How to run a sub 2:50 marathon with Sam Sutherland - Chasing a Marathon PR #192

Join us for a conversation with Ted Metellus, the race director of the New York City Marathon. In this episode, Ted shares his personal journey and the pivotal moments that shaped his career. We explore the unseen roles that contribute to the marathon’s success, the importance of diversity in participation, and his innovative sustainability initiatives. Ted also reflects on how emerging technologies are transforming the marathon experience for both runners and spectators. Phil and I discuss Ted's impact on our running journeys and explore what it takes to elevate marathon standards. Plus, we dive into his vision for the future of the NYC Marathon and the legacy he hopes to leave behind. Whether you're a seasoned marathoner or just curious about what goes on behind the scenes, this episode offers a unique perspective on one of the world's most iconic races. Tune in for an engaging and informative discussion!

In this episode, I give a no-holds-barred account of my fifth Berlin Marathon experience. I came into the race with a specific goal in mind—didn’t hit it—but I managed to hit a B goal instead, my ninth sub 3 marathon. This is an honest look at this marathon journey, from the pre-race preparation, to the challenges faced on the course, and the tough moments offline in the buildup. You’ll hear about the funny parts, the tough grind, and the lessons learned when things don’t go as planned.This episode is for everyone out there chasing a goal and just missed it, I didn’t hit mine, but there’s something to be gained from every setback. Expect swearing and brutal honesty throughout. If you’re easily offended this is not the episode for you.Shoutout to Phil for guiding me through this conversation as I look back, laugh, learn and vent about what went down.Also, stay tuned for future episodes where I’ll do a deep dive into my Berlin build-up, including that crazy 100-mile week and my PRs in the 5K and half marathon. And don’t miss our chat with NYC Marathon race director Ted Metellus, coming out this weekend.

In this episode, Phil recaps his adventure at the Rio De Janeiro Marathon, sharing highlights of the culture, the race, and a mishap even his 'Black Jesus' powers couldn't prevent. We catch up on everyone's training: Marcus and Phil are gearing up for the Berlin Marathon, Rob is preparing for the Chicago Marathon, and CJ is back in the game training for the NYC Marathon. CJ is back. We give an update on our Jordan sneakers, discussing the hits and misses, with Phil calling out the guys for not showing up in their J's at the marathon expos. Rob gives a part two to the experience in the Boston medical tent thermometer check story. Recorded on Juneteenth, Marcus and Rob have a meaningful conversation about the diverse shades of blackness... Marcus talks about the origins and goals of the One Percent Running Club. We also chat about our long runs, with Phil detailing running 20-mile sessions on a 400m track… Why? This is like the barber shop chat for running podcasts, and whilst we give as good as we get, the respect is always there as we look to bring out the best in each other.

I've achieved eight sub-three-hour marathons, yet my personal best has stood for years. This series documents my journey to set a new record at the 2024 Berlin Marathon. In this episode, I talk to Sam Sutherland, who's progressed from 3:30 to a sub-2:50 marathon. He shares insights from our previous conversation offline, now recorded for the podcast. Achieving a sub-2:50 time is my next goal, and I'm excited to share the valuable insights from Sam's experience. Sam embarked on his marathon journey with the 2015 Bristol to Bath Marathon, clocking just over 3h30 alongside his brother. With a newfound focus on training, Sam tackled the London Marathon next, achieving an impressive sub-3-hour finish in 2h57. Through dedication and smart training, he has steadily improved his time to 2h37, crediting consistency and injury prevention for his progress. Looking forward, Sam aims to break the 2h30 barrier, but it's mainly to enjoy running all over the world and make friends whilst doing it!

In this episode, I play devil's advocate to the advice I shared previously about setting up a marathon training plan. While there's a lot of well-meaning guidance available, the truth is that what works for someone else might not work for you. Having run eight sub-three-hour marathons with four different training approaches, I'm now trying a fifth method. I understand that advice based solely on my experience may not be the best fit for everyone. Effective training requires context and an understanding of the individual. That's why I encourage you to learn from others but also think for yourself when adopting new training programs. I'll share lessons from others about training and life that have influenced me. I'll also reflect on my new 5K PR and the processes and lessons I took from that achievement. In episode 4 of this series, I'll have a special guest joining me. Be sure to look out for that on your favourite podcast platform.

I've completed eight sub-three-hour marathons, yet my personal record has remained untouched for several years. Join me on my quest to set a new personal record at the 2024 Berlin Marathon. In this episode, I'll share the essential principles for developing an effective training plan and explain the four key phases you need to incorporate. Additionally, I'll discuss factors beyond running that are crucial for marathon success. I’ll outline key elements I'm including in my training week as I prepare for this year's Berlin Marathon. I also reflect on my motivations, especially after a disappointing performance at the 2024 Boston Marathon. Tune in on July 2, 2024, for Episode 2, where I'll explore the reasons behind integrating 5K races into my training block and celebrate my new 5K personal record. Plus, I'll share other exciting updates in my journey.

At present I’ve run eight sub three hour marathons, and my marathon PR is several years old. In this series join me on my quest for a new personal record at the 2024 Berlin Marathon. In this podcast episode, I introduce myself and explain the show's format. I'll share why I’m not a fan of a one-size-fits-all approach to heart rate training and reveal how Biggie Smalls helps me run faster.  In episode 2, which goes live July 1 2024, I dive into setting goals and creating an effective training plan.

Welcome to our latest episode, where things get real, raw, and Rated R. If you're ready to laugh until you cry, buckle up because this is the podcast you've been waiting for. First up, CJ and Marcus give us the London Marathon inside scoop.  Then, we dive headfirst into the ultimate rap battle: Drake vs. Kendrick. We share our thoughts on this rivalry and the heated back-and-forth that's got everyone talking. But hold on tight (Rob did…) because things take a hilarious turn when we recount our experiences in the Boston Marathon. It wasn't all smooth sailing, especially for our hosts who faced some tough challenges. And just wait until you hear about Rob's unforgettable moment in the Boston Marathon medical tent. Trust us, it's a story you won't want to miss – unless your Rob, of course. So, if you ever find yourself in a marathon medical tent with a fever and need to check temperature, heed our warning: there are three options, and you'll want to choose wisely. Tune in now for a podcast packed with laughs, insights, and unforgettable moments.

Listen to this exclusive recording from our live session at the Boston Marathon Main Stage on Saturday, April 13th, at 9:15 a.m. Join Marcus Brown, Philip King, and Robert Jackson as they talk about the impact that the Boston Marathon has had on their lives. They explore the vital topics including diversity and representation in running, and that the opportunity to answer the audiences questions! The Black Unicorn Marathoners announced the 2024 Team Meb 10. Join us in celebrating the 10th anniversary of Meb Keflezighi's historic Boston Marathon victory. It consists of four marathoners who embody Meb's spirit of perseverance, Luther Isaac, Ruben P. Sança, Philip King and Marcus Brown. Phil and Marcus share their experiences as part of Team Meb, celebrating Meb's legacy as a running influence for so many. Thanks to the B.A.A, Lorna, and Adrienne, for the opportunity. This week’s episode it brought to you by PILLAR Performance.  PILLAR is a sports micro-nutrition company, and I’m testing out a a few products in my build for the Boston and London marathon double.  If you would like to try PILLAR today, head to www.pillarperformance.shop and you can get 15% off first time purchases with code MARCUS 

Join us for a candid chat as we gear up for the Boston Marathon. Rob, Phil, and I share our latest training updates, despite the challenges life throws our way, including Rob's recent loss of his mum. We also catch up with CJ as he preps for the London Marathon. Looking for Boston marathon tips? We've got you covered with insider advice on how to run your best Boston Marathon, along with a deep dive into our fuelling strategies. Plus, Phil spills the details on his meticulous race shoe plan, including the coveted Jordan choices. Exciting news! Thanks to the B.A.A, Lorna, and Adrienne, we'll be hosting a live podcast at the expo. Catch us on the main stage Saturday April 13th 2024 at 9:15 am for all the action. In other updates, the Black Unicorn Marathoners proudly announce the 2024 Team Meb 10. Join us in celebrating the 10th anniversary of Meb Keflezighi's historic Boston Marathon victory. It consists of four marathoners who embody Meb's spirit of perseverance, Luther Isaac, Ruben P. Sança, Philip King and Marcus Brown. Phil and Marcus share their experiences as part of Team Meb, celebrating Meb's legacy as a running influence for so many. Don't forget to join us at the Boston Marathon Expo. See you there! This week’s episode it brought to you by PILLAR Performance.  PILLAR is a sports micro-nutrition company, and I’m testing out a a few products in my build for the Boston and London marathon double.  If you would like to try PILLAR today, head to www.pillarperformance.shop and you can get 15% off first time purchases with code MARCUS