What It Takes To Run A Sub-

Описание: My FREE AI Race Time Equivalent Calculator here:
https://www.russainsworth.com
1on1 Running Consulting with me:
https://calendar.app.google/5SPCNYM2g...

  / strava  
🔗 https://runalyze.com/
🔗 https://vdoto2.com/

🎥 How I’m Chasing a Sub-2:40 Marathon at Gold Coast – And How You Can Improve Your Running Too

This time last year, I ran my first ever marathon at the Gold Coast and finished in 2:48. Fast forward to now, and I’m heading back to the same race with one goal: break 2:40.

But this video isn’t just about me. Whether your target is sub-3, sub-4, or you’re building up to your first marathon, I’ll break down:

🎯 What it really takes to run a sub-2:40 marathon
🧠 How to use data tools like VDOT and Runalyze to guide training
🛠️ The tweaks I’ve made from last year to now
📊 What kind of training paces, race equivalents, and VO₂ max shape you need
📦 The importance of pacing, tapering, carb loading, and optimal race execution

🔎 What Does It Take To Run a Sub-2:40 Marathon?

That’s 3:47/km or 6:06/mile — but realistically, you need to go a little faster to offset extra distance from not running the perfect line.

Gold Coast is flat with a slight net downhill, but wind, temperature, and humidity are critical factors to manage.

⚠️ Tip: Every degree over your ideal racing temp slows you down. Adjust accordingly.

🧮 Use VDOT to Check If You're in the Right Ballpark

To hit 2:40, VDOT says you should be capable of:

🏃‍♂️ 5K in ~16:20
🏃‍♂️ 10K in ~34:37
🏃‍♂️ Half Marathon in ~1:16:28

For sub-3 marathoners, the targets look more like:
🏃‍♀️ 5K in ~18:48
🏃‍♀️ 10K in ~39:00
🏃‍♀️ Half Marathon in ~1:26:00

📈 Runalyze: Are You in Shape to Hit Your Goal?

Runalyze tracks your:

Effective VO₂ max – aerobic engine over time

Marathon Shape – readiness based on your weekly volume and long runs

I’m currently sitting at 87% shape for a 2:40 marathon (and peaked at 2:38). Last year it had me at 2:45 before I ran 2:48 — so it’s pretty accurate, but not gospel.

🏋️‍♂️ What I Did Differently This Year

Nothing revolutionary — just better execution:

Focused more on VO₂ max sessions (Parkruns, intervals, 5–10K effort)

Got smarter with data: understanding lactate threshold and staying disciplined in training

Kept easy runs easy, hard runs hard

Trusted the training and didn’t overreach

🧠 Biggest takeaway: Stick to your session goals. Don’t chase ego paces.

📅 Race Week Strategy: Taper, Carb Load, Execute

Taper:
Week 1: ~75% of peak mileage
Week 2: ~30% of peak mileage (but keep intensity)
Long runs reduced

Carb Loading:

10g carbs/kg body weight (750g/day for me)

Focus on low-fibre, low-fat carbs: white rice, oats, sports drinks

Liquid calories = helpful, but watch gut tolerance

Race Morning:

Light, simple breakfast (Weet-Bix, oats)

Sip on sports drinks pre-race

🚀 Race Day Tactics

✅ Gels every 20–25 minutes (~60g carbs/hour using Maurten)
❌ Don’t try anything new on race day
🧠 Even pacing NOT banking time — avoid the early blow-up
📉 Monitor heart rate, stay below lactate threshold as long as possible
📏 Take the shortest line on course
👟 Racing in Nike Alphafly 3 (under 100km in them)

🎯 Final Words

If you’re chasing a time goal — sub-2:40, sub-3, or just a big PR — don’t guess. Use the tools. Know your paces. Train to purpose.

✅ Like this video if it helped
💬 Drop a comment with your goals or questions
📩 Subscribe for more evidence-based training insights
📈 Tools linked above — Runalyze, VDOT, and Strava

#MarathonTraining #Sub3Marathon #Sub240 #RunningTips #GoldCoastMarathon #MarathonPacing #VO2max #LactateThreshold #RunningMotivation #RunningScience #BeginnerMarathon #Runalyze #VDOT