Start getting the MOST from your LONG runs

Summary

The 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.