How I Went From a 5-Hour to a Sub 3-Hour Marathon (And How You Can Too)

[@RunWithRobCMV]

What race does everyone have coming up? Let's hear it! 👇

[@JLoweRuns]

My next Marathon will be the RunDisney Marathon in January. I’ve got a few half marathons scheduled. I’m hoping to break my Half Marathon and Marathon PRs this year. Congrats on your accomplishments

[@RunWithRobCMV]

@@JLoweRuns Thanks Justin!! RunDisney sounds like a blast - would love to do that one day. You've got this!

[@JLR_3543]

Congrats on the huge accomplishment. I ran my first marathon at 4:41 and that was Disney in January 2023. Now I’m working on a sub 4. I signed up for Palm Beaches marathon December 2024 and hope to hit that goal. Quick question, I’m slacking on weight training so when you had those days during your prep were you hitting full body workouts or targeting certain muscles!?

[@gfggsbbq6517]

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!

[@RunWithRobCMV]

Never say never!! Always remember slow progress is progress. I'm glad you enjoyed it!

[@scoobydoo9579]

Good luck!

[@skybiz4520]

Yeah, 60 here, the only issue I have is the feet getting damaged, kind of Arthritis pain if running too long in 1 session. So instead of running like 10 miles in 1 shot, I run 5 miles / run x2 a day.. This way my leg hurt less. I will never run marathon, just because I don't want to kill my joints / feet by pounding of asphalt 4 hours straight. 40 minutes runs are perfect for me, as I already skinny, compare to what I was in my 40's. Regardless of "distance" running is good ;)

[@HarryZikosNY]

Underrated channel right here! I love the simple not over edited not over sensationalized content of somebody talking about their experience and their progress

[@RunWithRobCMV]

I really appreciate this comment Harry!! Super glad you enjoyed the video!

[@johnhutton2500]

Really great story. So many KZbin 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.

[@RunWithRobCMV]

We all have to start somewhere! Everyone has a different journey, but the same destination - any progress in your age is very inspiring! 💪

[@akapog]

Starting at 50 and doing 4:30 at 70, wow, thats so inspiring, well done. 👏👏

[@stevewang2012]

Started the first marathon at 60 and hit the wall twice back to back. Both were virtual runs due to covid. Decided to quit, then my daughter invited me to run another marathon with her as her first before she turned 30. How can I say no, so I did it again but the goal was to finish the run without walking. Finally, got it done at 4:38. That was in 2022 and I said that was it. Before retired from work in April, I met a guy in office and we talked about the marathon, then he invited me to run CIM this year to get BQ. Now I am in my training to shoot for sub 4 for my BQ goal. You guys' stories are very inspiring to me. Thanks!

[@ankitaggarwal028]

Good luck sir

[@DEN3RO]

This video really inspired me during my last training block. Just ran 4:34 at Long Beach Marathon (my first) this past Sunday at 6'6 245. Started 35 weeks at 275. My mind is set to qualify and run the Boston Marathon in the near future - you dropped so many gems and inspiration here. Thanks!

[@RunWithRobCMV]

Let's goooo you've got this!!!! Glad you enjoyed the vid!

[@jejuden3000]

Absolute mad lad!

[@RunWithRobCMV]

Thank you!!

[@livegreatalways]

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!

[@RunWithRobCMV]

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!

[@ElijahHerringtonXC]

Sounds like you need to listen to some David goggins

[@aslam7952]

Yeah, most of us have to resort to doubles and 100 mile weeks to reach 3 hours. You definitely need some special genes to do it on 50 mile weeks in less than 2 years.

[@bmd6343]

It’s hugely impressive for sure. Keep in mind natural talent/genetics play a huge role in times. If we all quit our jobs and moved to Iten and knocked out 100 MPW(160km) by running 10+ a week for 12-18 months we’d see unbelievable gains but we still won’t be Elite level. Some might be top 10-20 in local races (sub Elite) level

[@chanepain3686]

This is one of the best videos on running! Fact not someone try to sell you something. Thank you for this!

[@RunWithRobCMV]

I really appreciate it and glad you enjoyed the vid! Just my honest experience!

[@carlosnavarro1607]

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

[@RunWithRobCMV]

Push for that marathon Carlos! Consistency will be your key then the progress will appear. Great work and all the best!

[@Runliftpray]

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

[@BobbyRunout_EverydayWorld]

That's awesome, man! Appreciate you sharing your story, I have a similar goal and it definitely helps me feel more confident and inspired about achieving it. Thanks!

[@RunWithRobCMV]

You got this man! I'm glad you found some inspiration from the video. Keep crushing it!!!

[@vikroy3777]

So strange, 800 subscribers and 1.4k likes on this video. Have subscribed, looking forward to seeing your videos. I'm not anywhere near your time and probably won't be, but that's OK I enjoy running.

[@RunWithRobCMV]

I appreciate it!! This video definitely did better than expected haha. If you enjoy running, that's all the matters - keep crushing it!!

[@HardCoreCT333]

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.

[@RunWithRobCMV]

Hey me too!! You've got this! I'm glad you enjoyed the video & see you in Chicago 😄

[@HardCoreCT333]

@@RunWithRobCMV Way to go!! Glad to hear that you will also be running Chicago.

[@nicholasphillips6938]

Thanks for the inspiration. I definitely need to dial in my diet. The better the fuel, the better the engine will run

[@RunWithRobCMV]

Absolutely! It all comes down in the kitchen. Better fuel, better performance! You got this 💪

[@barkleyhunt3227]

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!!

[@RunWithRobCMV]

That's great to hear!! Just keep being consistent, and you will break that by October no problem!!

[@dimitar297]

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.

[@runmattrun-go9qp]

That is impressive, very useful data point. Previously I also would have guessed 3-5 years to get that fast.

[@RunWithRobCMV]

Thank you! It wasn't an easy trek, but I managed to prove myself wrong!

[@TommyWantWingyy]

I started running a year ago and ran my first marathon in Philly 4:06 3 weeks later Kiawah 3:53. I have my first 50 miler in one week. I am aiming for a Boston qualifier by next year. Need to do consistant progressive long runs. Thank you for your video and showing me it’s possible.

[@RunWithRobCMV]

Unreal Tom!!! You've got this - glad you enjoyed the vid!

[@jg2213]

Can I check on the long run advice @ 7:07, do you mean 7 miles a minute SLOWER than race pace?

[@RunWithRobCMV]

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.

[@littleleafy]

This should be pinned at the top of the comments section! That's a pretty notable difference between what you said and what you meant to say!

[@leonardodanielgarza]

​@@littleleafy I agree, it should be pinned to the top. I came to look for this question at the comments section as that mistake was contrary to all of what I've learned and was a bit confused. I'm glad you clarified it!

[@chrisclaflin2811]

Came here to ask this EXACT question. Never, ever heard of a marathon training plan that has long runs with any paces FASTER than Projected Marathon Pace.

[@i.d.h8416]

Haha same here 😂

[@johnterry5764]

This is a very encouraging video. I am in the middle of a similar journey. Your suggestion to set intermittent goals (races) is great advice.

[@RunWithRobCMV]

Thank you for the kind words! You've got this John!

[@GorgieClarissa]

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!

[@RunWithRobCMV]

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!!

[@ericchan7128]

Agree!! First, get yourself a huge aerobic base, then start getting the hill or interval repeats move in!! I just ran a 37K LSD without much tiredness and am focusing on doing more speed workout!! Hope to break the 3-hour wall in the coming race!!

[@matthiashaupt9109]

Very cool Story - Most of us will run into Injuries and this will disrupt consistancy pretty fast and will throw you back big time - so everyone dont give up

[@RunWithRobCMV]

I agree that I was somewhat fortunate and avoided injuries, but I also focused on all the best preventative measures i could. Good stretching, regular visits to my physio and really just listened to my body. Since then I've battled a few injuries, and realize how lucky I was, but now when I get an injury, I make a plan, focus on what I can control, and follow the plan.

[@SamLaw1]

Losing 50 pounds, taking 2 hours of your marathon, running 7 days a week and hitting the gym 2 days a week is actually insane

[@GreatCoveRunningTV]

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!

[@RunWithRobCMV]

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 💪

[@Runliftpray]

This is inspiring to me! I want to do a marathon first but my ultimate goal is ultras. I followed you on Strava!

[@luyi3086]

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… 🎉

[@RunWithRobCMV]

1000% agree! Keep building consistency and results will be visible before you know it 💪

[@nizarmohd4176]

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.👍🏻

[@RunWithRobCMV]

That's awesome!! Seems like you set up a nice routine for yourself. Keep that consistency up, and by the time you know it those marathons you have booked will be easier than you think!

[@nizarmohd4176]

@@RunWithRobCMV yes im 42 this yr. just started running after covid. But only into Marathon since last year. Weekdays more easy run with one day doing fartlek/interval. Friday off with some strengthening. Saturday is my long run. I can relate to myself what you are saying in your video 👍🏻

[@nizarmohd4176]

@@RunWithRobCMV yes hopefully. Im 42 this yr. just started running after covid. But only into Marathon since last year. Weekdays more easy run with one day doing fartlek/interval. Friday off with some strengthening. Saturday is my long run. I can relate to myself what you are saying in your video 👍🏻

[@TheJakeStream]

How did the Oct one go?

[@CTYeung]

You are amazing and inspiring ! I have been chasing the Unicorn for years.

[@RunWithRobCMV]

Thanks for that! Is your Unicorn sub 3 hour marathon or Boston Qualifer?

[@derkcast620]

Hi Rob thanks for your video! Last year i ran my 1st Marathon in Victoria, BC. it was um, not great :) I was trying for a 5hr time but really hit the wall at KM 20-22 tons of walking! and running felt like a supreme effort!! finished in 5 hr 30 mins. I am running the Victoria Marathon again this year, I'm armed with more knowledge, training, experience so I hope I will be able to get my goal of sub 5hr.

[@davidg9120]

You got this! I'm Trying to go sub 5 for my 1st as well.

[@RunWithRobCMV]

Let's gooo!! You're gonna crush this one - good luck!!

[@TwiinStar1224]

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.

[@maipai4282]

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.

[@RunWithRobCMV]

Make a routine for yourself that works, and you will reach that goal in no time. It's all about staying consistent and by the time you know it, you'll reach your first marathon!

[@TwiinStar1224]

@@maipai4282 I used to run track just hated long distance. Still play basketball and ultimate frisbee plus got into cycling (just did a 200km ride yesterday). So sure maybe for an undisciplined person without an athletic background it may not work. But if a guy who weighed 250lbs can do it, I'd bet on myself to do it too 🤷🏾‍♂ I also never said a 3:30 was near to a 3, just that I'd be working towards it which makes your unsolicited advice all the funnier. But hey maybe I should aim for mediocrity insted of actually pushing myself.

[@maipai4282]

Do it then and keep me posted. I ran 3.06 in my 2nd marathon this year at 44. Run your first marathon and send me your times and then run your 2nd marathon and send me your times. Run 3.30 and worry about that before worrying about sub 3. You are in dreamland.

[@TwiinStar1224]

@@maipai4282 it's a great thing I'm more than 10 years younger than you and a better athlete than you've ever been. And since you CLEARLY can't read, I've always been focused on running a sub 3:30 first. That was explicitly stated as the first step in my first comment.

[@Debbiespence-d9m]

This is a great and very inspiring video Rob - 👍. I do think consistency, hills and strength training make such a difference. Well done

[@RunWithRobCMV]

1000% percent. You have to build strength in order to become stronger especially when it comes to running!

[@mayadethabrew-hutton4342]

Thank you for your inspirational video and congratulations on your awesome achievements! You have such great positive energy and don't come across preachy or arrogant like a lot of running influencers on KZbin. I feel like this is achievable after watching your video, in time. I have run one marathon in 4:43:21. Running Chicago this October, aiming for sub 4:30:00, then depending on that result I'll set my goal for London which I am running in the Spring!

[@Dr.Abundant]

Great information and motivation. Thanks! I'm training for my first full marathon.

[@aubreyjstout]

Thank you for the encouragement and making us believe it can be done with hard work and discipline

[@RunWithRobCMV]

Those are 2 of the many traits we need to be successful!

[@bakesy_SA]

Prepping for the Cape Town marathon 💪🏽

[@RunWithRobCMV]

Cape Town! Super cool - I'll be there next year!! You'll crush it 👊

[@Henriqueeapsilva]

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

[@RunWithRobCMV]

Let's goooo Henrique! You've got this!! I appreciate the kind words - glad you enjoyed the video!

[@hannah_lipton]

Very impressive, well done Rob!

[@RunWithRobCMV]

Thank you Hannah!

[@PiotrNawrot]

Hi mate :) Congrats !! It’s my dream to run a marathon under 3hrs .. I’m 83 kg average guy, you video is great motivation! Only 14 months😀 once again congrats and greetings from Poland ! 😄

[@RunWithRobCMV]

I really appreciate it!!!!

[@Andyman66]

Well done Rob! You are an inspiration. 👏👍

[@RunWithRobCMV]

Appreciate the kind words Andy!

[@thadstuart8544]

inspiring. thanks

[@iancollinge1614]

Extremely impressive Rob

[@RunWithRobCMV]

Thanks Ian!

[@jamesdennison1536]

Well said and well done!

[@RunWithRobCMV]

Appreciate the kind words James!

[@suranperera4620]

Great encouraging video - thank you!

[@RunWithRobCMV]

Glad it helped!

[@rmclimack85]

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.

[@RunWithRobCMV]

I guess it depends on what your goals are. If I wanted to run an optimal marathon on four days per week of running, I would continue with the weekend long jogs, I would add one hills/tempo/intervals and the other two would be slow pace hour-ish jogs. That way you get your mileage in, a little bit of speed, and build some endurance on the weekend.

[@jeroenregeer]

that pace must be insane!

[@Internalmedicine5825]

Thank you for a superb video

[@RunWithRobCMV]

Thank you!! Glad you liked it.

[@freeinformation_08]

Thanks for this you are my inspiration! 😯

[@RunWithRobCMV]

You're too kind - thank you!!

[@elvintiranbalan5882]

Very practical advice. Thank you!

[@RunWithRobCMV]

Glad you enjoyed the video!

[@GT-kx6hm]

Amazing. Did u have any previous running experience in HS, college? And what was your age when you first started running (again)?

[@RunWithRobCMV]

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.

[@kevinclark5086]

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.

[@RunWithRobCMV]

You got it!!

[@futtocksend8832]

Sounds like you are running too hard. Most of your runs should be easy conversational pace. Worked for me.

[@kevinclark5086]

@@futtocksend8832 I do the easy miles. My right ankle was pinned together in 2008 after a car accident. All my injuries stem from that. I wish it was as easy as just running easy more. 😆

[@MrLorenzobringheli]

Lovely and inspiring 😊

[@RunWithRobCMV]

Thank you Lorenzo!

[@sylvainbauge]

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.

[@RunWithRobCMV]

Appreciate the kind words! If that's the case then even just putting the miles in already would be a great achievement. Try incorporating some minor strength training, and doing interval work with hills, sprints, etc! Might just be the change that you would need to progress even more 💪

[@sylvainbauge]

@@RunWithRobCMV Tried everything, chief :) I'm more of a fast twitch muscle athlete. The longer the distance, the more I suck comparatively. 17:30 5K, 38:40 10k, 1:28 half, 3:23 mary

[@scoobydoo9579]

@@sylvainbaugeGreat times! If Sub 3 is your goal, may I suggest you to up your weekly mileage materially to 60+ miles by running all of your additional mileage super slow (zone 1). That way you increase without risking injury .

[@alangray8952]

Amazing Rob, very inspiring!

[@RunWithRobCMV]

Thanks so much!

[@rendytantian3504]

It really impressing and really inspiring.

[@simonkelly2267]

You showed great commitment 👍very impressive 👍

[@RunWithRobCMV]

Thank you 😁. The mind is a lot more powerful than we think.

[@iamremyAdventures]

Great info ℹ️

[@RunWithRobCMV]

Thank you!

[@changez77654]

This is a great video!

[@RunWithRobCMV]

Appreciate you!!

[@producermind9030]

That’s amazing!!!

[@metikki2]

That's amazing progress. Did you have any injury setbacks? That's been my biggest issue.

[@RunWithRobCMV]

I was lucky enough to avoid injury. Have had a few minor ones since then as i have kept increasing my mileage and doing crazy stuff like running 26 half marathons in 13 days. But a commitment to lifting weights and a good diet along with good sleep habits can help reduce injury risk.

[@mcgrewsbrew7535]

I started this year, 2024, at 245# and very lazy. I set a marathon goal and at the end of January i did a 5K all out. Finished a mile in 12 minutes and stumbled through the rest. Last night 8/18, i made my first half marathon distance and am signed up to run the columbia gorge in October! I've lost just over 30 pounds so far and can't wait to be back down to those 8 minute miles i had in college. LETS GOOOO!

[@jessicadossantos7760]

great explanation

[@RunWithRobCMV]

Thank you Jessica!

[@eddieobrien6960]

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?

[@RunWithRobCMV]

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.

[@trogzorp9900]

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!

[@RunWithRobCMV]

Glad you liked it! I started out doing circuits, largely lifting weights and body weight exercises. I would do a ton of ankle stability stuff (think Bosu ball work). Now that I have a personal trainer, we do a wide variety of stuff with a bigger focus on lower body and some mix of core and arms.

[@ulfeliasson5413]

If it were that easy for us all. Well done, sir

[@RunWithRobCMV]

Thanks for your kind words. I went through 20 years of telling myself that I couldn't do what other people were doing. I would say "that guy is gifted at running" or "she's an incredible biker". In reality most of the blockage was all in my mind, and it just took my dad getting cancer to make me realize that I needed to get my butt into gear. I know how you feel, I was there. Start slow, set a few goals, and work your way from there. You got this.

[@ulfeliasson5413]

@@RunWithRobCMV You have an inspiring story. i was obese too, morbidly. Got injury free and strated running like mad but pushed too far so, chronic burnout . till trying though, .-)

[@Brendan2Alexander]

Good video. I am trying to get consistent on a base of 150 mins per week of cardio...slow running, walking, crawling, drooling whatever. I don't care about doing a marathon, but maybe a 10k race.

[@RunWithRobCMV]

That's an awesome goal!

[@tblightningbolt8902]

Congrats

[@RunWithRobCMV]

Thank you!!

[@noahdavidperry]

incredible

[@RunWithRobCMV]

I appreciate it Noah!!

[@christianhunger1584]

Thank you for sharing your marathon journey. I would love to know what your weekly mileage looked like and how much you added between your first and your sub three hour marathons.

[@EnduranceTrainingVlogs]

That's impressive 🔥 1 year back I did my 1st marathon aug 2023 with very little training and finished @5hr 33 minutes and then after 5 months with some mediocre training Jan 2024 I did my 2nd under 4hr 30 minutes and now I am training for my 3rd marathon which is on Aug 2024 and this time I don't have any aggressive goal, this time my train blocks are better than my last 2 marathon as I am taking help from my runner friend .so hopping to finish little faster than 2nd marathon , but sub 3 is very tough to imagine from a 4:30 marathoner perspective.

[@bmd6343]

Hugely impressive. Consistency and getting to ideal race weight are huge factors. Weekly mileage though is arguably the key. What was your weekly volume for your first marathon for the last 8 weeks compared to when you went sub 3:00? Haven’t heard the word jog since about 1992😅 when new kids on the block were ar their peak and we worked out in Champions cotton T shirts. Keep up the great work. By the way, did you film this n your office?

[@RunWithRobCMV]

Thanks for your kind words. Jog must be a Canadian word because my brother and I say it all the time, or at least a hillbilly Manitoban expression lol. Weekly mileage was significantly less for my first marathon compared to when I went sub 3. When I started running I was really just running to try and get in shape, I didn't have much of a plan and couldn't jog much so my mileage was really low. Think of a 30 min workout, I would walk 5 min, run 5, walk 5 etc. So I would maybe do 2.5 miles? and that would wipe me out. So very low mileage. Over time the pace got quicker, and my capacity to run increased.

[@mayteo3838]

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?

[@np5541]

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?

[@RunWithRobCMV]

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.

[@cockycarl0422]

Amazing!! When you were running 6 and 7 days a week, what did your weekly mileage look like?

[@davidmcquade4743]

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.

[@RunWithRobCMV]

Thanks for the kind words! Yes, as I progressed, my race pace target got faster and my runs all got faster. I sort of always set a goal for race pace and then would organize all my workouts around race pace. As I got faster in my marathons, the race pace went up and the mins per mile went down. Losing the weight also made it easier to run at the same pace. I followed my heart rate closely and realized that I could run faster at the same heart rate, it was an indicator that I needed to increase my pace for my runs.

[@midgetworld228]

The issue I'm having is trying to run lots of miles and finding hours and hours to do it. Trying to get a decent pace; I don't have 3 hours for 2-3 days a week. You think I should just adjust my goal to half marathon?

[@brum293]

Inspiring! Which days do you do strength training? I find it difficult to do 2x full body per week and recover for my hills/tempo/intervals and long run.

[@RunWithRobCMV]

Right now my schedule is two one hour strength sessions per week (there were times when it was 3 per week, but I'm only doing two now). I do them Monday and Thursday and they are always usually by a 45-60 min jog at race pace plus 60-90 seconds per mile. I love doing the jogs before the strength workout because you get an automatic warmup and you're so ready for lifting weights after a nice and easy 60 minute jog.

[@fcordobaot]

Im going to do the same!

[@RunWithRobCMV]

You've got this!!

[@jamescheung6004]

Impressive !! Can I know what is your total weekly mileages (easy jogs) for sub 3 ?

[@NotChris3356]

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.

[@RunWithRobCMV]

I’ve never worn a hydration vest in any of my races ever, including the 100km race that I did on the weekend. For marathons, you do not need a hydration vest. Pretty much any marathon will have aid stations every 2-3 miles minimum (and likely more often), so water is no concern. Most marathons now also have gel stations, so you can start with 2-3 in your pocket, and then pick some up along the way. If that is not an option, get yourself a mini running belt available on amazon for 25$. They can easily store a 10-12 gels and that’s plenty enough to run any marathon. If you’re aiming for sub 3 hour marathon, you probably only need 7-9 gels.

[@NotChris3356]

@@RunWithRobCMV Thanks for the advice! My current PR is 5:17 but I would love to hit sub 3 since I'm dreaming of all 6 majors

[@scoobydoo9579]

Awesome progression! What was your speed when you were younger?

[@RunWithRobCMV]

I think my PB in high school for a 5km was about 20 mins or just under it. I would do well enough at zone championships but would get killed at provincials.

[@lazercohen1432]

Wildly impressive. Are you on Strava?

[@RunWithRobCMV]

Thank you!! Yes - Rob Tetrault on Strava!

[@lazercohen1432]

@@RunWithRobCMV followed!

[@southwestlegends6912]

Wow wow wow….I’ve done at Ironman full and several 70.3. This year I will be doing Valencia Marathon. It will be my first one. I’m hoping for sub 4 hours…you improved so quick. Just curious…how tall are you and how much did you weigh when you ran sub 3 hours??? Will follow your plan mate.

[@RunWithRobCMV]

Congrats on your Ironman! that's quite the accomplishment! I promise you if you are willing to pay the price, you can see the improvements in your time. The question is always: am I "really" willing to pay the price...? I'm just a shade under 5'11 and weighed 185 lbs for my sub 3 hour. That was the leanest that I had been in decades.

[@toukoubaby]

Shit this means I gotta add another day to my running will now be running 6 days a week hopefully that can get me to a sub 3 hour marathon

[@jerroldsipocz8454]

Question: So for your Sunday run the 7 miles a minute faster then race pace (your running 5:54 mile miles for those 7 minutes)?

[@RunWithRobCMV]

I misspoke there. I should have said one minute SLOWER than race pace for those 7 miles. then the fast finish miles are at race pace

[@johnspeakman1080]

Did you never get injured ??I feel like if I rub more than 3 times per week I start to pick up injuries

[@uw234]

Not taking anything away from what you have accomplished, but a 2:56 in a Marathon that is 5000ft net downhill is not even close to running sub 3 in a flat Marathon. On a flat course you would have been in the 3h10 range. Still very respectable.

[@dlyroadrunner]

Still tryin to get that BQ since 2008

[@RunWithRobCMV]

You got this, don't give us. The good news is that every five year you gain some time!

[@stevanmusulin9457]

Did you have any running history prior to starting in 2022? I cannot see how it’s possible to go from couch to sub 3 hours in 14 months unless you had some other extensive experience in running.

[@RunWithRobCMV]

I'll take your comment as a compliment haha. This is exactly what I did. 14 months from my first 4:48 to my 2:56, with almost no running priot to that for the past twenty years or so. I went to a very small high school and every student ran track and we had a cross country team, no coaching though. I was decent at the 3000m and would regularly win or compete in zones. Never came close to medaling in provincials. Bottom line is that while I did some running in high school, I absolutely did not have extensive running experience. I am extremely dedicated though and never missed one workout.

[@kf589]

On the Sunday long run. Was the first half faster or slower than race pace? Ty

[@darrenjourneytorunfaster]

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.

[@svan81]

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.

[@BillBrinkop]

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

[@topoisomerace]

@@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.

[@kf589]

@@darrenjourneytorunfaster that’s what I heard but he called it a fast finish. I think he meant 1 minute slower for the first half. ?

[@seanbackusss]

Since you ran a sub three... For your big workout you did 7 miles 1 minute faster than race pace (5:50 mile pace) followed by 5 race pace miles at 6:50 after that???

[@RunWithRobCMV]

I misspoke in the video. The 7 miles on Sunday buildup were one minute slower than race pace followed by 5 miles at race pace. Then over time you just increase the miles at race pace. You never want to get to the point where you're doing more than 8 or so miles at race pace because you need to recover. Save those max efforts for race day.

[@hikerJohn]

Sounds doable the way you talk about it but I'm 70 years old and just trying to get to a point where I can run a trail 10K with a lot of hills

[@RunWithRobCMV]

pfft that's unreal!!!! My goal is to be able to do this until I can't walk anymore - keep crushing it!!

[@hikerJohn]

@@RunWithRobCMV I agree . . . Keep going till we just cant do it any more. Then just go camping :o)

[@beezyburna]

i ran a 2 hour half marathon today at 250 lbs

[@Autostyle.Detailing.Geelong]

What’s a 2 mile half marathon?

[@beezyburna]

@@Autostyle.Detailing.Geelong lmao thanks i meant hour 💀

[@RunWithRobCMV]

That's great! Keep up the good work!

[@IamArloFischer]

What is jog vs run?

[@brum293]

I’m just guessing now, but I think a jog is when you can run/walk at a pace where you can still carry a conversation and talk in complete sentences without gasping for air. Talk but not sing. Think zone 1-2.

[@RunWithRobCMV]

Although I can and have used the terms "jogs" "run" and "workout" interchangeably, I will typically I will use the word "jog" for a slower pace run that is typically longer distance.

[@WiseGuyFTW]

What what was your age ? when you did sub 3 hour marathon ?

[@RunWithRobCMV]

I was 41!

[@JasonFarrell]

I've gone from a 5-Hour to a flat 4-hour Marathon in 3 years, also using only Hal Higdon's 👍awesome free training plans. I'm not sure a sub 3-hour is doable for a 50-year-old, though, since I think that'd take "elite"-level time & dedication.

[@RunWithRobCMV]

That's awesome progress and very nice work! Do you have any interest in trying to qualify for Boston? It was an unbelievable experience for me.

[@Enoch-Root]

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.

[@ALIVEDJP]

slow down. MAF Train. look it up. You can do it!

[@Richard-lx3xk]

Do a lactate test somewhere in a lab. It will give you the right zones to train at.

[@Enoch-Root]

@@Richard-lx3xk my problem is not a lack of so called zone 2 training, it's a lack of fast running.

[@Richard-lx3xk]

@@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.

[@Enoch-Root]

@@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.

[@ThePoitivient]

Are you on TRT?

[@RunWithRobCMV]

I had to google what that was... haha. I'm absolutely not on TRT. I have been on a steady diet of protein shakes with some creatine every morning now for the past few years.

[@germancreatives88]

why a lot of marathon finishers are out of shape and not look fit and strong, those who run 30 min and do strenth traing in the gym everyday they look fit and strong, i think marathon is not balance

[@martincarstensen8527]

Any runner who achieve a sub 3 hour marathon is genetically gifted to some extent. But you leave that out. Your progress, albeit highly impressive, not only speaks to your commitment, it also shows that you have innate talent for running. The fact that you got overweight was more or less your own choice.

[@mp2jimmay]

Bone density.

[@RunWithRobCMV]

Absolutely. Build bone density to stretch out your life and to avoid injury.

[@JohnSmith-rx2uv]

jog ...

[@colinrrbrown]

Stop saying jog. You’re not a jogger. You’re a runner.