S3E1: The Sub-3 Marathon Formula

Jeff Cunningham kicks off Season 3 with the chase every marathoner knows. Breaking three hours.

However, the goal here is to accomplish this uncommon feat without losing your mind, your legs, or your family’s respect. Too much?

He breaks down the benchmarks, mileage, workouts, long runs, fueling, taper, and race-day decisions that make sub-3 elite but possible. Simple? Not exactly. Doable? With consistency, patience, and fewer heroic mistakes, we say yes. More people can do it than they think!

CHAPTERS:

00:00 Season 3 Starts Now

01:00 The Sub-3 Marathon Standard

02:25 How Rare Is Sub-3 Really?

04:44 Raising Your Marathon Ceiling

07:52 Do You Have the Wheels?

09:45 The D.I.V.N Training Framework

12:55 Building the Weekly Mileage

16:39 Long Runs That Actually Matter

20:24 Density, Easy Days, and Not Being a Hero

24:52 Setting Up the Hard Work

31:53 Three Track Workouts That Build the Engine

41:55 Tempo Work That Transfers

50:40 Long Run Workouts for Sub-3

57:29 How to Taper Without Panicking

01:03:57 Picking a Race That Helps You

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Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.

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This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

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