How I Went From a 5-Hour Marathon to Qualifying for Boston
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- čas přidán 8. 07. 2024
- In this Beginner to Boston Marathon video I share the 5 strategies that took me from running a marathon in 4 hours and 59 minutes to shaving off almost an hour and a half in order to qualify for Boston and finally say I earned that BQ.
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Thank you for the tips! I’m 47 and started running a month ago. I started out not even being able to run for half a mile! I’m now training for a half marathon in 5 months. This is a huge deal for me because I’ve never been physically active but have fallen in love with running!
I run 6 days a week (4 miles now), do strength training with a personal trainer 3 days a week and yoga or barre 1 or 2 days a week. Running has changed my life!
Hi Billie - I love hearing stories like yours! Consistency pays off for sure. Thanks for stopping by and watching!
OK, so 5 months has passed. How did you go in your first half-marathon?
DNF
Training 6 days a week and increasing mileage is a great way to train. I pretty much run 95% of my runs easy. It's truly the best. Awesome work! Good luck in Boston!
Thank you so much Kevin - I hope my qual time is good enough to get in for 2022!🤞🏼 Easy running is where it's at for sure which is something that took me a long time to realize.
Easy running. Yes, absolutely - long easy runs. It took me years to embrace them, but when I did I couldn't believe how beneficial they were. I do most of my easy-pace runs on a treadmill, to keep a constant speed. They really are the 'engine' of distance running. Another thing I didn't embrace in my early years was strength training. I did pretty good without it, but when I incorporated strength training into my routine, my times came down.
Thanks for your advice!
When you said 16 years I expected you to say 6, you are so youthful looking! Amazing tips, thank you so much!
Aw that's so nice!! Yes, can't believe how fast those 20s and 30s flew by haha! Glad you found the video helpful!
Very interesting. I started running and ran my first marathon at 60 and had a time like your first time. I said it then, that it was one and done, but lately I've considered doing another. If I do, I'll consider all of this. I'm especially guilty of not running easy. And for that first marathon it was only twice a week. My impetus is that my daughter pointed out that we need the same time to BQ.
Well if there was ever a "why" sounds like your daughter gave you one.😉 Easy running builds your aerobic endurance and allows you to run a lot more miles...making the perfect combo for becoming a really strong marathon runner.
Well done with the recent marathon time Jane, that's a great time & a huge improvement on where you began. Great tips as well 👍🏃
Thank you so much, Martin! Looking forward to checking out your channel, too!
Amazing! Gives me hope ❤️
Thank you, Alejandro! Great things happen with relentless pursuit of your goals...no matter how long it takes! 🙌
You're such an inspiration. Thank you for sharing!
Hi Zabet!! Thanks so much for the kind words!!
This video was so encouraging. Thank you
It's been a journey, but so worth it!
We are traveling similar roads as far as running it seems. I ran my first marathon when I was 18. I went a long period of time without doing many very long runs while I had a young family. About fifteen years ago I started running distance again. I ran races occasionally, but it was something for fun and to help stay fit. I wasn’t following a program, being consistent and trying to get fast. In March I had a significant event in my life that made me rethink some things. I had thought about running Boston for a long time, but now I realized that I was 60 and if I didn’t really get serious about it, it would soon be too late.
Since March I have been running consistently. 5-6 times per week, and slowly building mileage month after month. A week ago I ran my first marathon since March in 4:51. It was The City of Oaks, a relatively slow hilly course. My peak weeks prior to that were about 40 miles. I’m planning to run the Revel Big Cottonwood Marathon in September. It’s fast, but not easy. It will take a great deal of strength to withstand the stress of the long downhill stretches.
Ive been training for my first marathon too and documenting my journey. two weeks away and and Im so excited! Thanks for the great tips!
Yay Margie!! I hope it's amazing! How is the taper going?
Congrats on qualifying Jane! Thanks for sharing those great tips to improve your run game. It's always tough to juggle, life, family and work with training. Number 3 is a struggle for me too, I am always going out too hard and not recovering enough. I agree, number 5 is so important. Good luck in the race!
Thank you so much, Sage! Yes, the "juggle" is real. 😅 I definitely learned the hard way about doing too many fast miles - still a work in progress some days putting my ego aside, but I know it's best. Thanks for watching and happy running!
This was super helpful. Thanks
Hi Craig - that makes me so happy to hear as that's always the goal.
Awesome stuff. I agree with everything you said. Especially going slower on your runs more often to get faster. Great video 👌
Hey Shawn, thanks! Yes, doing mostly easy running is SO important. Once I heard the message over and over and OVER...it finally sunk in for me. Glad I finally listened!
Enjoyed this video Jane. Thank you for sharing what worked for you. I have re-started run training after a hiatus, and am coming to several of the same conclusions. I am going to be running the Mt. Charleston Revel race (1/2 marathon) in April 2022, and am getting some base mileage built before official training (using Coach Paul with the Revel system) begins in mid-December. The concept of cumulative fatigue that you explain so well is one of the primary pieces of knowledge I have discovered when analyzing the elite runners and the seemingly more effective training plans (like Hanson's, and Coach Paul's for instance). Hopefully, after this initial half marathon race, if all goes well, I will ramp up to the Marathon distance again, and be wiser to move towards my goals for that. Congratulations on your really cool accomplishment! It certainly takes great amounts of dedication!
Hi Vernon - thanks so much for all of the kind words! I "know" Coach Paul...in fact, I was so thankful I went to his training talk at the expo the day before I ran Mt. Lemmon in 2018 where I got my BQ. That racecourse had around 600 feet of elevation gain in the first 4 miles before getting to the downhill portion and had I not listened to him I know I would've gone out way too fast and exerted too much energy on those steep hills and would've thrown my BQ away. Instead, I ran super conservatively in the beginning (mile 3 pace was 2 minutes slower than my goal pace) as he advised and it all worked out great in the end!
That Mt. Charleston half will be so much fun and sounds like you are on the right track to have a great race and move into training for a marathon! All the best!
Wow, we have similar paths. Running my 5th marathon in April. This will be my second attempt at a BQ. I can feel this is gonna be it!
Awesome!! Believe in yourself and wishing you the best of luck!
This is so helpful! I’m 27 and doing my first one- Chicago in October! I really want to qualify for Boston as a goal in the future! I’m looking like I’ll be getting around 4:45-5 hours, so this gives me inspiration to keep up my hard work training!
Hi Wesley! If it matters to you, don't let that dream go! It's all about consistency over time and doing the hard work behind the scenes. 4:45-5 hours is a great place to start for most people and then it's all about chipping away. Best of luck to you as you begin your training!
Only a year into my running journey, but am moving to Boston for the next handful of years for grad school with the hopes of potentially running that marathon by the time I graduate. I still have a long way to go, but I am excited for the future and appreciate these tips!
That's exciting Oliver! My biggest advice is keeping working towards it and don't quit!!
So helpful & Congrats
Glad you found it helpful, and thank you so much!
Thank you so much this is extremely helpful. I am 32 and I ran my last marathon at 3:50 and I've been struggling to shave off the 20 mins I needed to BQ. I am definitely going to try your advice!!
Hi Sharrie! I'm so happy you found it helpful. You'll get there - just keep staying consistent and be relentless in pursuit of achieving that goal!!
Looks like I've come to the right place. It took me five hours to complete my first marathon a few months ago and I know there's room for improvement. I watched your other videos on running slow and thought you did a great job of explaining things. Thank you!
You're so welcome and glad the videos are helpful! Congrats on your first marathon...that's huge! But yes, my guess is there is still a lot of untapped potential there for you!
Really good tips! Agree with all of them! Higher mileage def helps with endurance and easy running prevents burnout and injury!
100%!!
Loved hearing this!!! (As a 5+ hour marathoner)
Consistency over time, patience and believing you can achieve in whatever it is you're after...we are capable of more than we think! 🌟 Thanks for watching, Kori!
Really inspiring video, thank you. I ran my first marathon this weekend and came home in 5:28 - I know I can do a lot better and have set a long term (5+ years) of getting under 4:45. As a Brit I'm not too fussed about Boston but am very keen to get a better time :) x
Well congrats on your first marathon, Nat...that's a BIG deal! I love that you have long-terms plans...and if you stay consistent with your running and train properly, my guess is you'll be a lot further along than 4:45 at that point. And yeah, there's a lot more to the sport than being faster, of course, but it's definitely a motivating piece!
This is such a huge topic! I know how emotional these qualification requirements can be for people. You're such an inspiration, Jane!
Thank you, Karli! And yes, it really is...what's important to remember and what I've had to remind myself is that the the Boston Marathon isn't going anywhere, which means years of dedication can get you there even if it seems like it might be impossible.
Great tips!
Glad it was helpful!
you are so smart!!!! I am working on marathon #57..love your videos:)
Thank you so much for the kind words! #57...that is so inspiring. Do you have a certain number you're hoping to hit?
Good for you.
Thanks so much, MK!
11:53 you mention nutrition.. last night I had a piece of birthday cake with my daughter who just turned three. I initially thought about not having a piece for fear that it would be bad for my training but I decided- my time with her is more important than my training. I had a smaller sized piece, ate it slowly, and enjoyed it. This morning during my run I couldn’t tell any negative impact. The key is moderation! No need to feel bad if you have a burger and fries or a piece of cake- you just need to be mindful
Hi William! Oh goodness, hope it didn't come off that you can't have any treats, etc. during training. I certainly do! So happy you had that birthday cake...that's a special moment!!
I’m 53 and training for my first marathon (MCM2022). Great tips. You’ve had a great journey!
Thanks so much, Jean! Oh MCM will be amazing...I would love to run it someday. All the best to you - I hope you have a great experience!
I'm also running MCM 2022! Third marathon. Good luck!!
I’m not ready to train for a marathon yet, but if I were you’re hired! Your story and strategies are inspiring!
Aww thanks, Dr. Nicole - that means a lot! I'll be here if you do decide to ever do one!
Great stuff and solid advice! Congrats on qualifying for Boston! That's a really good performance.
I kind of got a later start to the game. I'm 48 and I've been running for 3 1/2 years. For my 2 marathons, I've managed a 4:29 and 4:06 finish. But it seemed like I was always getting derailed by injuries. So I would make really good progress for several months, but then have to miss several weeks and essentially start over. Not cool! This past summer, after coming back from a 6 week injury break, I started doing my easy running (which is at least 80% of my running) by perceived effort. Without looking at anything but time or distance, I would just make sure it was one of those effort you could keep up all day. Really slow at first. But it's gotten quite a bit faster, and at a lower heart rate. As a result, my stamina has improved considerably. I think I could finish in around 3:50 at this point. Not as fast as you, but at least improving!
Thanks again!
Al, that is awesome!! Chipping away little by little is an excellent way to go about your running journey and with consistency over time, there's no telling how fast you'll be able to run someday! Slow running, as boring as it may be sometimes, is where it's at for staying healthy and for improving your aerobic endurance. Do you have a marathon you're currently signed up for?
@@runningwithjane Not yet. When I started back to running on May 27, I was still working with a PT on my foot injury. So it was really slow start and gradual build, to make sure the foot was OK. I'm around 32 miles a week and 13 miles for my long runs at this point. I wanted to run a local half marathon this month. But there were some scheduling issues, so I just picked what I could - the Thanksgiving Turkey Trot (10K). Still fun and better than nothing. At this rate, I think I can safely get my mileage back to marathon territory by this spring. If so, I'd like to run either the Irving or Arlington Marathon. The Cowtown Marathon is more popular and iconic, but it's earlier and I'm not quite sure I could be ready in time. :)
Awesome achievement! I am 64 and will be 65 in November and next year I attempt my 1st full marathon. I am hoping to run a 4:50 which is 11 min/mi pace. I run 5 days a week. I think for the older person, rest days become more important. I ran a bit earlier in my life and I recover from soreness way more slowly than back then. For my 1st marathon, I plan NO speed work but I do have a lot of hills in my routes. Also, I am doing plenty of 5K to Half Marathon racing before my 1st attempt at the big long haul. All the best.
Hi Ray! You make such good points. Even at 41 I feel the aches and pains of running so much more than I did 5-10 years ago. Fitting in aerobic cross-training in lieu of a day of pounding the pavement can certainly be a great substitute as well to build that cardiovascular endurance. In the end, everyone is so different which is why using cookie cutter training plans can be tough. 100% agree that people can do VERY well in the marathon doing only easy-paced running and yeah, doing it on hills will only prepare you even more. Keep me posted on how it's all going - sounds like you know what works well for you and your training and I'm sure you'll rock that 4:50 time goal!! What marathon will you be running?
@@runningwithjane I have done my research for sure. As for cross training, I have a "Gazelle Edge" where you slide your feet and pump arm levers. No impact. Great for days when one is too sore and could be used in case of injury to keep going.
Thanks 👍
You're so welcome!
Thanks for the helpful tips. I completely changed my lifestyle mid June, quit smoking and started running. I gradually made progress and I can run at least 4 times a week. November 26, I want to complete my first marathon. My training program says to only run about 4 times a week for 12 weeks straighr, but I'm obsessed with being in the best possible condition at the start. I hope that my body keeps up until then!
That is absolutely awesome!! Keep going! Just take care to not do too much soon, or you will injure yourself. Consistency is king!
Thanks for these great tips. I've been running for about 8 years, distances from 5k to 100 miles, but only ran one official marathon. That was about six years ago. I was going for 4 hours and bonked hard at mile 20 and ended up finishing in 4:12. My training was very similar to yours when you ran the 5-hour marathon. This year, I've decided to take care of unfinished business and will be taking a shot at a BQ in November. The improvements I made to my training are similar to those you made. I'm encouraged by how much difference they made for you - hopefully I can see some results as well!
That’s amazing!! Great job making the adjustments…it’s not easy. What is the BQ time you have to achieve?
@@runningwithjane I have to hit 3:20 to qualify, or a little faster to actually get into Boston.
Depressed, contemplating bad stuff but somehow convinced I can’t leave until accomplishing something and running a marathon seemed doable. Wasn’t sure how I was doing 12 weeks into training but listening to you has given me perspective. Thank you for reaching out and inspiring others.
Hi Cary! You are the reason I do this! You are well on your way to accomplishing your marathon goal. Beyond that I know there are so many more things you were meant to accomplish on this earth! I hope you keep yourself healthy in all aspects and please consider getting professional help for your depression. Running can be a huge help for mental health, but there are some things that need help outside of what we can handle on our own. Wishing you all the best!
Hey Cary this was 11 months ago. How are you doing?
Hi Cary. I'm only seeing this a year later for the first time and I just pray you're chasing sunsets and sunrise these days instead. Happy running!
Me ha gustado mucho tu video Jane, estoy en el punto de empezara 5 sesiones de entrenamiento a la semana, en abril 2023 corro mi primera maratón será en París, estoy con un entrenador y tus Tips están sincronizados con mi linea. En cuanto a la nutrición me siento completamente identificado, una de las cosas que sentí que me hacia bien era no beber alcohol. Gracias.
You are SO welcome!! Paris will be amazing and I wish you the best of luck!
I did few half marathons earlier, but still didn't try to do full marathon yet, because I got injuries too often and after that I gave up for few years, but my dream is still alive and recently I started to run again. Little by little, not pushing too hard, trying to avoid problems with my legs. I even ordered Garmin Forerunner watch. Let's see how it will go. Probably it is too late for marathon this year, but I believe I will do this in 2022 :)
A marathon in 2022 is an awesome goal! Being consistent and focusing on easy runs is my best recommendation for you. Not only will you build the aerobic endurance you need, but it's also the best way to stay injury-free. Keep me posted on your progress!
3:33 is a awesome time. Congratulations!
Thanks so much, Richard!
Wow, you just told my story. Turned up my running game after baby #3, finally a PR at CIM with 3:32, but then again, I live here in Sacramento. I teach third grade and stay busy, but now at 58, running my 54th marathon, 11th Boston...see where this stuff takes you?! Geez. Oh, AND our son is a PT graduate student in Denver, so I love running there, but it's a challenge. GREAT video. I'll be running on Monday with you in Boston!!!!
Oh wow, we are so similar! Even down to our PRs from CIM. 54 marathons - girl, you are amazing!!! Best of luck at Boston on Monday...we fly out tmrw morning and I can hardly stand it!
Very good advice. I don’t necessarily want to hear it 😂, but in my experience, you hit the nail right in the head. Thank you
Hi Michael! Haha, you can start with small changes and they will turn into something big if it matters to you!
Thank you kindly 😊
Great video! Enjoy your helpful tips! Running my first marathon in a month. I ran a half marathon for the first time in October of last year and since then I have ran that distance many more times in my long runs. I ran 20 miles a little over a week ago and I don’t think I’m going to increase the distance of the long run. Just trying to get miles in now and mostly easy miles during the week And a few weeks out from the marathon I will back it off of it. At 42 years old I just want to stay injury free and be able to complete the marathon which is goal one, do it in under 4 1/half hours goal two, complete it in under four or as close to four, hours is goal three. I think goals one and two are very much in reach and three is on the table depending on how I feel that day and how my body and I react to miles 20-,26.
Best of luck to you in your first marathon, Michael! You are good to stop at a 20-miler...if you have the weekly mileage you need, you'll be ready. Which one are you doing?
@@runningwithjane Thanks for the reply! In San Jose, Costa Rica on the 21st of May! 😉 I’m excited! Well done on your Boston effort as well! 💪
congratulations
Thanks so much, Kevin!
Love this video!! Thank you so much! Was there a specific training plan you used that incorporated a lot of what you mention? Or did you develop your own? Thanks again!!
Hi! I am a running coach so I created my own plans this year. I have had a running coach in the past and may hire one in the future (even running coaches need coaches!) but I have coached myself for my last 4 marathons.
I’ve said it once and I’ll say it again: mom’s are awesome and no one can say otherwise.
Heck yes...love this comment.😍
As someone who also went from a 5 hour marathon to running a Boston Qualifying time, I couldn't agree more with these tips! Wish this video was around when I started!
Congrats to you - it's no small feat!! Have you already run Boston or are you headed there soon??
Agree with no alcohol night before a run, have made that mistake plenty of times and always regretted it.
For sure! Just good to keep the consumption to a minimum in general during training.
I'm starting to run, I'm 42I ran three miles, 32 minutes. Hopefully I can gradually improve my form. I want to apply to the Belgrade Marathon next year for a half-marathon distance of 10 km. I hope I make it
Hi Miroslav - it's definitely all about consistency! Just keep showing up and running the miles and you will absolutely get there.
* Do you do any any leg work at the gym like leg presses or squats?
* Any trail running with steeper hills to add strength?
* Do you split training runs to twice a day or do it all at once?
* Trying to get started as a senior, should I run till I'm fatigued (hit the wall)?
* Run to a heart rate monitor or is that a distraction?
* WHEN do you eat in relationship to training or does it matter?
* Do you ever take a whole month off from training?
Lots of leg work - yes! Runners need strong glutes.
Love trails - 100 recommend.
Almost always all at once - for those experienced running perhaps 65-70+ mpw, a double run is often necessary.
If you're hitting the wall in training, you're likely not fueling well enough or going too fast. I don't recommend for most people to go beyond around 21 miles in a long run when training for a marathon.
HRMs can be great if you know how to run by HR.
Fuel before speed sessions and runs over 60 min. Fuel during for 75/90 min+ runs.
I don't every take more than 2 weeks, but there could be a good reason for taking a month off.
You sound so much like me. When I was in my late 20's I trained and ran my first marathon. I trained using Hal Higdon's novice program but missed so many of my runs. I think my longest run was 16 miles. Long story short my IT band got tight, and I got a serious pain in the outer side of my left knee. After 14 miles I had to walk. I finished in 5 1/2 hours. It was ugly. 9 more marathons after that, still not training correctly and then I quit. Fast forward to last year, now at age 48, I started running again. It had been 12 years. I spent almost 9 months building a base and then started training Hal Higdon's Intermediate II program. I have not missed any runs. I am running 50 miles a week right now and only have 5 weeks left before Grandma's Marathon. I am breaking 4 hours this time!!! Or at least I am going to give it everything I have. (So sorry for this long rambling message). Your video gives me huge confidence that I am doing the right thing. I am training exactly how you described. Mostly slow runs with an occasional run at marathon pace on a Saturday followed by my long run Sunday. I just did my second 10 mile at pace Saturday with a 20 on Sunday. Ok, I am done rambling. Hope you still running. Peace.
Not rambling - I love hearing other people's journeys. Welcome back to running!! Sounds like you are doing all the right things to prepare this go-around. Best of luck to you at Grandma's!! I hope to do that marathon one day. 4 hours - you got this!
@@runningwithjane Thank you. After Grandmas my plan is to run a 50k ultra later in the fall. But after that... My 50th Bday falls on Grandmas Marathon next year. How cool would it be of I could run 3:25 and qualify for Boston. Your thoughts? Am i asking for to mucb too soon?
@@copperdan7667 hey Dan that is a lot of time to shave off in one year. Doesn't mean it couldn't happen - don't know enough about your current fitness level to say. I'd say keep your eye on the prize (your marathon coming up and going sub-4) and then set your next goals from there!
@@runningwithjane . I understand. Ill get my marathon completed and then id love to taĺk. Possibly looking for coaching.
Great video. I've just subscribed.
I've been running years, but I rarely enter any races. I've recently done 2 Half's and done them in 1.32 and 1.33. I've just applied for Berlin Full Marathon next year and I need to get my head around running slower.
What sort of pace should I be looking at for slower longer runs? I find it impossible to slow down.
Hey there!! In regards to going slower...it's definitely tough mentally and doesn't feel right at first. But ultimately you just have to remind yourself that it's helping you to get faster over the long term as you build your aerobic engine. For slow long runs it's going to be around 1.5 minutes slower per mile than your half marathon pace/1 minute slower than marathon pace. I would highly recommend using the McMillan calculator online to help you figure out training paces (just input your recent race time.) www.mcmillanrunning.com
Hi 👋 I’m an absolute beginner so you don’t have to take my advice but a tip is to change your music playlist while you’re running. For example if you’re used to running at a cadence of 180 bpm Maybe look up songs or music a little slower Maybe 170 bpm idk 🤷♀️ my 2 cents
Hi Jane! Thank you so much for sharing your insights. I’m 52 and am following Hal Higdon’s Novice Program. This program has many rest days, especially before and after the long run. Would you recommend that I try running the days before and after the long run even if I am a beginner? Or, do you think your advice in this video is mainly for more advanced runners? I did run a marathon back in 2009, but since I’m just starting up again this year after not running for many years, I feel like a beginner. I look forward to your reply. Thanks!! Albert
Hi Albert - happy to answer your question for you! In looking at Higdon's novice plans I see that cross-training is built into the program the day after the long run. For any athletes I coach, I always put a recovery run in the day after a long run as to follow the "hard day/easy day" principle. More on that here: czcams.com/video/XyPVi92DqxU/video.html
I would personally move that shorter Tuesday run to the day after your long run but allow yourself to run as slow as you need. (Aerobic cross training could be incorporated on a different day or that same day if it's "easy.") This will allow you to actively recover while also getting in that "cumulative fatigue" I talk about in the video. I wouldn't worry about running the day before your long run right now since you're just getting back into the distance, but certainly over time it's a good strategy to add if you want to improve your time!
@@runningwithjane Thank you so much for replying so quickly to my question. I really appreciate it. I'll give your suggestions a try. Congrats on qualifying for the Boston Marathon!!
@@albertlacson6327 thank you!
Wow I bet ur even faster now that’s amazing love ur story and likewise I have had my own journey from a 3:44 marathon basically dying to 3:03 marathon 2 years after that of course before that I was focuse on the half marathon so I’ve got 6 years in 4 years really training hard and better and each year thank god I’ve gotten better and all I do mostly is long and easy runs 🙏 but I relate to ur story so thank u for sharing
You have such an awesome journey, too, Gonzalo! Just goes to show what hard work and consistency and do over time.
@@runningwithjane thank u sooooo much 🙏 it means a lot to me especially a really amazing runner like ur self to say to me I want to be as good as u one day and yes hard work pays off that’s wat I want to teach ppl and my family that if u put the work anything is possible u can’t cheat ur way their it’s all hard work just like u 🙏 and thank god just revived my first acceptance to the Chicago marathon so I will train hard to break 3 hours eitheir their or before that day 🙏 god willing
Congrats on BQ! We all know how hard it is to qualify. I am a 4:30 marathoner and want to get faster. I want to run more days, but, am afraid of injuries. Do you have tips on avoiding injuries?
Hi Anthony - thank you! I will definitely do a video on this (soon I hope) but my number one recommendation for avoiding injuries is to make sure you are running easy enough. Conversational pace/3-4 RPE/70% of max HR should make up 80-90% of your running mileage. Beyond that, if you have a track record of getting injured it may be time to have someone take a look at your running form or see a PT who can get you on track. I hope that helps and happy running to you!
Weight train
Congratulations and thanks so much for this inspirational video! I am also planning to do another marathon, 3 kids and 16 years later! For a 3:45-3:50 marathon what pace would you consider for easy miles? Thanks and good luck in Boston!
Hi Deirdre - thank you so much! LOVE that you are preparing for another marathon now as a mom of 3.
Great question - I'm coaching someone right now that's aiming for near that same goal time and she runs easy runs anywhere from 9:15 - 10-minute miles depending on a variety of factors. But some days you may need to go slower than that and that works too! Going by feel often works best. You may also want to consider doing a time trial to figure out your training paces - I talk about that in this video: czcams.com/video/3Oyc0ecitF4/video.html Hope that helps!
@@runningwithjane Thanks very much for your quick reply! My pace for my easy runs is 9:15-9:45 minute miles (depending on the heat and the hills!) so I feel that I am in the right range. I will check out your time trial video. Happy running!
Thank you for the helpful video. I just subscribed to your channel. What are your thoughts on integrating CrossFit into a 6-run a week training plan? Do you think there is room for it without creating too much fatigue? My last 2 marathon training cycles (both last year), I managed to run typically 4-5 days a week and CrossFit 3-4 days a week, but now I want to get serious about a BQ, and need to put in more time/miles training. What are your thoughts- are a BQ goal and CrossFit compatible?
Hi Anne - this is a big question I could hopefully do a future video on. I have two athletes who are CrossFitters also. One is marathon training...she goes to CF 2x/week...but she is not on a BQ journey at the moment. I guarantee there are people who have done both, but it would take serious commitment and time. It very much depends on the person, but to BQ, typically you're going to need to get to the point where you're running at least 50 miles per week. How far are you from a BQ time?
@@runningwithjane I need a 3:50 to qualify, and my fastest marathon time is 4:09. I did decide to drop back to CrossFit 1x/week, and realize that it may take a couple more marathon cycles before I can reach my BQ goal (my next race is 18 weeks away). In 2 more years I'll be in a different age bracket as well, allowing me 5 more minutes to qualify, so that may be my long-term goal. I do think that if I put in 50 miles/week *and* tried to juggle more time at CrossFit, I might be setting myself up for injury and not allowing enough recovery time.
I am a much older runner, (cringe) but ran my first marathon Sat year at 58. Going to be running Chicago again this year. Do you recommend strength training? Are their stretches you recommend? Great tips!
Hi Fiona - I think that is AWESOME you ran your first marathon at age 58. I definitely recommend strength training. However, it can be hard to start a marathon training plan and do a new strength training plan at the same time. This is the perfect time to start implementing a strength routine long before your Chicago training begins. I have 5 bodyweight exercises I recommend as a starting point: czcams.com/video/PJg_2sZ9qWI/video.html Here is a video on pre-run dynamic stretching: czcams.com/video/ws3GwLE06I8/video.html
Mileage is huge. Nice video
Huge factor for sure. Thanks so much, Shawn!
I've just finished marathon month ago in Olympia and plan for Boston Marathon in couple years; Can you please suggest me about any training plan I need to work on?🙏 I do running on some hills when I training and wondering if I need to spend extra time with lunges💬 on track
Do you mean speed work on the track? Short intervals like 200s and 400s aren't really necessary for most marathon runners. If I corporate tempo runs and strides if you're not doing that already!
When you reference the 25 and 40 mpw was that peak or average throughout the training plan block? To average 25 means you still got up high 30s peak so big difference potentially. Thanks for great tips!
Hi! Can you reference which part? I was probably talking about peak, but I'm not sure. When I got my first BQ, I think I hit in the 50s for my peak week. Now I always get to the 60s.
Ok cool I was referring to @ 5:55.
How did you schedule leg workout (strength training) in your marathon training block?
Here's a video to help! czcams.com/video/L-W8BW-nU0s/video.html I personally do my strength training on my rest day and then usually on my medium long run day!
How would your weekly mileage look like broken down into day to day? How many miles per day and when would you take your rest day if not after your long run day?
Hi! I'd recommend going back and watching my Boston Marathon training videos from 2022...I know I share it in at least one of those. But here it is in a nutshell:
Mon: long run
Tues: recovery run
Wed: rest day
Thurs: speed session day
Fri: recovery run
Thurs: aerobic medium long run (sometimes there are strides here)
Sat: easy run OR easy plus a short speed workout
So I’m 53 and signed up for a half end of May this year (Run The Bluegrass). I recently started the MAF method but I’m now having to run as slow as a 16 minute mile to stay in my aerobic zone. I’m just afraid that with this method I won’t be ready in time. Ran 3 miles today and it took 45 min. Should I stick to this and hopefully be ready? Thanks for all the input!
Oh man, good question. I don't follow MAF principles but I know it can work well for some. You have to be seriously patient. But anyone who has big goals with their running has to have patience. MAF is great because it helps you be smart in your training and not get injured while building your aerobic endurance. What is a 5k or 10k race pace for you, do you know?
@@runningwithjanethanks so much for your response. I haven’t ran a race in years but my best 5k was 33 min but that was 5 years ago. I’m guessing I can push it and do 36. I’m signed up for one in February. But on my next run I can try a 5 k not doing maf and see what happens? Does that sound like a good idea?
Hi Jane, thanks for this video. I am training for my first marathon in 8 months. I am trying to find the best training method for me. I see a lot of concepts of the Hanson Marathon Method in your video. Have you followed this method? Do you believe is a good one for first timers? Thanks in advance
Hi Nacho, the main things I know about Hanson's is that he does 16 miles as the longest long run and that it's pretty high mileage than most other beginner to intermediate plans. I know someone who bonked hard on a marathon using Hanson's and someone who had a great first marathon! Many people have had success using it for sure. Ultimately you gotta go with what feels right to you and what works for your lifestyle as well.
My goal is to quality for Boston
I've ran 5 marathon all LA marathons
My best time is 4 hours 38 mins
I run 3 time's a week 10 to 15 each run. ..so thanks for the advice seems like I need to run more during the week .. if you have any other her pointers please give them too me 😁
Hey there! First of all - excellent work running 5 marathons...that's a big deal! As far as getting a BQ time, yes, the amount of mileage you run each week definitely matters. So you run 3 times a week with each run being between 10-15 miles each? Though that's a great base to have when not specifically training, when it's time to marathon train, you'll definitely need to add in 2-3 more days per week of running on top of that. And then ultimately, you'll want to work up to at least 2 or 3 long runs of 20 miles or more. I would say getting your long run pacing down is important, too, which I talk more about here: czcams.com/video/HKFFYq__VT0/video.html
@@runningwithjane thanks for the advice I believe I am capable of it .... My belief system is strong whatever the mind can conceive and believe....the body can achieve.... I'll check out that link thank you best luck to you and God bless...❣️
@@onemcalone5821 absolutely you can!! All the best to you as well!
Awesome tips! How slow you suggest to go during trainings?
Hey there! Easy paced runs should be about 75% of max HR, conversational, RPE 3, zone 2...a good way to know if you're doing it right is to be able to comfortably take several breaths in and out through your nose.
@@runningwithjane Thank you very much for the reply!
Congratulations on BQ. Could you please explain how you did 60 miles a week?
Hi Chaminda! I think you'll find this video helpful about how I schedule my weeks in marathon training. But essentially I make sure I have a long build so I can get there safely and I run 6 days/week which includes a medium long run and long run. czcams.com/video/QGnBsPTiTZI/video.html
@@runningwithjane Thank you, Jane. Since finding your channel, I have reviewed most of the videos you have created to date. Yes, I did review the video as well and send you an invite to connect on the Strava as well.
I see that you did a “ Revel” race…was that your fastest? Because they are said to have more BQs then any others..downhill and faster….
I have done one and they are good for hitting that DQ.
My fastest marathons are Houston (3:30) and Boston (3:29) in 2023. But that’s because I became a stronger runner after I ran the Revel. But yes, 100% they are faster courses.
This is my story. My first marathon was almost 5 hrs in 2011. I swore off marathons until 2015. 2020 I finally BQed but didn’t make the cut. 2021 I finally BQed and I ran Boston 2022
Well huge congrats to you on the journey, Craig! The more we share these stories, the more people can see that there is so much more in them when they allow themselves the chance to see what's possible.
That Boston finish line was worth it, don't you think??! How did yours go?
Congratulations 🎉 I hope to BQ by 50.🙏
Wow not even halfway through this video I could name like 6 similarities to my own BQ story.
Really?? That's so interesting! Glad you finally figured out how to put all the pieces together to start making great strides with your running, too. I'm not sure why it took me so long to figure out consistency and slowing down we're such big factors in making improvement! So have you run Boston yet?? Crossing my fingers I'll finally be in for 2022.
@@runningwithjane hmm for me it was learning to run with faster cadence and midfoot strike, which meant that I could increase my mileage without getting injured like before. I ran boston in 2018 and again in 2020 (similar situation to you), and my 2019 time didn't qualify for 2021 (though I didn't apply). Good luck with applying! That first Boston experience is like no other, you will NEVER forget it!
My nutrition could definitely improve but I do all that stuff and I am not even remotely close to BQ
Hey there! I'd also been running for many years at that point and each year adds up, stacking cycles, upping mileage year after year in relentless pursuit of a goal...all matters, too. Planning to do a follow-up to this video soon and maybe something in there will resonate with you also.
@runningwithjane I'm also only seeing your highlight reel. I have no idea what your training looked love to get to 3.48 at Twin Cities. I am just basing it off my experiences. Your non training marathon is pretty close to what took me 14 to 15 weeks almost a year ago on a flat course.
I ran a marathon in 4:55 in 2009 and I would never run Boston and will never train or run that far again.
Thank you for this video. What do you mean run most of your runs at “95%”?
Thanks for the feedback! 🙏
Hmmm I have no idea 😆 Did I say that?? If I was going to give any percent I would say run about 80% of your runs at easy pace. And I also like to tell athletes if they get in 90-95% of what's on their schedule they'll be in good shape to have a great marathon!!
Hey guys - thanks so much for watching my journey!! I FINALLY made it to the Boston Marathon...here's the recap video of my 2022 race! czcams.com/video/jBh_ORhUKfA/video.html If this is your dream - keep going and don't let it go!
Coaching is for all levels of runners and I would love to help you achieve your goals no matter where you're at in your running journey. Visit my coaching page for more information or to set up a free discovery coaching call: readysetmarathon.com/home/run-coaching-services/
9:44-10:00 mind blown! This makes so much sense! I've tried this with cycling and doing the brick run after but I find it's not exactly the same.
Gonna def try to get closer to 5 days a week as I am somewhere around 3-4 (then a long run) and seeing if I can consistently get closer to 50 miles as a starting point. Thank you so so much!
Hey J - you're so welcome - glad you found it helpful! 50 miles per week is an excellent sweet spot for many runners training for endurance events...and if you get up close to 60 miles in peak weeks you'll likely see an even greater return. But these things take time to do safely so doesn't need to come all at once! All the best to you and thanks for watching!
Awesome, thanks!
@@runningwithjane Is 60 miles in peak werks require training on hills? Reason I'm asking this is I had run lot of hills on course at marathon event and I hadn't run on hills before this month
Incorporating hills is always a good idea...it will only make you stronger!! Just run by effort - if it's an easy run, your pace will naturally need to be slower. Hill repeats at pace can also be super helpful.
Hi Jane! Huge thank you for the inspiring video! I had a quick question, when you mentioned that you running 60 miles per week, it was during most of the 18-week training cycle or in the peak week? Your tips have been super helpful, so thank you again ❤