Love this. I ran a 2:42:47 in 2019 and signed up for the Chicago Marathon in 2022. I think it's a longshot to go sub-2:30, but think it's possible if everything goes perfectly leading up to next October. I am pretty sure that I will be signing up for the program.
thats is true what u say and talk about👍🏻 I did 2.16 20 year ago , but I never was a fulltime runner , I had fulltime office work , but I had a plan how to make it to work and get a good balance in daily life .. its took me 5 marathon to go under 2.20 .. I did 2.19 in the 6 , but I change littlebit more in the program .. like those longruns up to 40 km with marathon speed .. its took me from 2.19 to 2.17 and than 2.16 ... I try some more race to go for sub 2.15 .. but I never make it .. the last try I took 3 month of the work went to Kenya for training but when the race day was I feel so overtrain .. so I finish my last race 2.31 .. after that I feel I was done with marathons. I run 140km-165km training weeks , but if I had gone up to 180km-200km I would never have been able to train as I did, with hard workouts such as hard longruns! My key workouts was longrun up to 40km with the last 15km in my marathon pace and 5×5km in marathon speed .. its to make my body comfortable in that pace .. and than on track I did 200m and 400m to get the over speed workout .. those was my key workout..
Respect to you for having dropped that 2:16. Massive running right there and without a doubt, I am sure, heavy work had to have been put in. I always try to convey this to runners, the faster you are aiming to run the more that is going to be required out of you. To run sub 2:20. MASSIVE work is involved. Thanks for sharing
The one thing about running that I get a little annoyed with is the convenient absence of mentioning the "supplementation" necessary by majority of individuals to run at this pace for this long. It's a taboo subject, but coming from the weightlifting/powerlifting/bodybuilding world...we are just much more transparent about what it takes. We also don't view it as a negation of the hard work and smart training--however, in the endurance world...it's almost like discussing PEDs becomes a negation of the hard work. Very few people in the world will ever complete a marathon, regardless of time. An extremely small % of not just the total populous, but the running populous will ever even dream of a 2:20 marathon time. Most people will need PEDs to run a marathon under 2:30...so, why not talk about it? Is everyone that worried about their sponsorship status? Just be real about it. Anyone reading this who's a runner and would like to get an idea of an equivalent feat in something like weightlifting. Take a look at the Chinese weightlifting team and see what their PBs are for the clean and jerk and the snatch as compared to their bodyweight. Now take a look at all those that didn't even place on the podium..perhaps that's closer to 2:20. Now, take a look at how many of them were popped for PED usage. I'll save you the trouble...much more than 1 of them were flagged for PEDs. Are you going to convince me that running is somehow in a special sphere of the law of physiology? And the equivalent performances in running don't require drugs...yet, every other sports equivalent accomplishments seem to for MOST people trying to attain it. Why not make a video discussing the "supplementation" likely required to achieve that goal?
Very legitimate comment here. The only supplementation I deem mandatory is grit and patience. I ran 2:19:35 for the marathon at the age of 31, 14 years ago. What few saw was the running I did from 1992 to 2007 in order to run that time. I literally lived like a monk running between 100-140 mile weeks for several years, non-stop. I tried for a decade after running that time to better it and the closest I got was 2:26:42. Sadly, folks ARE using PEDs but their life revolves around running and nothing else. They are risking their health and legitimacy with drug use. I see marathoners running under 2:20 just about every other month at the world-class level. I did it once in my career after IMMENSE sacrifice of time and energy with PLENTY of failures prior to that. Appreciate your blunt and honest comment. Yes, few people will run 2:20. It is a time that requires non-stop training, some talent and worth ethic that few would dream of, respectfully. My goal here is simply to help my viewers to do the very best that they possibly can do with the ability they have. Appreciate your comment FM
@@rundreamachieve Thanks a lot for your response. I do really hope it wasn't taken as me being a jerk at all. I really appreciate your videos quite a lot. The number of years of sacrifice required to even see if someone has the talent to get to that level of a time..most people will just never know if they can or can't...because the sheer time it takes will weed most out. I think if it's only for PBs and not to "compete" at a truly high level...if someone wants to use PEDs to see if they have that genetic capability without needing a near decade to see...it's up to them. I don't share the same sentiment about PEDs that many seem to...I just think they should all be legal and open. They aren't going away. Anti-doping only punishes athletes with less monetary backing and/or monetary incentive. Anyway, if we go back all the way to the first examples of doping we can see that in 1904 Summer games, marathon running was a prime example. Although the drug technology and understanding has grown light-years, the intent was the same--to get an edge from exogenous substances. I'm sorry to say, and maybe I am naive or jaded...it would be pretty difficult to convince me that someone like Kipchoge is natural. If we look to the sport of cycling, cyclists at the relative level of Kipchoge in their respective sport have been caught repeatedly using drugs...so, why would I think Kipchoge is breaking 2hr marathons natural?
@@fluorophoremusic3679 No worries my friend and appreciate your support. It is hard for me too to think that Kipchoge is 100% natural. The man certainly is talented but how fast could he, Hicham ElG, Haile G or Kenny Bekele run without some form of use? Several minutes slower. Shoe tech certainly has improved since 2007 when I hit 2:19. I had 3K/5K Adidas Adizero shoes on when I did that with hardly any cushioning and zero carbon plates like the shoes these athletes wear nowadays. I definitely hear you, sub 2 hours is absolutely insane pace..4:34 per mile for 26.2 miles clean? GTFOOH 😄
I've broken 3 hours twice this year and it's getting easy. Last saturday almost did a sub3 during a six-hour race (total 79,6km, 78,2 nett result). This week I have started a 16-week training plan for the marathon and will try to improve "as much as possible". Certainly not sub2:30. Thanks for the tips. Running some high intensity blocks at the end or middle of an easy run sounds like a good plan. I try to do this already at the end of a long run at 16, 18 or 20k, 1k faster just above marathon pace.
First, congrats on break 3 hours twice. A huge accomplishment in and of itself and the fact you did it during a 6-hour race is awesome. Thanks for the comment and continued success to you Karel.
Great video, very informative, I ran 2.44 on my last marathon, then trained really intensely to try and shoot for sub 2.28 at Edingburgh but ended up getting really bad soleus pain, so had to pull out, my training this last year was a bit of a downer after that disappointment, but I am slowly building my mileage now, doing yoga because I wasn't stretching anywhere near enough, before the injury I was doing 6X1 mile repeats at 5.00 - 5.13 per mile pace on Tuesday, then Thursday I would always do 10 miles but 6 of those at 6-minute mile pace, then every Sunday I was doing 10 miles @ 7.00 per mile pace, then dropping into 6-8 miles at sub 5.40 - 5.35 pace. I'm going to try your advice this time around and run some real slow recovery days, also alternate those long Sunday speed sessions to just an easy long run with no speed. I'm desperate to eventually break sub 2.20 in the marathon, I know it's going to take a long time but I've even got the goal marathon time tattoed on my foot haha! thanks for the great content man :)
Thanks for stopping in Dane and GREAT job with that 2.44. That is a very, very fast time. Your workouts are indicating you can run much faster. Be patient and let it come to you. You'll be there in due time. Keep up the great work!
I'm also 43 and last year in my second marathon participation I ran 2 hours 56 and 22 seconds. When I'm 50, I'll run the marathon in under 2 hours 30 like my action hero Ken Rideout did when he was 53! Your channel gives me mental support! 🫡👑💯
Great video. I've been running seriously for about 6 months and training for a sub 17 5k. Going to max out my potential at this distance for a year or two first before moving to half m and m as i think it will let me get faster times in the end. Having said that i can't wait to train for marathons.
once again, coach Nathan, thank you for sharing such a monster amount of good info and motivation on your videos! I am fully committed to run sub 3 marathon (Tokyo marathon 2020, march 1st). on the January 19th, is a half marathon here in my city (Vienna). I would like to participate to check my level (it is 6 weeks out Tokyo marathon). there I have some doubts: should I go all-in or just hold my goal marathon pace and see how it feels, and wonder if I would be fit enough to hold it twice back to back in another 6 weeks? should I taper for this Half? As you talk about the marathon taper in this video, (Around 15:00" of the video), the marathon taper you recommend for 10 days. if I am running around 120km a week. how much is a meaningful taper and how intense should it be? (I mean how much of these lats 10 days should be spend at race pace and or faster than race pace??? sorry for so many questions, but man... you seam to be the "only one" that talks the real sense about marathon preps in the whole youtube... cheers to your work & projects and an amazing & successful 2020, greetings from Vienna.
Thanks Lincon. Sorry I am just now seeing your comment. I don't always get notifications on comments so I miss some of them. Let me know how your races went. I wouldn't do but about 2-4 more workouts at, near or below race pace during the 10-day taper and drastically cut your mileage 50% at the 10-day point. Keep up the great work brother.
My Marathon Experience: 2018 - 3:24 2019 - 2:54 2020 goal - sub 2:50 Lifetime goal - sub 2:45 I respect those that go sub 2:30 but I'll never have the speed to hit that kind of pace, also in order for me to hit that kind of time I would have to drop a great deal of muscle mass ... I'm a bodybuilder/runner @ 185 pounds ... I do think that with my current frame/talent level I can one day go sub 2:45!
Hi Nathan good stuff thanks. I am 49 and just ran 3:13 in Indy after taking a 17-year break from the marathon. Running 40 to 45 miles per week. I told my buddy I want to step it up and try to improve by 5 min per year for the next 6 years and then break 2:40 when I am 55. Am I out of my mind? I would consider myself a good runner but my background is in cycling. Thank you for your thoughts
Keep up the superior work. 3:13 after 17 years is VERY tough. Well done! There are 20+ year olds trying to run the time you ran at 49. Keep me updated and keep up the outstanding training and racing. Yes, you definitely have the capability of breaking 2:40 by age 55.
Hello my very best is 2h:49 in Porto marathon in Portugal, a very hilly course! Next November 7th i'm going to try to do my goal time, that is 2h:45 but it's very dificult, becouse of the pace and the course is not the best to do it! My pace must be 3'45"/3'50"...i do a lot of tempo runs and threshold 6x 1mile and 8x 1k... I jog very slow on easy days, but i don't do the long runs 28k/30k or even more! I think i lack the milege, kms! First sub 2h:45, and next time will tell 😉👍👍
Let me know how it goes Sergio and congrats having already run that outstanding 2:49! Stay in control through 32K, then go for it in that last 10K. Hydrate well during the race and take those gels. Good luck out there
Love this. I ran a 2:42:47 in 2019 and signed up for the Chicago Marathon in 2022. I think it's a longshot to go sub-2:30, but think it's possible if everything goes perfectly leading up to next October. I am pretty sure that I will be signing up for the program.
thats is true what u say and talk about👍🏻 I did 2.16 20 year ago , but I never was a fulltime runner , I had fulltime office work , but I had a plan how to make it to work and get a good balance in daily life .. its took me 5 marathon to go under 2.20 .. I did 2.19 in the 6 , but I change littlebit more in the program .. like those longruns up to 40 km with marathon speed .. its took me from 2.19 to 2.17 and than 2.16 ... I try some more race to go for sub 2.15 .. but I never make it .. the last try I took 3 month of the work went to Kenya for training but when the race day was I feel so overtrain .. so I finish my last race 2.31 .. after that I feel I was done with marathons.
I run 140km-165km training weeks ,
but if I had gone up to 180km-200km I would never have been able to train as I did, with hard workouts such as hard longruns!
My key workouts was longrun up to 40km with the last 15km in my marathon pace and 5×5km in marathon speed .. its to make my body comfortable in that pace .. and than on track I did 200m and 400m to get the over speed workout .. those was my key workout..
Respect to you for having dropped that 2:16. Massive running right there and without a doubt, I am sure, heavy work had to have been put in. I always try to convey this to runners, the faster you are aiming to run the more that is going to be required out of you. To run sub 2:20. MASSIVE work is involved. Thanks for sharing
The one thing about running that I get a little annoyed with is the convenient absence of mentioning the "supplementation" necessary by majority of individuals to run at this pace for this long. It's a taboo subject, but coming from the weightlifting/powerlifting/bodybuilding world...we are just much more transparent about what it takes. We also don't view it as a negation of the hard work and smart training--however, in the endurance world...it's almost like discussing PEDs becomes a negation of the hard work. Very few people in the world will ever complete a marathon, regardless of time. An extremely small % of not just the total populous, but the running populous will ever even dream of a 2:20 marathon time. Most people will need PEDs to run a marathon under 2:30...so, why not talk about it? Is everyone that worried about their sponsorship status? Just be real about it.
Anyone reading this who's a runner and would like to get an idea of an equivalent feat in something like weightlifting. Take a look at the Chinese weightlifting team and see what their PBs are for the clean and jerk and the snatch as compared to their bodyweight. Now take a look at all those that didn't even place on the podium..perhaps that's closer to 2:20. Now, take a look at how many of them were popped for PED usage. I'll save you the trouble...much more than 1 of them were flagged for PEDs. Are you going to convince me that running is somehow in a special sphere of the law of physiology? And the equivalent performances in running don't require drugs...yet, every other sports equivalent accomplishments seem to for MOST people trying to attain it.
Why not make a video discussing the "supplementation" likely required to achieve that goal?
Very legitimate comment here. The only supplementation I deem mandatory is grit and patience. I ran 2:19:35 for the marathon at the age of 31, 14 years ago. What few saw was the running I did from 1992 to 2007 in order to run that time. I literally lived like a monk running between 100-140 mile weeks for several years, non-stop. I tried for a decade after running that time to better it and the closest I got was 2:26:42. Sadly, folks ARE using PEDs but their life revolves around running and nothing else. They are risking their health and legitimacy with drug use. I see marathoners running under 2:20 just about every other month at the world-class level. I did it once in my career after IMMENSE sacrifice of time and energy with PLENTY of failures prior to that. Appreciate your blunt and honest comment. Yes, few people will run 2:20. It is a time that requires non-stop training, some talent and worth ethic that few would dream of, respectfully. My goal here is simply to help my viewers to do the very best that they possibly can do with the ability they have. Appreciate your comment FM
@@rundreamachieve Thanks a lot for your response. I do really hope it wasn't taken as me being a jerk at all. I really appreciate your videos quite a lot. The number of years of sacrifice required to even see if someone has the talent to get to that level of a time..most people will just never know if they can or can't...because the sheer time it takes will weed most out.
I think if it's only for PBs and not to "compete" at a truly high level...if someone wants to use PEDs to see if they have that genetic capability without needing a near decade to see...it's up to them. I don't share the same sentiment about PEDs that many seem to...I just think they should all be legal and open. They aren't going away. Anti-doping only punishes athletes with less monetary backing and/or monetary incentive. Anyway, if we go back all the way to the first examples of doping we can see that in 1904 Summer games, marathon running was a prime example. Although the drug technology and understanding has grown light-years, the intent was the same--to get an edge from exogenous substances.
I'm sorry to say, and maybe I am naive or jaded...it would be pretty difficult to convince me that someone like Kipchoge is natural. If we look to the sport of cycling, cyclists at the relative level of Kipchoge in their respective sport have been caught repeatedly using drugs...so, why would I think Kipchoge is breaking 2hr marathons natural?
@@fluorophoremusic3679 No worries my friend and appreciate your support. It is hard for me too to think that Kipchoge is 100% natural. The man certainly is talented but how fast could he, Hicham ElG, Haile G or Kenny Bekele run without some form of use? Several minutes slower. Shoe tech certainly has improved since 2007 when I hit 2:19. I had 3K/5K Adidas Adizero shoes on when I did that with hardly any cushioning and zero carbon plates like the shoes these athletes wear nowadays. I definitely hear you, sub 2 hours is absolutely insane pace..4:34 per mile for 26.2 miles clean? GTFOOH 😄
I've broken 3 hours twice this year and it's getting easy. Last saturday almost did a sub3 during a six-hour race (total 79,6km, 78,2 nett result). This week I have started a 16-week training plan for the marathon and will try to improve "as much as possible". Certainly not sub2:30. Thanks for the tips. Running some high intensity blocks at the end or middle of an easy run sounds like a good plan. I try to do this already at the end of a long run at 16, 18 or 20k, 1k faster just above marathon pace.
First, congrats on break 3 hours twice. A huge accomplishment in and of itself and the fact you did it during a 6-hour race is awesome. Thanks for the comment and continued success to you Karel.
Bought your program a few months ago, was very helpful mentally... ended up in 2:31:06... Feelsbadman, but a PR from my 2:57:48 just 2 years ago !! :)
That is an outstanding time you ran TLS!!! 2:31:06? #respect
Great video, very informative, I ran 2.44 on my last marathon, then trained really intensely to try and shoot for sub 2.28 at Edingburgh but ended up getting really bad soleus pain, so had to pull out, my training this last year was a bit of a downer after that disappointment, but I am slowly building my mileage now, doing yoga because I wasn't stretching anywhere near enough, before the injury I was doing 6X1 mile repeats at 5.00 - 5.13 per mile pace on Tuesday, then Thursday I would always do 10 miles but 6 of those at 6-minute mile pace, then every Sunday I was doing 10 miles @ 7.00 per mile pace, then dropping into 6-8 miles at sub 5.40 - 5.35 pace. I'm going to try your advice this time around and run some real slow recovery days, also alternate those long Sunday speed sessions to just an easy long run with no speed. I'm desperate to eventually break sub 2.20 in the marathon, I know it's going to take a long time but I've even got the goal marathon time tattoed on my foot haha! thanks for the great content man :)
Thanks for stopping in Dane and GREAT job with that 2.44. That is a very, very fast time. Your workouts are indicating you can run much faster. Be patient and let it come to you. You'll be there in due time. Keep up the great work!
Have you hit sub-2:28 yet?
I'm also 43 and last year in my second marathon participation I ran 2 hours 56 and 22 seconds. When I'm 50, I'll run the marathon in under 2 hours 30 like my action hero Ken Rideout did when he was 53! Your channel gives me mental support! 🫡👑💯
💪💪💪🙏👊
Great video. I've been running seriously for about 6 months and training for a sub 17 5k. Going to max out my potential at this distance for a year or two first before moving to half m and m as i think it will let me get faster times in the end. Having said that i can't wait to train for marathons.
keep me posted on your progress
@@rundreamachieve I broke 17! Going for 1:15half before i try and improve my 5k again.
Are you training for anything now?
@@systemicchaos3921 Outstanding work SC!!! THAT is what I'm talking about! Keep me updated. Congrats!
@@rundreamachieve Thanks!!! I keep coming back to this video to keep my eye on the prize. Checking out your new content now!
@@systemicchaos3921 Right on SC!
once again, coach Nathan, thank you for sharing such a monster amount of good info and motivation on your videos! I am fully committed to run sub 3 marathon (Tokyo marathon 2020, march 1st). on the January 19th, is a half marathon here in my city (Vienna). I would like to participate to check my level (it is 6 weeks out Tokyo marathon). there I have some doubts: should I go all-in or just hold my goal marathon pace and see how it feels, and wonder if I would be fit enough to hold it twice back to back in another 6 weeks? should I taper for this Half? As you talk about the marathon taper in this video, (Around 15:00" of the video), the marathon taper you recommend for 10 days. if I am running around 120km a week. how much is a meaningful taper and how intense should it be? (I mean how much of these lats 10 days should be spend at race pace and or faster than race pace??? sorry for so many questions, but man... you seam to be the "only one" that talks the real sense about marathon preps in the whole youtube... cheers to your work & projects and an amazing & successful 2020, greetings from Vienna.
Thanks Lincon. Sorry I am just now seeing your comment. I don't always get notifications on comments so I miss some of them. Let me know how your races went. I wouldn't do but about 2-4 more workouts at, near or below race pace during the 10-day taper and drastically cut your mileage 50% at the 10-day point. Keep up the great work brother.
great tips! will use them on my workouts. goal is 3:30 NYC 2020
let me know how it goes. I know you can get under that 3.30 goal Karaolides.
RunDreamAchieve thank you so much
My Marathon Experience:
2018 - 3:24
2019 - 2:54
2020 goal - sub 2:50
Lifetime goal - sub 2:45
I respect those that go sub 2:30 but I'll never have the speed to hit that kind of pace, also in order for me to hit that kind of time I would have to drop a great deal of muscle mass ... I'm a bodybuilder/runner @ 185 pounds ... I do think that with my current frame/talent level I can one day go sub 2:45!
Never say never Benjamin. I think you have far more in you than you think. You've already run a superior 2:54. Keep me posted.
Hi Nathan good stuff thanks. I am 49 and just ran 3:13 in Indy after taking a 17-year break from the marathon. Running 40 to 45 miles per week. I told my buddy I want to step it up and try to improve by 5 min per year for the next 6 years and then break 2:40 when I am 55. Am I out of my mind? I would consider myself a good runner but my background is in cycling. Thank you for your thoughts
Keep up the superior work. 3:13 after 17 years is VERY tough. Well done! There are 20+ year olds trying to run the time you ran at 49. Keep me updated and keep up the outstanding training and racing. Yes, you definitely have the capability of breaking 2:40 by age 55.
@@rundreamachieve thank you I appreciate that!
💪💪💪💪💪💪
Any advice for active duty military members trying to balance work, life and training?
Will definitely make a video on this topic soon Marcus and thanks for your service 💪💪💪💪👊
Hello my very best is 2h:49 in Porto marathon in Portugal, a very hilly course! Next November 7th i'm going to try to do my goal time, that is 2h:45 but it's very dificult, becouse of the pace and the course is not the best to do it! My pace must be 3'45"/3'50"...i do a lot of tempo runs and threshold 6x 1mile and 8x 1k...
I jog very slow on easy days, but i don't do the long runs 28k/30k or even more! I think i lack the milege, kms!
First sub 2h:45, and next time will tell 😉👍👍
Let me know how it goes Sergio and congrats having already run that outstanding 2:49! Stay in control through 32K, then go for it in that last 10K. Hydrate well during the race and take those gels. Good luck out there