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How to Run a 2 45 Marathon from a

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Are you seeking how to run a 2 45 marathon? 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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2 мар 2021

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Комментарии : 40

@rundreamachieve 3 года назад

Seeking to break the sub 2:45 marathon? Let me know in the comment section below. Have a specific question or topic you'd like me to cover in my next video? Feel free to let me know below. Make sure to visit www.rundreamachieve.com and www.nutritiongeeks.com for all your racing and nutritional needs. Like, Share and Subscribe. Thanks for your support.

@DarinCSmith 3 года назад

I ran my 2:45 manual curved treadmill attempt last Saturday. Was on pace until 21 and finished in 2:49. Still a PR by 9 minutes!

@rundreamachieve 3 года назад

Outstanding time and effort Darin. THAT is what I'm talking about! Congrats

@jasonpike9620 3 года назад

Awesome. Great work Darin.

@dan.prosser 3 года назад

Great advice mate, thanks for taking the time. I’m aiming for a 2:48:48 (sub 4mins/km) in October 🤙

@rundreamachieve 3 года назад

You WILL do it. Let me know the results in October. Watch those early kilometers...let them take off in the early stages and pass them in the last 10K!

@dan.prosser 3 года назад

Thanks mate, will do 😁🤙

@joshuaecht 2 года назад

Although I'm nowhere near as quick, I'm trying to just break 3:15. But your tips for 2:45 are useful and still apply regardless of pace. For me, I'll have to dial in long runs and tempos at corresponding paces that correspond to 7:26 pace (3:14:59 or faster). Thanks for doing this Coach Nate!

@rundreamachieve 2 года назад

My pleasure Joshua and best wishes in your quest for sub 3:15. I know you can do it

@jasonpike9620 3 года назад

Always enjoy your videos. Thank you.

@rundreamachieve 3 года назад

Thanks for your support Jason. I think you can get great results on anywhere from 50-100 miles per week. It will completely depend on the individual. Some runners can get under this marathon time on 50 whereas others may take 100. It ultimately comes down to how the athlete is setting up their training. Too many miles run too slow won't get the job done.

@jasonpike9620 3 года назад

@@rundreamachieve thank you! I’m hitting anywhere from 50-65 per week at the moment and making good progress. Keep up the good work with the videos!

@rundreamachieve 3 года назад

@@jasonpike9620 Appreciate your support Jason and continued success to you, your training and racing. Keep me updated on the progress.

@Dimka2012Bo 2 года назад

Great content

@rundreamachieve 2 года назад

Thanks for your support Dmitriy. Appreciate you man. Continued success in your training and racing.

@reginaldcross645 2 года назад

I just ran my first marathon (NYC Marathon) in a time of 2:55 just about 10 days ago. I’m waiting now to get accepted into the Boston Marathon.. I’m 45 years old and I believe that I have not reached my full potential yet. I’m hoping to sub 2:45 once I get into Boston. So, I have not trained in 10 days since NYC marathon and I would like to know if taking this time off will slow me down? I appreciate the content and will be looking forward for any more additional…

@rundreamachieve 2 года назад

Outstanding work Reginald! 2:55 at 45? Respect!!!! Yes, you are certainly capable of a sub 2:45. Keep me updated on your Boston Marathon qualifier status. That 2:55 is legit enough to get you in with several minutes to spare. No, taking 10 days off (or even more) is not going to slow you down...allow some down time and heal up. You have plenty of time for Boston.

@tommoore3292 9 месяцев назад

I believe tempo runs should be good half marathon race effort for 50-60 mins , you cant expect to do 2.45 and not put some speed work in

@rundreamachieve 9 месяцев назад

💪💪💪💪💪💪

@melissasurman2374 6 месяцев назад

I have run 2:51 in my last two marathons, and I really want to break 2:50. I figured I could shoot for 2:45, so 2:47 is doable?

@rundreamachieve 6 месяцев назад

Definitely doable Melissa and awesome job having already dropped those 2:51s. 2:45 is definitely in your reach. Keep up the superior training and racing.

@froggywoggy4454 3 года назад

What pace should tempo runs be at ?

@rundreamachieve 3 года назад

Tempo runs are usually conducted around 10-15 seconds slower than goal race pace. My tempo runs prior to running 2:19:35 for the marathon (5:19 mile/3:18 kilometer pace) were right around 5:28-40 per mile pace. Paces will be slower than this when you are not anaerobically fit though. It is most certainly a process for sure.

@User-zzyyxxvv 2 года назад

I have plateued I feel at 3 hrs. I want to get to 2.50 may be. I am doing speed work etc... but just can't get there. My issues are I cramp up and just run out of gas and slow down

@rundreamachieve 2 года назад

You have a sub 2:50 in you Craig and well done having dropped a 3 hour marathon already. I know it isn't easy. Took me several years to improve on the distance myself. What % of your weekly volume are training at or below sub 2:50 marathon pace? You may or may not be interested but I do coach athletes online. You can learn more here courses.rundreamachieve.com/membership How have you been setting up your long runs each week? Keep me posted and don't let up man. It can happen in the matter of one build up and race.

@User-zzyyxxvv 2 года назад

@@rundreamachieve thanks for the quick reply. I’ve been doing about 30 miles a week now to get back into the swing of things. I want to get to 2.50 at Berlin I’m September.

@User-zzyyxxvv 2 года назад

I’m training for Berlin. It is about 15-16 away. Which Olán do you recommend on your site? Not sure I should go for the 2.50 or be ambitious and do 2.45

@rundreamachieve 2 года назад

@@User-zzyyxxvv Berlin is a GREAT place to go after the time. I think aiming for the sub 2:50 plan is the first main aim. That being said, if you continue to feel strong and you follow the plan I created with that 10 day taper I bet you will have a shot at sub 2:45. I'd focus on a 16 week build up at rundreamachieve.com/shop/?fwp_run_type=marathon&fwp_training_time=16-weeks Keep me posted on your progress. I think you are starting off at a reasonable volume at 30 miles a week just getting back into it. It takes time to gradually increase volume and intensity.

@User-zzyyxxvv 2 года назад

@@rundreamachieve thanks very much. I’m not even in 3 hrs shape now but I’m gonna give it a shot. I just got the plan. I’m nervous and excited. It feels unattainable since I bonked so many 3 hr marathons but I’m gonna give it a shot

@jasonpike9620 3 года назад

What kind of weekly mileage for sub 2.45?

@rundreamachieve 3 года назад

It will depend on the athlete Jason. Some athletes can pull a time like this off with like 50 miles a week where as others are running closer to 100 and achieve it. It certainly is how you are conducting your mileage rather than the amount in my opinion. I ran like crap when I was up at 142 miles a week and ran my 2:19:35 PR at 85-90 miles a week. Tough question to answer accurately for sure. Hope all is well on your end.

@hectorguzman6122 3 года назад

Average miles running per week ? Please

@rundreamachieve 3 года назад

Hey hector. Appreciate you stopping. I think an athlete with enough initiative can get under 2:45 with 50-75 miles per week. Of course, a lot of things have to factor in to run a time this fast but quality, not so much the volume, is more of where I would be focusing on. Keep me updated on your progress. Sub 2:45 is moving!

@porterclapp4031 Год назад

Hail Purdue! (B.S. '80)

@rundreamachieve Год назад

Right on Porter! Class of 2020 :) GREAT school

@Red-gy9gx 2 года назад

So my husband like what's this guy talking about and I said how to run a 2:45 marathon and he said I sure hope you not trying to do that and i said why not, am I going to die, he said no ,i dont think so, I said am I going to have a heart attack he said no, then I said what the problem and he said I just worry about you, and then he said he a guy too giving you advice , and i said this advice is for girls and guys 🤷🧐😃. Non running husband has no clue. Anyways... So 2019 first marathon was a virtual I ran it in 4:06, looking to run next may under 3 hours. RDA👏💯 Oh yes for a topic how about fueling with real good for those of us that only like water and real food for electrolyte and how to train yourself to not go to the bathroom every long run , am talking about peeing , and you said don't sip that water 🤷🧐 . Well... That all I got for now RDA.

@rundreamachieve 2 года назад

Keep up the great work Red and very well done on the 4:06 marathon. Breaking sub 3 will not be easy but is also not impossible either. I'll have a video on fueling out later next week so keep your eyes out for it. Continued success to you with your training and racing.

@rundreamachieve 8 месяцев назад

@Red-gy9gx how is your training coming along? What country are you in? Keep up the superior work and running 4:06 in your debut is awesome. I know you can get under 3 hours