Speed wins races. If your goal is sub 3 for a marathon, and your fastest pace for a hard 3 minutes effort is only a little quicker than sub 3 hour pace - the you’re not gonna break 3 hours for the marathon. 4.15 per km. If you improve your speed over a hard 3 minutes effort to say 3:45 per km, then of course it’s likely you’d stand a much better chance. If your max pace for 30 secs is 3:45 per km, then you’re unlikely to manage 3 minutes at that pace. Strides once a week, can be around 10-30 sec
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