This is what it takes to get to below 4 hours:

https://old.reddit.com/r/Marathon_Training/comments/1hnmb55/and_this_is_how_i_went_from_511_to_317/?share_id=rhfy0laKIOgwyx_ru_RTe

I did about 370 miles in 2024. Can I shoot for 450+? Might be too much actually.

Focus on shoulders, chest, back and core.

12% body fat

high protein – the palm

moderate carbs – fist

low fat – thumb

daniel craig, brad pitt, etc

simple body: 12% body fat and shoulders and chest, backs and abs (incline bp for shirt). daniel craig. high protein (my target), moderate carbs, low fat (palm fist thumb) How to Get a Hollywood Physique (It’s Easier Than You Think) Dont go to failure. 80 percent max. keep simple. meat and potatoes. recover.2 or 3 day rest per group.

This is important and the only way to get the jacked look. Remember – JACKED.

what is my goal? will contemplate. running is part of it. th e idea is to increase the goal. last years is the new baseline.

food is important. remember american food is killing you. control what you put inside your mouth. i habe done this before.

I have been looking at a lot of the tiktoks from Body by Mark. A LOT of them say similar things:

• 6 days a week Push Pull Legs
• Some cardio
• Careful about food
• No Alcohol

Here is a summary of the video “Fast Before Far: The Endurance Nation Outseason Program” in bullet points:

• The “Fast Before Far” Methodology:
  • Focuses on high-intensity interval training during the off-season.
  • Builds fitness quickly and efficiently.
  • Allows for more recovery time compared to long, steady-state training.
  • Improves mental and physical capacity for hard work.
  • Provides flexibility to incorporate other training modalities like strength training and swimming.
• Benefits of the Endurance Nation Outseason Program:
  • Structured program with clear goals and timelines.
  • Camaraderie and support from a community of athletes.
  • Opportunity to see tangible results in a short period.
  • Teaches the importance of hard work and rest.
  • Affordable and accessible to athletes of all levels.
• Key Takeaways:
  • Traditional endurance training often prioritizes volume over intensity.
  • The “Fast Before Far” approach challenges this notion.
  • By focusing on quality over quantity, athletes can achieve significant fitness gains in a shorter timeframe.
  • The Endurance Nation Outseason Program provides a structured framework for implementing this methodology.

Running: Strava

Workouts: track hours and streak

Calories: Do I want to?

Push Pull Legs is the foundation DO NOT SKIP THIS

Running is the foundation DO NOT SKIP THIS 30 minutes to 40 minutes ZONE 2/3

4 to 6 days a week

Strong lift?

Hypter tropy?

Running form

1. Over striding
2. Lean
3. Arms
4. Lifting foot

Alright boys. Let’s go get it. I have been on vacation since the end of the marathon. The vacation was too long. I miss the workouts, routine and getting better.

Alright, marathon done. I want to focus on the 2026 one and have it be in the low 5 hours. And I want to focus on getting JACKED TO THE TITS. This means Strength training, eating well and running.

For the previous phase, my target was just a runner. And I think that was great. It was as success. This gives me a lot of confidence that I can actually pull this stuff off.

Remember that workouts and effort will have a cumulative effect. You have a base, keep building on it.

My inspiration for this phase is people like Daniel Craig, Nick Bare, Starlord, Batman, etc. Build the shoulders, put on muscle, and also run.

A book is judged by it’s cover so you need to LOOK good and fit.

You can FUCKING DO IT – you ran a fucking marathon dude – NEVER FORGET you can DO IT. You are the DRONE DUDE, FINANCE BRO, etc. Let’s FUCKING GO GET IT

Remember that Zuckerberg, Bezos and everyone are getting into Weights. FUCK THOSE BILLIONAIRES. Don’t let them live a better life. It is all about EFFORT.