Running Sub

Last year, I ran a 2:57:31 marathon in my debut, just 6 months after starting to train. This spring, I ran a 1:19:59 half marathon.
The new goal? A sub-2:50 marathon, all while maintaining muscle size and strength. The latter is going to be the tricky part.
In this video, I’m going to break down exactly what I’m doing for my training plan across four key dimensions: Running, Lifting, Nutrition, and Recovery. Let’s go!
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00:00 - My New Goal: A Sub-2:50 Marathon
00:38 - Exact Running Plan (Breaking Down Track & Long Runs)
02:39 - Example Week: Early Build Running Schedule
03:07 - Example Week: Peak Build Running Schedule
03:42 - Try This Track Workout
04:18 - Lifting Plan Breakdown
05:03 - Weekly Lifting Split (Build Muscle & Stay Lean)
05:45 - General Gym Workout Format
06:21 - Specific Exercises: Push, Pull, Leg, Core
07:29 - 3 Must-Try Workouts: Push, Pull, Legs
07:44 - Managing Time Commitment
08:11 - Example Week: Integrating Lifting & Running
09:41 - Grocery Shopping & Breaking Down My Diet
11:05 - Key to Building Muscle While Staying Lean
12:05 - Underrated Nutrition Strategy for Muscle Gain
12:22 - Specific Protein, Carb & Fat Sources
14:37 - Supplements for Performance
15:04 - Thoughts on Running Gels
16:10 - My Recovery Plan (5 Parts)
18:14 - The Power of Contrast Sessions
18:49 - Benefits of Cold Exposure, Sauna & Alternatives
22:58 - Your Sign: Take Action Towards Your Goal
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[@donovanweidler1539]

Weird how this was exactly what I needed. I’ve done a couple marathons in the past but never fully committed to the process. The distance will humble you if not prepared. I signed up for my local marathon this morning because of your video and how it has inspired me.

[@Sahil_Bloom]

Man that fires me up!

[@gregduncan_]

just signed up for my first half upcoming in January … training begins Sept 1 after the Games! Very helpful ep & will apply basically everything you’ve put here. LFG!!!

[@Sahil_Bloom]

Let’s go Greg!

[@tolinvaccaro7157]

About to start training for NYC and I am going to follow this the best I can! Trying not to lose muscle mass, eating that much food is going to be tough!

[@Sahil_Bloom]

Hell yes Tolin!

[@1996chen]

love the new video format

[@Sahil_Bloom]

🙏🏽

[@Yan-Keonslogs]

Super interesting to see how you're training! My favourite part was about the recovery, now I want to try your routine myself! With showers for now :< Also I didn't know about the dive reflex, that was really interesting :) Thank you for putting out this content and I wish you all the best for your marathon goals and your book of course! You're changing peoples' lives, honestly that's so cool...

[@Sahil_Bloom]

Let’s go my guy!

[@arjunkhadilkar251]

Love these type of videos! Just finished my first half marathon without a specific structured plan but going to try this type of plan for the next one!

[@Sahil_Bloom]

Awesome to hear!

[@ZSnively1]

Dude! Perfect timing for me to find this video! I just started training for my first marathon while trying to maintain my strength and physique! Doing similar, 6 days running and 6 days lifting. Same with the push, pull, legs! I planned my rest days together for one complete off day! Running the Marine Corps Marathon in October and working for a 3:30!

[@Sahil_Bloom]

Let’s go! Heard that’s a great race!

[@rahulbansal90]

Get it my man!

[@jakepiz]

going for a sub 2:45 in this years NYC marathon, hope to see you there if you're going!

[@Sahil_Bloom]

That’s a tough marathon from what I hear! Go get it!

[@mrbartuss1]

I hope you'll document it on Strava

[@Sahil_Bloom]

I just got Strava last week!

[@robertleparulo672]

Sahil this was a really great and informative video. I am running my first marathon 2025. I am 46 and want to retain muscle mass as well

[@Sahil_Bloom]

Hell yea. Great goal and no time like now to start!

[@JosphatMurithi-y9d]

Great Video Sahil and wishing you all the best!How far out is the marathon?

[@Sahil_Bloom]

8 weeks!

[@lukenikodem2040]

Aye let's go! Same goal, indy 2024!

[@Sahil_Bloom]

Let’s go get it!

[@IrfanBhanji]

Great stuff. For those who want to run more - find a run club especially for your easy runs and long runs. You will meet similar minded people and maybe make new friends. I am starting a 12 week half marathon training for a sub 145 goal while sticking with my 3 day PPL split.

[@Sahil_Bloom]

Incredible. Excited for you.

[@user-yl5lh6cn1l]

What brand shirt/hat are you wearing in this video?