How to Run a Marathon PR, Sub 3 Hour Marathon or Boston Qualifier

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Here is what extramilest is all about!

Hi there, I’m Floris Gierman, founder of This site is all about marathon running and reaching your full potential in training, racing and life!

Many athletes want to run a Sub 3 Hour Marathon, Boston Qualifier or Marathon PR, but they don’t know how to accomplish this. You’ve come to the right place, is my passion project to help athletes around the world!

I ran my first marathon in 4 hours and 11 minutes and it was a miserable experience. Over the years I improved my times and my current PR is 2 hours 44 minutes at the Boston Marathon.

Some of my favorite runs over the years are: My First Sub 3 Hour Marathon, My 100 Mile / 161 km Adventure Run from Long Beach to San Diego and Mt Whitney Run to 14,500 ft / 4421 meters.

I’ve done a lot of research, conducted countless self-experiments, and surrounded myself with some of the brightest minds in health, fitness and endurance sports. On this journey I’ve learned how to become a faster, healthier and happier athlete. 

Recently I launched my podcast The Extramilest Show with strategies and mindsets from best selling authors, world class athletes, coaches, and me.


READ THIS – How I Ran a 76 Minute Marathon PR

This post is a summary of a few things I’ve learned to become a faster runner and run my first sub 3 hour marathon. It goes into detail about heart rate monitor training, nutrition, recovery and race day strategies.



YouTube – where I post running tips and strategies

Strava – my favorite app to track all my workouts

Podcast – home of The Extramilest Podcast

Facebook (Private Group) – solid group of athletes helping each other out

Facebook (Personal) – mostly running and family updates

Instagram – mostly running and family posts

Twitter – occasional posts with few characters

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