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From Overweight to Sub 3 Hour Marathon with Jeroen-Pieter van der Vliet

By November 27, 2019May 20th, 2023One Comment
Jeroen Pieter van der Vliet before he started running

Jeroen-Pieter van der Vliet (Strava) has gone through a fascinating transformation from working and eating at McDonald’s while being overweight (110kg / 242 lbs) to running 4 Sub 3 hour marathons. His last marathon was a 2:51 in Berlin. 

This journey took many years and his first runs were short and slow. He shares his inspiring journey and lessons learned along the way. 

There are no sponsors for this podcast, but I would like to mention our Marathon PR Program, an online course with 8 hours of training videos + 10 training schedules and a great community. It has been very exciting to see all the progress by the athletes enrolled in this program. Learn more at www.extramilest.com/marathon

Hope you enjoy this conversation with Jeroen-Pieter van der Vliet.

What was your favorite quote or takeaway from this episode? I would love to hear from you in the comments. 

Watch this full interview on YouTube.

Listen to the conversation on Apple PodcastsSpotifyOvercastStitcher or your other favorite podcast platform.

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Links and tools mentioned:

Gear Floris used in this video:

Show notes:

  • JP’s background working at MacDonald and not working out [4:00] 
  • How JP lost a lot of weight and improved his athletic performance [5:15]
  • JP has ran many 5k and 10k races before getting into the half marathon and full marathon distances [5:50]
  • His first marathon experience in Amsterdam [6:56]
  • In 2016 JP ran 40 races of various distances [10:10]
  • JP’s bad race experience in the Madrid marathon [13:20]
  • JP’s first experience with MAF low heart rate training [15:20]
  • JP had to speed up instead of slow down to get to his MAF training zone [16:50]
  • Floris’s thoughts on the MAF formula for athletes with a lower or higher max HR [18:60]
  • How much higher HR workouts JP does as part of his marathon training [21:20]
  • The type of higher intensity speedwork JP does [22:33]
  • Integrating some 30k races at marathon pace to prep for the main race [26:30]
  • Differences of how JP was able to improve further, even from a 2:57 down to a 2:51 over several races [29:00]
  • JP’s thoughts on strength, mobility and flexibility [33:20]
  • The nutrition, hydration and supplements that work well for JP post workout [35:20]
  • JP’s race strategies based on pace and goal time [37:20]
  • How JP overcomes tough spots in training and racing [40:00]
  • Berlin marathon gear with Altra zero drop shoes [42:30]
  • JP’s race day nutritional strategy and timing with Sis Go gels and caffeine [44:30]
  • How JP was able to lose weight and how this impacted his performance [48:30]
  • JP’s post race recovery strategy to continue training again [49:50]
  • Upcoming race goals for Jeroen Pieter in the coming years [51:50]
  • Recommendations for athletes looking to improve their running training and racing [59:10]
  • JP’s 80 / 20 approach to nutrition [1:01:30]

You can find me, Floris Gierman, here: 



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