Enter a recent race time to see the paces you can train at today.
Sub-3:20 marathon is a BQ time for several masters age groups and a competitive achievement by any recreational measure. Getting here from sub-3:30 or sub-3:45 requires systematic training investment over multiple cycles.
Quick answer: To break Sub-3:20:00 in the Marathon (RPI 47.2), your training paces are: easy 8:37/mi, threshold 7:11/mi, interval 6:37/mi. Equivalent fitness: Half Marathon 1:36:12, 10K 43:25.
RPI 47.2 · Goal: 3:19:59 · All paces in min/mile
Calculated from StrideIQ's RPI equations. Easy pace means "this pace or slower."
These are the predicted equivalent times at other distances for a runner with RPI 47.2 — assuming comparable training for each distance.
Half Marathon
1:36:12
7:20/mi
10K
43:25
6:59/mi
5K
20:57
6:45/mi
For sub-3:20 marathon, the training structure is high easy volume (38–55 miles/week), long runs building to 20 miles, and weekly threshold work. Marathon-pace training runs (final miles of long runs at goal pace) build the specific neuromuscular and metabolic patterns that make race pace sustainable over 26.2 miles.
For sub-3:20:00 (3:19:59): Easy 8:37/mi, Marathon 7:38/mi, Threshold 7:11/mi, Interval 6:37/mi. RPI 47.2. Your most important training run is a weekly long run (to 20 miles at easy pace) with the final 4–5 miles at marathon pace (7:38/mi). This is the most race-specific preparation available.
Sub-3:20 marathon (RPI 47.2) projects to approximately 1:36:12 half marathon potential. This equivalency is reliable when both distances are comparably trained — half marathon fitness is the best single predictor of marathon aerobic capacity.
Sub-3:20 marathon is a BQ for women 40–44 (standard 3:35, not quite), but it is within BQ range for women in the 18–34 group (standard 3:25, not quite) and close for several other groups. Specific BQ standards by age group and gender are listed at baa.org. Check the official table for your exact situation.
Paces calculated using StrideIQ's RPI equations. 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).