How to Run a

Sub 3 Marathon,

Boston Qualifier,

or Marathon PR

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SMASH YOUR GOALS IN RUNNING & LIFE

Hi there, I’m Floris Gierman, founder of extramilest.com. 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!

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. On this journey I’ve learned how to become a faster, healthier and happier athlete. I’m sharing all this here on my site.

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

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.

RECENT BLOG POSTS

Success stories
May 24, 2019

How to NOT bonk in a marathon | No more hitting the wall!

Michael Ovens ran his first marathon in 5 hours 15 minutes and experienced hitting the wall several times. He used to train every run at max intensity, trying to beat…
Maffetone
May 20, 2019

Maffetone Method FAQ

One topic that is often discussed in our Extramilest community is the Maffetone Method, with a focus on low heart rate running, nutrition and limiting stress. Extramilest Facebook admin Csaba…
InjuriesPodcast
May 17, 2019

Dr. Mark Cucuzzella on MAF HR Training, Running Form & Injury Prevention

Floris and Dr. Mark Cucuzzella discuss MAF, running injury prevention, running form, footwear, stretching and more!

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