HOW TO RUN A SUB 3 HOUR MARATHON! | Sage Running Training Tips and Workouts
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Hey thanks for watching! I should probably re-emphasize that you want to SLOWLY and GRADUALLY build-up your weekly volume/mileage. 60 miles a week or 100km per week is VERY HIGH mileage for most people (especially if you are coming from much less running) and there is a good chance you can get HURT if you change your current training too fast and too soon. Go SLOW on your "easy days" and only slowly increase weekly mileage totals (and only if you feel good and don't hurt). Consult your doctor before trying anything new. For an idea on how to progress from about 20 miles per week (32km) to 40 miles per week (64km) check out our FREE "aerobic base building plan" here: www.sagerunning.com/newsletters/free-aerobic-base-building-plan/
would be posible to make a video on how the running correct form changes at different paces like a 10min/mile
I would stress that getting to 60 miles a week while not putting the longevity of your running career in jeopardy can take years. Year 1 I PEAKED at 35 miles average week, year 2 I PEAKED at 50 miles average week, and only after 3 years of training will I even attempt 60+. I've heard this many times - "It takes 8 years to make a runner". Be patient lest you hit the brick wall of injury and end up being confined to the bike. Thank you Sage for sharing all your experience so freely!
If only my doctor knew what running was about. "It hurts when you run? Duh, stop running." Other than that I understand the disclaimer... :)
Vo2maxProductions I
Trying... but my 5k recent pr was 22:40. That 6:40 min/mile marathon is a pretty big longshot.
Your metric friends say "thanks you"!
TheMoonSeesMe I assumed they would say 'cheers'. 😀
+seoul588 if you mean UK, most people here still use miles too, which confuses the heck out of me. Thanks Sage for doing km :)
Australia here and a very big thank you for including metric.
Canuck reporting in. Very thankful for the metric metrics ;)
Netherlands here and thanks for adding the metric paces
Before I found this video almost five years ago I had done 6 marathons above 3 hours. Now I have 5 straight sub 3 marathons. Good insights for stepping up the training. Thanks for the inspiration and knowledge ❤
You have great knowledge of running and your presentation was great. I am inspired to run sub 3 hour marathon at age 55!! Russ
Good stuff. Telling it like it is, no candy coating the reality of what has to be done. There is no candy coating in running, it’s the most brutally honest sport there is. Cover X distance in Y amount of time. Go.
Sage, on the eve of my 3rd marathon. I just wanted to give you a humongous thank you. You have been a gift for many and for especially for me. I am really grateful to have found your channel. Thank you, thank you, thank you!!! All the best!!!
Love the metric conversions Sage. Thanks for the hot tips.
Hey Sage! I decided to follow your advanced boston marathon plan, i was only able to do 7 weeks of the plan, and yet i was able to run a 3h11 marathon, and feeling awesome during the whole race. I was able to run the second part of the marathon faster then the first part. Last year i finish the same marathon with the time of 3h36. Next year i will follow the entire plan and try for a sub 3h marathon. After this marathon i belive that it is a possible goal for me. Your plan is awesome and you are an amazing coach :)
Thanks for the video and thanks for so diligently including the metric units :)
Really enjoying the content on hitting different times in various race distances.
on the same weekend i'm actually trying to get my 1st sub 3 marathon :-)
great timing Sage ! tnx.
Great advice, thank you for the video. Two other workouts that are really challenging that I do are the "54321 Workout" where you run 5k, 4k, 3k, 2k & 1k starting pace for the 5k is 10sec slower than your marathon target pace and then you go down 10 seconds per km for each other interval (e.g. if your marathon target pace is 4:30/km then the paces you run would be 4:40/km for 5k, 4:30/km for 4k, 4:20/km for 3k, 4:10/km for 2k and 4:00 for 1k). The second workout would be the inverse pyramid 32123, again in kilometers, where you start 10 seconds faster than your marathon goal pace for the 3k and then go down to 30 seconds faster than your marathon pace for 1000m and go back up to 3 km with 10 seconds slower than your marathon pace.
Krasen Slavov nice!
Krasen Slavov what is break between these?
Thanks for the tips, Sage. Just bought your BQ plan as I pursue a BQ @ CIM in December!
Thank you for the info, Sage! All I would add is that the Long Run is extremely important regarding adding marathon pace. I know different things work for different folks but what I found works for me at my level is alternating harder long runs with slower ones the following week. Hard long runs are ran 6.52/7.0 for 18-20miles for 3hr marathon. Did that for a training block and ran 3.08 in June, 3.01 in Sept and got another attempt in soon. Faster stuff: 6-8 x strides 30 secs (4.30 pace). Keep up the gd work.👍Also got a channel featuring local master runners and running goals.
Thank you very much Sage, your videos awesome. We have dreams, and you are helping us:) from Turkey
Thanks for tips bruh, deff need to plan out my long run, cause I just went for a blind run and got lost haha plus it started to pour raining. Good thing I brought my gopro with me so I can share my experience haha
Thanks for the advice, appreciate it!
great videos, thank you !
Thank you Sage, when I eventually hit sub-3 I plan on crediting my success to your videos and constant motivation
Did you ever go sub3?
great advice !
Hi Sage Im starting to train for my first marathon and am a Hoka Devotee! I love them. With that said have you ever done a talk on the importance of the correct shoes. Support vs. Soft Vs. Firm etc. I have tried several different styles and have settled on Hokas. Injury and fatigue seem to have subsided but how true is this and how much attention should someone pay to the shoes they run in? Thanks and keep on inspiring ...
Hi Sage, I'd be interested to know how much time you need to spend on tar (rather than trail) to prepare for a marathon or road Ultra... Not just general milage, but what percentage should be on the actual road.
Great videos
Currently training for my 13th marathon and hoping to finish it in or under 3h45min. Logging in 80 to 100 k a week. Thank you for the video, I will come back to it a couple of years down the road. :)
Update?
Hi Sage, I love the new content, it's very intermediate friendly! Which Hoka shoes would you recommend for a severe over-pronator which are still light enough to race in?
Ben Christy arahi
Hey Sage! Thanks for creating such entertaining and informative content. I have a quick question. I'm running Charlevoix Marathon as my BQ qualifier in June. It's a long journey from Hawaii, so I was going to break up my trip into segments. I planned on flying to Denver the Monday before the race, because it's an easy direct flight from Honolulu, then fly to Michigan a few days after. Coming from sea level, will being at altitude for a few days have any negative impact as I come back down to elevation in Michigan? I don't get altitude sickness, but I'm wondering if combined with travel, if it would make me groggy or extra dehydrated? I will have a solid 3 days in Michigan before the race. Any advice would be appreciated!
Thanks for this. Going to have an attempt at this year's NYC marathon. Do you need to do much Z2 training? Can i ask - with your easy long runs - should you be going for Zone 2 at the start - or more a min (1.5mins)/mile slower than target race pace? Most of my Ironman training was in Z2 - wondered if could go a bit quicker for the marathon long run training (low zone 3). Cheers.
I highly recommend Sage's training plans, I'm 45 now but when I was 43 I ran my first Marathon in 2015 with a time of 2:57 in Hannover, Germany and then later that year I ran my 2nd Marathon in Berlin with a time of 02:55! Recently purchased the HM plan for my up and coming HM in Berlin 02.04.2017. For both Marathons I peaked at around 120 km per week! Thumbs up!
tell us how did it go in Berlin this year, please!
Hi! I ran a 01:21:15 - a new PB by 5 Seconds :)
Ginger Photographer shit that is good
great job.. how many years had you been running for before starting at that first marathon if you immediately managed to get a sub-3 time?
In Berlin last year I did 2h:58..but my best is 2h:49...120/30km per week
Sage. I just gotta say. Those glasses look rad on ya. Also, great video! Just the info I needed.
thanks Sage, im at 3:02 for marathon im hoping to duck under the 3 in the next 18 months or so, great advice !
Dan Nusku how are you getting along with your goal?
Mileage mileage mileage, no one ever got there doing 200m repeats
Ive been training for my first marathon and started documenting it (please do check out my channel). It is so evident from the training that I've done that is all about the miles you put in..
I ran my first marathon @ 2:55 while only running 20 miles a week lool . FELT LIKE SHIT AFTER THOUGH !!!
Zatopek got there,... ;)
Dude, you're fucking annoying w/ your hacky advice
Odruien Pondaleirs zatopek got there by doing 60x400m run/jog intervals.
Not the same
6:51s breaks 3 hrs, Don't wanna cross finish 2 sec shy if you can run 2:59 and change..
In my 30s could do it fairly comfortable even on low 30 40 mile wks with proper quality miles - long, tempos,
say some speed or hard threshold mile intervals, a period of hill wrk for strength good idea..
At age 53 Sept 1 2021 > its a long shot now for CCM Oct 31 FALMOUTH..
Hoping now to run at least as close to 7s as possible..
Keep the faith people, run hard sometimes or simply get out walk/jog for
Spirit mind body best health wellbeing..
What's an ideal distance for your weekly long run when you're not training for any events in the near future?
Can you do a sub 2 hour marathon training video?
Probably not since no one has done it yet.
"If you can't do 2mile repeats at speed of light it's going to be really hard for you to do 26miles at only speed of sound"
@@JackAroo42Games I did it yesterday mate... is it a big deal or something?
@@masonwillis708 I'm not saying you're a liar... but I don't believe you. Look up Breaking2 on CZcams. Some of the fittest athletes in the world paired with the best fitness experts and specially equipped gear on a day with perfect conditions weren't able to do it, soooo... Don't be a bullshitter lol
Lol
Realistic statements especially on the volume of miles required. I’m a 7:30 per mile runner over the marathon distance and recognize just how much more training would be required to get sub 7. It’s no joke!!
Am running in the winter
All of Jack Daniels’ plans only do a long run every other week. On the other weeks he prescribes a ‘Marathon Pace Run’, for example warming up then doing 16km/10miles at Marathon pace. What’s your opinion on that? I’ve always read from multiple other sources that an easy pace long run (~25% of weekly distance) is essential every week. I guess I’m a bit reluctant to give up that Sunday morning long run, as I know how key it is. Any thoughts?
Could you make a video on how to find sponsors ?
be good, get on the leader boards, then people will find you
What state are you in? Live the mountains in the back!
Hey Sage. Quick question. The key workouts like uptempo, tempo and long run. Is it something that you are supposed to fit in within one week?
Georgijs Nemilostivijs It would be a good idea to fit in a tempo and a long run once a week. When you're in peak marathon shape you might want to start incorporating some marathon pace running in the middle of your long run.
How do I run a sub 3 marathon? Ummm train like your life depends on it ? What do you think you’re gonna do it by sitting on the couch and licking cheese curl residue off your fingers ?
how I train to run in pace 4min/km in marathon?
If you can do 2x5 miles at 6:40 min pace, would that mean you’re within reach of sub-3 hr marathon?
A bonk where i come from is a great thing. 😉🤣
6:52 pace baby
isn't too much rest to make 1 mile repeat and 4 minute rest? i'm a 2:55 marathoner, i usually do 4x3km at 3:45-3:50min/km and 4 minutes runnig rest..
I do the same...my best is 2h:49 but this year is the year of 2h:45 ehehe 😉💪💪💪
3:05:26 in 2014. With an average of 80 km/week (4-5 times a week). Recovery is also important. Drink simply water during training runs. After lower mileages in the years 2015-2018 I make a last attempt to run SUB 3 with an age of 46 by 2020.
Carsten, update?
yaaaay
Great video just take the sunglasses off sometimes
I used to do 2.50 marathons on 40 miles per week. But with a background of fell running.
@All Drago not that rubbish if he ran a 2.50. It can be done although I'd do more personally.
Thanks Sage! Sub 3 hour marathon is a dream of mine. Question. So to run 100 km a week, 6 days per week, how long should my easy runs be? And at what point an easy run becomes a long run?
Not Sage, but have run 100km+ weeks in the past and currently training for BQ (Sub 3:05). My easy runs would be in the 10-13km range (6-8 miles) at a very slow pace (up to 1 minute slower per kilometre than race pace).
A typical week for me may look like this:
Monday: Easy 10-13km
Tuesday: Tempo Run (Typically 10-13km after warm up, cool down)
Wednesday: Easy 10-13km
Thursday: Either repeats (10-13km) or medium-long uptempo run (16-18km)
Friday: Easy 10-13km
Sat: Long run (24-34km)
Sun: Rest/cross training e.g. bike or strength training
Hope this helps!
Chris Hand everything helps! Thanks man. I only did 68km per week max (running 5 days), so I wonder how to go up to 100.
FeeZee 60kms a week is an awesome foundation!
I would build on it slowly, e.g. add 10% more volume every week. Also, its much easier to run more volume once you slow down. Don't worry about speed work for a few weeks and just build volume.
I ran 60kms week for the last 2-3 years on and off and whenever I tried to increase volume I would get injured and lose motivation. Its only been in the last 3-6 months I have got my milage up. Simply slowing down helped me hit my target and once I was there my "easy" pace and race pace were both much quicker.
Chris Hand I second Chris. Be smart and increase your mileage through easy runs first. I had to get injured to really understand this.
My advice for your typical week (sorry if it is unwanted):
If this was my training schedule, I would put that Friday easy run on Sunday, so that you can put more variation in your long runs: negative split, or faster paced (higher effort), 4x5km @ marathon pace etc... on Saturday and make that Thursday training also a bit more challenging (8-10x800m, progression runs, 2mile repeats,...)
And take your easy day, restday, recovery jog,... on monday and friday!
Start at the halfway mark
I ran my half at 1:28:20 with not a lot of training before hand is under 3 hours a possibility
Yes, I did sub 3 in the same year I went from a half slower than that to a half faster than that. It's just a case of training your endurance and getting stronger
yes... up your milage like he said, but slow down.. 75% of max hr ...
Ive run a marathon in 3:16, with average 40 km p/w how much should i need to reach sub 3? I run now for 9 months.
Interested to hear any update. I'm at a similar 40-50kpw for a few months and although I am slowly moving through a series of goals and haven't done a half marathon yet, my shorter distance PBs suggest I could be on track for sub 3 without too much increase. I guess that I will stretch my long runs and easy runs from their current max 18km towards 30 so that would put me up near 60kpw. But would be good to hear if you've made any marathon progress on shorter distances. I don't want to skimp but excess intensity is a concern too.
I think my goal is just finish tur marathon probably over 4 hours ...i will be shocked if i finish sub 4 hours
How to not have to go to the bathroom?
If I am 5:57 mile as a freshman (hitting one year mark of running), would I be able to be under 3 in the marathon by 18?
Tyler King If you train consistently you can. A marathon is a different ballgame compared to running a mile or even a few miles fast. It is a more tactical distance where brute strength and endurance doesn't cut it.
Tyler King i would start doing long runs as soon as you can. once you get lots of miles in your mile time will cut way more than you think. aerobic base before speed training
most under 40 males can run sub 3 if trained properly... you will probably need a 2 years of solid base (60mpw at 75% max hr) to do it
How frequent are those long runs? Thx
dandanart Usually once a week.
how do i go from a 930-12 min mile, to a sub 7 mile?
Like he said in the video. By upping your weekly mileage to above 40, but closer to 60, and losing some weight (If you are slightly overweight)
@@TheMasnart and slow down.... do a year of running 6-7 times a week with 5 of those runs at 75% of max HR and no higher...
@@MrChrismeenan What happens if I am running at up to 80% instead? I have a tough time running at only 140 hz
Need to talk in hours a week not miles/km's! Think about what's holding you back (legs or CV system) and work on that. From a cycling background I can keep my HR low and breath easy but my legs hurt so I just need more recovery between sessions, I don't need hours and hours as my engine is already built.
How to get the 80 miles per week in?
I'm nowhere near this but possible suggestion:
M: rest
Tu: 14mile tempo (7 easy, 7 mara pace)
W: 9mile recovery (easy)
Th: 20mile easy run (aerobic base)
F: 9mile run for fun (zone 3)
Sa: 8mile recovery (easy)
Su: 20mile long run (10 easy, 10 mara pace)
You can probably swap one or two recovery/easy/fun runs for cross training (bike/swim/cross trainer), could switch some days around our build in different workouts like 1 mile warm up then ,4x1mile repeats with 1 mile recovery to make a9 9 mile workout.
But simple maths days that 80 miles in a week if you want to limit your long run to 20 miles then you need to run at least 5 times and probably 6 to keep some of the runs shorter as recovery. Don't ramp up to this quickly if you're not close. +10% per week rule (distance, time and intensity) should be your upper limit. Patience and consistency mitigates injury.
The most incredible thing about this video is how the audio was more clear when he was outside in a wind storm. The audio got worse inside.
But Sage, how do I run a sub 1:30h marathon?🤔🤔
he's just made a video on it recently
I guess, you mean half marathon :-)
Are there stats on what people who run sub 3 hour marathons heart rate averages are for the race?
After a quick Google and putting my own understanding behind this... Most people will be hitting their marathon PB at the top of their aerobic zone, at the lactate threshold, which is 85-90% of max heart rate. This threshold values considerably by age and fitness but if you are hitting a 3hr marathon PB we can assume you are fairly for but not an Olympian. 165-170bpm would be my starting point. I recently did a 10k tempo at 3hr marathon pace and was just moving my average into this range, my peak on a couple of inclines had gone just over. Training that threshold is the key to some of the workouts in this video. Your body will adapt by either clearing the lactate at a lower HR or so you can access higher HR sustainably, or will build efficiency so that the same HR and lactate clearance is a slightly faster pace.
Lactate threshold HR is around 90 of max but it depends how you have measured or calculated your max. Lactate threshold in theory is only sustainable for a maximum of 1 hour and would not be sustainable for 3 hours. For 3 hours you'd be looking at tempo HR of around 80% of max.
Don't think I can run a sub 3 day marathon
you can if you try
@All Drago Reread the OP
What about sub 3 year? Did you make it? : P
6:52 pace haha
My first half marathon ever I ran 1:15:23. So double that pace is 2:30:46. And giving me some slow down time in case my pace doesn't stay consistent, my full marathon time would be like 2:35 ish. And I'm 18. Sub 3 hr easy lol
Pretty good, ran my first half at 16 with a time of 1:10:32. , haven’t done a full yet
100% agreement. I did a 3:00:12 at Boston in 2015. (I was 48). I was averaging the 50 to 60 miles a week with speed and tempo workouts each week. I feel that having a coach made the difference. What kills me is that 13 seconds!! I had it in the tank but just wasn't paying attention to the overall time on my watch, I was just focused on nailing the 6:52s. Of course, my brain is incapable of do math at the end of the race to calculate my start time from the gun time as I was wave 1 corral 8. I'm not sure if I'll ever be able to have a race like that ever again. Having some foot issues and I've been trying to get back to training without a coach which makes even more difficult for me.
theKingslacker it's just a time man, you still did it and a good age too 👍
ironman tooltime thanks! I felt so guilty after writing my comments that I went for quick 4 mile run. Lol
Runner heal thyself lol
hey man great run! I know how you feel about that 12 seconds....Boston 2015 was where i missed my time goal by 12 second also. It was a "slow weather" year! Keep up the great work!
Vo2maxProductions sage, your oqt series - words cannot express how gutted I am watching those vids. looking forward to all the runs/wins where you come back stronger!
I was able to run sub 3 hours with only running 40 mile weeks. I only ran one 2 hour run, but was able to average 6:35 pace for 70% of my mileage. Being talented at longer distances was key for me.
This marathon training courses “Zοrοtοn Axy” (Google it) is excellent if you`re planning to run a marathon but have never done so before. You could be guided by this book in case you have run one before, and if you`d like to know the do’s and don’ts and training schedules. This really is worth a try. .
ru still sponsored by hoka
How to run a marathon well... run
When I hit sub 3 I’ll know that reincarnation is real. Because it ain’t happening with this body.
Training changes the body.
Training includes very gradual mileage increase, but also nutrition, sleep, hydration, cross training, strength and conditioning.
Set yourself a crazy goal... then map out some steps.
он чё варил в очках?!... стрнно обгорел
Too many adds, sorry
For a young healthy male, you need to be ridiculously untalented to take years of 60mile training per week to run a sub 3h marathon. I am sorry but anyone can be a coach if that is your advice :p obviously if you run 60miles a week for years you will be able to do it, anyone can tell you that
You have a big stain on your shirt
I have no interest whatsoever in running a sub 3 marathon. Lol
12 minutes huh.
put in work, don't get injured