Training Schedule for Sub 3 Hour Marathon | Extramilest

[@FlorisGierman]

*Hi there! In the coming days and weeks I’m hosting several live webinar trainings about how to run a Personal Best race time, with special optimization strategies. Spots are limited, register for free here: **bit.ly/Running-Training-Flo*

[@xelionizer]

Just because it's considered "safe" to increase your volume/time by a maximum of 10% pr. week, it doesn't have to be that number! A 10% increase pr. week can actually put quite some strain on your body, even with every 3rd week being a deload-week! I have had good results by increasing with between 5% - 8% pr. week from 40km/wk (~25mi/wk) to 65km/wk (~40mi/wk) over a period of about 12 weeks now. Every 4th week I deload with about 20% - 30% ;) Thanks for the tips, Floris!

[@hannah20071000]

Hey Floris, I've followed Maffetone for the last 12 months. I did the 180-age rule and I improved slowly. However, since then I've become aware that I have a higher heart rate than normal (close to 200) and was actually training too slowly (was supposed to be at 138 HR and trained there for 6 months but eventually moved training instead to 147 hr) and when I adjusted my HR training to run at a 147 HR, I improved very rapidly, and am still rapidly improving. I am a firm Maffetone believer and follow the guidelines he and others lay out. I do think it's important to stress that it's better to watch progress and make adjustments to the MAF pace as needed to make sure we are optimizing training. If I trained at 138 (I'm 42) I wouldn't improve at all. I was running 50 miles a week, eating very well, and not improving at all. When I trained at a higher HR a bit, the MAF test immediately improved, by 20 sec a mile over a month, which was amazing. I'm shooting for a sub 3 marathon in a year, 3:30 now. By tracking progress weekly, I was able to see what I needed to do. Love your videos!

[@oa2621]

That’s awesome I guess everyone is different. I for one will stay at exactly what numbers I should be training at following Maffetone method....because a 6 time Iron Man champion trained by Maffetone can’t be wrong and countless other winners. I will stick to it even though I feel like am walking and losing my mind.

[@raphaelpz]

Wise words. Keep it up mate the running community need people like you.

[@tyhigby4345]

love this video! Very packed with info. You could literally just watch this one video, stick to the principles you have outlined and make it extremely far in your endurance career! Further than most people would realize. Back to the basics, baby! Just be consistent and stay healthy + uninjured.

[@copperdan7667]

I think consistency is probably the most important thing to achieving any time goal. Having said that training low heartrate helps keep me injury free hence consistent.

[@jcolumbiap]

Thank you! I love the races in the Northwest United States!

[@messier1701]

you're a great guy Floris. So very enjoyable and relaxing listening to your advice while you're running. thanks for these great videos.

[@carstenbeyer6273]

I agree fully to your advices. Investment of mileage, recovery and once again mileage is the key for as succesful marathon.

[@dtrjones]

We're on the same page, that's all I need to know, thanks Floris!

[@JungleSoundzperc]

A levantarse con los Halcones ...🔥🔥🔥🌋🌋🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️🏃🏽‍♂️

[@mipuravida27]

Hi I just ran my first Marathon here in Los Angeles 26.2 miles 👏 I want to keep running and thanks for all your great advise 😀

[@vicakemann1704]

Thank you so much for your thoughtful wisdom and dedication toward effectively connecting and bringing together this community of runners. I've gotten so much from your insight and awesome approach to listening to others and delivering your personalized message. From your interview with Josh S I'm using his expertise through JSET to train for Chicago (coming up soon!). Trusting the process has been key😊. Thanks Floris for what you're doing...

[@Wavygravvy]

Have yet to run my first 26.2 but it's my 2018 goal. Would love to crack sub 3 one day. All a process and should never be rushed. All the best to ya!

[@poshgurung2906]

Great info Floris!

[@cevapipapi6167]

i *love* when people give a speech and say " *we* are going to be talking about ..." while running through the woods alone

[@SophieKristiansen]

Another great video Floris!

[@FlorisGierman]

Sophie Kristiansen thank you, so glad to hear you have been enjoying these videos! Cheers

[@nickc4257]

Know how to taper, familiarize yourself with race pace, and although aerobic work is important, miles on the track can pay large dividends in running economy. (If done in small amounts, like once every 2 weeks)

[@JungleSoundzperc]

1-1-2021 Montreal Canadá 🇨🇦 -4.....145lbs ...177 mts 56 ...looking for Boston 2022

[@paulsutton7204]

@Floris Gierman I came across you before when I was working through Phil Maffetone material. But now you have popped up again when I am researching how to get from a 4hr to 330 marathons! I wanted to ask you about your weight, how its changed in your running career and how important it is in relation to your running goals.

[@PoetWithPace]

I went from 4 hours to 3:06. My weight has not changed much between those times, but the consistent training that Floris talks about here, works!

[@patrickmccready6051]

Thank you for your sound advice it will help 😁

[@metalfreak993]

Hi! Thank you for the video, really appreciated it! Just a question regarding your peak distance week. You said you hit 70-75 miles per week, but how many hours per week does this correspond to in your training?

[@JungleSoundzperc]

For sub 3 hrs .. training 2 sessions for day . 🧨🧨🧨after the Base training building .

[@samibouraoui4449]

Thanks so much for sharing your tipps floris!!!!

[@PoetWithPace]

This came up on my recommended list and see that you produced this a while back. Good tips never get old, do they Floris? :-)

[@carmenliron-espana4787]

Your comments are really helpful. I am coming back from an injury (pre-stress fracture in tibia) and I was wondering what would be the most appropriate increase in weekly miles. I will apply the 10% rule and the resting week. Thanks for the great videos !!!!

[@FlorisGierman]

Carmen Liron-Espana I'd be very careful when coming back from an injury. Always make sure the doctor clears you to get back into exercise. I'd start off very slow, with walks and hikes. Then slowly increase your pace from there, always listen well to your body. If you train with the MAF 180 Heart Rate formula, deduct 10 beats so your HR training zone is slower too. Hope that helps. Good luck with your recovery! Cheers

[@carmenliron-espana4787]

Got it, I must look like a turtle when running now, but, that is OK !!! Thanks, Floris and good luck to you with your training

[@tuongvat]

Thanks for another great video

[@FlorisGierman]

Hung Nguyen stoked to hear that, thank you!!

[@mannyfloresfilms]

Great video man! Thank!

[@georgeiordache9958]

Nice tips

[@谢春晖-k4t]

thank you. what I lack is rest, I sleep about 6 hours every day

[@FlorisGierman]

That surely is not enough and will not only hold back your performance but also many other areas of your life. Sleep more!

[@FlorisGierman]

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[@seer1623]

I hope you're a professional coach; otherwise, it seems a waste of talent :) Your responses to comments are so positive and encouraging.

[@wekky420ranarr]

Drugs like stimulants, mainly caffeine with a small dose of Ritalin was my little "cheat" to boost certain long distance runs.

[@FlorisGierman]

Right on! Caffeine has worked well for me as well

[@deeps10]

Great video

[@FlorisGierman]

Thanks!

[@yeahhhhh9209]

Very interesting advice, thank you!About the HR intensity, i see that the elite athletes are able to maintain a zone 4/5 for almost the entire marathon but they just run for about 2:15 hrs max . Instead for an average fit person, who wants to finish a sub 3:30 marathon, which hr zone do you recommend during the race? i don't think a zone 2 can be enough,do you think is it possible to run in zone 3/4 if properly hydrated and fed?

[@MarcinVoyager]

Great video!

[@FlorisGierman]

Marcin M. Thank you, glad you like it!!

[@HydeMyJekyll]

I'll never be able to get the sleep I need. I've got the time to train and the time to work, but I simply don't have the time to recover like I need. I was training for a solo RAAM (Race Across America) bicycle race, but I consistently cannot recover due to time constraints. I work second shift + overtime, so I usually don't get home until 3-4am, but I have two small children that like to wake me up around 7, and I may get another 2-3 hours of frequently interrupted sleep after that. I'm not really a runner, but just put in a fairly comfortable 14 mile week with an average speed around 8:30 min/mile. I am running the Chicago Marathon in October, and I'd love to somehow magically run a sub-3 hour, ideally 2:54 or faster so I can be fairly certain of getting a spot in Boston next year. Is that even a realistic goal?

[@joe41004]

Floris, love your attitude and realness about running. Question about the 8x800m or 4x1600m speedwork. Im currently running 4-6mi and 8-10m long runs. At what run distance do you do 4x1600? Do you just do the 4x1600 as a 4 mile day? Or is that part of a 6 or 8 mile run

[@stevengleaton4035]

Floris, do you recommend sticking strictly to the 10% rule as regards to mileage increase or can other methods (such as Jack Daniels Running Method) be used? He recommends increasing mileage every 4th week by the number of days in a week you run. Stay at that new mileage for 4 weeks then increase again. Ex: Let’s say you run 5 days per week, so increase weekly mileage by 5 miles and stay at that new mileage for 4 weeks then you can increase and so on. Your thoughts???

[@jacobsnyder8865]

Floris, do you have any experience with training for a marathon with biking and running? For example, do the "speed work" on the bike to prevent wear and tear, but running the miles slow?

[@FlorisGierman]

Jacob Snyder I have done some bike rides while training for a marathon. I feel the same principles apply when biking. Most of my bike rides would be aerobic. If you are in a period of speedwork with running, you can also add some speedwork with biking too. The recovery time on your body from bike rides is so much faster, even after a hard workout. Main thing to keep in mind is not to put too much stress on your body when you want to build an aerobic base, so keeping your HR relative low during most runs and bike rides. Hope that helps! Cheers

[@marinodeoliveira1214]

Floris, any suggestions of how long (weeks) should be a proper Half Marathon program?? Keep it up!!

[@LucianoStrassacappa]

Floris, My plan is to do a full Ironman in May-2018. For increase volume do you think the set back week should be for all 3 sports? Or should I reduce only one sport in a week?

[@FlorisGierman]

Luciano Strassacappa wow exciting goal for a full Ironman next year. The purpose of the step back week is to give your body a time to recover and heal, before diving back into higher volume weeks. Therefore I'd cut back volume on all 3 sports during recovery weeks. Hope that helps! Have fun with your training!!

[@619hat]

Thanks Floris. I love all your videos and they are very helpful. Can you pace us for a 3 hr 20 mins Marathon one of these Saturday? We have M2B coming up in 5 weeks. We can meet you in Irvine or you can come to San Diego😁, appreciate it

[@CEO_success]

Do you drink beer or other liquer? I like to drink beer after running. Have you seen good runners drinking beer?

[@michaelpiha167]

Floris , thank you for this video well as for all the other videos. I have finisied two marathons, 2014 sea of Galilee at 4:48 and 2015 Berlin 4:26 ,after these two I have faced none stop injuries. my current goal is to run again the 2018 sea of Galilee marathon this time having a much better time according to your recommendations . one question I have if I have only the Fenix 3 without HR strap , how can I measure my HR ? or. I need to buy the strap?

[@FlorisGierman]

Congrats on your 2 marathon finishes. That's rough experiencing non stop injuries, that's not good. From what I could tell, there are 2 type of Fenix 3 versions, 1 with and one without HR. Honestly I'm not familiar with the watch and if you can sync it to a Garmin HR strap. I'd check your watch instructional booklet, check garmin website or contact them direct. Take care

[@michaelpiha167]

Hi Floris, thanks for your response.

[@syedhussain7913]

Can you please advice which speed should you be running at for long runs

[@PinkPoodleVlogs]

Hey! Do you have any tips on running a marathon after recovering from ACL Surgery?

[@fahmihardy1264]

Hi Floris I hope you are well. I am running my first ever marathon in April 18 and currently doing 55k to 60k mileage a week. I am planning to use your three weeks building mileage and try to run a full marathon (in training) at the end of December 17? Is this good idea? My marathon goal is sub 3 hours and already run HM in 82min in the first attempt

[@PoetWithPace]

How did you get on in April 18?

[@haidirwasli3692]

im running a marathon with really easy pace, around 30km, my legs started to burning and hurt.how do you train your legs?just by running a lot?

[@FlorisGierman]

That is not uncommon, I'd slowly increase your miles over time, every week add 10% training volume, every 4th week a step back with with 30 - 40% less volume. Not sure what time you're aiming for, but higher miles in training will get your legs stronger, just watch out not to overdo it either. Hope that helps

[@aakashbhardwaj930]

I am a 5k runner just started 2 months ago from scratch right now my timing is 32-33 min but I wanna take it to 23 km can you give me training schedule with time frame I am not enough rich to afford a trainer or expensive coaches

[@deifosplayground8873]

signup to his newsletter you will get a very well documented PDF with enough tips to accomplish your goal. that is what I did :) extramilest.com/subscribe/ All the best in your journey!

[@JungleSoundzperc]

January 1 ☃️☃️☃️☃️☃️☃️🧨🧨🧨🧨💣💣💣 canada 🇨🇦

[@lefthandedhardright8839]

@6:25 Winners win because they put in the time and effort. Tell that to Joe Biden.

[@FordyRuns]

Great video!