Running Sub 2:50 Without Sacrificing Muscle (Training Plan)

Last year, I ran a 2:57:31 marathon in my debut, just 6 months after starting to train. This spring, I ran a 1:19:59 half marathon.

The new goal? A sub-2:50 marathon, all while maintaining muscle size and strength. The latter is going to be the tricky part.

In this video, I’m going to break down exactly what I’m doing for my training plan across four key dimensions: Running, Lifting, Nutrition, and Recovery. Let’s go!

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00:00 - My New Goal: A Sub-2:50 Marathon
00:38 - Exact Running Plan (Breaking Down Track & Long Runs)
02:39 - Example Week: Early Build Running Schedule
03:07 - Example Week: Peak Build Running Schedule
03:42 - Try This Track Workout
04:18 - Lifting Plan Breakdown
05:03 - Weekly Lifting Split (Build Muscle & Stay Lean)
05:45 - General Gym Workout Format
06:21 - Specific Exercises: Push, Pull, Leg, Core
07:29 - 3 Must-Try Workouts: Push, Pull, Legs
07:44 - Managing Time Commitment
08:11 - Example Week: Integrating Lifting & Running
09:41 - Grocery Shopping & Breaking Down My Diet
11:05 - Key to Building Muscle While Staying Lean
12:05 - Underrated Nutrition Strategy for Muscle Gain
12:22 - Specific Protein, Carb & Fat Sources
14:37 - Supplements for Performance
15:04 - Thoughts on Running Gels
16:10 - My Recovery Plan (5 Parts)
18:14 - The Power of Contrast Sessions
18:49 - Benefits of Cold Exposure, Sauna & Alternatives
22:58 - Your Sign: Take Action Towards Your Goal

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