Why You’re Not Running A Sub скачать в хорошем качестве

Why You’re Not Running A Sub

My FREE AI Race Time Equivalent Calculator here: https://www.russainsworth.com Work With Me: https://calendar.app.google/5SPCNYM2g...   / strava   Breaking 3 hours and 30 minutes in the marathon is one of the biggest milestone performances in distance running — it’s the moment you go from “I completed a marathon” to “I actually raced it.” Sub-3:30 isn’t just a time on the clock… it’s a sign that you’ve built real endurance, real resilience, and a seriously strong aerobic engine. But here’s the truth most runners don’t realise: If you’re chasing a 3:29 marathon, you’re probably already fit enough — you’re just making a few key mistakes that are costing you minutes, not seconds. I’m Russ, a 2:42 marathoner and coach, and in this video I break down exactly why you’re not running a sub-3:30 marathon… yet, and what you need to fix so your next race is the one where everything finally clicks. In this video, you'll learn: ✅ The real weekly mileage you need to be running Most runners sit at 40–50 km per week and expect miracles. But a major study of over 150,000 marathon performance files found a strong link between total weekly volume and faster marathon times. Simply put: runners who average more weekly mileage run faster marathons. To break 3:30, you typically need 60–80 km per week, consistent long runs of 28–34 km, and 12–16 weeks of steady, progressive training — not random hero weeks. ✅ The “grey zone running” problem holding you back Think your easy runs are easy? They’re probably not. If you’re breathing through your mouth… it’s too hard. If you’re a little uncomfortable… too hard. If it’s your default pace… still too hard. Running your easy days too fast kills recovery and destroys the workouts that actually make you fitter. You’ll learn how to lock in true easy-pace running so your aerobic system finally starts growing. ✅ Why you don’t actually know your real marathon pace Most runners choose marathon pace like they choose a new pair of shoes — randomly. But your marathon pace isn’t a guess; it’s something you earn through specific training. You’ll learn the exact sessions that reveal your real pace: • 3 × 5 km at MP • 10–16 km steady at MP • Long runs finishing with MP efforts These workouts show whether 4:59/km is realistic… or wishful thinking. ✅ The #1 reason runners blow up after 30 km Fueling. Not fitness, not guts, not grit — fueling. Most runners take 2–3 gels and hope for the best. But hope is not a strategy. You’ll learn how to properly fuel with 60–90g carbs per hour, when to start fueling, and why regimented nutrition is the difference between cruising home and crawling the final 10 km. ✅ The hard, specific workouts you’re avoiding Sub-3:30 requires strength at pace — not just long runs and intervals. We’ll cover the exact threshold, steady-state, and progression sessions that build durability, efficiency, and the ability to hold pace when the fatigue hits at 25–30 km. ✅ The race-day execution mistakes costing you 5–10 minutes Even well-trained runners fall apart because of poor pacing, early-race adrenaline, wind, heat, and mid-race panic. You’ll learn how to pace the opening 10 km, how to avoid early burnout, how to fuel on time, and how to execute a race plan that actually gets you to 3:29. By the end of this video, you’ll understand exactly why you’re not breaking 3:30 yet — and what needs to change. Whether it’s your mileage, your easy pace discipline, your lack of marathon-pace work, your fueling, or your execution, this guide will show you how to fix it.