What It Takes to Achieve Sub-3-Hour Marathons | Chris

Why does this runner loop a soccer field instead of exploring scenic trails?

Learn how simple habits and small daily changes can transform your running performance. From breaking mental barriers to establishing a consistent training routine, this episode shares actionable insights

from a runner striving to go sub-3 hours. Whether you're training for a marathon or just starting, these tips will help you become a smarter, more resilient athlete.

Key Takeaways

1. Simple habits like running the same route can reduce decision fatigue and improve focus.
2. Running without music can build mental resilience and deepen the running experience.
3. Incremental improvement leads to long-term success—1% better every day matters.

Timestamps

1. [00:00:00] Introduction to the 90-minute long run and marathon training goals.
2. [00:01:17] Chris’s current marathon focus and goal of breaking sub-3 hours.
3. [00:02:18] The strategy: pacing smartly and avoiding common mistakes in long runs.
4. [00:03:22] Chris’s soccer background and how it prepared him for running.
5. [00:04:38] Why Chris began running consistently and the mental benefits of the habit.
6. [00:05:19] The power of route consistency and why Centennial Park is a favorite.
7. [00:06:09] Running laps on a soccer field: mental challenges and lessons learned.
8. [00:06:52] Chris’s transition to running without music and the mental toughness it builds.
9. [00:07:22] Key advice for runners: staying consistent and running for life.
10. [00:08:00] Closing thoughts: how small habits can lead to marathon breakthroughs.

Links & Learnings

• The One Percent Better Runner Newsletter
• DLake Runs on Instagram
• Chris on Strava

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