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00:00 Intro
00:23 Berlin Marathon Temperature
01:01 Mindset
02:01 Mantzios study, 2022
03:33 Pacing Strategy
04:02 Be Cautious
05:15 The 3% Rule You Must Use
06:02 Cooling
07:14 Perceived Effort
08:04 Hydration and Fueling
09:07 How I would adjust
10:12 Conserve Energy 
11:25 How do I feel?
12:31 Find Shade
13:14 28km Mark
14:09 Negative Split
14:46 Summer Heat Training

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📺 Watch some of my top videos: 
• Why 90% of Runners Get Sub-3 Marathon Training Wrong https://youtu.be/jNrXRE3upF0 
• The 4-Month Transformation: 3:35 to 2:53 Marathon 
https://youtu.be/ym-flI6uqxE
• How I Went from a 25 Minute 5K to 16:40 (And How You Can Too) https://youtu.be/Bl79Y37ua5Y

#berlinmarathon #marathon #running #runtraining #sub3 #sub330 #sub4 #runningtips #hydration #heat #pacing 

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