How to Run a FASTER MARATHON Time
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- Опубликовано: 22 май 2024
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Salt Tablets to prevent cramping on long runs & races: geni.us/salttablets
My current go-to hydration multiplier supplement: geni.us/hydrationpacks
Go-To Running Hat: geni.us/gotorunninghat
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It feels like you’re like a big brother in all this. Just a few years ahead in the journey and I’m able to glean a lot of this experience you share. Thank you 🙏
So good to hear!! I just want everyone to all crush their goals. So fun when we all find success in this sport 🔥
Some great advice! Everyone needs to hear these things. Now, some hard truths. If you want to Boston Qualify and/or break 3 hours: you will need to run some 50+ mile weeks but probably some 60+ mile weeks. This will take between 8+ hours of running and that does NOT include getting ready to run, cooling down after you run, taking a shower, stretching, strength training, foam rolling, etc. realistically you will be spending about 15 hr per week doing something running related. It will also cost you around $1000 for shoes, race registration fees, gels, hydration drinks, and optional coaching. Like anything, it takes time to get this good at running. You will, realistically, be running over 2000 miles a year so just know that.
Started running 1/2 y ago and plans are big xd - good points, will probably do my first marathon in ~1 year, let´s see how the journey goes.
not to mention all the money for extra food burning all those calories 🙃
you guys complicate everything
Not everybody needs or can handle 50-60mph weeks! I usually take a longer buildup, 16 weeks with a couple months of base build before, and have ran a BQ 3 times. maxing out at 50mph per week. Everybody is different
@@zachstone6746 at 50 mph you can do your whole weekly volume in an hour !!
Consistency at your peak mileage is also key. As someone who's a 2:25 marathoner, I see a lot friends in my time range hit some absurd mileage their training blocks, like 120+ mile weeks, but often cannot remain at this mileage for long and have to do giant tapers. Personally, I've had much more success at "lower mileage" (still in the 90-105 range), but being able to hold that mileage for 6-8 weeks at the peak of my training.
What you were saying about balancing volume and effort is very true and well put. It really is something that varies on a person by person basis. Over the past year, I've stopped trying to add weekly volume and have focused on adding extra intensity into my workouts and long runs while remaining at mileage I know can maintain, and I've honestly felt stronger than I ever had before.
Overall you did a great job with this! I'm not someone who has made huge jumps in the marathon since I came from a strong high school/collegiate running background, but a lot of what you were discussing are general truths I've seen in myself along with other runners I know with a wide range of PRs. Kudos!
Fantastic insight, man! I think once this channel/business becomes more of a real revenue stream, I'll be able to commit more of my work hours to training, so there's a very real possibility that I can get up to 90-100 miles a week eventually, but we'll see! Just happy to be where I'm at now and know what I know. Super encouraging to hear all this. Thanks for watching!!
Fantastic, helpful advice. Thanks.
Helpful video, thanks for sharing bro.
Awesome video, thank you for sharing
Outstanding stuff, here. Well done.
Really amazing video ❤
Thankyou my big brother
This video is really motivating.
Thank you. All make sense to me. Very inspiring
Man, this is a great primer on running. I'm a dad of 5, just turned 60, and aim to BQ in December. Keep up the good work - and thanks for the inspiration 👍🏾💪🏾💯🏃🏽♂❤
You mentioned all key components love it
Chicago on the clock! Let's get it!!
This video was very useful and authentic. Thank you!
very honest and open advice. you make it look possible. very encouraging
So many nuggets of wisdom w honesty. Thanks Eric.
Great insights! This has quickly become my favorite running channel! Bravo!
Awesome video Mate thank you so much for sharing so many great little tips in there to take away! First time watcher definitely going to stick around 🥳
Man these videos are so aesthetically pleasing. Love your work dude 👊
Great channel. Even as a marathon veteran I found this video very helpful.
Hi thanks for sharing your Chicago Marathon training plan! Also, I appreciate the high quality production value you add to your videos. Keep up with the great work!
Sir, great video! Appreciate your honesty and openness about your training and balance. Be well sir!
This video is so helpful! I am halfway through training for my first half-marathon and I am slowly learning all of these bits, really great to have this resource in one place. Thanks for these, sharing your journey, and making videos that are pretty to watch too.
Awesome video, Floberg! I love charity that you are raising funds for. What an incredible way to give these young people an opportunity to develop the tools for a successful future. You're an incredible dude, and you surround yourself with quality people. Keep running, Floberg!
This is an amazing video man! I love your story and your progress and you truly are an inspiration! It gives me a ton of hope that I too can one day get to my 3:05 BQ time as well. Train smart and work hard! Thanks dude!
As a dietitian I appreciate how your prefaced your nutrition advice
Thank you so much for this video, couldn’t believe when you said you were following the plan in the Advanced Marathon book, I am planning to use the same book for my first marathon next year.
LOVE IT. 2:40 is gonna happen 💪 especially because you have that fundracing wind at your back! ;) So cool thinking back 5 years to when the momentum started and how far you've come. Proud of you! Thank you for sharing, and thanks to all who have donated. Means the world. ❤
You need to make podcasts about marathons , your voice is so calming, I love listening to your voice, really!
Maybe one day!
Amazing 🤩
Your video from the other day about missing a long run motivated me to NOT miss my long run the following day. Ended up knocking out the 16. Couple more to go until taper. Thanks for the time you spend on these dude. 👍🏻👍🏻
Yep. I have a 1 year old so I get up at 4:00am to get the long run in. I do another 1 or 2 short runs later in the day. Def have to lay everything out and just get up when that alarm goes off
Thank you !!
I like your channel. You make vidoes easy and fun to listen too. My new coach had me keep my mileage at 50-60 per week but he ramped up the intensity. Wow!! What a difference. I'm 50 and going for a sub 3:30 at Grandma's next month. I just PR'd by over 3 minutes in a half marathon last month. I'm super excited.
Love your videos!
Thanks for watching!!
Love the loop idea for a long run. We have a 5k trail loop nearby that's saved my legs and hydration for summer training. You can even practice grabbing aid station cups with a loop 😂
This is like the Poptart cooking instructions for marathons. Simple to follow, consistent results. Great content as always. Hope to see you and say hi in A Corral at Chicago...although I won't be running a sub 2:40.
I am so happy that i found your channel a few months ago. It's motivating, insipiring and gives great advice.
I got back into running and marathoning in april and am slowly increasing my volume back up. Ran my first marathon in 2016 (4:00:29, so close!) and had to stop distance running because of cartilage damage in my knee soon after. Now, with 31 years of age, i found a way for myself to run 20+ km per week without any major problems again and aim to run the Hamburg marathon in April 2024.
It's amazing to see your progress over the years and it motivates me to see, that "some random guy", similar to me, manages to get these amazing results. I do have a few huge goals for myself and you are one of the reasons i will pursue them over the next years. Starting with the sub 4 hour Marathon i was so close to in 2016, i want to run 5k under 20 Min., 10k under 40 Min. and maybe even a sub 3:30 Marathon in the distant future. Why shouldn't i be able to do it?
Just wanted to say thank you for you Videos! They are highliy appriciated and i wish you the best of luck for your personal and running goals!
Thanks for describing your journey and your trajectory. I am on the same journey (trying to break 3) but I’m a little older (60). I got into marathon running later in life. I found many of your comments and anecdotes similar to what I have experienced. The only difference is that I edge toward 80/20 to allow my older muscles and body to recover. Thanks for the info. It helps me to understand my progress and trajectory. Good luck in Chicago. I am also running it as part of the age-group Abbott-Wanda program
I race bikes and have decided I want to take a break from that and run. Targeting a marathon next year, this is going to help a ton.
Greetings from the UK and thanks for sharing a great video! Can't think of a better one I've seen detailing an overall holistic approach to marathon running and delivered with modesty and charm too! Super advice on the importance of fuelling (properly!) over the week and also during long runs themselves to ensure you can deliver in them. I'm hoping to improve next year not by increasing mileage any further but by pushing the workouts a bit more and adding in a bit more cross-training. Hopefully I can find the sweet spot I need to balance things and improve. Keep up the good work!
I am on my way to break 3 as well this year and i am doing pretty much what you are doing. So, it is nice to have someone as yourself validate this approach. One thing i am not doing though is using gels on my mid-long and long runs (trying to save $$$ i guess), but i realize now i am not doing myself a favor this way (because i always struggle with intaking more than 2-3 gels on race days). Thanks for the tips and inspiration!
Such good information. Great video Eric!
Thanks for watching, man! Can't wait to see you obliterate 3 hours!!
Thank you
good video!
Great points, am kinda at the beginning of the journey, having just started running this year but plans are big and fun levels are super high.
If all goes on well, i´ll do my first Marathon in about a year. First time-recorded Half Marathon coming in 2 weeks, am stoked and planning on going sub 1:40.
Incredibly valuable video and awesome to see your progress over time showing that every training cycle stacks! Wishing you best of luck in your 2:42 goal for Chi! I will be there, as well!
Thanks for watching!! It's been such an incredible experience seeing and feeling the progress over time :) Best of luck in October!!!
Tore my calf last August, came back in April this year and ran a 1:27:49 half at the end of July. Sadly got a grade 1 calf tear again but hoping to recover from it and get a sub 3h30 marathon next April. The calf issues are a nightmare, but it's overwhelming just how much you can improve in a short period with consistency and strategy.
Donation provided... keep up the good work. And thank you for sharing your experiences and knowledge.
Thank you so much!!
Really appreciate this Floberg. I’ve had some running background with a few halves at sub 1:30s and naively thought the full wouldn’t be too bad. Boy I was wrong. It was a journey 3:30, 3:45, grad school then 3:45, 3:30,3:18, 3:07, and 2:59. I wouldn’t change my journey for the world. All of my recent times have been through learning more and continuing off of the previous block.
I’m running the DPR Trail Marathon the week after Chicago! First one for me and hoping to learn more from all of you! 💪🏻 Strava: Ian Taylor (neon yellow shirt)
Very good ✌️👍
Thanks for all your tips. It's mostly stuff that we know we should be doing, but just a reminder to actually do them through our training. For me, it's my daily nutrition and way of eating. I know I could be so much better at running and in my training if I just ate better. I am on a plant based/vegan diet... but it doesn't mean it's healthy 😂 I overeat a lot of the time and don't eat at regular intervals throughout the day.
Trying to go for a 3:15 at CIM this year, and I'm on week 8 of my training plan atm. I am glad to say that training is going well, but recovery could also be better. I need more foam rolling and maybe buy a massage gun.
Anyway, thank you for all the tips.
100% if you have a family - wake up earlier! It's the best way to start the day plus you don't have excuses after work and most importantly can spend time with the family.
This is exactly the kind of video I needed to see today. I spent the last couple years and five marathons only loosely following training plans, not taking it seriously enough, with a PR around 3:57.
I’m targeting that next step you took after your second one by doing two serious training blocks back-to-back (marathons in early June and September) and time-qualifying for Chicago 2025 which (assuming it doesn’t change next year) is a time 3:20 for my age.
I too use local loops , its lumpy so gets me used to variations and allows me to use the side of my house as a water station , i dont get to post pretty strava pictures but I get my training done.
really solid advice! You’re right where I hope to be in a year or so. Ran my first one in March in 2:57 and my second in 2:51.
Let's go! Keep at it!!
I run random distances at random paces, but I've trying to be consistent with the amounts, starting 12 weeks before each marathon I've ran (3 so far). I don't have a coach or a crew; I don't do tempos, intervals or fartleks (I probably should), but I've been lucky enough to get a PR every time I've run a marathon: 3:21 last year in Vancouver; 3:05 in December at Sacramento's CIM and 3:04 most recently at the Tunnel Light Marathon in Washington State. I just turned 42 and I'm chasing a sub3 marathon, that's the goal. Will apply to Boston in September (fingers crossed) and see if I can make some magic in April 2024. That being said, I should probably get a coach for THE marathon, but - in the meantime - these videos are super helpful. Keep them coming!
Tip: I think you need to hit faster than MP in your sessions from now, else it's just a 2:44 for you. Hit those 5:55s more often, maybe 2:45-2:50s, and try and run faster than 6:09. I tried this in my last block which got me 2:40 flat. I'd need to be more comfortable at consistent 6:00 pace rather than hitting those 6:05s and 6:09s. I've ran 2 2:40s, a 2:42, and 2 2:47s since 2020.
I have been thinking about running the Chicago Marathon in 2024 and this story telling definitely will be an asset for that! On a side note, I've never seen water actually go up on the oak street bend like that and I pray I never do!
2.42 in the bag
Gotta earn it. :) Gonna give it everything I have on October 8th.
Ran my first marathon in Philly last year at 3:45, and after a year of dedicated training I’m on track for somewhere in the range 3:25-3:30 for my next. You’ve got to be in this for the long haul and okay with incremental improvements over time! We’re all gunna make it
15-20 minutes is amazing though! you'll be at 3:00 sooner than you think
Seems familiar, started at 42 yrs old at nyc 3:06 and got into Boston with no idea what I was doing. Chicago :2:53… Boston 3:10 burned out. Took me till last year to go to Boston for the 4 th time and get my PB at 2:48 with 49 years. Still learning 🤷🏻♂️hate gels
Training for my first one ever and going from no running for 10 years to training for a marathon in 22 weeks. It’s been brutal so far. 7 more weeks and I just want to finish while running strong
Just ran the Mexico City Marathon in 4:03. First time I ran one. Eager for my next marathon. Thanks for these tips, Eric. Zone 2 training seems to be the best type of training when going for longer distances, right?
Cross training is huge for me. In the pool i can get in all the cardio i want while resting my legs with zero impact on joints or ill get on the stairmaster for an hour or so.
But you get no benefit of conditioning and form improvement
fun channel, you should come out west and try an ultra!
Kudos to Dan for doing the Comrades Marathon💪💪💪. In South Africa, if you run you know how big of a deal that race is
Great video packed with info. As a dad, how do you balance getting enough sleep with having to get up at 5am to run??
I hope meet you this year men.
Starting to realize that mornings are the only way to get in volume as well. Maybe you could do a video with tips for how you handle breakfast/coffee, pooping, stiffness, etc. for morning runs? I feel like I'm struggling to find the best approach for me.
Great video, Eric!
Maurten's and Spring Energy Awesome Sauce are my jam, too. I actually really love a Drink Mix 320 before a long run/workout and then just stick with the Awesome Sauce gels. As primarily an ultra runner, Maurten Drink Mixes are so easy on the stomach and adding that many carbs and calories work super well.
Following your progress for a long time, the discipline of stacking blocks on top of each other has seemed to be the key for you. After you hit
Also, currently training for a big PR at the Marathon distance on the same date as Chicago for you. Let's GO!
I definitely need to try their drink mixes! That's what everyone keeps recommending as a next step. As far as the block stacking goes: 100% - I keep wondering what my ceiling is and if I keep a PR going on every cycle. Obviously time will tell :)
Thanks for jogging the Niagara Falls half marathon to encourage Mark Bone :)
The gels are sold out! Can’t wait to try them tho
The Danny Gevirtz vibes are here in this video and I LOVE it
Love the content! Congrats!
Which half marathon are you doing?
Thanks for watching! I'm doing the Hidden Gem Half in Flossmoor 🤘
Started running beginning 2022 and learned a lot about how my body works.
Definitely agree with your statements.
My first marathon - 5:15
My second marathon - 4:40
Upcoming third marathon - aiming for 4:00 or a bit below
Do you focus on anything Nutrition wise Floberg?
Hey we have that mirror too 😅
Maybe you can start biking to work to get more easy training put in. If it's very far away consider getting a fast recumbent.
Which camera do you use while running? Looks like a 360 cam?
What watch do you use and do you recommend it?
Great video, I would only add that you should stop wasting your time rolling your IT band. The IT Band is a tendon and does not respond to a foam roller, rather stretch it out or do mobility type exercises for when it gets tight. There are lots of videos on that and it's one of those things I picked up along the way and I haven't had any issues since I stopped rolling it out.
First marathon Nov 19!
Best of luck!! Hope you're crushing your training!!
Dude, what do you do during cold winters? They suck lol
Thank god I came from old school...way before social media...bought a pair of running shoes at the age of 25 and just started running...knew absolutely nothing about distance running....ran my first Marthon 15months after I bought those shoes in 2hrs 55min on a very hilly course...my 2nd marathon 9days later in 2hrs 59min It was hard !!!...the rest is history...We trained like demons...no fancy hart rate monitors...we had to take it ourself when we stop...it was good days...no I never saw myself as an elite runner...I manged a 2hrs 28min....ran 42marathons in my life...all between 3hrs10min and 2hrs 28min....many many other races....the number one secret is...CONSISTENCY !!! With enough rest...you don't get fit while training...you get fit while you rest....training break down...rest repair....simple as that...
Outstanding
I love all the tips for active recovery, but what if you can't afford some of the recovery items such as massage gun or compression boots? What would you recommend? :)
Foam roller and lots of sleep!
What type of Watch do you have?
👌🏼
My first marathon was 4:01 and I felt I was in shape for 3:45 or 3:50 but the hills on Austin crushed me. I’m hoping to run faster in the next one, maybe 3:45
Is this Tyler!?
well done! I run for more than 10 years and I can not go under 3 hours 36 which is my PB. I make lots of easy runs but when I increase speed my HR is becoming crazy....
Have you done heart rate training for a marathon training cycle?
@@greenjewel8652 thanks for your answer. Yes i follow marathon training preparation for 24 weeks.
Having 4 kids... when do create time to run 80 miles a week? 😊
When I really want Skittles, I have tictacs. Like 200 calories for the large pack and no sugar/carbs.
i came here thinking it was from 305 per k for a marathon to 240 pace which id be happy with 305 pace for a half id like to get but first need to maintain 318 get under that 70mins mark
okay that's great but where can I find that polar pro hat
Hahaha they sent it to me years ago...I honestly have no idea
I did one with 18+miles without water. I was trying to push myself to see how dehydrated I can be lol 😂
Do you use salt tablets that are pills or some that can dissolve in your mouth?
I do the pills so I don't have to taste anything. I either take them right before water stations or with a gel so they go down super easy.
@@flobergruns Thank you! Love the videos, I am a fellow early AM dad runner haha
What do the green/yellow/red color coding mean on your training plan?
Green- did the workout as scheduled
Yellow- did the workout, just modified by switching days or splitting miles
Red- didn’t do the workout
@@flobergruns Thanks! Working on a sub 3 marathon myself. Got my half time down to 1:28 but the prospect of doing that x2 is a little daunting.