How I Ran a
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- čas přidán 2. 08. 2024
- Check out the plan's PDF:
www.furman.edu/first/wp-conte...
On Sunday, February 19th, I ran the Austin marathon (my 3rd marathon) and got a new PR of 3:26:58. My mom also ran it with a time of 4:19:57, placing 8th in her age group.
In this video I cover the details of our training plan and some lessons learned.
Please like, comment, and subscribe for more.
0:00 Intro
0:16 The program
0:33 Track workouts
2:02 Tempo runs
2:37 Long runs
3:47 Pacing
4:51 Cross training
5:23 Recovery
6:33 Injury prevention
8:23 My dog says hi
8:26 Daily running
9:01 Conclusion
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#running #marathon #marathontraining #training #trainingplan #austin #austintexas #runaustin - Zábava
Sounds like a super healthy and efficient program! Thanks for sharing. I agree that focus on rest and recovery are so so important, and I'll try icing more often to help my knees going forward. Thanks very helpful!
Thanks for sharing. I ran 3:46 on my first marathon at age 54 with just three days, but no track or tempo…. Just easy runs all the way 🏆
You must have some natural ability.
Wow that is really impressive! Hopefully I will be that fit when I'm 54. Glad you found value in my video.
@@Dylan_Marshall my pleasure Dylan....i did run 3:06 last year at age 61...but that training did include tempo sessions 🙂
@@rasher331 you could be right Ashling and i also do a lot of training 🙂
Very impressive 👏
Really good informative video - I like the simplified work outs, helped me to work out my tempo and interval paces. I’m working to my first half so adjusting it accordingly but found this very helpful, thank you 😊
I'm very glad you liked it good luck on your first half you've got this!
Very helpful info!!!
I've been looking to start marathon training for a while now but I can only run 3 days a week due to being really busy, so this is so perfect for me! Thanks for the video, very well informed and helpful. much love ♥♥♥❤❤
Thank you Bogus Potato 🙏
Great video! Very informative and produced well. As a JJ athlete myself I’m trying to incorporate running as well, specifically the 5k.
Thank you. I'm glad you found it helpful
Thanks for the vid very helpful no bs no nonsense guide to run a marathon you can fine tune after this
Amazing Job !!!
Thank you!
Nice general hints and tips. I do think beginners need to be cautious on taking your advice as mileage and time on feet are not the same and plans would need adjusting. Seeing a physio for assessment and massage is always the go to to prevent injury before new shoes. Most people cannot mechanically sustain their recommended marathon pace based on shorter distances so glad you pointed that out. Good luck with any future marathons, see if you can break 3 hours on 4 days a week 👍
Dude this is an awesome video. +1 sub!
Thanks for the sub!
I think it's a solid program. It cops a lot of criticism, mostly from people who haven't used it or only see the 3 runs a week (ignoring the cross training element as if the heart knows whether we are running or cycling). I ran a 3:38 debut marathon, nailing the exact pace set out in the chart.
Your heart don't but your muscles do....if you drink 20 pain pills along the way....yes !!
Good informative video. You should have included hydration also but I know it would have been long video then
This is awesome, I question everything I do and to see the only difference between what you do and what I do is my long run is Sunday but I do bike twice a week once for recovery and once for improvement and stairmaster once a week because I enjoy punishing myself, I do also lift 6 days a week lol so just the running we used the same 3x method 💪🏽
currently training for my first Marathon, never ran more than a half. Thanks for the advice, great video.
If you can run a half you can definitely run a full if you stay consistent with your training. You've got this!
Great video
Thanks!
I do this program too. This video is affirms my training
Awesome glad to hear it
Thanks for this one. I’m training for my first marathon (5/21) and about halfway through my training plan. I’ve got some runners knee going so I’ve adapted my plan to be similar to yours. I’m also hoping for a sub 3:30. My 1/2 was a 1:33 and fastest 5K was 19:40. I feel like I should be able to cruise at 8 mins a mile for the whole thing but my longest long run to date is 15 miles. Hoping this knee holds up
Check your shoes as a potential culprit for the runners knee. I found it went away soon after I got new shoes.
I would say sub 3:30 is definitely achievable with those times. I second Eric's advice of getting new shoes. You would be surprised how much it helps!
Don't measur on a 5km..
For a marathon...10km...for example we all know by now you won't run a sub3hr if you can't do a 10km under 40min.
I once ran a 3:55 (aged 41) on 2-3 runs a week. It was supposed to be 3 but work got in the way and average was 2.5. Highest weekly mileage was about 28. (That said, It wasn't my first marathon and based on my fitness in shorter races at the time I should have been able to run about 3.30-3:40). It wasn't too bad on the day. I've had worse days.
I ran 3:24 running 3 days and doing 1 or 2 easy bike rides. It was something very similar than that, 1 track, 1 tempo or long repeats and 1 long run. At the end of the plan the last long runs were progressive to feel the marathon pace.
There’s no way you could jump into this blab without a base level of fitness tho. You’d be injured by the second or third week. Or thoroughly demoralised.
Correct. This is why I said it's best to work your way up to the first week of 15 miles.
Thanks
Absolute fantastic video, thanks for sharing. And kudos for the 7/11 edit
6:30 I need to do these, injured my popliteus and can only indoor cycling to train my zone2
Good video! My goal
is a 3:30 marathon in November so I’m working towards that with a good base level from now. How did you battle those shin splints? Last year I’m also pretty sure they became SF so stopped running for like a month and tried everything on the internet for strengthening calves etc but they haven’t fully stopped tbh… I’ve been keeping them at bay for some time now but every time I increase my volume they always hurt a bit for a few days.
New shoes, resting, and icing has helped my shin splints but they still haven't fully gone away.
Intervals can be done on a treadmill too
I also ran my latest marathon after only running 3 days a week. I did a Tuesday 6-8 miler, a Thursday tempo or progressive for 6-8 miles, and a long run on Saturdays at 30 seconds over goal race pace. I added in yoga 2-3 times a week for 15-60 minutes. Finally, I did 1-2 Peloton rides (not classes, just simple rides) for about 30 minutes. Stayed healthy and injury free for the whole training block, and ran a 3:32 marathon. For those of us over 50, I feel this is the way to go and not beat up the joints so much.
@Eric Zuckerman, typically how long was your long run?
@@alaskahudson That varied greatly. I started with just another 8 miler, but gradually increased. When I got to 13, I dropped back the next week to 10 but the returned to 14. I then increased by 2-3 miles for a month before dropping back for one week. My last long run was 22 miles, three weeks out from the marathon itself.
For the whole training, I ran 18 twice, 19 once, 20 once and 22 once. The 22 miler included 5 miles at below goal pace. It was great to know I could run those miles and still get it done.
@Eric Zuckerman OK that is great information. I am working up to a half in 7 weeks, with a goal of a marathon at some point when I am ready.
Have a great day.
John
So what do we do for other days
I am definitely going to try this...I struggled last year with 5 days of running.
I used to run 5 days a week but it's tough to keep up with a full time job and/or school.
The rabbit hole goes as deep as you wanna take it. If you do.just stride exercises two days a week...., stretch a bit , everything, everything everyday. ..... And an endurance run focusing on smooth form one day per week..... You'll find the least amount of training is usually best. In fact, I would go far as to say you do one endurance run every ten days,.and the rest is focus on skeletal health and efficiency. So, stride drills every few days, and daily activation and comprehensive dynamic stretching - less than half hour daily.
Depends on what your goal are....
Fair play tho, 3:26 is very impressive!
Thank you :)
The title is slightly misleading as, halfway through, it is revealed you also need to do two days on intensive cross training!
Yes but I was only running 3 days/week, as the title states
What is the background music you are using in this video?
Kid Laroi - Stay (slowed and reverb)
but with this program, aren't you increasing the km/week faster than 10% a week ?
Amazing- how do i get the pdf
There is a link to it in the description
Sir how about elvation gain once a week?
Gaining elevation during your runs is a great way to train, especially if you're going to run a hilly race
Number not amount of times.
Run your long runs quicker than MP every week and you will be injured fairly quickly.
Yes you CAN do this, but it's not a good way to train for a marathon for most people. When I was 20 and 122lb (I'm 5'6") I ran a 3:22 marathon on 5 days a week running, 1 interval WO per week, and reached a high of 44 miles in my longest week. Now I'm 27, 145lb since I gained muscle, and I'm running between 45 and 50 miles per week, getting to 65 or 70 miles in my top week of this marathon prep - but I'm 20 lb heavier, and training to run a sub 3 hour marathon, not to JUST finish. Yes you can finish a marathon only running 3 days per week, and recovery is really half the battle, but is it the way to run an entire marathon (no walk breaks, run even or negative splits) - no.
the long runs are similar to a competition every weekend. You totally forgot the easy runs which should be up to 80% of your workout.
There’s a big “yes, but”. You are young and male. So it makes sense that you can achieve a 3:26 and get away with “minimal” training. Kudos to your Austin results though! But I don’t think it would be possible to get some really fast times like BQs with such few volume. When I started marathoning, I reached a 3:29 with an average of 4 runs and maximum 35 miles a week as well. I am now a sub3 runner but that was only possible but upping the volume to at least 6 and even 7 days a week and running 55 to 75 miles a week.
Congrats on the sub 3 marathon! Ya I feel like when you get to the faster times volume becomes mandatory. Most of the elite sub 2:30 guys are running 100+ miles a week.
Why on earth don't you use the 3days a week to learn how to run fast....use that 3days a week to run a fast 10km...there is no better feeling than to run a fast 10km....in 1995 ...long time ago...I ran a 10km race in Norway....first thing...when I arrived there there were more than 50 000 participants....I ran a 29min32sec and my position was...wait for it....52 !!!!When you are under 27...forget about a marathon...enough time for that...learn to run fast !!!!
Running fast is super fun. I miss my cross country days when we would have 5k races.
Genetics
this music makes video unwatchable :((
Bro I’ll tap u out
All makes sense except the myth about evolution.
Sorry to inform you but evolution is not a myth.