Improving Race Times through Speed Work

I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.

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Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve. 

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Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg

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Some of his race PB’s are: 

• 5k 15:33 (PB)
• HM 1:09:57(PB) 
• Marathon 2:27:10(PB) 
• 50k 2:55:48 (NI and Ulster Record) 
• 100k 6:32:05 (NI and Ulster Record) 

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Chapters

• 0:00 Intro
• 3:29 Running journey from first marathon
• 7:02 Beginning MAF training
• 11:34 Nutrition and MAF
• 20:09 Flexibility with workouts and family
• 24:05 Adding speedwork to training
• 30:09 Race time improvement, massive hike in training volume
• 41:06 Running for Northern Ireland, on the road to 100K
• 44:43 Fuelling for longer training runs and race day
• 49:26 Eating routine & habits
• 55:00 Patience and consistency
• 59:03 Sleep, pre-race nerves, doubt, success!
• 1:06:29 Pressure (or not) in racing
• 1:09:41 Mindset during racing
• 1:12:09 Closing thoughts for runners
• 1:14:17 Gareth on social media
• 1:15:36 Next race, closing thoughts
• 1:17:45 Outro Floris

#maftraining #sub3marathon #runfast #marathontraining #ultramarathon

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Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts. 

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Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.

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LINKS AND TOOLS MENTIONED:

• Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk 
• Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw  
• Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686  
• Personal Best Program: https://www.pbprogram.com/

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YOU CAN FIND GARETH KING HERE:

• Instagram: https://www.instagram.com/gazkingruns/ 
• Facebook: https://www.facebook.com/profile.php?id=100006968929416 
• Strava: https://www.strava.com/athletes/8328371 

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YOU CAN FIND ME, FLORIS GIERMAN HERE:

• Personal Best Program: https://www.pbprogram.com/
• Podcast: https://extramilest.com/podcast/
• Strava: https://www.strava.com/athletes/1329785
• Instagram: https://www.instagram.com/florisgierman
• Website: https://extramilest.com
• Website: https://pathprojects.com

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ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com.

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Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

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For this episode I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.