The Sub Three Hour Marathon Formula

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Episode 100: The Sub Three Hour Marathon Formula with Jeff Cunningham.
In this episode, Nick Bare sits down with Jeff, his previous running coach who helped him achieve a sub-three marathon in Jan 2021, and who Nick will be working with again to train for a sub 2:50 hour marathon in May 2022. Jeff is a passionate coach who works full-time as an attorney on top of his coaching. Jeff has helped many runners reach elite levels and uses a formula to help them achieve a sub-three-hour marathon.
Click the link in our bio to watch or listen to the full episode of Nick and Jeff talking volume, speed work, adaptations, recovery, nutrition, and time needed to achieve a sub-three-hour marathon.
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Follow Nick Bare at @nickbarefitness and Jeff Cunningham at @jdcunningham97 on Instagram!
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Опубликовано:

28 сен 2024

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Комментарии : 89

@benjamin.kelley 2 года назад

Jeff sounds like a pastor. Such good advice, I can hear his passion for helping others every time he talks.

@Valid.4l Год назад

I literally struggled with running for 2 years and now I’m trying to finally reach my goal of 14 min 2 mile I appreciate everything

@copperdan7667 2 года назад

This is single handedly the best running podcast I have ever listened to. I have always done my long runs at a slow pace. I am now less than 9 weeks to Grandma's marathon, and I have three 20 mile runs in the weeks ahead. I think I am going to work in some marathon pace splits into those. Especially in the later miles. I ran 13.1 last Sunday at well under my 9 minute mile marathon pace. Thanks for the interview Nick

@robbiemedeiros244 2 года назад

Man, I needed to hear this. That being good consistently and not great occasionally part struck me in my core. Thank you! ✌

@davejanetzki 5 месяцев назад

Just ran my first sub 3 marathon (2:57) at age 50. I credit this particular podcast episode from 2 years ago as being the most influencial in my journey. Thanks Nick & Jeff.

@paulrisdall 4 месяца назад

Wow, that’s amazing. I’m 41. My best marathon is 3:28. Hoping to break that 3 hour mark in the next couple years.

@migledautartaite1670 2 года назад

This podcast is great, thank you!!! After listening I am very inspired to 'kick ass' in my first marathon this coming spring :) I wish we could have access to Jeff's training plan!

@TripDadLife 2 года назад

The sub 3 hour formula: 60-80 miles per week Speedwork A long run 1000 mg of test per week.

@Krystalwittekind 2 года назад

You sound silly.

@user-om4qe5tz3c 2 года назад

If it takes you a gram/week to look like him your doing something wrong, or your getting ripped off

@TripDadLife 2 года назад

@@user-om4qe5tz3c I wouldn't know since I don't use.

@user-om4qe5tz3c 2 года назад

I have used and know lots that do… my suspicions are that he doesn’t use… he’s lost like 20 lbs of muscle over the last 2 years… even with his crazy cardio ( by bodybuilding standards) he would have held on to that muscle using gear

@TripDadLife 2 года назад

@@user-om4qe5tz3c I was only using test as a generic way of referring to PEDs. He might be taking other PEDs that help aid in recovery or performance of endurance in general.

@demolishedthoughts 2 года назад

"the ultimate embarrassment is not doing what it takes to fix it so that you can get where you wanna go" 1:18:30 - I think this is some great piece of advice in order to live a fulfilling life in general: believe, show up and do it

@mickrideout 2 года назад

shoot, listen to this on my run this afternoon! let's get that PR for me!!!

@NOHITJEROME Год назад

I've seen some interesting things related to the speedwork training where some people measure lactate after each set, new technology seems very promising for improving workouts. Would love a followup to see how Jeff's training methods have changed in the last 2 years and what he has learned from coaching the last few years.

@BrianRensing Год назад

Awesome interview… and worth listening to again.

@bretstevens262 2 года назад

Great content! I wanted to go for a run after it, so I did!

@Goldtoothbandit 2 года назад

Awesome podcast, great motivation!

@awesomeguy663 2 года назад

Great interview with Matthew McConaughey...

@jameslopez958 10 месяцев назад

I was trained on Power Lifting and Bodybuilding by Pro Competitors In The Sports. I would go to the Gym and Give Advice For Free if New Lifters would ask? I enjoyed seeing them Lift Correctly and Stay Focused 💪❤️🙏✌️

@brettwilkerson1830 8 месяцев назад

Can someone just post the spake notes

@theskittlesplayz7557 5 месяцев назад

So my question is this. Should I just continue to do the same workouts over the entire training block, or are you switching up workouts each week. I’m aware you should only increase at about 10% of mileage a week but how do I taper at the end? When do I taper? What lactate threshold work should I be doing and how do I alternate them?

@theskittlesplayz7557 5 месяцев назад

@Nick Bare what are some examples of speed work days/lacatate threshold days?

@hillcountryexplorer267 2 года назад

Looks like a college ring or championship ring on his right hand. Curious if anyone knows what's that is for?

@toddcopeland9268 2 года назад

Southwest Conference Cross Country championship while running for Baylor University.

@conscientiousdefector 2 года назад

Didn’t get much of a formula. 🤷🏻‍♂️

@albertoguzman6230 2 года назад

I want this man to coach me

@MegaJ-uh4rg 6 месяцев назад

Love nick but why did he let Jeff call him an army ranger 😭

@pekimilan4699 2 года назад

2nd time watch :0

@redsoxfox 10 месяцев назад

Unless you’re a sub 2 who gives a shot

@isaac-shapiro 7 месяцев назад

Jeff says a whole lot of fluff

@kylekermgard 10 месяцев назад

Anyone else listen to this like 10 times while out on runs? Good podcast

@ryanpatterson2830 8 месяцев назад

All the fuckin time man. I wish Jeff would do a weekly podcast I stg

@JetreFenrir 4 месяца назад

100% brother

@martinvillapudua 2 месяца назад

Listening to it for the first time on my run.. I’ll come back and like your comment after I go through it 9 more times. 😅

@VodkaTown Год назад

Ran my first marathon a year ago in 3:15. Was on sub 3 pace but bonked hard. I think I knew of you and had seen your videos but not the podcast. I found this video like 4-5 months ago and have been using it to help my training philosophy and see if it could help me go sub 3. I’ve probably re listened to it 10 times plus over that time span to now. Just ran 2:55 on 3/18/23 and a large part of that was from the concepts I learned on this podcast. I was literally playing moments from this in my head during the race and it helped me get through it without a doubt. Thank you both very much.

@mtw777 2 года назад

“You can’t run 20 miles at a 7:30 pace if you don’t know what 6:30 pace feels like.” - Jeff time mark 36:30

@theodoregolob4191 Год назад

6:45 pace

@gibson5056 2 года назад

THAT WAS AN EPIC PODCAST ,, DAMN IM PUMPED!! I SIGNED UP FOR A 50K AND IM FOCUSED AND READY TO PUT IN WORK!!

@robbiemedeiros244 2 года назад

Hell yeah!

@runfargetlost991 2 года назад

Good choice!

@johntrigazis3244 2 года назад

marathon for me was 4:33. on 12/12 ran a 3:48. now in training for a 3:30

@joshpoll 2 года назад

45 years old, Training for my 1st marathon Jan 29th. This is awesome info, I don’t want to be out there 4+ hours so I’m training to avg 8:00/mile

@AshleeStJohn-vd2hw 2 года назад

So much valuable content here! Cannot wait for Nick and the team to begin posting the marathon content so that we can all PR together 💪

@tdeb79 2 года назад

43 year old male here, ran three marathons, last one 3.13 in 2016. Although older age and family responsibilities start to hinder me in performing optimally, i feel that there is still some room for improvement by preparing better. Next marathon in October, gearing myself up to break that 3 hour barrier. This podcast surely helps. Very motivational!!

@alaskahudson Год назад

@tdeb79, did you break 3 hours?

@tdeb79 Год назад

@@alaskahudson Unfortunately i didn't - i ended up running 3.06. Mixed feelings about that, because i knew from my 1.23 on a half marathon four weeks prior to the race that i could break it. However, my fears about having small children who go to kindergarten and running an autumn marathon became reality: five days before the race i caught a terrible cold. It was so bad that i wasn't sure whether i would even put on my running shoes on the day of the marathon or not. I was glad I did - my legs and longues felt better than expected. Until km30 i was as good as on course for 3.00, but after that point i could feel that I wasn't in my best shape and paid for it. So all in all, it was as good as it could get. Right now, i am still recovering from a bad knee injury because of a bike accident. Who knows, maybe i will try again in a year or so.

@GTE_Channel 4 месяца назад

Some things are out of your control. Try again, youll succeed!

@tdeb79 4 месяца назад

@@GTE_Channel Thanks man!

@gsabella4 2 года назад

Listening for the 2nd time around. Great podcast, great messages throughout. I'm training for my first Marathon and looking at a 50k shortly after. The message of training to be consistently good, really hits home.

@darightcoast1912 2 года назад

Seriously turning into the best endurance podcast around!!! Thank you for providing amazing knowledge.

@blackhatultra 2 года назад

Hi! Audio is excellent. I wonder what is your workflow? I have the same mics but maybe you are using some interesting plugins or technique to make this sound so crispy :) Thanks!

@1dsammie Месяц назад

1:18:54 this 1 acknowledgment makes me have the utmost respect for u.. because there are many a holes, confidently passing off lies for facts, just so they save themselves the "minor embarrasment" of not knowing something... again.. mad respect for u 1. Acknowledging 2. Growing and moving on I believe ur words... ty for the content😊😊

@Efrainrubiolopez 11 месяцев назад

Definetly not giving away the secret sauce but great advice 🙏🏻💫

@BassSniper209 Месяц назад

I knew this guy was sf but this got me traing for my 1st n I will do it sub 4

@liznelson6517 Год назад

This is so great to learn from, I’m no where near sub 3 but taking and implementing the principles will hopefully get me to sub 4

@kevinjansa7775 2 года назад

I’m in. Keep moving

@AlpinePreparedness 9 месяцев назад

👍🏽

@davehouston2 2 года назад

This man has me fired up. 3:08 marathoner and ready to take the next step!

@terricaruana5430 2 года назад

Thoroughly enjoyed this podcast. Thnx

@northtacomaninja 2 года назад

Nick tell us about some of your injuries

@sober-diary 3 месяца назад

Brilliant podcast, aiming to PR at sub 3 and will be coming back to this one repeatedly during the process.

@Jellybane411 6 месяцев назад

Dam I thought I was doing good at a 13 minute 10k pace and I need to cut it in half 😢 Welp back to the drawing board with these tips!!! I plan to do a marathon then triathlon!

@HooperVibes_12 2 года назад

Definitely appreciated all of this knowledge. Running my first marathon 5-1-2022 in Pittsburgh

@ryanmiskin8925 9 месяцев назад

Man, I'm over here looking for my next HM to sign up for, and Jeff has me fired the hell up, I want him as a coach, but I'm in Dallas :/

@kevinhanover5001 Год назад

can’t agree more with being a coach that actually has the passion to coach, that has fulfillment in the results of their athletes & studies to be the best. too many pro athletes that think they will be a great coach & base their coaching on their own experience which does not work. or top AG’ers dabbling in coaching with a couple athletes but base the program on their experience and what they do. that shit doesn’t work for the masses, I see so much overtraining & injury, then they come to me for a custom program 😆

@kylekermgard 10 месяцев назад

I'm usually signed up for my spring marathon before I even finish my fall one. Looking forward to the next one usually keeps the post race blues minimal for me 😊

@RedPanda915 2 года назад

I'm a little confused. When they talked about it being 62 degrees were they suggesting that it was too warm? Because that is a cold middle of winter night temperatures where I live in aus

@jameslopez958 10 месяцев назад

Faith In Ourselves 💯👍✌️❤️ Tucson Arizona Desert 🏜️🙏

@MoriahBoyle-b6v Год назад

Awesome podcast, great motivation!. I could listen to Jeff all day! He needs a podcast!.

@roandbroshow 10 месяцев назад

Love your honesty Carl. Looking forward to following your progress as its very inspirational!

@danpolta8759 Год назад

Skip to 28:00 to get past the inane fart sniffing and get to the first actual piece of advice.

@eduardojuarezsanchez8091 2 года назад

Nick I'm so happy you brought Jeff on. I'm setting myself up to run a sub 4 next year and this has given me all the confidence to know I can and will get it done.

@rileysimonz9014 Год назад

Podcast was very insightful and will help a lot! Thanks

@jacksonperez2382 2 года назад

Great podcast Nick. I really enjoyed it.

@charliipresley 4 месяца назад

I run 300ish miles a month but how the F do people run even a single mile sub-6:00???

@richardmiddleton7770 3 месяца назад

Speed work. Do 6 minute pace for 2 minutes, walk or slow jog for 1 minute and repeat. Gradually increase the time spent at 6 min pace but keep the rest period at 1 minute.

@Teeve01 2 года назад

Loved everything about this. Thank you

@josepablogonzalez9047 2 года назад

Best podcast in the game ✊🏼💎thanks Bare

@jerredcurtin Год назад

If I can go from not being able to run a mile in January and then get to august and can run 8 miles in under an hour can I get under 3 hours for a marathon?

@kevinhanover5001 Год назад

if that’s a long term goal then go for it! go through the process!