I recommend the following tips;
Never neglect the 10% rule
A sub 3 hour marathon requires progressive training every week. I always remind my clients to avoid training 10% beyond what they did in the last week of training to lessen the risk of injuries.
Rest is a must
Rest is significant in recovery for more productivity. It is best to have a day off training to help the body revitalize. Or, you can engage in active rest, involving jogging or swimming for 30 minutes.
Consider mileage
Are you the kind who does not recognize 3 hours of serious miles? Well, it is best to always peak at something from 110k to 160k every week. If you do not know your idea maximum, I recommend you find it out for greater results.
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