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.

Outlines

00:00

🏃 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.

05:01

😌 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.

Keywords

💡Marathon

Marathon refers to a long-distance running race of 26.2 miles. It is mentioned several times as the video discusses training for marathons and qualifying for the Paris Olympics marathon. The training techniques covered, like progressive long runs, tempo runs, and practicing fueling, directly relate to preparing the body and mind for the marathon distance.

💡Progressive

Progressive means steadily increasing in intensity, speed, or pace over time. The video outlines a progressive long run where the pace gets faster every 2.5 miles, to simulate feeling tired in a marathon and practice overcoming mental difficulties.

💡Fueling

Fueling refers to eating and drinking while running to provide the body with energy. The video emphasizes practicing fueling during long runs to prepare the digestive system for consuming calories/fluid efficiently during the marathon.

💡Glycogen

Glycogen is the body's storage form of glucose/energy in the muscles and liver. The video explains doing a hard session can deplete glycogen stores, making a run the next day tougher, to simulate the fatigue and difficulty of a marathon.

💡Lactate

Lactate is a metabolic byproduct of intense exercise that causes muscle fatigue at high levels. The video mentions checking lactate at the end to ensure the final 5:15/mile segment did not accumulate excessive lactate.

💡Tempo

Tempo refers to a fast but controlled pace that can be sustained for long periods. The video describes doing tempo segments around lactate threshold pace, which helps adapt the body to marathon pace.

💡Mental

Mental refers to the psychology and mindset needed alongside physical training. The video emphasizes techniques for staying mentally present and overcoming anxieties that could negatively impact performance.

💡Aerobic

Aerobic means at an intensity fueled by oxygen, which enables sustained exertion without excessive fatigue. Most of the run is aerobic base training, done at 6:30-5:45 pace, to build endurance.

💡Anaerobic

Anaerobic means high intensity efforts fueled by systems besides oxygen. The final 5:15/mile segment taps more into anaerobic energy systems, but avoids going too hard.

💡Long run

Long run refers to running longer distances as part of marathon training, like the 15-20 mile runs suggested. It builds physical endurance and resilience while also preparing mentally for being on your feet for hours.

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