Training Schedule for Sub 3 Hour Marathon | Extramilest

Create Your Training Schedules for a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR. We're diving into the specifics like mileage build up per week, training volume, number of training days per week, rest days and much more. Full transcript can be found at https://bit.ly/2AFvmoC There are several fundamentals that I use to maximize my work life training schedule and limit my risk of injuries and overtraining. The first focus is the building stage of your weekly mileage and volume. I do 3 weeks of building with a maximum increase of 10% a week in training volume, then I have 1 step back week of about 30% less training volume. So if we look at an example, we start of with 20 miles (32km) a week. The first week this will increase with 10%, so 22 miles (35.4km), that bumps up the following week to 24.5 miles (39.4km) and after that we’d be at 27 miles (43.5km). Then we have 1 step-back week with 30% less volume, which takes it back to 19 miles (30.6km) After your step-back week of 19 miles, you’ll pick it up again from the 27 miles per week and increase 10% a week again, 27 will become 30, then 33 and so on. Your training volume really depends on how much your body is able to handle and how much available time you have to train. Strava came out with an interesting report where they looked at many Sub 3 Hour marathon finishers and on average, they ran 55 miles (88km) per week in their peak weeks to train. For a Sub 3 hour marathon I think you should train at least 4 times a week. Some people train 5 or 6 days a week, or even 7. I prefer to have every Monday a rest day. My training volume on the weekends is typically higher, so on Saturday and Sunday I’ll be running higher miles and on Monday I take off, so I can give my body a recover and give my body a full break. Full transcript at https://bit.ly/2AFvmoC YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com/ ► Strava -   / strava   ► Website - https://extramilest.com ► Podcast - https://extramilest.com/podcast/ ► Instagram -   / florisgierman   ► FB group - https://bit.ly/2M3qP40 Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT