Table of Contents:
How to Run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR | Heart Rate Training on Long Runs
Video taken from the channel: Floris Gierman
Marathon training schedule Advanced EASY RUN
Video taken from the channel: sharingsport
Sub 3 hour marathon training plan: Introduction
Video taken from the channel: Sub3Marathon
Marathon training schedule Advanced REST DAYS
Video taken from the channel: sharingsport
Marathon training schedule Advanced LONG RUN
Video taken from the channel: sharingsport
Hanson’s Marathon Method: Advanced program intro
Video taken from the channel: Luke Humphrey Running
Pfitzinger Marathon Training Review
Video taken from the channel: RockStarRunner
Advanced Marathon Training Schedule. Search. Search Clear GO. More in Running Race Training Marathon Training Schedules 5K and 8K Training 10K Training Schedules Half Marathon Training Plans Beginners Weight Loss Motivation Long Distance Nutrition and Hydration Injury Prevention Shoes, Apparel and Gear.
07/05/2018 An advanced training plan for regular runners aiming to run a sub-3:30 marathon. You’ll need to be pretty used to running several times a week, as this plan builds up from 44 to 60.Plan: Marathon Training Plan Duration: 16 Weeks Level: Advanced Starting Long Run: 1 Hr. The Advanced Marathon plan is for advanced athletes who have run this distance multiple times and are looking to run towards the front of the pack, obtaining a new Personal Best. This plan requires a very solid base and is very aggressive.
If you haven’t.An advanced marathon training plan should encompass race pace training strategies. Look, marathon success is not just about high mileage.
If you run high mileage and most of that mileage is spent at speeds far above your race pace good luck at making significant gains.To enter into the advanced level training program you need to have a mileage base of regular running of 30 plus miles per week. Preferably 4 to six days per week. You have already completed six or more marathons and are aiming at a finish time goal of 3hrs 15 min or better.
Interval Training: In training for a marathon, long repeats (800, 1600, or even longer) generally work better than short repeats (200, 400). I’ve prescribed 800 repeats for this program, also done every third week. Run an 800 at faster-than-marathon pace, rest by jogging and/or walking 400, then start again.
Details of the Half Marathon Training Schedule. Crossing-training (CT): Cross-training activities allow you to give your joints and running muscles a break while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes.An advanced marathon training plan may differ among different runners, and finding the right one for you can be overwhelming. But that’s where we step in and help you out. 5 Principles For The Best Advanced Marathon Training Plan #1 Listen To Your Body.
Here is Advanced 1: The training programs for Advanced 1 marathoners follow a progressive buildup–similar to that for novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs).I’m running my first Boston Marathon this April and well into training. As I’ve shared my runs on Instagram and on the blog, I’ve been asked a lot what training plan I’m using.
It’s from book Advanced Marathoning which is ironic considering I’ve only run two marathons. I wouldn’t consider myself an advanced marathoner by any stretch, but I’ve really enjoyed the plan so far.Tuesday 6-8 miles (4x1-mile at RPE-M, 880 recovery). Wednesday 6 miles or cross-train 35-40 minutes at RPE-L.
Thursday 8-9 miles at RPE-L. Friday Marathon training plan: Advanced Posted by Athletics Weekly | Dec 31, 2014 | 0 Check out this 16-week training plan if you’re running a marathon and aiming for a time of around three hours.Marathon Schedule Training Tips. Cutting back the mileage after several weeks of 50+ miles can be mentally difficult.
Remind yourself that expending a lot of effort at this stage of the training will not provide any benefits for next week’s marathon.Beginner Marathon Advanced Marathon Beginner Half Mararthon Advanced Half Marathon Couch Potato 10k For Personal Coaching or more options: Visit Hansons Coaching Services.There are three 16 week marathon training plans available. Pick your plan based on your current level of ability: beginner, intermediate or advanced. Watch the video message from coach Martin Yelling above to get you motivated, then pick your marathon training plan and get started.
Kick-start your training with Mo-Joe.
List of related literature:
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| from Advanced Marathoning |
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| from Marathon: The Ultimate Training Guide |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Running Encyclopedia |
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| from Advanced Marathoning |
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| from Triathlon Science |
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| from The Art of Running Faster |
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| from Run with Power: The Complete Guide to Power Meters for Running |
56 comments
hey! its a long time after you posted this, but i’m loving your approach. will check out your website etc…. thankyou!
I offered this marathon training “Zοrοtοn Axy” (Google it) to my running-addicted brother a few years ago, and he`s been using the training guide since then. Last week, he took 4th place in his age group in a Nationals-level 12k race. It is best to opt for this training when you`re get yourself ready for marathons along with other distance training..
I\’m not sure but,if anyone else wants to learn about marathon training try Niposcu Complete Running Adviser (just google it )? Ive heard some interesting things about it and my neighbor got excellent results with it.
Thanks for this wonderful video Floris. I’d love to be able to run a sub 3 hrs marathon. My problem is cramps, inner quads cramps. I tried twice to run a marathon DNF because of that. Finally last Sunday, I completed my first marathon at a 3hrs 53mins, battling cramps for the last 7k. I’m going to study you PDF Fundamental. Thanks for that. If you have any tips on how to avoid quad cramps, I’d love to know. Thank you again!
Marathon running does NOT improve your health… only intelligent training methods and a very clean diet can achieve great health!
If you want superior health to most of the population… quit running marathons and other highly destructive long distance events!
I want to know which mobile phone you used to record this video:-)
This is really helpful. Now I can plan out my preparation and training. I love the diary idea and nutrition and keep stress low. Thanks
I’m super happy I found your channel!
Thank you so much!!!
Can’t believe you’re reading “Advanced Marathoning” before reading “Basic Marathoning” and “Marathoning”.
Credit where credit’s due, I watched this video back in June, 4 months before my October marathon where I was also aiming for a sub-3 hour time. My previous and only marathon before that was a 3h21 (Not enough training, went out too hard, legs turned to wood etc.).
The go slower to go faster thing is no joke and despite some sore legs and a few days off with a cold in the first month due to ramping up too quick and going from 6 miles a week to 30 miles never once got injured.
Result: I also ended up with a, dare I say it, pretty easy 2h55. Happy days. Cheers Floris!
Looking forward to your videos! What heart rate monitor do you use? I’ve tried a couple and they all seem to drift up by 3-4 beats and back down within a matter of seconds. So I don’t rely on the monitor so much as a bible, but more of a guide. How much variation do you see in your heart rate during runs?
Hi Floris. I don’t use Maffetone method but i run by HR. Mostly of my weekly runs are in aerobic zone, 140 or less so by the formula o Maffetone is spot on. Last year i made 03:12 on Porto marathon, this year the goal is improve that time. My problem is what you mention on the video, i dont have proper rest and sleep. I work in night shift and during the day i can’t sleep, i sleep on a regular basis 3/4 hours
Hi there, thanks for watching. If you want to receive my 30 page PDF with running tips, training ideas and racing strategies, you should consider signing up for my weekly email. Check it out http://extramilest.com/subscribe
Hi Floris, just completed the London Marathon in 3:24, a PB of 3 minutes ( 3:27 in Amsterdam last October). The improvement was slight due to injury at the start of my training cycle forcing me to go down to 4 days from my preferred 5 days per week. Also, in the race I stuck to my plan of even splits until mile 19, saw a second 3:15 pacer and decided to chase, bonking soon after. Let’s say, had I stuck to the plan 3:20 was within in reach for my current fitness, is hitting sub 3 by this time next year feasible? Keep in mind I’m already using the method and have gone from 4:13 (Athens, November 2016 not using MAF) to my current time, so I guess the improvements are going to keep reducing? Thanks again for your videos, replies and the pdf! Deano
Thank you, great video. I want to be the first guy to run a sub 2 hour marathon, do you have any tips or training advice on how to achieve this?
Does this work for a 5k? I can’t seem to hit my sub- 18:45 goal.
If you are serious about running a marathon or want to set a PR then this marathon training “Zοrοtοn Axy” (Google it) is vital. I have read a number of books on marathon training and run two marathons and about Fifty half marathons. I found the book motivating and reassuring. It gave me some tactics which I wasn`t acquainted with..
Will be following your ideas. I am not convinced that low heart rate training is healthy. The strain on the kidneys, liver, heart is too much. Hours on end running slowly mimics heart patients suffering from tachycardia. Being open-minded, I will hope to be convinced otherwise. Having access to friends that are cardiologists will help sort through all your best ideas.
may I ask how long did it take you to get 4:11 to 2:44??? I know everyone is diff but just curious! My biggest issue is avoiding injury
Thank you floris your channel made me rethink my training and paces
I’m 59 and just ran NY in 4:55. I feel like there’s a lot of room for improvement. I was running about a 4:15 pace the first half of the race and the second half was rough. Realistically what kind of time do you think my goal should be. I think I can run 4:30 with better training, but I’d love to break 4 hours.
Just started back running and trying HR. 40yrs old so zone 2 140. My 5 mile runs have gone from 9:30 min/ml to 12:30 to 14::00 min/ml. I didn’t think I could even run this slow, is this right.
Excellent advise, great video. I’ve been using the Maffetone method for several months now and I’m now cruising comfortably at my old max pace of 7:30 min miles for up to 14 miles day after day… so so happy with how I’m progressing and am honestly shocked I never actually knew how to train my aerobic system properly!
I’m very excited to launch a Marathon PR Training Program. More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It’s a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon.
For those looking for additional guidance, I’m convinced this video course can provide you with a lot of tools to increase your chances to reach your goals.
You passed my by at the back bay when you filmed this. I was photographing birds and I do remember you running by. Very cool. Recognized the trail as soon as I saw the intro.
What’s the time period from your first 4:11 marathon to your Boston PR?
hi everyone,if anyone else is searching for how to run a marathon try Sarparder Running Expert Starter (just google it )? Ive heard some unbelievable things about it and my co-worker got amazing success with it.
eh…. I gotta ask how long did you hold that “four minute mile” pace at the end of your marathon….?
Cool video. My goal would be to run a true (and sub-4) marathon.
Currently, I run a decent half ( 1:37), yet am not able translate that onto a marathon distance, where I tend to bonk in the thirties despite targeting a 145bpm heartrate.
Do I have a HR or training mileage problem or where should I start to adjust?
Excellent overview of what’s important to reach someone’s running goals in a healthy and enjoyable way!
Gosh, I haven’t run a sub 3-hour marathon since I was in my late 20’s, 2:44 well done, great advice.
Hey I am looking for the 6 pager pdf plan, could you please mail that to [email protected] gmail.com thank you, I couln’t download from your website. thanks a bunch…
Thank you so much for this video!!! Really opened my mind to the way I train for my upcoming marathon.
Learned a Lot with this short video, thanks and will continue to follow your advice
Join my free live Zoom training on June 20th 2020 at 11am PDT. I’m super excited to talk for an hour in detail about 3 proven ways to become a better runner. Reserve your spot here, seats are limited: https://5ktohalfmarathon.com
Thanks for the video! Maybe someone could help me here. I did MAF test twice now but still not sure what is happening. My first mile was @, second mile @, 3rd mile @, half way on my 4th mile I had to walk. This resulted in doing my last 5th mile in 16min/mile. Please advice.
Great videos! I’m training for the Long Beach Marathon, and depending on the outcome, I’ll train for the Los Angeles marathon. I have a long-term goal of breaking 3 hours and qualifying for Boston. Right now I am following the Hanson Beginner plan and training for a 3:15 finish. My question is, how much improvement is reasonable between races? For example, should I do each training cycle with a goal of a 5 minute drop, or would it be reasonable to go from training for a 3:15 to a 3:00 finish in my next cycle?
Hoi Floris. Ik bekijk net je filmpjes en ik wil eerst een halve marathon lopen. Mijn snelste 8 mijl zit op 60 min rond. Kan ik hiervoor dezelfde training aanhouden MAF 180-leeftijd 3keer per week trainen. Is het handig om te variëren in afstand of niet? Bij voorbaat dank. Ron.
Hi Floris. The video quality is very good. image stabilization is awesome. Sound is clear too? What equipment did you use to get this video done.?
Thanks for the videos and the pdf. I’ll be making my way through them over the next few weeks. Is there any chance you might do a spot on winter base training. I’ve only recently moved to Scandinavia and I’ve struggled to get in valuable training during the coldest months when temperatures can be below -10 Celsius for months. Maybe some ideas on paces and incorporating indoor (treadmill and track work) into training. Thanks again.
Many thanks for sharing. Really great and helpful. It is a pity that I discovered your channel just last week. I am aiming also for a Sub3 for next year in Berlin. My PR ist 3:33. I will definetly try MAF and give you feedback how it went.
Thanks for the informative videos:). I am running a full marathon this weekend in Munich. I’ll definitely use some of your tips.
This is great. Highly intelligent and analytical. The 3 hr and BQ are the ultimate goals for most runners including me. I’m glad I found you to help specifically with these goals!
Thank you for good tips! My first marathon( 3:36) was in april after only 5months of running and not enough volume and slow sessions. After that my it band was killing me and i changed my form and cadence and will follow your advices for next marathon(april 2018) I want to know what is your opinion, how much can I improve from now to april? Sub 3 sounds imposible:D Thank you so much and good luck!!!
Nice video. You may also want to checkout the review of marathon training schedule on my blog at ericreviews. com/marathon-training-schedule-review/ Thanks. Pkl Aziz.
Floris I absolutely love your content!! I have been doing triathlons for the past several years and did my first 70.3 iron man and also 50k ultra trail race last year. I really couldn’t figure out why I always crash or get injured later in races. I have only been using the MAF method you recommend for 3 weeks now and see some really great improvements. 1 I feel more excited and motivated to do my work outs where I use to hate them or feel like crap going into them. Second I see my running time coming down. Running is my number 1 passion. So I will start following everything you post!!
One thing I don’t understand I am 34 so my MAF # is 146. But I have a 41 degree scoliosis in my back and my heart always ends up at 150 or 151 unless I’m practically walking. Can I just make my number 151? that way I can at least keep my mile times at 10:30??? I can run a 5:50 mile and love going fast I hate running slow but I trust you and also trust your process. I am just have a hard time keeping my heart rate below 150.
Your story is so inspirational!! Thank you so much for everything you do sir!
Cheers brother!!!
Thank you for the positive videos. I just started watching your channel & I am truly enjoying it. ����
I do have a big race in August, the OCC at UTMB ����
Please give us more ultra talks.
Thanks
thanks for this video! my running goal for the next 12 months is… get faster on all distances of the 3.5 to 8.5 mile course that I like to run! I decide how far by how my body is feeling that day. I’ll just keep running as much as possible, getting faster, and shooting for new unofficial PBs on my runs.. p.s. maybe my REAL goal is to scare the slow joggers when I blow past them on the trail… he he he
Hi Sir, is the 30-page pdf still available? Can’t seem to find it on the web page. Really want to read your mind.
Thank you for your videos and PDF file. I started running 3 months ago and did my 1st marathon a week ago. I trained and raced hard but definitely not smart. Will follow your tips and redeem myself at 2nd marathon.
I am a relatively new runner. I discovered the Maffetone method around 2.5 months ago. Started running at my MAF heart rate of 145 bpm (I’m 35 years old).I understand why a lot of people get frustrated with the Maffetone method, because when I started out I could only run at around 13.5 minutes per mile. It was painfully slow and I didn’t feel like I was actually getting exercise. The slightest increase in pace would spike my heart rate above the target 145 bpm. 2.5 months later my pace is 9.5 minutes per mile at a max heart rate of 145. In other words, I shaved 4 minutes off my pace while maintaining the same heart rate in a very short period of time. I’m in this for the long haul, and will continue with this training until I plateau, at which point I will add some speedwork etc. I am currently running around 40 miles/week. I hope to be able to build that up safely to around 70 by November (Las Vegas Marathon).
Thanks for providing the knowledge of your years of trial and error. Please keep it up!
Hey Floris,
Thanks for sharing your thoughts, I’ve just finished your pdf file, really interesing!
What do you think about doing the MAF test using km instead of miles for e.g. 5 or 8km roughly equivalent of 3/5 mi)?
great to see you post again. i have one question about starting your training plan…i’ve failed my first 4 marathons due to pre-race injuries so i want to make sure that doesn’t happen in my next one in january. my question about the heart rate training…say my MAF rate is 143, but it normally takes me about 30 minutes of steady running to reach it, does that mean i need to push harder sooner, to get to that 140 base and then adjust speed down as necessary? i guess i must because otherwise that first 30 minutes is noy productive. thx
Your video is so crisp!
Thanks for sharing your knowledge and experience with us. Your run 100 mile run to San Diego was magnificent. A true show of what the human spirit is capable of. You are a role model to me, and you were with me during my first 50 miler:). Your sub 3 hour marathon you did on new years day was also super inspiring:D.
Hello from Canada! Please keep these videos coming:D
Great to see a new video! All of your advice has helped me get closer to the 3 hr mark so far. Can’t wait to see what’s next