How I Went From a 5-Hour to a Sub 3-Hour Marathon (And How You Can Too)
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- Опубліковано 30 чер 2024
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⭐⭐ How I Went From a 5-Hour to a Sub 3-Hour Marathon (And How You Can Too)
Have you ever dreamed of running a marathon in under 3 hours and maybe qualify for one of the major world marathons?
In this video, I share my journey from completing my first marathon as an overweight guy in 5 hours to breaking the elusive 3-hour mark.
Whether you're a beginner or an experienced runner, my story and tips can help you achieve your marathon goals too!
I share from beginning to end what my training weeks looked like, my weight loss journey, and what I prioritized during this process including my full plan of how many miles, my schedule, and my nutrition.
Get those miles in and you can do it too - just stay consistent!!
Enjoy the video!
CHAPTERS:
00:00:00 - My First Marathon (Back Story)
00:01:41 - My Biggest Lessons Learned
00:02:26 - My First Training Plan
00:03:48 - Weight Loss & Nutrition
00:04:14 - Three Biggest Keys To Increasing Speed & My New Plan
00:06:11 - My Sub-3 Hour Marathon Training
#Marathonfuel #MarathonTraining #GoalSetting #FirstMarathonTips #TheRunningJourney #WeightLossJourney #IronmanTraining #Ironman #Triathlon #Olympian #UltraMarathon #MarathonPacing #PaceForMarathon #MarathonPace #Pace #fyp #foryoupage #foryou #marathon #bostonmarathon #thebostonmarathon #Alcohol #addiction #alcoholism #inspiring #motivation #fitness #RunWithRob2024 #RunWithRob #NewBrunswick #Manitoba #TerryFox #MarathonofHope #Canada
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What race does everyone have coming up? Let's hear it! 👇
That is impressive to improve your marathon by over 2 hours in around 14 months. I am 50 years old and it is taking a lot longer to improve. Thanks for the video!
Never say never!! Always remember slow progress is progress. I'm glad you enjoyed it!
You made it sounds so easy 😂. I've been training consistently for 10 years, yes a bit faster but still no where near the sub-3 hr mark. I think you must have some special talent too, congratulations!
Was definitely not an easy task! I would say try to change something up in your routine, gear, etc. The slightest change can make the biggest difference - you got this!
Sounds like you need to listen to some David goggins
Can I check on the long run advice @ 7:07, do you mean 7 miles a minute SLOWER than race pace?
Yes, I apologize, I misspoke there - thanks for catching that! The first miles in the weekend long jog are always one minute slower than race pace. The fast finish miles are at race pace.
Awesome ! I’m at exactly at running 10 miles on weekend and thinking of doing a marathon in February. You just layed out the whole plan 👌 . Thanks alot
Push for that marathon Carlos! Consistency will be your key then the progress will appear. Great work and all the best!
Same here Carlos! I’m at ten mile myself and planning to do the Austin marathon in February. Rob inspired me the same way-let’s get after it! Rob thanks for the great insights
If only I could go from race to race building up from where I got up to and compound the improvements. But my reality is train, race then injury then weeks and weeks to recover and back to square one. Then repeat for over 3 years.
But good for you man you started something and figured it out. Short term and long term goals are the key to improvement.
You got it!!
Amazing. Did u have any previous running experience in HS, college? And what was your age when you first started running (again)?
I ran a little bit as a teenager, doing cross country running in high school. I was never provincial champ or anything but I would compete in and sometimes win zones. I gave up running after high school completely and took the next 22 years off. I restarted running 3 years ago now and started from scratch. I could not jog a mile when I started. I started by walking.
This is such great advice! Especially coming from someone who was slower, and literally shaved 2 hours off their marathon. We see so many running channels with people who came from running sports - track or cross country, so they can tell us what to ''do'' but yet they themselves have never done it. I run a pretty slow pace... but I had a friend who ran a sub 2 hr half marathon and I personally felt like crap... forgetting that even though she was coming to me for advice on how to run a half marathon aka training and increasing milage... she came from tennis and was already super fit... and there is no way I could have even kept up with her, despite running multiple halves. I have done so many halfs without any speed training because I didnt KNOW you could or should train speed... I feel dumb... but I think videos like this are SOOOOO IMPORTANT!!! Because you are literally showing, that you DID it. You didn't come from a running sport (or idk maybe you did!) where coaches trained you and taught you that knowledge. Thank you for this video!
I love this comment Gorgie! You're right, no prior real running experience at all. I'm a regular guy who started off slow and overweight and this is what worked for me and I think is a great foundation for anyone trying to improve their time. Just put in the miles, watch what you're eating, and staying consistent with it was a massive part of it for me. I'm so glad you enjoyed the video and good luck with your training!!
Amazing Rob, very inspiring!
This is a great and very inspiring video Rob - 👍. I do think consistency, hills and strength training make such a difference. Well done
I currently have the Chicago marathon coming up in October this year which I am training for to run a PR at my current age of 48. Thanks for sharing the amazing story of your progress.
Hey me too!! You've got this! I'm glad you enjoyed the video & see you in Chicago 😄
@@RunWithRobCMV Way to go!! Glad to hear that you will also be running Chicago.
What a video! It relates to almost everything I say about running. Very impressive, I myself am trying to go for a sub 3 h in November 💪🏼 keep it going man, congrats
Let's goooo Henrique! You've got this!! I appreciate the kind words - glad you enjoyed the video!
Great encouraging video - thank you!
Glad it helped!
Well done Rob! You are an inspiration. 👏👍
Appreciate the kind words Andy!
Thank you for the encouragement and making us believe it can be done with hard work and discipline
Those are 2 of the many traits we need to be successful!
Thank you for a superb video
Thanks for the advice. I did one official marathon about 7 years ago soon after I started running. I was aiming for sub-4 and hit the wall at 20 miles, ending up finishing 4:12. Since then, I've run a number of ultra marathons up to 100 miles, so I've run the marathon distance lots of times in training and during ultras, but I never ran another official marathon. Finally this year I signed up for the Ocean City Marathon on November 2, so now I'm trying to figure out a good training plan to do a sub-3:30, or maybe even a Boston qualifier if I can pull it off. Your video makes me think it's possible. Thanks again!
That's great to hear man! I'm glad that its been working for you and congrats on signing up for the Ocean City Marathon! It's all about progress and consistency, I know you can do it 💪
This is inspiring to me! I want to do a marathon first but my ultimate goal is ultras. I followed you on Strava!
Thanks for the inspiration. I definitely need to dial in my diet. The better the fuel, the better the engine will run
Absolutely! It all comes down in the kitchen. Better fuel, better performance! You got this 💪
Thanks for this you are my inspiration! 😯
You're too kind - thank you!!
Very impressive, well done Rob!
Thank you Hannah!
That is impressive, very useful data point. Previously I also would have guessed 3-5 years to get that fast.
Very practical advice. Thank you!
Glad you enjoyed the video!
I've been running since 2006 and I've never run close to a sub 3 hour marathon. I've been an athlete my whole life, played division 1 college tennis in the US. I'm close to 50 now and it's becoming harder and harder to run fast. I'd be happy with a 3:15 marathon in my next one. You are not the norm.
That's amazing progress. Did you have any injury setbacks? That's been my biggest issue.
So awesome - great work! I am 50 and in the midst of a similar route. Hoping to break 3hrs in October. This was a great roadmap thx!!
That's great to hear!! Just keep being consistent, and you will break that by October no problem!!
My training was progressing superbly however after watching Joe's performance at the debate I've been demoralized was u supporting the wrong guy, I can't run without closure.
Great insight Sir.
My 1st FM was in Oct23 i did 4:35. Was running 60-70k per week. Gutted didn’t get sub4 but I didn’t give up. I knew i need to run more mileage and do more strengthening.
2nd FM April24 4:03 cut off 30mins PB in 6months.
What I did was i run 80k weekly and 2-3 times a week doing strength.
My 3rd will be in 3weeks time hopefully to get my sub4 target. I run more hills now and doing 90k weekly.
Also i signed up FM in Oct & Dec as you said to set a target to progress.👍🏻
Great info ℹ️
Thank you!
Great Bravo you did great! Important is always the consistency and volume at easy pace.. one quality WO per week easy running during the week and long run sometimes with some threshold inside… 🎉
1000% agree! Keep building consistency and results will be visible before you know it 💪
This is a great video!
Appreciate you!!
Awesome video - Once you built a base and started training for the sub 3 did you run at a faster pace for every Sunday's long run? I'm assuming you did since you built up the miles you could run at race pace.
What strength training exercises did you do? My legs felt so heavy at the end of the marathon, I'm not sure how to avoid that. Thank you for the video!
been looking for a 'regular guy' to follow on youtube. Great vid. Going for a PR of 4:30 in October. I can only committ to 4 days of running right now, w/ 3 kids and doing jiu jitsu as well. any advice if you can only run 4 days? I do 2 slow runs, 1 track workout and 1 long run. In a run club w/ coach.
That's a great and inspiring journey! I've yet to run my first marathon but I'm training to do my first half in October with a 1:45 goal. Hopefully early next year I can do my first marathon sub 3:30 and then work from there to go sub 3.
Unfortunately it does not work like that. A 3.30 marathon is nowhere near a sub 3..I am sorry, just being honest. Try and complete your first one before making any guesses on target times. The distance is brutal, trust me, you will be in for a shock. Forget all these yt vids.
Extremely impressive Rob
Thanks Ian!
Lovely and inspiring 😊
Thank you Lorenzo!
Really great story. So many UA-cam runners are experts, not coming from unfit couch potato. I’m 70 years old and your kind of time doesn’t seem realistic for me. I started running at 50 something and did my first marathon at 63. Old people, like me, realistically need to set their expectations on slower time. I’ve done a disciplined training and hope to get. 4:30 this Thursday. Good for me, not so much for a younger person. I absolutely agree with your idea to just get miles in, worry about speed later for beginners. Thanks.
great explanation
Thank you Jessica!
Amazing progress in a relatively short time! I’m looking at progressing from half marathons to my first marathon next year and was wondering if you encountered any injuries when you started to increase your weekly mileage? Or if you have any tips to prevent such injuries?
The best tip I can give you is to listen to your body. Second best tip is no more than 10% increase in weekly mileage EVER. Also, if you get into heavy mileage weeks, you should mix in some mobility and strength training to strengthen muscles. Finally, don’t underestimate the power of nutrition and recovery.
Inspiring! My best marathon time is 5:31 hrs. My goal is to run a sub 5 hour this December! I am training 6 days a week that includes strides, interval and long run. Do you think I have a chance to hit my goal?
This is so impressive! Just curious. How much weight did you lose in 14 months? Assuming your Sunday LR is always kept in the same heart rate zone, how has your LR pace progressed?
Lost a total of 65 pounds and now hovering comfortable at 185 lbs. For my longs runs, if I’m in the middle of a “build” I usually do some heavy miles at race pace (anywhere from 5-10 miles at fast finish) with the other miles 1 mil slower than race pace. If I’m just jogging for fun and to get out, I don’t even look at the watch and just go at whatever pace I’m feeling that day, which is usually about 2 mins slower than race pace.
This sounds a lot like my story except you are doing it a lot more efficiently than I am. I live in FL which makes it difficult to run a lot of the year with the heat and humidity. QUESTION is, what do you do, and how did you figure out during run nutrition. I don't see you wearing a hydration pack on race days. I struggle to go a marathon without a pack mostly to carry all the gels and salt tabs.
I'm not convinced that any healthy person can achieve sub 3, I'd love to, but I don't think I'll ever make it. Sub 4 hour is fine for me. I was doing 100k per week at my most, and just not getting any faster.
slow down. MAF Train. look it up. You can do it!
Do a lactate test somewhere in a lab. It will give you the right zones to train at.
@@Richard-lx3xk my problem is not a lack of so called zone 2 training, it's a lack of fast running.
@@Enoch-Root I'm not only talking about endurance zone 2. Also about your lactate threshold (the point which your body can't clear the amount of lactate acid and reasons why we slow down). If you train around that pace you'll get faster. Same with vo2 max sessions.
@@Richard-lx3xk I don't think there's anywhere near me I could get such tests, and it'd surely be prohibitively expensive for me, especially as I run for fitness, not competitively. I have considered getting a chest strap HRM, though that's obviously not a true lactate threshold test, I've also held off on getting one as I've been considering switching to Coros from Garmin.
On the Sunday long run. Was the first half faster or slower than race pace? Ty
From what I got, his sunday workouts looked like this: 1mile warm-up, 7 miles a minute faster than race pace, 5 miles at race pace and a cooldown. So, first half faster than race pace. He starts explaining this on 07:06; Hope that helps.
7 miles at a 5:51 pace seems kind overboard for a sub 3 hour marathon goal. Seems like a workout for someone going for a 2:45 or better.
Fast finish implies 7 miles at 1 min slower than race pace then 5 at race pace. If you try it he other way around you would soon discover its nearly impossible
@@svan81 I actually think it's impossible. One minute faster than marathon pace is roughly 5k pace for many runners. They aren't going to be able to run 7 miles at that pace in one go and then follow it up with 5 miles at marathon pace. Something is not right in that workout.
@@darrenjourneytorunfaster that’s what I heard but he called it a fast finish. I think he meant 1 minute slower for the first half. ?
i ran a 2 hour half marathon today at 250 lbs
What’s a 2 mile half marathon?
@@Autostyle.Detailing.Geelong lmao thanks i meant hour 💀
What what was your age ? when you did sub 3 hour marathon ?
I was 41!
Bone density.
jog ...