To run a marathon in 3:00, hold 6'52" per mile, i.e. 8.74 mph (4'16"/km). At that pace: 5K in 21'20", 10K in 42'40", half marathon in 1h30'00", marathon in 3h00'00".
Marathon in 3:00: 6'52"/mile
1 track lap = 1'42"4
1 track lap = 1'42"4
To run a marathon in 3:00, hold 6'52" per mile, i.e. 8.74 mph (4'16"/km). At that pace: 5K in 21'20", 10K in 42'40", half marathon in 1h30'00", marathon in 3h00'00".