How to Run a Marathon in 2 50 with Smarter Training

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Seeking how to run a marathon in 2 50? Find out more details from this 2:19 marathoner and utilize these running tips to train smarter, not harder.
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Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador 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. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a 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 holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this RU-vid Channel and the resources available for download/viewing through this RU-vid Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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Опубликовано:

10 сен 2024

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Комментарии : 42

@rundreamachieve 8 месяцев назад

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@quengmingmeow 8 месяцев назад

Thanks for all of this, Nate. I broke 2:50:00 at Columbus in October (2:49:11) and was in control the entire race….and I did it without super shoes. I’ve been following your videos on RU-vid for a long time now, and several of your tips I have adopted now as “non-negotiables” in marathon training. A 20 week build is a non-negotiable. Sure, people can get away with less, but they are outliers. We can’t be looking for shortcuts. Multi pace long runs every other weekend is also a non-negotiable. Having at least 9 of these multi pace long runs in the rear view when stepping up to the starting line builds the body and builds the mind. No shortcuts. I ask need to be doing 60-70 miles per week in the last 4 weeks before taper. Maybe I could get away with 50, but I doubt it……it takes a lot of miles for my body to adapt. One way I possibly diverge is with the LSE miles (long slow easy). I do a lot of it based on heart rate measured through a chest strap, which equates to about 8:30-9:00 per mile for me, and I do the speed work inside the multi pace long run. Yeah….i’ve went sub 2:50 doing the majority of my miles at 8:30 or slower--it works for me. Doing the slow stuff between the ultimate long runs allows me to crush those long runs hard, and it’s my belief that those long runs are where the real money gets made. Appreciate all you do!

@rundreamachieve 8 месяцев назад

Outstanding job dropping tha superior 2:49:11 in Columbus. Appreciate you sharing your throughs with the community. You're another example that if you want it badly enough there are no limits to what is possible. Wishing you continued success in 2024 and beyond.

@Healthyrunningworld 7 месяцев назад

Columbus is nice and flat I hope to do that as my first or second marathon ever this year.

@rundreamachieve 7 месяцев назад

💪 @Healthyrunningworld

@Les.GoRunning 6 месяцев назад

I just wanted to say a massive thank you for your advice! I got a 28 minute PR in the marathon yesterday. From 3.23 to 2.55

@rundreamachieve 6 месяцев назад

Lets goooooooooo!! Nice work and congratulations on the superior effort! 💪💪👊

@mosesmihan4656 8 месяцев назад

this is exactly what I needed. thank you so much. good confirmation that I am on the right track so far!

@rundreamachieve 8 месяцев назад

You are so welcome. Keep up the great training and racing.

@j4mesb 7 месяцев назад

Thanks, useful advice. I've done 3 marathons just a minute or so slower (2.50 / 2.51 / 2.51) so really hoping I'll finally break through to a sub 2.50 at this year's London marathon. As suggested, I'm trying longer tempo runs this year and I've built up my mileage and long runs much earlier than previous attempts, so I'll have a longer time to incorporate marathon pace within my long runs. I've always been a bit slower for shorter distances than my marathon time would suggest (only 17.29 for 5k), so also trying to work on my efficiency at threshold and vo2 max paces.

@rundreamachieve 7 месяцев назад

Keep up the superior training and racing and nice work dropping those marathon times, you are going to destroy sub 2:50.

@Jsanford 8 месяцев назад

I'm about 4 weeks into the 6 month- sub 2:50 plan I purchased. One thing I've noticed is how much I feel like strides are making a huge difference. I didn't do them nearly enough beforehand. I did make a few adjustments to some of the overall mileage on the plan to where I'm at and can safely get to. It's been great so far though! Those workouts down the line have me a bit concerned but I can see how it all will build together. I'm already feeling pretty fit so excited to see where the next 20 weeks will get me. Thanks for always putting these videos together!

@rundreamachieve 8 месяцев назад

Keep up the great work herr800..know you are going to survive this and come out on top. Appreciate your support and wishing you continued success in 2024 and beyond

@kediboneowenmasipa9285 7 месяцев назад

Thank you coach ... today I run my marathon but my target was 2h45 as I was following your guidelines but I got 2h55 .... I just got cramp at around 26km But I'm happy 😊 with the results as I'm from injuries

@rundreamachieve 7 месяцев назад

Congratulations on your new 2:55 marathon PR, a VERY competitive time. You will definitely get under 2:45 in due time. Keep us posted on your progress. Well done!

@jameschaves5723 8 месяцев назад

Great advice. Going back to Boston after 3:06 last year and just recently 2:59 at CIM. Hoping for sub 3:05 this year but the weather is always the mystery.

@rundreamachieve 8 месяцев назад

💪💪💪 congrats on dropping that 3:06 James and good luck going after that 3:59..know you are going to do it

@rasamny 7 месяцев назад

This is great coach - thank you!

@rundreamachieve 7 месяцев назад

Glad you enjoyed it! 💪💪💪

@DublinDapper 4 месяца назад

Just broke sub 3 and now im here

@rundreamachieve 4 месяца назад

Oh heeeccccckk yeah! Nice work dropping that sub 3, DD! You are well on your way to breaking 2:50 now. Keep me posted on your progress

@chrisdodds7973 8 месяцев назад

Just bought your Sub 2:50 plan…can’t wait to implement more of this speed work. Last marathon I ran (my 2nd marathon attempt) was 2:55:30 at Philly in November. Feeling a bit anxious with a shorter 12 week plan but coming off of stacking two previous training blocks so hope that helps carry me

@rundreamachieve 8 месяцев назад

VERY well done having dropped that 2:55:30, a HIGHLY competitive time and know you can run sub 2:50. Let me know how Philly goes brother.

@CandtheBirds 8 месяцев назад

Great content as usual 👍

@rundreamachieve 8 месяцев назад

Glad you enjoyed it 😍😍💪💪🙏

@chriscallahan4195 8 месяцев назад

I'm targeting a race in October in C-bus, would you suggest doing a 5k training block before hitting 6 month build up? This is for the 1/2. I am coming off several years off but have managed to build up my base miles up to average of 40-45 miles a week over the last couple months. Mostly easy runs with one long run a week...been doing one Vo2 max a week....but was wondering if i should work on more speed focused like 5 k speed to gain more aerobic high end leading into the block and maintain my mileage?

@chriscallahan4195 8 месяцев назад

And good monring....Great Videos

@rundreamachieve 8 месяцев назад

Yes, working on your speed in a build up prior to starting for Columbus is a good idea. Also, it will keep you motivated. The faster you can get in these shorter races the better off you are going to be in the longer ones. Keep up the great work and let me know how Columbus goes.

@chriscallahan4195 8 месяцев назад

@@rundreamachieve thank you for your input. This should be interesting as i'm now only training on very hilly terrain as we moved away to the mountains of VA. It will be interesting to see what I can do once I hit pancake flat terrain again...

@rundreamachieve 8 месяцев назад

💪💪💪💪

@Jake-fd1oj 8 месяцев назад

Odd that you prescribe a pace for “easy” runs. Those paces vary from 7:40 to 8:45 for me. Depending on need for recovery

@rundreamachieve 8 месяцев назад

yep, sounds about right Jake...keep up the great work brother

@AndrewCho730 8 месяцев назад

Thanks, coach. Always great content. Not that I am in 2:50 shape.. but I am trying to get under 3 hrs. The question I have is about the long run. you always preach to alternate your long runs. Would it be better to run fast, varied-paced, long runs every week? I run between 50-70 miles a week and besides my long runs/workouts, all my runs are easy. Whenever I do an easy long run, I am afraid that I am not adding enough to my fitness. Thanks again!

@rundreamachieve 8 месяцев назад

I wouldn't...mainly because you do want to adapt and recover...trying to run fast every weekend on top of speed workouts/tempo runs/hills/fartlek is asking a lot..so be weary of training too hard, too often. Hope this helps. Looking forward to hearing about your upcoming new PRs

@geauxgaia 8 месяцев назад

will never be able to. awed at those that can and do

@rundreamachieve 8 месяцев назад

💪💪💪💪

@zaheer.malek5 8 месяцев назад

Hi there... How do I direct message you?

@rundreamachieve 8 месяцев назад

you can email at nathanpennington at protonmail dot com

@nickboncella 8 месяцев назад

Coach, Strung together some 20 mile weeks after recovering from runner’s knee. Currently 16 weeks out from Pittsburgh half marathon - goal sub 90 mins. Looking to start incorporating some speed work into my training - threshold, 4x800m repeats, marathon pace LR. What distance/time to you recommend to start threshold runs as? Thinking 10min warmup, 10min threshold and 10 min cooldown. Thanks!

@rundreamachieve 8 месяцев назад

Good luck in your upcoming half marathon in Pittsburgh. Start off aiming for 3 to 4 mile tempo runs work to extend them out to around 6 to 9 miles in length. Threshold effort for an athlete seeking to run 1:29:59 is around 6:44 mile pace. Hope this helps.

@nickboncella 8 месяцев назад

@@rundreamachieve thanks. That pace is right where I was planning to be at after reading Jack Daniel's. I'll keep you posted.

@rundreamachieve 8 месяцев назад

💪💪💪💪