Marlies and I have decided to discontinue our collaboration with Skool. In the past few weeks, we have re-created our 9Milers Community which we would like to introduce to you today. Our community now runs on our Youtube Channel. You can access our new Youtube Channel with the new 'Community' tab here: https://www.youtube.com/the9milemarathon. On our Youtube channel, you will also find dozens of free 9Mile Marathon training videos and YouTube ‘Shorts’ with lifestyle updates from me and Baz in person. So please visit our Youtube Channel (CLICK HERE) and Subscribe. It is IMPORTANT to Subscribe - you will then get automated notifications and updates about what's going on in our 9Miler community.

Attention to all 9Milers on SKOOL. We are reaching out to inform you about some important updates regarding our services. It is crucial that you read this announcement thoroughly to ensure you are well-informed. Thank you for your attention. ===== This summer we started to use SKOOL as our 9Mile Marathon community platform. However.. We have found that the SKOOL community platform does not meet our needs effectively. The SKOOL platform has a closed structure, which limits its functionality. Additionally, the Skool platform lacks widespread recognition, and our students encounter difficulties when it comes to creating and accessing their accounts. As a result, we have decided to discontinue our collaboration with Skool. In the past few weeks, Baz and I have re-created our 9Milers Community which we would like to introduce to you today. Our community now runs on our Youtube Channel. You can access our new Youtube Channel with the new 'Community' tab here: https://www.youtube.com/the9milemarathon. On our Youtube channel, you will also find dozens of free 9Mile Marathon training videos and YouTube ‘Shorts’ with lifestyle updates from me and Baz in person. So please visit our Youtube Channel (CLICK HERE) and Subscribe. It is IMPORTANT to Subscribe - you will then get automated notifications and updates about what's going on in our 9Miler community. IMPORTANT! We will NOT publish our full training course program on the public Youtube Channel. Please send an email to 9milemarlies@the9milemarathon.com if you want to stay informed about the services regarding the full training program we are going to offer in the near future. Our 9Mile Marathon MASTERY students do not have to do anything - they have lifetime access to our complete resources platform anyway (outside SKOOL) and our personal 1:1 services are continued as ever! If you have any questions regarding the above changes, please feel free to reach out to us via the above email address!

This summer we started to use SKOOL as our 9Mile Marathon community platform. However.. We have found that the SKOOL community platform does not meet our needs effectively. The SKOOL platform has a closed structure, which limits its functionality. Additionally, the Skool platform lacks widespread recognition, and our students encounter difficulties when it comes to creating and accessing their accounts. As a result, we have decided to discontinue our collaboration with Skool. In the past few weeks, Marlies and I have re-created our 9Milers Community which we would like to introduce to you today. Our community now runs on our Youtube Channel. You can access our new Youtube Channel with the new 'Community' tab here: https://www.youtube.com/the9milemarathon. On our Youtube channel, you will also find dozens of free 9Mile Marathon training videos and YouTube ‘Shorts’ with lifestyle updates from Marlies and me in person. So please visit our Youtube Channel (CLICK HERE) and Subscribe. It is IMPORTANT to Subscribe - you will then get automated notifications and updates about what's going on in our 9Miler community. IMPORTANT! We will NOT publish our full training course program on the public Youtube Channel. Please send an email to 9milemarlies@the9milemarathon.com if you want to stay informed about the services regarding the full training program we are going to offer in the near future. Our 9Mile Marathon MASTERY students do not have to do anything - you have lifetime access to our complete resources platform anyway (outside SKOOL) and our personal 1:1 services are continued as ever! If you have any questions regarding the above changes, please feel free to reach out to us via the above email address! Marlies and Coach Baz The 9Mile Marathon

This summer we started to use SKOOL as our 9Mile Marathon community platform. However.. We have found that the SKOOL community platform does not meet our needs effectively. The SKOOL platform has a closed structure, which limits its functionality. Additionally, the Skool platform lacks widespread recognition, and our students encounter difficulties when it comes to creating and accessing their accounts. As a result, we have decided to discontinue our collaboration with Skool. In the past few weeks, Marlies and I have re-created our 9Milers Community which we would like to introduce to you today. Our community now runs on our Youtube Channel. You can access our new Youtube Channel with the new 'Community' tab here: https://www.youtube.com/the9milemarathon. On our Youtube channel, you will also find dozens of free 9Mile Marathon training videos and YouTube ‘Shorts’ with lifestyle updates from Marlies and me in person. So please visit our Youtube Channel (CLICK HERE) and Subscribe. It is IMPORTANT to Subscribe - you will then get automated notifications and updates about what's going on in our 9Miler community. IMPORTANT! We will NOT publish our full training course program on the public Youtube Channel. Please send an email to 9milemarlies@the9milemarathon.com if you want to stay informed about the services regarding the full training program we are going to offer in the near future. Our 9Mile Marathon MASTERY students do not have to do anything - you have lifetime access to our complete resources platform anyway (outside SKOOL) and our personal 1:1 services are continued as ever! If you have any questions regarding the above changes, please feel free to reach out to us via the above email address! Marlies and Coach Baz The 9Mile Marathon

I just received the email directing us to the YouTube channel and was wondering about all the free videos and information that is here. Will all the information available to us here be available on the YouTube channel? I’ve printed some things but find I still go back and refer to content here. I’m hoping to find out if I need to spend some time this weekend taking notes of what I want to still have for future reference before the 31st. I’ve found this information so helpful. I’ve grown so much more than expected this year and want to keep that momentum!!! Thank you!

Done! 4:19.51, a lot of pain, I didn't follow my MHR, but I completed my marathon and now I am taking a nap. Thanks to Marlies and Baz, and thanks to you folks for being part of our awesome team. I will just have to run other marathons to see if I can break 4:00.

This is a happy place for running. This was my morning run. I came up from the back side then along the ridge to here then down back into the valley. Light Rin and 8c. The Lake District - UK

So, I think I finally had what I call the breakthrough run. Each time I've trained the 9Miler way, I've had a run that was so much faster than the previous ones that I knew I had made a breakthrough. As all of the other times, I'll do a few more MHR runs before I'm completely sure that I'm able to run faster at MHR, but this is probably it. I'm especially encouraged by the fact that I was more tired than usual for this run because I went for what was meant to be a super easy bike ride yesterday and overdid it a bit. It was still a pretty easy ride, but it was certainly more than I intended. So, two days after my longest MHR run so far in training for Hampsterwheel and one day after an overdone 'recovery' ride, I posted a much faster run at MHR. This is a very good sign. It is just in time, too, because I only have 7 more training runs (not counting easy taper runs) before the race.

Thank you thank you thank you! Your wonderful program got me strong through the Sydney marathon on a terribly hot day. I felt wonderful until the end, not that it wasn't hard, but there was not one second that I didn't want to run. And I got a 22 minute PB too!

Hi 9 milers. Ran a 10 mile run at very short notice, The Great South Run, UK. I haven't been running much for the past year, but have kept up my strength training, and any running I do, I do the 9 miler way. I need to do my CHR and MHR again, but overall I was very pleased with my result. 1hr 44, I was expecting 2 hrs, so pretty chuffed. 😁

I was able to continue strong through the end of 2 minutes at 15kph. I tried to accelerate up to 16kph but there wasn't anything left :-) My HR hit 170, and my calculated MHR is 147. I have been training primarily at low HR for 3 years. I am looking forward the next 9 weeks, and making this transition to a new way of running. Thanks @Marlies Kort and @Baz Zwaan for accepting me into the The 9Mile Marathon 👊

Hi all, my name is David Maddison and on Sunday 15th of October at the age of 64 I ran a lifetime PR in the York marathon in the UK 🇬🇧. My time was 3:43:50 which qualifies me for the Boston marathon as a “good for age runner”. This was only possible due to following the training plan set out by Marlies and Baz. They showed me that by adding in intervals, spinning, gym session and core work together with removing the old school super long runs and replacing these with 9 mile runs that I would be fresh on race day and significantly improve my time. They also showed me how to run at MHR to get the very best efficiency during the marathon. Both Marlies and Baz are Brilliant coaches and if you follow the plan I can assure you it works. Boston here I come 🎉🎈🎊👍😂

Two years of training with Marlies and Baz, one year of triathlon training and I just completed my first full distance Ironman in epic Barcelona! Was a once in a life time experience and maybe the best day of my life. These two are fantastic trainers and I went into this feeling prepared and ready for whatever the day would bring. It’s amazing feeling knowing what the body can accomplish but I’m not finished yet. There are so many more bright opportunities on the horizon…. Let’s go!

We all know that the 9MM works for training for a marathon. But I have a new discovery which I would like to share....but you may know it already!! I had three friends who did a marathon the same day as me and they trained the traditional way....running slowly for hours at a time! My discovery is that my recovery is SIGNIFICANTLY faster than theirs (as was my time and I'm 25 years older than them 😉) We all ran on the Sunday (I got my fastest time for a difficult course in hot conditions using MHR) but on Tuesday I did a recovery run through the woods and on the Saturday did a gentle 5k. There was a little soreness in my quads but I felt fine. My friends said they could not run at all! Why do I think this is? Many reasons but three stand out: 1. Less developed overall strength in the whole body 2. Despite a 3 week 'taper' accumulated fatigue 3. A lack of stretching after all running activities. There is no doubt that the 9MM training makes us really strong. Not only for the A race but for other things as well. They now want to know 'how I did it'. Shall I share our secret? Have a wonderful day.

I completed my first 70.3 Ironman race in Michigan last weekend. It was incredible. The swim was super cold (60 degrees F). My feet were completely numb but I knew I needed to keep swimming and get out of the water so I kept going. I realized later in the day I had chaffing on my neck from the wetsuit, don't make the same mistake I did. Speaking of mistakes, when I got to my bike I realized my bike gloves were inside out from my last ride. Oops! I had a great ride once I got going. I took my time figuring out my pace and HR. There were a few big hills and the biggest one was at mile 54 so I knew I needed some energy for that. I was so glad to be done with the bike. I took my time going through transition to get ready for the run. I started running or jogging very slow. My legs felt pretty good. My plan was to walk a minute every mile and walk 30 seconds every half mile. It worked perfectly! I felt good through the whole run. My goal for this race was to enjoy the experience and have a good time. That is exactly what I did!

Hi 9 Milers, greetings from Australia. Completed my 3rd Marathon yesterday and 3rd time lucky. Finally broke my 4 hour goal. All my traditional runner friends thought I had no way near enough miles in the legs and thought I was crazy rocking up to the start line completely fasted. But the recipe worked again and I finished strong. Well the last 8km was very hard work to be honest but ran through to the finish and kept below my MHR the entire Run.

Well, here I am, training for my first 'ultra'. I'm really just training to finish a marathon (my second) and a nice, mellow pace with the intent to add on some distance after with a little run/walk/run. My first marathon, I fell apart a bit because my training was thrown off by a variety of issues, including my HR being thrown off by beta blockers, which I thankfully don't have to take any more. I did experience an injury about 6 weeks ago and tweaked it again last weekend, so I'm easing into it and fully intend to change gears if I'm not getting in enough training without re-injuring myself. Staying healthy is a bigger goal right now than doing the ultra. Anyway, I went for a 15 minute dribble at lunch time to check my healing progress, and my left hamstring, the guilty party, felt great. I did feel a tiny bit of tightness under my left SI joint (a known and ongoing issue that should be fine if I stick to my yoga) but the hamstring itself was pain-free. I'm going to scale up slowly, but I'm off to a promising start.

Unboxing ‘Parallettes’ for structural strength training 💪 . https://youtube.com/shorts/10Y0gmhXKwQ?si=Qwx145v8XYEeYtkU

The results of last weekend’s Natureman Triathlon in France. https://youtube.com/shorts/PIozUQjond0?si=VFqCRWQrtY1D_XYn

Running my ’secret’ fun course, which is very close to my home. What’s yours? https://youtube.com/shorts/sbjCt2ufUMk?si=1glC351qO-6xCa1t

Strength training is an essential component of my weekly workout routine, which I engage in at various locations such as the gym, CrossFit box, and even at home. I dedicate three sessions per week to focus on building my strength for the upcoming triathlon. https://youtube.com/shorts/AgO3BvR5mhU?si=83dFMKY2Ld9sTRT7

Recovery Run after the Natureman triathlon in France. https://youtube.com/shorts/s3VH6XIjbDA?si=vybKlFmfqLuT-tWf

My initial workouts have been more about working around my recent hamstring issue than doing my MHR and speed work. This has been the smart thing to do, because I really don't want to make this a prolonged injury like I did when I was having SI joint issues and didn't take it seriously enough. However, on Thursday I finally had a workout where I did a pretty good job of keeping close to MHR and stopped because I had done enough for someone 7 weeks out from his event rather than because I was worried about my hamstring. Below is my HR chart. It wasn't as tight a range as I expect late in training, but given where I am in the process, I'm pretty happy with it.

1. Take it easy and engage in leisurely activities like sightseeing to relax. 2. Retrieve my bib number, and soak in the vibrant atmosphere at the triathlon venue. 3. Prioritize proper nutrition and hydration throughout the day. 4. Ensure that all my race gear is prepared and organized before getting a good night's sleep. https://youtube.com/shorts/zcV3DJ68fL0?si=vD0rFm7v-olBLIhX

Join me on this journey to explore a small part of the 92k bike course of the Natureman Triathlon. There are some serious uphill battles on this course with gradients peaking at 16%. However, the reward is the magnificent views throughout the course 🤩! https://youtube.com/shorts/HEkbWj3BRPI?si=sCvL3wEAeR06UaPe

The first stage of our trip to get to the Natureman triathlon location , was by fast train to Marseille. The second stage is a day trip by bike from Marseille to the (stunning :-) Gorge du Verdon. Saturday is raceday! https://youtube.com/shorts/NBUnnvanBp8?si=ft2tGslGiYZwFX3U

Check out my video exploring the correlation between your running pace and your marathon finish times. https://youtube.com/shorts/ShGfUTr2wX4?si=vtbOBUrES-qZhiFl

I was somewhat hampered by my recovering left hip/hamstring, so I wasn't quite able to go all out, but my CHR test resulted in a CHR of 171 which translated to an MHR of 150. I was expecting it to be about 150 or 155 based on past tests and how my HR has been lately running at what I would consider marathon speeds. So, given that I would have gotten a slightly higher result if I were completely healthy and rested, I feel comfortable with the idea of using 150 to 155 as my target range (as if my MHR were 152.5) during my training. I've got 7 weeks to work with, which is why I tested today rather than resting a bit more before getting started. I don't want to waste any time since race day is so close.

Today, we cycled across Belgium, traversing the entire length from its northern point to the southern. Our cycling expedition covered a distance of 127 kilometers, accompanied by and nearly 1,000 meters in elevation. Unfortunately we had to contend with a considerable amount of rain. However, as a positive sentiment, sunshine always follows the rain. https://youtube.com/shorts/z0AatJhxhBo?feature=share

The upcoming Half Triathlon in France, is just a little over two weeks away. The third leg of the triathlon is a challenging Half Marathon Trail Run. Today's training program focuses on the MHR trail run. It includes various elements such as stairs, dunes, and hills, designed to enhance my endurance and strength for the upcoming race. https://youtube.com/shorts/FgB0wXhkmGM?si=FxgnsGqLXD24mtir