Solid advice there on training, distances and taking your time to improve. So many of us just haven't got the patience to keep putting in the easy miles and building that base. It didn't take me quite as many marathons to get sub 3 as you (!) but it did take me a good few years. Started running at 42 and broke 3 hours at 52, so yeah, it took me.a while. I find I improve by little increments year on year. Slowest ever was the first, 3.32 when I was aiming for 3.15 and then the time came down bit by bit: 3.25, 3.14, 3.12, 3.09, 3.05.... 04, 03 and finally 2.59.10 a few years ago. That has since come down to 2.57 (impressive, eh!) That was 13 months ago, Valencia 2019. Now, at the tender age of 55, I like to think I have a small bit of improvement in me if I can stay injury free. I'll target a 2.54. If, like me and Stephen here (??), you're a middle aged 'normal' geezer, then follow his advice and train smart and hopefully, you too will break that 3 hour barrier. (Sorry for the long post, wasn't intending that).

Thank you Stephen. I had a half marathon last week and practiced the nutrition and pace setting as you instructed. I was surprised that I was able to run the race without feeling rushed at all even senior age. There were so many problems in half and full races before. My next run is full, and I am looking forward to it. Thank you so much again.

@FilmMyRun

Жыл бұрын

Wow that's amazing Yoko. So happy for you. There are a lot of things that can go wrong with pacing and nutrition so it doesn't always work so well. But I'm really happy it worked this time!

Fantastic run. It took me 4 years to build up the distance, confidence and experience (4 marathons of injury and near misses) when I managed my first sub 3 - 2:57. Now I'm older and slower, but the running fire in my belly is still there. My first ultra is at the Serpents Trail 50k in July and I can't wait. Love your content and must have watched 20 of your vids in the last week! Thanks for the great and varied content on your running journey! 👍

@FilmMyRun

2 жыл бұрын

Aaah ou will enjoy the Serpent Trail. Very nice run. Thanks for your kind words

Well done Stephen. I spoke to you during the marathon. I was the idiot that ran 20km the day before, as I didn't know the race was on! Entered with 15hrs notice and managed a 3.39. You were flying!

So much love for this video, thanks for the advice!

Fantastic achievement. I ran the same race as you in 3:05. One day I hope to break the sub 3 barrier

@FilmMyRun

3 жыл бұрын

Yes my friend Richard came in at 3:03. Previously my best was 3:09, so you should easily get there.

Very impressive, and gives me some hope that I can hit those sorts of times (I'm 39 and only started running properly last year), great quality videos, cheers

@FilmMyRun

3 жыл бұрын

Just keep building steadily. I think I just just took extra long to get there because of the ultras getting in the way

This is an awesome vid for any aspiring runner 👏

Great video. Nice footage and realistic message. Joy to watch.

Really informative video. Very useful to see the sort of volume required to get that sort of time, as well as the 5k, 10k and HM markers to aim for. Many congratulations on the sub-3hr marathon!

This video was so well done. Good job on the editing and you seem like such a nice guy too!! Well done :)

Very good quality video. Congrats on your huge achievement! My long term goal is to get a sub 3 eventually as well. I started running a couple years ago at age 27, so you definitely give me hope I can get it done too!

Great advice and as always a top quality video. Cheers.

Inspiring stuff! Well done!

A great story, well done again. Insightful to see the volume build per year.

@FilmMyRun

3 жыл бұрын

Cheers Jim

Mind-blowing. Inspiring sir! Definitely a great film!

@FilmMyRun

3 жыл бұрын

Thank you Zawir

Brilliant! Delighted for you! What an achievement 💪💪

@FilmMyRun

3 жыл бұрын

Thank you! 😀

Very inspiring and informative Stephen. Again well done :)

Stephen, I’m so glad that you made this video as I was hoping that would speak a little about how you did it. Great video. Phenomenal job! You inspire so many of us, please keep doing what you do. Thank you.

@FilmMyRun

3 жыл бұрын

Thanks Grace

Fantastic effort Steve, planning paid off! Every time I see you I mean to ask about your training. You’ve answered many questions in the video so thank you! Looking forward to seeing your adventures in 2021. See you up on the hills I’m sure. Have a merry Christmas and all the best for next year.

@FilmMyRun

3 жыл бұрын

Thank you. happy Christmas to you too!

Fantastic achievement and really interesting video which was both informative and motivating, many thanks!

@FilmMyRun

3 жыл бұрын

Cheers karl

Well done Stephen - fantastic stuff. Hope all well.

@FilmMyRun

3 жыл бұрын

Thanks Simon. All good here.

Fantastic achievement and fantastic film!

@FilmMyRun

3 жыл бұрын

Cheers buddy

Congrats Stephen! Both on the fantastic achievement of a Sub-3 mara and on the superbly informative + well presented video. Keep on keeping on 👍😁

@FilmMyRun

3 жыл бұрын

Thanks Derek

The revelation of what you ate/drank is a game changer, your body must be very well trained at burning its own fat supplies

@FilmMyRun

2 жыл бұрын

Yes I have tried to be more fat efficient over the past 5 years or so.

Great achievement! I ran a 10k at Goodwood in September (my first race ever), the wind on the back half of the circuit was something else.. made me SO glad I didn't have to run as many laps as the half/20/marathon guys!

Nice video, glad you went into nutrition and will have to talk to you about that carb depletion diet. Well done again

Excellent video! I just subscribed.

Congrats mate. Well deserved!

@FilmMyRun

3 жыл бұрын

Hey Colin, thanks. She you at the Arc.

That was very enjoyable. Clear well put together understated and in k/per mile.Tanks. I subscribed.

@FilmMyRun

3 жыл бұрын

Thanks Bo

Well done!!!!!!!!! Congrats!!!!!!!!!!!!!!

Inspiring Stephen. I need to work harder and up my mileage.

@FilmMyRun

3 жыл бұрын

Haha, I'm retiring now!! ;-)

Thank you for the inspiration and insight of your sub 3 effort! Congratulations!! I never thought sub 3 was possible for me but my PB is down to 3:19 and I feel like I have a lot more opportunity to improve. Cheers!

I really enjoyed this video!! Thank you.

@FilmMyRun

3 жыл бұрын

Glad you enjoyed it! Thanks

Congratulations Stephen. Very Great result. I will follow your suggestions on how to construct the race along years. I continue to follow you on your treadmill runs and maybe sometimes I will join you in zwift. Congratulations again

@FilmMyRun

3 жыл бұрын

Be great to have you join us on Zwift sometime Gianluca

I love this, it's honest and shows how you can't just turn up and hope for the best; hard work and consistency over really long periods of time is what it takes to get there. Well done!

@FilmMyRun

3 жыл бұрын

We are all guilty of simply turning up and hoping for the best!!

Congratulations! A great achievement!

@FilmMyRun

3 жыл бұрын

Thank you Jacob

Congratulations, great effort!

@FilmMyRun

3 жыл бұрын

Cheers Chris

Congratulations Stephen on breaking 3:00:00. Excellent video. As a fellow road/trail runner with a video problem, I appreciate the quality of your work.

@FilmMyRun

3 жыл бұрын

Thanks Dave

Great video! Aiming to get my first full marathon under 3:30 and lots of good advice here ☺️

Congratulations Stephen, great achievement.

@FilmMyRun

3 жыл бұрын

Thanks Si

This is exactly what I needed to hear today! I'm not going to get faster overnight. it will take time and I will get there eventually.

@FilmMyRun

3 жыл бұрын

Absolutely. Just gradually increase your mileage so you don't get injured or burn yourself out. Don't neglect the odd hard session, but keep it easy most of the time.

amazing video, im only looking at it now although it was posted in2020. I cant wait to document my journey into running a sub 3hr road marathon. I will be sure to come back after I ran my first marathon

@FilmMyRun

Жыл бұрын

It can be a long road to a sub 3 marathon but it's definitely worth the effort. Good luck with it

Ran my first ever marathon in October last year in 3.56. I'm 49 years old and have been running 3 times a week with typical weekly distance of only 15 to 17 miles. I also walk 10,000 steps each day and cycle about 50 miles each week. Doing my next marathon in March so going to increase my run distance.

@rasher331

Жыл бұрын

That cycling and walking certainly helped you out or you wouldnt be doing a sub 4 on ONLY 15 to 17 miles a week

Thanks Stephen for posting this video, it was very helpful. I do enjoy your videos as they offer a view into all the great ultras out there. Not too different from you I returned to races in my mid 40's, running 10k's and half marathons with little or no training. My times were respectable, either side of the injuries! But but always knew I could do better. Eventually common sense broke through my thick scull (only took 10 years), and I have started reading loads of running books, Matt Fitzgerald 80/20 book is great, following Tommy Rivs training plans and of course watching your KZread videos 😉. The details you captured in this post were excellent and really helpful, thank you. Maybe I'll see you at an ultra in the not too distant future!🏃‍♂️ Hope you all have a safe Christmas. Thanks again. 🎅

Great video, well done.

Congratulations and great job of explaining what it takes through you're journey!

@FilmMyRun

3 жыл бұрын

Thanks Goran

I saw you at Goodwood, I ran the 10km, I even saw the zwift vest and didn’t put 2 and 2 together 🤦‍♂️. Well done on sub 3, and not freezing during the race, boy was it cold!

Great work!!!

@FilmMyRun

3 жыл бұрын

Thanks Tyler

Well done 👍 great achievement 👍👍

Inspirational! Congrats!

@FilmMyRun

3 жыл бұрын

Thank you Derek

Ace video, really enjoyed it 👌

@FilmMyRun

3 жыл бұрын

Thank you Julian

Congratulations for achieving the sub 3!

Great achievement and very informative. thanks.

@FilmMyRun

3 жыл бұрын

Hopefully it will encourage some others that you can get there in the end.

Great video, great achievement

Congrats and entertaining video, I hope to get there one day

Congratulations, a great achievement.

@FilmMyRun

3 жыл бұрын

Thank you very much!

Wow. Loved the film. Very well deserved PB

@FilmMyRun

3 жыл бұрын

Thanks Paul. We really should do a joint video sometime!

@PaulCoatesTrailRunning

3 жыл бұрын

@@FilmMyRun - we could film Richard sunbathing- oh, I forgot he doesn’t like the sun unless it’s an ultra and then he flies. It was so nice to see you break your PB. Truely amazing speed

Well done. I am just pushing to get a sub4 will get there but an amazing achievement.

One of the most honest videos. great job

@FilmMyRun

3 жыл бұрын

Thanks keith

Congratulations, I'm trying my first marathon ever and going for sub 3 hour in the New York City Marathon 2023.

@FilmMyRun

11 ай бұрын

Hey good luck Eric. Thanks for commenting and watching the video. You'll do great in New York. Just get those miles in and don't neglect the interval sessions!!

Massive congrats

Nice one 👍 well done 💪👊

Congratulations, brilliant to achieve the sun 3 in this year of all years. Would be great to see the Bewl Water marathon video as part of the training for this

@FilmMyRun

3 жыл бұрын

The Bewl Water Marathon is here kzread.info/dash/bejne/eHWKlaWio7iuqJs.html

Braveau - well done! ....and I thought I was well into figures and numbers, I am certain, you win. :P

Fantastic achievement 👏🏻

@FilmMyRun

3 жыл бұрын

Thank you! 😃

Powerfull..great performance..thanks for sharing info..

@FilmMyRun

3 жыл бұрын

Thank you Azizan.

Great video .

This is a fantastic video

Superb video, really enjoyed that 👍🏻 I started running 18 months ago, ran my first marathon in October by myself in the park in 3:28 - the dream is to run a Boston qualifier before I’m 40... I’ve got 3 years

@FilmMyRun

3 жыл бұрын

Just keep getting stronger and adding the miles slowly. Little bit of speed work and your should get there without too much trouble if you can already do a 3:28.

excellent vid

Awesome vid. Fantastic information and advice given, in fact, i think that's one of the best running vids I've seen and i watch alot! Superb effort and well done. That's be my dream my pb is 3.59 only done 2 marathons and am hoping to reduce this alot, but at 52 question whether time is running out. I think there's plenty in the old dog yet though👍🏻

@FilmMyRun

3 жыл бұрын

52? You are but a child. Plenty of time yet to get a few faster runs under your belt.

congratulation what a great achievement...

@FilmMyRun

3 жыл бұрын

Thanks Tsen

Great video and run, I've entered into the London Marathon ballot. Fingers crossed, as this would be my first ever marathon. Also hoping for a sub 3 hr, I'll be 47

@FilmMyRun

3 жыл бұрын

Thank you and I'm sure you'll get it if you've done everything you need to. Although getting in to London will be the tough part!!

Congratulations on the sub 3, I'd love to get below 3.30 . I'll just have to keep trying

@FilmMyRun

3 жыл бұрын

Thanks John. Yes just keep chipping away at it.

Fabulous content.

@FilmMyRun

Жыл бұрын

Thank you Clive. Appreciated.

Excellent video which gives me hope! I’ve uploaded a couple of videos recently about my journey from 5:45 to 3:15 at age 49. Lots of useful take home info for me thankyou.

Well done great effort ,looks like i have a lot of work to do

@FilmMyRun

3 жыл бұрын

Slowly, slowly

Great job bro.. Congrats.. I wish I could, too... :)

Hi, great video, very pertinent to me. My first marathon was in 2018 aged 47, I did it in 3:11 wearing Pegasus 34. I've built up my mileage, and I regularly run 50+ miles per week, even without a marathon to aim for. I now have the Next% which are a world apart from the Pegasus. I've not tried rice pudding, but literally food for thought! I feel that I've improved greatly, and I recently ran 20 miles @6:50 per mile wearing the Endorphin Speed. I just need the marathons to return.

Enjoyed that video :-) thank you

Wonderful achievement

@FilmMyRun

3 жыл бұрын

Thank you George

awesome video, Congrats Stephen. I am 52 and started running in 2016. My road is very similar as yours, 5K, 10K, HM and now running Ultra's. But speedwise I am way slower. ;-) Love to run, especially in this strange time we live in. Keep on the good work. Looking forward seeing more video's.

@FilmMyRun

3 жыл бұрын

Thanks Hans. Enjoy your journey and just keep trying to hit your goals.

4:16 per k for 42km !! wow !!! really well done m8, it gives hope and inspiration to us minnows I'd love to get a sub 3. My PB for marathon is 3:25 but that was in Helsinki and there was 400m of elevation gain in total, so probably closer to 3:15 on the flat. I think you chose the right race as well, flat as a pancake and easier in some ways mentally (depends on the person I guess) I think i'll give this one a go next year . Great video and some fascinating insight lots to take away from this video, thanks for sharing it mate

@FilmMyRun

3 жыл бұрын

Really depends on how hard you had to train for that 3:25. Can you add anything more to your current volume without getting injured or it interfering too much with your life?

Great insight thank you

Great story!

Congrats - great achievement and one I'm hoping to emulate at London this year. So I've just starting the training for a sub 3 hrs. I first ran a marathon in 2018 and this will be my 4th. I've ordered some vaporflies and will see how it goes. May I please ask what was your height and weight on race day ? My BMI has always been over 24 and my quickest marathon so far is 3hrs 18. So I'm hoping that there's scope to lower it with reducing weight and the vaporflies.

Oh! Now I see! It can be done using Final Surge (if you don't use their beta site feature). Great stuff!!!

Classic and unforgettable comment after the 2010 10k when Victoria asks....”Is that the last you’re ever running?”............”YES”! I’ve watched that clip many times!

@FilmMyRun

3 жыл бұрын

Hahahaha classic runners line. Never again until the next time.

I’ve cycled round there a lot- I know that wind!!!

Congratulations

thank you for this vid! really boosts my motivation to keep at it.

@FilmMyRun

3 жыл бұрын

We all get demotivated from time to time. Keep it going.

Great video. I begun running earlier this year when the lockdown hit but have been on and off due to a couple of injuries. More recently, I’ve been trying the maffetone method which a lot of people rave about. I can see you primarily stick to Z1/Z2 training, have you ever tried Z3/ maffetone training?

@FilmMyRun

3 жыл бұрын

Hi Tevin. No. I'm not really doing MAF as such. My idea is just to run most of my training slowly. If I goes too fast I just get too tired to keep the volume up and I lose motivation. It's easy to get out of bed in the morning if you are well rested. It's easy to not bother if your legs hurt and you're half asleep. So 80% of volume just very, very slow and that rarely reaches zone 3.

Fantastic and inspirational. It's my goal to go sub 3 hour next year.

@FilmMyRun

3 жыл бұрын

Just keep putting in those miles consistently.

@tonys6237

3 жыл бұрын

@@FilmMyRun will do mate. Averaged over 50 miles a week for this year so hopefully I will have a good base to build on next year.

well done

Such a great achievement. Well done! A sub 24 hour AoA around the corner?

@FilmMyRun

3 жыл бұрын

haha, Matt I don't think I'm allowed to do AoA anymore as I have to be there to live stream it all these days.

Very informative! Congrats on the sub-3. What did you use for the stats of volume per year and percentage heart rate? Is that Trainingpeaks or a different program?

@FilmMyRun

3 жыл бұрын

Hi there. It's actually a good old fashioned spreadsheet chart! I just manually copied my annual stats from Strava over to a Google spreadsheet and created the chart that way.

A bit late to the party and not sure why KZread never recommends many videos like yours. Anyway, belated congratulations and very well put together video. I was at Goodwood that day, but only a 10k. Very well done! What next?

@FilmMyRun

3 жыл бұрын

Hey Donato, I actually did see you pass me and I am on your chest strap video! Not sure what next as Transgrancanaria is not happening. Probably a half at Goodwood in April or the SDW100 in June.

@PoetWithPace

3 жыл бұрын

@@FilmMyRun Ahhhh, what time are you on my video? I might join you for the Goodwood Half if the London Half is cancelled. Would be great to chat with you about the tech you use. Can you mail me at poetwithpace at gmail dot com and we can arrange a Google chat there?

I loved this video! I am a person always stuck in zone 3. I’m hoping someday to possibly break 3. My best to date is 3:07 two years ago but my mileage was not near what you have outlined in this video. Would you consider sharing your sub-3 training plan or is there a place to purchase it?

@FilmMyRun

3 жыл бұрын

Hi Jeff, thanks for your comments. There really is no defined training plan other than the 80/20 split between easy running and hard efforts. If you have run a 3:07 then you are very, very close. Just keep doing what you are doing but increase your volume by adding some more long slow runs. Get your weekly mileage up to 60-70 miles a week in the training block. I would often do three runs a week of 20km or more very, very slowly. Heart rate zones 1 and 2. But mix that up with one or two really hard efforts per week where you definitely hit zone 4 and in to zone 5 if you can. But I'd say the key for you is just more miles.

@jmomoneyman

3 жыл бұрын

@@FilmMyRun thanks so much for your reply and words of encouragement. If I may ask - what pace did you run your LSD’s at?

Thanks!

@FilmMyRun

Жыл бұрын

Always the best supporter of our work Yoko. Thank you x