In late 2025, at the Van Phuc urban area in TP HCM, Tai Lap completed a 12 km tempo run at a 4:17 pace. Two days later, he ran an easy 12 km at a 4:30 pace with a heart rate of just 144 bpm. These metrics indicate his potential to achieve a sub-3-hour full marathon, a goal he hopes to reach in less than two years of running.

Born in 1993, Tai Lap has been an emcee for over 10 years. Almost two years ago, he began receiving invitations to host sports events, including running races. Inspired by the running community, he started lacing up his shoes. Lap believes that to excel as an emcee at running events, he needs a deeper understanding of the sport. This conviction is a primary motivation for his dedication to running.

Ly Tai Lap wearing a Van Phuc Runners jersey at a race in 2025. Photo: NVCC

An emcee for a running race needs more than just stage presence or the ability to energize the crowd before the start. At professional races, the person holding the microphone must possess specialized knowledge, understand the language of runners, and have practical experience to connect with athletes on a psychological level. After seven months of training, Tai Lap registered for his first full marathon in 12/2024, finishing in 3 hours 57 minutes 37 seconds, which qualified him for All-Star status.

However, the emcee knew he could perform better. Since then, Tai Lap has focused on learning and disciplined training. He has not registered for another full marathon until purchasing a bib for this distance at the VnExpress Marathon All-Star on 8/2.

"The race offers optimal conditions for me to discover my limits. Beyond the weather and course, the qualifying entry standard means I will be running alongside elite runners. I hope this will push me to achieve my performance goal, similar to running with Dan Quyet and Nguyen Van Chung at the Van Phuc Runners club", Lap explained.

To prepare for his sub-3-hour goal, Tai Lap consulted training plans from more experienced runners and adjusted them to suit his own needs. He maintains three to four running sessions each week according to his plan, alternating with gym workouts and supplementary exercises, while increasing his total weekly mileage from 40-50 km to 60-70 km.

After many times struggling due to insufficient nutrition and accumulated mileage, Lap prioritizes long runs ranging from 28 to 32 km, sometimes extending to 37 km. A highlight of his training is tempo runs, a type of workout he considers "the most challenging but most effective" for improving speed. Lap has combined tempo runs with negative splits and long runs for maximum effectiveness. He is so fond of tempo runs that he nicknamed himself "Lap tempo", and many fellow runners now call him by this name.

Tai Lap as an emcee at a running event. Photo: NVCC

Regarding his chances of achieving a sub-3-hour finish at All-Star, Tai Lap stated he will finalize his target after his last training sessions. Additionally, sleep quality, humidity, and temperature on race day will also be influencing factors.

"If everything aligns well, I hope to run under three hours. If not, a 3 hours 15 minutes finish would still be acceptable", Lap said.

A sub-3-hour marathon is a benchmark that many serious marathoners aspire to, requiring a high level of physical fitness, endurance, and pace control. Only about 2% of runners worldwide achieve this feat. In Vietnam, winter races in the northern region are considered ideal for runners aiming for a sub-3-hour finish. The VnExpress Marathon Hai Phong on 21/12 set a record for the most sub-3-hour finishers at a race, with 134 people.

Beyond training, Tai Lap also documents his running journey as an open diary on his personal page. From his initial runs, milestones of 5 km and 21 km, to his preparation for a full marathon, he shares his physical sensations after each workout, common mistakes made by amateur runners, and nutrition tips for long runs.

For Tai Lap, sharing is not about showcasing achievements, but about fostering connection within the community. "I want everything I say on stage or social media to stem from genuine experience. When you have been tired, failed a workout, or felt anxious before race day, you understand what runners need to hear", he said.

The emcee wants to spread the spirit of running not only through his voice but also through his feet on the race course. "I want to become an emcee with strong achievements in the sport I pursue, so that everything I share comes from real-world experience", he said.

Hai Long