How Do I Get FASTER? Breaking 3//Speed Block//Sweat Elite Coaching Academy 

the common saying "run slow to get fast" is just basically wrong, you run slow to endure running fast, but you actually do "run fast" to... "run fast"

You are not that old. Ran my first marathon yesterday at 57 with a 3 month training block. Finished with a 4:16:47 in warm and windy conditions. Now, I am adjusting my training for sub 4.

Love it when you include the failed analogies. Just a small glimpse into the inner workings of a great mind!

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Good luck with this phase of your journey. I am older than you and my goals are much more modest but I will be watching your journey to get clues. Personally, I think you have built a great aerobic engine and speed development is probably the right thing. For me, older and have less built engine, I feel I get more benefit in building volume atm.

Andy, I LOVE IT!!! As I told Matt I believe in this speed block training. I’m also concentrating on speed before CIM. Can’t wait to follow you on this journey. I believe Fox will go sub 2:20 in Chicago and you will go sub 3:00 at Marine Corp. Great video. Just stay off your feet and don’t pull a Kofuzi.

Good luck on your new journey! I have the same goal myself so I will take a pick from time to time to your progress.

Love effort based training!!!!!

The 5k saga ive been waiting for!!!🎉 Youll crush it man! Lets gooooo Next lets see you go for a 5 minute mile 😮

You’re not a beginner in any sense so you might not need this but I’m using the Runna app as my virtual coach. I like it because it automates everything. At the start of the block you can set your best time and it will then calculate your expected time at the end of the cycle. Depending on the frequency of the workouts that you set (I set mine at 4x/week, 2 days/week resistance training), the running workouts will include an easy run, a tempo run, an interval and a long run. Every week, the pace for easy run gets faster as well as the other exercises. Near the race, it will train you to run at your predicted race pace. On race day, it has a race mode that paces you in real time. It informs you if you are running too fast or too slow for that particular split until you finish the race. It has a training program for every thing for all levels from couch to 5km to an ultramarathon. It will also automate your weight sessions and the specific exercises that you need to do (plus instructional videos per exercise).

Recently found your channel and enjoying catching up on your story. Sounds like a great approach and I’m looking forward to following along! 🔥

Thanks for sharing your journey, Andrew. Plus, last week I downloaded a 5k training plan from Coros and set it to start tomorrow, so your plan brings affirmation, which is really what I watch running RU-vid videos for. Lol. Plus, the Dad jokes, which you always crush!

This sounds excellent! Makes a lot of sense, it’s similar to my training plans for the ultras. You’re gonna do great!! 🎉

Excellent video! 👏

This will be very interesting! I'm hitting the notification button.

Houston marathon 2024 , I was wearing my mutant alpha fly’s 1 , I passed one runner wearing exactly the same shoes and I pointed them, then you passed me wearing exactly The same shoes . Good luck 👍🏻

That’s what I’m focusing on this summer. Speed work! My goal is to break my personal best in the mile from last year. And transition that summer speed to my half marathons in the fall and eventually for my full marathon in the winter/spring (haven’t decided). You got this!

Good luck, I hope this works for you to get that sub 3; please keep us updated through your journey! I'm targetting a 50K Ultra in September, but decided to work on my speed first. I set-up a Garmin coach 10K plan that I'm following (in week 5/12 now) and the structure seems similar, if not as sophisticated as your training.

Smoosh Smoosh to help a brother out!! 😁😁

You had me fooled when you were asking if he’d pace you to your first 2:40 and then it registered 😂 Rrrrrrrrealllllly happy you’re working with Matt - I, too, need to convince my brain that more more more miles isn’t the end all for improving the marathon. Cannot wait to see this speed block actually help your legs freshen up as you run your fastest times in the shorter distances and feel fresh to build for the fall.

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You can do it!!! 👍🏼 after I just did a 5k run a week ago and barely PB by 14 seconds. I’ll take anything that helps with confidence that we are getting “faster”. So this is a good idea Andrew. Getting comfortable with faster speeds is important for the marathon. Can’t wait to see the great results in the future.

Also just got a coach...and doing about the same thing... improving in 5k first and then going for a new half in late September! We should start an Old Guys Running podcast...lol (46 currently!)

Old marathoners working on 5k speed...lets go. I still love putting Ikea chairs together without instructions...

As you know I started running late (around 58 y.o.) and only “seriously” 10 years later when I met my coach (MYCOACH as we KRC’ers say!). That was the only point at which I even considered trying a marathon. I had made little progress during those 10 unguided years racing shorter distances since I had no structure or accountability and knew zilch about all the tangential factors such as strength and mobility training--not to even mention fueling. Once with my coach, I improved from a 4:32-ish 1st marathon (a fast course) at 68 to a 4:17 last year in Boston (much harder course and 5 yrs older), so if age didn’t hold me back from that, it won’t hold you back either. A key change my coach made before last year’s PR race was incorporating marathon pace miles into my long runs, as well as more effort-based longer duration speed sessions such as you describe. So I believe you’re on the right track with that as well. PS: my “run caddie” helps me keep track of those fancy timed ladders that would otherwise make my head explode👆

never a 5K.., I haven't run one in a while.., but wow, interesting .... get some good work in, during this training.

I have been rotating 5k, half, marathon each year the past 3 years. It definitely works as they all complement each other. In a 5k block now going for mid 17s. Also a mid 40s runner.

Ive always said your body doesnt know distance, it knows effort and duration. Only makes sense to run by time. Enjoy brother.

Miles should coach you. I've seen him run.

Hi Nice video I’m also old 44 😉 I’ve registered to Berlin next september I Hope to be nearest to 3h Take care

Focussing on 5 and 10k's would be the way to go

Have you said which race will be your next attempt? If you did I missed it. I will also hire a coach for next year when I will attempt my first sub 3 in Chicago. This year I'm already pursuing other goals I have in Triathlon.

Im going to run this june 23 my 1st marathon. Im trying to break sub 3 as well but the course is hilly so i doubt that. Im triathlete 2014 to 2016 and stopped returned 2022 to 2023 this 2024 i focused on running coz it challenges me a lot. I want to break 1 25 half and 3hr full.

ok i will watch your journey for your next sub 3 marathon try....... but, to get the record straight i am not old, i am just old fashioned......69 at the moment and never ran sub 3 , nevertheless a happy runner

Are you still doing cross training (lifting)? How tall are you and how much do you weight? (not a perv)

Need for speed. Sounds like the change you… need

You got the speed, but I think you just you need to do long runs every week. A long run, i mean 20+ mile long run everyweek. so you dont get tired and would able to do negative split at the last 5 miles. 3-6 months of training, you should easier break that 3.

I can't with these thumbnails 🪦