Can I Run a 2:49 Marathon? | 2:49 Project EP 1 - Matthew Choi

Aug 13, 2025

Intro

This is a quick summary of “Can I Run a 2:49 Marathon? | 2:49 Project EP 1” from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Double‑threshold day: morning track work (10 × 400 m at 73‑75 sec with 90 sec rest) followed by a high‑intensity “high‑rocks” circuit (ski‑er, rower, strength moves) to simulate marathon threshold effort.
Cross‑training: swimming for ~1 hour after the hard session; an hour of swimming ≈ 5‑6 mi of running, easy on joints while maintaining cardio.
Training philosophy: mix short‑distance speed sessions (400 m repeats) and longer, low‑impact cardio (swim) to build speed, endurance, and mental toughness for a sub‑2:49 marathon.

Workout Example

Track (Morning)

10 × 400 m repeats at 73‑75 seconds each
90 seconds rest between repeats

High‑Rocks Circuit (Afternoon)

4 rounds of:
- 35 seconds high‑intensity effort on skier, rower, and body‑weight strength moves (e.g., burpees, kettlebell swings)
- Minimal rest, aim for ~55 minutes total

Swim (Next Day)

1‑hour swim (using fins, hand‑fins, buoy, and board as needed)
Roughly equivalent to 5‑6 mi of running; focus on steady, moderate‑intensity laps.

Closing Note

Give this double‑threshold and swim combo a try, tweak the paces to match your own training zones, and log it in the Pacing app. You’ve got the tools—now go crush it and see how far you can push toward that 2:49 marathon goal! 🚀