Marathon Improvement Masterclass: How Brian Plans to BQ This Year as a Master

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Feb 20, 2025

A passionate runner shares his journey to qualify for the Boston Marathon. The conversation covers the impact of speed work and essential nutrition strategies, including carbohydrate intake and race fueling. Tips for effective pacing and the importance of hydration bring practical insights. By incorporating middle-distance races and structured training, the runner aims to build a strong foundation for marathon success. The episode also highlights mental strategies to boost confidence as the race day approaches.

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ANECDOTE

Brian's Boston Goal

Brian, a 41-year-old runner, requalified for Boston but didn't get in due to cutoff times.
His marathon PR is around 3:05.

ADVICE

Speed Work for Marathoners

Build a foundation of speed for long races by focusing on shorter distances.
This approach improves running economy and VO2 max, benefiting marathon performance.

ANECDOTE

Brian's Training Approach

Brian's training included speed work before his marathon block, culminating in a 30:16 five-mile PR.
He then transitioned to base building and a 16-week marathon plan.

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Team Strength Running combines coaching with community to help runners work toward all sorts of goals.

Team member Brian came on the show to share about his running journey and goal to qualify for the Boston Marathon.

I gave him some steps to take to make his dream a reality, and thought you’d also benefit from hearing a recording of a live coaching call.

We talk about:

How speed work helped Brian in recent improvements
"The season before the season"
Training and pacing strategy for a REVEL Marathon
Using middle-distance races to build toward a fast marathon
Small shifts to Brian's training that will make a big impact
Race fueling and recovery fuel

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Thank you DrinkLMNT!

A big thanks to DrinkLMNT for their support of this episode! They make electrolyte drinks for athletes and low-carb folks with no sugar, artificial ingredients, or colors. They are offering a free gift with your purchase at DrinkLMNT. And this does NOT have to be your first purchase. You’ll get a sample pack with every flavor so you can try them all before deciding what you like best.

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