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How to Run a SUB
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- เผยแพร่เมื่อ 14 ส.ค. 2024
- Ready to run a sub 3:30 marathon? Have you been trying to break 3:30 in a marathon for a while now? Here are some great workouts, paces, and strategies to help you get there!
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How to Run a SUB 3:30 Marathon | Exact Workouts, Paces, & Strategies!
How to break 3:30 in a Marathon
How to run a sub 3:30 Marathon
How to break 3:30 in a marathon
marathon workouts
00:00 Introduction
00:26 Want a training plan voucher?
00:39 Pacing & Splits
01:16 3 Key Training Components
03:46 What should my weekly volume be?
06:21 How many days a week should I run?
07:22 How long should my training block be?
08:23 What should my weekly calendar look like?
09:34 Examples of Speed Work
12:12 How should I pace myself on race day?
14:31 Want a training plan voucher?
What’s your marathon PR?? Comment below!
3.45 😊
@@igordragoslav9672 you’re so close!
4:44:04 😊
@@igordragoslav9672when is your next one?
@@CoachJasonatRunningSecrets sub 3.30 coach
It took me until my 3rd marathon to understand myself in training and in the race itself. Aiming for Sub 3 in Vienna 2024.
That sounds like a fun time! It also took me a handful of tries to finally have a “good” day on marathon race day
@CoachJasonatRunningSecrets Sub 3! Oops not yet, Sub 3.30 is my goal, hence watching your great tips. Sub 3 maybe a few years away if ever!
Are you on Strava?
@@The200Visionsyes, www.strava.com/athletes/3794558
3:01:20 in Manchester last weekend. Would have liked a sub 3 but will have to try again
You got this!
Finally got below 330 by getting 326. Long runs key plus more importantly a fast 10km below 330 pace worked for me.
👏🏼👏🏼👏🏼
Agreed. I’ll take altitude over humidity any day of the week! 😅
Right!? 😅
3:48. Hoping to run 3:30 in NYC this year. Helpful video!
You can do it!
This is great! Thank you! I’ve never run a marathon before but I hope to!
Thanks for watching! Let me know if you need help training or have any questions!
Tru Dat on the Humdity!!! I live in South Carolina and use to absolutely hate the humidity. But I use it to make me transition in the summer to ultras and run at a much slower pace. Up until July 4, 2016, I ran a ton of ultras (won the 2015 Trail Runner Magazine Ultra Trophy Series racing 23 ultras over the course of the 27-week series. July 4, 2016 I had my first mini stroke due to my resting heart rate being so low. Getting back into marathons now, after 3 years of 5K racing. I'll be pushin it at the Houston Marathon Jan 14, to qualify for Boston 2024 under their newly expanded Athletes with Disabilities program.
That’s incredible! Keep me posted with how it goes!
Current PB of 3:56 at the Los Angeles Marathon. Currently training for a sub 330 there again in March 2024.
Awesome!
My PR is 3h42’, I’m heading to sub 3h30’ in my next FM in July! Thanks for your great info bro!
You can do it!! 💪🏽💪🏽💪🏽
I'm related to a lot of runners. I look forward to sharing this with my cross country running son. Though not much of a runner, I'm a fitness instructor, but my son doesn't seem to like to take advice from his mom, maybe he would like to see some of these videos for how to improve.
Thanks for the comment! I love cross country! What year in school is he and what kind of 5k times is he running? I have some 5k videos he may appreciate 🫶🏼
@@CoachJasonatRunningSecrets he’s in 8th grade. Started in 6th and used to be content to be part of a team and didn’t really care about time, but now that he is improving he would like to keep improving. His first two meets were about 12:20 for 1.5 mile and yesterday was 11:23. Please do share the link, I would love to show him your video
Good advice coach! And you’re not lying about humidity…..my best half marathon is on a 700 foot elevation half marathon in Georgia because it was 35 degrees…. My slowest half have been at myrtle beach on flat course because humidity always seems be bad race day…. My last half last October myrtle beach was 72 degrees at start of race and 100 percent humidity ….. my body shut down by mile 6 and I got slower last half and actually went fastest in training week before . Last 3 racing events I’ve done myrtle beach half and full weather humidity has been terrible for pace 1 day it be 50 no humidty next day 70 95 percent humidity myrtle beach it sucks but I’m hoping for colder weather this March marathon
That’s so intense. Humidity is absolutely brutal to race in. I would almost prefer a humidity training camp instead of an altitude camp
Good Video...
Thanks!
I haven't run a marathon, but I plan to do my first one in October and sub 3:30 is my goal.
Awesome! Stay consistent, get that long run every week and keep your easy days easy.
Hit 3:54 on Sunday but probably could have gone a little bit faster. But was playing it safe as this was a 12-minute PR. But I really would like to shoot for a sub 3:30
You can do it!
PB 3:43:43, London 2021
Hoping for 3:30 next sunday
Good luck
You got this!! Run smart and run with your heart!
My advice to you is to start as slow as possible and just keep winding it up make sur store loads of water for the last 5 miles in case the tables run out that is when your legs start to cramp and you really need plenty of water Good luck
I ran 3:58 first marathon, hoping for 3:30 in December with proper training 🙏🏼
You can do it! That’s plenty of time to build up well and strong. 💪🏽💪🏽
@@CoachJasonatRunningSecrets thanks mate, i’ll take your tips on board 🙏🏼
Ran a 4:09, looking to break 4 but wanted to see how to get closer to 3:30
Nice! Big things to focus on: long runs, amount of time at easy pace, and recovery
Super helpful video!
Thank you! ❤️
3:31:06. Aiming for sub 3:30 !
So close!!
thanks for that
Thanks for watching! ❤️
When doing speed work(3x2 or 6x1) how long should you rest in between?
I did only one marathon in 1/2020. 3:56. what training plan do you recomand for my next marathon in 12/24 for 3:30-3:40?
My pr is 4:20 but I always finish 30km at actually 2:40 hours but then I get my feet with blisters and I also get tired and I start alternating between running and walking . I am looking forward to the next Greece marathon in November.
A marathon in Greece sounds awesome! What kind of socks are you using? How are your shoes laced?
I haven’t run one yet lol good video
Time to start training!
One question: is the long run supposed to be at marathon goal pace, so in this case the 4:59/km?
Hi, great video, but I was confused by one thing. At 11:50 you say "Marathon pace for 2 miles early, then go easy or MARATHON PACE for the rest of the run, then at the end of the run, marathon pace". Surely if you go marathon pace in the middle, the whole run is basically at marathon pace? (Except for the warmup/down!)
FYI, I am 55 and a former amateur road racer (cyclist) so endurance combined with speedwork was my staple diet for 10 years. "Bonking" (hitting the wall) was a regular event early on in my cycling exploits, but over the years, you naturally get very good at managing it, so I don't fear it when running.
I took to running 12 months ago and the impact on my joints/tendons/muscles has very hard!! Only now does it seem like I am capable of proper running training. Your advice really resonated with me. Most of my training has been building up to exactly what you have recommended.
My only comment is that your description of threshold pace seems a little low to me. In cycling, threshold is your max one hour pace/power. For me, that would be approx. 4:25km - which I can just about hold for a half marathon (1:33). I did do a marathon in training but didn't give it 100% and managed 3:43, so I am confident I can break 3:30 as long as nothing goes wrong.
i’m running the edinburgh marathon next year i want sun 3:30
Awesome!! Keep me posted with your training! When is it?
4 to 6 is insane
What, 4-6 days per week to train?
@@CoachJasonatRunningSecrets ?? Weird. When I broke it, I did 7 days a week. My week looked like: 3, 6, 8-10, 6, 3, med long, long. Pretty much in the 50-70 miles range. And most of my actual running friends found it insane that I did so little, lol. It's all perspective!
Hey Jason, Great video. Former marathon runner, took a 12 year break and came back 3 years ago. Ive ran 3 marathons since then all in my fastest times. My fastest was last year at Grandma's in 3:38 and I am now looking to break 3:30. My BQ is 3:25. So my question is about tempo paces and distance. As far as the distance of the repeat do you generally start your athletes at a shorter interval? I just recovered from NYC and am just running mostly easy runs around 35 miles a week. I started adding in some speed work on my midweek runs. I was thinking maybe doing 1/2 mile intervals at my tempo pace. (7:30ish) with a 2 minute recovery and then building longer each week. Thanks for the tips. Dan
That sounds pretty reasonable for now. Continue to increase the total distance at that pace, as well as your total weekly volume. If you can get up to at least 45-50 mpw comfortably, you’ll see your time jump and improve pretty quickly. Stay strong! 💪🏽
@@CoachJasonatRunningSecrets One more question. If I keep adding mileage over January to 45 miles a week and hold around there until I start my training block in March, how many miles should I peak at at the end of my block? NYC was 60 at peak and that was my most ever. Thanks again.
Hey your website has a block on it. Can't actually get to any of the content. I think there might be a freeze on it or something
Yeah, I froze the website a few months ago. Sorry about that. What can I help you with?
Do you have a Sub-4 hour marathon TH-cam video? If not, will you please consider it? Thanks
I actually had the thought last night that I need to make one for that. I’ll do that this week! 💪🏽
Thank you so much. I need to be able to run a sub-4 first, but I am not sure of the paces. I would then like to do the Sub-3:30 after that and your video on that was awesome. I just started training for my first marathon and going for a sub-4. @@CoachJasonatRunningSecrets
I'm working on a sub-4 hour video right now. It'll be up later today @@Marc-dk8vw
Awesome. I can't wait to see it. Maybe this weekend it will be out. @@CoachJasonatRunningSecrets
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Is sub 3hr 30 achievable for a first time marathon runner? I did a half marathon last year in 1h 40 and felt pretty good after it, probably could have went quicker or longer but I trained for 20ish weeks for that and training around 28 weeks for the Amsterdam marathon here in October. I'd be happy with sub 4hrs but I do want to push myself and aim for sub 3hr 30
100% achievable! If you did a 1:40, just tweak a few things and you’re right there. 28 weeks is plenty of time. Get 4-5 solid 20 mile (32-33km) runs in that time and have a weekly mileage of atleast 70-80 km (50ish miles) and you’ll be set. Have a gradual build up and take it nice and methodical.