Marathon Training: key workouts for a sub 3
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- čas přidán 2. 07. 2024
- Sage rants about the three key types of workouts one should include in their marathon training. Whether you are going for a 3:30 or a 2:30 the principles are the same. What changes is weekly mileage and the paces...but that is another talk altogether.
Thanks for the sage advice! I appreciate how commonsense (backed by science) your talks are. Keep the passion!
This was easily the most succinct breakdown of peak performance marathon training I've seen. Thanks for sharing exactly what I needed to help me start thinking about Boston Marathon preparations!
thanks! glad to hear and best of luck with Boston!
Keep finding old videos I haven’t seen. Its great!
did tons of hills and kept most of my training aerobic. sub 3'd it. SEE YOU IN BOSTON!!!
Sorry to be offtopic but does any of you know a trick to get back into an instagram account?
I stupidly forgot the login password. I would appreciate any assistance you can give me.
@Prince Ronald Instablaster :)
@Aries Ulises Thanks for your reply. I found the site thru google and I'm waiting for the hacking stuff now.
I see it takes a while so I will reply here later when my account password hopefully is recovered.
@Aries Ulises It worked and I now got access to my account again. I am so happy!
Thank you so much, you really help me out!
@Prince Ronald you are welcome :D
Great advice Sage. Thanks for posting!! After I get through this runner's knee I'm making 2014 my year...
thanks for the words of wisdom!!! training for the oly,pics i will definitely switch up my training techniques!
Great one Sage..I'm a big fan of yours and I hope to heed your 3 key advice to prepare myself for next year marathon...keep posting more videos..i have followed all your videos and all of them are truly a great inspiration!!cheers!
thank you!
Good video. Good info. Thanks again.
This is an outstanding video
Really helpful! Thank you sage.
Thanks for the video. It might be good to explain how people can accurately do their running workouts at a particular pace. While running on a treadmill, you can easily adjust the speed. Even with a GPS watch to show you pace, it isn't easy to do the said workouts at a particular pace. It takes a lot of practice to be able to adjust your pace. For the beginning marathoners, they may need a simpler training program. Without a GPS watch to show you pace, most beginners are clueless on how to manage pace. In other words, it is more advanced to be that concerned about the pace of your mile repeats, two mile repeats, and speed work. Beginners just want to get the workout done. Often with increasingly longer repeat times.
Sage these tips really helps. I'm starting my training regimen for the 2016 Los Angeles Marathon. Before LA, I have about 3 half marathons ( San Jose, Los Angeles and Carlsbad)
Since we are back to these educational videos, Sage can you comment on plyometrics to develop elasticity in your tendons and how that can help your running? Specifically, what kind of workouts would you do and how often?
Beautiful!!!!!!! muy bueno para mi LA Marathon thank you!
Great stuff, Sage. Most programs prescribe alternating between long runs, tempo runs, and interval work in some fashion. But from your other vids you suggest a staged approach, saving vo2max training for the last stage before your race. With winter approaching (and races far off), should we just work on long and tempo runs during the off-season? Cheers!
pretty chill, good videos..!
Training talk video recommendation: What are the pros and cons of training with a largely aerobic base and increasing intensity as you approach a race. What are the pros and cons of training first with high intensity and increasing volume as you approach a race.
Thanks posting such a great video. I am hoping to break 3 hrs in Dublin this October, and while training is going well, I have recently swapped my Tuesday V02 Max training and Thursday speed training for equivalent training on the rowing machine as I fear I will get injured. Do you think that this will hinder my progress? Thanks in advance.
Good stuff. Thanks.
I like Luke Humphreys book, it helped go from 3:38 to 2:47marathon with some tweaks(more miles, up to 100), but found out about the Hansons from watching your videos. If you have a training book I'm interested.
Thanks Sage! I know your focus is on Ultra's right now, but are you also going after the 2016 olympic trials?
thanks sage I use a lot of your advice I manage to workout on how to get 6mile run in under hour pretty much follow what you said and using the splits with start the first 3 miles at about 9;30 pace then finish about the next 3 miles in under 8 minute pace and the last mile clocked under 7 so thanks buddy for all the advice really wanted to work my 6 mile pace by going backwards and manged to get I think was 59 minutes the other day but yeah lots of work though not easy
hey great to hear! thanks for the support and keep up the awesome training!
I would suggest showing the paces you mention for Kilometers as well
Great Video! Very informative! I think you can answer my question, seeing how you live in Boulder now. I live in Co Springs (aprx 6400ft) and have trouble figuring out what paces to run to train for my half and full marathons at sea level. I have also been told that since I train up here, I don't need as long of a long run for half training. But is there still a benefit from running an 18 miler at 6400 ft for a half at 1000 ft? Thanks and keep the videos coming!!
When racing a 3K or 5K should this be run within your Anaerobic threshold or VO2 Max?
thanks sage! always love your take and insights on properly conditioning oneself for peak performance.
i just wanted to double-check with you - did you say that you "do not" endorse the hansons marathon method? if so, i missed how what you're describing differs from what you got through keith and kevin.
Hey thanks for the support!
thats right...I do NOT endorse their methods. All the scientific training methods I've described (and workouts) didn't come from them. Workouts like 2 mile repeats and mile repeats are standard in almost any program (I did them in high school and college where I had much better, caring coaches). It's the "magic" of the 16-mile long run that really bothers me...that is their selling point. The fact is that you can run a fast marathon PR on training several different ways...there is no magical distance or intensity...it's hard work, progression, dedication and good health. When I remember my days at Hansons I remember workouts like this: Hansons-Brooks: Half Marathon Lactate Threshold Workout in the snow! That was a bad idea.
My first marathon time - 3:04:13 , and I was disappointed little bit. Hills at the end just killed me !
Impressive
Roman Runner or rather, you ran an AMAZING first marathon time
+Roman Ushakov (стайер) 3:04:13 good run time, you should never be disappointed,,,,,,,,,,,,,,,,,,,,,,,,,,,,
Thanks for the informative video! I just ran a marathon in 4 hours (3:57:56), my first marathon, but I'm flat footed, kind of short, and have bad posture. Do you think my potential can ever allow me to run a marathon in under 3 hours?
Well… did you ever crack 3?
For the rest periods is it easy jog or walk rest ? iE 2 mile repeats with 5 min rest. What do you do during rest ?
Dude is Boulder like the athletic lifestyle/outdoor mekka? So many runners/triathletes/whatever seem to be based in Boulder...
Boulder and Flagstaff.
And he is a pro ultra runner now and alot of ultra runners are based out of boulder or near cities
Great video! Do you recommend these 3 key principles be applied weekly in a training program?
Hey thanks! Ideally i think one should use a 10 cycle to give enough easy/recovery days between each of these harder workouts (ie Tempo run then 2 days easy then Long Run then 2 days easy then Vo2max then 2 days easy...thats a 10 day cycle). The other option (since most people have to do Long Runs on the weekend due to their work schedule) is do to easier/moderate versions of the workouts for some weeks and cram them all into 7 days. For example, one weekend you might to a 20-mile long run...the next weekend you might only do a 16-mile Long Run. During that week maybe you only do 3 by 2 mile repeats...but then the next week you do 5 by 1 mile AND a 6 mile Tempo run and only have one easy/recovery day between those two workouts (or even a day off/cross training day).
Golden! Thanks so much!
HI SAGE MY NAME IS TUMERIC.
What was that turkey?
My name is paprika
This is a nice topic. I ran a 3h12m marathon and my longest mileage run was 13 miles once a week. But I was suffering from cramps at the end. How does one avoid the cramps ?
Take in more potassium, magnesium & sodium + extend longrun in marathon build up to ATLEAST 26km...depending on your training speed & experience level 1 run at 35k about 4wks out will help condition your legs and allow Adaptations to occur. Cheers
if you do all the training,is it possible to run a sub 3hr if ur 15 stone, 12-15% body fat? y Do heavy people with strong muscular bodies ever run a sub 3? If so, could you give me an example (s)
Good stuff. What about shorter track workouts, 200s, 400s, 800s, etc? Do you think they have any value? I did 9 x 300m on Saturday and it's left me feeling more battered than my last 50-miler!
I think they have value for working on actual raw speed and lactic acid buffering...for events 10km and up they are of lesser value. I used to do a lot of 400's at an aerobic effort (3k to 5km pace) with a short rest (1:00) just to work on running economy. I called these "pre-Vo2max" workouts as they weren't as hard. Hill repeats of this length are great for building strength and speed (even for ultras!). Otherwise just doing "strides" is good enough for most people to activate the fast-twitch muscle fibers and improve running fom. You 'll get more long-term bang for your buck with Vo2max sessions and LT work so that is more specific to the longer stuff...but it's good to mix it up!
Thanks for the comments. I'm wondering if for people like me (only started training in my mid-30s, no background of high school track, XC, etc.), there's still some benefit to be had in terms of improving VO2max, etc. that we didn't get while younger. But also, as you say, it's good to mix things up a bit. My short-term goal is a half-marathon in February, but long term a 100-miler in June, so speed now, and then a lot more endurance next spring.
Barry Young I also have just started running with no background at 35, ran my first half in 1.42 and training for a couple more halfs this year marathon next year and ultra the year after, I would think that rushing into a 100 mile race will not work for you due to the time taken to build your core muscle and bone strength? I read that it takes at least two years for the body to build that muscular-skeletal system, any advice on that Sage I have been holding myself back from doing more miles to let my body grow stronger slowly through running in the lower zones, I am still constantly seeing good improvements in heart rate/speed over the last 7 months of training
Barry Young I started in my early 30s and lactate threshold workouts and VO2max sessions immensely improved my speed and form. No doubt about that. That being said, I played a lot of soccer in my years as a kid
Yes, they have value. But speed work can increase your chance of injury. Especially if you jump in and do 9x300m when you aren't used to that workout. Better to ease into it. Personally, I think that 800 repeats are effective if you don't like the pain of mile repeats. It all depends on the pace you are going at. Doing 800 repeats at a mile repeat pace can be an effective enjoyable workout. For doing a sub-3 marathon, I think it will help. If you want to do the Olympic qualifying marathon like Sage, then follow his advice. But most aren't at his level of training in terms of speed, pace, volume and repeats.
10-12 miles a day and walking 30 stories 5-7 times aday for 2 months
for someone who has just started running with no background (36 yrs), I have been training for about 7 months, did a half 3 months ago, (1.42) should I be running every day or should I run say 4 days a week with rest days to let my body continue to build?
I am plant based, in excellent health and weight but do have some muscle imbalance which tends to give me some issues after doing longer runs (15km +). I am doing heart rate based workouts at approx 145-155 beats, with one higher intensity 30 minute hill run once per week to max heart rate, 2 x 10km runs and 1 x 15-20km, I am seeing good speed and heart rate relative gains at the moment, but suspect I will hit the improvement wall soon, I want to run two half-marathons this year getting down towards 1.30 and then either this or next year run a full marathon, should I up the mileage or take my time and play the long game?
Its not necessary to run every day. In fact when you are new to running it is more important to give your body time off between runs so that it can recover properly. After a while your tendons and ligaments and cartilage start to thicken up and your entire body just starts to become stronger. So its a gradual thing.
I never trained more than 5 days a week for a marathon and sometimes only did 3 days a week and that was for a 3 hour marathon. But of course a lot of it is personal preference. Some people like to run near every day. But if you have good speed then I find you can get away with training just 3-4 days per week.
awesome thanks yeah whenever I run 5 days i start to feel a bit weary, 3 doesn't feel enough so 4 it is =) I really upd the hard k's last week, with some Vo2 and sustained effort training for a 17km mountain run of 2000ft of climb and ended up with my calves being locked solid and referred ankle pain which went away with 2 days rest
Do you believe in taking a off day completely no running or no biking.? I find I recover fast and hates off day completely
Taking rest days is important. Some mild stretching on rest days is good too as is a leisurely walk. Sometimes a few days to a few weeks off is good if you have been training hard.
If you are getting ready to run a marathon for the first time, you should try this marathon training program “Zοrοtοn Axy” (Google it). You can be guided by this book when you have run one before, and if you want to know the do’s and don’ts and training schedules. This really is worth a try. .
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Hey Sage, I can easily run a 1:10 Half marathon but have trouble with running the full marathon (I hit the "wall" at miles 18)! Any tips, and I also run about 20 miles a week.
hahaha no way
He said your base weekly mileage should be like 40 -50 miles per week to aim for a sub 3 hour marathon
Михајло Јеремић you saw him say easily too right...
Try 50.
Nuray
not quite there yet but i have run 1.28 half and 3.23 marathon. subscribe to my channel for running tips and reviews :]
0:15 😁😁
PS tidy your room
Replace all the "easy runs" with cycling.
if my easy run is 1 hour should be ride be 2 hour?
ive started cycling about once every 2-3 days. long hard rides where im push heart rate and lactate acid almost to max. This over a short period of time has made a 45min or more six mile run a nearly 36 min run. so i agree with the cycling but i run all but one day a week.
your hands are doing so much of the talking that it's distracting from your message
I watched the first few minutes, but couldn't continue... Dude needs a translator. So much jargon being spewed out there's no room to understand it in layman's terms....
Ed Hebert if you can't understand what he's saying you probably havnt been running long enough to break 3