# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DLTPFRtu0Fk
- **Gondola URL:** https://gondola.cc/posts/31799771-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/eb6f82d984.jpg
- **Posted:** 2025-06-24T22:37:33.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

I never ran more than 4 miles before this.
But after 60 days of focused training, I crossed the finish line with a sub-4 hour marathon.

Here’s how I made it happen and how you can train for your first marathon:

🏃‍♂️ Weekly Runs: 4-5 runs per week, mixing in a long run, intervals, and easy recovery runs.
🫀 Zone 2 Focus: Most runs were slow, steady, and in Zone 2. That’s where the real aerobic gains live.
🏋️‍♂️ Strength Training: 3x per week of lifting to build durability and reduce injury risk. Don’t skip this.
🥩 Nutrition: High-protein, nutrient-dense foods. Bug carb focus pre/post runs. Fuel the work, recover fast, and stay lean.
🛌 Recovery: Sleep, cold plunges, sauna, and active recovery walks. More mileage means more stress—respect it.

You don’t need to be a lifelong runner. You just need a plan, some grit, and consistency.

If I can go from 4 miles to 26.2 in 60 days, so can you.
Let me know if you’re thinking about running your first — I got you 👊

#marathontraining #running #runners #fitness #hybridathletes #runandlift #runnersofinstagram #runningman #marathonrunning

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## Tags

runningman, marathonrunning, runnersofinstagram, runandlift, running, hybridathletes, fitness, marathontraining, runners

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