Only Video You Need To Run a Sub 3 Hour Marathon

Рет қаралды 7,071

Күн бұрын

Here are 7(ish) of the most important tips to run your first sub 3 hour marathon. If you had to take one thing away from the video it's this... CONSISTENCY IS KEY. Enjoy!
0:00 - Intro
0:40 - Weekly Mileage
1:33 - Structure Your Training Week
5:24 - Racing a Test Half Marathon
5:47 - Sleep and Diet
7:01 - Shoes
7:28 - Running on Soft Surface
7:44 - Core, Stretching, and Recovery
8:36 - Tapering For Your Race
9:11 - Race Strategy
11:00 - Fueling During Race
12:02 - See You at Boston!

Пікірлер: 45

@harryruns1 Ай бұрын

This is great info and straight to the point! Love it. Ran 3.09 last year, hoping to go sub 3 this September 💪

@Fishcracker23 Ай бұрын

Nice concise and very useful video man, thanks!

@ShaneKelliher Ай бұрын

No problem, glad you liked it!

@Mexicanbrown Ай бұрын

Thank you so much! This was very helpful, I’m currently trying to improve my times so your tips really helped 💪🏽

@ShaneKelliher Ай бұрын

Glad to hear!

@mattwoodywoodRT 23 күн бұрын

Brilliant video! 👏

@ShaneKelliher 23 күн бұрын

Appreciate it!

@Lurorunner26.2 Ай бұрын

Good stuff. The best marathon I ever had (2:48) I started out at 7/mile pace and dropped the pace mile by mile. I think starting even more conservatively is the way to go.

@Christian.Jenkins27 27 күн бұрын

Great vid Shane 👍🏻 glad you used a clip of me from the Croc marathon video lol

@ShaneKelliher 27 күн бұрын

Thanks Christian 🫡, had to include that clip 😂

@Mexicanbrown Ай бұрын

I would like to see more content about it!

@maxo_sinclair Ай бұрын

solid video

@CoreyMcCue 8 күн бұрын

I am currently following the McMillan plan in Strava, and this video feels like it fills in a lot fo the gaps nicely. Would love to see more on this series!

@ShaneKelliher 8 күн бұрын

Glad you liked it! For sure, more to come!

@connorkesler Ай бұрын

Hey man, this was a great video! We really appreciate your insights on this. Running Grandma's this June, and I'm not sure if I'm quite at sub 3, but this video helps a lot "Please don't use your shoes from your high school glory days" 🤣

@ShaneKelliher Ай бұрын

Thanks man! Really appreciate that. Good luck at Grandmas!! 🏃💨

@xtrembb9613 Ай бұрын

I ran 2h59 in march; basically did all of what you said although had 2 rest days a week for which rather than doing an easy run i was swimming for 30-40mins - still decent cardio and limits injury risk.

@ShaneKelliher Ай бұрын

Nice work! Yeah cross training is definitely a good option to cut down on overall running stress

@shanetan1550 10 күн бұрын

Very informative and easy to implement for any goal time. Just one question: is running 6 days the only way? what about mixing it with bike commutes? Which workout in your plan is the easiest to switch out for long rides?

@ShaneKelliher 10 күн бұрын

Thanks! Running 6 days isn’t the only way. I didn’t go into this really at all but cross training can be extremely beneficial. Especially from an injury/stress prevention standpoint. I would say one day a week you are good to swap one of your easy runs for a bike ride, commute or whatnot. Potentially a couple of times out of your training cycle you can swap a long run for a long bike, so you are still getting the aerobic stimulus but aren’t destroying your legs too much. Hope this helps!

@daniel52031 11 күн бұрын

You don't need to watch another KZfaq video, you need to run more. It really is that simple

@ShaneKelliher 11 күн бұрын

Agreed 👍🏼

@daniel52031 11 күн бұрын

I do agree with all of your tips though, I suppose I was writing to anyone watching videos and not running more. Keep up the good work Shane!

@alangray8952 Ай бұрын

Good advice, got 3.02 last Oct and 3.15 on a hilly and windy course last month. Next sub 3 attempt in Oct 🤞🏃‍♂️

@ShaneKelliher Ай бұрын

Best of luck, you got this!

@DTOWNRW16 Ай бұрын

did my first half last November in 1:29. doing a 10 miler in 10 days ive been training for pretty seriously, with my peak week being 40 miles. will use that as a base test to see if I should commit to my first marathon or just go for a fast half this upcoming November.

@ShaneKelliher Ай бұрын

Best of luck! Think you’d be up for a good full.

@SuperTreybo Ай бұрын

After running 7 years and still stuck on 4 hour 1 min marathon, I would love to just run sub 330 one day. I guess living in humid myrtle beach doesn’t help etheir . Think I need start working more on zone 2 running maybe I’m doing to much fast pace training

@ShaneKelliher Ай бұрын

Hope you get there! Consistency is key.

@SuperTreybo Ай бұрын

Hey thank you Shane! I hope so to it’s been very frustrating the last 3-4 years. I feel like ever since I got my first gps watch Garmin in 2021 my running racing has went downhill. I hit my best full marathon time back in March 2019 at myrtle beach on 70 degree day . 4 hours 1 min, and last 2 marathons I’ve done have been 4 16 in 2022 and 418 recently my worst and I wonder if it’s because I’m not running enough zone 2 mileage and going to fast on my runs. Back in 2018-2019 I was using a Fitbit watch with no gps and running off of feel, my long runs I didint care about pace and i feel like I might been more aerobic trained. When I got my Garmin I got to obsessed with pace and trying keep fast pace all my runs. U think I need to do most of my long runs and runs at 10-11 min paces? And more mileage? My best half marathon is 1 44. 8 min pace. So wonder if I need do most my runs 10 to 10-30 paces. I’ve heard I need run slower to get faster, it’s just gps and pace can mess with your ego during training

@carlosmachado9905 Ай бұрын

@@SuperTreybo Maybe just get a good coach if you don't have one. I don't know your age and health but going for 3:30 should not be that complicated for most people with a good health and a good coach.

@ShaneKelliher Ай бұрын

@@SuperTreyboI know exactly what you mean as far as ego getting in the way when using the GPS watch. I would certainly encourage you to not even look at the watch and just go by feel. You are correct that running slower will help you run faster in the long term. I’d focus on time on the feet over any other type of difficult workout, at least for now. And try for a race in a bit of a cooler climate maybe!

@SuperTreybo Ай бұрын

Thank you Shane for tips! I also am a bit of heavier runner 5,9 185 . And I do strength training twice week. I bench press 5 sets 5 and do deadlifts or squats 5 sets 5 twice a week. Do u think the core exercises like bench press and squats might be slowing me down too? I heard bench press can slow distance runners down not sure how true that is. I normally do 5 sets 5 with 60-70 percent my max for reps upper body. I’ve heard it takes more oxygen for upper body muscles

@hagosmesgoun7195 Ай бұрын

I just sub3 in Boston 90% here ur saying is accurate LFG -

@Flying-Roro Ай бұрын

Great information really nicely packed but please insert kms and minutes in your text. It may take time to edit but it's hard to follow for non americans if everything is in miles. Anyway, thanks for the great info 🎉

@ShaneKelliher Ай бұрын

Noted for sure 👍🏼 Appreciate it!

@wesleytwiggs7687 Ай бұрын

I agree with 99% of this video. It’s great aside from this one thing. “It’s easier to outrun a bad diet than a bad bedtime.” I completely 100% disagree with that. I’ve seen it many times over with athletes on various levels. Diet is king. Maybe for just a sub 3 you can get away with that, but once you try getting 2:40 and below you’ll find yourself with limited options on where you can get those higher mileage days and you’ll have to sacrifice some sleep every now and then, but not diet.

@ShaneKelliher Ай бұрын

Sure, I can’t disagree with you there. Probably could have been phrased better in the video.. My point was there’s no need to cut out all sweets, junk food, etc. as being too restrictive may do more harm than good. Diet is certainly very important!

@blakejech6846 Ай бұрын

I like the video.. but if you're doing sub 3, 6:52 pace, how in the world is 7:15 even close to easy pace. I'm around 7:25 pace marathoner and my easy miles are at least a minute and a half slower

@ShaneKelliher Ай бұрын

Thanks man, you are right that as fast as 7:15 /mile pace is too fast for a standard easy run. Although, I understand why a lot of people like to run a little bit faster than true “recovery jog” on easy days - so I’m saying to set a hard limit on making sure you don’t go any faster than 7:15 /mile. The ideal zone for easy runs as I mentioned is upwards of 8:00 /mile. The overall point here is: don’t care about your easy run pace, just make sure you’re not getting down to the low 7s because this is too fast.