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

Summary

The speaker shares his inspiring journey from a 225 lbs out-of-shape individual to a sub-three-hour marathoner. He details his initial 4:48 marathon, the gradual increase in his running base, and the importance of setting goals and following structured training plans. The narrative includes his transition to a healthier diet, the incorporation of strength and mobility exercises, and the strategic use of tempos, intervals, and hill training to build speed. His dedication culminates in achieving a 2:56 marathon time, proving that with consistent effort and a well-planned approach, anyone can overcome physical limitations and reach their athletic goals.

Takeaways

• 🏃‍♂️ The individual started as a 5-hour marathoner and progressively improved to a sub-three-hour marathoner.
• 📉 He lost significant weight, going from 250 lbs to 225 lbs, which contributed to his improved performance.
• 📈 The speaker emphasizes the importance of building a strong running base before focusing on speed.
• 🔍 He learned from his first marathon experience that 10 miles of training was insufficient for a full marathon.
• 🚀 The speaker set a goal to qualify for the Boston Marathon, which motivated him to improve his running.
• 📝 He followed a structured training plan, increasing his weekly mileage gradually and incorporating cross-training.
• 🍽 The speaker also tracked his diet, which helped him lose weight and improve his running.
• 📈 He set intermediate goals with specific races as targets, which helped him stay focused and motivated.
• 🏞 The speaker incorporated hill training, tempo runs, and interval training to build speed.
• 💼 He hired a personal trainer to assist with strength and mobility exercises, which complemented his running training.
• 🎯 The speaker's consistent training regimen over 14 months culminated in achieving a sub-three-hour marathon time.

Q & A

What was the speaker's initial weight and running goal?

The speaker initially weighed 225 lbs and his goal was to transition from a 5-hour marathon runner to a sub three-hour marathoner.

How did the speaker's first marathon experience in September 2022 go?

The speaker ran a 4-hour 48-minute marathon. He was not in good enough shape and realized that 10 miles of training were insufficient for a marathon.

What was the speaker's initial approach to building his running base?

The speaker started jogging, gradually increasing his distance from half a mile to one mile, then two miles, and eventually up to five and ten miles. He focused on long jogs on the weekend, stretching them out by one mile at a time.

How did the speaker structure his weekly running routine to prepare for his marathons?

The speaker followed a plan that included about five jogs a week, with cross-training and gradually increasing his weekend long runs. He also incorporated a pullback week to avoid overtraining.

What was the significance of the Tucson marathon in the speaker's journey?

The Tucson marathon was a goal set by the speaker to break the four-hour mark. He followed a 12-week plan and increased his weekly mileage to prepare for this race.

How did the speaker approach weight loss during his training?

The speaker started tracking his eating habits, focusing on a healthy diet along with his running routine. He found that committing to jogging and healthy eating helped him lose weight effectively.

What was the speaker's strategy for increasing his running speed?

The speaker incorporated hills, tempos, and intervals into his weekly training. He also set up a race three to four months in advance as a goal to motivate his training.

What was the speaker's training routine leading up to the Las Vegas Marathon?

The speaker increased his running to seven days a week, added strength and mobility workouts two to three days a week, and focused on tempos, intervals, and hill runs.

How did the speaker's training evolve in the lead-up to the Big Bear Revel series marathon?

The speaker committed to running seven days a week, with two to three weight lifting sessions per week. He also focused on long runs on Sundays and incorporated fast finish workouts.

What was the final outcome of the speaker's training journey?

After 14 months of consistent training, the speaker achieved his goal of running a sub-three-hour marathon, completing the Big Bear Revel series marathon in 2 hours and 56 minutes.