How to Run a 3:30 Marathon on 30 Miles Per Week

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📺 Watch some of my top videos:
• How My Marathon Training Evolved: From 4:25 to 2:21
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• My Marathon Journey from 3:25 to 2:37 in 11 Months

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.

#MarathonTraining #RunningTips #EnduranceTraining #RacePrep #30MilesPerWeek #RunFaster #MarathonGoals #TrainingPlan #RunningSuccess #MarathonGuide

[Ben-ywbe]

I only trained like 20-25 miles per week for the marathon. I emphasized the long runs and long run workouts to mimic race conditions. On the weekend was my 1 key workout. Either it was 120-180 minute long easy run or a long run workout. The rest of my runs were just easy 20-30 minute recovery runs. My marathon time: 3:45:00. Long run workouts had a lot of goal pace and holding threshold pace for a long period of time.

[hatimsaif]

Please do a video about before the run and after run routine. Stretches, fueling etc

[Bort_here]

really enjoy your perspective and energy Lee. keep the vids coming broski - fellow expat & running obsessive

[ulfeliasson]

3.30h happens to be my PB on the treadmill. 10 years back. Needed 80-90km running per week + a lot of spinning classes to do it. This sounds a bit easier, he he. Once I get below 20min on 5km again, I will start to dream of a new PB again. You never now. Thanks for the video. Trying to get my friends to watch them..

[RyDawg]

Thanks for this video! Ive been averaging 30-40 miles a week for 6 months and just missed sub 3:30 my last 2 marathons by mere minutes 3:33 and 3:36. Im 40 and a heavier runner and feel the 30-40 miles a week keeps injuries at bay. And I will get Sub 3:30
Soon! Thanks for the great advice on fueling, That cost me both times because I didn’t fuel properly

[Motivatorteo]

Hi Lee, I like this structure. Thanks for sharing. Just done my first marathon, 3h 44m but covering 500m elevation, so will definitely use something like this for my flat marathon training block. Hoping for 3:15-3:20 after another good 13 weeks.

[nicholasdunkley]

My first marathon in 2023 was 3:24 and on miles per week, second marathon was 3:11 on 30 miles pw. Injury set me back in achieving more volume. But I'm working towards sub 3 now and building mileage very slowly

[ScottishDave]

Boom first like my running position was like that

Thanks for the great advice ❤

[jimbo]

Love the channel. One question - I'm a long way off a 3.30 marathon but interested in putting what you say into place already. How hard should i be pushing the long run? I think you mentioned keeping in zone 2 in another vid, but I feel like it ruins my running economy as its pretty slow atm? Or should i just be looking to complete a mileage relatively comfortably and forget heart rate for now, even if im drifting into zone 3/4? Cheers man!

[mattmerrow]

Thank you for the video! Your content is excellent. Any pointers to adapt this to the half marathon? Highest mileage for the LR/ still 16x 250m intervals? My body can't take these 60+ mpw plans ha. Your video gives me hope

[DanMoriarity]

Hi Lee. Thanks for the videos, very informative! How would you approach training for track races of 1500m to 5k? Would you use the same basic structure of one interval session and one specific long run per week plus the easy and recovery runs?

[goatlinkcyclingchannel]

Hi bro! I really love your advices. May I request a next topic? I want the 'Polarized training' (zone 2 and zone 5) topic. Thanks mate!💖

[alwindeleon]

Whats your opinion on the hansons marathon method? Would you recommend it?

[jacobmatthew]

I just finished a half in Redmond wa and missed my PB by 50 seconds but I placed really well for a 55 year old. 33rd overall outa 550!
I have lots of ideas what went wrong but most puzzling was my super high heart rate pre race and during. I drank a glass of water with half a teaspoon of salt 2hrs prior . Is that a bad idea?
Your to busy to answer every question but your advice is the best! I’ll keep it to a minimum going forward!

[therapygrind]

Lee, is there another voice in the world of running, or a marathon training schedule - that reflects or echoes what you're saying here?

[davidsalazar]

I Just Ran 14.25 Miles Today!!! In Texas!!! And In The Rain!!!