My tip is to add two weeks on. So, if it is an 18 week programme, spread it over 20 weeks. This gives you two "spare" weeks to rest minor injuries before they become major, be ill, family, life, etc. without feeling guilty or trying to push back into the programme too soon. As I have got older, this leeway has become more and more important to both training well and my mental attitude through the process.
Alternatively, do what I do: take a plan from a book, run easy runs too fast, increase mileage too fast, get injured (mainly Achilles) usually around two thirds of the way through, race anyway (have trained hard), start too fast, cramp in the latter stages of the race, and be too dumb to learn from and correct your mistakes. Repeat these mistakes for your next marathon. Or take the excellent advice in this video. Your choice.
Hired a coach for the Rock N Roll Arizona Marathon in Jan. She helped me see that my easy pace was 1:30 slower than I was thinking which has been a game changer! Coaching and following a plan is so important. Your videos have been so helpful too!!
The idea about “is running a marathon part of the process, or is it the result of why you’re running?” Is a powerful question to ask ourself. I remember when I got into running 10 years ago, it started as process based, then I had the goal of qualifying for Boston in my first race (I didn’t, even if I was relatively close). Since I didn’t achieve that goal, I took some short cuts to try and get there and took an extended hiatus to focus on strength. Now, I’m back at it with a curiosity and patience I didn’t have then. Either way I’m much more process focused than last time.
Oh yea man definitely doable. If you've been doing long runs up to 15k or more; then based on your 10k PB I'm pretty sure you can do a 2 hr Half-Marathon already. I've recently achieved a 10k PB of 54:14 and I've got my first half-marathon next weekend and you bet I'm going for that sub 2 hour.
Love this, always giving sensible advice in a structured way. I had 6 weeks to prep for London this year and pushed for a sub 4hr finish.. Wasn't able to hold pace over the distance, but got to the finish sub 5hrs.
Great advice. Really important to have a reason to train so sessions and gruelling runs in your training cycle don't start to feel meaningless. Good luck to everyone running London 👍
This video comes in handy! I won't run the London Marathon but the Vienna City Marathon, which is the marathon of my hometown and happens to be on the same weekend. It will be my very first marathon, so thanks for your advice.
Really enjoyed this video! I’ve got a half marathon in October then running Paris Marathon 2023! This helped me think about some nice training blocks 😊
I just want to say how much I enjoy your videos. I found you a couple months back while training for my first half marathon that actually was yesterday. Since I was mid training, I didn't want to change up anything for fear of injury. Now that the race is over, I'm going to start your "ultimate marathon training" plan in a couple weeks. My training did not include any strength training and very little stretching, which I'm very fortunate that I avoided serious injury. I just started running this year (let's just say I have 15-20+years on you and Mary) and want to continue for as long as possible. I used a run 30 sec /walk 30 for the half yesterday but want to be able to run for longer periods of time, so I'm going to start at the very beginning with week 1 of your marathon training plan. I look forward to seeing more of your videos and just so grateful that you guys take the time to post them. 🙂
I really love your videos and your motivational approach to running. After running my first ever marathon in Berlin last week in 3:31h, I now just signed up for ballot of the London marathon. So let's see if I'm lucky enough to get in. Should be a nice next goal after UTMB Thailand this December.
Best advice ever!!!My enemy is always my ego and poor self reliance in other words,going to the start line with a lot unstructured work .thank you for your content.😃😄😀
Deferred London this year and sitting here at 4.10 in realising I have missed the start of my training plan 😂🤣😂 I love this approach, will watch the rest of the video now, looking forward to building a proper plan.
I ran my first marathon yesterday! It was solo/self supported. But gorgeous views and weather! Technically the last big-boy training run before my 50k which is my real race! Time to taper! I'm a new runner so each of these runs is always my new longest. Your channel is super super encouraging and makes me feel included and inspired even as a slower and newer runner
Congratulations on your marathon, and great luck on your 50k! I have no doubt you'll nail it, since you've basically covered the distance already!! I recently switched to 50ks, and love hitting PBs in training regularly! (Those were long gone at shorter distance for me. )
I got injured deep into training and had to take 2 months off. Here I am 3 weeks away from my first marathon, completely unprepared, and out of time to prepare. My plan at this point is to do the event anyway, and just finish. It makes me sad that I won't be able to compete with myself for the finish time I wanted, but after being injured for 2 months, I'm happy to just be running again. Great video, you two are the best!
@@imdking7190 I ran the full marathon with about 3 weeks of training post (2 month) injury, longest run in that time was 14mi. I was on pace for sub 4 hours until about mile 22-23 when I started having trouble keeping a straight line. I ended up finishing with 4:15:10. I'm glad I saw it through to the end. It was my first marathon, and I had no idea what to expect. If I would've gone out with a full training cycle, I wouldn't have been happy with a 4 hour pace, and it wouldn't have been pretty towards the end. Now I realize the importance of taking in fuel even if I don't think I need it. I also got to see what the wall looks like, and what it can do to me mentally as well as physically. Thank you for asking about this! You absolutely made my morning!
Did my first marathon today and struggled badly. Worst race I've ever had. Wanting to go back next year and give a better performance, so ill be taking this video on board
My running timeline so far: - Started running January 1, 2023 with my local running club (12-week C25K beginner programme) - First 5K race March 18, 2023 - Began training for a 10K race after that (I LOVE RUNNING NOW!) - Did a couple of races as part of training (Got injured; RUNNING SUCKS!) - First 10K race June 17, 2023 (RUNNING IS AWESOME!) - Began training for a 15K race after taking 5-weeks off running during the Summer holidays - Now in week 7/12 of my training plan and doing a couple of races as part of training My future timeline: - First 15K race November 19, 2023 - Begin training for a Half Marathon starting January 1, 2024 - First Half Marathon April 6, 2024 - Begin training for my first Marathon - First Marathon September 29, 2024 (Hopefully Berlin 2024!) - After that, continue running my whole life and try to run all six Majors!
I like the idea of "as long as you've got".Starting to think a marathon could be on sometime but maybe 2024!(At earliest.) Before i even enter one i want to be pretty sure i can do it. Thinking i need to get my long runs up a lot closer to 26 to know i can and also slowly build up regular weekly mileage to a higher level before even booking one. What would be a good regular weekly mileage over long term(6-12 months) to be a good starting point to then push on with proper committed marathon training? doing my 3rd half marathon race in a few weeks with a training plan based on your improver one and feeling great going into the taper period.
On the issue of HIIT, have you tried SSIT, short sprint interval training, i.e. 10-20 second all out sprints with 5x time active recovery between sprints? All the research I’ve seen indicate better performance outcomes from HIIT than tempo/threshold training, but I too don’t respond well injury/burnout-wise to traditional HIIT (like VO2 max repeats or Wingate sprints). There was a meta analysis on SSIT and found it better than threshold and almost as good as traditional HIIT in performance improvements. I do 30-20-10 (30 second walk-20 second jog-10 seconds all out sprint) in groups of 5 with two minutes active recovery (walk or light jog) per set. I pull the plug as soon as I can no longer maintain a truly all out effort on the sprint. I’ve found I can do these workouts as much as three times/week without burnout or injury and definitely see a performance increase (average week speed and pace at aerobic max) in half marathon training over just high volume aerobic or threshold work.
Hi! You said you run every other day, I'm curious to know what your weekly mileage is. I was adamant that my weekly mileage in the block before tapering be 140km per week and in order to achieve it I was running more than 7 times per week; unfortunately, this led to an injury right in that peak week. For the next marathon my goal is to train smarter, allowing for more rest days, incorporating cross-training in my training plan, etc. So open to advice to reshape my training plan like that
WHAAAT???? I just saw in your video the town of Split in Croatia,my hometown ???When were you in Croatia? Hey ,i spent all my childhood going to that beach,its called "Bacvice"😀
It all depends on your current fitness level, and past experience. For a complete novice, training for their very first marathon, a bare minimum of four months of training is required, but the longer you have to build up your fitness and endurance the better. If your an experienced runner, who has completed a number of marathons, then the bare minimum is three months of training, but your training will be more specific for your intended finishing time.
I did run 100k Flich Way in 2019 :)BTW I did trained for 5 month since april to Berlin marathon . All went good , 100 per cent focus , special diet , a couch all 5 month fully motivated . 10k 6 weeks before marathon I broke my Pb , half marathon which was Big Half in London the same , broke my Pb , then berlin marathon I couldnt even run 21k in my predictet speed , f'king dissapointed , dont know what to even say :)? 5 month of training :) now I'm a few days before Chicago marathon and I cant say that I'm fully recovered , still feel tired , not fresh at all . One more thing , 3 years ago i did marathon in 2:58:34 and that was on my on without any training plan :) Berlin finished with time 3:19:54 . Regards :)
@thismessyhappy do you think it is worth getting a coach? I'm a 32 year old that played soccer most of his life, taking on running as a more serious hobby lately and interested in improving a lot - but feel lost.
One tip .... training in the ice over winter..... go where the sun it.... I slipped broke my arm a number of years a go, and training with your arm in plaster isn't easy / not impossible but not easy !!
Thanks. I just ran the Berlin Marathon and I want to run in London or Hamburg. What kind of a recovery program do you do/recommend after a marathon, before you start a new training block?
Hey John, I’d take at least 2-3 weeks away from structure after a big race and kind of have that as the “end of season” if you like. Your body needs it. Well done on Berlin 😊
My brother ran Marathons in his 20's and he has bad knees because of it. I walk/jog 50 miles a week without any physical problems. After I jog 1 or 2 miles I get bored of it and start walking and I Also want to make sure I can walk/jog the next day so I don't push my body to the limit
The problem I see with that maintaining ant not deviating a bit, it comes with the inherent assumption that your plan is very close, within 95% of your capabilities. I run since some while but I think realistically I should be glad if my training plan is somewhere =/- 20% of what it should be. You need a lot of experience and great professionals (like the elite) to be that specific. Most people either overtrain or get injured following their plan, or be a lot under it and could easily take 10% more and would be perfectly fine. I would assume that even coaches that train regular people undershoot by quite a lot because it's better business to have someone not meet their potential and never know about it than if they get injured. Other than that, my problem - and I suspect it's a problem of many, many hobby runners - is I should lose 10kg to be ok, and 20 to be at my potential. Quitting smoking after 20 years was easy, running 7 marathons was easy, eating properly for a long amount of time is too hard. :( Maybe I have the wrong exepctations and the message is not aimed at me but at the minority that are great shape.
Hi, here it's a new marathon guy, since last Saturday 🙂, and I'm from Split, Croatia. I see you were running in Split in this video - are you still here, so we can have a chat and grab something for eat, on me? :-) All the best!
@@ThisMessyHappy basically I went out and ran a half marathon a day except for the 1st. There were 3 full marathons and 3 days off, to keep it even. Lots of easy paced mileage :)
My tip is to add two weeks on. So, if it is an 18 week programme, spread it over 20 weeks. This gives you two "spare" weeks to rest minor injuries before they become major, be ill, family, life, etc. without feeling guilty or trying to push back into the programme too soon. As I have got older, this leeway has become more and more important to both training well and my mental attitude through the process.
I love this!!
This is great advice and will do this next time. I have a friend that does this too
Yes, excellent
Alternatively, do what I do: take a plan from a book, run easy runs too fast, increase mileage too fast, get injured (mainly Achilles) usually around two thirds of the way through, race anyway (have trained hard), start too fast, cramp in the latter stages of the race, and be too dumb to learn from and correct your mistakes. Repeat these mistakes for your next marathon.
Or take the excellent advice in this video. Your choice.
Where can I sign up for your coaching?? Sounds right up my alley! 🤣 😂
Hired a coach for the Rock N Roll Arizona Marathon in Jan. She helped me see that my easy pace was 1:30 slower than I was thinking which has been a game changer! Coaching and following a plan is so important. Your videos have been so helpful too!!
The idea about “is running a marathon part of the process, or is it the result of why you’re running?” Is a powerful question to ask ourself.
I remember when I got into running 10 years ago, it started as process based, then I had the goal of qualifying for Boston in my first race (I didn’t, even if I was relatively close). Since I didn’t achieve that goal, I took some short cuts to try and get there and took an extended hiatus to focus on strength.
Now, I’m back at it with a curiosity and patience I didn’t have then. Either way I’m much more process focused than last time.
Such a good video, got my training diary out!
Watching this while on holiday in Turkey! Love all your videos 🎉
Goals:
5km - 22:30 (race on Dec.17) (PB 23:14)
10km - 45:00 (Mar ‘23) (PB 54:13)
Half-marathon - 2:00:00 (June ’23) (never run before)
Marathon - 4:00:00 (Dec ‘23)
I feel like these are achievable even tho I’m a relative beginner
Oh yea man definitely doable. If you've been doing long runs up to 15k or more; then based on your 10k PB I'm pretty sure you can do a 2 hr Half-Marathon already.
I've recently achieved a 10k PB of 54:14 and I've got my first half-marathon next weekend and you bet I'm going for that sub 2 hour.
Love this, always giving sensible advice in a structured way. I had 6 weeks to prep for London this year and pushed for a sub 4hr finish.. Wasn't able to hold pace over the distance, but got to the finish sub 5hrs.
Thanks for sharing, for advices, Actually for everything
Excellent channel that i recommend for my running friends
Keep going 🙏👏👏👏👏👏👏👏
Great advice. Really important to have a reason to train so sessions and gruelling runs in your training cycle don't start to feel meaningless. Good luck to everyone running London 👍
This video comes in handy! I won't run the London Marathon but the Vienna City Marathon, which is the marathon of my hometown and happens to be on the same weekend. It will be my very first marathon, so thanks for your advice.
Really enjoyed this video! I’ve got a half marathon in October then running Paris Marathon 2023! This helped me think about some nice training blocks 😊
I just want to say how much I enjoy your videos. I found you a couple months back while training for my first half marathon that actually was yesterday. Since I was mid training, I didn't want to change up anything for fear of injury. Now that the race is over, I'm going to start your "ultimate marathon training" plan in a couple weeks. My training did not include any strength training and very little stretching, which I'm very fortunate that I avoided serious injury. I just started running this year (let's just say I have 15-20+years on you and Mary) and want to continue for as long as possible. I used a run 30 sec /walk 30 for the half yesterday but want to be able to run for longer periods of time, so I'm going to start at the very beginning with week 1 of your marathon training plan. I look forward to seeing more of your videos and just so grateful that you guys take the time to post them. 🙂
As always great video, thanks again.
Thank you 😊
I like your editing.
Perfect timing. Im running London in 2023. Calendar now being populated. Hopefully see you in Boston in 2024!
I really love your videos and your motivational approach to running. After running my first ever marathon in Berlin last week in 3:31h, I now just signed up for ballot of the London marathon. So let's see if I'm lucky enough to get in. Should be a nice next goal after UTMB Thailand this December.
Best advice ever!!!My enemy is always my ego and poor self reliance in other words,going to the start line with a lot unstructured work .thank you for your content.😃😄😀
Deferred London this year and sitting here at 4.10 in realising I have missed the start of my training plan 😂🤣😂 I love this approach, will watch the rest of the video now, looking forward to building a proper plan.
I ran my first marathon yesterday! It was solo/self supported. But gorgeous views and weather! Technically the last big-boy training run before my 50k which is my real race! Time to taper! I'm a new runner so each of these runs is always my new longest. Your channel is super super encouraging and makes me feel included and inspired even as a slower and newer runner
Congratulations on your marathon, and great luck on your 50k! I have no doubt you'll nail it, since you've basically covered the distance already!! I recently switched to 50ks, and love hitting PBs in training regularly! (Those were long gone at shorter distance for me. )
1. Base block 1 - 3.5 weeks
2. Base block 1.2 - 3 weeks
3. Base block 2 - 4.37 weeks
4. Build block 4 - 4 weeks
5. Build block 4.7 - 3.9997 weeks
6. Taper 3 weeks 2 days, 5 hrs and 57 minutes.
😂
I got injured deep into training and had to take 2 months off.
Here I am 3 weeks away from my first marathon, completely unprepared, and out of time to prepare.
My plan at this point is to do the event anyway, and just finish.
It makes me sad that I won't be able to compete with myself for the finish time I wanted, but after being injured for 2 months, I'm happy to just be running again.
Great video, you two are the best!
Just saw this comment and realised there was no replies, how did it go? Hope you were able to recover from your injury and do the best you could
@@imdking7190 I ran the full marathon with about 3 weeks of training post (2 month) injury, longest run in that time was 14mi.
I was on pace for sub 4 hours until about mile 22-23 when I started having trouble keeping a straight line. I ended up finishing with 4:15:10.
I'm glad I saw it through to the end. It was my first marathon, and I had no idea what to expect. If I would've gone out with a full training cycle, I wouldn't have been happy with a 4 hour pace, and it wouldn't have been pretty towards the end.
Now I realize the importance of taking in fuel even if I don't think I need it.
I also got to see what the wall looks like, and what it can do to me mentally as well as physically.
Thank you for asking about this! You absolutely made my morning!
@brothershirt3156 good job finishing in the end.
Did my first marathon today and struggled badly. Worst race I've ever had. Wanting to go back next year and give a better performance, so ill be taking this video on board
I ran 2,700 miles, this year-in training for this marathon- in one week.
I’m feeling f*ing incredible.
My first marathon I ran maybe 500 miles..
Next year is an ultra🤟
My running timeline so far:
- Started running January 1, 2023 with my local running club (12-week C25K beginner programme)
- First 5K race March 18, 2023
- Began training for a 10K race after that (I LOVE RUNNING NOW!)
- Did a couple of races as part of training (Got injured; RUNNING SUCKS!)
- First 10K race June 17, 2023 (RUNNING IS AWESOME!)
- Began training for a 15K race after taking 5-weeks off running during the Summer holidays
- Now in week 7/12 of my training plan and doing a couple of races as part of training
My future timeline:
- First 15K race November 19, 2023
- Begin training for a Half Marathon starting January 1, 2024
- First Half Marathon April 6, 2024
- Begin training for my first Marathon
- First Marathon September 29, 2024 (Hopefully Berlin 2024!)
- After that, continue running my whole life and try to run all six Majors!
I really appreciated point one. I just finished the half marathon I’ve been training for for the last 4 months and am sitting here going, “now what?”
I like the idea of "as long as you've got".Starting to think a marathon could be on sometime but maybe 2024!(At earliest.) Before i even enter one i want to be pretty sure i can do it. Thinking i need to get my long runs up a lot closer to 26 to know i can and also slowly build up regular weekly mileage to a higher level before even booking one. What would be a good regular weekly mileage over long term(6-12 months) to be a good starting point to then push on with proper committed marathon training? doing my 3rd half marathon race in a few weeks with a training plan based on your improver one and feeling great going into the taper period.
On the issue of HIIT, have you tried SSIT, short sprint interval training, i.e. 10-20 second all out sprints with 5x time active recovery between sprints? All the research I’ve seen indicate better performance outcomes from HIIT than tempo/threshold training, but I too don’t respond well injury/burnout-wise to traditional HIIT (like VO2 max repeats or Wingate sprints). There was a meta analysis on SSIT and found it better than threshold and almost as good as traditional HIIT in performance improvements. I do 30-20-10 (30 second walk-20 second jog-10 seconds all out sprint) in groups of 5 with two minutes active recovery (walk or light jog) per set. I pull the plug as soon as I can no longer maintain a truly all out effort on the sprint. I’ve found I can do these workouts as much as three times/week without burnout or injury and definitely see a performance increase (average week speed and pace at aerobic max) in half marathon training over just high volume aerobic or threshold work.
its nov. 10 and I just signed up for Los Angeles Marathon 19march2023 so I have 16 weeks, 15 blocks of increasing today's 10% mileage and 1 taper week
Taper for longer in my opinion. There’s almost no benefit to big training after 3 weeks out and none at all from 2 weeks out. Rest up and get fresh 😊
uw fitness freaks podcast is echt iets tof .
Thank you 😊
You sound like Simon brodkin I can't unhear it
Hi! You said you run every other day, I'm curious to know what your weekly mileage is. I was adamant that my weekly mileage in the block before tapering be 140km per week and in order to achieve it I was running more than 7 times per week; unfortunately, this led to an injury right in that peak week. For the next marathon my goal is to train smarter, allowing for more rest days, incorporating cross-training in my training plan, etc. So open to advice to reshape my training plan like that
wow .. 💪👍
WHAAAT???? I just saw in your video the town of Split in Croatia,my hometown ???When were you in Croatia? Hey ,i spent all my childhood going to that beach,its called "Bacvice"😀
It all depends on your current fitness level, and past experience.
For a complete novice, training for their very first marathon, a bare minimum of four months of training is required, but the longer you have to build up your fitness and endurance the better.
If your an experienced runner, who has completed a number of marathons, then the bare minimum is three months of training, but your training will be more specific for your intended finishing time.
You read my mind - I'm doing the Manchester Half next Sunday then I begin 26 weeks of training for the Manchester Marathon in April.
Awesome!! Good luck with the training 💪🏼😊 that’s a very decent amount of time 😊
Exactly the same as me Richard, my first Half 9th Oct Manchester my first Marathon April, best of luck to us both!
I did run 100k Flich Way in 2019 :)BTW I did trained for 5 month since april to Berlin marathon . All went good , 100 per cent focus , special diet , a couch all 5 month fully motivated . 10k 6 weeks before marathon I broke my Pb , half marathon which was Big Half in London the same , broke my Pb , then berlin marathon I couldnt even run 21k in my predictet speed , f'king dissapointed , dont know what to even say :)? 5 month of training :) now I'm a few days before Chicago marathon and I cant say that I'm fully recovered , still feel tired , not fresh at all . One more thing , 3 years ago i did marathon in 2:58:34 and that was on my on without any training plan :) Berlin finished with time 3:19:54 . Regards :)
@thismessyhappy do you think it is worth getting a coach? I'm a 32 year old that played soccer most of his life, taking on running as a more serious hobby lately and interested in improving a lot - but feel lost.
👏
Are you going to do a plan for this / update to the ultimate plan on the website?
One tip .... training in the ice over winter..... go where the sun it.... I slipped broke my arm a number of years a go, and training with your arm in plaster isn't easy / not impossible but not easy !!
Thanks. I just ran the Berlin Marathon and I want to run in London or Hamburg. What kind of a recovery program do you do/recommend after a marathon, before you start a new training block?
Hey John, I’d take at least 2-3 weeks away from structure after a big race and kind of have that as the “end of season” if you like. Your body needs it. Well done on Berlin 😊
If anyone is looking for a more challenging marathon, give Keilder marathon a shot next year
My brother ran Marathons in his 20's and he has bad knees because of it. I walk/jog 50 miles a week without any physical problems. After I jog 1 or 2 miles I get bored of it and start walking and I Also want to make sure I can walk/jog the next day so I don't push my body to the limit
why i run? life long running that's my goal and I hope i can get better on the way.
Is 3 week taper to much? Not questioning the method I’m genuinely just curious bc I want to run a marathon!
The problem I see with that maintaining ant not deviating a bit, it comes with the inherent assumption that your plan is very close, within 95% of your capabilities. I run since some while but I think realistically I should be glad if my training plan is somewhere =/- 20% of what it should be. You need a lot of experience and great professionals (like the elite) to be that specific. Most people either overtrain or get injured following their plan, or be a lot under it and could easily take 10% more and would be perfectly fine. I would assume that even coaches that train regular people undershoot by quite a lot because it's better business to have someone not meet their potential and never know about it than if they get injured.
Other than that, my problem - and I suspect it's a problem of many, many hobby runners - is I should lose 10kg to be ok, and 20 to be at my potential. Quitting smoking after 20 years was easy, running 7 marathons was easy, eating properly for a long amount of time is too hard. :(
Maybe I have the wrong exepctations and the message is not aimed at me but at the minority that are great shape.
Why am I watching this? Planning to do my first Marathon in June 2025 😅
👏🏽👏🏽👏🏽👏🏽👏🏽……..🙏🏼
Hi, here it's a new marathon guy, since last Saturday 🙂, and I'm from Split, Croatia.
I see you were running in Split in this video - are you still here, so we can have a chat and grab something for eat, on me? :-)
All the best!
Looking for this comment. I thought it looked like Split. Been there 5 years ago :-)
No deal
Just did a 10k today, see you on 6 weeks for the Bangkok marathon 😂🤦♂️
Plenty of time!! Better to show up undertrained than overtrained. 😆 Best of luck!
I've got a marathon this coming Sunday. I should probably start training for it.
Just kidding, I ran 620km in September. Shooooould be ok 😂
Holy Jesus! 620km?! How does that even work? What did your weeks look like? I just ran my biggest month for ages and it was about 150km I think 😂
Edwin you are insane
@@ThisMessyHappy basically I went out and ran a half marathon a day except for the 1st. There were 3 full marathons and 3 days off, to keep it even. Lots of easy paced mileage :)
London will be easy- 20 degrees cooler and no soi dogs to worry about.
Ha ha the soi dogs keep me fast 😂
It takes 13 days, ran the Pikes Peak Marathon 2 Sundays ago, then did a single threshold workout the next Thursday, and set a marathon PR yesterday.