How to Run a Sub 3 Marathon: 3 Skills to Develop

Подписаться 98 тыс.

Просмотров 110 тыс.

50% 1

Training Programs: bit.ly/2YgBLAv
More on Equivalent Performances: bit.ly/2kkTojV
Marathon Training: bit.ly/2m0oH3V
What does it take to run a sub 3 hour marathon? At 6:51 per mile, the average pace is daunting for many runners. But with a focused approach on the process of training, it might just be possible for you.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

Спорт

Опубликовано:

16 сен 2019

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 114

@fastrax1949 4 года назад

Halleluya! At last someone who basically is saying "it's 26.2 miles.....get used to it!" No short cuts.......get the miles in! No "I'll just get around on the day...I'll be fine! No talk of 12/16 week "build ups"...run long EVERY week! I would go further than "double digit" even. Plus 20 miles on a very regular basis. Why not up to 30? Go over race distance like we do for all other events. Speedwork? reps at 10k pace is always my advise once per week but means that you have to make sure long runs are not too fast. Good video. Liked it. But sadly no more marathns for me at 70. Happy with 26 all under 3. 2 wins. 2.25 5k and 10k enough for me now

@Fredrickhair 4 года назад

awesome!!!

@barbarus740 3 года назад

Aptly, your surname is almost an anagram of long ran! Respect to all older runners; I do a weekly 10k + run with my 75 year old dad

@vagome Год назад

Woww 🙌🏻

@jeraldmccarthy785 Год назад

What was your time and age of your last marathon if u don't mind me asking ,Awesome job .and go get um

@DarkPa1adin 4 года назад

TL;DR Get timing for 5k = 18:15 10k = 38:00 21km = 85:00 (1hr 25min)

@ingmarneple6072 3 года назад

I did a 37:26 10k I will try a sub 1:30 in the near future

@DarkPa1adin 3 года назад

@@ingmarneple6072 I'm just happy to get sub2 for HM.

@jordanrundell9962 4 года назад

Great Video. I am an aspiring sub 3 hour'er. I believe your tips are spot on. It definitely takes a lot of volume. So far I have progressed from a 2:11 half marathon, down to a 1:29. I believe I am closing in on finally being able to take a swing at a sub 3. After I drop my 13.1 time a few more minutes. Cheers!

@sublime9525 Год назад

Wow, that's a lot from 2:11 to 1:29. I just finished my first half marathon at 2:10 two months ago and am running my first full marathon in 8 months. How long did it take you to cut down such a humongous time?

@Ridicolosamente 4 года назад

Thanks for the motivation Jason!

@PoetWithPace 4 года назад

Some great tips, thank you!

@adcashmo 4 года назад

= marathon training isn't a project, it's a life choice.

@RunReviewer 5 месяцев назад

This was awesome! Thank you so much!

@emiliocano3911 4 года назад

Great and simple explanation, there's no shortcuts

@ErnieOne 4 года назад

Thank you, thank you and thank you!

@jcolumbiap Год назад

THANK YOU! I took a bit of a break for 10 years but I am building my base! The good part taking a break is I learned how bad the results can be taking that break!

@jirikadlec1058 Год назад

Last year I was running on average 20 miles per week and my marathon time was 3:07. I felt good at the halfway mark (time around 1:27) but hit a "marathon wall" at km 27 / mile 16 and had to stop and slow down to reach the finish. I also ended up with an ugly blister on my right toe. This year I have increased my weekly mileage to 25 - 30 miles, and hope to beat 3:05 and get under 3 hours if all goes well and if I am m really lucky :-) Regarding the mileage I think it also depends on what other activities you do, personally I have less running miles but I do cycling at least 100 miles/week on my commuting to and from work which can offset for some of the lack of sufficient running mileage :-)

@cktan6649 4 года назад

thanks!

@sonny5614 4 года назад

Awesome video, couldn’t agree more! I tired rushing the process and paid for it several time either with injury or poor performance. Four years after running a 3:50 I ran my first sub 3 this September, 2:58! Can I go sub 2:50, who knows but I’m sure not gonna rush it, just try to be more consistent with my mileage similar to the advise you provided, and enjoy the process. Thanks again for the informative video!

@JasonFitzgerald 4 года назад

Wow that's great improvement!!

@Randimal762 2 года назад

That's an impressive improvement! Can I ask how old you are and how many miles per week you were averaging on a typical week (not peaking during marathon plan)?

@sublime9525 Год назад

After 5 months of training, I ran a 02:10:00 half marathon. Someday, just someday, I'll be able to run a 01:25:00 half marathon to be able to attempt a sub-3 hour full marathon (:

@cosmesanchez17 11 месяцев назад

This guy is good, gets to the point quickly

@fireflymedic 4 года назад

Great video. How fast should the long runs be? Should they be based on HR, pace or RPE? This is something I always struggle with. I am getting older and worry about injuries and overtraining so would love to hear some thoughts on this.

@heiarhalldorsson6463 3 года назад

Thanks for the video. Regarding the timings for 5k, 10k 21 k - are those time barriers something you should already have in you when the marathon training (last 12-16 weeks) starts, or is it feasible to make a GO for sub 3 if you conquer those times, say in the last 6-8 weeks prior to the marathon?

@skesno309 3 года назад

Ran a 2:58:59 at 47 years old. Mainly used a Dr. Jack Daniels and Pfitiziner hybrid type schedule taking a little of both of their philosophies. Key takeaways. Ran more(duh), tempo work/speed work weekly. Strides 3 to 4 times a week after easy runs. Approximately every 3rd long run was a marathon paced long run which had a LT mile or 2 sprinkled into this long run. You have to get your speed up in shorter races. I could run sub 6 minute pace 5k pretty easily though never broke 18 minutes. PR......18:12 for 5k.......37:52 for 10k and 1:22:38 for the half marathon.

@BarefootOscar 3 дня назад

Your PRs line up very well with this video's recommendations 😮

@benjaminfarias6451 4 года назад

This video boosted my confidence! Looks like I'm doing all the right things and I'm in a good position to BQ in my October Marathon!

@JasonFitzgerald 4 года назад

Awesome to hear Ben. Keep up the momentum and good luck this fall!!

@breaintrain9 Год назад

And? how did it go? What races have you done since?

@benjaminfarias6451 Год назад

@Ali Hafidi I Did Hit that Sub 3! In Fact I've Ran 7 Total Sub 3 Hour Marathons ... Baystate, Manchester City, Green River, Boston, Wineglass, Boston (again) ... and lastly the Martha's Vineyard Marathon. My PR is a 2:44! ... I am Aiming to Break 2:40 this Fall @ the Philadelphia Marathon!

@breaintrain9 Год назад

@@benjaminfarias6451 Nice! Great job man. I only ran 2 marathons last year since I started running in early 2022. I ran 3:55 in my first one in Amsterdam and 3:30 in my second one in Paris. Will run in Oktober again in Amsterdam, going for 3:10 but the eventual goal is definitly a sub 3. Good job and keep going!

@benjaminfarias6451 Год назад

@Ali Hafidi Thank you! ... Good Luck On Smashing All Of Your Goals!

@TheTonyMartinExperience 4 года назад

I ran my first marathon in 2016, it fell apart after the 19th mile. I haven't really run since then, although I do exercise 3 times a week. I'm slightly over weight and my mind tells me I can only run 3.5 miles now in 30 mins. My plan: to run a marathon when I'm 50 (I'm 47 now) in 210mins, quicker if I can.

@aeriegrove Год назад

if only you could do this video for 3.20! Love the breakdown and comparisons with other distances

@ziadirida 3 года назад

Key take away - get comfortable with 45-50 miles a week outside of marathon training. Peak marathon training mileage at much higher mileage (my estimate is 70-85 miles).

@livegreatalways 3 года назад

Coach, does that mean I should train myself to be 18min 5K runner or 38min 10K runner first? Before tackling the marathon distance.

@samanike 4 года назад

Use metric system too!

@TheDaydjahy 4 года назад

Thank you for this motivational video. I feel like I'm ready for it in 12 weeks from now :)

@gavinmaboeta6401 4 года назад

Great, sound advice... then for a sub 2h30min get some alpha fly's✊😎🥇

@ChadHiggins 4 года назад

Great info in this video! Thank you! I have yet to run a marathon, but I'm looking to run one in the coming months. My current PRs are: 5K, 20 min and change. 10K, 42 min and change. and Half Marathon about 95 min. My first goal is to run the Half in under 90 min. Just a week ago, I ran 10 miles at a 6:55 min/mile pace. I'm also at the point where I am doing at least 40, if not 50 miles a week regularly with my long run being 15-18 miles (usually ran between 7:30-7:45 min/mile). I'd love to run a sub 3 hr Marathon and I'm sure that will be a goal of mine soon ;-)

@freeman727727 3 года назад

I’m in the same boat and have very similar times. Got 5 more weeks till my first big dance.

@ChadHiggins 3 года назад

@@freeman727727 I've created my own running channel since I posted this comment. Check it out (See Chad Run). That said, I still haven't run an actual 'marathon', but I've run some ultras and have defiantly gotten faster too! Good luck on your first marathon!

@ChadHiggins 3 года назад

@@freeman727727 ru-vid.com

@user-el5pw2kw6x Год назад

Can a long run be done in segments,taking breaks to replenish?And how long can the longest break be and still be productive?

@joyridaz 4 года назад

Jason great video, you’d be my hero if u could let us know similar stats for a 3:30goal time?

@JasonFitzgerald 4 года назад

You got it! I'd shoot for 21:30, 44:30, and/or 1:39:00.

@joshuaecht 3 года назад

@@JasonFitzgerald I ran 3:24 and this is correct--my 5k was 21:51, 45-ish (?) and 1:39:02 was my half time (all in hot conditions though). I'm shooting for sub-3 after doing 3:24 on a meager 37 mpw in 2019. :)

@bobbob9364 3 года назад

Endurance can I use cycling /7 yr time scale

@HWLee-vu4hv 4 года назад

Like: “past performances is a predictor for future performances”

@randompanda4649 9 месяцев назад

5 months ago I ran my first marathon with very little training time 5 hours last week just ran my second one time 3 hours 50 min next goal sub 3

@IsMiseAnthony 4 года назад

Going for a sub 3 marathon at Amsterdam. My best is 3 08 and i'm at 50-60 miles a week.

@JasonFitzgerald 4 года назад

Nice, good luck!

@maxanderson2925 4 года назад

IsMiseAnthony let us know if you get it!

@17arreguin 4 года назад

That’s good mileage for sub 3 hr! I’m going for sub 3 at Chicago marathon!

@seans7513 4 года назад

2 years ago I ran a 3:08 peaking at 65 miles a week. This year I ran a 2:58 peaking at 90 miles.

@PoetWithPace 4 года назад

good luck!

@philipmemm 4 года назад

i ran the miami marathon at 3:56 this year, 1 month later i ran the dade half marathon at 100% effort and finished with a timee of 1:35 which shocked me. 7:15 pace for the half but 9 min pace for the full?? currently i can run comfortably forever at 8:00 - 8:30 Pace, but holding my pace 1 min per mile faster is very hard.. the other day i ran the mile at the track as fast as i could, and couldnt get near a 6min mile so i guess my point is that im slow, but my endurance is great!!! lol any recommendations?

@freeman727727 3 года назад

Add at least one weekly interval workout to get your speed up. Also periodic shorter races or time trials (5-10k). I improved from 7:26/mile over 13.1mi to 6:57/mile over 12.4mi over a 4 month span simply by running 40-60mi/week with mixture of easy runs, interval sessions, easy+strides and long runs. I believe there are no shortcuts and it’s all about priorities. If you want it bad enough…

@Loppy2345 4 года назад

Planning to get sub 17 for 5k first, then sub 3 marathon should be easy!

@jamesgoodwin7742 3 года назад

When I was 28 I ran a half marathon in 1:15 with only 30miles per week for 5 months and no speed work. But I didn’t run for 12 years and now finding it difficult to run a mile faster than 6:00 with 3 months of 25 miles per week. Any chance I could still run a sub 3 marathon?

@CC-zq3ge 2 года назад

You do, but like this video says, you have to put in the mileage. When I was 35, I could bust out sub 20 5k's on 15 miles a week, but my 48 year old self couldn't hope to possibly do that with these slower legs. The extra miles help you run your, now lower, top end speed for much longer time.

@davidniland7908 3 года назад

Hi Jason, Can you put the paces in min/Km also. You could put them on the screen during editing. It is hard to appreciste that you have fans all over the world and everyone except the USA operates in Km.

@Eric-lx8hp 4 года назад

Can you run a sub 3 hr marathon goes down to... can Kipchoge run a sub 2 hr marathon

@brendenseipke 3 года назад

800m 2:04 1 Mile: 4:38 2 mile: 10:50 easy 5k: 16:39 Could I run a sub 3 hour marathon with an 8 month training period?

@byScreeaM 3 года назад

In 8 months starting where you are starting its not going to be very hard for you if you get the milage in

@brendenseipke 3 года назад

@@byScreeaM Alright. That was just my peek times, I'm way out of shape.

@Ace_Angelo 2 года назад

I will get sub 3, I believe it!!!!

@Aritul 2 года назад

Good luck!

@buddyrye9190 4 года назад

I was really hoping to hear about nutrition during the race.

@JasonFitzgerald 4 года назад

But that's not what this video is about. We cover that in Finish Strong at strengthrunning.com/finish-strong/

@joshuaecht 3 года назад

@@JasonFitzgerald I love the logo. It reminds me of the Buffalo Bills! It's also a solid video with very useful tips. I know I need to get speed down. I have endurance but at 37 I don't have the speed I had at 17 or even 27.

@jackwright3098 2 года назад

Just ran Boston (non-qualifier) at 3:34 and want to go sub 3. Give it to me straight...How long will it take if i'm running 50 miles a week? Just ballpark.

@StrengthRunning 2 года назад

Hard to say. Why not 51 miles per week? Or, call me crazy, 52? How good was your pacing at Boston this year? Will you run an easier course in better weather conditions? How long do you have to train? We have many options at strengthrunning.com/coaching/ to help you reach your goals!

@osmirod1 4 года назад

This is great, but how many workouts a week? What should the mileage be for a given run?

@oleksandrmolodetskyi1717 4 года назад

The video is not about training plan for a marathon, but about 3 important skills to run sub 3 marathon: high weekly mileage (from 40+ to 60+ miles per week), consistent long-distance running (15+ miles), good experience in other races running

@osmirod1 4 года назад

Oleksandr Molodetskyi yeah, I got over excited haha thank you. It was a great video. Great explanation honestly.

@JasonFitzgerald 4 года назад

@@oleksandrmolodetskyi1717 You're doing my work for me :)

@MrKarmar12 Год назад

What is a mile?

@Eragonking53 3 года назад

Can someone who did 3 hrs throw down their 5k,10k, and 1/2 stats before 3hr marathon training started, so I can see my probability of making it

@debian9226 4 года назад

so...mileage is the key ?!

@cookingsection568 Год назад

I gotta be able to run 6:51 mile first

@xelionizer 2 года назад

Why do all "coaches" start out by telling you what pace you have to run at, to do a sub-x marathon? Isn't that obvious at this point and utterly redundant information?

@liamwalsh2467 Год назад

So my pb for 5k is 22.42 and 10k is 44.28 So what time do you think I could achieve with maximum training and effort next April in London Thanks

@scousertommy8220 Год назад

I suppose you ran on Sunday. So, I’m guessing that you finished 3:45:00 to 3:50:00

@liamwalsh2467 Год назад

@@scousertommy8220 Hello I did 3.43. If I didn't stop to change my soaking socks at Tower Bridge and a couple of other hiccups reckon I could have done 3.37. Still I've entered the Richmond parks marathon in September which is the flattest marathon in UK. To have another crack at good for age time 3.20 before the window closes. Wish me luck

@nillsvdb 2 года назад

Running 60 miles/week consistently following a structured training plan should get you to a much faster time than sub 3h imo.

@CanalSDR 2 года назад

Look at your basis, if you don't run a 5k in 20 min... forget the sub 3

@jrowan99 4 года назад

With someone new to the marathon how many years of consistent training would it take to go from a 3:45 to a 3hr?

@sonny5614 4 года назад

jrowan99 2015 3:50 2016 3:07 BQ 2017 3:09 Boston Marathon 2018 injured 2019 July, Ironman Lake Placid 2019 Sept., 2:58:18!! Training for Boston I was shooting for sub 3, badly executed my race plan and paid for it. 2018 injured training for an Ironman 🤷🏽‍♂️, 2019 sub 3 was 6 weeks post Ironman so def. a huge training effect going into it but with a proper training plan and training long term you can go sub 3! If you would like any advise I would be happy to help.

@JasonFitzgerald 4 года назад

No idea. It has nothing to do with years of training and has everything to do with your talent and training. Someone could do that in 6 months. A different person might need 6 years.

@jrowan99 4 года назад

@@sonny5614 thank you very much for the information and the hope. Someday I would like to run a major.

@jrowan99 4 года назад

@@JasonFitzgerald thanks I have listened to enough of your podcast that I figured the answer was it depends. I was just hoping maybe hard work could beat talent.

@JasonFitzgerald 4 года назад

@@jrowan99 Hard work can certainly beat talent... especially when talent fails to work hard. Just keep busting your butt and work on improvement on all fronts!

@craigbee 4 года назад

“But, like, can’t you just tell me how to do it easily, and without much training so I can still stay up late and drink booze?” - Eliud Kipchoge. 2011

@MegaMie77 Год назад

Anyone else…As soon as you start this video, she pops on the ad saying, has someone told you that you have to do 50 or 60 miles a week. I have good news and bad news. Good news, they are 100% wrong, bad news, they are 1000% wrong!…😂

@bsrikanchana 4 года назад

Is running this much going to cause lasting harm to your body?

@TBasianeyes 4 года назад

No but you can't just get up from the couch today and start pumping out 50 mile weeks. Building up to that level from zero without sacrificing health can take a year or even more time. Of course it depends on your running experience, form and general fitness. Also keep in mind that long runs aren't primarily about going fast, what is more important than distance is the time you put into it. Shoot for 2h30-3h for long runs instead of distance.

@JasonFitzgerald 4 года назад

Training poorly can be dangerous (increasing your mileage too quickly, running too hard, not doing any strength training, etc.). But that's true for ANY sport: when done improperly or without a good plan, injuries will be common.

@NASCAR_NEAL 4 года назад

How to run sub 3:00? Just run? Not that hard to keep a 6:51 pace for 26 miles ez day. Might be 2nd to breathing. Definitely amongst one of the easiest feats a human can encounter during their lifetime for sure.

@NASCAR_NEAL 4 года назад

Jogged a 16:18 5k yesterday for reference

@samuelbostian423 4 года назад

NASCAR NEAL how are you so cool 😨😱

@belliiahmed 4 года назад

Dislike.. Why ? You can't talk in Miles rather than kilometres when you're doing a worldwide video.

@StrengthRunning 4 года назад

You seem to be a fun person that I'd like to spend time with.

@belliiahmed 4 года назад

@@StrengthRunning Yep, so i can teach you how to use Kilometres rather than Miles in next videos that i will not watch

@mikedickerson3944 4 года назад

You want to run sub-3 marathon but are too lazy to convert Imperial to Metric? And are all rude about it?

@belliiahmed 4 года назад

@@mikedickerson3944 why i need to convert.. the world is working with Metric system, HE needs to work with it. Bcs not only Americans are watching the video

@shane329 4 года назад

@@belliiahmed I'm not American and I understand.what he is saying....

@kasperbirk6816 2 года назад

Why are all sub 3 runners skinny midgets weighting 40 kg? You guys talk about dedication and hard work while most non smoking men could do the exact same thing. Marathons are only impressive for people with 90kg plus. The rest are helped by the wind