Finally completed my 1st marathon at the prime age of 43 on 30th Nov. It was a brutal 5:30 hrs but the sense of achievement is huge. Next target is to complete it in < 5 hrs 😊
Wow, that is some achievement. I have been willing to do the same and I am 26 at the moment however, with time, the outer part just under the left knee has started paining post a running session. I have achieved a target of 6kms as of yet but nowadays, post 3-4 kms run, the pain reappears. Can you help me understand what exactly is happening here?
I’ve thought about doing this. I’ve been marathon training for 5 weeks now and I’m up to comfortably running 10 miles at an easy pace. Maybe I’ll run a mile/walk a mile for 26.2
The pain, the PAIN! I'm almost ready to run the marathon. I did 29km yesterday and there are bits of me that hurt I never knew I had. Well worth it though 😋
Remember the pains the first time you pushed from 5k to 1h running. They are the same, the body adapts to incredible lengths. First time ultramarathoners walk as funny the day after as first time half marathoners.
This is all good advice. The key is the more miles you run the better you will do. 40 a week is minimum, at 60 you are well off. Getting nutrition right is key to avoiding the bonk. Along with not starting too hard, sooooo important. Using your long run to get your body to burn fat for fuel is important. You can start them faster, but more importantly do them slow! Low aerobic heart rate slow. I like to do the last 4 miles at race pace of a 16 mi or longer long run. If you can’t hold the pace then it is too fast for your goal. I could go on and on with tips. However I’ll just end with suggesting 3 mile loops for runs over 12 miles, you can refuel at home every lap.
I've got the feeling that 5-6 runs a week for 4 months is a bit too much for the average amateur, if not for the body, definitely for the mind. I completed my first full Marathon (3:27) with 1 month doing 3runs&3road bike rides, 1 month 3 runs&1 ride and 1 month with just 3 runs and 1 ride every other week. As I was increasing the long run I was reducing the bike rides. It worked pretty well, and I got the feeling this helps avoiding boredom while reducing a lot the chances of injury.
Yes, I’ve never heard anyone else mention 6 runs a week. Can’t speak for everyone else but no way I could achieve this when I work 40 hours a week and have two young children. Also have to factor in any injuries and sickness which will occur.
I’m training for my first marathon in Nov 2020 and won’t run more often than every other day. So, that’s work out to four days one week, and three the other, basically. I think. Doesn’t matter; every other day let’s me recover, stretch and adapt as I’ve had to give up cushiony shoes (they screw my form and I find myself hurting in... well, not a good way) for minimalistic/barefoot shoes.
Running a few times is great and can definitely work for beginners, but for those looking to take it up to the next level and maybe quality for specific races, you need to be running at least 5 days a week. Join a run club, they make a huge difference!
as a coach I see too many runners/triathletes training too hard without getting proper recovery and/or incorrect tapering - almost at the edge of overtraining, and not running to their full potential. Nothing wrong with big miles as long as you do your intensity training and focus on recovery as well
Excellent overview of the marathon training process. Two additional things that have worked for me: 1) train with a group if you can. I have to say I don't think I could manage this on my own- if you can train with a group it really helps with motivation. I actually look forward to the Saturday group run which explores different areas of the city and environs. 2) throw in a few formal race events. Adding a few races in the training plan, especially a half marathon, gets you more comfortable with dealing with the logistics of racing which should help reduce jitters for the main event.
I'm not a novice runner at all, nor am I a gifted runner, but I've been starting to understand the idea of avoiding zone 3 plateau and doing more easy runs. Problem is, for my heart rate to stay in the easy zone 2, I have to run so slow that it's hard to stay in "good running form". At that pace it makes no sense to lift your knees or your feet swing, and maintaining a high cadence seems very unnatural and tiring even.
I ran the Columbus OH marathon at age 46 in 2:57 and have completed 12 marathons. I have a couple of insights for what it's worth. I ran a lot of my runs at a slower pace simply because I was too tired from the high weekly mileage. My training was not structured but I ended up doing many of the correct things anyway; so, get a structured plan or coach. I think you need a lot of "junk' miles ( aerobic), at least 900 as a base, and about 8 to 10 long ones ( I did 9) 2 or 3 weeks apart prior to the race. I have seen many articles that recommend 20 milers, personally I think that when you do that, you are training your body to stop at 20 miles. I ran 23 to 26 miles for my long ones. Also , track workouts; repeats anywhere from 200 meters to miles , hard . There is one interesting facet about the long run that I have never seen expressed but that I experienced all the time: that is that after you get in great shape and are into about mile 8 or 10 of the long run, you feel terrific. I think this is the endorphins and oxygen high and you are are all loosened up. The compulsion is to "hammer it". Don't! The feeling doesn't last and if you do go crazy, you will pay for it after mile 20. Best to run a steady pace or better still, have a seconder to run maybe the first half with you so that you can control your run. The marathon is in large part about being disciplined and running smart. It is in 2 parts: the first 20 and the last 6. Best of luck and stay healthy.
For marathon you need some running stamina aka some volume combined with a intensity depending on your targets.- volume should be increased carefully and mostly done at slower speed (easy or recovery speed) => this also will improve the capillarization of your blood supply to your muscle cells- for volume, more but not too long sessions are less stressful than few longer, more stressful sessions (but still allow for one long run session)- speed work will increase muscle cell coordination (e.g. hill reps or sprints) and VO2max (intervals). They are usually be embedded in easy running (warm-up, between the fast runs, cool-down)- avoid the middle speed and training zones in the first half of the training for a MT- include race pace training in the 2nd half of training to optimize running technique and nutrition intake as described in the video, either in longer race pace intervals or race pace steady runs.- take part in 1 or 2 test competitions on 10k or HMT to calculate your target race pace- do a proper tapering (reduce volume but keep intensity)- no experiments on gear and nutrition on race day!- at the marathon, start way slower than your target race pace.
Love the comments about running the 5 times a week and "got" the marathon done in 3:27 or whatever. I'm with those saying work and family life dictate your time. I "ran" my first Marathon in a whopping 6:50 minutes. I'll run my 18 to 20 hours a week and hope to break 6:30 in 2022. Let's get the point of view from the Slow Joe. Remember, my runs take twice as much time as you speedsters, so I have time for half as many miles.
This is so motivating to hear. I’m really small and will never finish a marathon in a time comparable to other people even if I trained really hard. That makes me scared to even start…
@@chiarab6880 being small is also a benefit since you're carrying less weight. Either way it's not about setting a world record, it's about setting a you record
I am training for my first marathon that is ten months out. I am very nervous but have been watching your videos and taking down notes. I’d love to say I have a set time in mind but I just want to finish and say I finished my first marathon!
I’ve run 3 marathons. 2013 2014 2016. Had to drop out before the start one in 2017 with a cracked rib that derailed running for 8 weeks right before I’m signed up for another marathon this fall, and going to do a beginner 16 week marathon plan then a targeted one for 16 weeks for a 4-4h30min plan. Hope all goes well. Race signed up for is in October in Toronto. My perspective is I never know how’s its going to go. Even passing the half not sure if I’m going to finish it. Injury the big if. By about 32 km if I’m uninjured I have a pretty good feeling that even the last 10 k I would crawl on hands and knees to finish it if something happens. That’s my happy place in the run. The place where succeeding is insight Good luck to all. Until it becomes common place for you a marathon is quite an awesome joyous accomplishment. I’m turning 50 this June
Did the London marathon in 2018 at my heaviest weight nearly 18 stone at 24c hottest on record and I cannot believe I made it to the end but the feeling is epic and now I can barely run 5k 2 years later I have that bug again to just get back up to my full fitness again, great video guys 👍
I ran the Chicago marathon in 03 at the age of 33, 3:57, but injured my IT band. Have run multiple other distances since, including 15 races in 2015, but this year I am signed up for the Indianapolis Monumental marathon, at 50! Wish me luck! Thx for the advice, especially adding 1 mile a week.
@10:27 don’t wear your current running shoes when lifting or putting weight through the shoes in the gym. This will diminish the cushioning on the shoes. Either use a pair of old (ran down) trainers or use gym specific shoes. (Shoes for lifting weights have no cushioning, as it is easier to lift a weight on a stable platform).
I just completed a 3 marathons in three weeks challenge, I had never run a marathon before this, I learned more about my body and my gait(underpronation) and now I know what shoes to wear and how to avoid hitting the wall
You can run a quality marathon on 45 miles/wk, with hopefully a peak of 55-60 3 wks out. I think the long run and speed work are the two most critical runs. I like to get 4-6 20 mile runs in with one 22 miler at 3 wks out, just before the taper. If you can, run some of those on tired legs (like the day after a moderate 10+ mile run), or run some of them taking only water (this teaches your muscles how to more efficiently utilize fat as an energy source). Long runs should be 1-1:30 slower per mile than goal pace. I like the KISS method (keep it simple stupid) so for speed work I do Yasso 800s, building up over the weeks to 10 x 800m with 400m recovery between. The conventional teaching is that you run these at the same pace and whatever your time is convert the minutes to hours and seconds to minutes and that's what your marathon time should be. For me, at 54 yo, if I average 3 min 6 sec per 800m then my marathon time should be 3 hrs 6 min. I find this to be a very reliable predictor. A good taper is 75% of max wk miles 3 wks out, 50% 2 wks out, 25% wk leading up to marathon weekend. Race day comes down to only two things; execution and nutrition. Don't go out too fast, or try to "bank time"; you will regret that badly. Individual nutritional needs can vary, but I find that 3 gels suffice, one at mile 7-8, another at 13-15, and the last at 21-22.
Have done two marathons, 3.24 and a 3.15. Aiming for sub 3 doing maybe around 6.40 min/miles, and aim for 2.50hr finish- allowing me some wiggle room if the world collapses and hit the wall! Enjoying the GTN videos, and looking to bring more speed work into my training thanks.
Training for the Marathon at age 16 at September 13th. Been doing a lot of running 10k's a day just building up my stamina and mileage. It's tough at first but I get that feeling of runner's high during the middle of my workouts. It's been great running. I've already raced 10k's and the Half Marathon ( I've been humbled by the Half Marathon Distance) . I do most of my runs now on Park the fresh air really helps. Pollution outside our home is not so viable for running.
Doing Brighton 2020. Done a few 50 mile ultras already so distance isnt too bad, just working on pace and trying to improve on my first marathon 5 years ago, still my official PB. Just getting to the point of recovering in 2 days from easy runs. Gym work is essential, didnt appreciate calf raises benefits until this year, now i am doing them every gym visit on the seated leg press obsessively to make them bullet proof. So far so good. Massage gun is also a really good purchase, loosen up the muscles yourself saves time and injuries. Been regularly using it since i got mine.
First and only marathon 3 years ago. No where near enough training. GI problems half way. Then a few K's later I rolled my foot and literally broke a small bone in my foot (found out later). So I had to walk the last 14 KM...Yeah, that took a while on a wrecked foot! Started training again 1 week ago for a Marathon in May 2020. (Starting much earlier this time!)
Speaking of nutrition, while training try to figure out a good meal for the night before the race. Something that doesn't upset your stomach and doesn't cause gastrointestinal issues the next day and provides a good amount of energy. Once you find something, have it the night before every long run! Think of it as training for your gut; it can help avoid problems on race day. Also, keep hydrated!
I've just started again after a year what a miracle muscle memory was my first run I ran 7 miles and then 3 days ago I ran 8 miles almost 9 on the tracker. I ran near coyotes and black bears a lot of cattle and elk.
It's now the month of may and im taking a lot of inspiration from this video to train during the summer not for a marathon, but for when i start second year of college because i really want to be able to study hard the next year and succeed in my education.
Did my first marathon last year Sep (Cape Town Marathon) but ended up with some calf strain. Couldn't agree more that strength training is really important! Entered my next marathon which will be the end of June, a beautiful forest marathon in Knysna. Luckily the local runners are training for the Comrades Ultra around the same time so will be able to join and enjoy company on the long runs they have planned :)
Hannah I ran the Knysna half a few years ago, a beautiful area. Good luck for the marathon. I'm also training for Comrades so I'll be back out in SA this year!
I have done 2. Both cross country marathons on unmarked routes. They were great people stuck together it was very social with food stops every 5 miles.
I just completed my second marathon at 16 with a time of 3h40min. Was much tougher than my first but I recommend sticking to a "happy" pace. Really enjoy the first half and then just make it through the second. Last 10km will be the toughest.
Doing the Edinburgh marathon in 2 weeks. I've managed a 20 mile on minimal training (I cycle every day 20 miles a day with running in-between on days where I have time. Last 20 miler this weekend then slowing it down for 2 weeks.
I'm training for Manchester and have just done 3 days a week running: 1 day speedwork, 1 day tempo (5-8 miles) and 1 day long easy pace (10-20 miles). I have one day rest a week and Zwift or ride outside on the other training days. Realistically, I should come in a 3:30 so not blisteringly fast but I will be happy with that. The most important thing for me is taking part and staying injury free. Honestly, I take my hat off to the runners who manage six days a week. I can't stand to run with fatigued legs, it just instinctively feels wrong to me and I'm certain I would pick up an injury really quickly.
Recovery run. When they said you can fit them between hard session and quality run. What’s a hard session and what’s a quality run? Any of them tempo, sleep, long runs?
They are talking about Heart rate zones. Which are based off of your max heart rate. 50-60%= zone 1 60-70%= zone 2 and so on up to max heart rate. Your max heart rate is based on your age.
Just completed my first half marathon this weekend! But I'm having trouble with some ankle pain that's keeping me from training. My first marathon is not till September so should have enough time to bounce back.
I'm getting ready for London Marathon. It will be my one and only marathon I think. I'm not a huge fan of running but I want to see if I can do it. Thanks for the tips. I will use these in the next few weeks.
Thanks Pete. Ran a PB first half but hit the wall at 15miles. Then pulled a groin muscle at 18miles. So I basic needed to cross the line. 6:27:07 which I will take as a win. It was a bucket list thing for me and so glad I've done it. It was a great experience.
No. I'm done with that distance. I think. I'm still going to run but 10 or half marathon distance. It was an awesome day and I would recommend everyone to do it. But for me it was too far.
I just ran a 42 km the other day Nov. 24, 2020 and its so hard...the good thing is my knee still.good after the run no injury and pain to my body. Im.43 yrs old this year and planning to compete a full local marathon event here in my country after the pandemic or if my country will allow running event next year. My strava time is 4:59mins and 47secs moving time all ìn all i finished the whole.thing in 6hrs ....🏃♂️
I ran/walked the Rotorua Marathon (In New Zealand) at 116kgs with 3 weeks training after having covid twice, bad tooth infection and food poisoning all around the same time. I can say with certainty it was not enough training even though completing the marathon but I knew this and got the time of 5.57 for my first. Now training for next year dropping weight and building up my endurance to do the Tarawera Ultra Marathon also in Rotorua, New Zealand (50km, 100km, 100Miles) Likely to be doing 50km but we'll see where my training leads me by February 2023. :)
Is there anyway you could do one of these based on an Amateur or someone who doesn't have time to train 6-7 times a week. Maybe find a random fan to cover it in a vlog?
I haven’t been doing any strength training. I have really really bad runners knee at week 5 of my training and I’m being told that strength training helps reduce/eliminate the pain.
Splendid video! Really Interesting hearing about different methods. Has anyone here tried out the 80/20 approach to plans, if so - thoughts on it's effectiveness?
Fuel fuel fuel!! As mentioned, practice fueling during long runs. Beginners never do this and yet it is vital for a good race. Nothing new on race day, so practice this throughout your training block.
Yet another great content! Keep it up guys. You've really helped me develop my running skills - end to end. Thanks to you I'm a much more efficient runner now.
Started running three months ago, after 13 years of mostly sitting... Last week I ran my first 10k up and down a hill. Yesterday I finished "Can't Hurt Me" book by David Goggins. In two months I am gonna run a marathon. Somebody has to carry the boats... Right David?
Very good video, thank you!👍🏻 I’m a 37, father of 2. Pretty busy life. Just started prep for my first marathon, which is in Brighton on 16th of April 2021 (hopefully not going to be cancelled as many others during corona). I have 26 weeks from now to prepare, so plenty of time. I’m in a good shape in general, have been training for years but never did more than 7k run. Gonna do a vlog here on youtube and will be sharing my experience throughout the whole prep and hope I’ll be able to help someone who’s looking to do their first marathon. First video is almost ready and will upload it soon, so you’re welcome to check it out.
I’m more of a sprinter than a long distance runner and after half a mile, I get really tired and need to walk to rest. Now I’m going to try and get better at long distance aswell
I just completed my first marathon, and here's a few things I would change: Next time, wear compression socks, knee braces......pace myself better, and don't eat right before the run.
I did some homework, and I need some clarification. The following statements reflect my understanding. Are these conclusions correct? 1. A long run is nothing but a zone 2 run for an extended period. 2. A recovery run is nothing but a zone 2 run.
Great video guys thanks! I am a keen cyclist and runner and am doing my first marathon in the Autumn. I want to keep up my cycling. what would you suggest is best when it comes to cross training? is it okay to just change one of the interval, tempo and steady runs each week with a cycle (50 or 60 Miles) or should it be more structured than that? Cheers!
Sixteen weeks is to short for marathon preparation, unless you have experience and, let's say, can esry run 10k without entiteling youself for bragging rights. Nine months with 3 sessions per week will be enough for most to come to the start with no injuries and complete the distance under 4 hrs.
LisaPet I don’t think the audience is couch to marathon. You can go from general fitness to a marathon in 10 weeks. Or maybe less, it depends on your current fitness.
@@jonathanzappala I know fit people who where able to get to a marathon quickly. Only one of those still running, not more than 3 km at once with a hope to come back to normal. Inflammation is a bitch. Besides, shin splint and compression fractures are mental disorders, not physical.
Just completed my first half marathon on minimum training,in a little over 2 hours and my 2022 goal is to run a marathon.My goal is the LA marathon in March,so my deadline is 5 months🙏🏽
Hi I am training for Marathon in July on Gold Coast Australia. Training going well. Up to 3rd week training. Doing relax run speed work long run. Thinking of doing 1 more run. Been having lot of rest between runs.
What’s more challenging - a marathon or an Olympic triathlon? I know the pain of a marathon but am doing my first triathlon in August, and would like to know what to expect.
I completed my first marathon his year. The cardio was easy but the damage and pain to my feet was where I had problems. Could barely feel my feet for a day. I was training 5-7 days a week.
I would pass on the advice every beginner marathon runner gives themselves after their first marathon “I wish I had done more training”. 26 miles is a really long way and preparing for it takes a long time.
Mara is a different beast. Those last 6 miles feel like 60, it's as much a mental battle as a physical. I've run a few ultras and found them easier than Maras.
As a preparation for my 1st marathon, I just read and also followed this marathon training “Zοrοtοn Axy” (Google it). My target was a sub-4 hour marathon and I got it. Followed this training program to the last detail and had the confidence I needed on race morning to get thru 26.2 miles. It is a good feeling as a way to achieve that. Dedicated runners need to try it as well. .
So how would one train for the marathon while still training swimming and Cycling as well? 6 runs a week doesn't leave much time to spend on the other 2 disciplines (or strength and yoga)
I did my marathon 4 months after my Ironman. I was running 4 days a week, and it was very hard. If I was to do it again, I would have supplemented my tempo days for harder bike rides. I have run a bunch of half marathons this way, and I've been able to preserve my run legs, but have been able to push my aerobic fitness with the bike. I bested my 1/2 time by almost 2 minutes, 6 years apart.
I am also considering the shoes. Is that the On Running Cloudsurfer? I want that too but some said its heavy. But maybe the overall use of the shoes beats the being heavy?
I'm running my first marathon in April next year. I've done 2 half marathons before but I'm not particularly worried about the time i achieve, in that case should i consider my 'marathon pace' just to be my comfortable long run pace?
There was a time from late 2017 to around august last year when i was running 1 to 3 marathon distance runs each week. This was due to not having enough money at the time to both commute to work and eat. An accident with driver ramming in to the back of my bike the year before (on his phone) caused me to have no bike for 2 years. anyway, i learned the following things from experience 1. unless you are in an actual race, you dont need to run at race pace 2. pay attention to your feet. not just how they are landing on the floor with each step, but after your run. look after them. short toenails, make sure shoes arent too tight and get rid of any rough skin 3. get in to the habit of drinking little and often 4. consider a hydration pack. you will be able to carry enough of your preferred fluid for the entire race, the weight is evenly distributed so you tend not to notice it after a few mins. They can store an emergency rain jacket and most importantly, when running with a bottle you put extra stress on one side of your body which will lead to injury fueling-wise i will now only run with tailwind. not digestion problems or emergency toilet stops as with gels this year i have been quite lazy with my running, but have been going to the gym most evenings instead. I ran a half last week and another today, but my first marathon race is in a few weeks - manchester. i had actually forgotten that i had signed up for this until i received an email from the organisers a few days ago. oops
@@MusicStuffSome you would think so, but I ran the Wigan ½ yesterday and until the last 2km, it destroyed me. I usually need a good 5km or so easy jog warmup before a proper run, but didn't get the chance and just out at race pace from the start. When I checked my stats, over 21% was in zone 6 anaerobic and just under 75% was in zone 5. I am comfortable running long distances at a comfortable steady pace above 25km, but anything shorter and my legs can match the speed with the effort I am trying to put in. I just enjoy running. Never used to, but it became a necessity in 2017 due to injury and now it is like an addiction.
@@bikeanddogtripsvirtualcycling Ah yeah I hear you, I think its good to get a good warm up and stretch and jump around before these sort of things not necessarily cause your going to run it hard off the gun but because its just good to be limber and not stiff when your running
If i want to incorporate regular strength training, how often and on which days is it recommended to add these? Should I add strength once a week on my recovery run days?
I'm doing the road to the isles marathon on the 11th of May. My training is basically really simple run as much as I can and ask as many people round here if they fancy a run? If there a beginner and they want to do like 4 miles or something at a chilled out pace that's still good to have 4 miles in the legs, like wise if there an absolute animal and you have to cling on for grim death, its good just to get lots and lots of practice in I think, on all terrains just to keep it enjoyable , motivating, and catch up with everyone's chat! I run to the shops with a back pack for food at chilled pace which is about a 5 mile round trip and I think is like resistance training if you go and buy lots of heavy vegetables or something ! People that are into mountain biking round this way I put on my hill running shoes and go out with them. Because of wheels this means you pretty much have to keep up a strong pace on the flats but a fairly chilled climbing pace on climbs then get to absolutely send it down some of the downhill trails which is kinda weird like 3-5 minute downhill training. It's super fun it makes you think about foot placement line choice all that jazz and again its just getting some miles in the legs although in a strange stop starty fashion. I was initially just doing this because I broke my mountain bike and could afford to get it fixed but its really good fun actually. The only thing in my plan that is set in stone is one day a week I've got a few people that are the same level as me and we go out for a longer run which usually means its like 17-22 miles and then have a bit of a battle royal for the last 5kish to try and simulate the feeling of being in a race(it happens every week with out fail pretty much !). My initial aim with the last 8 months training I'd been building up was to try and go under 3:30 for the marathon. I've never managed before but I'm getting loads fitter and I'm pretty excited to settle into a pace on race day and just see what happens. Its pretty exposed on the coastal roads round that way I'm really hoping there's someone tall I can sit underneath for a good portion of the race and take some shelter from the wind haha !
Shanini99 ah cheers good kinda a mixed bag I ran 3:01 which I’m happy with the time on and actually got me 2nd in the hilly course. However from 16 miles onwards I got some horrific cramp in my right quad which I’ve never had before and it never really went away so I was limping at 8 min/mile pace by the end... but yeah really good event I really enjoyed myself everyone was really friendly and the views and atmosphere was amazing :)
I have a Polar Vantage V and have been following the Polar Training program for a marathon in October...if it happens. I am curious about your thoughts because this program has roughly a 2 hour long run on Saturdays in HR zones 1-2 and then a 1 hour medium run on Sundays in zones 1, 2, and 3. I am 55 and have run 2 marathons already in 4:40 and 4:35 using the traditional 20 mile long run plans. But, I am I intrigued by Polar's plan...it seems different.
I've literally just started running this week been lazy for years and I've entered the Brighton marathon 2020 which I want to be able to do in 4 hours do you think that's do able I've got like 8 months. How long do I need to train and is it just a case of building endurance for now to even think about getting a 16 week training plan nearer the time.
Depends on "current fitness" and "raw talent" in your case. I would look at getting something like a higher end garmin or Stryd and follow a training plan on either of those devices and see how it goes. Regardless..going from couch to marathon in 16 weeks is a bit of an eye brow raising to me. I have seen people do it...but usually more often than not they don't "end well" but they do finish. Regadless...9 min/miles are actually pretty quick...wish you the best.
I find it is nice to go for training runs during the week casual and find races at the weekends to help motivate and see progress with pace and experience some races. 10k are good over winter and an early season half marathon or two to learn different race paces. Mostly i was doing 5k runs regularly during the week and swim after to loosen up with race weekends regularly. Did 2-3 20 milers and i was ready for marathons and 50 milers. If you are focused and avoid over training it should be enough time and enjoy it. I am just getting into my training for Brighton now too.
You can train and successfully run a marathon running twice per week... long-short alternating.... and if you’re training for an Ironman, running 6 times a week isn’t always practical
I will be running a 10k marathon race this weekend and I am unprepared af because of my studies and lack of time and training. please give me tips how to survive that sub 1:30 10k and any suggestion for nutrition
@@heatherfell_oly ahaha! I recently met Mark Bucko and Jonathan Brownlee at Thanyapura Phuket before the Superleague finals in Singapore. Hope to see you and Mark T at Thanyapura one day. Thailand weather is great all year round ;)
Finally completed my 1st marathon at the prime age of 43 on 30th Nov. It was a brutal 5:30 hrs but the sense of achievement is huge. Next target is to complete it in < 5 hrs 😊
Well done dude
Congratulations
Well done dude.
Congratulations. This is Quite encouraging.
Wow, that is some achievement. I have been willing to do the same and I am 26 at the moment however, with time, the outer part just under the left knee has started paining post a running session. I have achieved a target of 6kms as of yet but nowadays, post 3-4 kms run, the pain reappears. Can you help me understand what exactly is happening here?
today i did a walking marathon as a Training for running one. It took me 7hours 10mins xd. Still worth it
How much weight did you lose
@@shxve1629 Wow, since then i dont really remember. Probobly a few kilos. I got sick this year a lot of times and lost my whole progress
@TKD432 now it's fine. Too much meth, not enough sleep, too much work and thats ehy i was sick xd
I’ve thought about doing this. I’ve been marathon training for 5 weeks now and I’m up to comfortably running 10 miles at an easy pace. Maybe I’ll run a mile/walk a mile for 26.2
Well done!!, please let us know what you run a marathon in, thanks.
Good luck
it is literally 2am and i’ve decided, that i’m going to prepare for a marathon.
i hate running btw so it’s going to be fun :D
How is it going?
Same, it's in November... And I've decided I'm gonna run it!!
How is your training goin
@Lucas Cox I want to start my training but I haven’t run marathon before . Any tips ?
@@nuclear9977 Same
The pain, the PAIN! I'm almost ready to run the marathon. I did 29km yesterday and there are bits of me that hurt I never knew I had. Well worth it though 😋
Remember the pains the first time you pushed from 5k to 1h running. They are the same, the body adapts to incredible lengths. First time ultramarathoners walk as funny the day after as first time half marathoners.
Try to avoid going this long just before marathin, even world class marathonians usually run 5-15k, max 20 in preparation
@@patrykolaf353 He said 29km not 29 miles lol
This is all good advice. The key is the more miles you run the better you will do. 40 a week is minimum, at 60 you are well off. Getting nutrition right is key to avoiding the bonk. Along with not starting too hard, sooooo important. Using your long run to get your body to burn fat for fuel is important. You can start them faster, but more importantly do them slow! Low aerobic heart rate slow. I like to do the last 4 miles at race pace of a 16 mi or longer long run. If you can’t hold the pace then it is too fast for your goal. I could go on and on with tips. However I’ll just end with suggesting 3 mile loops for runs over 12 miles, you can refuel at home every lap.
I've got the feeling that 5-6 runs a week for 4 months is a bit too much for the average amateur, if not for the body, definitely for the mind. I completed my first full Marathon (3:27) with 1 month doing 3runs&3road bike rides, 1 month 3 runs&1 ride and 1 month with just 3 runs and 1 ride every other week. As I was increasing the long run I was reducing the bike rides. It worked pretty well, and I got the feeling this helps avoiding boredom while reducing a lot the chances of injury.
This is what I was thinking too. I enjoy running overall, but I think I would get sick of it pretty quickly if I ran 5+ times/week
Agreed!
Yes, I’ve never heard anyone else mention 6 runs a week. Can’t speak for everyone else but no way I could achieve this when I work 40 hours a week and have two young children. Also have to factor in any injuries and sickness which will occur.
I’m training for my first marathon in Nov 2020 and won’t run more often than every other day. So, that’s work out to four days one week, and three the other, basically. I think. Doesn’t matter; every other day let’s me recover, stretch and adapt as I’ve had to give up cushiony shoes (they screw my form and I find myself hurting in... well, not a good way) for minimalistic/barefoot shoes.
Running a few times is great and can definitely work for beginners, but for those looking to take it up to the next level and maybe quality for specific races, you need to be running at least 5 days a week. Join a run club, they make a huge difference!
Currently following a guy on Strava who runs a marathon every day, at the least.... Dude is a beast.
@@alexbeard7620 Mike Shattuck
His knees must be finished
@@brandonchiseko3003 he's still going strong. He's run 91 miles this week so far. Yesterday he did only run 21 miles.... Lol.
Cameron Hanes does this as well here’s out of Oregon US
David Goggins?
as a coach I see too many runners/triathletes training too hard without getting proper recovery and/or incorrect tapering - almost at the edge of overtraining, and not running to their full potential. Nothing wrong with big miles as long as you do your intensity training and focus on recovery as well
Jack De Bokx I completely agree.
Most non competitive runners i,e anything over 4 hours dont need to do any speed running at all, just endurance runs and slow miles
Almost every runner I know is over-trained. Most are running several miles at a time 100% anaerobically at way-too-high heart rates.
Excellent overview of the marathon training process. Two additional things that have worked for me: 1) train with a group if you can. I have to say I don't think I could manage this on my own- if you can train with a group it really helps with motivation. I actually look forward to the Saturday group run which explores different areas of the city and environs. 2) throw in a few formal race events. Adding a few races in the training plan, especially a half marathon, gets you more comfortable with dealing with the logistics of racing which should help reduce jitters for the main event.
Carl K yes I agree and actually do both myself.
I'm not a novice runner at all, nor am I a gifted runner, but I've been starting to understand the idea of avoiding zone 3 plateau and doing more easy runs. Problem is, for my heart rate to stay in the easy zone 2, I have to run so slow that it's hard to stay in "good running form". At that pace it makes no sense to lift your knees or your feet swing, and maintaining a high cadence seems very unnatural and tiring even.
I ran the Columbus OH marathon at age 46 in 2:57 and have completed 12 marathons. I have a couple of insights for what it's worth.
I ran a lot of my runs at a slower pace simply because I was too tired from the high weekly mileage. My training was not structured but I ended up doing many of the correct things anyway; so, get a structured plan or coach.
I think you need a lot of "junk' miles ( aerobic), at least 900 as a base, and about 8 to 10 long ones ( I did 9) 2 or 3 weeks apart prior to the race. I have seen many articles that recommend 20 milers, personally I think that when you do that, you are training your body to stop at 20 miles. I ran 23 to 26 miles for my long ones.
Also , track workouts; repeats anywhere from 200 meters to miles , hard .
There is one interesting facet about the long run that I have never seen expressed but that I experienced all the time: that is that after you get in great shape and are into about mile 8 or 10 of the long run, you feel terrific. I think this is the endorphins and oxygen high and you are are all loosened up. The compulsion is to "hammer it". Don't! The feeling doesn't last and if you do go crazy, you will pay for it after mile 20. Best to run a steady pace or better still, have a seconder to run maybe the first half with you so that you can control your run. The marathon is in large part about being disciplined and running smart.
It is in 2 parts: the first 20 and the last 6. Best of luck and stay healthy.
For marathon you need some running stamina aka some volume combined with a intensity depending on your targets.- volume should be increased carefully and mostly done at slower speed (easy or recovery speed) => this also will improve the capillarization of your blood supply to your muscle cells- for volume, more but not too long sessions are less stressful than few longer, more stressful sessions (but still allow for one long run session)- speed work will increase muscle cell coordination (e.g. hill reps or sprints) and VO2max (intervals). They are usually be embedded in easy running (warm-up, between the fast runs, cool-down)- avoid the middle speed and training zones in the first half of the training for a MT- include race pace training in the 2nd half of training to optimize running technique and nutrition intake as described in the video, either in longer race pace intervals or race pace steady runs.- take part in 1 or 2 test competitions on 10k or HMT to calculate your target race pace- do a proper tapering (reduce volume but keep intensity)- no experiments on gear and nutrition on race day!- at the marathon, start way slower than your target race pace.
My dream is to run a marathon I am only 11 but I am starting training tomorrow!!!
I am also 11 and my dream is to become a marathon runner same pitch
Good luck!!
Good luck kiddos, work hard and you'll get there faster than you could have imagined
Me too!! I've always loved running! Goodluck! Wanna be friends? (mine are hella unsupportive)
I am 1 and i will train tomorrow
Love the comments about running the 5 times a week and "got" the marathon done in 3:27 or whatever. I'm with those saying work and family life dictate your time. I "ran" my first Marathon in a whopping 6:50 minutes. I'll run my 18 to 20 hours a week and hope to break 6:30 in 2022. Let's get the point of view from the Slow Joe. Remember, my runs take twice as much time as you speedsters, so I have time for half as many miles.
This is so motivating to hear. I’m really small and will never finish a marathon in a time comparable to other people even if I trained really hard. That makes me scared to even start…
@@chiarab6880 being small is also a benefit since you're carrying less weight. Either way it's not about setting a world record, it's about setting a you record
I am training for my first marathon that is ten months out. I am very nervous but have been watching your videos and taking down notes. I’d love to say I have a set time in mind but I just want to finish and say I finished my first marathon!
I’ve been training for a month and a half, going to the track, eating healthy! Really looking forward for my first marathon and I’m excited!
How did it go?? :)
@@Lukas-dg4rr Heart attack at mile 3, he died.
@@bringbackdislikes3195 lol
I’ve run 3 marathons. 2013 2014 2016. Had to drop out before the start one in 2017 with a cracked rib that derailed running for 8 weeks right before
I’m signed up for another marathon this fall, and going to do a beginner 16 week marathon plan then a targeted one for 16 weeks for a 4-4h30min plan. Hope all goes well. Race signed up for is in October in Toronto.
My perspective is I never know how’s its going to go. Even passing the half not sure if I’m going to finish it. Injury the big if. By about 32 km if I’m uninjured I have a pretty good feeling that even the last 10 k I would crawl on hands and knees to finish it if something happens. That’s my happy place in the run. The place where succeeding is insight
Good luck to all. Until it becomes common place for you a marathon is quite an awesome joyous accomplishment.
I’m turning 50 this June
Did the London marathon in 2018 at my heaviest weight nearly 18 stone at 24c hottest on record and I cannot believe I made it to the end but the feeling is epic and now I can barely run 5k 2 years later I have that bug again to just get back up to my full fitness again, great video guys 👍
I ran the Chicago marathon in 03 at the age of 33, 3:57, but injured my IT band. Have run multiple other distances since, including 15 races in 2015, but this year I am signed up for the Indianapolis Monumental marathon, at 50! Wish me luck! Thx for the advice, especially adding 1 mile a week.
@10:27 don’t wear your current running shoes when lifting or putting weight through the shoes in the gym. This will diminish the cushioning on the shoes. Either use a pair of old (ran down) trainers or use gym specific shoes. (Shoes for lifting weights have no cushioning, as it is easier to lift a weight on a stable platform).
I just completed a 3 marathons in three weeks challenge, I had never run a marathon before this, I learned more about my body and my gait(underpronation) and now I know what shoes to wear and how to avoid hitting the wall
3 marathons in 3 weeks! That’s incredible, congrats!
You can run a quality marathon on 45 miles/wk, with hopefully a peak of 55-60 3 wks out. I think the long run and speed work are the two most critical runs. I like to get 4-6 20 mile runs in with one 22 miler at 3 wks out, just before the taper. If you can, run some of those on tired legs (like the day after a moderate 10+ mile run), or run some of them taking only water (this teaches your muscles how to more efficiently utilize fat as an energy source). Long runs should be 1-1:30 slower per mile than goal pace. I like the KISS method (keep it simple stupid) so for speed work I do Yasso 800s, building up over the weeks to 10 x 800m with 400m recovery between. The conventional teaching is that you run these at the same pace and whatever your time is convert the minutes to hours and seconds to minutes and that's what your marathon time should be. For me, at 54 yo, if I average 3 min 6 sec per 800m then my marathon time should be 3 hrs 6 min. I find this to be a very reliable predictor. A good taper is 75% of max wk miles 3 wks out, 50% 2 wks out, 25% wk leading up to marathon weekend. Race day comes down to only two things; execution and nutrition. Don't go out too fast, or try to "bank time"; you will regret that badly. Individual nutritional needs can vary, but I find that 3 gels suffice, one at mile 7-8, another at 13-15, and the last at 21-22.
Great advice, Kenneth
Have done two marathons, 3.24 and a 3.15. Aiming for sub 3 doing maybe around 6.40 min/miles, and aim for 2.50hr finish- allowing me some wiggle room if the world collapses and hit the wall! Enjoying the GTN videos, and looking to bring more speed work into my training thanks.
Training for the Marathon at age 16 at September 13th. Been doing a lot of running 10k's a day just building up my stamina and mileage. It's tough at first but I get that feeling of runner's high during the middle of my workouts. It's been great running. I've already raced 10k's and the Half Marathon ( I've been humbled by the Half Marathon Distance) . I do most of my runs now on Park the fresh air really helps. Pollution outside our home is not so viable for running.
Doing Brighton 2020. Done a few 50 mile ultras already so distance isnt too bad, just working on pace and trying to improve on my first marathon 5 years ago, still my official PB. Just getting to the point of recovering in 2 days from easy runs. Gym work is essential, didnt appreciate calf raises benefits until this year, now i am doing them every gym visit on the seated leg press obsessively to make them bullet proof. So far so good. Massage gun is also a really good purchase, loosen up the muscles yourself saves time and injuries. Been regularly using it since i got mine.
First and only marathon 3 years ago. No where near enough training. GI problems half way. Then a few K's later I rolled my foot and literally broke a small bone in my foot (found out later). So I had to walk the last 14 KM...Yeah, that took a while on a wrecked foot!
Started training again 1 week ago for a Marathon in May 2020. (Starting much earlier this time!)
Good luck!
just signed up for my first marathon. Ive been watching these videos for a few months and have been inspired!
Speaking of nutrition, while training try to figure out a good meal for the night before the race. Something that doesn't upset your stomach and doesn't cause gastrointestinal issues the next day and provides a good amount of energy. Once you find something, have it the night before every long run! Think of it as training for your gut; it can help avoid problems on race day.
Also, keep hydrated!
I've just started again after a year what a miracle muscle memory was my first run I ran 7 miles and then 3 days ago I ran 8 miles almost 9 on the tracker.
I ran near coyotes and black bears a lot of cattle and elk.
It's now the month of may and im taking a lot of inspiration from this video to train during the summer not for a marathon, but for when i start second year of college because i really want to be able to study hard the next year and succeed in my education.
Did my first marathon last year Sep (Cape Town Marathon) but ended up with some calf strain. Couldn't agree more that strength training is really important! Entered my next marathon which will be the end of June, a beautiful forest marathon in Knysna. Luckily the local runners are training for the Comrades Ultra around the same time so will be able to join and enjoy company on the long runs they have planned :)
Great work and good luck!
Hannah I ran the Knysna half a few years ago, a beautiful area. Good luck for the marathon. I'm also training for Comrades so I'll be back out in SA this year!
Preparing myself for Athens Authentic Marathon 2020 , I can ensure you for this : it 's gonna be a lot of pain !!! Good luck to all !!!
I have done 2. Both cross country marathons on unmarked routes. They were great people stuck together it was very social with food stops every 5 miles.
I just completed my second marathon at 16 with a time of 3h40min. Was much tougher than my first but I recommend sticking to a "happy" pace. Really enjoy the first half and then just make it through the second. Last 10km will be the toughest.
Doing the Edinburgh marathon in 2 weeks. I've managed a 20 mile on minimal training (I cycle every day 20 miles a day with running in-between on days where I have time. Last 20 miler this weekend then slowing it down for 2 weeks.
I’ve started to run again. At the moment I can manage 5k 3 times a week, but I would love to run a marathon one day.
I'm training for Manchester and have just done 3 days a week running: 1 day speedwork, 1 day tempo (5-8 miles) and 1 day long easy pace (10-20 miles).
I have one day rest a week and Zwift or ride outside on the other training days.
Realistically, I should come in a 3:30 so not blisteringly fast but I will be happy with that. The most important thing for me is taking part and staying injury free.
Honestly, I take my hat off to the runners who manage six days a week. I can't stand to run with fatigued legs, it just instinctively feels wrong to me and I'm certain I would pick up an injury really quickly.
norriaty good luck in Manchester :)
Hey! How did the Manchester marathon go?
Recovery run. When they said you can fit them between hard session and quality run. What’s a hard session and what’s a quality run? Any of them tempo, sleep, long runs?
I'm a bit confused about the terminology (zone 2, @, ect.) It would be awesome if you guys could explain it, please. Thanks
They are talking about Heart rate zones. Which are based off of your max heart rate. 50-60%= zone 1 60-70%= zone 2 and so on up to max heart rate. Your max heart rate is based on your age.
Just completed my first half marathon this weekend! But I'm having trouble with some ankle pain that's keeping me from training. My first marathon is not till September so should have enough time to bounce back.
Richrunner2014 follow a training plan and keep up your rehab and you should be fine on that time scale.
I'm getting ready for London Marathon. It will be my one and only marathon I think. I'm not a huge fan of running but I want to see if I can do it. Thanks for the tips. I will use these in the next few weeks.
How did you go?
Thanks Pete. Ran a PB first half but hit the wall at 15miles. Then pulled a groin muscle at 18miles. So I basic needed to cross the line. 6:27:07 which I will take as a win. It was a bucket list thing for me and so glad I've done it. It was a great experience.
That’s awesome man! Sorry to hear about the groin.. hope the recovery is going well :) might see you at the start line next year ;)
No. I'm done with that distance. I think. I'm still going to run but 10 or half marathon distance. It was an awesome day and I would recommend everyone to do it. But for me it was too far.
@@NicholasWoodley Well, in that case it might be good to look at the Royal Parks half in October.
Great video , thank you for this. I am training for my first marathon this year and I am really looking forward to it!
I just ran a 42 km the other day Nov. 24, 2020 and its so hard...the good thing is my knee still.good after the run no injury and pain to my body. Im.43 yrs old this year and planning to compete a full local marathon event here in my country after the pandemic or if my country will allow running event next year. My strava time is 4:59mins and 47secs moving time all ìn all i finished the whole.thing in 6hrs ....🏃♂️
I ran/walked the Rotorua Marathon (In New Zealand) at 116kgs with 3 weeks training after having covid twice, bad tooth infection and food poisoning all around the same time. I can say with certainty it was not enough training even though completing the marathon but I knew this and got the time of 5.57 for my first. Now training for next year dropping weight and building up my endurance to do the Tarawera Ultra Marathon also in Rotorua, New Zealand (50km, 100km, 100Miles) Likely to be doing 50km but we'll see where my training leads me by February 2023. :)
I love this show and this crew. Such positive people with contagious energy.
Is there anyway you could do one of these based on an Amateur or someone who doesn't have time to train 6-7 times a week. Maybe find a random fan to cover it in a vlog?
I haven’t been doing any strength training. I have really really bad runners knee at week 5 of my training and I’m being told that strength training helps reduce/eliminate the pain.
Splendid video! Really Interesting hearing about different methods.
Has anyone here tried out the 80/20 approach to plans, if so - thoughts on it's effectiveness?
This video is golden! Going to rewatch and take detailed notes.
Fuel fuel fuel!! As mentioned, practice fueling during long runs. Beginners never do this and yet it is vital for a good race. Nothing new on race day, so practice this throughout your training block.
Really informative video!. Got my first Marathon in Paris next year and this has really helped me out :)
I’m following the Dublin City Marathon plan, 22 weeks (advanced), 5 runs a week
Yet another great content! Keep it up guys. You've really helped me develop my running skills - end to end. Thanks to you I'm a much more efficient runner now.
How are you doing brother
Who else is here because the corona gave them this much time
Corona have me 52 average resting heart rate my man, They want you unhealthy, dependent and weak become the opposite!!
@@jellejansen3129 100%
Not me
Thank you !! This was very helpful. I’m running a marathon on August 8, this year.
Started running three months ago, after 13 years of mostly sitting... Last week I ran my first 10k up and down a hill. Yesterday I finished "Can't Hurt Me" book by David Goggins. In two months I am gonna run a marathon. Somebody has to carry the boats... Right David?
Fuck yes good luck
Very good video, thank you!👍🏻
I’m a 37, father of 2. Pretty busy life. Just started prep for my first marathon, which is in Brighton on 16th of April 2021 (hopefully not going to be cancelled as many others during corona). I have 26 weeks from now to prepare, so plenty of time. I’m in a good shape in general, have been training for years but never did more than 7k run. Gonna do a vlog here on youtube and will be sharing my experience throughout the whole prep and hope I’ll be able to help someone who’s looking to do their first marathon. First video is almost ready and will upload it soon, so you’re welcome to check it out.
Use a foam roller(6-8 min a day help a lot) . Buy collagen. 1day running, 1 day other training.
Youre a personal trainer? Im subscribing. I like how you uploaded individual videos of different individual workouts. Thats fucking awesome
Your vlog is hidden.
Any marathon plans available, i really loved your 10k program and the details where perfect
Thank you
Did a marathon with 5 GU packs, a banana at mile 18, and water bottle with nuun sport tabs. Took me 5 hours
I’m more of a sprinter than a long distance runner and after half a mile, I get really tired and need to walk to rest. Now I’m going to try and get better at long distance aswell
I just completed my first marathon, and here's a few things I would change: Next time, wear compression socks, knee braces......pace myself better, and don't eat right before the run.
I did some homework, and I need some clarification. The following statements reflect my understanding. Are these conclusions correct?
1. A long run is nothing but a zone 2 run for an extended period.
2. A recovery run is nothing but a zone 2 run.
Great video guys thanks! I am a keen cyclist and runner and am doing my first marathon in the Autumn. I want to keep up my cycling. what would you suggest is best when it comes to cross training? is it okay to just change one of the interval, tempo and steady runs each week with a cycle (50 or 60 Miles) or should it be more structured than that? Cheers!
Thanks for your advice, top account to follow
Sixteen weeks is to short for marathon preparation, unless you have experience and, let's say, can esry run 10k without entiteling youself for bragging rights.
Nine months with 3 sessions per week will be enough for most to come to the start with no injuries and complete the distance under 4 hrs.
LisaPet I don’t think the audience is couch to marathon. You can go from general fitness to a marathon in 10 weeks. Or maybe less, it depends on your current fitness.
@@jonathanzappala I know fit people who where able to get to a marathon quickly. Only one of those still running, not more than 3 km at once with a hope to come back to normal. Inflammation is a bitch. Besides, shin splint and compression fractures are mental disorders, not physical.
Finally past the injury phase of my training. Now I feel ready to Start the real training plan
Just completed my first half marathon on minimum training,in a little over 2 hours and my 2022 goal is to run a marathon.My goal is the LA marathon in March,so my deadline is 5 months🙏🏽
Hi I am training for Marathon in July on Gold Coast Australia.
Training going well.
Up to 3rd week training.
Doing relax run speed work long run.
Thinking of doing 1 more run.
Been having lot of rest between runs.
Sounds great! Good luck on the Marathon 🙌
What’s more challenging - a marathon or an Olympic triathlon? I know the pain of a marathon but am doing my first triathlon in August, and would like to know what to expect.
Definately marathon. Olympic triathlon you dont really spend a Lot of time in each disipline. Marathon everything just Hurts for the last 10k.
I completed my first marathon his year. The cardio was easy but the damage and pain to my feet was where I had problems. Could barely feel my feet for a day. I was training 5-7 days a week.
Btw, splendid video quality/cinematography 👍😍
I would pass on the advice every beginner marathon runner gives themselves after their first marathon “I wish I had done more training”. 26 miles is a really long way and preparing for it takes a long time.
Paul Snell I am sure I will be the same, have my first in just 3 weeks time!
Mara is a different beast. Those last 6 miles feel like 60, it's as much a mental battle as a physical. I've run a few ultras and found them easier than Maras.
As a preparation for my 1st marathon, I just read and also followed this marathon training “Zοrοtοn Axy” (Google it). My target was a sub-4 hour marathon and I got it. Followed this training program to the last detail and had the confidence I needed on race morning to get thru 26.2 miles. It is a good feeling as a way to achieve that. Dedicated runners need to try it as well. .
Jan Andy was it your 1st Marathon. Sub 4 that is super impressive.
So how would one train for the marathon while still training swimming and Cycling as well? 6 runs a week doesn't leave much time to spend on the other 2 disciplines (or strength and yoga)
Thank you so much for your help.
Im like 12 and idk why i tried to do this but i did a half marathon in 3:12 for some reason with no training
I did my marathon 4 months after my Ironman. I was running 4 days a week, and it was very hard. If I was to do it again, I would have supplemented my tempo days for harder bike rides. I have run a bunch of half marathons this way, and I've been able to preserve my run legs, but have been able to push my aerobic fitness with the bike. I bested my 1/2 time by almost 2 minutes, 6 years apart.
I am also considering the shoes. Is that the On Running Cloudsurfer? I want that too but some said its heavy. But maybe the overall use of the shoes beats the being heavy?
Great video. Any chance you could do a video on/ put together a training plan for the marathon ( like the ones up for the 10k, half marathon etc )
We'll look into it 🙂
I'm running my first marathon in April next year. I've done 2 half marathons before but I'm not particularly worried about the time i achieve, in that case should i consider my 'marathon pace' just to be my comfortable long run pace?
There was a time from late 2017 to around august last year when i was running 1 to 3 marathon distance runs each week. This was due to not having enough money at the time to both commute to work and eat. An accident with driver ramming in to the back of my bike the year before (on his phone) caused me to have no bike for 2 years. anyway, i learned the following things from experience
1. unless you are in an actual race, you dont need to run at race pace
2. pay attention to your feet. not just how they are landing on the floor with each step, but after your run. look after them. short toenails, make sure shoes arent too tight and get rid of any rough skin
3. get in to the habit of drinking little and often
4. consider a hydration pack. you will be able to carry enough of your preferred fluid for the entire race, the weight is evenly distributed so you tend not to notice it after a few mins. They can store an emergency rain jacket and most importantly, when running with a bottle you put extra stress on one side of your body which will lead to injury
fueling-wise i will now only run with tailwind. not digestion problems or emergency toilet stops as with gels
this year i have been quite lazy with my running, but have been going to the gym most evenings instead. I ran a half last week and another today, but my first marathon race is in a few weeks - manchester. i had actually forgotten that i had signed up for this until i received an email from the organisers a few days ago. oops
Good luck man that sounds like you've got a mega base of endurance under you !
@@MusicStuffSome you would think so, but I ran the Wigan ½ yesterday and until the last 2km, it destroyed me. I usually need a good 5km or so easy jog warmup before a proper run, but didn't get the chance and just out at race pace from the start. When I checked my stats, over 21% was in zone 6 anaerobic and just under 75% was in zone 5.
I am comfortable running long distances at a comfortable steady pace above 25km, but anything shorter and my legs can match the speed with the effort I am trying to put in. I just enjoy running. Never used to, but it became a necessity in 2017 due to injury and now it is like an addiction.
@@bikeanddogtripsvirtualcycling Ah yeah I hear you, I think its good to get a good warm up and stretch and jump around before these sort of things not necessarily cause your going to run it hard off the gun but because its just good to be limber and not stiff when your running
my first marathon was a small event training for my first full distance. Don't do it. You don't need to! Unless the run is worth it by itself.
I got runners knee half way into my training..I have to February. But my running is on hold till my knee gets better
Thank you for this
No problem 😊
thank you for the video
Dhruv, glad you enjoyed it.
If i want to incorporate regular strength training, how often and on which days is it recommended to add these? Should I add strength once a week on my recovery run days?
I would like to do uphill training but unfortunately we don't have those in the netherlands
I'm doing the road to the isles marathon on the 11th of May. My training is basically really simple run as much as I can and ask as many people round here if they fancy a run? If there a beginner and they want to do like 4 miles or something at a chilled out pace that's still good to have 4 miles in the legs, like wise if there an absolute animal and you have to cling on for grim death, its good just to get lots and lots of practice in I think, on all terrains just to keep it enjoyable , motivating, and catch up with everyone's chat! I run to the shops with a back pack for food at chilled pace which is about a 5 mile round trip and I think is like resistance training if you go and buy lots of heavy vegetables or something !
People that are into mountain biking round this way I put on my hill running shoes and go out with them. Because of wheels this means you pretty much have to keep up a strong pace on the flats but a fairly chilled climbing pace on climbs then get to absolutely send it down some of the downhill trails which is kinda weird like 3-5 minute downhill training. It's super fun it makes you think about foot placement line choice all that jazz and again its just getting some miles in the legs although in a strange stop starty fashion. I was initially just doing this because I broke my mountain bike and could afford to get it fixed but its really good fun actually.
The only thing in my plan that is set in stone is one day a week I've got a few people that are the same level as me and we go out for a longer run which usually means its like 17-22 miles and then have a bit of a battle royal for the last 5kish to try and simulate the feeling of being in a race(it happens every week with out fail pretty much !).
My initial aim with the last 8 months training I'd been building up was to try and go under 3:30 for the marathon. I've never managed before but I'm getting loads fitter and I'm pretty excited to settle into a pace on race day and just see what happens. Its pretty exposed on the coastal roads round that way I'm really hoping there's someone tall I can sit underneath for a good portion of the race and take some shelter from the wind haha !
Great work!
How did it go? :)
Shanini99 ah cheers good kinda a mixed bag I ran 3:01 which I’m happy with the time on and actually got me 2nd in the hilly course. However from 16 miles onwards I got some horrific cramp in my right quad which I’ve never had before and it never really went away so I was limping at 8 min/mile pace by the end... but yeah really good event I really enjoyed myself everyone was really friendly and the views and atmosphere was amazing :)
I have a Polar Vantage V and have been following the Polar Training program for a marathon in October...if it happens. I am curious about your thoughts because this program has roughly a 2 hour long run on Saturdays in HR zones 1-2 and then a 1 hour medium run on Sundays in zones 1, 2, and 3. I am 55 and have run 2 marathons already in 4:40 and 4:35 using the traditional 20 mile long run plans. But, I am I intrigued by Polar's plan...it seems different.
Hoping to run one end of October already up to 27km on the long run
I've literally just started running this week been lazy for years and I've entered the Brighton marathon 2020 which I want to be able to do in 4 hours do you think that's do able I've got like 8 months.
How long do I need to train and is it just a case of building endurance for now to even think about getting a 16 week training plan nearer the time.
Depends on "current fitness" and "raw talent" in your case. I would look at getting something like a higher end garmin or Stryd and follow a training plan on either of those devices and see how it goes. Regardless..going from couch to marathon in 16 weeks is a bit of an eye brow raising to me. I have seen people do it...but usually more often than not they don't "end well" but they do finish. Regadless...9 min/miles are actually pretty quick...wish you the best.
I find it is nice to go for training runs during the week casual and find races at the weekends to help motivate and see progress with pace and experience some races. 10k are good over winter and an early season half marathon or two to learn different race paces. Mostly i was doing 5k runs regularly during the week and swim after to loosen up with race weekends regularly. Did 2-3 20 milers and i was ready for marathons and 50 milers. If you are focused and avoid over training it should be enough time and enjoy it. I am just getting into my training for Brighton now too.
Mind is key to run marathon ❤️
I was searhcing how to prepapre for a marathon in One month, and this guy is talking about 16 weeks!
12 weeks? I did a half marathon without a lot of preparation, playing tennsi regularly.. so I think a marathon could be done with a little prep :D
I’ll be training for a marathon during the beginning of October
what brand of running shoes do you wear in your videos?
You can train and successfully run a marathon running twice per week... long-short alternating.... and if you’re training for an Ironman, running 6 times a week isn’t always practical
I will be running a 10k marathon race this weekend and I am unprepared af because of my studies and lack of time and training. please give me tips how to survive that sub 1:30 10k and any suggestion for nutrition
Heather and Frasers leg positions in sync in the opening intro talk
Sota, if only i could run as fast as Fraser though!
@@heatherfell_oly ahaha! I recently met Mark Bucko and Jonathan Brownlee at Thanyapura Phuket before the Superleague finals in Singapore. Hope to see you and Mark T at Thanyapura one day. Thailand weather is great all year round ;)