Thank you for posting this. I ran 3:24 in 2019, for my first, then 3:20:01 for my second in 2021. Went out in 1:33:45 and bonked in 1:46 to hit 3:20:01. Should have been under...your video was VERY useful! I can't break 21 in the 5k or 45 in the 10k, however. My prior 13.1 PB was 1:39 in 2018, but ran the 1:33 split in 2021!
Thanks Josh! Sounds like you're definitely built for marathons and the longer distances! Also sounds like you should be able to go sub 45 if you ran a 1:33 half marathon split! I hope the training goes well!
Hey, thank you James. That was a really helpful video for me, as i am looking to improve my time from 3:28 PB Chicago 2023 to 3;20 some time in 2024 or 2025. I definitely will look at the higher milage and I had/have the same fueling strategy for my marathons Maurten gel every b30 minutes, alternating regular and caf. I don't lift/strength train that much, but my weight dropped pretty low during my higher milage 112-120 km per week.
Need to run 3:20 to qualify for Boston but I’m currently training at 3:10. It’s tough for sure and still trying to figure out my pace. My next race is in late February 2024. Currently in the middle of a 20-week training plan.
Interesting review. You said you’ve done more strength training than ever before, so some of the extra 10kg is likely to be muscle not fat, so your old race weight might not be the right one to aim for now? Just a thought. Good luck with the training for whatever comes next.
Thanks Brioni. Yeah possibly I’m carrying more muscle than 4 years ago. It’ll be interesting to see whether I can bring it down below 70kgs. I’ve looked at elite runners of my height and quite often they weigh less than 60kgs. I’m not sure I have the commitment to drop that much weight 😅🍕
Hey how’s it going? Nice on the 320 marathon!I hope I can get their 1 day to it’s been very frustrating the last 3-4 years. I feel like ever since I got my first gps watch Garmin in 2021 my running racing has went downhill. I hit my best full marathon time back in March 2019 at myrtle beach on 70 degree day . 4 hours 1 min, and last 2 marathons I’ve done have been 4 16 in 2022 and 418 recently my worst and I wonder if it’s because I’m not running enough zone 2 mileage and going to fast on my runs. Back in 2018-2019 I was using a Fitbit watch with no gps and running off of feel, my long runs I didint care about pace and i feel like I might been more aerobic trained. When I got my Garmin I got to obsessed with pace and trying keep fast pace all my runs. U think I need to do most of my long runs and runs at 10-11 min paces? And more mileage? My best half marathon is 1 44. 8 min pace. So wonder if I need do most my runs 10 to 10-30 paces. I’ve heard I need run slower to get faster, it’s just gps and pace can mess with your ego during training
I completely understand your frustration. I feel like I've maybe very little progress over the last couple of years. I'm going to meet with a running coach to see if they can help me breakthrough to that next level of fitness. I do put a lot of focus on running slower and it really helps to run more without stressing the body too much.
Thanks! I've taken a few different approaches over the years. Found online plans, had friends send me plans, looked at what elite runners do and also bought some plans. Then I tend to just adapt them for my lifestyle to find an approach that works. In the past, I've bought a few of Ben Parkes plans from his website. £6 for a training plan is pretty reasonable and he has different plans based on your goal distance and time.
Very interesting! Can I ask how old you are? You ran at a very high mileage your last block, but have you done so for a long time? What has your weekly mileage been the last few years? I'm asking because I'm dreaming about running a sub 3 marathon one day myself, but I'm very far away!😅
I'm 31 and I've been running for 7 years. I did a video called my progression as a runner that goes into a lot of my training history which might be useful. I've been running around 100k per week for the last 3-4 years now and it took me a few years to get comfortable at that volume. I also would love to run a sub-3 hour marathon but for me the endurance isn't the issue, it's the high-end speed. I can run a 90 minute half marathon, but I probably need to run an 83/84 minute half marathon before I'm fast enough to run a sub-3 marathon.
