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there's only one hi there coach the

agenda of vo2max productions here is

another training talk today we're going

to talk about the Boston Marathon and

kind of the idea of improving your

marathon time to basically meet a time

goal the century it comes down to at a

pretty high level and you know I was

reflecting on Boston it gave me this

nice certificate in the mail real happy

with how my race at Boston ones here

have done in a couple times and this

year went a lot better than the first

time is fry my best career marathon to

date even though the time doesn't

reflect that because we kind of had

crappy weather but that's part of the

game that's part of the idea of you know

focusing on certain marathon races or

half marathon races to improve your

performance improve your personal best

and to move closer to maybe a long-term

goal and for a lot of people Boston is

an ultimate goal in marathon running for

people all over the world because of its

rich history you've got over a hundred

18 years of of race history the people

of Boston the unique point-to-point

course and then finishing in downtown

it's a really special event and then

it's exclusivity it's an exclusive event

because you have to qualify to to get in

at least most people do and there are

time standards and they're their time

standards that people you really have to

push yourself to meet I think for the

the hardest one is is men in the 18 I

believe it's 18 to 29 year old age

category so you tuned to something young

men oh that's the most hard the fastest

time standard I think it's a three or

five but you usually need to get under

that standard to even get entry so 302 I

think God

next year but a lot of people you might

as well go for sub three hours if you're

in that time range where's for women

it's a little bit different and as you

get older it's kind of age graded on on

up so if you're a guy in you're over 65

you could run I think about four hours a

little over four hours maybe and get in

but you're over 65 so it's it's a really

really good performance all these

performance our age graded down

especially you know in the low

three-hour ranges for most people in

their 40s 50s 60s it's it's a very

stringent bold and it's a time to let

people chase for years to get a lifetime

accomplishment if you get in so really a

special thing there I think some of you

guys maybe can relate to that in my

quest my personal quest of trying to

qualify for a US Olympic Trials marathon

it's the same type of thing you're

chasing a time goal where you really

have to push yourself and you have you

can only do it on qualified courses in

certain races and you know sometimes the

weather is crappy and you don't train

right and things fall apart and you miss

it by a minute or you're you know two

seconds a mile off and not I've been

there too so Boston qualifying Olympic

Trials qualifying trying to get your

personal best in a marathon it takes

years and years of dedication and

sacrifice for a lot of people and

depending on your talent level you know

some people could do it maybe off of

less training than others but a lot of

people are going to really have to

maximize their marathon training and

that's what this talk is really about is

how to optimize your training to go

after that BEQ if you're getting close

now the first thing I'll say is go to

our website Sage running comm and check

out our BQ plan now not really but yeah

really at the end of this talk you can

check it out we do have a plan

specifically designed for those trying

to qualify for Boston and usually it's

targeted for people that have already

been within 10 or 15 minutes of the

standard because if you're in that range

you could definitely you know pop a big

when I get a 10 minute PR sometimes

depending on how long you've been

training and what your weekly mileage is

now the first note on Boston Marathon

training is weekly mileage usually

people aren't going to be able to

qualify for bazan based you know running

20 or 30 miles a week you're gonna have

to make in a much more concerted effort

a lot of people I know people people

that work you know full-time jobs

that'll sacrifice a ton and train maybe

up to 90 or 100 miles a week to get

there BQ um and it was not saying it

necessarily will take that kind of

mileage our Boston Marathon BQ plan

marathon training plan goes up to a high

of 65 or 75 miles per week as the top

end there but again depending on your

talent level unless you're really really

a talented runner you're probably not

going to be able to run close to your

best performance of a marathon or under

a VQ time unless you're running at least

40 or 50 miles a week my brother just

got a VQ and he's a very talented runner

but he didn't run for years and he got

up to he still had to get up to 40 or 50

miles a week to crack three hours in the


um and so for many people though it's

going to take years and years and months

even to get up to that kind of volume of

mileage so mileage is really the first

component that separates you from you

know trying to finish a marathon to

actually trying to really improve to

reach your full potential in the

marathon to maybe even eventually chase

after a BEQ time and generally hires

better as long as you don't get injured

if you have the time and energy and

resources for it I'd say go for it but

you can't get injured and so you do have

to be cautious with that and generally

you see the people at Boston usually are

running at least 50 60 sometimes over 70

miles a week or more to push their body

to get to that time and it goes back to

how many years you've been running what

your training age is you know it takes

years and years of this aerobic base

building and steady consistent mileage

over months and months and years and

years to really build up and when you

toe the starting line in a marathon it's

really how many years have you been how

many thousands of miles of you lifetime

miles have you accumulated how many

years have you really put into the sport

now we have the mileage component but

now we'll look at factors of basic speed

now with training you know I referred it

Jack Daniel's a lot sandy 9 really like

his coaching philosophy me read a lot of

books on

or any training and he has a V dot a

bowl in his book which is essentially

kind of like a race calculator

equivalents a race performances over

different distances from a mile all the

way up to a marathon and every distance

in between so you have to be careful

with race calculators and equivalency

tables because people say oh I run a you

know an 18 minute 5k I should be able to

go step through the marathon easily

doesn't always doesn't usually work like

that you'd have to train specifically

for the marathon and be very talented at

the marathon with a big mileage-based

Seville pull off a sub-3 off of 18

minute 5k speed which is a time that a

lot of high school cross-country runners

could run but they're not going to run a

marathon of course so you'd have to take

it with a grain of salt but it gives you

rough indicators of the bare minimum

requirement to run a certain time in the

marathon so for example we'll go with

the fast end of the spectrum the three

hour barrier three hour marathon and

I've done a talk on training for step

three before you can check that on my

channel as well but if you're going

after a three three hour marathon

obviously you need your half marathon

pace to be faster than that

and if it's not already I suggest by

working on that first to some degree

because if you're not running if you're

peer and the half marathon and this goes

with Jack Daniels table

right in between about a 126 half

marathon uh is that's kind of the bare

minimum of half marathon speed you need

first up three now it's kind of fits

into the formula of add five minutes to

your half marathon time and then double

it for your full marathon or just double

your half marathon time add ten minutes

well this is about four minutes for

people that in my time range for me it's

it's more like double your half and add

three minutes but you have to understand

that when you're in the low to our

ranges every minute every second is kind

of worth a lot more proportionately than

if you're in the three or four hour

marathon range but for a lot of people

that's a good rough starting point and a

lot of people generally I mean you could

run a one twenty half

and then maybe fail to put to 1/30

half-marathons back to back that happens

all the time because people don't train

specifically for the marathon event they

don't they treat it like a half marathon

marathons are totally different beats so

a bare minimum speed and this is if

you're more like a marathon specialist

or even ultra runner you know 127 126 if

you can't run that for the half it's

going to be really hard to run to sub

1:30 half marathons back-to-back like

wise that goes with the 10k speed you

need sub about sub 39 minute 10k speed

and to do that how you run a sub 39

minute 10k well you better be running

the sub 19 5k and so it kind of goes all

the way down from there now I'm not a

miler I'm not a sprinter I don't have

the fast lake speed even at 5k or 10k

but I've run unfasten off in the half

marathon to ensure that I have a little

bit of a buffer when I try to go after

my personal best in the marathon and

it's a good way to kind of get an idea

of what kind of speed you need to be

attaining at least in the half marathon

to be able to do that kind of conversion

and that's really the next time take

away is what training do you need to do

to improve yourself to be able to

sustain more of your speed a higher

percentage of your speed at the shorter

distances and kind of translate that

into a time that's going to be really

competitive and a big personal best for

you in the full marathon so you got the

mileage component your history and

running and then the speed requirements

how do you what workouts you need to do

to really transition into that well this

could be a really really long talk it's

already getting long but generally and

as you see this in all of our stage

running comp plans but also in my

philosophy preach through all these

training talks over the years it got a

lot of videos out here on YouTube now

but you need a good mix of workouts and

all great marathon plans have these

mixes of workouts and it's really about

getting in the right mix of speed the

right intensity on long runs duration

long runs and recovering and absorbing

training so you have the strength to to

go the full 26.2 miles at a faster pace

and you know key workouts if you look at

key indicator types of workouts and

these you know are going to rotate

depending on each training week but

things that have really helped would be

things like two-mile repeats and

actually first before I get into some

specific workouts and I'm not going to

cover them all because it would be too

long of a talk and it would give a relay

our stage running plan

not really but think of it in terms of

five pace five paces and in the middle

I'm not going to flick you off here but

in the middle let's pretend this is

marathon race pace and let's pretend

that off on this side these guys are

slower than marathon pace and then off

on this side these guys are faster than

marathon race pace so you got marathon

race pace in the middle here I'm gonna

make a little sticky note on there so

it's easier to see and I'm so I'm not

flicking you guys off ah all right so

this marathon pace this is not working

well there so marathon pace in the

middle slower faster so you've got these

five notches of paces that's kind of an

oversimplification but generally that's

kind of what you want to be working with

now on the slowest end of the spectrum

we have our easy recovery jog type of

pace right it's it's super slow super

relaxed now maybe on this next notch we

have a more intense type of long run

pace where we kind of throw down

we might even call it an up-tempo pace

that's what we call it on our stage

running calm pace intensity spectrum

which I suggest you check out after

watching this video then you have

marathon pace which is very close to

that and could there could be some

overlap here then working down higher

intensity speed below marathon pace

faster than marathon pace we're at this

finger here this is not a good way to do

things but this is lactate threshold

tempo run pace and it's a notch faster

than Maryland pace it might be closer to

your 10k pace it might be closer to half

marathon pace depending on what timer

engine and depending on the workout but

that's going to be that intensity and

then this intensity the fastest end of

the spectrum for Jen

marathon training is going to be the

vo2max which is more like 5k type of

race pace now we could go even farther

we could go two strides in sprinting

speed but that's the general five pace

type of theory that coaches have

preached over decades it's not a sage

original sorry guys but that's kind of

an oversimplification of things but

that's kind of illustrating the point

that you needed speed training to run

such an endurance event and a lot of

people don't realize that intensity at

some level does lead to success now if

you're doing a bunch of 400 meter

repeats on the track that's not very

specific even Yasso 800s it's not super

specific to marathon training unless

you're backing it up with some really

good quality long runs in some longer

types of lactate threshold or tempo run

types of efforts or even racing a half

marathon as part of your build up into a

full marathon always a good indicator

not necessarily the best way to get a

half marathon PR but a lot of times it

does work in that way you get really fit

doing marathon training in general but

if you're super dialed for the marathon

it doesn't mean you're going to be super

speedy at 5k and 10k and you might miss

your half marathon BR because you're

doing high mileage during that half

marathon a race that you do during your

marathon build up which you probably

should be doing because high mileage

does tire the legs out it calluses the

leg so and so when you do workouts in a

marathon training program to get faster

let's say you're doing you do things

like to model repeats to work on your

tempo and lactate threshold pace and

let's say you do them an estimated 10k

race pace and maybe you're using a

calculator to kind of rough roughly

estimate what your 10k pace is or you

know what your your 10k pyaare pace is

what is your current 10k PR or what

should you do for 10k in your marathon

training that's really the question so

if you have a rough an indicator of what

kind of pace that is and what kind of

heart rate you you walk right around at

that pace you know kind of what to do

your two-mile repeats at and again we

spell this out all in our programs but

this is kind of an oversimplification

you're going to need workouts like that

two mile repeats you're going to need

workouts like three mile repeats or

three by 5k

what I like to do two to three by five K

you're going to need some long runs yeah

generally most marathoners are always

going to be running long runs 18 20

maybe even 22 miles in length really

spending a lot of time on your feet and

a rough indicator of intensity for those

long runs is how close did you get to

marathon pace maybe for good six miles

in there at the end

did you throw down the second half of

that long run and surged faster than

marathon pace for some of those miles

and what was your average pace per mile

during that whole long run was it within

40 or 30 seconds per mile of what you

want to accomplish on race day now if

you're a real beginner with marathon

running and you're doing maybe a 1415

mile long run a lot of times people

beginners maybe in slower time Rangers

could easily run that whole long run at

their marathon pace or even faster but

it's not always a good indicator of what

you could hold after 20 miles because

the second half of the marathon the last

10k of a marathon so to speak is this

important second half half way being the

20 mile mark because it's that important

you hit the wall things go exponentially

better exponentially good and that

really makes your brakes your race and

so we look at it in terms of long run

intensity to get in terms of lactate

threshold good mix of the lactate

threshold two and three mile repeats

essentially and then we look at getting

in some leg turnover types of workouts

where you're doing track sessions you're

doing intervals on a track at more like

5k to 10k pace and so you're doing the

speed intervals and you're knowing that

with that example of the three hour

marathon or you know your 10k pace is 38

minutes 39 minutes for a 10k and you're

doing repeat kilometers or repeat miles

kind of at that pace or even a little

faster and it could be anywhere between

20 seconds to 30 seconds per mile faster

than your goal marathon pace and that's

kind of a real feasible type of speed

stimulus in that sort of time range goal

marathon pace

our marathoner being 651 to 652 per mile

pace and so that's kind of just a rough

rough scratching the surface type of

training talk for what it takes to

qualify for Boston but it takes a lot of

hard work

guts blood sweat and tears basically a

lot of sacrifice especially for people

with full-time jobs and maybe a family

and you know balancing all sorts of

things but it's a real noble goal and

it's something that all of us that run

race marathons who want to improve our

times could could learn something from

the whole process of chasing that

standard when it's right there is really

a great thing and people get a great

experience at the Boston Marathon I've

always enjoyed my time there even though

the first time I'm in Boston the race

went really bad but it's it's a great

atmosphere and a great race to be a part

of anything with New York and Chicago -

I like those a lot in any race actually

but the idea of improving yourself as a

runner on with the higher mileage

training with having a set training

schedule where you know you're doing a

good mix of workouts including speed

shorter workouts lactate threshold

workouts and workouts that revolve

around goal pace and your current

fitness as your current fitness

hopefully progresses and increases

throughout the training cycle um and our

you know our plans differ in length but

usually this is this nice 16 week type

of build up plan some people might think

that's really short but again if you've

been running for months and months and

you have a couple weeks at least or

maybe a month of easy mileage running

ascending to 40 or 50 miles a week built

up already then you could jump into

these workouts especially if you have

years of experience and previous

marathon finishes whereas if you're a

true beginner you're probably not gonna

want to do that quite yet um but that's

kind of the gist of what it takes to be

Q you can check out our Sage running

marathon EQ marathon training plan on

our website Sage running comm definitely

check out the pace intensity spectrum

chart I kind of do a little graphic of

it right here so you could kind of get

an idea footing what I'm talking about

it is

Abell on our websites adjoining comm

it's a very obvious coaching plug right

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support and feedback I hope your late

fall early winter type of trainings

going well it's getting cold here in

Boulder and I wish you the best of luck

with your future races or future events

thanks for watching and stay tuned for

more of you to max productions