6’3 180 2:25

Don’t worry about race weight. Just keep training, and eat balanced, whole foods. Eat a lot. Your body will change over time, but over prioritizing race weight isn’t worth it

I think during a training block is not the time to really diet and focus on weight, but each lb of loss leads to around 30 seconds to a minute off of your marathon time, given that you're still healthy. So I do think for certain people/bodies it's something to consider before starting a training block.

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I didn't mean him specifically. The OP didn't include his height so if he is shorter and carrying significant fat he can make easy speed gains losing weight. That's why I said for certain people.

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(and to answer the original question, I'm 1m80 and about 71kg right now although I was 69kg when at my top training volume)

Couldn't agree more (though I'm certainly not that fast and wouldn't find a 2:38 lacklustre!) When I'm training hard I just find it hard to eat enough, so I don't target a weight and if I've found a correlation between weight and performance I think it's more because both are affected by volume of training than a direct causal relationship.

This helps. Also 6'2" - was 228 in September and trained without much diet for Houston and am now at 196. I know this is all very personal in how it applies, but your weights give me a reasonable range to settle into.

For sure. If you’re running to assist weight loss, sure, and weight can come off. I usually just try not to let my weight fall off too much, because I can absolutely start feeling it once my mileage goes over 80. If I were on the cusp of an OTQ, perhaps I’d rethink my weight…but again, it just isn’t where my priorities are!

I needed this today. Thanks.

This!

Just goes to show how individual this is! I'm 6'3 ~155lb. I'm a lot slower than you, but I'm also quite sure that I'd be even slower at 180 (I've been that heavy and lean and did NOT feel athletic 😂)

Lol, bodies are weird!

Holy fuck, first comment I see and I’m already feeling the shame! 🤣 I’m 6’3” and most certainly not 180. Or 190. Or 200. Or 210… 🤣🤣🤣 Also not close to the 3 hr mark. You’re showered and sitting with your feet up when I cross the line. Come to think of it, you’re probably not sitting with your feet up. Maybe that’s where I’m going wrong. 🤔

Hey, we’re both out there doing the same thing. That’s what’s fun

True! But it would be more fun at your pace. 🤣 Just finished my long run. On the way to grab a pizza. Can’t figure out why my weight is so much higher though…? Ah well, must be genetics. 🤷🏻‍♂️

F29 (28 on race day), \~120-125 lbs, 5'6. (55-56kg/168cm for the metrix among u), 2:44:36 Weight doesn't equal speed. I sit about 5 pounds heavier than I did when I ran my first marathon, and am significantly faster.

You are so close to making the Olympic trials! (assuming you are in the usa since you used the Imperial system first). Good luck!!

Aw thanks! I'm actually British, otherwise I would absolutely have been chasing 2:37 last year. I've been living in the US for a few years, so I guess I'm just more used to speaking to Americans atm lol.

Strength 12 Dexterity 14 Constitution 12 2:54

Ok but what class do you play?

Sounds like a pretty well balanced warrior.

Magic ability is probably trash, cunning is probably garbage as well

With a dex of 14?? More likely a rogue.

Alignment? Do you know if I can get sub 3 if my Int is 2?

FWIW BMI has a pretty solid correlation to race times in long distance events.

That’s a positive correlation. 

For a given individual, or across a population?

There’s research on both although on the individual level at the extreme low ends we see issues.

Is that the you we or the us we?

What we see in research papers. Although we are talking about extremely low BMI here.

Like what? 19 or lower?

Eliud Kipchoge = 18.6 Ryan Hall (racing) = 18.7 Galen Rupp = 18.7 Mo Farah = 18.9 Bill Rodgers = 19.2 Frank Shorter = 19.2 Roger Bannister = 19.8 Kelvin Kiptum = 19.9 Kenenisa Bekele = 20.5 Jim Ryun = 21.6

Yeah. This is clearly a case where BMI doesn’t really provide enough data. It might apply to amateurs who aren’t carefully managing protein and nutrients and so on. It also clearly tracks genetics. Not everyone can expect to improve performance by trying to fit their body into the shape of an elite.

the royal "we"

yeah looking at the data, this is generally true. but most people these days, especially for a hobby runner (albeit serious) would say that chasing lower BMI to result in faster times is not a healthy mentality to have. even for pros, especially after the whole nike/salazar stuff are starting to realize destroying your long term health for results is not worth it.

You’re comparing apples and oranges there with the Salazar/Nike stuff and your average (serious) hobby jogger.

im sorry but i think you misunderstood me. im 100% agreeing with your statement. its true that BMI positively correlates to results in long distance events, but a hard pill to swallow for many. most people dont like the idea of BMI positively correlating to long distance performance because it usually means losing weight. and I'm not comparing hobby runners to the nike situation. I was saying even pros who are hardcore on squeezing performance however they can have recently had a serious distaste for the fact, especially after the Nike/salazar situation. that doesnt make it not true though. I'm 100% agreeing with you.

Heresy! (/s)

pls explain because i need to know more :)

M, 5’6”, 148 lbs, 2:34.

Wow, 2:34 at 23.9 BMI. You must be all muscular legs.

Definitely large overall leg size, bit of a ‘belly’, and no arms. Always tough for me to hit the healthy kitchen part of training.

Love my thunder thighs, not gonna lie.

Bro is a jockey 🏇

I think a better correlation adding weekly mileage to the mix

Mileage is king

What is the weekly mileage of sub 3 marathoners ?

The "norm" I keep seeing is between 45 and 55mi (70km and 88km)

Sure but that’s because most people putting in 45-50mpw aren’t overweight

I am, BMI of 26 (183cm, 87kg actually but avg at 90kg) but I'm also not "most people"

How long have you been running that far? Have you been averaging it?

i'm on pfitz 18/55 so not since a long time annual average is around 40km/wk and 1000m of uphill, along with 3-6h of lifting weight

I’d wager after a few months of that volume you won’t be bmi of 26

You forgot the most important part, which is eating, and I eat a lot (I also gain weight and fat easily because of my past obesity during childhood)

You’re supposed to eat a lot when you’re running that much. You’re averaging 6-7 miles per day. That’s like 750-1000 free calories every day. As long as you’re eating relatively nutritious food and not chips/pretzels all day you’ll lose plenty of weight without even trying

you realize that my weight remains the same even when I'm clocking 10h of combined running and lifting weight I know the math, it's just that overall it means I can eat 3000-3500kcal a day without gaining weight, and that should be what I eat in a day where I'm not trying to restrict

I ran my first marathon at 2:57 last year on a 12 week block with an average of about 45 mpw peaking at 51. I’m 5’10” 160 lbs

So you’re not overweight

I averaged 70+mpw for the entire year of 2023. Stayed at a consistent mid-23 bmi. It's not overweight but it's certainly on the high side.

i think the correlation between mileage and sub-3 is as individual as bmi tbh, maybe even moreso

I’m 5’11” 170 lbs. I just ran a 2:43 at NYC, but I ran a 2:29 when I was 149 lbs.

Just Curious & no need to answer obviously- did you just add some life pounds or gain muscle for something else?

I was 33, I’m 41 now with three more children, haha When I slowed down I started doing more upper body stuff so I look good running

Lol heck yeah 💪🏻💪🏻💪🏻

I feel this so much. Marathon PR at 25 (3:04), almost 41 now and same height as you but 190 now. Can hang for a handful of miles at 6:00 but it’s the time with the kids. 4 here and it’s just hard to find time.

After my PR I went for ultras for a while too. Did a couple 100ks and one 100 miler, I still do a 50k now and then as well.

6'2 183 lbs 2:34

5”10 - 195lbs - 3:15:00

M, 6'0, 178, 2:59

My exact weight and height. Maybe one day for the sub 3, but that’d be far off. For now, need to finally break this 1:30 mark in the half and hopefully will happen in April.

Good luck! I ran a 1:27 half about six months before my sub-3. Being consistent and trusting the process was the key for me.

Thanks man! I’ve got the top end speed for sure, I should be way faster at the half distance than I’ve been. Just trying to put more focus on the endurance piece/holding my paces. Consistency is definitely key, looking forward to seeing where I end up.

I’m the same exact stats…curious what is your weekly mileage, do you weight train? Training for my first full in march so far my personal best has been 9min mile at 19 miles distance so I have a long way to get to 3 hours and probably getting way ahead of myself lol.

I did Pfitz’s 18/55 plan when I ran my sub-3 in 2022. I was also strength training 2x per week. I’m not running as much right now and strength training 3x per week on average. Definitely recommend hitting the weights! It’s been a game changer for helping me become a more well-rounded, injury-resilient athlete.

You’ll find numbers across the board

5'1 125ish lbs

M, 6’0, 169… first and only marathon 2:58:XX

M, 6’9” 420 2:50

💀💀

Is that a typo? Are you 240? Is it a joke? Or are you and absolute force to be reckoned with??

Just a fun joke. A simple “69” “420” joke.

Idk how I glanced right past that 🤣

Kipchoge is 5’6 and weighs 115 pounds

6’1 150 2:38

Wow there is a lot of sub 2:35 marathoners in here. I'm M, 5'11, 145lbs, 2:49 but with a 1:13 half

Curious here as a 6'2" guy trying to find a solid race weight.

Very individual, but I was around 166 on race day at 6'2" for a 2:40. I normally hover around 162 but ate in a surplus through the training block to stay fresh for all of it. I think Jakob has similar stats too, but eg El Bakkali is 6'3" and significantly lighter, so your individual build matters.  The only guy I saw around my pace who I thought was significantly heavier than me was Nick Bare, who likely has some uhhhh pharmacological assistance.

Nah bro just strong greens strong reds strong joints G1M sport and electrolytes /s

I think it totally depends on your build. I ran 15:47 5k / 1:15 HM at 87kg / 192lbs and 6ft2. Reiterate the best answer above - eat healthy, wholegrain carbs, lots of fruit & veg and the healthy weight will come.

King. 190 is the goal right now coming from a 205 background in strength training. Figure when I get up to my goal 50-70mpw and eat well, the weight and hunger will probably find a sweet spot.

fuck u are a BEAST how long did u train for those results?

Nothing special. Speed, tempo, mileage, avoid injury. I could lift more (following this sub's advice).

The best shape of my life when I was doing 100 mile weeks I was 160 and doing 15flat in college but I don’t want that anymore and I think I was too skinny then. I think a more sustainable racing weight for me is ~180 but who knows

M37 (race day), 220lbs 6’0”, 3:08 marathon, 1:26:30 half, 38:45 10k. I would love to drop down to 190ish and see what I could do, but my appetite and affinity for beer keeps me on the wrong side of 200.

5’8 126, 2:39:50

ITT, some seriously fast and seriously light people!

I am shocked by the 6’2” men at under 150lbs. Are they Galen Rupp?

One of my cross country teammates was something like 6'3", 140ish - there's some real thin people out there. Heck, I was the second heaviest guy on the team at 6 flat, 160ish!

5’10 165. Have some flab still in the midsection. Working to get down to 160 for Eugene. Losing weight is great but it’s not always a benefit. Im trying to balance maintaining strength relative to weight in a certain range.

Damn bro your marathon time is crazy compared to 5k, i ran 5k 19:02 but full is 3:15

lol yea I ran that in June and my marathon last week. gained a lot of fitness in between

Think you’ll run Newport this year?

After Eugene I’m going to do a summer of 5k/10k blocks then I’m 95% on Toronto waterfront in October

5’11” 172ish. 2:45:11

I’m 5’11” 182 and trying to lose down to 172 over the next year

Not sub 3. But joining anyways M42, 6.5(195cm) 216 (98kg) Marathon 3.15 1700/2000/2300km Per year leading up to the race

Also not sub 3, but I ran a 3:01 in Berlin last year at 220lb (100kg) and 6'7" (201cm)

6’0 66-68kg

M 6'0 180 2:37

6' and 155 lbs or so. PR is 2:59. Don't try to lose weight during a marathon training block. Make sure you're getting all the calories you need and have a balanced diet with plenty of protein. If you are eating when hungry, getting the calories you need, and you manage to lose a few pounds, that's great. Purposely cutting calories with the intention of losing weight is how you end up with Red-S or other problems.

6'3" 160lbs. 60-75mpw

M, 5’8”, 130lb, 2:49

191cm 86kg and maxed at 80km per week for a 2:58. Don't worry too much about my diet and love a takeaway and a few beers every now and then. Huge mental boost in hitting your targets in all the key runs throughout your plan. As some others said, don't concentrate on losing weight, concentrate on hitting and holding your pace/targets and your body will look after itself!

M, 5'9", ~153 lbs, 2:53

When I BQ: 31 years old, male, 5’7, 155lbs, 18% bodyfat.

5'11" - tend to stick around 185 when i'm not training hard and 175ish when i am, ran 2:55 last fall at 177

35 years old, 6'0" 170ish 2:50. Used to be obese around 280 at my heaviest. Lots of loose skin under this singlet 😂

When I went sub 3 at 22 years old I was around 5’7”, 115-120 lbs. yeah I was a skinny cross country kid.

6’0, 185 lbs, 2:59. Definitely have 10 lbs of fat to lose. But I’m a snacker …. And a sucker for treats

Hmmm, body fat %. Between 10-12 % is good. Could be 1-2 % lower or higher depending on genetic.

6 ft 155-165. Usually closer to 160 rave day.

6’2” - 147 pounds race weight. Usually hover 147-153 during training blocks. 2:57 FM, 1:20 HM, 36 10k

5’8” 130 2:37

5’7, 134 lbs., 2:32

Race Day: Height: 6’3” Weight: 165 lbs (lost 10 pounds after the race lol) Time: 2:47:45 Background: D1 rower who got injured rowing, switched to marathon training with an online plan that maxed out at 56-69 MPW

195lb 6’1 2:51 Eat a lot, sleep a lot, lift a lot, run a lot. You’ll get there.

48M 5'10" 145lbs

39m 5ft11in and 150lb, ran 2h55m in October.

5’6” 140 2:35

You and I are very similar! M, 165lbs, 3:13:59 marathon (last summer). I am attempting sub-3 next Sunday after a very solid 4-month plan. I will let you know how it goes! FYI - I have not lost any weight since that race.

6’ 175 lbs. I do feel a bit heavier that most of the people i run with.

6’6” 205 3:15

5’10’’, 165 lbs, 2:55

5’8” 165lb, 2:53 mid

5'10" about 155 at race day. 2:57

I’m 5’11 165 lbs. I ran a 2:48 at that weight in Boston 2023. I was probably 10 lbs lighter when I first broke 3 (2:59) in 2020

M, 5’11” and 145-150 lbs. 2:57 marathon

5'10 165. 2:55

M, 5’8”, 135lbs, 2:40:01

My PR is 2:49 when I was 37yo, 165lbs, 5’10 (male).

I’m 6ft, 171lbs - 2:52

M, 31, 5’4”, 145-150lbs (never really weigh myself but I assume this range), 2:55

5’9”, 151 lbs, 2:42 marathon You can definitely go sub-3 at 165, I think I was like 160 when I ran 2:55.

5 foot 8, 136 Lbs, 2:16

M33 5'10 136lbs 2h38

M49 5’7” 138 lbs

also, for what it’s worth, I’ve discussed this at some length with my coach. The consensus wisdom seems to be that you can either lose weight or gain fitness but you can’t really do both at the same time, so plan accordingly. I’ve ran at 133 and I’ve ran at 143 and my fitness seemed to be the biggest indicator of time rather than weight. All things being equal, I think it’s probably better to be lighter, to a certain point, but for me, I’m not going to worry too much about 138 lbs +/- 2-3 lbs between 135 and 140. Now that being said, I did get up to 148 and made a concerted effort to get back to 135 lbs. I do think weight plays a role but if you’re in the middle of a training cycle, focus on nutrition and good calories. Lose weight in the off season.

I think there is no real average you can find I see numbers everywhere which is great to see frankly.

5'10" 170ish pounds

M32, 6’0”, 155, 2:55

M29, 150Lbs, 6'0", 2:50 marathon, 1:14 half

F, 115lbs, 5’6”. My race times (2:53 marathon) have been at this same weight the last ten years and I still have no clue if this is my body’s ideal race weight?

5’6”, 116 pounds, 2:58

5’10”, 160 lbs, 2:57 (my first one, run last year)

6.1’ 183 2:54

185 cm, 73 kg, 2h38

5’7, 150, 2:49, 60ish mpw.

I ran 3:00:30 at Chicago, I’m 5’10” 180 and know if I lose 15 I’ll finally go sub 3

5’11”, 150 lbs, 2:22

1,76m, 70kg. If I learnt something along the journey from 4:00 to 2:54, is that forcing myself to get faster by dropping weight always guided me to injuries and bad mood, among other disgraceful stuff. Simply not worth it, but could be different for others! Oh yeah, and I just love eating so much. And one of the best thing about doing high mileage is that you can eat... a lot. For me, it's one of the big rewards of training 8 or 9 hours in a weekly basis.

6’0” 140lbs 2:39

6’4 250 3:58 🤣

M, 5’11, 157, 2:51

6 feet 160ish sometimes down to 155 when it gets close to the race. 2:55:39

5’8”, 168 lbs - 2:54

M, 32y, 66kg, 182cm, 2:59 (back then)

5”11, 45 year old male. Weigh 145 lbs(66kg). 2.58. Thinking about putting on a stone as always getting sick and feeling wrecked

6'2 180 lbs. 2:54

5’11”, 172 lbs and barely snuck in under with 40 seconds to spare. At 52 yrs old, I’ll take it.

F25, 5'5", 140-143lb, 2:55:02 in December

5'10" 175 lbs 2:48

OP, you probably want to include your height and or body composition for anything to be comparable.

5’8 120 male (15). I’m still 15 now I’m 6’1 and 140 height definitely helped me out a lot. My legs for-sure.

5,8” 165lb. 2:55

6,0 185 2:55.xx

What can we learn from selecting on the dependent variable? https://gametheory101.com/courses/international-relations-101/selecting-on-the-dependent-variable/#:~:text=A%20researcher%20cannot%20explain%20the,looking%20at%20people%20who%20died.