Why The Long Run 30 Rule Is The Best Way To Invest
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- Опубліковано 2 жов 2024
- #running #trackandfield #fitness
Are you wondering what is the long run 30 rule? The long run 30% rule states your long run should be no more than 30% of the distance of your weekly volume. Find out more specifics and details in this video.
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Dr. Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nathan holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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I didn't know about this rule. Im dropping down to 5k training following my 10k race and had no idea where the long run should sit. This makes it super helpful. Thanks :)
Any time. Keep up the superior work out there! 💪🙏👊
Another VERY helpful video!
Thanks for sharing!
My pleasure and thanks for your support mom 💪💪💪💪💪🙏😍
Great information coach! Very much appreciate your willingness to share your experience with us.
My pleasure! 💪✊✊👊
@@rundreamachieve by the way coach, I mentioned in another video that I was running/walking my very first 5K this past Saturday. Well I completed the course in 37m, 20 seconds. To my surprise, I placed 2nd in my age group! (66 years young) Now I am preparing for my next 5K in October. I’m pretty sure I am once again hooked on running! 😁😁😁
Congratulations on dropping that 37:20. Nice work! Good luck in your upcoming 💪races, you are only going to get faster and even more confident. Well done. 💪💪
Sir after 1month my threshold pace for 7x1k is 3:40-3:45 but today ( 21 may 2024 ) my threshold workout pace for 7x1k reps is around 3:20-3:25 and I feel this pace is very comfortable , sir it's I'm good is shape now and I'm ready to break sub 4 minute 1500m . Plz suggest your opinion for my this performance.
you are ready 💪💪💪💪
I made that hydation mistake on a 35-mile run last year. The day turned out to be much hotter than I expected and I had to get refills twice.
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Hi i have a 2 question do u think it possible for me to run a sub 40 10k i have never ran a 10k but my 5k pb is 19:58
Your 5K PB (19:58) is equivalent to a 41:25 10K so yes, I do think you have a shot of breaking sub 40 for the 10k in due time. Keep training at that sub 40 pace and working on your stamina. You are definitely well on your way to achieving this goal.
2nd question do u think i can go from a 19:58 5k to 18:30 by the time my 5k race is , i would have ran the 19:58 4 months ago
depends on when your next 5k race is. I would train for 5 to 6 months to aim for that 18:30 time. 19:58 to 18:30 is a big jump but certainly is not impossible. Wishing you continued success and VERY well done having already run 19:58 for 5k.
Thanks for the video. As a new runner I've been spending the last two months watching as much videos as I can from all sorts of YT channels and none of them have mentioned the 30% rule. That's why this channel is the best and I always make it a priority to watch it first.
Glad to help Patrick and thanks for your support 👊👊👊🙏🙏
So this rule applies to harder long runs and not long easy runs? The only reason I don't do more 30 milers is because my feet hurt nut because I get sore muscles. My 30 miles are just three X 10 miles on a steep trail so I don't have to worry about water.
Both 👊👊👊💪
Great video 👍
Thanks 👍 👊✊💪
I’m currently trying to wrap my head around this idea, as someone who has switched to the Ultra trail running. Races in the 60km and 80km and gradually to the 100km distances. With that said many training programs have a max week of 80 mile weeks and many hoodie runners like myself go to 65 miles as the highest milage week. The long run is the bread and butter, back to back Saturday and Sunday 20miler followed by 15 mile, I wonder if this beneficial or another approach can be taken? Thanks for the advice and the content you create!
Spot on gk7754! 💪👊✊💪
Sir today I do 4x1200m with proper warmup and good level of hydration, after doing 1st reps going to do 2nd reps by legs and arms feel little bit tightness is it's lactate threshold pace or not sir please reply sir . The pace of reps is around 3:55-4:00 minutes.
you were probably going slightly faster than LT pace. Nice work.
Always incredibly insightful- your videos have helped me achieve goal times for multiple half marathons & have inspired me to sign up for my first full in October. First two base build months April/May in the books w official block starting in June.
Thank you for all you do🙏
Appreciate your support Bradley, keep up the great work out there and look forward to hearing about your upcoming new PRs in the second half of 2024. 👊👊👊👊
Sir what's the range of reps for 1500m lactate threshold workout plz reply sir and mention the pace for breaking sub 4 minute barrier
repeat 800s (4-7) for an athlete aiming to break 4 minutes for 1500m should be around 2:12-2:20, threshold effort should be around 2:32-2:36, repeat 1200s (3-5) should be between 3:18-3:25..threshold effort should be around 3:50-55
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Appreciate you Lean. Sty strong going after that sub 16. You are ready to get that time man. 💪👊✊
@rundreamachieve Thanks! I won't lack for effort in trying, that's for sure 💯
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