Sub-3:10 Marathon — Training Paces and Fitness Profile

Sub-3:10 marathon is a BQ time for several age groups and a competitive performance by any recreational standard. This level requires sustained high-mileage training and multiple marathon-specific build cycles.

Quick answer: To break Sub-3:10:00 in the Marathon (RPI 50.2), your training paces are: easy 8:27/mi, threshold 6:47/mi, interval 5:56/mi. Equivalent fitness: Half Marathon 1:31:12, 10K 41:11.

Training paces for Sub-3:10:00 Marathon

RPI 50.2 · Goal: 3:09:59 · All paces in min/mile

Easy (80%+ of weekly running)
8:27/mi5:15/km
Marathon Pace
7:14/mi4:30/km
Threshold (comfortably hard)
6:47/mi4:13/km
Interval (VO2max sessions)
5:56/mi3:41/km
Repetition (short fast reps)
5:30/mi3:25/km

Calculated from Daniels/Gilbert oxygen cost equations. Easy pace means "this pace or slower."

Equivalent race fitness

These are the predicted equivalent times at other distances for a runner with RPI 50.2 — assuming comparable training for each distance.

Half Marathon

1:31:12

6:57/mi

10K

41:11

6:38/mi

5K

19:52

6:24/mi

Training approach for Sub-3:10:00 Marathon

For sub-3:10 marathon, the training structure mirrors sub-3:00 at slightly lower volume. 45–65 miles per week of easy running, long runs to 20 miles at easy pace, and one threshold session per week produce the fitness. Marathon-pace miles in the final sections of long runs are the most race-specific quality training.

Calculate your current training paces

The table above shows paces for Sub-3:10:00 Marathon fitness. Enter your current race time to see where you are now and how far from the goal you sit.

Training Pace Calculator

These paces are based on your race time — not your body

The Daniels/Gilbert formula predicts training zones from a single race result. StrideIQ goes further: it tracks how your body specifically responds to threshold and interval work — which sessions produce your biggest gains, how quickly you recover, and when your fitness is peaking. Population formulas start the conversation. Your individual response data finishes it.

Training pace tables →Start free trial

Common questions

What training paces does a sub-3:10 marathon runner use?

For sub-3:10:00 (3:09:59): Easy 8:27/mi, Marathon 7:14/mi, Threshold 6:47/mi, Interval 5:56/mi. RPI 50.2. Marathon training pace (7:14/mi) should feel controlled but focused — this is the pace you practice in the final miles of 16–20 mile training runs.

What half marathon does sub-3:10 marathon fitness predict?

Sub-3:10 marathon (RPI 50.2) projects to approximately 1:31:12 half marathon potential. This cross-distance benchmark is useful: if you are running near this half time consistently, your aerobic capacity supports a sub-3:10 marathon attempt with full marathon preparation.

Is sub-3:10 a BQ time?

Sub-3:10 is a BQ for men 40–44 (standard 3:05, not quite), men 45–49 (standard 3:15, yes with buffer), and close for men 35–39 (standard 3:00). It is within range of BQ for women in younger age groups as well. Check the official BAA standards for your specific age group and gender.

Other goal pace guides

Sub-20 Minute 5K →Sub-25 Minute 5K →Sub-40 Minute 10K →Sub-50 Minute 10K →Sub-2 Hour Half Marathon →Sub-4 Hour Marathon →Sub-17 Minute 5K →Sub-18 Minute 5K →Sub-19 Minute 5K →Sub-21 Minute 5K →Sub-22 Minute 5K →Sub-23 Minute 5K →Sub-24 Minute 5K →Sub-27 Minute 5K →Sub-30 Minute 5K →Sub-35 Minute 10K →Sub-36 Minute 10K →Sub-37 Minute 10K →Sub-38 Minute 10K →Sub-39 Minute 10K →Sub-42 Minute 10K →Sub-45 Minute 10K →Sub-48 Minute 10K →Sub-55 Minute 10K →Sub-60 Minute 10K →Sub-1:15 Half Marathon →Sub-1:20 Half Marathon →Sub-1:25 Half Marathon →Sub-1:30 Half Marathon →Sub-1:35 Half Marathon →Sub-1:40 Half Marathon →Sub-1:45 Half Marathon →Sub-1:50 Half Marathon →Sub-2:30 Marathon →Sub-2:45 Marathon →Sub-3 Hour Marathon →Sub-3:05 Marathon →Sub-3:15 Marathon →Sub-3:20 Marathon →Sub-3:30 Marathon →Sub-3:45 Marathon →Sub-4:30 Marathon →Sub-5 Hour Marathon →Training Pace Calculator →

Paces calculated using the Daniels/Gilbert oxygen cost equations (1979). All values derived from the same formula used by the StrideIQ training pace calculator. Goal times use the target-minus-one-second convention (e.g., sub-20 = 19:59 input).