Sub 3 Hour MARATHON TRAINING plan -- In 5 weeks?

Are 5 weeks of training enough to shave 2 minutes and 24 seconds off of my marathon time? Maybe, maybe not - but we are going for it. In this video, we take a look under the covers? Under the hood? Under something for sure, at the five week plan. Since this video is posting at the end of week 3, I can only take you on the first couple of weeks.
Warning: Maffetone Method alert - I do mention the Maffetone Method, however, this is not Maffetone propaganda. I am not a Maffetone purist, nor do I care if you have ever subscribed to a low heart rate journey. I honestly only wish you the best and support you in your running endeavors. Whatever works for you!
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[@videos-gl2qq]

Hey this is Peter, i met u at hou mara. Me and my bud are pacing the Woodlands 3hr group. We'll be there for ya! Call you a 'Midlife Wanker' every mile!

[@videos-gl2qq]

@MidLifeRunner It's your race, run it your way... but i'll say this. The guy I'm pacing with is the best in the business. He's paced this race probably 5 times, he's an engineer, just ran 2:42 at 49yrs old pr, he's run about 40 marathons. He's is going to be spot on. All you have to do is follow. Not analyze or anything. Also drafting/wind break helps too, look at Kipchoge breaking 2 formation. Just food for thought about race/pace strategy. Team work makes it much easier. Let's go!!!

[@MidLifeRunner]

I’m gonna hold you to that!

[@MidLifeRunner]

Say less. I’m bringing the GoPro so as long as you guys don’t mind being on camera, we are good. Teamwork makes the dream work

[@videos-gl2qq]

@@MidLifeRunner yeah GoPro is okay as long as not in way of others- which i know you wouldn't allow to happen. Good publicity for pace groups and the race. Good content for the web. Lets get it!

[@RTSJamal]

God I love your channel! Ready for it to blow up!

[@xti2020]

Here here

[@MidLifeRunner]

🙏🏼

[@namebutler]

Just break some sleep records during the build! Best of luck!

[@MidLifeRunner]

Preach! Over 8 a night lately. Lots of protein too. Body is holding up well.

[@Gary_sub3marathoner]

I know that it's horses for courses, but from my own experience in terms of mileage, it's quality over quantity. I have never clocked more than 65 miles in a week, but I also never run 8+ minute miles. This works for me and I've managed to break 3 hours on 3 occasions, PB 2:54 aged 51 in February 2023. I wish you the best of luck and I hope that you manage to break 3 hours in March.

[@MidLifeRunner]

Thank you! You never ran 8+ minutes because you’re naturally faster? I do think quality work is key. I’ve been doing threshold focused work and marathon pace in long runs. Feeling smoother and more economical

[@OttoVogrincic]

Awesome! I did something similar during Winter Grit and now I'm focusing on HM pace runs for the NYC Half. Best of luck on your sub 3

[@MidLifeRunner]

Thanks you Otto! Did you get your hands on a KRC singlet for your race ?

[@dbknickerbocker]

Serious Runner vibes calling out the wife on the 14 min / mile pace run. Good luck!

[@MidLifeRunner]

😂 could be the difference.

[@bendigeidfranemmanueljones5694]

80 mpw will do something for sure. Very interested to see what. I mean in such a short time. It's happening this year, we know that. Good luck!

[@MidLifeRunner]

🙏🏼 believe it! I’ve noticed the needle move already after 3 weeks and I’ve got two more of some solid work . I’ll just have to make sure the legs are rested for the effort

[@AndrewCho730]

Go Andrew! Go get that sub3! I hoping to get up to 80 miles in this training block.

[@MidLifeRunner]

Team Andrew got this

[@GTE_Channel]

Best of luck! You are most likely in good shape, with a good pacing plan you could be able to break the 3h mark.

[@MidLifeRunner]

🙏🏼 I’m going to follow the pacers on this one

[@fabio_andrade]

But people! I think you sat more than ran... kkkkkkk Your journey is really cool, rooting for your success!

[@MidLifeRunner]

🙏🏼

[@mattsoutham]

Hey! Good luck! I ran 3.01 at Valencia and gunning for

[@MidLifeRunner]

Stellar! Strong splits ! You’re going to smash it

[@GoodMorningAndrea]

Hope your achilles improves and stays well too. I had sa imilar issue arise, when I was training for Berlin 2022 and was able to continue training with some modifications. It usually started to flare up between 10-12 miles and my coach had me split my long run into two which worked well. The other thing was, that I would stop and stretch, if there was any pain and then continue without oe with minimal discomfort. I avoided hard hills as they tend to aggravate achilles tendons, since Berlin is flat, no hills. I showed up healthy and had a good race, 5 min PR and was not sore at all afterwards, like I could untie my own shoelaces and walk up and down stairs easily. Best of luck in Woodlands, great race, the weather can be a bit warm

[@MidLifeRunner]

Thanks! And congrats on Berlin! Did woodlands last year and it was toasty in the back half, and strangely, no trees for shade. 😂- the super heavy calf descent work well to strengthen the tendon. I felt good the next day and the following Saturday I went back to the gym for more Achilles work before the Sunday 24 miler. 84 for the week and I’m 30 into this week- feeling good. Those are good tips. Any excuse to stay away from hills I’ll take

[@kouvang6256]

That joke that wasn't going to make it... made it 😅... good luck on the strengthening and get it bro.

[@MidLifeRunner]

The amount of bad Jokes that get cut per video is astonishing. 😂 I’m about to let it rip with some special guests/interviews and I’m not sure I’m going to be able to edit them all out

[@kouvang6256]

@MidLifeRunner 😆 that'll be the day, just let it rip.

[@sailorman2439]

You might consider researching beet juice shots. There's scientific evidence they increase the aerobic efficiency of running. Read the studies. Could be worth 2.5 minutes. Good luck, man. Hope you break 3!

[@MidLifeRunner]

You know, I tried it but the powder hardened in my tub after a week so I tried it again and same thing. Maybe I didn’t give it enough time to feel the difference

[@sailorman2439]

@@MidLifeRunner The research on powders is hit or miss. Most research papers use the Beet It juice shot. Not promoting, that's just what I've seen. Anecdotally, I do one shot the night before, and two shots two hours before race start. I think that was the difference that got me a 2:59 at CIM this year. Just make sure to try it on a long run first.

[@franklehouillier8865]

Get it!

[@MidLifeRunner]

Thanks my fellow high mileage friend

[@andrewhammonds4907]

Omg. Beast mode enabled! Let’s gooooooo!

[@MidLifeRunner]

Andrews are, in fact, unstoppable

[@jameschaves5723]

Interesting plan. Seriously doubt I would increase my mileage like that as is evidenced by your injury. 2.5 minutes when you’re that low already is no easy task. I wish you the best and really hope you finish the race

[@MidLifeRunner]

Thanks James! Rebounded well. 84 last week and going strong this week. Gotta push it sometimes

[@robthompson4882]

In the word of Joey; WOAH! The midlife wankah is talking km’s now?!? One of us! One of us! One of us! Keep crushing! 🇨🇦

[@MidLifeRunner]

Km crusher ! Maybe I’ll switch my watch to KM in the race so every 4:15 I’ll hear a joyous beep instead of every 6:50

[@scottenwhaley2672]

Sporting the GRIT head band we midlife runners earned together in January! Very stylin'!

[@MidLifeRunner]

Sometimes in life, you just have to flex

[@michaeltanel3815]

​@@MidLifeRunnerIsn't it upside down? Not that I'm judging...well...ok maybe a bit. Ok. A lot. I'm judging a lot.

[@MidLifeRunner]

@@michaeltanel3815 I can’t unsee it 🤣 classic

[@Number-id8ld]

Well done. Good work - that is a 130km week. Everyone has an opinion on what is best - training method and treatment for niggles. Think experimenting and using a cautious approach will lead one to make their own decisions based on their own results.

[@MidLifeRunner]

Absolutely. I’ve found something that really works for me on the strength side. Last time I had something sideline me was jan 2022 with some shin splints because I didn’t listen to my coach and increased speed work too soon

[@SantaCruzRunner]

You got this! Pulling for you and I know you’ll get across the line in the next race leaving everything out there again. If you negative split it then my guess is 2:59:25!

[@MidLifeRunner]

Thanks Jason! Would love to see that number at the finish line 🏁

[@paultimothyL]

I think you were making that video right?!? RICE it up with strength training! 💪👍

[@Joe_Souza]

Aside from the Achilles, how is your body handling that volume. You must be eating like mad to fuel all those runs. Maybe a video on your nutrition during this training?

[@MidLifeRunner]

I’ve been eating everything in sight. And take a protein shake at home or bottle from the store. I’ve been doing banded foot wiggles , glute med work and now calf descents a couple times a week and feel strong. I’m really pleasantly surprised how well the body has been responding to

[@gegsy73]

Good luck, I heard green socks are good for 5 seconds per mile, give them a go 🙂

[@MidLifeRunner]

Dude, in March? Let’s gooooo

[@tav4755]

Hope you figure out what works for you, youre so close. This might be it. I took the opposite approach. Had similar timeframe between colfax and sf marathon in 2018. (9 weeks) Good luck!

[@MidLifeRunner]

🙏🏼 thanks. How did you do on the 2nd race ?

[@tav4755]

@@MidLifeRunner i ran a 2:54

[@peteryun8379]

Wow 80+ miles per week... But as u mentioned "to get something you never had you have to do something you never did!" BTW, what running gel r u using for training/race?

[@MidLifeRunner]

I’ve used Maurten the last few - but I do feel it makes me a little queasy later in the race. For some reason, GU bothers me less. I use GU for training because the price is cheaper . I am taking maurten less frequently but their bigger size

[@jonvirgi7215]

I’ve had similar slowdowns in the final miles, and never usually was too little aerobic capacity…. But rather running the first 20 a few seconds faster than my actual fitness, or legs still fatigued from recent race or training. Why’d you choose to focus on total mileage rather than another few weeks of high quality speedwork? Looks like you had good volume prior to your race?

[@MidLifeRunner]

For me, I believe (and I could be wrong), adding more mileage and race specific work will improve my fitness/aerobic capacity to hold onto the 6:48-6:52 pace the last 3-5 miles. I think what I mean by aerobic capacity is fitness. Prior to Houston there was a track session every Tuesday and I’m just focusing more on threshold and race pace within higher volume training weeks - so more race specific work. I’ll touch on vo2max 1-2 times just not to lose it. But 6:50 feels very very manageable stills

[@zacsborntorunrunningadvent3441]

If you can log multiple 75mile wks I'm confident youll get it with just 2 key vo2max sessions in the final 3wks and 2 threshold sessions.

[@MidLifeRunner]

Hope so, Zac. 82, 73, 84 and 80. Got the last vo2max Wednesday morning (800s). Did MP work inside the LRs, making sure last 3-4 at end were MP to push on tired legs. Now it’s time to PR some sleep these next two weeks 🤞🏼

[@zacsborntorunrunningadvent3441]

@@MidLifeRunner hell yes brother! The key is to go into the pain cave after 28k but try and accept in the moment its hectic asf...yet actually doable. When I missed my last sub3 I'd not fuelled enough gels and hadn't done enough general steady (not recovery easy etc) but lydiard style steady zone2 (modern research correlates it with 80-87% lt2 etc or 65-74% hrr). The m.p stuff 75-81% hrr def helps provided 1 can recover from it. You got this bro! 2:59:38 try and drop a 1:29-1:29:15 1st half.

[@Shevock]

Can you do it and stop to microwave a bowl of Ramen at mile 20?

[@MidLifeRunner]

😂 if someone can have a bowl ready, that would be stellar.

[@i.p2088]

80 miles a week is huge. Which shoes do you use for the long runs.. Slow runs?

[@MidLifeRunner]

Prime x strung for all slow runs- 336 miles in them so far, still feel great. Long runs, I have been changing it up trying to find a race day shoe. Pre Houston, alphafly 2.0, when my Achilles acted up, endorphin pro 3. This last Sunday, I used adidas adios pro 2

[@i.p2088]

You gotta Achilles Tendon discomfort and went to the gym right after the run to do calf exercise? Why not rest and mild stretching?

[@MidLifeRunner]

I have found tendons respond well to very very heavy loads, low reps. I do a couple times a week. I was good on Monday after the long run. The next week I did 84 miles . I went to the gym Saturday again and did heavy calf descent. Long run 24 miles, no problem. I’m a BIG believer in strength training . When I rest, I feel like I get tighter

[@i.p2088]

@@MidLifeRunner interesting. I run 7 days a week.. So maybe a one day off in the a month. I do find my legs hurting if I take a day off. Like I let the inflammation set in.. Even if it's bad weather I will just go out for a short 5 mile jog to keep the legs healthy.

[@LuisBecerra79]

Hey, you never know who needs that viagra joke 🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️😆😆😆. Great recap of all the training Andrew 👍🏼

[@MidLifeRunner]

Thanks Luis! I do cut out a lot of jokes - which is an odd thing to do because This channel’s primary purpose is to make people laugh

[@LuisBecerra79]

@@MidLifeRunner 😮‍💨 I thought I was going to get a sudden cut on the reply 😆😆. “Odd thing to do beca……….” 🤣😂 but relieved to see the rest of the sentence 🙈😆.

[@brechtdemont6775]

Can I follow you on Strava from Belgium? Also midlife runner(40y), going into peak phase of my first marathon in 10 weeks on 100k a week. Would love to check your built.

[@brechtdemont6775]

Nevermind 😂😂😅

[@MidLifeRunner]

Best to you in the first marathon!

[@dustinhalfmann8861]

Damn, 2 1/2 minutes!? I need a new microwave.

[@MidLifeRunner]

😂 I like my ramen a little raw

[@griffitts7]

Im just here for the abrupt endings

[@MidLifeRunner]

It’s a thing now

[@therapygrind]

5 weeks? possible, not probable, especially if you're not allowing your body to heal/recover. If I were you I would protein load to accelerate repair of damage incurred from that last marathon, 1g of protein / 1lb of bodyweight per day, I suggest drinking half of that in shakes. Then I would do nothing but hill repeats to build strength and accelerate training in zone 4 & 5 on minimal mileage. Hill repeats are a path to compress time, realize performance gains, without the wear & tear on your body - on a tiny fraction of the miles your putting in on the road.

[@MidLifeRunner]

Noted! Thanks for the advice. I’ve definitely been at 1g/1lb on the protein and taking in shakes to get up to 150g a day. Strengthening the resilient body. Making sure to take 1-2 easy days after a quality day

[@hcronos]

RIP Kiptum 😢

[@MidLifeRunner]

Yeah, poor timing on this video - it came out the day he passed. Still a bit in disbelief.

[@alanshrimpton6787]

I would like to give some words of wisdom but I have no idea when your talking miles and too quick to convert in my head. Oh well, good luck. I do know 24miles is a long way if 20miles is 32km.

[@MidLifeRunner]

How could I forget my metric friends ? I’ll need to put up the conversions on the next one.