Sub-3:15 Marathon — Training Paces and Fitness Profile

Sub-3:15 marathon is a BQ time for men 45–49 and close-to-BQ for multiple other age groups. This requires serious long-term marathon preparation and places in the competitive tier at most major marathons.

Quick answer: To break Sub-3:15:00 in the Marathon (RPI 48.7), your training paces are: easy 8:37/mi, threshold 6:54/mi, interval 6:03/mi. Equivalent fitness: Half Marathon 1:33:38, 10K 42:16.

Training paces for Sub-3:15:00 Marathon

RPI 48.7 · Goal: 3:14:59 · All paces in min/mile

Easy (80%+ of weekly running)
8:37/mi5:21/km
Marathon Pace
7:21/mi4:34/km
Threshold (comfortably hard)
6:54/mi4:17/km
Interval (VO2max sessions)
6:03/mi3:46/km
Repetition (short fast reps)
5:36/mi3:29/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 48.7 — assuming comparable training for each distance.

Half Marathon

1:33:38

7:09/mi

10K

42:16

6:48/mi

5K

20:23

6:34/mi

Training approach for Sub-3:15:00 Marathon

For sub-3:15 marathon, high easy volume (40–60 miles/week), consistent long runs to 20 miles, and weekly threshold work are the primary training pillars. Marathon-pace segments in long runs (the final 4–6 miles at goal pace) teach the body to sustain effort when glycogen is depleting — the central challenge of the marathon.

Calculate your current training paces

The table above shows paces for Sub-3:15:00 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-3:15 marathon require?

For sub-3:15:00 (3:14:59): Easy 8:37/mi, Marathon 7:21/mi, Threshold 6:54/mi, Interval 6:03/mi. RPI 48.7. Marathon pace (7:21/mi) is the race-specific training pace. Easy runs at 8:37/mi or slower allow recovery.

What half marathon does sub-3:15 marathon fitness predict?

Sub-3:15 marathon fitness (RPI 48.7) projects to approximately 1:33:38 half marathon potential. If you are running near this in the half marathon and have built 20-mile long runs, you are in range for a sub-3:15 marathon.

What 5K does sub-3:15 marathon fitness correspond to?

Sub-3:15 marathon fitness (RPI 48.7) corresponds to approximately 20:23 5K fitness. This aerobic equivalency shows the full fitness profile across distances.

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-3:10 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).