How I Ran A Sub 3.30 Marathon | Training Tips
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- Опубликовано: 22 июл 2024
- I finally reached the sub 3.30 mark after years of being stuck around a 4 hours marathon. This time around I did a few things differently. In this video I take you through the 5 tips I used to go sub 3.30.
3:45 Training Plan I Used To Go Sub 3:30: bit.ly/3H8W6At
Paris Marathon Review: liftrunrest.com/paris-maratho...
Timestamps:
Intro - 00:00
Tip #1 - The Plan - 01:26
Tip #2 - Music - 03:34
Tip #3 - Training With Other - 04:54
Tip #4 - Good Running Shoes - 06:42
Tip #5 - Diet Choices - 09:39
Sitting in North Carolina watching this thinking (sincerely confused), " What does he mean by 'R'?" Only to discover he is saying "hour." Haha. Love it. Great job man!
Did the same (Australia)! Good video/info/insight as well
Same here! (Namibia)😂
The hour will now forever be known as just R
Good luck and Ihope you achieve your goal! Sub 3 is really awesome!
Thanks for all this advice !
Good job, simple and fair.
Great job and advice.
More practical advices. Thanks!
awesome video!
Appreciate it :)
Great, I ran 3:27 last February in Riyadh, 56 years old 😊
Congrats that’s amazing!
What’s the next goal?
@@jamesytrains at the moment I do not have a “next goal” yet, but I would like to aim at 3:10, as this should be my potential, based on a few tests I did… however this will require some more serious training.
Unbelievable time Marco... would you mind sharing your training plan? I'm 52
this year and hoping to go sub 4 hour in October marathon.
Cheers
Most interesting tip for me was ditching the headphones. I’m think I’ve heard some races don’t even allow them and yet I’ve never considered running without them. Same boat as you, too, usually high BPM EDM music. I wonder if it’s throwing my heart rate, breathing, and cadence off. 🤔
I do really well keeping my breathing and everything under control on a treadmill, but as soon as I hit the pavement I take off like a madman racing there and back ASAP. Will definitely try to go headphoneless in this next training block. 32 weeks out so lots of time :)
Hi! Cannot find marathon plan . Can you share as when am clicking the file my calendar opens but nothing else
I mainly train at a lower heart rate which for me has had a huge benefit. I try to do my long runs at around 143 BPM and let me be the first to say that it truly helps when it comes to picking up the pace for longer distances. #MAF
What was your weekly mileage like? Did you increase your weekly mileage between your first marathon and your 3:28 marathon? What about your longest runs?
What was your weekly mileage?
did you also make weight training?
It's interesting how every runner varies. I reduced mileage, ran slower, was less focused on speed, and ran with headphones, improving my time.
Haha that's interesting.
I've actually had to significantly reduce my mileage the past 6 weeks, really only doing a long run and a speed session and I'm seeing some pretty good gains. Just ran a sub 40 10k and am targeting between 3:10 - 3:15 in my marathon in 4 weeks.
@@jamesytrains That's sort of what I'm doing: a short run or two during the week and a long run.
Brilliant video James... I'm just starting to train for my first marathon at the end of October so roughly 25 weeks away. Aiming for a sub 4 hour time but trying to fit in gym sessions as well... so just wondering if you'd share your training plan. I'm quite devoted when I take something on so would be fairly rigid in following a clear plan.
Cheers
Gary
Ireland
Nice, you’ve plenty of time so I would ease into it. It definitely took a while for my body to adapt to so much training again.
I pretty much run 5 days a week and 5 days gym sessions.
Long run alone on a Sunday and Gym session alone on a Monday.
Leg day on the same day as speed work.
Then fit in the rest where you can.
I might do a video soon diving a little deeper into how I do it
@James Trains Cheers James, yeah a video would be great... for now I'm thinking of
Monday = upper body gym
Tuesday = Training run
Wednesday = legs gym & speed runs
Thursday = Training run
Friday = All body gym session & training run
Saturday = rest day
Sunday = Long run
I'm going to be 52 this year so have to be realistic in what I can do 😀
I don’t see the training plan
Put in the miles, drop weight, speed and hill work once a week. My first and only marathon at age 28 was 2:59. Didn’t think it was healthy for me to continue with this long of a distance. Downgraded to 10k
Nice! Currently training for the Sub 3 in December but definitely taking a toll on my body. Definitely getting fitter though and starting to think it could be possible.
really enjoyed the common-sense approach to your marathon training; what's your next goal?
Thanks! Just booked Valencia for December. Want to try go sub 3 but not sure if that’s too big of an ask. Will see closer to starting the proper training block where my fitness is.
Seriously?!! Wow, now that would be fun to watch!! I love sub 3 training videos! Can't wait!
Great tips! Running without music is a great one! I have to because I run with a guide runner and need to hear instructions but I noticed that my pace and breathing is much better than when I used to run with music.
Good luck on the next one!🙏🏽🏁
What is your day job?
I own a digital publishing business but recently sold our main site so have had more time to train
So when the thumbnail said 13 weeks you actually mean 3 years 🤔
Gotta give the algorithm what it wants. The 13 weeks refers to the training block.
I hadn’t ran much at all for 9 months prior to the training block. If I had of executed these tips in previous training blocks my other times likely would have improved.
@@jamesytrains Just can't stand the clickbait 😭
I have tried running to music. Hate it. Running is an escape from modern life and all its problems to me.
Finally a humane video
Your first marathon was in 2020. In 2020 marathons were cancelled due to COVID 19.
It was 2019, I misspoke, that’s why I put *2019 in the video
Haha, as if he was lying about
@@Captainsparkist 🤣
3 RRRRRRsss 😂🤦
My life sucks