How I Went From a 5-Hour to a Sub 3-Hour Marathon (And How You Can Too)

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  • เผยแพร่เมื่อ 4 พ.ย. 2024

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  • @RunWithRobCMV
    @RunWithRobCMV  4 หลายเดือนก่อน +5

    What race does everyone have coming up? Let's hear it! 👇

    • @JLoweRuns
      @JLoweRuns 3 หลายเดือนก่อน

      My next Marathon will be the RunDisney Marathon in January. I’ve got a few half marathons scheduled. I’m hoping to break my Half Marathon and Marathon PRs this year. Congrats on your accomplishments

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน +1

      @@JLoweRuns Thanks Justin!! RunDisney sounds like a blast - would love to do that one day. You've got this!

    • @JLR_3543
      @JLR_3543 3 หลายเดือนก่อน +1

      Congrats on the huge accomplishment. I ran my first marathon at 4:41 and that was Disney in January 2023. Now I’m working on a sub 4. I signed up for Palm Beaches marathon December 2024 and hope to hit that goal.
      Quick question, I’m slacking on weight training so when you had those days during your prep were you hitting full body workouts or targeting certain muscles!?

  • @gfggsbbq6517
    @gfggsbbq6517 4 หลายเดือนก่อน +34

    That is impressive to improve your marathon by over 2 hours in around 14 months. I am 50 years old and it is taking a lot longer to improve. Thanks for the video!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      Never say never!! Always remember slow progress is progress. I'm glad you enjoyed it!

    • @scoobydoo9579
      @scoobydoo9579 3 หลายเดือนก่อน

      Good luck!

    • @skybiz4520
      @skybiz4520 3 หลายเดือนก่อน +3

      Yeah, 60 here, the only issue I have is the feet getting damaged, kind of Arthritis pain if running too long in 1 session. So instead of running like 10 miles in 1 shot, I run 5 miles / run x2 a day.. This way my leg hurt less. I will never run marathon, just because I don't want to kill my joints / feet by pounding of asphalt 4 hours straight. 40 minutes runs are perfect for me, as I already skinny, compare to what I was in my 40's. Regardless of "distance" running is good ;)

  • @johnhutton2500
    @johnhutton2500 4 หลายเดือนก่อน +19

    Really great story. So many TH-cam runners are experts, not coming from unfit couch potato. I’m 70 years old and your kind of time doesn’t seem realistic for me. I started running at 50 something and did my first marathon at 63. Old people, like me, realistically need to set their expectations on slower time. I’ve done a disciplined training and hope to get. 4:30 this Thursday. Good for me, not so much for a younger person. I absolutely agree with your idea to just get miles in, worry about speed later for beginners. Thanks.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      We all have to start somewhere! Everyone has a different journey, but the same destination - any progress in your age is very inspiring! 💪

    • @akapog
      @akapog 4 หลายเดือนก่อน +2

      Starting at 50 and doing 4:30 at 70, wow, thats so inspiring, well done. 👏👏

    • @stevewang2012
      @stevewang2012 2 หลายเดือนก่อน

      Started the first marathon at 60 and hit the wall twice back to back. Both were virtual runs due to covid. Decided to quit, then my daughter invited me to run another marathon with her as her first before she turned 30. How can I say no, so I did it again but the goal was to finish the run without walking. Finally, got it done at 4:38. That was in 2022 and I said that was it. Before retired from work in April, I met a guy in office and we talked about the marathon, then he invited me to run CIM this year to get BQ. Now I am in my training to shoot for sub 4 for my BQ goal. You guys' stories are very inspiring to me. Thanks!

  • @carlosnavarro1607
    @carlosnavarro1607 4 หลายเดือนก่อน +5

    Awesome ! I’m at exactly at running 10 miles on weekend and thinking of doing a marathon in February. You just layed out the whole plan 👌 . Thanks alot

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      Push for that marathon Carlos! Consistency will be your key then the progress will appear. Great work and all the best!

    • @Runliftpray
      @Runliftpray 4 หลายเดือนก่อน +1

      Same here Carlos! I’m at ten mile myself and planning to do the Austin marathon in February. Rob inspired me the same way-let’s get after it! Rob thanks for the great insights

  • @jg2213
    @jg2213 4 หลายเดือนก่อน +18

    Can I check on the long run advice @ 7:07, do you mean 7 miles a minute SLOWER than race pace?

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +5

      Yes, I apologize, I misspoke there - thanks for catching that! The first miles in the weekend long jog are always one minute slower than race pace. The fast finish miles are at race pace.

    • @littleleafy
      @littleleafy 4 หลายเดือนก่อน +3

      This should be pinned at the top of the comments section! That's a pretty notable difference between what you said and what you meant to say!

    • @leonardodaniel5414
      @leonardodaniel5414 4 หลายเดือนก่อน +2

      ​@@littleleafy I agree, it should be pinned to the top. I came to look for this question at the comments section as that mistake was contrary to all of what I've learned and was a bit confused. I'm glad you clarified it!

    • @chrisclaflin2811
      @chrisclaflin2811 2 หลายเดือนก่อน

      Came here to ask this EXACT question. Never, ever heard of a marathon training plan that has long runs with any paces FASTER than Projected Marathon Pace.

  • @chanepain3686
    @chanepain3686 หลายเดือนก่อน +1

    This is one of the best videos on running! Fact not someone try to sell you something. Thank you for this!

    • @RunWithRobCMV
      @RunWithRobCMV  หลายเดือนก่อน

      I really appreciate it and glad you enjoyed the vid! Just my honest experience!

  • @DEN3RO
    @DEN3RO 24 วันที่ผ่านมา +1

    This video really inspired me during my last training block. Just ran 4:34 at Long Beach Marathon (my first) this past Sunday at 6'6 245. Started 35 weeks at 275. My mind is set to qualify and run the Boston Marathon in the near future - you dropped so many gems and inspiration here. Thanks!

    • @RunWithRobCMV
      @RunWithRobCMV  12 วันที่ผ่านมา

      Let's goooo you've got this!!!! Glad you enjoyed the vid!

  • @GorgieClarissa
    @GorgieClarissa 4 หลายเดือนก่อน +4

    This is such great advice! Especially coming from someone who was slower, and literally shaved 2 hours off their marathon. We see so many running channels with people who came from running sports - track or cross country, so they can tell us what to ''do'' but yet they themselves have never done it. I run a pretty slow pace... but I had a friend who ran a sub 2 hr half marathon and I personally felt like crap... forgetting that even though she was coming to me for advice on how to run a half marathon aka training and increasing milage... she came from tennis and was already super fit... and there is no way I could have even kept up with her, despite running multiple halves. I have done so many halfs without any speed training because I didnt KNOW you could or should train speed... I feel dumb... but I think videos like this are SOOOOO IMPORTANT!!! Because you are literally showing, that you DID it. You didn't come from a running sport (or idk maybe you did!) where coaches trained you and taught you that knowledge. Thank you for this video!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      I love this comment Gorgie! You're right, no prior real running experience at all. I'm a regular guy who started off slow and overweight and this is what worked for me and I think is a great foundation for anyone trying to improve their time. Just put in the miles, watch what you're eating, and staying consistent with it was a massive part of it for me. I'm so glad you enjoyed the video and good luck with your training!!

  • @HardCoreCT333
    @HardCoreCT333 4 หลายเดือนก่อน +2

    I currently have the Chicago marathon coming up in October this year which I am training for to run a PR at my current age of 48. Thanks for sharing the amazing story of your progress.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      Hey me too!! You've got this! I'm glad you enjoyed the video & see you in Chicago 😄

    • @HardCoreCT333
      @HardCoreCT333 4 หลายเดือนก่อน +1

      @@RunWithRobCMV Way to go!! Glad to hear that you will also be running Chicago.

  • @barkleyhunt3227
    @barkleyhunt3227 4 หลายเดือนก่อน +3

    So awesome - great work! I am 50 and in the midst of a similar route. Hoping to break 3hrs in October. This was a great roadmap thx!!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      That's great to hear!! Just keep being consistent, and you will break that by October no problem!!

    • @dimitar297
      @dimitar297 4 หลายเดือนก่อน

      My training was progressing superbly however after watching Joe's performance at the debate I've been demoralized was u supporting the wrong guy, I can't run without closure.

  • @nicholasphillips6938
    @nicholasphillips6938 4 หลายเดือนก่อน +2

    Thanks for the inspiration. I definitely need to dial in my diet. The better the fuel, the better the engine will run

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Absolutely! It all comes down in the kitchen. Better fuel, better performance! You got this 💪

  • @livegreatalways
    @livegreatalways 4 หลายเดือนก่อน +30

    You made it sounds so easy 😂. I've been training consistently for 10 years, yes a bit faster but still no where near the sub-3 hr mark. I think you must have some special talent too, congratulations!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +5

      Was definitely not an easy task! I would say try to change something up in your routine, gear, etc. The slightest change can make the biggest difference - you got this!

    • @EmoneyXC
      @EmoneyXC 4 หลายเดือนก่อน +4

      Sounds like you need to listen to some David goggins

    • @aslam7952
      @aslam7952 4 หลายเดือนก่อน +3

      Yeah, most of us have to resort to doubles and 100 mile weeks to reach 3 hours. You definitely need some special genes to do it on 50 mile weeks in less than 2 years.

    • @bmd6343
      @bmd6343 3 หลายเดือนก่อน +2

      It’s hugely impressive for sure. Keep in mind natural talent/genetics play a huge role in times. If we all quit our jobs and moved to Iten and knocked out 100 MPW(160km) by running 10+ a week for 12-18 months we’d see unbelievable gains but we still won’t be Elite level. Some might be top 10-20 in local races (sub Elite) level

  • @runmattrun-go9qp
    @runmattrun-go9qp 4 หลายเดือนก่อน +2

    That is impressive, very useful data point. Previously I also would have guessed 3-5 years to get that fast.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Thank you! It wasn't an easy trek, but I managed to prove myself wrong!

  • @johnterry5764
    @johnterry5764 3 หลายเดือนก่อน +1

    This is a very encouraging video. I am in the middle of a similar journey. Your suggestion to set intermittent goals (races) is great advice.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Thank you for the kind words! You've got this John!

  • @GreatCoveRunningTV
    @GreatCoveRunningTV 4 หลายเดือนก่อน +2

    Thanks for the advice. I did one official marathon about 7 years ago soon after I started running. I was aiming for sub-4 and hit the wall at 20 miles, ending up finishing 4:12. Since then, I've run a number of ultra marathons up to 100 miles, so I've run the marathon distance lots of times in training and during ultras, but I never ran another official marathon. Finally this year I signed up for the Ocean City Marathon on November 2, so now I'm trying to figure out a good training plan to do a sub-3:30, or maybe even a Boston qualifier if I can pull it off. Your video makes me think it's possible. Thanks again!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      That's great to hear man! I'm glad that its been working for you and congrats on signing up for the Ocean City Marathon! It's all about progress and consistency, I know you can do it 💪

    • @Runliftpray
      @Runliftpray 4 หลายเดือนก่อน

      This is inspiring to me! I want to do a marathon first but my ultimate goal is ultras. I followed you on Strava!

  • @luyi3086
    @luyi3086 4 หลายเดือนก่อน +2

    Great Bravo you did great! Important is always the consistency and volume at easy pace.. one quality WO per week easy running during the week and long run sometimes with some threshold inside… 🎉

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      1000% agree! Keep building consistency and results will be visible before you know it 💪

  • @matthiashaupt9109
    @matthiashaupt9109 3 หลายเดือนก่อน +1

    Very cool Story - Most of us will run into Injuries and this will disrupt consistancy pretty fast and will throw you back big time - so everyone dont give up

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I agree that I was somewhat fortunate and avoided injuries, but I also focused on all the best preventative measures i could. Good stretching, regular visits to my physio and really just listened to my body. Since then I've battled a few injuries, and realize how lucky I was, but now when I get an injury, I make a plan, focus on what I can control, and follow the plan.

  • @derkcast620
    @derkcast620 4 หลายเดือนก่อน +2

    Hi Rob thanks for your video! Last year i ran my 1st Marathon in Victoria, BC. it was um, not great :) I was trying for a 5hr time but really hit the wall at KM 20-22 tons of walking! and running felt like a supreme effort!! finished in 5 hr 30 mins.
    I am running the Victoria Marathon again this year, I'm armed with more knowledge, training, experience so I hope I will be able to get my goal of sub 5hr.

    • @davidg9120
      @davidg9120 4 หลายเดือนก่อน

      You got this! I'm
      Trying to go sub 5 for my 1st as well.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Let's gooo!! You're gonna crush this one - good luck!!

  • @rmclimack85
    @rmclimack85 4 หลายเดือนก่อน +2

    been looking for a 'regular guy' to follow on youtube. Great vid. Going for a PR of 4:30 in October. I can only committ to 4 days of running right now, w/ 3 kids and doing jiu jitsu as well. any advice if you can only run 4 days? I do 2 slow runs, 1 track workout and 1 long run. In a run club w/ coach.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      I guess it depends on what your goals are. If I wanted to run an optimal marathon on four days per week of running, I would continue with the weekend long jogs, I would add one hills/tempo/intervals and the other two would be slow pace hour-ish jogs. That way you get your mileage in, a little bit of speed, and build some endurance on the weekend.

  • @GT-kx6hm
    @GT-kx6hm 4 หลายเดือนก่อน +3

    Amazing. Did u have any previous running experience in HS, college? And what was your age when you first started running (again)?

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      I ran a little bit as a teenager, doing cross country running in high school. I was never provincial champ or anything but I would compete in and sometimes win zones. I gave up running after high school completely and took the next 22 years off. I restarted running 3 years ago now and started from scratch. I could not jog a mile when I started. I started by walking.

  • @lbaker_SA
    @lbaker_SA 3 หลายเดือนก่อน +1

    Prepping for the Cape Town marathon 💪🏽

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Cape Town! Super cool - I'll be there next year!! You'll crush it 👊

  • @Debbiespence-d9m
    @Debbiespence-d9m 4 หลายเดือนก่อน +1

    This is a great and very inspiring video Rob - 👍. I do think consistency, hills and strength training make such a difference. Well done

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      1000% percent. You have to build strength in order to become stronger especially when it comes to running!

  • @nizarmohd4176
    @nizarmohd4176 4 หลายเดือนก่อน +1

    Great insight Sir.
    My 1st FM was in Oct23 i did 4:35. Was running 60-70k per week. Gutted didn’t get sub4 but I didn’t give up. I knew i need to run more mileage and do more strengthening.
    2nd FM April24 4:03 cut off 30mins PB in 6months.
    What I did was i run 80k weekly and 2-3 times a week doing strength.
    My 3rd will be in 3weeks time hopefully to get my sub4 target. I run more hills now and doing 90k weekly.
    Also i signed up FM in Oct & Dec as you said to set a target to progress.👍🏻

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      That's awesome!! Seems like you set up a nice routine for yourself. Keep that consistency up, and by the time you know it those marathons you have booked will be easier than you think!

    • @nizarmohd4176
      @nizarmohd4176 4 หลายเดือนก่อน

      @@RunWithRobCMV yes im 42 this yr. just started running after covid. But only into Marathon since last year. Weekdays more easy run with one day doing fartlek/interval. Friday off with some strengthening. Saturday is my long run. I can relate to myself what you are saying in your video 👍🏻

    • @nizarmohd4176
      @nizarmohd4176 4 หลายเดือนก่อน

      @@RunWithRobCMV yes hopefully. Im 42 this yr. just started running after covid. But only into Marathon since last year. Weekdays more easy run with one day doing fartlek/interval. Friday off with some strengthening. Saturday is my long run. I can relate to myself what you are saying in your video 👍🏻

  • @CTYeung
    @CTYeung 4 หลายเดือนก่อน +1

    You are amazing and inspiring ! I have been chasing the Unicorn for years.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Thanks for that! Is your Unicorn sub 3 hour marathon or Boston Qualifer?

  • @aubreyjstout
    @aubreyjstout 4 หลายเดือนก่อน +1

    Thank you for the encouragement and making us believe it can be done with hard work and discipline

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Those are 2 of the many traits we need to be successful!

  • @PiotrNawrot
    @PiotrNawrot 3 หลายเดือนก่อน +1

    Hi mate :) Congrats !! It’s my dream to run a marathon under 3hrs .. I’m 83 kg average guy, you video is great motivation! Only 14 months😀 once again congrats and greetings from Poland ! 😄

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I really appreciate it!!!!

  • @mayadethabrew-hutton4342
    @mayadethabrew-hutton4342 2 หลายเดือนก่อน

    Thank you for your inspirational video and congratulations on your awesome achievements! You have such great positive energy and don't come across preachy or arrogant like a lot of running influencers on TH-cam. I feel like this is achievable after watching your video, in time. I have run one marathon in 4:43:21. Running Chicago this October, aiming for sub 4:30:00, then depending on that result I'll set my goal for London which I am running in the Spring!

  • @hannah_lipton
    @hannah_lipton 4 หลายเดือนก่อน +2

    Very impressive, well done Rob!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      Thank you Hannah!

  • @kevinclark5086
    @kevinclark5086 4 หลายเดือนก่อน +2

    If only I could go from race to race building up from where I got up to and compound the improvements. But my reality is train, race then injury then weeks and weeks to recover and back to square one. Then repeat for over 3 years.
    But good for you man you started something and figured it out. Short term and long term goals are the key to improvement.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      You got it!!

    • @futtocksend8832
      @futtocksend8832 3 หลายเดือนก่อน

      Sounds like you are running too hard. Most of your runs should be easy conversational pace. Worked for me.

    • @kevinclark5086
      @kevinclark5086 3 หลายเดือนก่อน

      @@futtocksend8832 I do the easy miles. My right ankle was pinned together in 2008 after a car accident. All my injuries stem from that. I wish it was as easy as just running easy more. 😆

  • @HenriqueSilva-nk2fm
    @HenriqueSilva-nk2fm 4 หลายเดือนก่อน +1

    What a video! It relates to almost everything I say about running. Very impressive, I myself am trying to go for a sub 3 h in November 💪🏼 keep it going man, congrats

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Let's goooo Henrique! You've got this!! I appreciate the kind words - glad you enjoyed the video!

  • @Andyman66
    @Andyman66 4 หลายเดือนก่อน +1

    Well done Rob! You are an inspiration. 👏👍

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Appreciate the kind words Andy!

  • @thadstuart8544
    @thadstuart8544 หลายเดือนก่อน +1

    inspiring. thanks

  • @Dr.Abundant
    @Dr.Abundant 3 หลายเดือนก่อน

    Great information and motivation. Thanks! I'm training for my first full marathon.

  • @mcgrewsbrew7535
    @mcgrewsbrew7535 2 หลายเดือนก่อน

    I started this year, 2024, at 245# and very lazy. I set a marathon goal and at the end of January i did a 5K all out. Finished a mile in 12 minutes and stumbled through the rest. Last night 8/18, i made my first half marathon distance and am signed up to run the columbia gorge in October! I've lost just over 30 pounds so far and can't wait to be back down to those 8 minute miles i had in college. LETS GOOOO!

  • @eddieobrien6960
    @eddieobrien6960 4 หลายเดือนก่อน +1

    Amazing progress in a relatively short time! I’m looking at progressing from half marathons to my first marathon next year and was wondering if you encountered any injuries when you started to increase your weekly mileage? Or if you have any tips to prevent such injuries?

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      The best tip I can give you is to listen to your body. Second best tip is no more than 10% increase in weekly mileage EVER. Also, if you get into heavy mileage weeks, you should mix in some mobility and strength training to strengthen muscles. Finally, don’t underestimate the power of nutrition and recovery.

  • @trogzorp9900
    @trogzorp9900 4 หลายเดือนก่อน +1

    What strength training exercises did you do? My legs felt so heavy at the end of the marathon, I'm not sure how to avoid that. Thank you for the video!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Glad you liked it! I started out doing circuits, largely lifting weights and body weight exercises. I would do a ton of ankle stability stuff (think Bosu ball work). Now that I have a personal trainer, we do a wide variety of stuff with a bigger focus on lower body and some mix of core and arms.

  • @sylvainbauge
    @sylvainbauge 4 หลายเดือนก่อน +1

    I've been running since 2006 and I've never run close to a sub 3 hour marathon. I've been an athlete my whole life, played division 1 college tennis in the US. I'm close to 50 now and it's becoming harder and harder to run fast. I'd be happy with a 3:15 marathon in my next one. You are not the norm.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Appreciate the kind words! If that's the case then even just putting the miles in already would be a great achievement. Try incorporating some minor strength training, and doing interval work with hills, sprints, etc! Might just be the change that you would need to progress even more 💪

    • @sylvainbauge
      @sylvainbauge 4 หลายเดือนก่อน +2

      @@RunWithRobCMV Tried everything, chief :) I'm more of a fast twitch muscle athlete. The longer the distance, the more I suck comparatively. 17:30 5K, 38:40 10k, 1:28 half, 3:23 mary

    • @scoobydoo9579
      @scoobydoo9579 3 หลายเดือนก่อน +2

      @@sylvainbaugeGreat times! If Sub 3 is your goal, may I suggest you to up your weekly mileage materially to 60+ miles by running all of your additional mileage super slow (zone 1). That way you increase without risking injury .

  • @iancollinge1614
    @iancollinge1614 4 หลายเดือนก่อน +1

    Extremely impressive Rob

  • @jamesdennison1536
    @jamesdennison1536 4 หลายเดือนก่อน +1

    Well said and well done!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Appreciate the kind words James!

  • @suranperera4620
    @suranperera4620 4 หลายเดือนก่อน +1

    Great encouraging video - thank you!

  • @EnduranceTrainingVlogs
    @EnduranceTrainingVlogs 3 หลายเดือนก่อน

    That's impressive 🔥 1 year back I did my 1st marathon aug 2023 with very little training and finished @5hr 33 minutes and then after 5 months with some mediocre training Jan 2024 I did my 2nd under 4hr 30 minutes and now I am training for my 3rd marathon which is on Aug 2024 and this time I don't have any aggressive goal, this time my train blocks are better than my last 2 marathon as I am taking help from my runner friend .so hopping to finish little faster than 2nd marathon , but sub 3 is very tough to imagine from a 4:30 marathoner perspective.

  • @TwiinStar1224
    @TwiinStar1224 4 หลายเดือนก่อน +1

    That's a great and inspiring journey! I've yet to run my first marathon but I'm training to do my first half in October with a 1:45 goal. Hopefully early next year I can do my first marathon sub 3:30 and then work from there to go sub 3.

    • @maipai4282
      @maipai4282 4 หลายเดือนก่อน

      Unfortunately it does not work like that. A 3.30 marathon is nowhere near a sub 3..I am sorry, just being honest. Try and complete your first one before making any guesses on target times. The distance is brutal, trust me, you will be in for a shock. Forget all these yt vids.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Make a routine for yourself that works, and you will reach that goal in no time. It's all about staying consistent and by the time you know it, you'll reach your first marathon!

    • @TwiinStar1224
      @TwiinStar1224 4 หลายเดือนก่อน

      @@maipai4282 I used to run track just hated long distance. Still play basketball and ultimate frisbee plus got into cycling (just did a 200km ride yesterday). So sure maybe for an undisciplined person without an athletic background it may not work. But if a guy who weighed 250lbs can do it, I'd bet on myself to do it too 🤷🏾‍♂
      I also never said a 3:30 was near to a 3, just that I'd be working towards it which makes your unsolicited advice all the funnier. But hey maybe I should aim for mediocrity insted of actually pushing myself.

    • @maipai4282
      @maipai4282 4 หลายเดือนก่อน

      Do it then and keep me posted. I ran 3.06 in my 2nd marathon this year at 44. Run your first marathon and send me your times and then run your 2nd marathon and send me your times. Run 3.30 and worry about that before worrying about sub 3. You are in dreamland.

    • @TwiinStar1224
      @TwiinStar1224 4 หลายเดือนก่อน

      @@maipai4282 it's a great thing I'm more than 10 years younger than you and a better athlete than you've ever been. And since you CLEARLY can't read, I've always been focused on running a sub 3:30 first. That was explicitly stated as the first step in my first comment.

  • @metikki2
    @metikki2 4 หลายเดือนก่อน +2

    That's amazing progress. Did you have any injury setbacks? That's been my biggest issue.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I was lucky enough to avoid injury. Have had a few minor ones since then as i have kept increasing my mileage and doing crazy stuff like running 26 half marathons in 13 days. But a commitment to lifting weights and a good diet along with good sleep habits can help reduce injury risk.

  • @christianhunger1584
    @christianhunger1584 3 หลายเดือนก่อน

    Thank you for sharing your marathon journey. I would love to know what your weekly mileage looked like and how much you added between your first and your sub three hour marathons.

  • @elvintiranbalan5882
    @elvintiranbalan5882 4 หลายเดือนก่อน +1

    Very practical advice. Thank you!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Glad you enjoyed the video!

  • @Internalmedicine5825
    @Internalmedicine5825 4 หลายเดือนก่อน +1

    Thank you for a superb video

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Thank you!! Glad you liked it.

  • @jeroenregeer
    @jeroenregeer 56 นาทีที่ผ่านมา

    that pace must be insane!

  • @freeinformation_08
    @freeinformation_08 4 หลายเดือนก่อน +1

    Thanks for this you are my inspiration! 😯

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      You're too kind - thank you!!

  • @alangray8952
    @alangray8952 4 หลายเดือนก่อน +1

    Amazing Rob, very inspiring!

  • @simonkelly2267
    @simonkelly2267 3 หลายเดือนก่อน

    You showed great commitment 👍very impressive 👍

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Thank you 😁. The mind is a lot more powerful than we think.

  • @davidmcquade4743
    @davidmcquade4743 4 หลายเดือนก่อน +1

    Awesome video - Once you built a base and started training for the sub 3 did you run at a faster pace for every Sunday's long run? I'm assuming you did since you built up the miles you could run at race pace.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Thanks for the kind words! Yes, as I progressed, my race pace target got faster and my runs all got faster. I sort of always set a goal for race pace and then would organize all my workouts around race pace. As I got faster in my marathons, the race pace went up and the mins per mile went down. Losing the weight also made it easier to run at the same pace. I followed my heart rate closely and realized that I could run faster at the same heart rate, it was an indicator that I needed to increase my pace for my runs.

  • @Brendan2Alexander
    @Brendan2Alexander 3 หลายเดือนก่อน

    Good video. I am trying to get consistent on a base of 150 mins per week of cardio...slow running, walking, crawling, drooling whatever. I don't care about doing a marathon, but maybe a 10k race.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      That's an awesome goal!

  • @rendytantian3504
    @rendytantian3504 3 หลายเดือนก่อน

    It really impressing and really inspiring.

  • @brum293
    @brum293 3 หลายเดือนก่อน

    Inspiring! Which days do you do strength training? I find it difficult to do 2x full body per week and recover for my hills/tempo/intervals and long run.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Right now my schedule is two one hour strength sessions per week (there were times when it was 3 per week, but I'm only doing two now). I do them Monday and Thursday and they are always usually by a 45-60 min jog at race pace plus 60-90 seconds per mile. I love doing the jogs before the strength workout because you get an automatic warmup and you're so ready for lifting weights after a nice and easy 60 minute jog.

  • @NotChris3356
    @NotChris3356 4 หลายเดือนก่อน +1

    This sounds a lot like my story except you are doing it a lot more efficiently than I am. I live in FL which makes it difficult to run a lot of the year with the heat and humidity. QUESTION is, what do you do, and how did you figure out during run nutrition. I don't see you wearing a hydration pack on race days. I struggle to go a marathon without a pack mostly to carry all the gels and salt tabs.

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน +1

      I’ve never worn a hydration vest in any of my races ever, including the 100km race that I did on the weekend. For marathons, you do not need a hydration vest. Pretty much any marathon will have aid stations every 2-3 miles minimum (and likely more often), so water is no concern. Most marathons now also have gel stations, so you can start with 2-3 in your pocket, and then pick some up along the way. If that is not an option, get yourself a mini running belt available on amazon for 25$. They can easily store a 10-12 gels and that’s plenty enough to run any marathon. If you’re aiming for sub 3 hour marathon, you probably only need 7-9 gels.

    • @NotChris3356
      @NotChris3356 4 หลายเดือนก่อน

      @@RunWithRobCMV Thanks for the advice! My current PR is 5:17 but I would love to hit sub 3 since I'm dreaming of all 6 majors

  • @np5541
    @np5541 4 หลายเดือนก่อน +1

    This is so impressive! Just curious. How much weight did you lose in 14 months? Assuming your Sunday LR is always kept in the same heart rate zone, how has your LR pace progressed?

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Lost a total of 65 pounds and now hovering comfortable at 185 lbs. For my longs runs, if I’m in the middle of a “build” I usually do some heavy miles at race pace (anywhere from 5-10 miles at fast finish) with the other miles 1 mil slower than race pace. If I’m just jogging for fun and to get out, I don’t even look at the watch and just go at whatever pace I’m feeling that day, which is usually about 2 mins slower than race pace.

  • @producermind9030
    @producermind9030 2 หลายเดือนก่อน

    That’s amazing!!!

  • @MrLorenzobringheli
    @MrLorenzobringheli 4 หลายเดือนก่อน +1

    Lovely and inspiring 😊

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Thank you Lorenzo!

  • @changez77654
    @changez77654 4 หลายเดือนก่อน +1

    This is a great video!

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Appreciate you!!

  • @mayteo3838
    @mayteo3838 4 หลายเดือนก่อน

    Inspiring! My best marathon time is 5:31 hrs. My goal is to run a sub 5 hour this December! I am training 6 days a week that includes strides, interval and long run. Do you think I have a chance to hit my goal?

  • @jessicadossantos7760
    @jessicadossantos7760 4 หลายเดือนก่อน +1

    great explanation

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Thank you Jessica!

  • @bmd6343
    @bmd6343 3 หลายเดือนก่อน

    Hugely impressive. Consistency and getting to ideal race weight are huge factors.
    Weekly mileage though is arguably the key. What was your weekly volume for your first marathon for the last 8 weeks compared to when you went sub 3:00?
    Haven’t heard the word jog since about 1992😅 when new kids on the block were ar their peak and we worked out in Champions cotton T shirts.
    Keep up the great work. By the way, did you film this n your office?

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน +1

      Thanks for your kind words. Jog must be a Canadian word because my brother and I say it all the time, or at least a hillbilly Manitoban expression lol. Weekly mileage was significantly less for my first marathon compared to when I went sub 3. When I started running I was really just running to try and get in shape, I didn't have much of a plan and couldn't jog much so my mileage was really low. Think of a 30 min workout, I would walk 5 min, run 5, walk 5 etc. So I would maybe do 2.5 miles? and that would wipe me out. So very low mileage. Over time the pace got quicker, and my capacity to run increased.

  • @iamremy-kl3xm
    @iamremy-kl3xm 4 หลายเดือนก่อน +1

    Great info ℹ️

  • @johnspeakman1080
    @johnspeakman1080 2 หลายเดือนก่อน

    Did you never get injured ??I feel like if I rub more than 3 times per week I start to pick up injuries

  • @tblightningbolt8902
    @tblightningbolt8902 3 หลายเดือนก่อน +1

    Congrats

  • @ulfeliasson5413
    @ulfeliasson5413 3 หลายเดือนก่อน

    If it were that easy for us all. Well done, sir

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน +1

      Thanks for your kind words. I went through 20 years of telling myself that I couldn't do what other people were doing. I would say "that guy is gifted at running" or "she's an incredible biker". In reality most of the blockage was all in my mind, and it just took my dad getting cancer to make me realize that I needed to get my butt into gear. I know how you feel, I was there. Start slow, set a few goals, and work your way from there. You got this.

    • @ulfeliasson5413
      @ulfeliasson5413 3 หลายเดือนก่อน

      @@RunWithRobCMV You have an inspiring story. i was obese too, morbidly. Got injury free and strated running like mad but pushed too far so, chronic burnout . till trying though, .-)

  • @jamescheung6004
    @jamescheung6004 2 หลายเดือนก่อน

    Impressive !! Can I know what is your total weekly mileages (easy jogs) for sub 3 ?

  • @scoobydoo9579
    @scoobydoo9579 3 หลายเดือนก่อน

    Awesome progression! What was your speed when you were younger?

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน +1

      I think my PB in high school for a 5km was about 20 mins or just under it. I would do well enough at zone championships but would get killed at provincials.

  • @southwestlegends6912
    @southwestlegends6912 3 หลายเดือนก่อน

    Wow wow wow….I’ve done at Ironman full and several 70.3. This year I will be doing Valencia Marathon. It will be my first one. I’m hoping for sub 4 hours…you improved so quick. Just curious…how tall are you and how much did you weigh when you ran sub 3 hours??? Will follow your plan mate.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Congrats on your Ironman! that's quite the accomplishment! I promise you if you are willing to pay the price, you can see the improvements in your time. The question is always: am I "really" willing to pay the price...? I'm just a shade under 5'11 and weighed 185 lbs for my sub 3 hour. That was the leanest that I had been in decades.

  • @stevanmusulin9457
    @stevanmusulin9457 3 หลายเดือนก่อน

    Did you have any running history prior to starting in 2022?
    I cannot see how it’s possible to go from couch to sub 3 hours in 14 months unless you had some other extensive experience in running.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I'll take your comment as a compliment haha. This is exactly what I did. 14 months from my first 4:48 to my 2:56, with almost no running priot to that for the past twenty years or so. I went to a very small high school and every student ran track and we had a cross country team, no coaching though. I was decent at the 3000m and would regularly win or compete in zones. Never came close to medaling in provincials. Bottom line is that while I did some running in high school, I absolutely did not have extensive running experience. I am extremely dedicated though and never missed one workout.

  • @kf589
    @kf589 4 หลายเดือนก่อน +1

    On the Sunday long run. Was the first half faster or slower than race pace? Ty

    • @darrenjourneytorunfaster
      @darrenjourneytorunfaster 4 หลายเดือนก่อน

      From what I got, his sunday workouts looked like this: 1mile warm-up, 7 miles a minute faster than race pace, 5 miles at race pace and a cooldown. So, first half faster than race pace. He starts explaining this on 07:06; Hope that helps.

    • @svan81
      @svan81 4 หลายเดือนก่อน +3

      7 miles at a 5:51 pace seems kind overboard for a sub 3 hour marathon goal. Seems like a workout for someone going for a 2:45 or better.

    • @BillBrinkop
      @BillBrinkop 4 หลายเดือนก่อน +1

      Fast finish implies 7 miles at 1 min slower than race pace then 5 at race pace. If you try it he other way around you would soon discover its nearly impossible

    • @topoisomerace
      @topoisomerace 4 หลายเดือนก่อน +2

      @@svan81 I actually think it's impossible. One minute faster than marathon pace is roughly 5k pace for many runners. They aren't going to be able to run 7 miles at that pace in one go and then follow it up with 5 miles at marathon pace. Something is not right in that workout.

    • @kf589
      @kf589 4 หลายเดือนก่อน

      @@darrenjourneytorunfaster that’s what I heard but he called it a fast finish. I think he meant 1 minute slower for the first half. ?

  • @jerroldsipocz8454
    @jerroldsipocz8454 4 หลายเดือนก่อน

    Question: So for your Sunday run the 7 miles a minute faster then race pace (your running 5:54 mile miles for those 7 minutes)?

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I misspoke there. I should have said one minute SLOWER than race pace for those 7 miles. then the fast finish miles are at race pace

  • @lazercohen1432
    @lazercohen1432 4 หลายเดือนก่อน +1

    Wildly impressive. Are you on Strava?

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      Thank you!! Yes - Rob Tetrault on Strava!

    • @lazercohen1432
      @lazercohen1432 4 หลายเดือนก่อน

      @@RunWithRobCMV followed!

  • @beezyburna
    @beezyburna 4 หลายเดือนก่อน +1

    i ran a 2 hour half marathon today at 250 lbs

    • @Autostyle.Detailing.Geelong
      @Autostyle.Detailing.Geelong 4 หลายเดือนก่อน

      What’s a 2 mile half marathon?

    • @beezyburna
      @beezyburna 4 หลายเดือนก่อน

      @@Autostyle.Detailing.Geelong lmao thanks i meant hour 💀

    • @RunWithRobCMV
      @RunWithRobCMV  4 หลายเดือนก่อน

      That's great! Keep up the good work!

  • @toukoubaby
    @toukoubaby 3 หลายเดือนก่อน

    Shit this means I gotta add another day to my running will now be running 6 days a week hopefully that can get me to a sub 3 hour marathon

  • @fcordobaot
    @fcordobaot 3 หลายเดือนก่อน +1

    Im going to do the same!

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      You've got this!!

  • @WiseGuyFTW
    @WiseGuyFTW 4 หลายเดือนก่อน

    What what was your age ? when you did sub 3 hour marathon ?

  • @seanbackusss
    @seanbackusss 3 หลายเดือนก่อน

    Since you ran a sub three... For your big workout you did 7 miles 1 minute faster than race pace (5:50 mile pace) followed by 5 race pace miles at 6:50 after that???

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I misspoke in the video. The 7 miles on Sunday buildup were one minute slower than race pace followed by 5 miles at race pace. Then over time you just increase the miles at race pace. You never want to get to the point where you're doing more than 8 or so miles at race pace because you need to recover. Save those max efforts for race day.

  • @Enoch-Root
    @Enoch-Root 4 หลายเดือนก่อน +2

    I'm not convinced that any healthy person can achieve sub 3, I'd love to, but I don't think I'll ever make it. Sub 4 hour is fine for me. I was doing 100k per week at my most, and just not getting any faster.

    • @ALIVEDJP
      @ALIVEDJP 4 หลายเดือนก่อน

      slow down. MAF Train. look it up. You can do it!

    • @Richard-lx3xk
      @Richard-lx3xk 4 หลายเดือนก่อน +1

      Do a lactate test somewhere in a lab. It will give you the right zones to train at.

    • @Enoch-Root
      @Enoch-Root 4 หลายเดือนก่อน +1

      @@Richard-lx3xk my problem is not a lack of so called zone 2 training, it's a lack of fast running.

    • @Richard-lx3xk
      @Richard-lx3xk 4 หลายเดือนก่อน +1

      @@Enoch-Root I'm not only talking about endurance zone 2. Also about your lactate threshold (the point which your body can't clear the amount of lactate acid and reasons why we slow down). If you train around that pace you'll get faster. Same with vo2 max sessions.

    • @Enoch-Root
      @Enoch-Root 4 หลายเดือนก่อน

      @@Richard-lx3xk I don't think there's anywhere near me I could get such tests, and it'd surely be prohibitively expensive for me, especially as I run for fitness, not competitively. I have considered getting a chest strap HRM, though that's obviously not a true lactate threshold test, I've also held off on getting one as I've been considering switching to Coros from Garmin.

  • @JasonFarrell
    @JasonFarrell 3 หลายเดือนก่อน

    I've gone from a 5-Hour to a flat 4-hour Marathon in 3 years, also using only Hal Higdon's 👍awesome free training plans. I'm not sure a sub 3-hour is doable for a 50-year-old, though, since I think that'd take "elite"-level time & dedication.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      That's awesome progress and very nice work! Do you have any interest in trying to qualify for Boston? It was an unbelievable experience for me.

  • @dlyroadrunner
    @dlyroadrunner 3 หลายเดือนก่อน

    Still tryin to get that BQ since 2008

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      You got this, don't give us. The good news is that every five year you gain some time!

  • @germancreatives88
    @germancreatives88 2 หลายเดือนก่อน

    why a lot of marathon finishers are out of shape and not look fit and strong, those who run 30 min and do strenth traing in the gym everyday they look fit and strong, i think marathon is not balance

  • @SamLaw1
    @SamLaw1 2 หลายเดือนก่อน

    Losing 50 pounds, taking 2 hours of your marathon, running 7 days a week and hitting the gym 2 days a week is actually insane

  • @IamArloFischer
    @IamArloFischer 3 หลายเดือนก่อน

    What is jog vs run?

    • @brum293
      @brum293 3 หลายเดือนก่อน

      I’m just guessing now, but I think a jog is when you can run/walk at a pace where you can still carry a conversation and talk in complete sentences without gasping for air. Talk but not sing. Think zone 1-2.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      Although I can and have used the terms "jogs" "run" and "workout" interchangeably, I will typically I will use the word "jog" for a slower pace run that is typically longer distance.

  • @mp2jimmay
    @mp2jimmay 4 หลายเดือนก่อน +1

    Bone density.

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน +1

      Absolutely. Build bone density to stretch out your life and to avoid injury.

  • @ThePoitivient
    @ThePoitivient 4 หลายเดือนก่อน

    Are you on TRT?

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      I had to google what that was... haha. I'm absolutely not on TRT. I have been on a steady diet of protein shakes with some creatine every morning now for the past few years.

  • @JohnSmith-rx2uv
    @JohnSmith-rx2uv 4 หลายเดือนก่อน +1

    jog ...

  • @colinrrbrown
    @colinrrbrown 22 วันที่ผ่านมา

    Stop saying jog. You’re not a jogger. You’re a runner.

  • @ahmarmuhammad3099
    @ahmarmuhammad3099 3 หลายเดือนก่อน

    Please don't lie, and it's impossible

    • @RunWithRobCMV
      @RunWithRobCMV  3 หลายเดือนก่อน

      @@ahmarmuhammad3099 you can look up my name on my races I’ve done - the proof is there! It’s possible!