5 Training Changes Yowana Made to Run a 2:30 Marathon PR
Below we are breaking down 5 changes Supwell founder and CEO, Yowana, made to run a 2:30 marathon PR. If you are looking to PR in your next marathon or take a different training approach, check out these tips below.
Dropping mileage slightly, prioritizing hill sprints, running shorter but faster double days, keeping long runs steady, and embracing some serious Zone 3 maxxing were the biggest shifts that helped unlock the 2:30 breakthrough. Instead of piling on slow recovery miles, the focus moved toward more purposeful aerobic work and consistent quality throughout the week. Small structural tweaks added up to a big performance jump.
1. De-emphasized Traditional Recovery Runs
By dropping from a peak of 130-140 miles per week down to around 100, I was able to hit my daily runs at a faster pace. Instead of slow recovery days, the focus shifted to slightly quicker aerobic mileage. A shoe that was great for these faster, daily runs was the Dynafish Xiaonian.
Dynafish Xiaonian
2. Prioritized Hill Sprints
Hill sprints became central to my training this block. I added weekly hill sprints at 90-95% max power on Mondays to build strength, improve injury resistance, and optimize running economy. Hill sprints are one of the best forms of running-specific neuromuscular stimulus. The Puma Velocity Nitro 4, with its light weight and lower-to the ground feel, was perfect for these hill sprint workouts.
Puma Velocity Nitro 4
3. Shorter, Faster Doubles
I reduced my afternoon runs to just 4 miles (approximately 30 minutes) and ran them at a faster pace, making them feel like less of a slog. I found myself reaching for the Nike Vomero Plus for these afternoon runs, which offers good protection, but also some nice bounce and speed assistance. Check out our 100 mile review of the Vomero Plus to see how it held up over time.
Nike Vomero Plus
4. Steady Long Runs
In the past, many of my long runs have either been intense Jack Daniels-style workouts with lots of marathon pace, or slow, draining, grinder 20+ mile efforts. This block, I focused on more steady, smooth long run sessions around 6:30 to 7:00 min/mile pace, aiming to finish strong. A great shoe for this type of long-run is the New Balance SC Elite v5.
New Balance SC Elite v5
5. Zone 3 Maxxing
I absconded from the Church of Zone 2, frequently targeting a moderate intensity zone (around 150-160 bpm) for regular runs to build aerobic pressure and bank additional fitness. Here are 5 benefits to running Zone 3 miles during a marathon block. A great shoe for running these Zone 3 efforts is the Adidas Evo SL EXO. Also, check out our list of the 5 Best Zone 3 Champs as of March 2026.
Adidas Evo SL EXO
Watch the full video breakdown of these 5 changes from Yowana on the Supwell YouTube channel:
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