Funny, I did 3x5km at marathon power the other day for 30k total work and at the end, in the cool down I started cramping. However, I managed to keep the power the same in all 5Ks. Of course, I'm a hobby jogger so my paces are very slow (4'35/km) but I'm also almost 50 years old. My brain still thinks I'm 30...
Hi Stephen, I can run at my marathon pace for about 1 and half hours, which is 4:20 min/km, but after 30-40 minutes I reach my zone 5 on my garmin watch. My zone 5 start at 168bpm and higher. I can maintain my marathon pace for another hour afterwards but once I cross the 1h 30, I start feeling that lactate slowing me down and bite hard at me. How can I run with the same pace but delay my zone 5? Thanks a lot for your help and videos.
By the sounds of it you’re a faster runner than me, so forgive me if this is stuff you know already, but I’d say the solution is more threshold work and doing pace-change runs. When I trained for my first half I did a workout from the Running Channel that alternates HM pace with 5k-10k pace every 400m while running continuously for 8km. The idea, I think, is to build up lactate with some slightly faster work and then get your body to try to clear some of it while at HM race pace. So maybe do a workout where, rather than being focused on accumulating as much mileage or time as possible at pace, you alternate your goal marathon pace with short stretches at a slightly faster pace (like a previous HM pace), and stop before you get dragged up into zone 5. Your body is obviously good at lactate shuttling to be able to hold that pace for as long as you already can, but it needs to be able to sustain that lactate shuttling for longer. So train that “threshold” system
@@mattheweley Friend, I am not hitting threshold after 90 minutes, but zone 5, which is in my case 168bpm or more. I am in threshold already after 20 minutes of running with my marathon pace. Hope this is clearer now 🤙🏼
@@Dvybz my point is that what you’re calling your marathon pace is simply too fast. The entire first 18-20 miles of the marathon should be sub lt2. Once you encounter your second threshold, you’re on borrowed time. The amount of time you can spend above that level of effort is probably less than an hour.
@mattheweley yeah, you are totally right with pretty much all the things you are saying, but there is one aspect that I want to mention and that is my marathon pace. In order for me to run a sub 3 hours marathon I need to run 4:16/km. Isn't this my marathon pace if I want to break the 3 hours barrier?
Over the winter if I'm planning on doing VO2 Max Hill repeats with jog down recovery that are about 30-45 seconds up the hill about once every three weeks, how many reps should I do in a single session and how should I progress this throughout the winter if I'm planning on doing the same workout every three weeks?
2nd Mara under my belt at Yorkshire Marathon last month. First was last year, no coaching just taken bits and bobs from everywhere - aimed to finish just finish and go sub 4 but felt good for 22-23 miles and managed 3:33:04. This year trained for 3:10-3:15 and managed a 3:15:39 in storm Ashley! I was on for 3:08 until I wasn’t last 4 miles.😅 What should be my next target? @stephenscullion. Appreciate it you’re a legend and an inspiration 🫡
@@556WalkemdownTorrentsthat’s like absolutely not true and you would be surprised how rare this is. Speaking of athletes and competitive times when it comes to running as a sport? Yes, then most people are going to run 16 minute 5K in order to have any chance at being somewhat competitive at any distance. But the vast majority of runners are hobby enthusiasts who can be happy to break 20 minute 5K even with dedicated training for years and years. Some people are just not athletically gifted but love jogging for mental health and fitness.
Hey scully, not sure if anyones asked, but have you ever tried any of the ‘top’ supershoes or atleast your thoughts on it (i know you were sponsored but theres ways around it i guess?)
It's outrageous how easy he makes 3:10 k's look
Piece of piss for the champ 🦁
x2, I'm a decent intermediate level runner, barely sub 20min 5k...and 3:10 is about my pace for 200m intervals lol
Feel the rhythm! Feel the rhyme! Get on up, its bobsled time!
One of my favorites!!
"Just another Sunday" helped me push hard through the last few kms of a HM this morning!
So much good advice in these videos, thanks Stephen
I just bought the merch and am really happy with it I highly recommend it
thanks for great teachings. First half marathin in 2 weeks, and first marathon coming up in January
managed to knock 30 mins off of my marathon time. now im motivated to run a 4 hr marathon. all i want. nothing more. nothing less.
"Feel the rhythm! Feel the rhyme! Get on up, its (SCULLY!) time! Coooool Runnings!"
Haha almost
Video packed full of incredible advice as always
Good to see you in a positive place. 🎉🎉❤❤
Funny, I did 3x5km at marathon power the other day for 30k total work and at the end, in the cool down I started cramping. However, I managed to keep the power the same in all 5Ks. Of course, I'm a hobby jogger so my paces are very slow (4'35/km) but I'm also almost 50 years old. My brain still thinks I'm 30...
Any joy with sodium prior? Or 2 electrolyte sachets about 30 mins before
@@stephenscullion262Took gels that have sodium but will try sodium capsules, thanks man!
4:35 and pushing 50 is no joke, fair play mate
Hi Stephen, I can run at my marathon pace for about 1 and half hours, which is 4:20 min/km, but after 30-40 minutes I reach my zone 5 on my garmin watch. My zone 5 start at 168bpm and higher. I can maintain my marathon pace for another hour afterwards but once I cross the 1h 30, I start feeling that lactate slowing me down and bite hard at me. How can I run with the same pace but delay my zone 5? Thanks a lot for your help and videos.
By the sounds of it you’re a faster runner than me, so forgive me if this is stuff you know already, but I’d say the solution is more threshold work and doing pace-change runs. When I trained for my first half I did a workout from the Running Channel that alternates HM pace with 5k-10k pace every 400m while running continuously for 8km. The idea, I think, is to build up lactate with some slightly faster work and then get your body to try to clear some of it while at HM race pace. So maybe do a workout where, rather than being focused on accumulating as much mileage or time as possible at pace, you alternate your goal marathon pace with short stretches at a slightly faster pace (like a previous HM pace), and stop before you get dragged up into zone 5. Your body is obviously good at lactate shuttling to be able to hold that pace for as long as you already can, but it needs to be able to sustain that lactate shuttling for longer. So train that “threshold” system
Friend, if you’re hitting threshold at 90 minutes, then you’re not running marathon pace
@@mattheweley Friend, I am not hitting threshold after 90 minutes, but zone 5, which is in my case 168bpm or more. I am in threshold already after 20 minutes of running with my marathon pace. Hope this is clearer now 🤙🏼
@@Dvybz my point is that what you’re calling your marathon pace is simply too fast. The entire first 18-20 miles of the marathon should be sub lt2. Once you encounter your second threshold, you’re on borrowed time. The amount of time you can spend above that level of effort is probably less than an hour.
@mattheweley yeah, you are totally right with pretty much all the things you are saying, but there is one aspect that I want to mention and that is my marathon pace. In order for me to run a sub 3 hours marathon I need to run 4:16/km. Isn't this my marathon pace if I want to break the 3 hours barrier?
Another great video =D Cool Runnings!
Scuullllyyyyy, lad 🦁
Where do you get your test strips for the Lactate Pro 2? Prices vary drastically all over the web and all the websites look pretty shaky.
What are the brand/model of shoes you wore for the session - I don't recognise them.
Hi , I’ve been running for a couple of months and started getting pain in the ball of my foot any ideas what it is or how to fix it please 🙏🏼 👍🏼
How long is your recovery between these? Thank you!!
2 mins
Can you help me with a lactic meter recommendation?😊
You are the best!
Over the winter if I'm planning on doing VO2 Max Hill repeats with jog down recovery that are about 30-45 seconds up the hill about once every three weeks, how many reps should I do in a single session and how should I progress this throughout the winter if I'm planning on doing the same workout every three weeks?
Hello Coach! Just a question for Week 11 ( marathon training ) what race distance should I run , week 4 you recommend in your training 10k.
10k would be helpful, or a solid 10 miles at projected race pace for marathon.
Thank you!!!
Thankyou !!
Great video ❤
Just wanted to know what kind of shoes those are you're wearing?
2nd Mara under my belt at Yorkshire Marathon last month. First was last year, no coaching just taken bits and bobs from everywhere - aimed to finish just finish and go sub 4 but felt good for 22-23 miles and managed 3:33:04. This year trained for 3:10-3:15 and managed a 3:15:39 in storm Ashley! I was on for 3:08 until I wasn’t last 4 miles.😅 What should be my next target? @stephenscullion. Appreciate it you’re a legend and an inspiration 🫡
This man has an awesome set of abs!
Casually dropping 3 5ks like 5 mins faster than I’ll ever run 1 5k lol
Almost anyone on earth with 2 good legs can run a 16min 5k. Just no one want to grind. Or they are satisfied with less. Which is also ok
@@556WalkemdownTorrentsthat’s like absolutely not true and you would be surprised how rare this is. Speaking of athletes and competitive times when it comes to running as a sport? Yes, then most people are going to run 16 minute 5K in order to have any chance at being somewhat competitive at any distance. But the vast majority of runners are hobby enthusiasts who can be happy to break 20 minute 5K even with dedicated training for years and years. Some people are just not athletically gifted but love jogging for mental health and fitness.
@@Morfeusm ye. You agree with me. No one wants to grind. Like I said. Anyone can. Not everyone wants too.
Did you outrun that fire-engine in the end?!
I thought we were going into Cool Runnings 😂😂😂😂😂😂
Hey scully, not sure if anyones asked, but have you ever tried any of the ‘top’ supershoes or atleast your thoughts on it (i know you were sponsored but theres ways around it i guess?)
Sponsorship I believe is up for renewal this year
❤