Great tips thanks, I will be using these. The only thing I would add is the variety of runs, not just easy and hard but training at a full range of efforts with progressive runs, different terrains, hill workouts etc.
I am just about to run my 1st marathon in Kraków, PL on 23/04/2023 and Tip#5 resonates in mevery much! My initial goal was to finish the race, prefarably sub 4hrs, but I am tempted to grab a sub 3h30min, given training goes amazing. Having heard that, I might just back up a little, not to be left with DNF, as the truth is, I have never tasted a marathon before, so I bet many things can go wrong and running at the edge might not be smart idea. Thanks again for that advice; feel like I needed to hear it! Cheers!
Best of luck with your marathon!!! Why not start at 4 hour pace and then go quicker after 18/20 miles if you feel good towards the end?! That would be a great way to finish but also staying smart with pacing for most of the race
Thank you so much for sharing these tips. The one about maintaining my initial marathon goal will be a challenge for me because I’ve knocked 2 minutes off my 10k and 10 minutes off my half marathons in my block. As you say I feel like I’m on fire. But this is my first marathon so any time will be a PB - keeps the pressure off. I’ll just go bag that target time. Thanks again so much. I’ve loved your videos. Good luck at Newport!
all good points with number 9 standing out as the most important by far........i want to go even somewhat further.... 10 % too little is much better than 1% too much
Great advice from someone who has had both great races and ones that could have been better. I agree on the goal point. Much better to keep chipping away and building momentum than over reach and fail which can be disheartening. Agree about protecting key sessions (getting the right head space to push) and everything else is then building mileage and recovery.
Great tips Andy, i’m 2 weeks in my marathon plan 10 weeks to go until Stockholm Marathon. I Will try to keep to the plan as much i can. Coming back from shinsplits and heel spare but no pain for the last 2-3 weeks 😊 so i’m happy
I like Tip 2 about two focal points in the week. And the interval between these (workout Wed and long run on Saturday) sounds better than my last (only) marathon training block. So, that's something for me to improve on. Thanks for the tips.
Great tips there, Andy, for those of us going through Marathon training; it’s almost like feedback (and that’s a gift) Must admit that’s the first time I’ve seen actual times shown between race and easy pace- Thank you. Do you believe the gap should be the same for a slower runner? I’m mainly in aerobic for my race pace. My only tip?? The best training session is the one you recover from (before the next) Roll on Brighton)
Thanks Paul! Yes I think so.... I think if MP is 8:00 per mile then easy should be 9:30 per mile, if MP is 9:00 per mile then easy should be 10:30 per mile etc...
Thanks for these tips! I always wonder how you manage to keep good running form when going 90-120secs slower than marathon pace? When I try this, I feel like my legs/feet are just dragging, heavy, and my cadence drops… but trying to pick them up or pick up the cadence ends up with me speeding up.
Its very hard isnt it, its an odd sensation... thats why I like steady pace because it bridges that gap between easy and MP... im still very much in zone 2 but I have a more natural running form! But its still so important to relax on those easy days, despite it feeling a bit odd!
Some solid tips but gotta disagree with #5; a lot of the time you only figure out what your goal should be when your well into your training (unless you've got a good few years of results behind you).
Yes thats true I suppose, in the beginning when there are no results to go off, you do figure it out in training... once youve done some races and have an idea where fitness is then you can set those time goals
@@pauljohannes9177 cool, so I set my goal at a 3 hour marathon then do a half say 5 weeks out & manage 75 mins - still keep the goal as 3 hours? You can't know how well (or bad) 16 weeks of training is gonna go when you set your goal at the start, especially if you've not ran the distance a good few times before & it gets even harder if you're trying something new in the training block.
@fritz1888.. look I did my first ultra(56km) marathon last year and the goal was sub 5 hour so the training was towards that. We all know sometimes is doesn't matter how good or how great the training went leading up to the race, there are times when it's goes great in training and you struggle in the race or it goes great in training and reach your goal on race day!! Running 75min a 21km doesn't mean you there yet but it's good progress indeed, so trust the process and work hard!!
@@pauljohannes9177 granted it can all go wrong on the day for a variety of reasons but baring an absolute freak disaster, if you can't run under 3 hours for a full after doing 75 for a half then I'd say give it up.
What's your max heart rate, Andy? Doing any run at sub 130 heart rate sounds like a pipe dream to me, am hoping that's because I have a higher max than you!
Great tips thanks, I will be using these. The only thing I would add is the variety of runs, not just easy and hard but training at a full range of efforts with progressive runs, different terrains, hill workouts etc.
Yessssss, absolutely agree
I am just about to run my 1st marathon in Kraków, PL on 23/04/2023 and Tip#5 resonates in mevery much! My initial goal was to finish the race, prefarably sub 4hrs, but I am tempted to grab a sub 3h30min, given training goes amazing. Having heard that, I might just back up a little, not to be left with DNF, as the truth is, I have never tasted a marathon before, so I bet many things can go wrong and running at the edge might not be smart idea. Thanks again for that advice; feel like I needed to hear it! Cheers!
Best of luck with your marathon!!! Why not start at 4 hour pace and then go quicker after 18/20 miles if you feel good towards the end?! That would be a great way to finish but also staying smart with pacing for most of the race
Thank you so much for sharing these tips. The one about maintaining my initial marathon goal will be a challenge for me because I’ve knocked 2 minutes off my 10k and 10 minutes off my half marathons in my block. As you say I feel like I’m on fire. But this is my first marathon so any time will be a PB - keeps the pressure off. I’ll just go bag that target time. Thanks again so much. I’ve loved your videos. Good luck at Newport!
Sounds like you’ve had an amazing training block, well done!!
all good points with number 9 standing out as the most important by far........i want to go even somewhat further....
10 % too little is much better than 1% too much
Definitely Thomas, once you tip over that 1% then thats game over before you even start!
Great advice from someone who has had both great races and ones that could have been better. I agree on the goal point. Much better to keep chipping away and building momentum than over reach and fail which can be disheartening. Agree about protecting key sessions (getting the right head space to push) and everything else is then building mileage and recovery.
Thanks Paul!
Great tips Andy, i’m 2 weeks in my marathon plan 10 weeks to go until Stockholm Marathon. I Will try to keep to the plan as much i can. Coming back from shinsplits and heel spare but no pain for the last 2-3 weeks 😊 so i’m happy
Fantastic, keep up the good work!
Precious advice, thanks.
I like Tip 2 about two focal points in the week. And the interval between these (workout Wed and long run on Saturday) sounds better than my last (only) marathon training block. So, that's something for me to improve on. Thanks for the tips.
Would you be able to do a video on your S&C work, I would be interested to see how you incorporate that into your marathon training
Yes… I have said I would to be honest, it’s my fault that I haven’t done it yet! It’s just finding the right place to record it
Great tips there, Andy, for those of us going through Marathon training; it’s almost like feedback (and that’s a gift) Must admit that’s the first time I’ve seen actual times shown between race and easy pace- Thank you.
Do you believe the gap should be the same for a slower runner? I’m mainly in aerobic for my race pace.
My only tip?? The best training session is the one you recover from (before the next)
Roll on Brighton)
Thanks Paul! Yes I think so.... I think if MP is 8:00 per mile then easy should be 9:30 per mile, if MP is 9:00 per mile then easy should be 10:30 per mile etc...
Gotcha, thank you. Good luck In Newport. I’m flying the forest flag in Brighton next week. Bring it 👍
Best of luck buddy! A week to go!!
Just signed up for my first race, a half marathon. I've run plenty in training but I'm really anxious to do one in race conditions.
Amazing! Best of luck with the training!
Any tips on the best build up races and marathons to collect Pokemon Go....? 😂
Shhh! haha
Thanks for these tips! I always wonder how you manage to keep good running form when going 90-120secs slower than marathon pace? When I try this, I feel like my legs/feet are just dragging, heavy, and my cadence drops… but trying to pick them up or pick up the cadence ends up with me speeding up.
Its very hard isnt it, its an odd sensation... thats why I like steady pace because it bridges that gap between easy and MP... im still very much in zone 2 but I have a more natural running form! But its still so important to relax on those easy days, despite it feeling a bit odd!
Some solid tips but gotta disagree with #5; a lot of the time you only figure out what your goal should be when your well into your training (unless you've got a good few years of results behind you).
Yes thats true I suppose, in the beginning when there are no results to go off, you do figure it out in training... once youve done some races and have an idea where fitness is then you can set those time goals
No buddy, when you set a goal then you get a specific program to work towards that goal!!
@@pauljohannes9177 cool, so I set my goal at a 3 hour marathon then do a half say 5 weeks out & manage 75 mins - still keep the goal as 3 hours?
You can't know how well (or bad) 16 weeks of training is gonna go when you set your goal at the start, especially if you've not ran the distance a good few times before & it gets even harder if you're trying something new in the training block.
@fritz1888.. look I did my first ultra(56km) marathon last year and the goal was sub 5 hour so the training was towards that.
We all know sometimes is doesn't matter how good or how great the training went leading up to the race, there are times when it's goes great in training and you struggle in the race or it goes great in training and reach your goal on race day!!
Running 75min a 21km doesn't mean you there yet but it's good progress indeed, so trust the process and work hard!!
@@pauljohannes9177 granted it can all go wrong on the day for a variety of reasons but baring an absolute freak disaster, if you can't run under 3 hours for a full after doing 75 for a half then I'd say give it up.
What's your max heart rate, Andy? Doing any run at sub 130 heart rate sounds like a pipe dream to me, am hoping that's because I have a higher max than you!
Roughly its late 180s... the highest I have ever seen it is 185/186, so at a guess probably 188/189
Well on mate. Can you imagine running a further 12km in the same amount of time , as king Kipchoge did? 😂
No haha! Maybe on tapered legs but not then... I was cooked by the end!