How to Run a Sub 3 30 Marathon in 2024
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- čas přidán 7. 12. 2023
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Are you seeking how to run a sub 3 30 marathon? Running a 3 hour 30 minute marathon is not an easy task. That being said, the tactics you'll learn in this video will make an impact on your future racing.
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Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this CZcams Channel and the resources available for download/viewing through this CZcams Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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Nailed it again. The more I do highter intensity runs, the more goal pace feels easier. You want to do a little bit of “violence” to the body to force it to adapt. There’s runners who brag about the volume they do but then I asked them how much running they do above goal race pace or faster? Running a race is not about just how much volume you can do but how much of that volume is specific to the race. You’ll just tire yourself out and busy work.
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Enjoy all your videos mate. I done a 3 hour run on the treadmill this week. 5min/km pace - 36km. Was feeling the pain quite a bit. Sub 3 hours is my goal.
You have the heart and desire to achieve it. 2024 is going to be a great year for you
Holy s*** 3 hours is a long time on a treadmill! I ran a Sub 3 in October and believe it - you can do it as well! The easy single key component is big mileage over a long period of time. The rest will follow, but none will work without the work
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Thank you again! you are the most wonderful narrator and scientist i’ll cherish your advice 🙏🏻
Appreciate that. Keep up the great work!
Thanks coach Nate best CZcams resource around !
I appreciate that! Thanks for your support. 💪👊✊👊💪
Mindset is so important in a marathon as is fitness from training. Good luck Andy! We are chasing the same but on different marathons!
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Thanks once again for this information.
So nice of you ✊✊👊😍😍
I'm a 28 yo man and started running 1 year and some months ago; i've gotten down from 27:45 to 20:45 5k, 58 to 44 min 10k,
and on late august i ran my Half Marathon PR of 1:38.
This next year i would like to run my first marathon aiming for sub-3:30, i would hope it's a realistic goal given my PR's on the shorter distances,
particularly on my HM pb where i felt i did pretty well considering my original aim was just to go sub-1:45.
VERY well done having dropped such a solid amount of time off of your current personal bests. Keep me updated on your progress. You have some big PRs coming your way in 2024.
LET'S GO COACH! I'm wearing Altra Escalante racer shoes 7 ounces 💪
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At 57 only running for 2 years now i am going to try to do a 3:30 marathon in April. Your videos have inspired me to change my training. Next week i will be building a 16 week plan. Thanks again for all the great information.
You can do it! My pleasure and thanks for your support.
Perfect timing, this is the gameplan for next year. Rejected from Berlin and Chicago lotteries so race is TBD.
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❤I love your content! This past Friday I ran a PR in the Jerusalem marathon. It has 2,000ft of elevation. I finished in 3:35minutes. The garmin race predictor says I have a potential of 3:23. Maybe that’s meant for flat?
Either way thank you thank you ! Onward and upward 🎉🎉🎉
Congratulations on dropping that new PR and doing it at altitude. VERY well done. Wishing you continued success 💪💪💪💪 You are definitely well capable of running under 3:23 on a course like Berlin, Valencia or Frankfurt.
@@rundreamachieve thank you thank you. I wasn’t clear it’s 2,000ft of elevation gain, lots of climbing 🥵
Yes, then definitely you are capable of running under 3:23 for sure on a faster course. Keep up the superior work. 3:35 is moving!
@@rundreamachieve thank you 🙏 I really appreciate all you do and your encouragement
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How do you recommend athletes set time goals? I’m running my first marathon in the spring and having a hard time knowing how to set a realistic time goal.
I think a minimum of 16 weeks is required and 20-24 weeks is optimal to fully prepare for a marathon. It does take time and the more time you prepare the more ready you will be to sustain your goal race pace. Yes, you can still prep well in 8 to 12 weeks but you REALLY have to be strict with yourself...sometimes giving yourself more ample time will produce the goal you are aiming for plus you won't be in as much of a rush which we DEFINITELY do not want. Hope this helps. Keep up the great work out there..you are going to get right in your upcoming marathon in the spring.
Are tune-up races like a half marathon before your main full marathon race beneficial? How would you incorporate them?
Yes, I would do a half tune up race about 4-5 weeks out from your goal marathon for sure.
How do you know when your running too much easy volume. I feel I am doing too much zone 2/easy miles which has been making me overall slow and stale. If I were to do more speedwork I would need to drop some volume to recover better.
I think once you have a solid base of aerobic base mileage built (i.e. 3-5 weeks) then start focusing on implementing some speed sessions into your routine, 1 vo2max workout, 1 tempo run and 1 long run per week. Alternate a varied paced long run one weekend followed the next by an easy, relaxed long run. You'll get out of that slump by changing up the paces in your training. Hope this makes sense.
Thanks coach!
How long of consistent prep is required to move from 4 to 3:30?
6 months. Keep up the awesome work. You're going to get under this barrier 💪💪👊
Thanks coach!
The only question I have is I need to jump from 5:44 per km to 5min per km. I don’t think I have that kind of base right now. So should I get into a 6month marathon plan or first improve my 5k and 10k paces to about 22 and 44 respectively
yes, I would work on the 5K and 10k efforts first which can also be done during a 6-month build up. Yes, faster you can get at the shorter distances the stronger it will make you in the longer races. 💪💪💪💪
Thank you very much!!
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Im 33 years old, just ran 1:41 for my first half marathon. I wanna go for a 3:30 at my first marathon in april, am I to ambitious? Thanks for sharing your knowledge!
Definitely doable Nic and you are only 33 years old. I look forward to hearing about your 3:29 or faster time and nice work dropping that 1:41 half. 💪💪💪💪
I’m 22, just ran a 4:01 Marathon in October. Currently training for Belfast Marathon now in May. Is it realistic to push for 3:30 marathon or should I stick with training for 3:45?
I'd aim for 3:45 in May and a 3:30 at end of year. Good luck out there and keep up the great work. A 4:01 is a very competitive time. 💪💪💪
I started running last year September nd this year i runned my first marathon and finished it at 3h53
MMC 5 in 1in Middleburg happened on 27 Jan 2024 looking forward to achieve sub 3h30.
Nd the worse part i dont hv training program am just running everyday in the evenings nd am running at my ability everyday so pls assist me with more information nd the programs to achieve sub 3h30
Hey man wishing you great success in your future racing. Awesome job dropping that 3:53. Very well done. My best suggestion is to go to this channel and click on the hour glass and type in sub 3:30 marathon or 3 30 marathon etc. I have made a lot of videos on this topic which I know will help you. Keep me posted on your progress. I know you can do it!
I’m confident that I can run sub 3:30. My last marathon time was 3:36. However when looking a the race route there are some steep hills or elevations. I hill train every week in my long run. Any tips for getting up those hills but maintaining the race pace?
Hey Neil..is there any chance of finding a substitute marathon rather than the one you have in mind? If not, I still say go for it, you are obviously in shape to break 3:30 considering you dropped that 3:36. Do your best to stay as relaxed as you can and maintain your pace while going up the hill, lean forward slightly as you are going up the hill and let that momentum help you somewhat. Run the tangents in the race as well, no need to to run further than you need to in the race. Good luck out there and keep us posted on how it went. I know you can get it.
Hi coach just wanted to update you. I ran a 3:28:20. This marathon was brutal with elevations of 1394 ft. I did as you said and maintained my pace up the hills and leaning forward certainly helped. But your training advice from your videos was invaluable. Pushing myself hard on the long runs when everyone else is saying take it slow on long runs! For me it’s about getting comfortable with being uncomfortable. Thanks for your advice now time to focus on the next milestone pb. 💪🏻💪🏻💪🏻
Awesome job dropping that 3:28.50, a VERY competitive time. Keep up the great work and be patient, your goals are coming your way. Congrats on the great race.
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