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Good advice Nathan. Even a harder longrun every 3rd wk is sound approach if an athlete has recovery dilemmas or tiring labourous job etc. I think for 3:14:59 getting in enough volume is key for these runners who only run 30mile wks but only focus on vo2 work & threshold. As we know 45-60mile wks is a good idea with a decent Easy base phase of the 1st month of relaxed 7 3/4-8 3/4min mile type running atleast 80% of the wk to help teach the body to burn fatty acids not just glycogen at 85% max heartrate/marathon race pace. Great video cheers. Getting iron levels checked also a good one as some people lose alot with lower than ideal haemoglobin levels. Should be over 15. 16 be better. Cheers
Starting at about 8-10 weeks out from the race, running MP or faster miles DURING your long runs helps your body know what that feels like, especially at the later miles of a marathon.
Thoughts on running self supported and still hitting 3:15? I ran 3:30hr in May 2023 on a flat half trail/pavement course self supported, and in Oct 2023 I ran 3:23hr on a hilly course in a post tropical storm. I start with 2 soft flasks and my spouse hands me 2 new ones at the half. Hydration/nutrition is dialed in....but I'm obviously not as efficient carrying the extra weight. There is probably a point where I need to consider carrying my nutrition, and then getting all the hydration on course. But is 3:15hr that tipping point? I'm 50yrs old now, and was able to run 17min 5k in the 90's....but really didn't run consistently for over 20yrs until I got back into it late in 2018, where I was just able to crack 2hrs in the half. Trying to get a bib for Boston 2025, which I suspect will take a 3:17:30'ish. I'm also strongly considering starting with 3 bottles and not topping up, with the idea of getting lighter as I go and nearly done the bottles by 32k when I hope to slightly ramp up, instead of my recent minor fades at my last 2 marathons.
Great job on your recent racing and training. You are going to continue to get new PRs cause you are seeking excellence. Dr. Joe Vigil said it best, "When excellence is in sight, good is not enough". Continue to focus on your nutrition and practicing training below your goal paces. Keep us posted on your progress.
Thanks for making this video, man! Question: if I plan on running a sub 1:25 half marathon and the half is on November, 18th, 2023. Should I purchase your 8 week program now or next week?
Hey Nate, I am hitting CIM for my first marathon. I hit 20 easy/moderate last weekend, I did an 18 miler two weeks ago with 3 easy, 3x3mile w/ 1 mile easy recovery, the rest cooldown. I was hitting about 7:10 average pace during the 3 mile segments, it felt managable with HR in the mid 160's. Do you think 3:15 sounds doable? Wondering if I should try for 3:20, my worry is if I shoot for 7:26 a mile and it's too fast early on it will screw me on the later miles. I've looked at VDOT but only have 5k road races so it's not accurate for me being fast twitch from sports (showing 2:55 marathon and I know it's not doable right now haha) Should I just go out the first half at 3:20 marathon pace and push harder if i feel good maybe?
GREAT work with your training and going into CIM. I think you are going to do really well based on your fitness level and you have some really strong long runs too based on what I am reading here. I think if you taper correctly, carbo load and most importantly, relax and trust your training going into CIM you have a real shot at 3:15, yes. I would focus on 3:20 pace the first 10 miles though to be safe and conservative then make it a 16 mile race at 7:26 mile pace.
Hey Coach! First of all I want to start by saying that I am very happy to have found you here on TH-cam. Your channel and videos have really motivated me to find a greater interest in my running. I just turned 26 and will do my eighth marathon in 2 weeks. My goal for this year is to get 3.10. My best times are : 3.47 3.36 3.32 3.20 I live in Sweden and here we usually train in cold conditions then when it's time to compete it's summer and the heat rises. It is usually hot during the competition day as well. What is your tip for me to achieve my dream time in the heat and not collapse in the last 10km? Kind regards, Jonas
Thanks for your support Jonas. Keep up the superior work. You are obviously in great shape. Continue to do what you are doing, do a 10 day taper going into your next marathon, hydrate well in the race and run the tangents. Here is a video I made on breaking 3:10 I hope you find useful. Keep me posted on your progress. You are going to be well under 3 hours in due time. th-cam.com/video/7pI2BC0drt4/w-d-xo.html
Thanks for the great video. What times should we be able to achieve for tune up half marathon race that is around 4 weeks before the marathon to give us the sub 3:15 confidence? Thanks.
always great advice! Thank you! This applies to me as I am trying to get a sub 3:15 marathon this October in Baltimore. The course is very hilly, especially in the beginning so I am a little worried about that. I am hitting about 50-60 miles a week and I tried to do 3 SOS workouts a week, long run, tempo, and repeats. The rest are very easy relaxed runs @ zone 2. How do I know if I need to adjust my goal? I just had a 16-mile-long run (2 miles warm-up, 6 miles @ 7:45, 6 miles @ 7:15 then, 2 miles cool down). Never had a long run of more than 16 miles not sure if I will be capable of running sub 3:15. What are some signs to look out for whether I need to adjust my goal? Thanks!
Appreciate your support and hope you get under that 3:15 barrier in Baltimore. Based on the workouts you are doing I can certainly say you are WELL on your way to making this goal a reality. I would aim to get at least 1 or 2, 20-milers in and do a 10-day rather than a 3-week taper going into Baltimore. 4 days out do a 3-mile run at goal marathon race pace as your workout, jog or take the last 3 days off..your work has been done at that point. Good luck and know you can do it. Run a negative split!
Is dropping in speeds around 20 seconds (per km) faster than goal pace into long runs sufficient, or should the speeds be much faster than that? * we're talking 30-50% of the run at this speed
Absolutely. There is no set exact way to do this, mixing in fartlek efforts in long runs are great, portions i.e. 5-6 miles of a 20 miler@10 seconds slower than goal pace, seconds or miles/kilometers at or FAR below race pace is also great mixed in with easy mileage to recover. Hope this helps and keep up the great work out there Cody
Is it possible to go from a 3hr34 to 3hr14 with one years full training? I'm 53, running 3 years. I've gone from 4hr44 to 4hr01 Philadelphia last year, then to 3hr34 in chicago this year after doing the hal higdon 18 week plan.
🚨 Check out our running courses here ➡ courses.rundreamachieve.com/
🚨 Get your new training plan at ➡ www.rundreamachieve.com/shop
🚨 Interested in monthly coaching? ➡ courses.rundreamachieve.com/membership
🚨 Become a RunDreamAchieve affiliate (its free to do so) and earn unlimited 40% commissions ➡ courses.rundreamachieve.com/affiliate-program
🚨 Join Herbalife for your nutrition needs.nutritiongeeks.com/join/
Just finished a full marathon at 3:27, previous PB was 3:43. Excited for my journey to 3:15 for my next marathon in Lisbon in October
Congratulations and job well done! Superior race time! 💯💯💯💯 You are definitely going to break 3:15.
Any update on Lisbon??
Good advice Nathan. Even a harder longrun every 3rd wk is sound approach if an athlete has recovery dilemmas or tiring labourous job etc. I think for 3:14:59 getting in enough volume is key for these runners who only run 30mile wks but only focus on vo2 work & threshold. As we know 45-60mile wks is a good idea with a decent Easy base phase of the 1st month of relaxed 7 3/4-8 3/4min mile type running atleast 80% of the wk to help teach the body to burn fatty acids not just glycogen at 85% max heartrate/marathon race pace. Great video cheers.
Getting iron levels checked also a good one as some people lose alot with lower than ideal haemoglobin levels. Should be over 15. 16 be better. Cheers
My pleasure Zac and wishing you continued success in your training and racing. Appreciate your support and sharing your thoughts as well.
This is helpful. Thanks so much. That’s my goal for the spring.
Glad it was helpful! Keep up the great training and know you can run this time. 💪💪💪💪
Great video man!! your videos are always good
I appreciate that! Thanks for your support. 💪💪💪💪
Starting at about 8-10 weeks out from the race, running MP or faster miles DURING your long runs helps your body know what that feels like, especially at the later miles of a marathon.
#facts 🔥🔥💪👊👍
Thoughts on running self supported and still hitting 3:15? I ran 3:30hr in May 2023 on a flat half trail/pavement course self supported, and in Oct 2023 I ran 3:23hr on a hilly course in a post tropical storm. I start with 2 soft flasks and my spouse hands me 2 new ones at the half. Hydration/nutrition is dialed in....but I'm obviously not as efficient carrying the extra weight. There is probably a point where I need to consider carrying my nutrition, and then getting all the hydration on course. But is 3:15hr that tipping point? I'm 50yrs old now, and was able to run 17min 5k in the 90's....but really didn't run consistently for over 20yrs until I got back into it late in 2018, where I was just able to crack 2hrs in the half. Trying to get a bib for Boston 2025, which I suspect will take a 3:17:30'ish. I'm also strongly considering starting with 3 bottles and not topping up, with the idea of getting lighter as I go and nearly done the bottles by 32k when I hope to slightly ramp up, instead of my recent minor fades at my last 2 marathons.
Great job on your recent racing and training. You are going to continue to get new PRs cause you are seeking excellence. Dr. Joe Vigil said it best, "When excellence is in sight, good is not enough". Continue to focus on your nutrition and practicing training below your goal paces. Keep us posted on your progress.
Thanks for making this video, man! Question: if I plan on running a sub 1:25 half marathon and the half is on November, 18th, 2023. Should I purchase your 8 week program now or next week?
My pleasure. I'd get it now. Wishing you success in November
Hey Nate, I am hitting CIM for my first marathon. I hit 20 easy/moderate last weekend, I did an 18 miler two weeks ago with 3 easy, 3x3mile w/ 1 mile easy recovery, the rest cooldown. I was hitting about 7:10 average pace during the 3 mile segments, it felt managable with HR in the mid 160's. Do you think 3:15 sounds doable? Wondering if I should try for 3:20, my worry is if I shoot for 7:26 a mile and it's too fast early on it will screw me on the later miles. I've looked at VDOT but only have 5k road races so it's not accurate for me being fast twitch from sports (showing 2:55 marathon and I know it's not doable right now haha) Should I just go out the first half at 3:20 marathon pace and push harder if i feel good maybe?
GREAT work with your training and going into CIM. I think you are going to do really well based on your fitness level and you have some really strong long runs too based on what I am reading here. I think if you taper correctly, carbo load and most importantly, relax and trust your training going into CIM you have a real shot at 3:15, yes. I would focus on 3:20 pace the first 10 miles though to be safe and conservative then make it a 16 mile race at 7:26 mile pace.
@@rundreamachieve awesome thanks a lot, i'll go with that plan then! I hit 6:27 avg pace in my 3x3200m w/ 2 min walk recovery today. feeling good!
💪💪💪💪💪💯
Hey Coach! First of all I want to start by saying that I am very happy to have found you here on TH-cam. Your channel and videos have really motivated me to find a greater interest in my running.
I just turned 26 and will do my eighth marathon in 2 weeks. My goal for this year is to get 3.10.
My best times are : 3.47 3.36 3.32 3.20
I live in Sweden and here we usually train in cold conditions then when it's time to compete it's summer and the heat rises. It is usually hot during the competition day as well.
What is your tip for me to achieve my dream time in the heat and not collapse in the last 10km?
Kind regards, Jonas
Thanks for your support Jonas. Keep up the superior work. You are obviously in great shape. Continue to do what you are doing, do a 10 day taper going into your next marathon, hydrate well in the race and run the tangents. Here is a video I made on breaking 3:10 I hope you find useful. Keep me posted on your progress. You are going to be well under 3 hours in due time. th-cam.com/video/7pI2BC0drt4/w-d-xo.html
@@rundreamachieve Yes Coach! I will do so and keep you updated 🫡💯
👊💪💪💪💪
Thanks for the great video. What times should we be able to achieve for tune up half marathon race that is around 4 weeks before the marathon to give us the sub 3:15 confidence? Thanks.
1:35-1:36 💪💪💪🙏
👍 Thanks!
You bet! 😍🙏💪😍💪😍
always great advice! Thank you! This applies to me as I am trying to get a sub 3:15 marathon this October in Baltimore. The course is very hilly, especially in the beginning so I am a little worried about that. I am hitting about 50-60 miles a week and I tried to do 3 SOS workouts a week, long run, tempo, and repeats. The rest are very easy relaxed runs @ zone 2. How do I know if I need to adjust my goal? I just had a 16-mile-long run (2 miles warm-up, 6 miles @ 7:45, 6 miles @ 7:15 then, 2 miles cool down). Never had a long run of more than 16 miles not sure if I will be capable of running sub 3:15. What are some signs to look out for whether I need to adjust my goal? Thanks!
Appreciate your support and hope you get under that 3:15 barrier in Baltimore. Based on the workouts you are doing I can certainly say you are WELL on your way to making this goal a reality. I would aim to get at least 1 or 2, 20-milers in and do a 10-day rather than a 3-week taper going into Baltimore. 4 days out do a 3-mile run at goal marathon race pace as your workout, jog or take the last 3 days off..your work has been done at that point. Good luck and know you can do it. Run a negative split!
@@rundreamachieve Thank you so much!
💪
Is dropping in speeds around 20 seconds (per km) faster than goal pace into long runs sufficient, or should the speeds be much faster than that?
* we're talking 30-50% of the run at this speed
Absolutely. There is no set exact way to do this, mixing in fartlek efforts in long runs are great, portions i.e. 5-6 miles of a 20 miler@10 seconds slower than goal pace, seconds or miles/kilometers at or FAR below race pace is also great mixed in with easy mileage to recover. Hope this helps and keep up the great work out there Cody
Is it possible to go from a 3hr34 to 3hr14 with one years full training? I'm 53, running 3 years. I've gone from 4hr44 to 4hr01 Philadelphia last year, then to 3hr34 in chicago this year after doing the hal higdon 18 week plan.
Awesome work Joe! Yes, breaking sub 3:14 is certainly in your capability. Keep up the superior work!
is pace irrelevant on your easy days
Yes