Longevity|OS Newsletter

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I Ran a Marathon in 6 Weeks 🏃‍♂️

42 kilometers and

4 hours 33 minutes later,

and I was done.

I’m laying on the cold concrete.

My hands and legs are cramping.

But I made. I ran my first marathon.

All by myself.

No race. No competitors. No cheering crowd or crazy route.

Just me, my mind and body.

I had the urge to challenge myself physically and mentally.

Unfortunately... We get too comfortable with where we are and don’t seek our potential anymore.

Inspired by a podcast from Bedros Keuillian, I decided to run a marathon with only 6 weeks of training.

You can do this too.

Put it out there, train for it, don’t listen to other people saying you’re a weirdo.

They’re just scared to do the same.

Here’s what I did, step by step:

Training

The most important part of your marathon prep.

Don’t start out hot, especially if you’re not a runner.

I started with 4-8 mile runs in the first week. Slow once to get my body used to the impact of running.

It is not about the speed you can run, but rather time to endure.

On average, I ran 4 times a week.

Week 1-3: 4 runs + 3 weight training

Week 4: 4 runs + 2 weight training

Week 5: 3 runs + lots of recovery

Week 6: 2 runs + lots of recovery + MARATHON

Recovery was key as your body needs to adapt to the challenges.

In the next weeks I’ll release a full on training and nutrition plan (week by week) for you to download for free. Hit reply and message me RUN if you’re interested.

Nutrition

This is what worked for me, and it’s for sure not the only way to do it.

I ate around 1g protein per lbs of body weight.

I didn’t track calories or carbs or fats.

What I realized is that I was hungrier than usual.

My focus was on whole nutrient dense foods, organic meats, raw milk, fruit, and honey.

I didn’t eat a lot of carbs in the form of pasta, rice, or potatoes, because those make me feel heavy.

That’s where the honey and fruit come in to fill up the glycogen storage.

The Run

6AM

It’s Go Time.

I stored my snack box on the patio at my friend’s place.

Water, coconut water, LMNT, fruit snack, and organic honey.

For 13 miles I ran throughout Boulder, getting distracted by the homes and David Goggins in my ear.

After the half it was time for the first water break.

Now on to the loops - around 3 miles each.

That way I could always get some honey and water after every round for the rest of the marathon.

No music till mile 19.

My watch hits mile 23, and the mental struggle started.

I felt tired and slow, had to watch my steps, not so stumble.

Cranked up the music and put on some 2000s classics.

Mile 25. You got this in my mind.

Picked up the pace and finished.

As soon as I was done, my hands and legs started cramping.

I laid on the cold concrete for about 20 minutes, had more water (Sydney came to my rescue), drank it, poured it over my head as it was about 32 degrees Celsius.

It was a fantastic experience, proving myself right and wrong.

Now it’s time to figure out what’s next.

Set a goal, write it down. Train for it. Go after it.

I hope this helps.

Have an epic Saturday,

- Sven

P.S. Whenever you’re ready! Here are 2 ways I can help you:

1. Are you an entrepreneur or creator who wants to get lean, boost testosterone naturally and get in your best shape in 2023? Then take action, and apply for my 1:1 Coaching.

2. Join the Longevity|OS Community on Telegram, where I share daily tips.

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