Why 20 Mile Long Runs Matter for Marathon Success
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- Опубліковано 2 жов 2024
- #running #marathon #marathontraining
In this video I cover 20 mile long run marathon training tactics that will help you hold pace longer. I hope that these running tips will assist you in setting your next PR in your upcoming marathon event.
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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.
Nate 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.
DISCLAIMER: The information contained on this UA-cam Channel and the resources available for download/viewing through this UA-cam Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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Love this guys videos. Talks sense without the fluff around the sides. Seems down-to-earth too.
Thanks for your support Luke and wishing you continued success in your training and racing 💪💪💪💪
Great Video once again!!!
Question here: I'm Male 24. I'm aiming for sub-3H this november (my current PR is 3.09 6 months ago).
For my marathon prep i usually only do 10-12-week prep (40m/week and peaking up to 55m/week). My milage isnt IDEAL for building perfect base, but i have better speed than endurance (my 5k is 17.38). In my peak weeks, should i focus more on 80/20 (80% being mostly zone 2 and low zone 3) OR maybe should i make it like 65/35 -70/30? (kenyans usualy do 85/15 due to fact that they run A LOT OF MILAGE weekly so their 20% of hard milage is still lot of distance). my 20% would only be 10 miles hard weekly. YES for my next marathon i'll probably do higher milage and 16-week buildup but should i focus on classic 80/20 or try 70/30 and even 65/35 on peak weeks.
My purpose of this comment is to learn be EFFICIENT with my milage. i dont wanna be running 100m/week(injury risk) while i could have almost same results with 70m/week for example. Thanks for always replying! You are one of the best running channels compared to other running "infuencers"
Awesome job dropping that 3:09 marathon already and you are definitely going to get that sub 3 for sure. 65/35 or 70/30 is a better move than 80/20 as you are a more advanced runner that can probably hander a higher % of your volume at faster paces...just make sure to pay attention to JOG on those recovery days as you will be running more mileage at higher intensities like the Kenyans. Thanks for your support, appreciate it. 💪💪💪💪
10 day taper worked out so well for me during my last marathon and PR. I felt great on race day and didn't feel anxious or like I was losing fitness during the taper. I'm looking to do around 40 miles/week for the next few months before starting another build for CIM in December. During these few months in between the last race and the next 16 week build, would you still recommend doing those long 20 mile runs? Or should I back off a bit and let my body recovery before the next build?
I'd back off a bit first to allow your recovery to take place and start focusing on faster efforts later in the build up. Glad to hear the 10-day taper went great for you and know you'll have a superior performance at CIM, that race is always held at the perfect time of the year. Keep up the superior work SCR. 💪💪💪💪
For those easy recovery runs, is it possible to go TOO slow, to the point it's not benefiting me in any way?
Thanks for these videos I've learned so much from you!
Yes, sometimes you can go too slow but you still get fat burning benefits from doing so. If you want to race fast you do have to run "some" of those long runs at faster paces for sure though.
Gold. I’m about 6 weeks out from Grandmas. My long run this weekend is about 13.1 miles in Zone 2 and then the final 10K at goal Marathon pace before finishing last 15-20 cool down. Interesting to see how it goes in this structure.
Letttttts goooooo Marcus! You are ready brother. Keep up the superior training and me posted on your progress. You are going to have a great race, Grandmas is a GREAT course and race to go for a fast time on.
@@rundreamachieve thanks man! Your videos are so fantastic and love your insight and approach. Appreciate you putting it all out there.
🙏🙏🙏🙏💪💪
Good tips Nathan 😊. I think a harder longrun every 3rd wkend cant go wrong as the physiology points to 3 to 4wks to adapt to the stresses we place on our bodies. Many unhealthy new runners probably also need to really focus on 6-12wks of Base Training 1st to support increased Mitochondria/ Aerobic enzymes 🎉. Cheers
Spot on advice right there Zac...yeah, these runners should NEVER start doing these faster long runs without at least 6-12 weeks of base training as you mentioned. Thanks for sharing brother. 💪💪💪💪
what is your reaction to the hanson method that only goes up to 16 mi for the long run?
I think they are two of the best coaches in the united States of America and that 16 mile long run is catered to most athletes, Brian Sell (2:10 marathoner), Luke Humphrey, Mike Morgan and others at the higher echelons of the Hansons Distance Project, who were all trained by them, did routinely go over 16 miles in training. Runners can certainly still get legitimate results by going 16 miles though. Japanese runner Yuki Kawauchi says he goes as far as 50km once per month "to make the marathon distance feel easier". Every runner is different though. 💪✊💪✊💪
Can't wait to build up to 20 mile long runs. Right now I'm only at 12 k/ 8.6 miles. 🫡
You'll be there in no time Patrick. Keep up the outstanding training and racing brother. 💪💪💪
You are right. You have to push yourself!
💪👊💪👊
♡ your channel with all the great , quality tips & advice 👌
I appreciate that! 💪💪💪😍😍😍🙏🙏
Nate, thanks so much for all your advice. It undoubtedly played a big factor in helping me go from running 1:34.34 for the Half in December, to running my debut marathon over the weekend in Long Island, where I ran 2:56.49. I’m so thrilled with this and your videos have helped me do just that! Loving what you’re doing for the sport. 😃
Keep up the superior work Ollie. You are doing awesome and VERY well done dropping that 2.56.49 marathon, an elite time in my opinion. 💪💪💪💪
Congrats on sub-3!
These long runs are tough, awesome teachings , much needed, thanks Coach Nate🙏🙏
Thanks for your support nd keep up the great work out there 💪💪💪💪
Thanks alot coach ! Am in my final training month in readiness for the Marathon in June, i have trained pretty hard and no doubt improvements are evident, last Sunday i did a 21K in 1:15, those easy long days are a true gem! I have been doing everything as you have been saying since Jan and no doubt i feel great! But it has not been easy. Results will come your way soon Coach, thanks!
Wishing you great success in your marathon in June. Congrats on dropping that half in 1:15. You are definitely in superior shape right now. Keep up the outstanding work!
As my block progresses my long runs get faster and faster....with my final long run being run at very close to marathon pace. Builds huge confidence for me and really allows you to see your fitness building week on week
Spot on DD! 💪💪💪💪💪
Like the idea of a really long run every 3rd week. Easier to deal with psychologically.
Totally agree! 💪💪💪💪🙏
When you were in your training block for your 2:19 marathon how many 20 + mile long runs did you do?
5 to 7 of them with longest at 25, longest long run I ever did was a 30-miler over hills at 6:05 mile pace 5 weeks out from the 2011 Monumental Indianapolis Marathon...20-24 miles is sufficient, more isn't always better
Great insight coach! The long run really is the backbone of a marathon training plan. I was wondering how much marathon pace miles would it be advisable to do at the peak of training during a dress rehearsal long run? The argument of diminshing returns when doing too much of it does make sense but personally, with 6 marathons training blocks under my belt, what works for me is to build up to a 23 miles long run with 15 miles of marathon pace throughout. I cannot think of another session that conditions the body better to endure the late stage fatigue of marathon effort and also test the fitness. Is it crazy :) ?
I would do a portion of my last hard long run about 3 weeks out at goal MP for sure but not going outrageous on effort and distance though..you want to go in feeling fresh, not with fatigued legs. I like your 23 mile (15 mile@goal MP effort) workout, THAT is definitely the style of long runs I do and have done, not crazy at all.
Very grateful for the response 🙏
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