Sub-3 is built, not hacked.
Structured coaching for runners going for 2:59. Speed first, then threshold, then the marathon. A small group, reviewed personally by Stephen Conroy.
A sub-40 10K. A sub-1:26 half.
These two times tell us whether 2:59 is a stretch or a controlled run. Marathon pace is 6:50 per mile. The closer your racing pace is to that, the harder every mile of it feels.
| Race | Time | Pace per mile |
|---|---|---|
| 10K | 40:00 | 6:26 |
| Half marathon | 1:26:00 | 6:34 |
| Marathon | 2:59:10 | 6:50 |
Not there yet? Say so in your application. If speed is the gap, we build it first.
Speed, then threshold, then the marathon
Speed
Mile repeats and 400s raise your ceiling, so marathon pace stops feeling like effort.
Mile repeats near 6:10Threshold
Continuous runs at threshold effort. Marathon pace should sit well below it.
30 minutes building to 60Marathon conversion
Long runs with marathon-pace blocks, race fuelling and the discipline to hold pace late.
Peak long run: 22 milesSpeed never leaves. One session faster than marathon pace stays in every week until the taper.
How coaching works
- Final SurgeYour training arrives in 4-week blocks and syncs to Garmin, Coros and most other watches.
- No target timesThe first time you run a session, hold the reps as fast as you can keep them even. Next time, beat your average.
- Heart rateWear a monitor so Stephen can review your effort. You do not train by it.
- Sunday updateEvery Sunday evening, email how the week went, how you feel and how you slept.
- Small groupNumbers stay low so every athlete is properly reviewed.
Ready to apply?
Spaces are limited so every athlete gets a proper review. Coaching is €60 a month.