RUNNING A SUB 3 MARATHON | THIS IS HOW I DID IT
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- čas přidán 30. 06. 2024
- This video is all about how I ran a sub 3 marathon. Running sub 3 marathon is a HUGE milestone for so many runners, it can also achieve a Boston Qualifier so hopefully this will help if you're thinking about having a crack at the distance, ENJOY THE VIDEO!
Intro 0:00 - 0:36
Training Why 0:36 - 4:01
Types of Runs 4:02 - 11:41
Raceday 11:42 - 15:37
Watch Setup 15:38 - 16:38
Nutrition 16:39 - 18:45
Kit 18:46 - 19:14
Strength & Yoga 19:15 - 21:04
Bonus 21:05 - 23:16
Follow me on Social Media:
Instagram - / amritpalghatora
Strava - / strava
Follow Sharn on Social Media:
Instagram - / sharnghatora
Links to product used:
Garmin Forerunner 245 (non music): amzn.to/30LIcPi
GoPro Hero 9 Black: amzn.to/2Z5zuKq
GoPro Shorty: amzn.to/3qbDogX
GoPro Light Mod: amzn.to/3aUnTnh
Music:
www.epidemicsound.com
#Running #Sub3 #Sub3Marathon #AmritpalGhatora
Hey man, I ran a 26 minute marathon PB 2 days ago - 3:05! So I've qualified for Boston! Congrats on your sub 3; that's my next goal and I'm currently watching every 'sub 3 marathon' video on CZcams I can find. Your videos are excellent.
Nice work!! That is a huge PB, well done! Thanks so much, if you ever need advice, reach out.
Really enjoyed this video! I could relate to a lot of what you were talking about. Congratulations on running sub 3! I got back into running in May of 2020 after being away from the sport for 11 years. I am 51 now and done a year of running....running over 2000 miles over this past year. I feel like I have developed a good base and now have set my sights on doing a marathon in the fall. Like you, my ultimate goal is running Boston. That's my inspiration. If I run the fall marathon in anywhere from 3 to 3:10....I will qualify for Boston and be happy with that.....however, I am looking to run under 3 and will be training accordingly. I have learned a lot over the past year and I know there is still a lot more to learn. All the best!
Thanks Allen, amazing that your back running again after such a time away! Wish you all the best for the BQ and you have a good shot to nail a time and get in for 2022.
Solid advice on physical training and mindset! I enjoyed this!
Cheers mate and yes the mindset for me was a true unlocking moment as it allowed me to really believe it was possible rather than some myth that I made myself believe
Great stuff, Amrit. Brilliant tips there. Thanks
Cheers Rob, deffo should help on the route to a sub 3!
Another great and inspirational video Amrit. Thanks for the insights!
Thanks Will for watching!
I’m going for 3:30 in September (1 month from today!) I have a 3 year plan to get a BQ time. I’ll be 38 by then and my ultimate goal is to qualify by 40. This is a great video. It’s all about consistency!
Good luck Joshua!!
Thank you sir! A very honest story, open and connecting on a human level. I will take your experience into my training for Berlin this fall.
Your welcome Xander. All the best for Berlin, I’ll see you in Germany!
Thanks for such a detailed story! Really useful. Your journey seems similar to mine in many ways - which is motivating! My current PB is 3:18 but I’m determined (obsessed) to sub3 and make it to Boston. I feel like my engine is kind of there, it’s mainly my speed and biomechanics that I need to improve to get me to that level. Thanks for the tips!
You can do it! Have patience and it will happen!
Thanks for such a detailed insights Amrit. I’m sure, these are extremely helpful for many of us. Grateful.. 👍🏼🙌🏽
Thank you Monil for watching and best of luck with training as well
This is so incredibly insightful. Great video.
Glad you think so Samuel!
So good Amrit.
Really good timing to drop this video with real racing on the horizon soon! 🤩 I’m inspired!
Thanks Dan! And yeah, hopefully inspires those who are itching to test that race fitness and just needing those few extra pieces to crack that sub 3 💥💥💥
Fantastic AG! Very insightful - loved the focus on mindset. The biggest thing about 26.2 is to get over the doubt and you have described the HOW in terms of approaching the training in a very accessible way. Thanks for sharing👏🏽👏🏽👊🏽
Hey Hafi! Thanks for watching too and yeah I went into it with a different mindset than I’ve ever had, it was something that I developed throughout that cycle that I didn’t have before. That said, I needed the failures to shape that aspect and provide some worth to working that big harder! Wish you the best in that first marathon attempt!
What a great video. Everything you need to know, literally a complete overview. I just managed it myself a couple of days ago and I can relate to a lot of this. It's so, so worth the hard work because the harder you work for something, the more satisfaction you'll get.
Glad it was helpful Ronan! Amazing work, where did you get your sub 3?? It really is one of the best feelings!
@@AmritpalGhatora It was at Goodwood on Sunday, a runthrough event. I keep thinking about the race as much as I can while the memory is fresh! I remember during the pain of the race promising myself to not do something like this again if I got my time. As soon as it was over though I started thinking, maybe I should try a harder goal, I want to have this glorious feeling again :)
Like great champions, doing it once is amazing, doing it twice starts a legacy. You have to come back and do it again!
Great advice and as someone looking to get under 4 hours and starting to now work with a coach, its great to hear that the things I'm now doing are what you've done yourself. Belief is everything too.
Couldn't agree more!
Brilliant video! Consistency is key, no doubt. I'm still looking forward to my marathon debut, but sub 3 is definitely in my bucket list :D
You got this! Yeah it always will be, I strive by that saying! And a sub 3 is a huge accomplishment, that's for sure! 👏
Great story, nicely told, thanks Amrit! - I’m inspired!
Thanks Mike
well said! congratulations on achieving your goal!
Thank you so much 😀
Really enjoyed this video. Thanks for sharing mate
Glad you enjoyed it Robert 👍🏽👍🏽
Great video, thanks!
Great video man! Chasing the sub 3 this year. Really hit momentum after a 3:18 half in November. A lot of your tips resonated with how I've been training leading up to this point. I have one more half marathon this weekend to try n run back to back sub 1:25 and then continue to build up base for the marathon cycle mid summer.
You got this! If you can bank the sub 1:25 then you are within a great shout! All you need is speed endurance over the 26.2 and you'll be VERY CLOSE!
@@AmritpalGhatora Yeah im excited to get after it. I feel by the time the time comes, my fitness will be ready to light it up! Page is dope. Ill be tune in! #Subscribed
Thanks for a great video! I've yet to run a full marathon, and your video is great inspo.
Thanks for watching
Excellent video, great personality. It feels like your getting tips from a friend. keep it up.
Thank you man
I'm nowhere close to a sub-3, but this advice is something that I'm going to take forward for my own goals. It's not the standard information that I have heard in other places, and hearing it gives me confidence to follow your advice and know that the nuts and bolts things you discussed and mental/motivation techniques can work.
Thank you for watching :)
Amritpal’s story is so comprehensive, thank you so much, best wishes for your successful venture.
Thanks so much!
This was an excellent breakdown, thanks for sharing
Thanks for watching!!!
Another great video thanks !
Thanks for tuning in again Steve 🤜🏽🤛🏽
Top notch advice, thank you! Got a spot for the next London marathon so will be adding your advice to this traing block 🙌
See you in London Alan!
@Amritpal Ghatora going to try for 3.20 but will see. Base building at the moment, cheers for the content
Interesting video. Thanks. The journey to sub 3 is a real adventure. Congratulations.
Thanks for watching 😎
Super helpful video! Thank you!
Glad you liked it Rob
Going for sub-three in a couple of weeks! Thanks for the tips, I've done most of the training so feeling like this could be my day...
You can do it!!!!
Thanks Amrit! Great motivation. Gonna try for a sub3 this year, 23 years after I did the last one, now at age 62. Retirement has allowed me to up my training game, adding mileage and conditioning with some speedwork and time for naps! I did a half marathon time trial in 1:23:26 last year so I feel it might be possible (even though typing this it feels ridiculous). Targetting October, hopefully there will be races.
Hey Alan! Wow, better than me! Love the fact that your going back to attack sub 3 after such a while! But after that time trial, give it a go, speed is there, more than anything, 2x 1:29s will feel cruisy
If you can do that at age 62 Alan, then you are a hero. And it sounds like you hopefully can with a half time like that so good luck, I think you'll do it!
Agree with you Ronan! He certainly has the speed!
@@tigermoth99 Thanks Ronan, and @Amritpal Ghatora I appreciate the support !
Did you run a sub 3 Alan?
Well done. great job !
Thanks mate
Great video thank you. Definitely inspiring me. I cracked sub 4 in 2019 now really want to get under 20 for 5k and this has got me thinking about what I could achieve in a marathon, especially as my half pb is 1:43. Keep up the good work.
You can do it Grant! Sub 20 for the 5k is a great step! 4:00min/km or 6:25min/mile will definitely unlock the speed in your push for seeing what you really can do for your marathon PB!
No shortcuts! You're spot on with that one mate! Yet to run a sub 3 having only ever done 1 marathon (3:23). One day i might have a crack at it!
It’s the only way to think about it! No one can do the work for you! All the best with the push towards it, your really closer than you think....
Great video. Very inspiring and congrats for the sub 3(s).
Glad you enjoyed it James! Thank you :)
Just started running again so great to get some inspiration :-)
Great to hear and happy to help along the way!
Thanks for this. Loads to take away and apply to my own training. 🙏🏻
You got this Nicola!! Thanks for watching
Great video, really helpful
Thank you David for watching. Happy you can take something away form the video
Thank you for sharing your story. Very inspiring.
Thanks for watching Ben!
Another brilliant video Amrit. I'll take so many tips from this as I keep training toward my goals. A question about tune up races, do I schedule them in a down week so you've effectively taped for the tune up race? Thank you for filming this.
Thanks Dave, lots of little tips in there for sure! Makes me happy you took some value out of it ☺️
Thanks Amrit, great video, good timing, I’ve got a marathon coming up 15th of May, have got a half Marathon 10th April, hope thats not to close to the marathon, did my first marathon last year, hard marathon had some big climbing hills, did it in 03:23:35 i was 56 then am 57 now, came first in my age group, so really happy with that for first marathon, I feel like I had the bass fitness but yeah need more speed, 95% of my training was rolling hills trails, no intervals, did a 5k few weeks ago 19:06 & a 10k did in 40:16 struggling to get into the 18min for 5k & sub 40min 10k still got a bit of time hopefully get a bit faster by May the 15th, thanks for this video big help 👍🍀🌲🌳🌴☘️🙏
Ahhh your races are very close, that’s really exciting! Hopefully you can take a few pointers from this video for the next few weeks though. But in terms of speed, your very close for a sub 3, it’ll depend if you can prepare well, fuel and rest enough in the days prior and have the perfect day as well. Wish you all the best and let me know!
@@AmritpalGhatora yep thanks Amrit, bit nerve racking but can’t wait to give it another go,cool 👊🏼
Enjoying the content. I restarted running in 2020 at 27 mins 5K and a year later am at 19:07. In my 40s now I have to work for the gains. In my 20s I ran sub-19 on 2 unstructured runs a week. Hoping to run a sub-90 at the Ealing Half-Marathon later this year. It's great to see your journey as it helps me calibrate my own expectations (although I know we shouldn't compare to others, so pinch of salt and all that)
Hey! Thanks so much for watching! Wow you've made a HUGE improvement well done to you! 👏. Clearly you have the raw speed in you, just need to combine that within a good weekly structure and it'll come together eventually!
Amazing video. Thank you 🙏🏼
Thanks for watching
Fantastic video thanks.
You’re welcome
Thanks voor sharing! Really helpful. Going to have a crack at it this year or next year
Wish you all the best Robert
Thank you! I really appreciate you have taken the time to reply! I go to the gym 3 times I also swim and I’m a member of a club but I still get issues! It’s so frustrating :( I’ve never ran a marathon and it’s my 1st this year but I don’t believe I will get to the start line :(
Do you train with a plan? Getting to the marathon is an amazing achievement but you have to break it down into small chunks. When is the marathon?
Wicked advice Amritpal. I've got my second Melbourne Marathon in a couple of weeks (first one last year was 3:21). Raced a local HM 2 weeks ago and PB'd a 1:25. Race predictors are saying a sub 3:00 Marathon is likely, based on that HM time, but i'm not super confident about that and don't want to commit and be going out too hot at 4:15km/m pace and burning up early. I'll stick with the 3:10 pace group for this one, and see how i'm feeling on the day. I reckon i've got a sub 3 in me, but i'll go for that on my 3rd Marathon whenever that is.
Hmmmm sub 3 will be a close one. Need a good taper, good weather and the perfect race strategy and it’s yours!
Excellent tips.
Thank you
Great running AG , times I can only dream off, but great video and advice
Cheers Arthur! Thank you for watching too!
@@AmritpalGhatora Id love to know how you combine running and that commitment with normal life . I'm 50 got to running late (6 years ago)and have now done 5 marathons . But with a young family i do have stages where I struggle for time . But I do love running.
I know what you mean. I do look back and when I was training for the marathon and my best time, I was working, attending track sessions, double runs and I was just making it work, before work, late at night. Because I felt so passionately about the goal and the dream to do better, I somehow made the time and was completely flexible in all aspects. Sticking to a rigid schedule wouldn’t achieve the times, so being able to adapt around life and your own life is key to this!
Great content, really enjoying the channel! I may have missed it in one of your videos, but do you have any advice on hill rep workouts? Would they be worth incorporating for speed and any advice on structuring would appreciated? Keep up the good work.
Hey Robin, thanks for watching too! In terms of hills you can attack them via short hill reps or long hill reps. So something like a 10-15 min warmup followed by 5x 1 min up the hill and then a jog down. 10-15 cooldown. If it’s a shorter hill you can 10-15 30s sprints up and a jog down. If the hill is longer you can do 400m/2mins up the hill and slow jog down and do about 6-8 reps if your a little more into doing them. I hope that helps?
Really appreciate you taking the time to reply and thank you for giving some really good detail on some example sessions! I’m going to give them a go for a bit of variety. All the best and I look forward to your next video. Keep it going!
I’m running my first marathon in Nov. I know it’s my first but my goal is to run sub 4 or faster. I’ve been training for the last 6 months with half’s and 10ks in between. The distance scares me but I know with proper training and nutrition I’ll accomplish my goal. Thanks for the video Amrit.
Good luck to you. Believe it’ll happen, work hard and earn it!
It's too much informative and motivational ❤️🙏
Good information I hope Dristant?
Ya bro
Great video! My last marathon was a 3.01.54.. Now training for the rotterdam marathon to break the sub 3! Will check more of your video's! Keep up the good work!
Awesome! Thank you! Good luck at Rotterdam!
See you in a week!
Boston?
@@AmritpalGhatora Rotterdam 16.4 🇳🇱🙂
I love learning from how you did it. It's a dream to be able to one day run Boston Marathon. It's my 5 year goal.
One question which I have is how often you took/ take deload weeks? I know it's individual and got to tune in to body but still would love to hear how often you do it.
Yes and yes Moneil! Usually after say 2/3 weeks depending on what the cycle looks like. I have tried in the past 10 days of hard running and then a day off but the weekly cycle works pretty well so 3 weeks of build up and then a reload week to absorb all the training and just take some time off the feet.
Brilliant as always. Have you done a video on your morning mobility routine?
Hey Christopher, thanks for watching. I haven’t yet, wasn’t sure if it warranted it to be honest of me just rolling about loosening my back 😂😂
@@AmritpalGhatora Fair enough! :D
Great video and very apt for me. My PB is 3:11 in Manchester in 2018 but my mileage has increased since then and I can see a huge difference. I did a 20 mile training run last weekend averaging 6:51. I've never ran that far at that speed before. Not bad as I turn 50 this week!
Ahhh great to hear Gary! Yes I mean the mileage for me was a biggie and adding in that speed was key. But sounds like your on the right track ready to crush that sub 3! When is your next marathon?
@@AmritpalGhatora No idea yet. It should have been Prague last year but that is scheduled for 2 May 2021. It won't go ahead and even if it does I can't get there! I have also incorporated speed work which I hadn't done previously. I'm itching to race again.
Deffo this year you’ll get to race for sure! Just maintain that fitness and sharpen when you have a date that won’t get cancelled!!
Great job Sardar Jii..
Thank you sir
Thank you for sharing your story. I have been systematically training for the past 10 months, I have some basic trainings(mainly from basketball) from the college days. I broke 3:30 in April, and working my way up to 3hr. I have been learning and studying a lot about nutrition science in which the train the body to use fat as the main energy source. Do you have any insights in this area from your experience?
Hi, only through my own trial and error to find out what works best for me.
Thanks for the fantastically detailed story and your insights. Did you basically follow an 80:20 split of easy/hard running?
Yes Les, spot on! Roughly a similar split, maybe 70/30 ish even but the main thing was the Tue-Wed-Thur which built the strength of the week.
great video thanks, i wish to know lots of people talking about the essential of easy/slow run, during the period of training, are the slow/easy run pace gradually faster? or the easy / slow run during the whole training prep are same pace?
Yes they do get a little faster as iou become fitter
Great video! Do you mind sharing how did you fuel during training? especially during speed run and tempo run. Thanks
Hi Ryan, if you check out: SUB 3 MARATHON BREAKDOWN JOURNEY video on my channel I speak about fuelling during the run. But if your looking for more specific fuelling during speed runs I can add that to the list. Thank you
Amritpal, I find your account of how you achieved the sub3 extremely motivating. I (aged 47) broke the sub40 barrier last year, so a sub3 marathon is not entirely out of reach. It‘s in sight, but I have never run more than 50 k per week. I huess with the right kind of preparation it‘d be a possibility.
Do you perchance have a training plan online somewhere that shows what runs you actually did in the months leading up to your race? Best wishes from Germany
Hey!!! Thanks for reaching out and also in my fave country to race in 🇩🇪. I was actually working with a running coach who did the plan for me, but the fundamentals are there in terms of what you need. I’d be happy to look into this more for you, drop me a message over on my website: www.amritpalghatora.com and leave me your details and can try get you set up.
Hello from 🇦🇺 thanks for the video, congratulations on your Sub 3. My Marathon is Oct 10th, 15 weeks 🤞
Thanks so much for watching. Wish you the best in October 10th! Which race are you running?
@@AmritpalGhatora thanks Bro, Perth Marathon, part of the Perth Running Festival, they normally finish inside Optus Stadium.
I ran a PB in 2019 @ 3:10:46.
My training was a little adhoc and I was 83kg at 6 foot.
Have not touched alcohol in 2021 and dropped 7kg so far, joined a running club about a month ago.
Might of left the base build a bit late, but will hopefully get a PB at a minimum, Sub 3 hour would be awesome. Will use the pacers.
Your advice about diet and speed training is spot on 👏🏻
Amazing man! Well done to you and for the build up coming ahead. Wish you the best and keep me posted!
Great video, im hoping for a sub 3 in october, just wondered with the carb loading, do you do that a week before or just a few days before. And what percentage of your diet is carbs when your carb loading?
Good question Danny. Its something I really focus on from the say the Thursday, Friday & Saturday. The general guidance which I got from a nutritionist is the following: Carb intake can range from 2.3-5.5 grams per pound (5-12 grams per kg) of body weight per day, but experts often recommend a narrower range of 3.6-4.5 grams per pound (8-10 grams per kg). I tend to go with 8g x kg and I don't eat bowls and bowls food, I found it easy to liquid digest from the drinks that are out on the market like Beta fuel from SiS.
Just turned up in my feed. I'll subscribe and help to 1k subscribers. Your pace is my goal for HM but so far a struggle. It's my 10k pace right now. Lots of work to go.
Thanks so much Alan! One day that wasn’t even a pace I couldn’t even manage for 5km. Always targets to work towards that’s for sure. That’s what makes it fun 😂😂
Good advice
Thanks Eric!!
Nice vid. Very helpful. Who helped you with your training plan?
I was working with a coach called Justin Reid Simms here in London at the time.
@@AmritpalGhatora Thanks, Man. Genuinely great to hear your story. Managed to bag myself a running coach. Onwards!
Great video! Just wondering what your approach is to tapering before a marathon? I have my first marathon coming up on 3rd April!
For newer marathon runners. Deffo 3 weeks. If your a little more seasoned then something close to 2 weeks. Your last long run for the April 3 date should be this weekend perhaps.
@@AmritpalGhatora thanks! Yep, that's the plan. 21 miles with a block of 5 miles at goal MP towards the end of the long run to test the (hopefully not too tired!) legs. 👍🏽
Sounds ideal Nehal! Keep me posted on how you get on!
Thanks👍
No problem 👍
Hi nice vid what kink of yoga tent set up you go looks cool , thanks
You are such an inspiration. My goal for 2021 is running a HM under 1:25:00. If i debut on the Marathon distance in 2022, what time do u think i should be aiming for?
Keep pushin!
Thanks so much for watching! If you can get under 1:25 for the half, sub 3 for the marathon is within reach. It shows you have the speed, you just to carry that over distance.
@@AmritpalGhatora thanks mate! Will try, but first gotta reach that 1:25 HM time haha. Im looking forward to watch your thoughts of running a Marathon in the Alphafly. As much as i love Vaporfly... for a Marathon i would always choose the Alphafly!
Hahaha a good target to try to reach! I went into the sub 3 with some of the photos I showed from a half marathon where I ran 1:27, it was so hilly so kinda felt it converted to a sub 1:25 LOL. And as for the Alphafly, I had them last summer, but returned them. Felt a little clunky at first and just couldn't justify keeping them with no races back last summer but will give another try later in the year. Maybe for the Berlin or London Marathons.
April 14th. I’ve just bought a sub 3 hour plan from nick bester. I run with a good club and my last 1/2 was 1.34 tried for 1.30 but got a niggle. I am 44 years old too so not a spring chicken lol but I’m fit as I could be!
I'm aiming for Sub 3 for Prague 2023 Marathon, have done 60km max, have completed 5k in 18 mins close to 17, half marathon did it under 1:24 every usual 10k i ran around the block been doing 1 mile per 6:40 mins, will see how well i do it hopefully 3rd time can get it but felt like i should had done more mileage for training which was hard due to work hours etc
Good luck!!!
@@AmritpalGhatora I finished the marathon yesterday in 3:00:48 gutted injured my calf too many cobble stones let me down i was soo close for sub 3, 1st half was done in 1:23:40 last 10k ruined it for me
Man you are so inspiring! I love your journey! I have a question: I used to be fat and lazy and last summer from August I decided to change my life so I lost 28kg until today and I've been running since October 2020. I took it quite slowly as I first did a plan for 5k, the continued with a plan for 10k and now I am training for half marathon which I have to run on 18 April. I am quite new to running but I have a feeling I have been training the wrong way all this time. My average pace which I feel comfortable is around 5:20-5:30 per km but when I checked my heart rate it says differently! I Have an average of 160-165 bpm when I have this pace and I feel quite comfortable without being fatigued. However, I noticed that my speed isn't improving (although I am running longer now so I am not pushing it too hard) but I used to be able to do the 10k in 5:07 per km and now I struggle to do it in 5:10 for some reason. Do you recommend to me to run more in zone 2 (which for me is around 140bpm)? I just learnt about zones so I feel a bit gutted that I didn't know about this before. On the other hand, I tried running 5K today but my pace for 140bpm is 6:30 per km which is boringly slow for me! You recon I should run slower until my half marathon and push harder on my marathon? I feel so lost that I don't know how to train properly!
Hey man, thanks for reaching out and thanks for the comment. Well done to you on your own journey, wow that's impressive! Have a watch on my new video tomorrow, got some things cooking in terms of helping runners out there like yourself. In terms of your training, running easy running under the 140pbm is ideal but it sounds like you need guidance, structure and the ability to plan your training that's for sure!
@@AmritpalGhatora yeah I feel so lost! I was so excited to start running but I want to avoid doing mistakes so not sure wether to continue running on that pace or run using HR zones... I am 1.81 and I weigh 85kg so I still need to lose a bit of weight in theory to avoid injuries and improve pace. In any case I’ll wait for your video tomorrow man! Thanks for your reply and keep up the good work!
Are you doing any speed work?? As long as you do the right things, stretch, warmup, cooldown and look after yourself you’ll do just fine. Keeping things easy means you will just keep the HR nice and controlled which will enable you to utilise using fat for fuel as well.
@@AmritpalGhatora to be honest I’m doing interval training some weeks only once a week. I’m following a beginners plan which consists of 3 days per week run, 1 day strengthening and 1 day yoga. Then the final 3 weeks before the half marathon I have one extra day of interval training per week.
Sounds pretty good, naturally as you look to improve there is a lot of scope to add in more training!
Thanks for the great advice!
In your opinion how much it depends on genetics to run sub 3 hour marathon?
Obviously not everyone can do it even if training is optimized.
Thanks for watching Boris. Well I know what you mean but I started at 4hrs 42 for my first marathon and if you told me then I’d run a sub 3, 12 years later I would never have believed you.
@@AmritpalGhatora
Thanks 👍😊
Do you have a breakdown for the schedule of runs you did or a good resource for one?
Check out this other video I made: czcams.com/video/zYP6UbyYH_A/video.html
Thanks. Greetings from Mumbai. What was your height and Weight for the sub 3 hr effort. Was this weight your specific race weight (Which you maintain only during the race season) and what would be the non-season weight
That’s a very personal request for details. Can’t share that.
@@AmritpalGhatora sure, appreciate it. thanks for the reply
How do you run the volume without getting injured and how do you fit the mileage in? Double runs?
80% easy running / 20% running at intensity. Just listening to the body, strength work in the gym, try to eat well.
Having run 3:00:29 this is quite relevant :)
Oh damn Artur! I feel your pain! When is your next attack??
@@AmritpalGhatora I'm signed up for Thames Meander in August. It's meant to be flat, but it's on trails which are also open to pedestrians and cyclists, so might be tricky. I'll see how it goes - I might use that to try to get a GFA (around 3:02 for me depending on the cut-off) and then have a proper go in December in Valencia.
Sounds like a good plan! And yes deffo sounds like Valencia might offer the better shot. That is FAST!
Awesome advice 😃 Big 👍
i ran last year 3:08:24 i had serious stomach problem during the race and i had to take relief break 😷 missed about almost 2min 💩 i could have run even faster maybe 3:04-3:05 time, my legs went so stuck after that break, my goal was SUB3h but in that day it was impossible even without stomach issues.
Now i have new try next month 7weeks left for my raceday let’s see what i can do 😎 have to stay healthy too and also SUB3h need good weather condition. Aerobically am pretty fit at the moment i running basically 90-100km week
Best of luck Jarno on your next marathon attempt. You’re close with the stop you had to make and the mileage looks good, hopefully all the quality miles are in there and it all comes together on Raceday! Good luck 🍀
@@AmritpalGhatora Thank you so much 🙏
U can do faster, good reminders in general
My PB is 2:51
4.15 a km to me seems like im sprinting
😅 I mean by no means it’s easy but it felt like sprinting to me as well once!
What’s ur max hr
About 185
I ran 3k at that pace
Well done
You have to be thin to run a “marathin.”
Not necessarily
@@AmritpalGhatora I know lol sorry I was trying to be punny. Much respect for the accomplishment also man! Keep it up