3 x 5km Marathon Workout | Sub

[@williamsmith1451]

Matt is in GREAT SHAPE! For him to average 3:10 per km and have a conversation shows his fitness level. Sub 2:20 for you Matt is up next!

[@JohnBirtchetSharpe]

I know I have already said this on Strava but I wish you the very best of luck, Given the amount of plates you have to spin, your training has been on point .You have covered all the variables you can control and you have put in the work. Thank you for sharing the journey with us.

[@sweatelite]

Cheers John, plenty of luck required on race day still

[@rahulbarca4112]

So stoked for Osaka Matt. You have been grinding hard , PB(sub 2:20/2:17) will come for sure. And one more thing I listened to your latest podcast, So just want to let you know that "WE DO CARE" 😊 . In Matt we trust. No pressure kid, Do your thing.

[@KungFury_7337]

Now you called it. 2:16 😊 - excited to see you deliver. Just remember it can go South even in the last 5k. Hope the time zone adaption works out well! All the best!

[@bocchi-runners]

I’m always enjoying to watch your amazing videos in Japan, so it’s really pleasure for me that you come to our country. I hope you enjoy Japan and make great achievement in Osaka marathon!

[@julienj1823]

Your professionalism, dedication and enthusiasm are really nice to follow (since a year now). Best of luck man! Smash that!

[@bennywallis1527]

I just ran my Mara PB on Sunday at Port Fairy. Went to bed with a 90g Precision pouch after an earlier meal with steak, vegies and pasta. Ate a clifbar on the way ( 25km drive ) Had 4 Precision gels during the race. Two standard and Two 100m Caffeinated. Felt awesome to 30km, then had to battle a bit. Ran 2hr 35. Not too sure I can run faster. Best of luck mate.. I'll be refreshing Strava next weekend. Walked the drink stops and a one or two too many times in the last 8km. Just inexperienced holding that pace for so long..

[@huntermaynard8837]

I’m so excited for your marathon, Matt! Maybe more than my own 😂 Your detailing and chronicling of your marathon build is informative and inspirational. Go crush it in Osaka and have a blast doing it!

[@TimeGoesBack]

Great to see how comfortable you are at that pace. Best of luck!

[@mr.h.9103]

Great example here of how to practice your race day and pre race day fueling/hydration strategies!

[@gusmontano]

Good luck mate! We're rooting for you all over the world!

[@ianbarnett6027]

Very best wishes for Osaka Matt. I know you will give it your best and one can't ask more than that. Very much enjoy your Vlogs and listening to your membership Podcasts. The podcasts I find extra helpful as you bring up other ideas about training that are not covered in your Vlogs.

[@jassaljs]

Best wishes for an injury free, successful run👍

[@TheMassif]

Solid workout, you look really strong, even more so given all the travel and the logistics, good luck for the race!

[@freestyleworkout389]

Hey Matt, that was a monster workout (with those 1 k float at 3:42!) and it just shows the shape you are in. Amazing to see you talk so smoothly at 3:10, definitely under LT. All the best for Osaka marathon! Rooting for you!

[@brandongriffin5466]

looking forward to seeing what you do in Osaka. I'm rooting for you to get that sub-2:20! You look leaner compared to your Berlin attempt. Thanks for documenting your journey and good luck in Osaka!

[@cadenhowlett]

Hell yeah Matt, good luck dude!

[@jacobreesmontgomery]

good luck Matt! super excited for you, looking great dude

[@limerickrunning]

Great confidence booster. Now its in the weather gods hands.

[@borrt]

Good luck Matt! You're going to crush.

[@jameschaves5723]

Pure gold Matt. Not much more I can say. I think 2:16 is possible but not from the gun. 68-69 then take it from there. Looking forward to any more content prerace. You really are inspiring guys like me to chase their goals!!

[@nothing-q4u]

Like a Ryan Renolds that can run a 2:20 marathon.

[@davidpalomodelrosario6850]

Good luck for your sub2:20’ attempt. I am looking forward to watching Osaka Marathon, it will be 2-3am tough 😅

[@arceus54321]

your body is working harder at altitude which increases your TDEE. if you're sedentary it won't make a huge difference but it gets multiplied during exercise which means more calorie burning

[@trentpiera9267]

Hey Matt outstanding! Unbelievable you can hold a conversation at that pace! I’m interested in shoes you took off prior to run at 6:09. Look like a decent daily trainer

[@kerricappy4890]

I have to say to me you look a lot better than in your other marathon builds. More relaxed too. Things are looking good 👍

[@michaelmccrossan7655]

Glucose levels rise during the night it is known as the dawn phenomenon. Type 1 diabetics cgm data all show spikes during the night which looks like they get up in the middle of the night and ate a high carb meal

[@Lalo_Runs]

What a monster! Talked the whole workout 😬😬

[@jopurb]

Good luck for Osaka! Stay awesome :)

[@telefonen98]

Wow! Your form is really good now! Sub 2:20 should be very achievable!

[@GuoGuangChiou]

220 goal looks achievable with ease 💪

[@TheAverageRunnerGav]

great video & great series matt ! loved it !

[@willtucker9838]

Matt, you can do this 2:20. Just make sure you negative split! If you don't, that is the only scenario when it doesn't happen.

[@ringoheinrich7021]

Good luck!

[@tedland3016]

Really enjoying these videos and the sessions. sorry to be a pain but which jacket is it? looks like its waterproof. Thanks

[@xanderschelfhout354]

Great video (again)! I am not an expert but could the weight loss at altitude be related to an elevated metabolic rate: the body needs to work harder because there is less oxygen all day. if that means you normal rate goes up by e.g. 5% and you eat the same there is a slight decline in net energy (in vs out) compared to sea level which leads to loosing weight over a certain period at altitude?

[@gengar678]

2:16. It will happen for sure. Just dig deep and enjoy!,!

[@ricocoetzer5271]

I have a question…I’m 15 turning 16 and I ran 1:54 , 3:57 and 8:47 in 800, 1500 and 3000 last year. I been struggling with Achilles issues for 6 months now and everytime a rest and the symptoms go away when I start running it keeps coming back? I know you also have experience with Achilles issues. Any tips for me?

[@mrrob6730]

Thought about not using the Prime in sessions this close to race day, and using the ones you'll race in instead?

[@sweatelite]

Explained in the video

[@fidru]

impressive run from both of you. even though at the beginning of the session I was concerned your training partner would be cooked after the session from the way his effort level looked (pretty tight posture und very long steps, almost overstriding). but I'm glad I was wrong. @fueling: your 3:15 pace is about 1min faster than my HM pace and I still don't manage to drink even a small zip without choking and coughing. btw did you ever practice drinking from plastic cup in training while maintaining race pace?

[@sweatelite]

Thank you 🙏 I have the bottles in the elite field..

[@fidru]

@@sweatelite i know (you are privileged) 🙄 but I was asking in general.

[@daniel52031]

Can I ask what "float" is considered to be in relation to marathon pace please? For example - Minus 20% from marathon pace ? Thank you

[@sweatelite]

@@daniel52031 good question. It doesn’t have to be a predetermined exact number or percentage- in fact it’s better if it’s not. Try to hold two ideas in your head at once “recover” and “run fast” and whatever pace comes out is the right pace

[@robwhiteley2708]

Matt, do you do any upper body work ? You seem to be in great shape in the upper body also. Well done man.

[@Team.L]

Good luck bro👍💪 I hope all the best in ur race! Be focus and have patience during at the race, now I dont know what race plan u have it for that sub 2.20 .. I should start 10sec over 70min the first half of the race and then push from there negativ Splits. And from 35km push all u have it. So u do the second half of the race in 68min.

[@nothingfortherunback]

Hi Matt, what was the outcome with regards the glucose app? Watching you at that speed making it look so easy is just insane!! All the best for Osaka bud

[@dlow2492]

I’m a heavy sweater too. How much sodium do you lose per hour? From the sweat test you referred. Thanks!

[@SoundScoutOne]

Can someone please point out why you would use gels with caffeine instead of gels without caffeine?

[@georgehillman5767]

Best of luck matt! You seemed to be coughing and spitting a lot is this normal for you? Hope it’s not a cold or something.

[@mr.mastermine7083]

2:19 is my prediction

[@patrickedwards5804]

Matt what's with the post race cough?

[@gaiusvelleius]

in what range of %of HRmax were you throughout the 3x5?

[@sweatelite]

Absolutely no idea

[@ZeseriKeR]

battersea park hehe

[@colebearden5842]

Dude ls floating between 5k reps at my 5k pace lmao damn

[@alancooper5009]

Shocked at the lack of a can of monster 🤣

[@sweatelite]

Haha! Good point, secret weapon on race day perhaps

[@Richard_Johnson69]

Did you bump into ben parkes ? He might sell you his running hat 😝😝😝😝😝

[@EmilGribbling1]

Maybe you work harder because of altitude, higher heart rate over all and that makes you lose more fat.

[@pauls.2679]

still drinking monster energy before races?

[@sweatelite]

On the fence about it at the moment, might be better to consume something more stable with the glucose

[@robinbauer1975]

tbh a 5k doesn´t prepare you for a marathon, maybe half. kipchoge does like 35-38km tempo runs at sub 3 minuete pace so race pace

[@sweatelite]

It wasn’t a 5k, it was a few of them and I think they do prepare you for a marathon if done at the right effort. Where did you learn Kipchoge does 35-38k at 3min pace? He does do 30k runs at about 3:15/km around Kaptagat, we joined him in 2017 on a motorbike. This isn’t his race pace either (3:00 or 3:15)

[@robinbauer1975]

@@sweateliteyeah exactly I meant his long run on off tempo sessions

[@robinbauer1975]

@@sweatelitefrom his exhaustion in this workout he isn’t prepared for what is coming at km 38-42… Gidey did a tempo run and went actually the full marathon distance in training

[@jameschaves5723]

@@robinbauer1975 what exhaustion are you seeing!!! The guy could’ve run another 5K!!!

[@joeskipper91]

I thought how he coped with this session he’s in sub 2.20 shape. Sounds like robin is hating for the sake of it!