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00:00 Sub-3 Marathon Plan (3:20–4:00 Runner Blueprint)
00:25 The Mindset That Creates Massive Breakthroughs
01:12 Stop Aiming Low: Train Toward Your True Potential
01:58 The Simple Structure: 2 Quality Runs Per Week
02:45 Why Short Rest Intervals Make You Faster (And Safer)
03:22 Key Session 1: Intervals (60s Rest, Controlled Effort)
04:08 Kill the Hero Workout: Consistency Beats Ego
05:00 Warm-Up Rule: Don’t Waste the First Reps
05:55 Key Session 1 Alternative: Repeats (Strava Heatmaps)
07:24 Hill Reps: Better Mechanics + Stronger Quads (Downhill Proofing)
10:36 Key Session 2: Long Run (Zone 3 Mastery)
13:28 Train by Effort: Execute by Feel (Race-Day Watchproof)
15:36 The Minimal Plan That Beats 95% of Marathon Programs
16:18 Aim for Potential, Not Round Numbers (Final Message)

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📺 Watch some of my top videos: 
• The Actual 4-Month Transformation: 3:35 to 2:53 Marathon From The Video 
https://youtu.be/ym-flI6uqxE
• Why 90% of Runners Get Sub-3 Marathon Training Wrong https://youtu.be/jNrXRE3upF0 
• How I Went from a 25 Minute 5K to 16:40 (And How You Can Too) https://youtu.be/Bl79Y37ua5Y

#MarathonTraining #RunningTips #Sub3Marathon #RunSmart #Sub3Marathon #MarathonCoach #distancerunning #MarathonTips #Sub3MarathonPlan

Music track: Back in Time by Aylex 
Source: https://freetouse.com/music 
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