I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for my favorite running clothing at PATHprojects.com and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO. . Gareth King is a 42 year old endurance athlete from Northern Ireland. He has had an incredibly impressive running journey so far, using MAF Training fundamentals. For example, going from a 3:34 to a 2:27 marathon. We discuss his training and racing journey with lessons learned and advice for other runners looking to improve.  . Watch the full video on my YouTube channel at https://youtu.be/JDxVcLbsheg . Some of his race PB’s are:  5k 15:33 (PB) HM 1:09:57(PB)  Marathon 2:27:10(PB)  50k 2:55:48 (NI and Ulster Record)  100k 6:32:05 (NI and Ulster Record)  . Chapters 0:00 Intro 3:29 Running journey from first marathon 7:02 Beginning MAF training 11:34 Nutrition and MAF 20:09 Flexibility with workouts and family 24:05 Adding speedwork to training 30:09 Race time improvement, massive hike in training volume 41:06 Running for Northern Ireland, on the road to 100K 44:43 Fuelling for longer training runs and race day 49:26 Eating routine & habits 55:00 Patience and consistency 59:03 Sleep, pre-race nerves, doubt, success! 1:06:29 Pressure (or not) in racing 1:09:41 Mindset during racing 1:12:09 Closing thoughts for runners 1:14:17 Gareth on social media 1:15:36 Next race, closing thoughts 1:17:45 Outro Floris #maftraining #sub3marathon #runfast #marathontraining #ultramarathon . Gareth and I connected early 2019 in the Extramilest Facebook group and he has shared his positive experiences with MAF low heart rate training. We discuss his approach to training and racing, how he improved so much and recommendations for other athletes looking to race faster. He represented Northern Ireland in the 100k World Championships. We discuss his lessons learning in training and racing, with low heart rate training and high intensity workouts.  . Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way. . LINKS AND TOOLS MENTIONED: Jonathan Walton on Extramilest Show: https://youtu.be/_6pwxJE5iVk  Zach Bitter on Extramilest Show: https://youtu.be/ESj7Is8u0Pw   Extramilest Facebook Group: https://www.facebook.com/groups/209003219602686   Personal Best Program: https://www.pbprogram.com/ . YOU CAN FIND GARETH KING HERE: Instagram: https://www.instagram.com/gazkingruns/  Facebook: https://www.facebook.com/profile.php?id=100006968929416  Strava: https://www.strava.com/athletes/8328371  . YOU CAN FIND ME, FLORIS GIERMAN HERE: Personal Best Program: https://www.pbprogram.com/ Podcast: https://extramilest.com/podcast/ Strava: https://www.strava.com/athletes/1329785 Instagram: https://www.instagram.com/florisgierman Website: https://extramilest.com Website: https://pathprojects.com . ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete. More info about our running coaching program can be found at https://www.pbprogram.com. . Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT . For this episode I’m giving away 15 prizes, worth more than $1000+ in total, such as $100 gift cards for PATH projects and memberships to my Running Coaching Program at PBprogram.com To enter the contest, visit PATHprojects.com/FLO.