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Home » Advice on breaking 3:00 / Running PR

Advice on breaking 3:00 / Running PR

We’ve solicited advice from our interview guests on how to break three hours in the marathon or set a new PR. Use it, it works!

Training advice:

Angela Ortiz (episode 41): Consistency. Get out every morning and do your run, even when you’re tired or when you don’t want to.

Nate Jenkins (episode 35): Specificity. Train the pace that you want to run and the time that you want to run. Weekly sessions of 12-15 miles of running at marathon pace. If you want to break three, run for three hours (at 20 seconds slower than MP).

Kim Conley (episode 34): (For PR in a 1k), be comfortable running a little bit slower and a little bit faster than the targeted race pace.

Alana Hadley (episode 33): Remember the little things besides getting your workouts everyday. Make sure you recover enough, eat enough, drink enough, do your stretches, and keep up your core.

Mark Hadley (episode 33): Seek to improve and keep in balance these five tenants: consistency, capacity, frequency, mixture, and passion. A lot of runners could see improvement in consistency.

Lawrence Warriner (episode 32): Always do hills. When you are training, hills are the key to everything. Don’t overstride. As soon as you lift your foot, put it back down. It saves energy and saves your calves and your quads work. You are hitting your stride point much better, hitting your forefoot instead of landing on your heel.

Desiree Linden (episode 31): Love the process. The steps that hurt, you actually earned, because you have to push yourself really hard. Smile at the pain, know that you’ve worked really hard to get there, and keep fighting through it.

desi2-nycm14

Daniel Gercke (episode 28): Do Burpees. Cross-training makes a huge difference. Know when to be gentle with yourself.

Becky Wade (episode 27): Focus on recovery. Nap. As Deena Kastor says “There’s no such thing as over-training, just under-recovering.”

Christo Landry (episode 26): Be patient on race day but also in training. A systematic build up is far better than haphazard training.

Craig Leon (episode 25): Always have your running shorts on. When you’ve got free time you want to be able to use it!

Buzunesh Deba (episode 24): Run twice a day.

buzu

Jane Vongvorachoti (episode 23): Pick a goal, plan races leading up to the marathon, and work backwards in your training towards that goal.

Lisa Stublic (episode 20): When you’re training, faster doesn’t always necessarily mean better. Endurance is the main focus. If you don’t have the endurance to support the speed, then you’re doomed from the beginning.

Reid Coolsaet (episode 18): Train a lot (15-20% of your total volume) at marathon pace. Know that pace and be confident in it. It’s easy in the marathon to go out too fast because you feel fresh.

Tyler McCandless (episode 17): Stop over-analyzing your training. Take a month and don’t wear a Garmin. Run the right effort levels and believe in what you are doing, and you will be amazed at your end result.

Jason Hartmann (episode 14): Run a lot of hills. If you can take anything from a cyclist, they know how to climb. Run a fast course.

Dot McMahan (episode 12): Try speed work in an off-segment (not during marathon training). Do a few months of 5k or shorter paced training, which would give you some leg turnover and make you appreciate that you do have leg speed.

Jeannette Faber (episode 10): Assume that you will break 3. Go about your business as if there is no chance you are not going to reach your goal. Visualize that the race will go perfectly. Of course it doesn’t always go perfectly, but it usually goes well enough.

Alan Culpepper (episode 9): Get fast first. Before you start your marathon buildup, get into the best 5k/10k shape you can, then transition and maintain that by touching on the speed throughout your training plan. In terms of run/life balance, “don’t force it where it doesn’t fit.” Fit in the training when you know you can get it done.

Lauren Fleshman (episode 8): The advice a Kenyan gave me: Just run faster! Incorporate mental training. Focus on your strengths rather than weaknesses to gain confidence as you approach mile 20. Prepare counterarguments in advance before the race starts for negative thoughts you may have late in the race.

Kate Grace (episode 8): Ask an 800 meter runner how to prepare for a marathon: Carbo-load! (Question revised: how to run sub 2:59 per K for a 3k): Focus on your arms, core, and form. Suggested workout: planks with feet on a Bosu ball, then transition to pushups (post run).

Patrick Rizzo (episode 7): Consistency over a long period of time.

Nick Arciniaga (episode 6): Run 5 seconds below race pace for your long tempo runs. Do one of these tempo runs per 10 day cycle, and build the tempo run up to 18 miles.

ArciniagaNYC

Amy Begley (episode 5): Every other week do a tempo run at marathon pace within your long run. Extend the tempo run for up to 15 miles. Don’t start tapering until 2 weeks out.

James Chu (episode 4): Run 12-15 miles in the middle of your long run at marathon goal pace.

Ulrich Flume (episode 3): Run with people who will push you. Don’t race every workout, but some workouts have to hurt.

 

Race-day advice:

Kim Conley (episode 35): Have patience early in the race.

Conley wins

Lawrence Warriner (episode 32): Patience is everything. Close your eyes to the people around you running, just look at the crowds.

Desiree Linden (episode 31): Love the process. Smile at the pain, know that you’ve worked really hard to get there, and keep fighting through it.

Tatyana McFadden (episode 30): During the race when you hit a hard point, refocus. When you finish the race, you want to say that you put in 100%.

Tyler Pennel (episode 29): Patience.

Christo Landry (episode 26): Be patient.

Buzunesh Deba (episode 24): Don’t lose hope. And pray.

Ben True (episode 21): Pace yourself. The first part of the race should feel easy, the last part of the race is the hard part.

Martin Yelling (episode 19): Zip up your mansuit. Don’t let your spirit buckle — be on it for the entire duration of the race.

Tom Williams (episode 19): Believe you can do it. Don’t see three as a barrier, it’s just an arbitrary number.

Alan Ruben (episode 16): Follow the 10-10-10 plan. The first 10 miles should feel almost effortless. From 10 miles on you’re putting more effort in, but saving everything for the final 10K.  For a 3:00 goal, which is 6:52 pace, aim for 6:55 pace the first 10 miles, 6:50 the second 10 miles, and 6:45 the last 10K.

Ryan Vail (episode 15): Stay focused at 30K. Those are the miles. Have confidence that you will be able to finish the race at the same pace or faster.

Jeffrey Eggleston (episode 13): When chasing a time goal, there’s a lot of pressure. Don’t worry about the pace and go with the flow of the race. Have faith and confidence in the work you’ve done. (For New York, hold back until the Queensboro Bridge.)

Glen Redpath (episode 11): Borrowing from the playbook of CPTC coach Tony Ruiz, narrow your focus through the race from wide for the first 10 miles, to middle for the middle 10, to really narrow for the last 10K. During the first 10 miles you should be able to talk to the person next to you, and during the last 10K you should have your blinders on. [Note, Ruiz advises running slower than marathon pace for the first 10, at pace for the mid-10, and faster than pace for the last 10K].

Jeannette Faber (episode 10): Assume that you will break 3. Go about your business as if there is no chance you are not going to reach your goal. Visualize that the race will go perfectly. Of course it doesn’t always go perfectly, but it usually goes well enough.

Lauren Fleshman (episode 8): The advice a Kenyan gave me: Just run faster! Incorporate mental training. Focus on your strengths rather than weaknesses to gain confidence as you approach mile 20. Prepare counterarguments in advance before the race starts for negative thoughts you may have late in the race.

 

 

 


4 Comments

  1. Concrete says:

    18m tempo!? at 5 seconds below race pace? omg. well, I guess that’s an elite approach

  2. 5 sec below MP = 5 sec FASTER than MP?

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