Start getting the MOST from your LONG runs
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- Опубліковано 17 січ 2024
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Welcome to "Start getting the MOST from your LONGER runs"!
📷 @cav.creative
🏃♂️ Are you ready to level up your marathon game? 🏃♀️
🔑 Discover the secrets to becoming a stronger, faster, and more successful marathon runner with our comprehensive guide on long runs!
In this video, we dive deep into my experience with long runs, and long-distance running, how incorporating long runs can transform your marathon performance. 📚💪
Whether you're a seasoned marathoner or a beginner aiming to conquer your first 26.2 miles, this guide will equip you with essential knowledge and strategies to make the most out of your training.
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Crazy how relaxed and effortless you make 3min per km pace look.
Seriously, I look like death running 4 Min per KM's...lol
Ah ah feel you, 3 min/km is more like a sprint for me
This is 10-15seconds burst of sprint for me and im dying for air😅
@DavidTremblay your 100m sprint is at 3 min km ? Lmao
@@lean2281definitely not, I'm faster than that, but how long can you hold 3:00/km, it's 20km/h it's crazy fast, maybe I could do a 1500m. I should try to train that distance one day
Making 3:30 per K look like an easy jog, absolutely mind-boggling!
Great to watch though, That's me at 5:30 per k haha, but everyone is in a different place with running, 3:30 is my 1km PB pace!
@Ultrarunnerdad I mean he is an Olympic runner. Seen him doing 4 min Ks with a pretty low heart rate just chatting to the camera, must be amazing to be able to run like that. 3:30 is pretty solid by the way bud.
These shorter videos (
Prepping for my second ever marathon in Connemara in April, love the videos.
Hey Stephen. I recently subscribed, really enjoy watching you’re videos, super helpful and easy to watch 👍
Hey Stephen, just found your channel. Really helpful content, thanks dude! I'm running my second ever marathon this year and am hoping to shave 13-17 minutes off my time for a BQ. Keep up the great work and good luck in your Paris prep!
That’s great info coach thanks a bunch. I’ll keep this in mind. Next time I have a long run and feeling fatigued.
Love your videos. Thank you
I'm a cyclist transitioning into triathlon and I've found your videos a super helpful resource for bringing my running up to speed. Only really commenting to say your video makes me miss Belfast. Keep up the good work.
Lol love how you say 5-7 min miles for a marathon, I'd be doing amazing to do 11 min miles 😁💪
Hi Lion. I’m week 8 following your Marathon training plan for LA this March, and so excited for the structured long run this Sunday. But unfortunately got sick again and unable to go out and train. I’m just thinking about psychology and stuff you said that things will pass and just keep moving on. It’s helping me a lot, be in the now and focus on getting better and hopefully by Sunday, complete the 16 miler session. Thank you for all you do, helping normal runners like us get better! Good luck on your Paris journey.
Do what's right for you, in my experience....
Make sure your well before your long run or go easy/shorter, think of it as a step down week and take note during the session, if you don't feel right stop. The negative nock on of training a long session when ill is much greater than any fitness missed out on by not doing the exact long session. Remember by being ill you are effectively less fit in the short term which means at the same pace you are working harder. In the past if I've been ill I'll replace my long run with a run of say half the distance plus some walking or cycling to make sure I'm not outperforming my current (ill state) ability.
Be patient with the body, but honestly if I feel motivated to run “I run”, but if that motivation isn’t there, then I understand the illness must be bad etc.. trust your instincts and do what feels right
Could illness be brought about by not enough supplements, eating right/enough, sleep, and hydration (electrolytes)? I even checkin with my dr, who is also a runner. I feel like all this has to play a part, right? For example, my left calf was cramping in every run. I stretched and drank lots of water, but still, the cramping didn't get resolved. Then, I started adding tablets (after some google research) to my water throughout the day, and the cramping went away. I'm not a pro. I love to run, but I am finding out there is more education involved than to just run. These videos help tremendously. Thank you, Stephen.
Thanks for guidance
Hey Stephen, thanks for another great video. When/how often would you recommend keeping the long runs at zone 2 vs pushing with these kinds of progressive workouts? I am training for a half marathon and am not sure how much race pace to incorporate when the runs get longer (30km+). Thanks again!
105k after 2 months ! yaay... the best running channael on the Tube!
Awesome one
Thanks and regards from Colombia 💪
I usually approach my long runs the way pfitz describes, where you end on a chunk at projected MP. I'll definetly try a more progressive opproach next run!
Hi Stephen,Thanks for the great videos😊
Great to see the cranes in the background. I noticed your accent is thicker too, happens me when I come home to Belfast too
Stephen what would be the idea breakfeast on the day of a long run ?
@StephenScullion In a Sigma Sport interview 2x cycling Tour De France winner Tadej Pogacar said that in a stage race he consumes 120 g of carbs per hour and sometimes 140. That is a trained gut! I do not know if gastric issues from high carb eating when racing are equal between cycling and running.
Congratulations on the 90 K 🎉🎉🎉
Nice move from Garmin to Coros 😊
Long runs for me are so hard. I just can't feel relaxed. Im so disappointed that i have not improve my easy pace at all during the last year, although my intervals are much faster. I always feel exhausted. All the best to you my friend. Qualifying for the Olympic is an accomplishment that justifies all the sacrifices and choices you ever made.
Maybe you should take a look into MAF training. It sounds completely boring at first sight, but it is so worth it - especially when you feal tired all the time. There's lots of Information about it on YT. Good luck to you! 🍀
@@piaruns7928 Thanks a lot my friend
You chose an extreme sport I guess. It's continually pushing your mental toughness threshold I guess. While taking care of the basics and making sure not to constantly go too hard.
I'm still learning what I'm capable of though. But I feel like getting comfortable with the suffering is key, for me
Putting the fast in Belfast 👊
Just chiming in for the algorithm
Hi lion Can we buy your training plans in USA money?
Are you concerned about HR on long rungs? Especially progressive long runs?
Whatta beast
is it possible to add this plan to trainingpeaks?
How does heart rate and power play a role in this progressive long run plan?
hi, what camera do u use? :)
Your videos hold so much weight with me. You should crank out a video with your shoe rotation ✌🏻
I like your microphone "RØDE" ... it is danish nickname for Ginger!
Oof, that shot at 2:56 was nice
Great video. I run with drink pak. O e of my friends train 😢😢 lol. All good i love it ,🍺
Usually I am not drinking water during the run, can I run for a long run without water?
Hey Stephen. I do long distance triathlons and for the next one, my goal is to build to a sub 3 hour marathon along the way. Right now I can do 15 at 3hr pace without feeling terribly tired the next day. Would it be a bad plan to try and just add one mile to the long run at my goal pace each week to build to the 26? Thanks for the video!
The fact you can already do 15 is awesome. Don’t feel the need to test every week, and if the goal is (having the sub 3 fitness and not the achievement) you don’t necessarily “need” to do 26.2. The fitness might really help, but if you run sub 3 in training perhaps it would actually hurt the triathlon because of the recovery period. It’s likely you’re already close to the fitness required if you dedicated yourself to a marathon program, which would extend what fitness you have.
@@stephenscullion262 appreciate the response! Maybe I’ll just sign up for a marathon and factor that into the plan. It’s just hard deciding what to focus on 😆
I think for me the beauty of running lies in it's duplicity of simpleness and difficulty.
COROS battery dying… this almost never happens 😅, and at the same time it lasts so long that you forget to charge it- so it always comes unexpected
My coach is making me run fartlek long runs below, at and above marathon pace.
Stephen, to get very good at the 2 miles races (3200m) how long should the ""long run"" be, to best prep for the 2 miles ??
He doesn't do 2 miles so
Something around 90 minutes should be fine. Definitely not over 2 hours. And work up to that duration over time if you're currently below it.
Take the Eurostar my G, ditch the plane 😂
Any advice for me? I run for around 3/4months, 3 times a week. When i run my long runs more than 12km my knees hurt and they are very stiff, after a day or two i feel nothing at all, but it is annoying, how can i get rid of it, any idea? I feel like this is my knees not used to this kinda of load, i will try some knee strenghtening training for muscle around them, cuz this is very annoying.
DOMS. Focus on recovery
Hi Stephen, can you convert miles to km for ppl outside us/uk?
Long run at what mph.
Ah the expensive Maurten going everywhere but the bottle, it hurts no matter who you are 😅😅
What about actual sprint training periodically? Just to touch up that system. So max 50 meters and doing the typical sprint exercises, a skip b skip etc etc. There is a trickle down effect on endurance so training like this every now and then could benefit long distqnce runners?
Yep. Totally for it. Sub 4 min miler here.
I mean a lot of runners add that like strides to easy runs but reading this I assume you are referring to actual sprints that are way higher than strides or interval effort level.
Thoughts on how to run long run when training for 10k? (say looking to hit 29:00)
Can vary between just doing 10-12 pretty solid, around 5.40-6 per mile, undulating perhaps terrain. Then you could add threshold to long run, for example 8-10 at 6.10-20 per mile, then 4-5 x 1 mile at 4.50-5. This is the kind of work I’d have done years ago for 10k road races. I’d have run 29.10, 29.06 etc.. back in 2010-12.
SVP partarger massivement cette video pour que chaque Camerounais y compris les Lions Indomptables puisse la visionner a partir de 15:20. Je vous en prie. Merci !
The evidence of Inigo San Milan!
How do you manage your testosterone levels with long distance. Does long distance reduces testosterone in long term ?
Stephen I am 13 years old what is a healthy weekly mileage for a 3k training as a 13 year old
100 to 150 miles
depends on what mileage and how many days a week you are currently in. many others can input about it.
I currently in 5-6 days a week
@@user-sm8rf4jd2w so, do you count your mileage? How many kms or miles you run every week. If 25, increse it to 30 but as you are yet to go to high school, dont go over 40 per week as your bones, tendons, muscles are not yet fully prepared for you to tackle such high mileage.
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Hey Stephen, I don't have a fitness question. How many people have been startled when you run past them? I sometimes cough loudly to warn people. 😂
lol I do apologise a fair few times per run, but this day I had a close encounter with an Amazon van. Definitely my fault
Ah usually cough from me, make my presence known.
what is your shoe rotation like? Do you just generally prefer under armor
I think he is sponsored by UA
He is. There's your shoe rotation
Interesting, never gave them much thought but their shoes go on sale all the time. Might give one a try.
@@gerson7366not anymore
He posted on insta recently that he's left under armour. Then on a podcast he hinted that it's because they don't have good super shoes. Probably still trains in them since he still has lots of ua gear.
Do you think you can beat Connor And Clayton from the US?
Do you carry water on your longer runs?
Lol I saw you carrying water later on in the video😅
please add time/km to future videos.
no front, but i still don't get why the us invented a random system lol
impressive running aside, i wish my shaved head looked this good
No idea how you can run marathon at all. I did several 1/2 2h+ and it is already exhausting as f*.
You sound like people my son plays music with…
How long should a long run be for a runner who does just about 3 sessions per week (easy run, tempo, intervals) none longer than 3.5 miles.
No competing aspiration, just love running
I’d say about 5milws would be amp,e
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