2 40 Marathon Workouts, Tips and Mindset To Get to

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Are you seeking more information on sub 2 40 marathon workouts? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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8 фев 2022

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Комментарии : 30

@rundreamachieve 2 года назад

Check out our training plans at www.rundreamachieve.com/shop and running courses at courses.rundreamachieve.com Thanks for your support of RunDreamAchieve. Like, Share and Subscribe.

@ToothlesstheNightFury510 16 часов назад

Running the Santa Rosa marathon august 25! Have some life stuff happening that will make me very busy up until that point but I’ve put in the work and I’m ready to run sun 2:40. I did a 21 mi run at 6:28 pace feeling smooth as a bunny.

@rundreamachieve 15 часов назад

21 miles at 6:28 mile pace is a monster workout. You are fit and ready! Good luck in Santa Rosa

@therunningtattooartist5172 2 года назад

It’s crazy because I’m now 38, started running 2 years ago. Currently my marathon pb is 3:07. I would love at some point in the future to hit a 2:45. I can’t even break a sub 18 5k so can’t imagine getting quicker. I guess the more I do this the quicker I will get? I love your content, thank you. Very informative and helpful.

@rundreamachieve 2 года назад

Appreciate your support TRTA. Respect to you for having run 3:07 for the marathon, that is a ridiculously fast time. Don't discredit yourself for not having broken 18 for 5K. Your strength is clearly endurance and am sure you will eventually get into the 17s for 5K in due time. Keep hustling man and keep me updated.

@cakej1 2 года назад

Only running for 2 years means you have a lot of improvements to come. Really depends on person. Sounds like your endurance is pretty good. Work on that mile, then 5k, then 10k and so forth and that marathon time will come down a lot.

@CandtheBirds 2 года назад

Thanks 4 another very informative video!

@rundreamachieve 2 года назад

🤗🤗😍😍🙏🙏

@karlbaker9153 6 месяцев назад

Hi Nathan I’ve read and watched some of your content over the years and it’s always been a great help to me, thank you. I’m just about to step up my training and my target is sub2:40. I wanted to ask about speedwork, and if it would be realistic to just do an interval session and a tempo session each week? I know they’re other kinds of speedwork but the problem is I sometimes get overwhelmed with all the different opinions and information out there and struggle to formulate it into something coherent I can apply to my own training. Thank you for taking the time to read, and apologies if this is the wrong place to ask. - Karl

@rundreamachieve 6 месяцев назад

Thanks for your support KB. Yes, an interval and tempo weekly is a solid plan of action..JOG on easy days and focus all your mental power on those harder, anaerobic workouts. You'll be glad you jogged on recovery days. Focus on a 16 to 24 week build up, find a flat course and practice regularly running at or FAR below sub 2:40 marathon pace in training. Alternate fast long runs with easy long runs every other week. So, don't run long and slow every single weekend. Keep us posted on your progress. I know you can get that 2:39:59.

@samjoseph7454 2 года назад

This will be my goal at the end of 2022 (marathon location tbc) so this video will be very helpful for me! Thanks again for all your advice - it really does make a difference!

@rundreamachieve 2 года назад

Appreciate your support Sam and good luck in your marathon later in the year.

@evrecycling9590 4 месяца назад

@@rundreamachieve update: I finally broke this barrier on Sunday at the Barcelona Marathon with a 2hr 38min 53s! Thanks for your help. Now I need to do sub 2hr 35min next! Would you be able to help with a video on this including any potential 'low hanging fruit' in terms of easy gains in training that people tend to neglect until getting to this level? Keep up the great work

@rundreamachieve 4 месяца назад

@@evrecycling9590 outstanding work dropping that superior 2:38:55, an extremely fast time VERY few runners achieve. Well done! Check out these videos ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-_zHJnFMoQdQ.html and ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-fRFVh3Z8mGc.html Keep up the outstanding work. You are definitely capable of a sub 2:35

@r_unner_G 6 месяцев назад

Very helpful thanks 🙂 I ran a 2:40:52 in 2021, then got injured. Ran a 2:40:00 at London April 2023 which was soul destroying for me. I definitely need to do more tempo runs and include marathon-paced sections in my long run which I plan to do every other week for my long runs. Talent only got me to 2:40. I have a short build up to next year's London marathon due to a freak accident that occurred a few weeks ago (fell on my face, jaw detached) which I have to take 6 weeks (post-op) forced rest from running. It's unlikely I'll break 2:40 in April but including these tempo runs in as well as VO2 Max (which I do anyway) should get me close to around 2:43 I think. I have entered a marathon next October where I'll be targeting 2:36 - 2:39:59.

@rundreamachieve 6 месяцев назад

Superior job dropping that 2:40:00. You are moving toward sub 2:30 now. GREAT effort and what you are doing is clearly working so continue doing it! Keep me updated on your progress. VERY well done!! You definitely a sub 2:36-39 in you!

@Tygrys_84 2 года назад

This video is helpful and the only thing I could argue about is the terminology. I think by longer tempo runs (at anarobic threshold point) you ment longer threshold runs because these are two separate workout types.

@rundreamachieve 2 года назад

Spot on Cinek. Thanks for the feedback and yes, that is what I meant and I agree, 2 separate types of workouts. Keep up the great work out there and continued success to you.

@crayontom9687 2 года назад

Hi Nathan, great video. What are your views on incorporating the tempo work into your long sessions? I know you’ve spoken in other videos about doing some tempo work in the long run but then if you do that, plus a separate tempo run and a VO2 max session, that’s three workouts in the week, which is a lot of workload and stress on the body. I’m currently training for a marathon and am doing most of my tempo work in the long runs. I’ve done other training blocks where I’ve followed your advice and done 3 sessions per week and have gone under 2:40 once, but now I’m getting older I find it’s very hard to do that quantity of quality, hard days. Cheers!

@rundreamachieve 2 года назад

I think incorporating the tempo into the long run can most certainly be done and I, in fact, have done that too in the past. Every athlete's schedule is going to differ. So, if you can't run 7 days a week you have to make due with what you have. You are right, there is only so many times you can push the body hard anaerobically before you start to get a diminished return on your time investment. Appreciate your comment. Continued success in your training and racing in 2022 and beyond. Keep me updated.

@operationdarthstorm6556 2 года назад

is it unusual that I can sustain 7:48 mile pace for at least 20 miles and am in shape for a sub 3:30 marathon, and can run a sub-20 5k, but cannot even run a 6 minute mile at my present shape? (mile PB is 6:05) My ultimate marathon goal is sub 3 but I feel like I need to get fast at the shorter distances to get fast at the longer distances- correct me if I am wrong. Thanks!

@rundreamachieve 2 года назад

Yes, if you can run 7:48 pace for 20 you are definitely in sub 3:30 shape. Some of us are just stronger at the longer distances than the shorter ones. Keep working on that 6:52 mile/4:16 kilometer pace. Patience is key and do understand it is NOT easy when you want the end goal badly. It WILL come. Sub 3 is not going to be impossible for you.

@ryanhogan6371 2 года назад

Hi, I’ve got my 3rd marathon this weekend and want to run sun 2.30. Training has been fairly consistent and hit some good key sessions (30k @3.30k’s plus 4km warm up/cool down) 71 minute half 5 weeks out. Would you think I’m on track for this goal? Many thanks

@rundreamachieve 2 года назад

You are in superior shape Hogan. Best of luck this weekend. YES! You are in outstanding fitness. A 1:11 half takes immense fitness. 5:25 per mile for 13.1 miles tells me you are most definitely ready for a sub 2:30. Let me know how it goes. Play it cool in those early miles, stay as relaxed as you can. Take fluid at every aid station. 2 to 3 gels during the race if you can. Start making your move with 6.2 miles to go.

@ryanhogan6371 2 года назад

@@rundreamachieve thank u so much for your reply and great advice. Look forward to replying with that sub 2.30 result 🤞🏼

@rundreamachieve 11 месяцев назад

My pleasure. Keep me updated

@ryanhogan6371 11 месяцев назад

I ran a 2:27 at London earlier this year. Next goal is sub 2:24 💪🏼

@rundreamachieve 11 месяцев назад

💪

@cakej1 2 года назад

Ya, nothing easy about a sub 2:40. I'm hoping I can do it at least one final time.

@rundreamachieve 2 года назад

#facts 💪💪