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How to Run a 3:30 Marathon on 30 Miles Per Week
Manage episode 481949131 series 3618864
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📺 Watch some of my top videos:
• How My Marathon Training Evolved: From 4:25 to 2:21
https://youtu.be/OemkRpSdDhg?si=l95kOVFIGtxCSgNl
• Unlock Your Potential: The 20-Minute Running Revolution!
https://youtu.be/GiKfLLUU2Fo?si=gU8ZR0g5sMaORZmp
• My Marathon Journey from 3:25 to 2:37 in 11 Months
https://youtu.be/FWBiOVw983g?si=va8nHGUtP3z0941C
Running a 3:30 marathon on just 30 miles per week is challenging but achievable with the right approach. This video outlines key strategies and essential workouts to maximize your training efficiency and performance.
In This Video, You'll Learn:
1. Structured Training Plan:
- Balanced Workouts: Mix long runs, tempo runs, interval sessions, and recovery runs.
- Weekly Breakdown: Allocate specific days for different runs, ensuring key workouts and ample recovery.
2. Quality Over Quantity:
- Focus on Intensity: Emphasize quality runs at appropriate intensities.
- Targeted Sessions: Include race pace workouts and tempo runs to mimic marathon conditions.
3. Efficient Long Runs:
- Progressive Long Runs: Gradually increase long runs to 18-20 miles with race pace segments.
- Fueling Practice: Practice race day nutrition and hydration during long runs.
4. Strength and Conditioning:
- Core and Leg Workouts: Strength training to enhance running economy and reduce injury risk.
- Cross-Training: Use low-impact activities like cycling or swimming to boost fitness without extra mileage.
5. Recovery and Adaptation:
- Active Recovery: Incorporate light activities such as walking or yoga for muscle recovery.
- Rest Days: Ensure adequate rest days for optimal recovery and performance.
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