The Most Effective Marathon Specific Long Runs - Chicago Marathon Build

Summary

The video script focuses on optimizing marathon training in the final 6-8 weeks before the race. It outlines four specific types of long runs: long tempo runs at 90-95% of goal pace, alternating pace tempo runs, progressive long runs getting faster every 5K, and extended time at goal marathon pace. These targeted runs, combined with proper fueling and pacing strategies, are emphasized as crucial for maximizing marathon performance.

Takeaways

• 🏃‍♂️ The script focuses on preparing for the Chicago Marathon with specific long run training techniques.
• 🔍 It identifies four types of long runs crucial for marathon preparation within the last 6 to 8 weeks before the race.
• 🚦 The first type is a long tempo run at 90-95% of goal marathon pace, which enhances endurance and psychological readiness.
• 🔁 The second type is an alternating pace tempo run, which helps in managing heart rate and lactate levels, simulating race conditions.
• 📈 The third type is a progressive long run where pace increases every 5K, building fatigue and then speed to mimic race pace acceleration.
• 🎯 The fourth type is an extended run at goal marathon pace to practice endurance and fueling strategies.
• 👟 It emphasizes the importance of adjusting paces based on training conditions such as weather and personal fatigue.
• 🍇 The script also discusses the role of fueling during long runs with gels and drinks, crucial for energy management.
• 🌡️ The speaker shares personal experiences, including a 30K run at a specific pace, illustrating the application of these training techniques.
• 🏆 Sponsors like Blenders, Keto IQ, Kaizen, and S running are acknowledged for their support in the training series.
• 📱 The use of the Kaizen app for marathon prediction and tailoring training is mentioned, highlighting the role of technology in athletic preparation.

Q & A

How many weeks before the Chicago marathon should a runner ideally start to focus on marathon-specific long runs?

A runner should ideally start to focus on marathon-specific long runs within the last 6 to 8 weeks leading into a marathon.

What is the recommended pace for a long tempo run according to the script?

The recommended pace for a long tempo run is 90% to 95% of your goal marathon pace.

What is the purpose of running at a pace slower than the goal marathon pace in long slow easy runs?

Running at a pace slower than the goal marathon pace in long slow easy runs helps to build endurance and is still beneficial, but as the marathon approaches, it becomes less specific to the goal of running at marathon pace.

What are the four types of long runs suggested for marathon training?

The four types of long runs suggested are: 1) Long tempo run, 2) Alternating pace tempo run, 3) Progressive long run, and 4) Extended time at goal marathon pace.

How long should an advanced runner aim for in a long tempo run?

An advanced runner should aim for a long tempo run of somewhere between 10 miles and up to 16 miles or even up to 18 miles for some people.

What is the significance of running in the lactate threshold zone during a long tempo run?

Running in the lactate threshold zone, or Zone 3, is significant as it is a very efficient stimulus for endurance training and helps runners get used to maintaining a pace that is somewhat uncomfortable for an extended period.

What is the structure of an alternating pace tempo run and what is its purpose?

An alternating pace tempo run involves blocks of faster running at just faster than goal marathon pace, interspersed with recovery blocks at just slower than marathon pace. Its purpose is to simulate the fluctuating pace of a marathon and to manage fatigue.

What is the aim of a progressive long run and how is it structured?

The aim of a progressive long run is to gradually increase the pace every 5K, with the goal of hitting marathon pace around 2/3 to 3/4 of the way through the run. It is structured to start slower and get faster with each 5K segment.

What is the final type of long run suggested for marathon training and what is its purpose?

The final type of long run suggested is an extended amount of time running at goal marathon pace. Its purpose is to practice running at the goal pace for an extended period, simulating the latter stages of a marathon.

Why is it important to adjust the pace during long runs based on conditions?

It is important to adjust the pace during long runs based on conditions such as weather and fatigue because these factors can affect performance and the ability to maintain goal marathon pace. Adjusting the pace helps to simulate race day conditions more accurately.

What role do sponsors like Blenders, Keto IQ, Kaizen, and S! play in the training series?

Sponsors like Blenders, Keto IQ, Kaizen, and S! support the training series by providing products and services that aid in the runner's preparation for the marathon, such as sunglasses, nutritional supplements, training apps, and athletic apparel.