The Most Effective Marathon Specific Long Runs - Chicago Marathon Build
Summary
TLDRThe 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.
Outlines
🏃♂️ Marathon Training: The Importance of Long Runs
The speaker discusses the significance of long runs in marathon training, particularly in the 6 to 8 weeks leading up to a marathon like the Chicago Marathon. They emphasize the need to move beyond just long slow easy runs and to focus on four specific types of long runs that can maximize performance. These include runs that are close to the goal marathon pace, which is psychologically and physically beneficial for preparing for race day. The speaker also shares their own experience of training and studying elite athletes to conclude these four types of long runs.
🚦 Long Tempo Runs: The First Type of Marathon-Specific Run
The first type of long run detailed is the long tempo run, which should be performed at about 90-95% of the goal marathon pace. This type of run is favored by elite athletes and helps runners get accustomed to maintaining a challenging pace for an extended period. The run's length is recommended to be between 10 miles and 16 miles for advanced runners, with a slower pace for beginners. The speaker shares a personal experience of doing a 30k run at a pace that was 95-96% of their goal marathon pace, highlighting the effectiveness of this training method.
🔁 Alternating Pace Tempo Runs: The Second Marathon-Specific Run
The second type of run is the alternating pace tempo run, which involves blocks of faster running just above the goal marathon pace, interspersed with recovery blocks at a slower pace. This method helps simulate the fluctuations in pace during a marathon and conditions the body to handle the rigors of race day. The speaker provides a personal example of doing a 4-3-2-1 mile run at a faster pace, followed by float recoveries at a slower pace, averaging out to a pace close to their goal marathon pace.
📈 Progressive Long Run: The Third Type of Marathon-Specific Run
The third type of long run is the progressive long run, where the pace increases every 5K, aiming to reach the goal marathon pace by the middle of the run. This run helps build endurance and speed, with the final sections being the most challenging. The speaker describes a recent 30K run where they progressively increased their pace, finishing with a 5K at a pace faster than their goal marathon pace, simulating the final push of a marathon.
👟 Sponsors and Gear for Marathon Training
In this paragraph, the speaker discusses the sponsors of their YouTube channel and the gear they use for marathon training. They mention Blenders for sunglasses that stay in place while running, Keto IQ for its caffeinated peach flavor drink which aids in energy and appetite suppression, Kaizen for its marathon prediction app, and S running for its high-performance apparel. The speaker appreciates the support from these sponsors and recommends their products for other runners.
🍀 Final Long Run: Marathon Goal Pace Consistency
The final type of long run the speaker plans to do is an extended period at the goal marathon pace. They suggest doing multiple 5K intervals at this pace with recovery periods, or two 10K intervals for a more challenging workout. This training helps runners practice fueling and running efficiently at their goal pace, preparing them to maintain this pace for the full marathon distance. The speaker emphasizes the importance of these long runs for maximizing marathon performance.
Mindmap
Keywords
💡Long Runs
💡Chicago Marathon
💡Elite Athletes
💡Lactate Threshold (LT1)
💡Tempo Run
💡Pace
💡Progressive Long Run
💡Fueling
💡Recovery
💡Training Block
💡Effort
Highlights
The importance of long runs for marathon training within the last 6 to 8 weeks before the race.
Four specific types of long runs that can maximize marathon performance.
The first type is a long tempo run at 90-95% of goal marathon pace.
The psychological benefit of long tempo runs, preparing runners for maintaining pace.
The second type is an alternating pace tempo run, with blocks of faster and slower paces.
The third type is a progressive long run, getting faster every 5K.
The fourth type is an extended period at goal marathon pace.
The necessity of adjusting paces based on training conditions.
The value of practicing fueling during long runs with gels and drinks.
The impact of fatigue and how it affects marathon training.
The significance of the first lactate threshold (LT1) in marathon training.
The concept of 'fle' workouts and their role in marathon preparation.
The role of recovery periods in alternating pace tempo runs.
The importance of training in conditions that mimic race day.
The strategy of adjusting goal marathon pace based on current training conditions.
The use of Kaizen app for marathon training and prediction.
The benefits of using specific fueling strategies and supplements for marathon training.
The role of apparel in marathon training and the preference for high sweat rate materials.
Transcripts
so today I want to talk about long runs
where just Less Than 3 weeks out till
the Chicago marathon many of you that
have been training hard for 8 10 12
sometimes more than 12 weeks for the
Chicago marathon would have already done
plenty of long runs at this point but I
think having spent a lot of time
studying this space obviously a lot of
time studying Elite Athletes Training
and also looking at my own training I've
concluded that there are four types of
long runs that are really specific to
the marathon that I think that if you
can hit all four of these types of long
runs in the last say 6 weeks leading
into a marathon you're going to prepare
yourself as best you possibly can
leading into the marathon that you're
preparing for now there's something to
be said for doing long runs well before
6 weeks before the marathon of course
you want to be probably ideally up to
doing 2hour runs with 10 weeks to go
until the marathon or maybe even 12
weeks to go before the marathon but when
you get closer to the marathon you want
to be really specific with your training
and these long slow easy runs way slower
than the goal Pace that you want to hit
in training are going become a little
unspecific for what you want to do
they're still going to be helpful and
there's nothing really wrong with them
but you really want to be running it
very close to your go marathon pace in
training but there's really four types
of long runs in my opinion that you can
do to really maximize your performance
come race day so these are long runs
that you want to be doing within the
last 6 to8 weeks of the marathon and
I've already done three of these types
of long runs and the final one I'll be
doing at least one of maybe even two of
undecided in these last sort of three
weeks so the first one is a long tempo
run at about 95 90 to 95% of your goal
marathon pace ronado Kenova loves these
types of long runs he prescribes it to
many of his athletes many of these
athletes have run under 205 for the
marathon or under 220 women uh in the
marathon and you want to try and
understand roughly or specifically if
you can what your goal marathon pace is
before hitting this long run then you
have to understand like all long runs or
all workouts what are the conditions
you're going to run in and are you under
any sort of U training fatigue which you
almost certainly will be at this point
in the Marathon block and then you want
to try and understand well where is 90
to 95% of this goal marathon pace and
you want to try and do a continuous run
of somewhere between I would say for
advanced Runners somewhere between 10 Mi
and up to 16 Mi or maybe even up to 18
Mi for some people at
that speed continuously and the beauty
of this is a few things one you're very
close to your LT1 lactate threshold the
first lactate threshold point which is a
very very efficient stimulus to be
running in you gain a lot of endurance
from running in this Zone someone call
it sort of Zone 3 sort of low end to
middle end of Zone 3 and it's also very
psychologically specific to the marathon
as well because you have to get used to
running one pace somewhat uncomfortably
towards the end for a very long time and
if you do properly you're going to get
to sort of 3/4 of the way through this
run and kind of feel like you want to
stop you kind of very tired very bored
you're you know sick of running one pace
for up to 90 minutes or sometimes up to
2 hours and these types of long runs are
super specific and very effective for
marathon training if you're a beginner
you going to probably doing closer to 8
to 12 miles or 12 to maybe up to 20 km
but for an advanced Runner you want to
be sort of 20 to even up to 30k and last
week unfortunately I didn't take any
video footage of this but I was out at
waterfall Glenn a place where many
people in Chicago would know where
exactly that is and how lovely that
course is little bit hilly but we did
30k at 331 per kilm which if we were on
the flat here in Chicago on the lake
front and it wasn't uh as hot as it was
that day it' probably be the same effort
as doing about 325 per km so that's
about 96 95 96% of my goal marathon pace
325 that is but we were running at
waterfall Glen warmer conditions we
adjusted adjusted it back and did about
331 per km which is about 538 539 per
mile pace and that's right in the middle
of 90 to 95% of my gold marathon pace
and so these sorts of long runs are very
effective I've said multiple times now
and I highly recommend adding these into
your Marathon plan it might be a little
bit too late at this point if you're
training for Chicago but if you are
training for New York or Valencia or
something next year I think these sorts
of long runs are very effective the
second one is a workout that I've done a
couple of times already and it's an
alternating Pace tempo run so this is
probably be a little bit shorter than
what I just said probably closer to for
advanced Runners about 20 to 23 km or
about 12 to 14 Mi um and for beginner
Runners you probably want to be doing
closer to maybe about 7 to 10 miles or
10K to 15K where you're alternating some
blocks of effort or blocks of time or
blocks of distance at just faster than
your gold marathon pace and doing
recovery blocks at just slower than your
marathon pace so for me my go marathon
pace is right around 315 to 3177 per
kilm which would land me at about a 217
to 219 marathon and I was doing a well
I've done two workouts the first one I
did probably about four or five weeks
ago now I did 4 miles 3 miles 2 mil 1
mile I actually did a video about this
where I was doing the 4321 miles at a
little bit faster than my go marathon
pace at about 213 214 marathon pace or
510 mile Pace 511 mile pace and the
float recoveries were at about 540 to
550 M pace so a little bit slower and it
to it ends up averaging pretty close to
your goal marathon pace in the full run
this is you could you know call this a
fle if you want you could call it a
alternating Pace tempo run which is what
I call it but this type of workout is
very effective for marathon training and
Marathon racing because you're pushing
your heart rate your late levels
probably a little bit above what they
should be at LT1 probably close to lt2
but then just as it gets to the point
where you're probably accumulating
lactic acid a little bit too much for
what you want to be doing you get the
recovery float recovery where it comes
back down heart rate lactates effort Etc
and you're continuously alternating
between one of the other another very
common one is 1K on 1K float 1K on 1K
float you could do up to 20K for
beginners up to probably 30k for
advanced Runners I've seen Melbourne
Track Club athletes and other athletes
in Australia and around the place do up
to 30k of this but I think 20K is plenty
and for real beginners someone doing
their first marathon or second Marathon
even 14 15K or 9 miles is more than
enough the third one is something that I
did last week and I will show you a bit
of footage from this afterwards uh I did
a progressive long run of 30 KET where
every 5K I tried to get a little bit
faster than the last 5K and I wanted to
be hitting my goal marathon pace just
about 2/3 to 3/4 of the way through the
run so I thought to myself right my gold
marathon pace is 315 to 37 per kilm I
basically want to be there in the fourth
or the fifth 5K block so I did some math
and thought okay I'll do the first 5k at
about 335 per kilm second 5K at about
330 and 325 320 315 and 310 so you want
to be trying to do the last 5K a little
bit faster than your go marathon pace if
you can but if you're feeling very
fatigued and very tired through that
sort of fourth and fifth block you have
the option always to try and maintain
your go marathon pace at the end so once
again I want to just reiterate something
that I said at the very beginning I've
sort of brushed over it quickly you want
to make sure that the conditions are
pretty good for this workout and if
they're not of course you can't make
sure of that but if they're not you have
to adjust your Paces a little bit so if
it's very warm or it's very windy or
you're feeling generally very fatigued
then adjust your go marathon pace by a
few seconds per kilometer or a few
seconds per mile to Just Adjust for the
fact that you're probably training in
conditions that are going to be a little
bit harder than race day but who knows
maybe race day will also be really warm
or you'll feel generally tied from work
or whatever it may be but do keep in
mind that you don't want to necessarily
hit exactly your goal marathon pace in
these workouts if the conditions aren't
ideal if the conditions are ideal then
you can try and shoot for that once
again assuming that you've got super
shoes on and everything else is pretty
similar to what you'll have on race day
so back to the progressive long run I
think beginners could do 15K or maybe
even 20K and advanced Runners can do all
the way up to you know 20 mi 32k I chose
30k I think this was a good distance for
me as I'm shooting for around that 216
217 218 marathon and uh this workout was
absolutely perfect for me it was um
exactly what I
wanted very
windy it'll be a side wind most of the
way quite all the way warm up
done a little bit nervous for this to be
honest nervous yeah it's going to be hot
at the
end 30 K getting faster every 5K we're
going to go 7K 7 1/2k I think that way
to the end Loop and then 22 1/2k
straight shot down south something about
doing like a point too well technically
not cuz we started at home but I do like
shooting straight down south the wind is
sort of coming sideways but it'll be
very slight Tail Going Down South for
the majority but not really cuz
basically just hitting from the side so
it shouldn't affect us that much but the
main goal of today is to really practice
everything um
well when I say everything I mostly mean
fueling so 100 G of cars an hour by the
uh Char gels and the drink mix there's
just a bit of sugar with um some
electrolyte tablet and yeah I'm wearing
the alphafly uh alphafly 3s although I'm
almost certain I'll wear the alphafly
ones on race day that's my favorite shoe
and the reason why I'm wearing these
today is because I don't want to wear
out the alphafly ones I only got one
pair and yeah hopefully this goes well
it should be pretty comfortable for the
first half 335 330
325 that's 545 I think in mile Pace um
and getting down through the middle we
should be at pretty close to 3 uh sorry
530 mile Pace or 325 that should still
be pretty comfortable it should start to
get pretty hard just after 20K when
we're down at 315s and the fifth section
of six the fifth 5K is basically my go
Marathon Bas so yeah 335 330 25 20 15 10
315 from 20 to 25 5K that's basically
gold Marathon that's like 217 216
Marathon p and the last 5K is going to
be really hard because that's basically
212 2 211 marathon pace but it's
basically my half marathon pace or
slightly slower all right I'm get
started in a minute few more
stretches all right I am going to go
with the sunnes sun will be out ready
three
so far I
good should be
like
splp
7 48
49
3:29 it's like
5:37 so
almost at uh
9k yeah warm up basically done 20K
[Music]
now never Swit sh iwit gear to
the 7
25 quicker now
[Applause]
[Applause]
781 got number
four should be 16 40
[Applause]
11 to
[Applause]
the much to the last
one 3 12 really good
philosophy
[Applause]
[Applause]
nice
[Applause]
yeah got really tough towards the
end that was exactly what I
wanted the last 5K was hard but it was
basically my half marathon
face 308 309 km which is like
550 5
504
perfect so for that 5K cool down 40
okay and then everything we possibly do
to
[Applause]
recover pretty
windy I couldn't even really tell if it
was helping me or not it sort of like
because the path's like this it helps
you in some parts and then some parts it
doesn't sorry that last 5K there was
like a point in the middle around 2 and
1/2k where we were like directly into
the for like half a km I was just
like it's horrible these are so
[Applause]
good I said after the workout that it
was pretty much exactly the paces that I
wanted to hit I was slightly under those
Paces that I said I was 334 329 324 318
3113 and then 309 per km and it was
pretty warm towards the end a little bit
warmer than I hope race day is probably
close to 17° C or 62 63° F so this sort
of long run is also very very effective
you're building up a little bit of
fatigue in your legs in that first sort
of half or 2third of the run where
you've already done about ideally 12 to
maybe even upwards of 20 km at a pretty
steady Pace not too far off your go
marathon pace and then you're really
trying to hit 10 to 15K for advanced
runners or 7 to 10K for beginner Runners
at your goal marathon pace and then
ideally even slightly faster at the end
getting down to close your half marathon
pace so for me that's exactly what I did
and the way that you can structure this
is just go what's your go marathon pace
that's where you want to be at the
fourth or the fifth somewhere around
there 5K block and then adjust backwards
from there and then try and make sure
your final one is a little bit faster
than that so you can put any Targets on
there that you like but ideally your
graph wants to look a little bit like
this the one that I've got here just
getting a little bit fast at every 5K
and finishing very strong before we
continue I just want to thank some of
the sponsors of the the YouTube channel
and my series leading into the Chicago
marathon blender sunglasses sent me a
pair of glasses to try it and they are
sponsoring this video series I've been
loving the coastal x2s I've been running
these on the lakefront and a few people
give me compliments actually people that
I know um but I really like these I
think the lenses are fantastic for
running they do not slide down your face
the glasses like many do for me often
times when I'm sweating they fly down
here but they sit very well on my face
I'm not sure what you think of the color
I quite like them I picked these ones
myself and I've been really enjoying
these they also sent me a couple of the
sort of Hardcore sports sunglasses I
haven't had the nerve to use these yet
on the leg front but I hopefully will at
some point soon but a huge thank you to
blenders for sponsoring this video
series and yeah I highly recommend you
check out blender's website yourself to
see what they have that you might enjoy
keton IQ have been sponsoring the sweat
Elite YouTube channel for some time now
and if you haven't tried the peach
flavor yet with caffeine I strongly
recommend you do because if you struggle
with the first flavor which does the job
but the flavor is definitely
questionable um I strongly recommend you
checking this out because this is a
great flavor as I said 100 migs of
caffeine which is very similar to a
regular coffee I have this every single
morning when I wake up I find it very
useful for brain energy and also just
general energy throughout the day and I
mentioned in the last video I've been
utilizing this for appetite suppression
as well when I've been trying to reduce
some calories during the day don't judge
me on that go watch the last video if
you want to learn more but this is a
fantastic replacement for for just
snacks if you want to gain a little bit
of energy without eating really anything
at all and it's only 70 calories and
yeah I'll also be taking this during the
marathon one in the first half and one
in the second half because I find it
really useful just mentally to feel like
a I'm just getting a little bit of a
brain energy boost through the marathon
and I think towards the end of the
marathon that's something that kills
most people just brain energy often
times their body feels okay but they
just generally feel really fatigued and
so obviously glucose is a uh huge help
in that situation but also ketones being
a second fuel source I definitely
recommend trying it out yourself and you
can score 30% off by heading to Ketone
docomo Elite I strongly recommend giving
it a go and seeing if it works for you
it does work for most people and it's
working for so many of the world's best
athletes including Cole Hawker coopera
Dez Lindon Sarah Hall cam worth Sam low
so many more so if the world's best
athletes are utilizing it I recommend
that you try it out yourself too Kaizen
has also been sponsoring this YouTube
series and I highly recomend it out
yourself if you're training for the
marathon it's currently predicting me to
run
21639 at the Chicago marathon which I
think if I can figure out how to get
through this race without cramping and
the conditions are very cool which is
what I'm going to really needed to be if
I want to get through the race and run
the best time I possibly can I would say
that prediction is pretty good I mean I
would probably predict more like 217 to
218 but let's see um if you haven't yet
downloaded Kaizen it's very easy to do
just download the application you
connect your stra account and one
important thing that you have to do is
go to the top right menu the little
hamburger menu and you select tailor
prediction and you load all of your
races and select your three best
marathons that you've ever done three or
four and that will make sure the
prediction is as accurate as possible so
some people don't do that and their
predictions are a little bit off but if
you do that your prediction should come
pretty accurate so I highly recommend
checking this out thank you to kaen for
sponsoring this video series and of
course finally s running my favorite
apparel brand that is I'm so lucky to
have s sponsored this video series
because I absolutely love their gear I
wear it every single day in training I'm
going to be wearing it in the race as
well it's so good for people that have a
high sweat rate because it doesn't get
heavy it somehow has the material that
doesn't really fill up and make the you
know make you feel very heavy when
you're training and the gear that they
have for Marathon racing is just so good
the amount of gel compartments they have
in their Marathon speed shorts and their
tights is unreal and I'm really looking
forward to repping the sgear on race day
at the Chicago as well and the final
long run that I'm going to do at least
once in this next sort of 2 and 1/2
weeks and maybe even twice we'll see how
things pan out and you could have
already done one of these already I
haven't yet and it's to do an extended
amount of time right at your goal
marathon pace so the two workouts that
come to mind for me that I prescribe
athletes all the time that I do myself
is 4X 5K right at your go marathon pace
once again assuming conditions are good
and super shoes are on and you feel fine
and if some of those things don't exist
and you want to scale that pace back a
little bit to adjust for the variables
but 4X 5K with 1K recovery and the 1K
recovery should ideally be sort of
steady state not too slow or I think the
best one you can possibly do that's the
most speciic to the marathon that I'm
going to aim to do somewhere between 10
and 14 days out is 2x 10K which is very
similar to 2x6 miles at right around
your go marathon pace assuming
conditions are good this workout is very
tough you're basically doing half of the
Marathon distance at your go marathon
pace in training when you're under quite
a lot of fatigue and if you can manage
to do this and still feel comfortable
then you've absolutely nailed your
training block and you've absolutely
nailed the workout you don't want this
workout to be 100% effort you want it to
be probably close to 85 to 90% effort
but you're really practicing running
right at that goal pace and you're
trying to be as efficient as possible
over the ground and making sure that
you're not right at your lt2 threshold
quite yet you're really trying to make
sure that you your think to yourself
during that run yeah if I needed to I
would be able to hold this for the full
Marathon if I really needed to because
at the end of the day that's what you've
set out to do and that's what the
training is all about it's ideal in
these runs especially the fourth one
that I just mentioned that you're
practicing the fueling as well taking in
gels and taking in drinks so if you're
fortunate enough to have someone to ride
along with you and give you gels or you
can obviously pack them in your pockets
or if you're very organized you can set
up a table and you can do some loops and
you can pick up the drink bottle and
gels from the table or just the drink
bottle and practice the fueling within
the long run these are critical workouts
in my opinion to do leading up to race
state if you want to get the absolute
most out of your Marathon I think that
if you train for a 5k or a 10K and you
do basically regular 5K 10K training and
you just do a few 20 M 32 35k easy long
runs you'll probably still run the
marathon reasonably well you probably
still run it to about 90 to 95% of your
ability but if you want to get the
absolute most out of your Marathon I
think these four types of long runs are
extremely effective and if you can add
these in ideally one of each or maybe
even two of one of them so for example
I've done two of the alternating Pace
Tempo runs and I've basically done one
of each of the other ones and I'm going
to do one of the fourth consistent
Marathon goal Pace workouts very soon um
I think that this is the way to be as
prepared as you possibly can be for
marathon race day
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