Nathan Pennington Running in The Distance

A Sub 2.30 Marathon Training Plan is Not Enough

A sub 2.30 marathon training plan is not enough to break the sub 2.30 marathon for several reasons. It takes more than just seeing workouts on a sheet of paper to achieve a sub 2 hour 30 minute marathon time. I broke the barrier twice due to mentors and following the advice of those around me that did it. It is a mentality you have to have that is found in highly trained and focused men and women.

2.30 marathon pace is something many marathoners aspire to achieve over the entire 26.2 mile distance. Let's face it. Few runners around the world achieve this time each year. It takes a special kind of athlete with the heart and drive the size of Texas to make it happen.

My aim here at RunDreamAchieve is to help more runners to achieve this goal. Smarter training, not necessarily working harder, can increase your chances of success. There are already enough hard working athletes here in America and around the world who miss the sub 2 hour 30 minute marathon barrier. This is why I created the Sub 2 Hour 30 Minute Mastermind course to help athlete bypass the mistakes others are making.

Who am I and why should you consider what I have to say? Well, I am certainly not the fastest runner out there but I did break the 2.30 marathon barrier twice. My personal best is 2.19.35 and my second fastest time was a 2.26.42. Also, I did not wear the Nike Vaporfly springboard shoes we see athletes today wearing when I ran these times back in 2007 and 2011, respectfully. So. I understand the enormous sacrifice of time and energy it takes to achieve this elusive goal.

Is The Mastermind Course Just Another Sub 2.30 Marathon Training Plan?

No, in fact there is not another one on the internet like it. The course consists of 31 videos (and more added as bonuses as time goes on). It addition, it concludes with a 16 week, step by step guide on the exact workouts needed to run 2.29.59 over the classic 26.2 mile distance.

A 2.30 marathon training schedule is not enough. The athlete needs the guidance to know the areas to focus on and what to disregard in terms of preparation. My goal was to create a course specifically designed to coach the athlete over the topics that matter most.

How does an athlete sustain 5.43 mile or 3.33 per kilometer over 26.2 miles of 42.2 kilometers? Well, they have to first build a strong foundation of mileage. In addition, the athletes' lactate tolerance but be improved. This is not an average time you are going after. Furthermore, it is going to involve some of the hardest training imaginable. There is a reason so few runners around the world run under this time each year. Let't face it. It is a very, very fast time. Great athletes still miss breaking this barrier.

That being said, don't let that deter you. Have you run under 3 hours for the marathon? If so, the Sub 2.30 Marathon Mastermind course is specifically designed to help you run under this time barrier effectively. Will it be easy? Absolutely not. There is nothing easy about what you are preparing to do so embrace the challenge. The tactics you will be learning are what I was taught that helped me ultimately break the sub 2.20 marathon.

sub 2.30 marathon training plan
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How To Run Under A 2 Hour 30 Minute Marathon using The Right Sub 2.30 Marathon Training Plan

You have to start varying up the pace at which you run your long run. The long run, if it isn't already, will now become the hardest workout you do. That being said, there is a strategy that I teach in the Sub 2.30 Marathon Mastermind course that ensures this doesn't trip you up.

Remember, fatigue is not your friend. If you cannot adapt to the hard work then that work will not produce results. You can choose to cut down an oak tree with an axe or a chainsaw. Which one would you rather use? Which of the two is the definition of leverage? Can you guess which will get you the result you are seeking faster? If you need that tree down you had best find the path of least resistance.

The problem we all face as runners is we want to work hard but second guess ourselves when we fail. Remember, failure doesn't mean final. The best marathoners I have ever known, trained and lived with, did not know the meaning of quit. In addition, they did not lose enthusiasm when they were challenged.

Work Smarter

How does an athlete start a marathon and finish it under 2.30 marathon pace? Working smarter. There are tactics you can use to bypass the mistakes you and others have made. I know because I was just like you and other marathoners. I, too, wanted to break the sub 2.30 marathon. It took some time but I finally achieved it.

The only way to be able to run under a 2 hour 30 minute marathon is to train faster than the pace you wish to race at. We know this. That being said, how do we master the process? How can you make 5.43 mile or 3.33 kilometer pace feel easy? This pace is already fast right? I can assure you that if you spend some time training at 4 minute mile pace it isn't going to feel as fast as it once was.

Yes, we cannot train much time at 4 minute mile pace or faster right? That being said, you can spend some time there. What percentage of your weekly volume are you spending at, near or 30 to 90 seconds faster than sub 2.30 marathon pace? Is it 5 percent? 10 percent? You need to be closer to 45 to 55 percent to increase your chances of success.

The problem for most athletes is they run too slow on their hard days and too hard on their easy days. The result? Missed opportunities. Furthermore, they are able to hold 5.43 mile pace for 14 to 17 miles but slow in the latter miles. How do I know? Well, I dealt with the same issues. It wasn't until I started studying under the right coaches and learning from the world's best marathoners that I improved.

Results Don't Come Overnight

I didn't run 2.19.35 for the marathon overnight. I, too, had to goof up the process until I got it right. So, this is why I created the Sub 2.30 Marathon Mastermind course. There are talented athletes out there who still miss breaking the sub 2 hour 30 minute marathon barrier. It isn't for a lack of trying. That being said, more is required to run under this time.

You have to also be extremely mentally strong. Remember, it is one thing to be able to do this for 15 miles, another to hold the pace for 26.2. So, mental training comes into play. How do you become more mentally tough? Well, you have to spend time each day, week and month visualizing yourself succeeding.

How much time do you spend each day seeing yourself running 2.29.59? Be honest with yourself about this. Do you make a conscious effort to relax and spend 20 to 30 minutes each day seeing yourself succeeding? If not, you had best start changing up your routine and start now. There is more to this breaking this barrier than just doing workouts.

What Else is Needed To Make 5.43 Mile Pace Feel More Manageable?

Longer tempo runs. Yes, tempo runs should be run right around 88-90 percent of your maximum heart rate. I usually did my tempo runs at about 15 seconds slower than my goal marathon race pace. You need to gradually extend your tempo run from 4 to closer to 15 miles in length.

We race at our anaerobic threshold or tempo run pace. The goal of tempo runs is to improve your lactate tolerance. The moment you can teach the body to clear lactic acid faster than it is building up is the moment you start winning.

The athletes that make this barrier look easy have put in the heavy volume. More importantly, they have mastered their recovery. You cannot continue to push the body and expect a return unless you are recovered. This is why I stress my clients to study supercompensation. Google that word and study it.

supercompensation
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I Observed The Masses and I Did The Opposite – Holton Buggs, entrepreneur

I admire the type of mindset Holton Buggs has. 78 percent of the American population are living paycheck to paycheck? Yes. Why? Let's face it, we all have been taught to rely on one source of income, a paycheck. You could start a home-based business with Herbalife if you wanted. Do most people take action and do so? No. We all have a choice. The average American watches 5 to 6 hours of television per day. Why don't people take action? You have to think differently and act accordingly if you want success.

There are other ways to earn revenue outside of a paycheck. Do you have a passion? Something you love you can create a video on? Check out Podia and get a 14-day free trial. Build content around something that you love. We're you and I ever taught anything about affiliate marketing in high school or even college? I know I wasn't.

Become A RunDreamAchieve Affiliate

Why not share RunDreamAchieve products with other people and earn a 50 percent commission with each sale you make. For example, say you share your link with someone who buys this course. You earn $153.50 and all you did was share your love for running with someone else. It is easy and free to sign up to be a RunDreamAchieve affiliate. Not a bad deal right?

“People would do better if they knew better” – Jim Rohn, entrepreneur

Normal surrounds us all. People that have a desire to run under 2 hrs 30 minutes for the marathon are not normal. Furthermore, these individuals are fully aware they cannot rely on their talent alone. In addition, they'll do whatever it takes to succeed.

You have to be continually focused on doing the opposite of what most people doing. A sub 2.30 marathon time is not average by any means whatsoever. It is not the norm to run at 5.43 mile pace over 26.2 miles. If you want proof go to the track today and run one mile in 5.43 and see how you feel. If you want to achieve the extraordinary, extraordinary work ethic is required and mandatory. Lastly, save yourself the wasted time and energy if you are merely interested in becoming a sub-2.30 marathon specialist. This goal is for grown men and women ready to do whatever it takes.

The Process Matters

So, the process is what matters regarding achieving this goal. You have to have a healthy balance of extremely fast workouts coupled with jog recovery. Sadly, even the most disciplined and focuses athletes don't always know when to back off. They shoot themselves in the foot because of it.

We get too caught up in the high mileage game sacrificing quality for quantity. Higher mileage does not always guarantee you better results. Furthermore, sometimes you can do everything right and still not meet your goal.

You have to have a higher percentage of success if you are to break a 2.30 marathon. In addition, you need to be paying attention to the details of your preparation at a higher level.

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Master Sub 2HR 30 Marathon Pace By Doing This

Focus on excellence. How often are you visualizing yourself crossing the finish line with a 2.29.59 or faster on the clock? How much time do you spend each day re-wiring your brain to bring that result to you? Can the law of attraction work in running?

I believe so. That being said, the law of attraction won't get the job done if you are not putting in the work. If 95 percent of your weekly mileage is spent at 6.45 mile pace then good luck trying to break a 2.30 marathon.

The majority of us do not and have to rely on our work ethic and the little amount of talent that we do have. Do you need to have talent to run under 2 hours and 30 minutes for the marathon? Yes. The sub 2.30 marathon training plan that concludes this course helps to leverage the talent that you do have. It provides the athlete with the exact training needed to sustain that pace over 26.2 miles.

The Long Run

Vary the paces of your long runs. This is the one tactic many marathoners do right but still miss. Have you ever tried dropping a sub-5 minute mile every 4 miles in your long runs? Again, we are focused on making 5.43 mile pace to feel easier and more in control. So, this is going to require unorthodox training to make this goal come to fruition. Remember, what you are trying to do very few people achieve around the world reach year.

It will not come by average work and a mere interest in becoming a sub 2.30 marathon runner. You had better have your head screwed on straight and your thoughts targeted toward having a 2.29.59 or faster time on that clock.

Here is an example of the type of long runs I would do prior to breaking the sub-2.20 marathon barrier.

23 miles: first 5 miles@140-50BPM (6.10-20 mile pace), 6 miles@160BPM (5.20-45 mile pace), 1 mile in 4.50-55, 3 miles@140-50BPM, 1 mile in 4.50-55, 6 miles@160BPM, 2 miles@140-50BPM, 1 mile in 4.50-55, 1 mile JOG cool-down

Note: I only did this type of training when I was fully prepared to do so. Also, I did not do these types of workouts immediately. So, be patient and allow yourself time to adapt to the training and you will succeed.

Why The Long Run Matters

Did you notice how aggressive that long run example is? Did I do this every weekend? Absolutely not. I would always jog during my long run the following week. Jogging is not running. The majority of athletes are so caught up in what pace they are running at. So, a legitimate sub 2.30 marathon training plan has to do more than just teach high mileage for mileage sake.

I trained with 2.10 marathoners who would run 9 minute mile pace on their recovery runs. So, if they can so can you.

Do you want to break a 2.30 marathon? Well, you had best start paying attention to recovery. The results of your hard work come within the rest period, not the workout itself. In fact, the workout itself will make you weaker. So, if you are not jogging on days that are supposed to be easy you will not get the highest return on your investment.

Faster long runs will improve your lactate tolerance and teach you to run more economically or efficient. The best marathoners make it look easy for a reason. They have trained at paces that far exceed their goal marathon race pace. In addition, they have done this over and over again for months on end.

How Strong Is Your WHY To Break The Sub 2.30 Marathon Barrier?

The physiological adaptations that are necessary to break the 2.30 marathon barrier takes months to achieve. It may take you years to achieve. How strong is your Why? How badly do you want to make this goal a reality in your life?

Sadly, too many people quit when they are just one breakthrough away from achieving their goal. Success in the sport of marathoning comes from being tenacious. In addition, having that never give up attitude. You have to be stubborn to make this goal a reality.

In addition, you have to be willing to get out the door weather its hot, pouring rain or there blizzard conditions outside. I dealt with all of this to make my dream of breaking the sub 2.30 and sub 2.20 marathon barriers my reality. There are no short cuts to success. You won't find sympathy with me either in anyway, shape or form here at RunDreamAchieve. I'm in the business of getting people results and working with committed athletes.

I am fully committed. If I was interested I would have stopped writing content on this blog over 8 years ago. I've been here since 2011 providing most free content. There are nearly 600 posts here with more added weekly. You are also welcome to visit the RunDreamAchieve YouTube channel where I make videos each week to help athletes.

Closing Thoughts

The sub 2.30 marathon barrier can be destroyed but it will take smarter training. I ran under the 2 hour 20 minute barrier on 80 to 95 miles a week, not on 120 to 140 miles. Yes, I got up to 142 miles a week which left me fatigued. So, you have to get beyond just running higher mileage. A legitimate sub 2.30 marathon training plan has to go beyond just providing the athlete with what to do each day. It helps to have to one-on-one coaching. The Sub 2.30 marathon mastermind course is a mixture of both. Thus, the reason for the higher cost.

That being said, the results of finally realizing your goal will live with you the rest of your life. The small, one-time investment of this course you fill forget about. You will never forget about getting across the finish line with a 2.29.59 or faster time on the clock.

Furthermore, focus on quality versus quantity. We have heard this over and over again throughout our careers. Why does it take so many athletes so long to fully understand this? Which long run will get you closer to a sub 2.30 marathon?

A 16 miler at 5.55 mile pace or a 24 miler at 6.45 mile pace? Which of the two improves the athletes' oxygen carrying capacity at a higher heart rate? The truth is both are important but one is more critical for pace sustainment and improving ones stamina. You need a combination of both very hard long runs, moderate efforts and easy, jog recovery long runs.

Learn from The Mistakes of Others and Succeed

Is the Sub 2.30 Marathon Mastermind course an investment? You better believe it is. That being said, if you want to bypass the mistakes others are making and are ready to go to the next level it is time to get started. It also comes with a 30-day money back guarantee if you are not satisfied. Feel free to e-mail me at nathan@rundreamachieve.com if you have any further questions or concerns.

This is not a cookie-cutter sub 2.30 marathon training plan. In fact, there is not another course on the internet like it. I built the course for one reason, to get more athletes under the 2 hour 30 minute marathon barrier. Lastly, I know what it takes and what will be asked of you in order to make it a reality in your life. It has to start in the mind first before it becomes a reality in real life. This is one hundred percent fact.

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