Start getting the MOST from your LONG runs
Summary
TLDRThe video discusses marathon training and using long runs with surges to prepare for races. It shares how going into a long run slightly fatigued tests your physical and mental endurance like in a marathon. The long run plan involves progressing the pace down every 2.5 miles, starting around 6:30 per mile and finishing at 5:15 per mile. Tips are provided like fueling properly, staying mentally present without worrying about the future miles, and progressing distance/pace over time. The goal is gaining resilience through challenges so when difficulties hit in the marathon, you have practiced overcoming them.
Takeaways
- 😀 Using an aggressive long run with pace progressions can benefit runners training for various races, not just the marathon
- 🏃♂️ Coming into a long run slightly fatigued tests your physical and mental endurance for race day
- 🚴♂️ Having a cycling partner provides company, filming help, and opportunities to practice fueling
- ⏱ Progressing the pace downward every 2.5 miles helps simulate the fatigue and difficulties of the later race stages
- 🧘♂️ Bringing yourself back to the present moment when anxiety creeps in helps you get through tough sections
- 🥇 Repeatedly practicing challenging paces in training helps you become more comfortable with them
- 🔋 Monitoring lactate levels during tough long runs checks your energy systems are coping okay
- 🚀 You can progress the run duration, start pace, and end pace over time as fitness builds
- 📈 Aiming to relax and hold form becomes more important as fatigue sets in on these long progresses
- 💪 Getting to 90k subscribers shows the value runners find in this training advice
Q & A
What is the main goal that Kevin is training for?
-Kevin is training to qualify for the Paris Olympics marathon.
What was the marathon that helped Kevin get a lot of qualifying points already?
-The Dublin Marathon is the one where Kevin already earned a lot of qualifying points.
What does Kevin say is important in marathon training beyond just running when tired?
-Kevin says a big part of marathon training is managing energy reserves and nutrition intake.
What does the progressively faster long run help simulate?
-It helps simulate what it may feel like getting increasingly tired in the later stages of the marathon race.
What was the tough session Kevin did the day before this long run?
-He did 2 x 3 mile at LT1 pace and then a 4 mile hard effort the day prior.
Why does Kevin push himself to do 4 mile hard efforts even if he finds it difficult?
-Because he knows it is the type of training that will help him specifically improve in areas he is weaker at.
How does the pace of the long run progress and over what distance?
-The pace progresses down every 2.5 miles, from 6:30 per mile down to about 5:15 per mile.
What was Kevin's lactate level at the end of the 12.5 mile long run?
-His lactate was 1.2 at the end, which he says is really good.
How can this type of long run be progressed in future training?
-The distance can be increased and the starting pace can be made faster over time as fitness improves.
What does Kevin recommend checking out for more running and training tips?
-He recommends checking out TheRunningSchool.com for more tips on nutrition, recovery, strength training and training plans.
Outlines
🏃 Starting the Long Training Run
The first paragraph describes beginning a long training run to prepare for an upcoming marathon. The goal is to qualify for the Paris Olympics. The run will start slightly tired from a tough session the previous day to simulate race conditions. The pace will progress down every 2.5 miles, starting around 6:30/mile and going down to 5:15/mile while practicing fueling.
😌 Reflecting on Managing Anxiety Mid-Run
The second paragraph reflects on managing anxiety and negative thoughts during difficult parts of a run. It emphasizes bringing focus back to the current moment, relaxing, and getting into a rhythm. It then discusses the progression of the long run that day, including the final faster segment at around 5:10-5:15 pace with lactate at 1.2. It explains potential ways to progress the training by extending distance or increasing the pace of sections.
Mindmap
Keywords
💡Marathon
💡Progressive
💡Fueling
💡Glycogen
💡Lactate
💡Tempo
💡Mental
💡Aerobic
💡Anaerobic
💡Long run
Highlights
Using an aggressive long run to practice fueling, mental toughness, and pacing like a marathon race
Coming into the run slightly depleted from yesterday's hard session makes it similar to how you may feel late in a marathon
Pace progresses down every 2.5 miles, from 6:30 per mile down to about 5:15 per mile
Visualize marathon race day - be present, relax shoulders, get through difficulties
Did a tough track session yesterday - 2x3 miles at Marathon LT1 pace and a hard 4 mile tempo effort
Getting over anxiety about what might happen by bringing yourself back to the present moment
Lactate was only 1.2 after the long run, indicating it was a productive session
Can progress the distance up over successive weeks as marathon buildup continues
Start pace can also be made faster over weeks while keeping back half marathon effort
Tailor start/end paces to your goal marathon pace ability
Practice fueling during these long runs to simulate marathon nutrition
Use long runs to develop mental toughness for the marathon
Follow along with marathon training plans and advice at jingroom.com
Appreciates all the YouTube subscribers helping build the channel
Goal to qualify for 2024 Paris Olympics after strong debut at 2023 Dublin Marathon
Transcripts
all right guys so today's video absolute
Banger it's all about that long
Progressive run I'm currently in a
buildup for another Marathon to try
qualify for the Paris Olympics I've
already done half the job you could say
at Dublin Marathon that got me a lot of
really good points but now we're back
into the thick of training to try to get
that next race result to go a little bit
better a little bit faster and get my
bum on a plane to Paris for that Bloody
Olympics that's going to be amazing
today we're going to talk about how you
can use that agressive long run how you
can structure it how you might progress
it you don't need to be training for
Marathon for this to work I was doing
this in 20120 with mofar Basher Abdi
Olympic medalist World medalist they
were training for track races 10K maybe
half marathon Race a great North run but
this long run still played a huge role
in the training so let's roll the
[Music]
intro
[Music]
[Music]
[Music]
all right guys so welcome to today's
episode this is a long run but with two
things going on I did a bit of a session
yesterday so you go into today's long
run it's not just tired so your legs are
going to be tired sure but part of the
big thing with marathon is that it's all
about energy reserves so that means like
food glycogen what you're eating so what
happens is if you've done something
pretty hard yesterday you've kind of
emptied the glycogen reserves a little
bit and then it's very difficult to
replace all that energy before you go
out the next day and train so you're
coming into today's long run slightly
depleted from the energy reserves and
also a little bit tired psychologically
a little bit tired physically so it's a
really good day to practice how it might
feel in the race when you start to get a
little bit tired and so the pieces kind
of progress down every 2 and a half
miles the piece will get a little bit
faster I'll be fueling during this to
practice the fueling but even though at
the beginning you're not quite at say
Marathon piece or Marathon effort it's
it's a good idea to just pretend you
kind of are and practice not like the
Rhythm that you're going to be running
like R day but certainly visualizing
perhaps this is how race day would be am
I relaxing my shoulders am I being
present in the moment and you're just
trying to get through little
difficulties that pop up along the way
so yesterday's session was tough it was
2 * 3 Mile kind of around like what
would be LT1 that first threshold then
what I did was a Four Mile hard effort
that Four Mile hard effort is me
training specifically to doing things
that I know really helps me I really
benefit from that stuff I find it quite
tough cuz I've already done the two * 3
Mile but I also just sometimes find that
effort around 450 to 455 per mile it
doesn't come easy to me at first but
then when I start repeating it every
week and that was week two it gets to a
much much much better place and so you
think about these things you know
something's going to help so you add it
in and you start practicing it you start
doing it so coming out today we're
looking at it's probably going to be 145
miles starting to get into the marathon
sort of prep and the piece will progress
down every 2 and a half miles it'll
probably progress from 6:30 per mile all
the way down to about 5:15 and we'll do
a bit of a loop around Belfast it'll
include some of the really nice parks
and because I've got company on the bike
that means I can practice the drinks get
some filming for you guys and get on
with today's episode so I'm going to
jump into this run I've probably already
been showing you lots of it prepping the
drink getting going and then at the end
I'll talk you through how it
went all right so look that's a wrap and
bloody good it it it's like I was just
saying there to Chris who was biking
with me it's sometimes you're getting a
wee bit over your own head sometimes
with anxiety sometimes with what if this
happens what if that happens and I was
doing that session yesterday I'm pushing
in that Final Four Mile and it's just a
case of bringing yourself back to the
absolute current moment that you're in
right now Center yourself breathe don't
worry about what might happen a mile
from now don't worry about what might
happen towards the end of the run the
end of the rep I was doing that harder
Four Mile sort of tempo away effort
yesterday and I'm already at mile one I
wanted to make it 2 Mile and then I'm
thinking like what's going on what are
you worried about and you're worried
that something's going to drastically
change something's going to happen it's
going to get harder you're going to slow
down take that deep breath compose
yourself drop the arms you know relax
everything and then just get into a nice
Rhythm my fourth mile of that Four Mile
rep ended up being the quickest so you
know what's going on it's all up here so
today was really good that was a nice
progress of every 2 and a half mile I
had an absolute nightmare my cororo
battery died and then I had to grab the
iPhone and kind of use that for stra and
heart rate but I'm good with p and I
knew that every 2 and a half mile I was
picking up the pce and then what it did
was it came back and a check Mya hit
probably around mile 12 1 half which was
the final quicker section so that was
around sort of 510 515 per mile lactate
was only 1.2 which is really really good
I'm happy with that it's a good run
where things go from here is you can
progress the distance so you can go to
you know 17 and 1 12 mile 20 mile and
then you can ALS also progress perhaps
the speed of the initial sort of start
of the run so you're looking at 6:15 6
minutes 5:45 530 515 per mile then back
to like 545 sort of thing for the last 2
and 1 half mile but what you can do is
go quicker at maybe the start so instead
of 6:15 you could start at 6 minutes
5:45 this is all relevant to what your
Marathon piece is so that final section
for me at 5:15 I know it's not my
Marathon piece but might be Marathon
effort on a day like today where you've
done that harder stuff yesterday so look
at progressing down if your Marathon
piece is 6 minutes per mile maybe you'll
progress down from 7:30 down to like
7:15 you maybe don't need to go to 7
minutes and you'll have a really good
day so you can progress p and you can
Pro progress the distance remember to
fuel remember to practice that be
present be here now if you want more
tips like this check out the running
School plenty nutrition stuff recovery
stuff strength conditioning how to train
training plans check out Jing room.com
and thanks so much for watching I really
apprec or appreciate everybody do me a
favor like subscribe do all those lovely
things we're almost at 90k which is
ridiculous but thank you so much
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