Analysis of a

A detailed look at the training plan that took me from 2:57 to 2:45 in the space of one year. Including all the races and sessions I did leading up to my marathon, how I structured my weeks of training, and how I tapered for the race.
I will be detailing my training for the Frankfurt Marathon in future vlogs over the coming weeks. Please let me know if you have any specific questions!
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[@jbtrading8047]

Great videos. Shows how hard graft and consistency work over a long enough time frame.

[@TrailRunningWales]

Great video James. Some good tips and a very impressive running schedule.

[@fearlab]

what was your mileage when you ran 2:57?

[@itsfortheloveofrunning]

Great video mate, really good learnings here, similar time as to what I would like to achieve come April

[@TheFODRunner]

Great breakdown of the training!! I did Steve ways session for my first marathon, they were so tough!!

[@graysonmaximilian8516]

I guess it's quite randomly asking but does anyone know a good site to stream new series online ?

[@matteobrayden3276]

@Grayson Maximilian Flixportal :D

[@graysonmaximilian8516]

@Matteo Brayden thank you, I signed up and it seems like they got a lot of movies there :D I really appreciate it!!

[@matteobrayden3276]

@Grayson Maximilian no problem xD

[@airmanfair]

The volume of your voice is approximately 5% of the peak decibels in the intro song.

[@infinitegaming1015]

I run at a fairly low mileage. I maxed out at 55 miles a week and ran a 1:21. What is ideal for a marathon in terms of mileage

[@PoetWithPace]

Well done James, i was on that very bridge in Worcester only last week!

[@runspoonrun]

Thanks mate. Lovely area to run isn’t it, I’m lucky to have it on my doorstep.

[@PoetWithPace]

@@runspoonrun indeed fabulous!

[@cicirunner]

That workout where you did 30 min MP followed by 4x5 min at threshold and then 30 min MP - great workout! I would do this but since I do less mileage than you and don't want to overdue it, I'll probably tweak that a bit.

[@runspoonrun]

Yeah it's a bit of a monster - very daunting beforehand - but a great session and a big confidence booster if it goes well. It's part of a series where the volume gradually builds - see here for the full list of sessions: www.bournemouthac.co.uk/training/BAC_Marathon_Sessions_2016.pdf

[@mohamedhammi4124]

Great video , I run always the half in 1h18 easily but I always end up the marathon in 2 hours 56 ( a significant negative split which led to my NYC disqualification) any advice guys what s going wrong with me ?

[@TheYearIGotTheRuns]

That's an amazing time for a marathon.

[@runspoonrun]

Thanks! Yeah even a year ago it's a time I wasn't sure I'd ever be capable of, let alone so soon. Hopefully still some room for improvement though 😬

[@daryllondon7518]

Great content when will we get some more?

[@runspoonrun]

Thanks Daryl, I had some injury issues but I’m on the comeback. I’m hoping to start posting again in the next week or so 👍

[@bencarpenter2133]

Shame you stopped posting James, I like your videos.

[@runspoonrun]

Thanks Ben. Unfortunately I had some injury issues, but I’m on the comeback and running Berlin. I hope to start posting videos again in the next week or so, so keep a look out. And let me know if there is anything you’d like me to cover. 👍

[@bencarpenter2133]

@@runspoonrun Great, I've just subscribed to make sure I get an alert when you next post. I really like the level of detail you go into on your training. Sorry to hear about the injury, I am quite new to running so sure I have it all to look forward to. Good luck in Berlin, gunning for a PB?

[@runspoonrun]

Yes hopefully 🤞

[@gudboyngdisyerto]

do you do strength training?

[@fastinradfordable]

Run Spoon Run You know you don’t have to be top shape for people to like your videos.

[@MikeSmith-rd9fi]

Nice videos - insane milage - missed your comments on rest days - do you take many?

[@christopherevans2109]

Hide Myass what’s your mara time? That’s a lot of miles and sessions, the sort you would expect from 2hr30min marathon runner. If you’re up nearer 3hr the you might be impairing your quality sessions with the quantities you are doing?

[@runspoonrun]

I usually run 7 days a week, but Monday is always a very gentle recovery day, one or two short 5-7 mile runs at 8:30ish pace, so a good 2+ minutes slower than my marathon pace. Don’t be afraid to take a full rest day if you feel you need it though. Recovery is vital to consistency, and consistency is vital to getting in the best shape you can.

[@GogglesTyresandTrainers]

Enjoyed your breakdown, well aove my pay grade I think, but interesting nonetheless :)

[@runspoonrun]

Thanks mate. The exact sessions or distances might not apply, but I think a lot of the concepts apply no mater what your goal. And a few years ago I’d have thought the same about my own running, so who knows 😊 👍

[@dylanbourne343]

It takes time. I stopped running and I rushed to 70 and 85 miles a week and got knne injuires. Sometimes it can take cross training and tine to help you get to that point. Thats what I am having to deal with now. That and starting over agaian becuase I had stopped running. If high mileage works well for you will just take time wether it be cross training and running or just being patient till your heart or legs are ready for it.

[@fastinradfordable]

“Recovery runs are 2 min per mile faster than marathon pace” So what, like 4:00 min a mile... lol Yeah I know. He meant slower...

[@diondee4890]

100th like lel