3 30 Marathon Pace | What You MUST Do to Run

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Are you seeking how to improve running at 3 30 marathon pace longer than your competition? 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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6 июл 2024

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Комментарии : 84

@rundreamachieve 2 года назад

Are you ready to take your training and racing to the next level? Join the private, monthly coaching at courses.rundreamachieve.com/membership Like, share and subscribe. Thanks for your support of RunDreamAchieve

@pauliusgedvilas6900 2 года назад

Just ran a sub 3:30. Have to give it to the pace maker!! He did a very good job :) He was trying to encourage me and everyone else, but still couldn't keep up with him at the last 5k or so :( Started to bonking really hard at the end, but kept fighting and barely made it :D Finished at 03:29:39.6 :D

@rundreamachieve 2 года назад

Outstanding work Paulius and congratulations!!!

@CandtheBirds 2 года назад

Thank you for all the great advice and information. I always look forward to your videos!

@rundreamachieve 2 года назад

Thanks so much for the support.😍😍😍😍

@AndrewCho730 Год назад

stumbled upon your page. thank you for the great advice!

@rundreamachieve Год назад

Welcome aboard AC and thanks for your support

@kristhordarson399 8 месяцев назад

super informative video, thank you very much for putting this out there

@rundreamachieve 8 месяцев назад

My pleasure! 🙏🙏🙏💪

@OscarGutierrez-st5ec Год назад

Thank you for this content, Houston marathon here we come !!

@rundreamachieve Год назад

Appreciate your support Oscar and looking forward to hearing about the new PR. Houston is a GREAT course to go for it on

@chrispiper2022 2 года назад

Great video!!

@rundreamachieve 2 года назад

Appreciate your support Chris. Thank you

@nielsv2025 2 года назад

Very helpful! Thank you very much. It answers all my questions.

@rundreamachieve 2 года назад

My pleasure Niels. Also, I misspoke in the video...aim at doing your 5-6x1mile workouts around 6:55-57 and NOT 6:32-34. Keep me posted on your progress

@nielsv2025 2 года назад

@@rundreamachieve Thanks again. Since I'm not a running club member and I (choose to) run solo only, all your information is very helpful to me. I really appreciate the personal touch and your interest. I'm a 47 year old male and ran my first marathon last weekend in 3:31 (while quite cold and some wind and rain). I ran for fun in the past, only during some summers and started training more seriously in July '21. I ran my first half marathon in August. I will take your advice and I will push my pace with 4m/km reps. I have tried faster paces in fartleks before and I really do feel that this kind of training helps a lot in making me sustain a faster pace for longer. I'm planning on doing another marathon this summer with a 3:15 in mind. I'll keep you posted!

@joshuaecht Год назад

Thank you for posting this Coach Nate. It's a very interesting approach, almost Daniels- and Hansons-like. Get the tempo/speed locked in, and as you get that in, endurance will follow. It's the opposite of Lydiard volume-loading (although he had his guys focus on speed). It makes sense though; you want to train your body to hit your goal paces. Hansons is similar--the brothers have runners run X amount of miles weekly at goal MP.

@rundreamachieve Год назад

💪

@mckonal 2 года назад

that was amazing. put things in perspective. god bless.

@rundreamachieve 2 года назад

Glad you enjoyed it! Same to you!

@religionofrunning253 2 года назад

Thanks for information

@rundreamachieve 2 года назад

My pleasure RoR. Keep up the great work out there.

@flamingdelta9853 2 года назад

i ran a marathon today in 3:29:06 today!, first ever marathon!

@rundreamachieve 2 года назад

My man!!! Congratulations!

@joshuaecht Год назад

Good point too at 4:58 about the classic 3-4 mile (20-30 minute) tempo you see on stock training plans. Those tempos are good for 5k to 10k. Even the 13.1-mile runners would probably need something around 8 miles at goal HMP...

@rundreamachieve Год назад

Appreciate your support Joshua. Make sure to subscribe and hit the bell to get notifications of when I make my videos. Wishing you continued success in your training and racing.

@Ben-yw8be 3 месяца назад

I’m so glad someone actually knows what they’re talking about because nowadays there’s so much emphasis on just mileage, mileage, mileage! Run more! More! More! I started to question that thinking. It’s just common sense: if you want to get faster, you need to run fast. 😂 Now the nuanced comes when extending that speed over long distances. This is where my buddy told me his secret: do not run at marathon pace in training. Marathon pace should be slightly exceeded. So he told to just run slightly faster than marathon pace like closer to half marathon effort but break up the mileage into 5k-10k segments. You want marathon pace to feel easier. I did this on my first marathon just as a test and treated my first marathon as a long run. The first 20 miles I was still breathing through my nose because I have done so many long runs @ 21k effort. The lactic acid build up was definitely there. I think my final workout was 3 x 10k cutdown sets: marathon pace, (5 min. jog), half marathon pace (5 min. jog) and 10 x 1k @ 10k pace (90 second jog).

@rundreamachieve 3 месяца назад

Thanks for your support Ben and keep up the great work out there man. Appreciate you sharing your thoughts 👊🙏🙏👊💪

@kenleyojones 2 года назад

Great information Nate! ❓ My next half marathon is in 18 weeks from now. But I will be having leg surgery (vein stripping due to CVI) my 8th week in to my training block which will put my out of running for about 2 weeks. Should I go ahead and jump on it now for 18 weeks but doing 16 weeks due to being off 2 weeks? Also depending how I recover I may just use this half marathon as a time trial to bridge onto training for a kick ass fall half marathon.

@rundreamachieve 2 года назад

Thanks for the support KJ and hope your surgery and healing goes well. I would go for it now if you don't want to wait. There will always be other races so you could wait until after the surgery too, maybe run a couple 5Ks or 10Ks to work on the speed and then focus on the half after the healing is complete. Either way you have some options here. Keep me updated man.

@karlsanchez5084 Год назад

Hi awesome video! i'm just finding your channel; thank you for providing such specific content to reach our goals. Quick question and apologies if I missed it but what pace would you recommend for a 10-11 mile tempo? I just finished an 8 mile tempo at 6:50, wondering If I'm in the right spot.

@rundreamachieve Год назад

Welcome to the team Karl and great job having run that 8-miler at 6:50 mile pace. I don't think you need to change anything drastically as it seems as if you are in great shape. Keep practicing training under 3:30 marathon race pace. I look forward to hearing about your 3:29.59 or faster time.

@karlsanchez5084 Год назад

@@rundreamachieve thank you!

@rundreamachieve Год назад

💪

@rene57867 2 года назад

Thanks for the video. I did a 50km and marathon time on this run was 3:38:38. I’m nearly there. I’m eying a marathon in 3 months and the target is 3:29:55 :-) Thanks again for the video and advice. René from South Africa 🇿🇦

@rundreamachieve 2 года назад

Outstanding job. If you can drop a 3:38:38 en route to a 50K you most certainly can run faster than 3:29:55. Keep me updated and best wishes from the states

@diegoromeromora1725 2 месяца назад

hi, just ran 3,24 PR last week, any advice on how to achieve better results in the future? Greetings from Costa Rica

@rundreamachieve 2 месяца назад

Greetings from the us state of Michigan. Congratulations on your new PR and dropping that 3:24. VERY well done. Check this out. Hope it helps ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-63U05z_GYYQ.html

@toddboucher3302 Год назад

Any suggestions I live in an area that’s very hilly a complete Rollinghills, some of them pretty steep and long. It’s great for you to strengthen everything but when I’m trying to do a speed session, not the greatest place to live is there any suggestion should I just send during the speed will come or should I do so like long run sometimes I like a track I’m hoping in 2023 to work on some faster marathons because of where I live I usually do a ultra and trail Running

@rundreamachieve Год назад

Hey Todd..If I was in your location I would do a lot of treadmill work on the days when tempo runs or faster long runs needed to be done. Of course, not the best option as we know the "dread"mill is boring but sometimes you have to do what you need to do. The fact that you can train on hills will make you absolutely dangerous against runners who are not training as often on the type of terrain you are on. Hope this helps. Keep me updated on how things are going on your end. Looking forward to hearing about your upcoming PRs

@maxpowder700 2 года назад

Cool

@rundreamachieve 2 года назад

💪💪💪💪💪

@10stephenrose Год назад

I did less miles this year and tapered properly to take 12 minutes off my PB for 03:29:07. I only did a 4 week ish speed block and in hindsight I would run a lot more at goal marathon pace next time round.

@rundreamachieve Год назад

Awesome job Stephen!! THAT is what i'm talking about!!! 👊💪✊👊

@abbeyhammond4469 8 месяцев назад

Would love to have a chat with you. I am aiming to do the exact same thing. I have 13 weeks to take 13 minutes off my PB to run a sub 3:30 and would love to hear what changed the game for you. Any help is greatly appreciated, thanks in advance!!!!!

@10stephenrose 8 месяцев назад

@@abbeyhammond4469 I wish I could be more specific, the only key workout I can think of to gauge if ready was a 20km session of 1km repeats with 1km recovery jog and hit about 4;50-4:55/km on these and felt okay after. This was about 5-6 weeks out maybe. I just focused on big mileage and hills for most of my training before swapping to flatter runs for the last 5-6 weeks. I tapered for pretty much 3 full weeks and mileage went from 70mpw to about 20 in final week. I only really pushed the pace on the final weeks of training. I hadn’t run at goal marathon pace at all until then, my current 5km, 10km and HM PBs are also my marathon run for the sub 3:30 lol, I don’t like to run fast it seems until it’s crunch time xD I only do the marathon once a year, no other races 🤷‍♂️

@rundreamachieve 8 месяцев назад

@@10stephenrose You are doing some superior training stephen and I see you running well below 3 hours in due time. Keep me posted on your progressed. I'm impressed with your work ethic and know you have some massive PRs coming up in the neat future.

@operationdarthstorm6556 2 года назад

I'm 6 weeks out from Austin. unfortunately i couldn't train much in the last 3 weeks due to asthma and pollution in India (life got in the way for fucking real). I've not lost fitness but for the next 4 weeks is it okay to just make sure I follow the long runs and intervals as given in your sub 330 plan, and remove some of the easy to moderate mileage so that max mileage is say 40-50 per week? I feel I can do it given that a couple months ago I could run a 22 miler with basically no training no gels and I have a sub 20 5k which equates to sub 3:30 marathon, but I'd like your advice for what to do when life gets in the way that brutally. Thanks! Also for context, in the few days I was able to train in the last 3 weeks, the highlights were a 16 miler I ran at sub 8 minute pace despite feeling sick and not warmed up on the day, running 11, 9, 13.1 miles in 3 days, that 13.1 miler being on tired legs of course, and all registered sub-8 minute mile pace though trust me that 13 miler was challenging.

@rundreamachieve 2 года назад

Yes, that is fine ODS and am sorry to hear about the pollution and asthma related issues. Hopefully everything goes smoothly for you in the coming weeks. Do the best that you can with what you have. Great job with the workouts too considering the challenges. 16 miler at 8 minute mile pace? Outstanding!!! That is sub 3:30 pace so very well done.

@operationdarthstorm6556 2 года назад

@@rundreamachieve I'll admit that 16 miler was on a flat course and I had to stop a couple times to answer people's birthday calls hahaha, but on the other hand I was sick from the covid booster shot on the day and the legs felt ice cold so that does give some confidence

@ryan_rue 2 года назад

I'll be at the Austin marathon aiming for a 3:30 marathon too. Best of luck!

@chrism589 Год назад

Sub 3:30:00 is my dream. 18 weeks to Munich Marathon but I won't make it this time but thinking of next year already.

@rundreamachieve Год назад

I know you'll do it Chrism589. Keep training hard. You have the desire to get it and that is mandatory in order to run a 3:29:59. Keep me updated.

@mrmedic2012 7 месяцев назад

Hey Coach quick question for you I'm doing my Tempo runs at 7:15 pace is that too slow? I appreciate all the help thank you

@rundreamachieve 7 месяцев назад

no, that is far faster than the 8:01 mile pace you need to hold to run 3:29:59. Keep up the great work. Threshold should be around 7:25-7:31 pace. You're doing fine

@mrmedic2012 7 месяцев назад

@rundreamachieve I appreciate it Coach. Copy that, I'm on it! Cheers!

@rundreamachieve 7 месяцев назад

💪💪💪💪💪💪

@jababijamovi5088 Год назад

Question: Last year marathon was 3:42 (0 preperation and not racing shoes) 5k 17:36 10k 38:12 21k 1:39(not a race but just a test run without any trsining for that HM) Now i wanna run sub 3.30 marathon What should my tempo pace be? And what my easy pace should be?(currently doing around 5-5:15mins/km for easy run) so about ~8min mile pace. My tempo is below 4:15-4:30 and my short intervals which is ~500m-800m i do them at ~3:45min/km Would you change anything? Coz i feel my easy runs arent really that easy but my tempo feels easier for some reason. Great videos and explanation btw!! Really high level athlete words and tips by you💯💯! Subscribed!!😁

@rundreamachieve Год назад

Thanks for your support Jaba and welcome to the team. GREAT job on the PRs you have already dropped. Paces for tempo/easy if aiming for a sub 3:30? The paces you mentioned are right around what I would prescribe so you. Keep me posted on your progress. Looking forward to hearing about your new PRs.

@Greg-me8le 2 года назад

Wow. those certainly are aggressive paces for those mile repeats. For a 3:30 marathon, Jack Daniels calculates 6:30 pace for a race equivalent on the mile. Yet you are suggesting doing 6 of those in a row. Looks like I need to step up my paces.

@rundreamachieve 2 года назад

Thanks for the feedback Greg. I may have misspoke in the video. My apologies. 6:55s-7:05s per rep are more reasonable times. You are correct. Daniels also states a 3:30 marathon is equivalent to a 6:29 mile so you certainly don't need to step up your pacing. My best marathon (2:19:35) is equivalent to a 4:13 mile (1609m) and I know I couldn't do repeat miles at 4:13 pace but did in the low 4:40s pace at 6100ft at my fittest. Appreciate the constructive criticism.

@Greg-me8le 2 года назад

@@rundreamachieve No worries. It only caught my attention because that is my goal Marathon time at age 55. I really enjoy your honest "hard work" approach in a world where it seems many are over promoting slow running and Low heart rate training. I think those types of running have their place but are not a good road map for success at distance PR's. At least not for me.

@rundreamachieve 2 года назад

💪💪💪

@ethan9957 10 месяцев назад

The 6:30/mi for repeats seems insanely agressive? My best mike time is about 6:10 and I ran 10x800 at 3:20 avg. no way can I do 6:30 for 6 repeat miles, 7:00 is more plausible?

@rundreamachieve 10 месяцев назад

7:00 is much more plausible..you would definitely have to be extremely fit to do reps at 6:30 so you are correct as 3:29:59 is 8:00 mile pace so reps at 7ish is still very solid. Keep me updated on your progress Ethan. Looking forward to hearing about your upcoming new PRs

@ethan9957 10 месяцев назад

@@rundreamachievejust hit my mile repeat times at 6:45 average. Had a 22 mile long run at 8:20. 4 more weeks!

@rundreamachieve 8 месяцев назад

Awesome work!

@stuartwalker6786 2 года назад

wouldn't doing 10 x 800 in 3:15 off a 90 sec rec (2hr 50min marathon pace) indicate a faster marathon potential/ability than 3:30? I'd have thought that would be something a sub 3:10 runner would be knocking out? ..... as If you look at Yasso 800 session a 10 x 800 in 3:30 with equal recovery ie 3:30 would be an indicator of 3:30. I think a 3:30 marathoner would struggle with that session even at peak fitness....or if they could do it, should be running 20 mins quicker for the marathon? ...More an open thought/question than a statement.

@rundreamachieve 2 года назад

Good feedback Stuart and agree...it is definitely going to depend on the level of fitness of the athlete but training BELOW goal marathon race pace is key and as you know will NOT happen overnight, it might be doing 4-5x800m at 3:15 but key is to spend sufficient time training well below that 3:30 marathon pace. Appreciate your comment which does make sense. Most certainly nothing easy about getting race pace to feel moderate rather than hard. Wishing you continued success in your training and racing.

@stuartwalker6786 2 года назад

@@rundreamachieve ......Thanks for the reply, as I am doing the NYC in Nov.. Based in Australia.. I'm also currently using those progression 800's to work on pace (currently blocking 6-8 @ 3:20-3:25 with 3 min rec ) as I am on same thought pattern as you that I want to build that "speed reserve" to allow me to better hit/buffer those 7:52 miles...... I was planning/progressing to hit 10 at around 3:20 with 2 min rec at peak (aiming at a 3:25....hard enough target for a 59 yr old wreck!! :) ) Started to have early onset nightmares of 10 x 3:15 off 90 :) haha wasn't going to have a restful sleep tonight :) Thanks again... PS great vids! Learning loads.

@rundreamachieve 2 года назад

@@stuartwalker6786 Appreciate your support Stuart and wishing you continued success in your training and racing. Keep me posted on how you are doing and looking forward to hearing about your new PRs. 59 years young brother :)

@ismailgrou1667 Год назад

I was training for 20min 5k my longest run was a 15k easy run. I did a 18:55 5k after 2 months training 1 week later i tried the marathon for the first time i did 3h:26min with the 5k training

@rundreamachieve Год назад

Outstanding work!!! Keep up the superior running and wishing you continued success

@ismailgrou1667 Год назад

@@rundreamachieve thank you

@rundreamachieve 8 месяцев назад

My pleasure

@ismailgrou1667 8 месяцев назад

@@rundreamachieve this month i run 18:20 5k and 1:29:59 half marathon. next year goal Sub3h marathon and 17:30 5k

@rundreamachieve 8 месяцев назад

@@ismailgrou1667 outstanding job and very well cone! Yes, you definitely have a sub 3 and sub 17:30 in you!

@alexm1841 2 года назад

Ran my first marathon last week at 8:30 pace for the first 20 (9:30 overall). My half marathon is at 7:40 pace. Would love to run a marathon at my half marathon pace 🙏🏼

@alexm1841 2 года назад

Train at 6:30 mile pace… that makes sense. I was training mostly at 9-10 minute pace for 20 weeks (maybe 10% at 7 minute pace) but then started my marathon at 8 minute pace. I feel like I’m fully capable but really need a coach

@rundreamachieve 2 года назад

You have what it takes to break this barrier Alex. Keep me updated on your progress. Check out these resources at www.rundreamachieve.com

@Strizzle81 Год назад

@@alexm1841 What weekly mileage were you running?

@rundreamachieve Год назад

💪 @SignalVol Good question Signal

@jonathan9506 7 месяцев назад

Excuse me, but Triathlets and/or running channels here propose exact the opposite: polarized training with max 20% HIIT and no carbs during the race. Only water… Thats a different approach, both method have benefits but without base training and slow high volume runs you will never reach 3:45 or even 3:30, am I wrong??

@rundreamachieve 7 месяцев назад

💪💪💪💪💪