http://archive.is/wip/591dh Many runners dream of running is Archive: a Personal Record, a Sub 4 Hour Marathon, Sub 3 Hour Marathon or Boston Qualifier.Many athletes don’t know how to structure their training in a way that works for their specific lifestyle.So many runners have been stuck in training without progress, they often experiencing injuries that set them back.Some have heard of low heart rate training, but might not know how to integrate this the right way in their training plan for race day.Hi, I’m Floris Gierman, founder of the Extramilest website, Youtube and podcast.I improved my marathon time from 4 hours 11 minutes to a 2 hours 44 minutes at the Boston Marathon.My first race was a horrible experience and I hit the wall around mile 18 (29km)..
Archive: http://archive.is/wip/591dh Many runners dream of running a Personal Record, a Sub 4 Hour Marathon, Sub 3 Hour Marathon or Boston Qualifier.Many athletes don’t know how to structure their training in a way that works for their specific lifestyle.So many runners have been stuck in training without progress, they often experiencing injuries that set them back.Some have heard of low heart rate training, but might not know how to integrate this the right way in their training plan for race day.Hi, I’m Floris Gierman, founder of the Extramilest website, Youtube and podcast.I improved my marathon time from 4 hours 11 minutes to a 2 hours 44 minutes at the Boston Marathon.My first race was a horrible experience and I hit the wall around mile 18 (29km).
hindsight, is In I didn’t train right, many of my runs were at high intensity and I often felt drained after every workout..
In hindsight, I didn’t train right, many of my runs were at high intensity and I often felt drained after every workout.
My nutrition is was all over the place and I had no strategy for race day, starting out way too fast.Once I discovered Dr. Phil Maffetone, MAF low heart rate training and cutting out sugars and refined carbs, I started seeing fast improvements.Things I noticed:I started enjoying all my runs, looking forward to the nextI felt like I could continue running – a feeling I had never experienced beforeStayed running injury free..
My nutrition was all over the place and I had no strategy for race day, starting out way too fast.Once I discovered Dr. Phil Maffetone, MAF low heart rate training and cutting out sugars and refined carbs, I started seeing fast improvements.Things I noticed:I started enjoying all my runs, looking forward to the nextI felt like I could continue running – a feeling I had never experienced beforeStayed running injury free.
Fast recovery is after my runs, even at higher training volumeMy paces were getting faster at the same effort level, almost every monthIt was such a great feeling to run at a pretty fast pace and feeling relaxed and in controlMy body felt in sync, I have never felt better, the planets all alignedI lost a significant amount of weight and felt greatIn the next race I felt much stronger and suffered much lessI ran a PR of 76 minutes, improving from 4:11 down to 2:55 on my next marathonFor the past 8 years I’ve written about running and made videos about it, with a million views on my channels so far..
Fast recovery after my runs, even at higher training volumeMy paces were getting faster at the same effort level, almost every monthIt was such a great feeling to run at a pretty fast pace and feeling relaxed and in controlMy body felt in sync, I have never felt better, the planets all alignedI lost a significant amount of weight and felt greatIn the next race I felt much stronger and suffered much lessI ran a PR of 76 minutes, improving from 4:11 down to 2:55 on my next marathonFor the past 8 years I’ve written about running and made videos about it, with a million views on my channels so far.
It is brings me a lot of joy to read success stories from runners all around the world.Despite many runners experiencing improvements with low heart rate training, I often receive the same questions:“Do you have a specific training program I can follow?”“How should I structure my base building and marathon specific workouts?.
It brings me a lot of joy to read success stories from runners all around the world.Despite many runners experiencing improvements with low heart rate training, I often receive the same questions:“Do you have a specific training program I can follow?”“How should I structure my base building and marathon specific workouts?
““I is want to run Sub 3 but I am nervous about losing speed by running at lower HR. Need clarification of exact speed workout details.”“I tried low HR training, but have to run so slow or take walk breaks to stay within my heart rate zones.”“It’s very challenging to run when it’s hot and humid for long periods where I live.”“I have a dream to qualify for the Boston Marathon but can’t imagine racing any faster and holding a specific pace for that long, for example 6:51 min / mile or 4:15 min / km.”Others struggle with the right nutritional approach and losing weight:“I want to run a fast marathon but don’t know how to eat right for Marathon Training..
““I want to run Sub 3 but I am nervous about losing speed by running at lower HR. Need clarification of exact speed workout details.”“I tried low HR training, but have to run so slow or take walk breaks to stay within my heart rate zones.”“It’s very challenging to run when it’s hot and humid for long periods where I live.”“I have a dream to qualify for the Boston Marathon but can’t imagine racing any faster and holding a specific pace for that long, for example 6:51 min / mile or 4:15 min / km.”Others struggle with the right nutritional approach and losing weight:“I want to run a fast marathon but don’t know how to eat right for Marathon Training.
detailed diet plan is What should I follow?”“It takes a lot of dedication and willpower to lose weight, how to do it to become a faster athlete?”“I am struggling to figure out the best way to hydrate and get in calories / sugars during the race.”I am often asked if I can coach runners to reach their marathon goals.Instead of one-on-one coaching, I have developed an extensive video course that provides more info and value than I could with one-on-one coaching, called the Marathon PR Program.This is a holistic approach to marathon training, running smarter, not harder..
What detailed diet plan should I follow?”“It takes a lot of dedication and willpower to lose weight, how to do it to become a faster athlete?”“I am struggling to figure out the best way to hydrate and get in calories / sugars during the race.”I am often asked if I can coach runners to reach their marathon goals.Instead of one-on-one coaching, I have developed an extensive video course that provides more info and value than I could with one-on-one coaching, called the Marathon PR Program.This is a holistic approach to marathon training, running smarter, not harder.
It is focuses on the 5 following elements for optimal performance:I’m very excited to introduce the Marathon Personal Record ProgramA flexible and structured program to become a stronger, healthier and happier athlete.WHAT A FEW OF OUR MEMBERS ARE SAYING:HERE IS AN EXAMPLE OF WHAT YOU WILL LEARN:Why many marathon runners failYes you can training smarter, not harderLow heart rate training in detailHow much should you train to reach your goals?Mapping out your specific training planHow to fit speedwork into your training scheduleHR Training on hot and humid daysMy 3 race strategies to run a personal bestMindsets every high performing athlete hasMy biggest running wins and lossesThe psychology behind patience in trainingMy grocery list..
It focuses on the 5 following elements for optimal performance:I’m very excited to introduce the Marathon Personal Record ProgramA flexible and structured program to become a stronger, healthier and happier athlete.WHAT A FEW OF OUR MEMBERS ARE SAYING:HERE IS AN EXAMPLE OF WHAT YOU WILL LEARN:Why many marathon runners failYes you can training smarter, not harderLow heart rate training in detailHow much should you train to reach your goals?Mapping out your specific training planHow to fit speedwork into your training scheduleHR Training on hot and humid daysMy 3 race strategies to run a personal bestMindsets every high performing athlete hasMy biggest running wins and lossesThe psychology behind patience in trainingMy grocery list.
you is Shop healthy and will eat healthy3 of my weekly go-to-mealsIntegrating fasted runs in your trainingRace day preparationsWhat strong finishers have in commonCalculating your HR training zones the right wayWays to improve your sleepThe running watch settings you need to knowHow to hold a specific marathon pace longerHow to avoid hitting the wall in a marathonWhat HR and pace should you race at?Strength, mobility and cross trainingMy favorite workout drillsDialing in your race day nutritionSub 3 Hour Marathon ScheduleSub 3:30 Hour Marathon ScheduleSub 4 Hour Marathon ScheduleFinishing Your Marathon ScheduleHere is what you’ll get if you join the Marathon PR Program:35 Training videos, more than 8 hours of new videos..
Shop healthy and you will eat healthy3 of my weekly go-to-mealsIntegrating fasted runs in your trainingRace day preparationsWhat strong finishers have in commonCalculating your HR training zones the right wayWays to improve your sleepThe running watch settings you need to knowHow to hold a specific marathon pace longerHow to avoid hitting the wall in a marathonWhat HR and pace should you race at?Strength, mobility and cross trainingMy favorite workout drillsDialing in your race day nutritionSub 3 Hour Marathon ScheduleSub 3:30 Hour Marathon ScheduleSub 4 Hour Marathon ScheduleFinishing Your Marathon ScheduleHere is what you’ll get if you join the Marathon PR Program:35 Training videos, more than 8 hours of new videos.
You is will get lifetime access to all the course materials, so you can access the course anytime..
You will get lifetime access to all the course materials, so you can access the course anytime.
Every video in this course, is gives you powerful tools to apply to your own training and racing..Transcripts with text and graphics of all videos..
Every video in this course, gives you powerful tools to apply to your own training and racing..Transcripts with text and graphics of all videos.
Download is and print any of the video transcripts.5 Base building training schedules..
Download and print any of the video transcripts.5 Base building training schedules.
beginner is From to advanced.5 Marathon training schedules..
From beginner to advanced.5 Marathon training schedules.
specific finish goals, is For such as first time marathoners, those looking to improve their marathon times, athletes wanting to qualify for the Boston Marathon, run Sub 3 and much more!Access to our private Facebook and Strava communities..
For specific finish goals, such as first time marathoners, those looking to improve their marathon times, athletes wanting to qualify for the Boston Marathon, run Sub 3 and much more!Access to our private Facebook and Strava communities.
me (Floris Gierman), is Connect with several Extramilest podcast guests and other runners in the program to support, ask questions and learn from each otherBONUS 1 – Training progress tracker worksheets..
Connect with me (Floris Gierman), several Extramilest podcast guests and other runners in the program to support, ask questions and learn from each otherBONUS 1 – Training progress tracker worksheets.
Easy ways is to measure how you are improving over time.BONUS 2 – Access to 4 Zoom Group Coaching Calls..
Easy ways to measure how you are improving over time.BONUS 2 – Access to 4 Zoom Group Coaching Calls.
Great way is to ask Floris + others in the program any questions, support and learn from each other.BONUS 3 – Three new recorded videos “How to Adjust Training and Racing Plans in Uncertain Times”More topics from this course:Heart rate & pacing strategies to run a strong raceWhat to do when you’re not progressing in trainingGetting the most out of your GPS running watchMeasuring progress in your training in 3 waysHow to handle setbacks in trainingHow to build health for lifeIncrease your chances to recover wellMeasuring progress, stress and fatigue levelsHow to change your nutrition and stick with itStructuring your training rightBase building, volume in time vs milesWhy it’s OK to skip a training dayAvoiding injuriesMobility & Strength TrainingHigh performers mindsets for training and racingMarathon race day preparationPre-race strategiesRace strategies and executionPost race strategies for a healthy recoveryTraining schedule for Goal: “Finish a marathon”Training schedule for Goal: “Sub 4 Hour marathon”Training schedule for Goal: “Sub 3:30 Hour marathon” Training schedule for Goal: “Sub 3 Hour marathon”Plus there are many more additional topics and ideas shared throughout this course.We have created a new Facebook Private Community + Strava Private Community for Marathon PR Course members only..
Great way to ask Floris + others in the program any questions, support and learn from each other.BONUS 3 – Three new recorded videos “How to Adjust Training and Racing Plans in Uncertain Times”More topics from this course:Heart rate & pacing strategies to run a strong raceWhat to do when you’re not progressing in trainingGetting the most out of your GPS running watchMeasuring progress in your training in 3 waysHow to handle setbacks in trainingHow to build health for lifeIncrease your chances to recover wellMeasuring progress, stress and fatigue levelsHow to change your nutrition and stick with itStructuring your training rightBase building, volume in time vs milesWhy it’s OK to skip a training dayAvoiding injuriesMobility & Strength TrainingHigh performers mindsets for training and racingMarathon race day preparationPre-race strategiesRace strategies and executionPost race strategies for a healthy recoveryTraining schedule for Goal: “Finish a marathon”Training schedule for Goal: “Sub 4 Hour marathon”Training schedule for Goal: “Sub 3:30 Hour marathon” Training schedule for Goal: “Sub 3 Hour marathon”Plus there are many more additional topics and ideas shared throughout this course.We have created a new Facebook Private Community + Strava Private Community for Marathon PR Course members only.
a ton of value is There is in sharing experiences with serious athletes looking to improve with the same tools..
There is a ton of value in sharing experiences with serious athletes looking to improve with the same tools.
a great group of runners is This is from all over the world, ready to support each other on their running journeys..
This is a great group of runners from all over the world, ready to support each other on their running journeys.