How Long Should My Long Run Be in 2024
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- Опубліковано 3 сер 2024
- #running #fitness #fitnessmotivation
Are you wondering how long should my long run be leading into my chosen race distance? If so, find out more specifics in this video.
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Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
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Important to note their is scientific evidence that runs over 22 miles actually have diminished returns on overall training. Meaning, it leaves you tired for the next session. Obviously elites are in a different category. If I get 2 x 22 milers in my block it has a huge psychological boost.
So true James. Keep up the superior racing and good luck at Boston. You are in superior shape brother
Thanks for this helpful & interesting message. Your enthusiasm is genuine.👍
I appreciate that! Thanks for your support mom 💪💪💪😍😍
Great advice Coach, thank you!
My pleasure! 💪💪
Music!!! Yes!! ❤
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Great one as usual coach, im moving down from marathon next year to take a stab at 5k and 10k. Cant wait!
That is awesome! Keep up the great work out there Emil. Look forward to hearing how your season goes next year ✊✊✊
Nice video 😊. The cool thing about the longrun is even middle distance will benefit from quite a long longrun. Less conventional approach was Lydiards 22miler with plenty of undulations. Snell was running 22sec 200m on grass or cinder track. 35km longrun for an 800m world record in the 1960s. I always found that pretty awesome. Cheers
Very true! Lydiard was such a great coach and Snell was superior..way ahead of his time with the way he was training as mainly an 800m/1500m specialist Zac. Thanks for sharing. 💪💪💪✊
Thanks for the long run distance breakdown. Hitting my peak week 22 miler this weekend. 10 easy 10 varied pace 2 cooldown.
Lets goooooooo! Good luck in your upcoming races and superior work dropping that 22-miler, NOT an easy feat to run that far easy let alone at varied pace. You are fit! 💪✊
I've been capping my long runs in prep for a half marathon at 9 miles. I'm 230 lbs. and hoping to give it my all and run a sub 2:08:00. I feel like doing longer long runs, even at an easy pace, just do me more harm than good.
Keep up the great work out there Joshua..just stay consistent..your paces are only going to get faster too. 💪✊💪✊
Great video🔥
I wanted to know when you try to get better at the 5K with 40 weekly KM, should I focus on increasing weekly distances or reducing the time each week
A bit of both MT. Keep up the great work and be patient..the body ALWAYS adapts when stressed and given sufficient time to recover. Keep me posted on your progress
Hi! I have just run my marathon in 4.22 and was aiming for 4 (bonked hard from mile 17 for some reason). I now want to do another marathon in 26 weeks and am considering one of your training plans. Can I ask which you think I should aim for? I’d really like a sub 4 this year if I can. Honestly feel like I’m closer to it than 4.22 but that was the outcome for me on a hilly Brighton course. Thanks 👍
I'd say go for the sub 4. If you run a 4:22 while bonking you can get a 3:59.59 on the perfect day and course..i.e. Valencia, Berlin, Frankfurt etc. GREAT job dropping that 4:22. It isn't going to be easy to get to 3:59 but you are definitely capable of doing it based on this recent performance. Well done!
Good video! But, confusing how you talk about race distances in KMs and then training in miles. Why not just stick to KMs?
Thanks for your support...because I have viewers from both the states and other parts of the world. Keep up the great work out there 💪💪💪
Hey coach, am about to begin my marathon build up to prepare for my race at the end of the year. I’ve been running somewhat consistently for the last 2 months, covering around 40-60k per week. My goal is to now build this up slowly to where I can do consistent 100k weeks. I’ve done a bit of speed work in these 2 months but not too much. Was wondering if I should be doing speed/tempo style sessions during my build up? Or should I just focus on easy runs for the next month or 2 to build up my aerobic capacity before diving into the fast stuff? Thanks for the great video as always!
I would continue to do what you have been doing and gradually adding into more mileage each week. Do 5-6x100m strides twice per week which I am sure you are getting in prior to the start of some of your speed sessions. Be patient as it will take a few more weeks to get from 60 to 100+km a week. It sounds to me like what you are doing is working..gradual increase in your speed intensities and duration of your tempo runs..recovery week every 4th week to ensure you adapt and recover. Keep me posted on your progress..look forward to hearing about your upcoming PRs
@@rundreamachieve Thanks for the advice! So its safe for me to start speed work during my build up? Or should I focus more on easy miles first and incorporate strides for now? And only start the speed stuff after maybe month or 2? My race is in December of this year!
Start speed work at month 1..focus on aerobic base and strides now.
@@rundreamachieve Thank you so so much for the advice. I will make you proud!
💯💯💯💯💯
Hey, I’m just coming by to get some tips. Tommorw I have a mile race. Perfect weather. I am trying to break 5. I ran a 5:27 2 months ago haven’t ran a mile since I ran a 2:18 800 about 3 weeks ago. You think I can do it?? I also just want you to tell me what you think I should do for a race strategy for breaking 5. Because I’m a runner who usually goes out fast and try to hold on what should I do for tomorrow?
Stay as relaxed as you can in the race...no faster than 1:18 through the first lap, stay at or around 1:12-13 400m pace on that 3rd lap..it is where most of your competition is going to get the weakest..stay controlled and hammer that 3rd lap and hold on in the 4th..I would go 1:18-1:16 (2:34), 1:12-1:13(2:25) for 4:59. Good luck! You can do this Staxy!
Thank you 🙏
any time ✊✊💪
Six months until my key 10K PB attempt (sub-50). As I'm almost 66 and due to the risk of injury, I was not planning on much more than 20mls/wk with most LRs being only 6-10mls. Your suggestion of 12-14 mls for LRs is, therefore, a bit of a concern. How do I balance running further than I've ever run before against the potential risk of injury?
Hey NDist. Thanks for your comment...remember, every athlete is different and some can do FAR better on half of the work so take the 10-14 miles with a grain of salt...you can still get it done with 6-10 miles per your schedule..just make sure its not long and slow EVERY weekend...faster, varied paced one weekend followed the next with a recovery long run to ensure you adapt and lower potential risk of injury. Hydrate and eat well prior to and after your workouts. Hope this helps.
I have a question. Do think running 2 day's a week is enough for a person who work's an extremely physically demanding job ( I'm an order Selector) on avg I walk around about 12-15 miles/50+ miles of walking per week (4 days work schedule) on top of the little 10-15 miles of running volume. 1 speed session and 1 long run.??
Hey Joshua, thanks for your comment. Yes, it can be. Again, quality over quantity and do what you can with what time you do have. The fact that you are as active as you are offsets the days missed with running..so you do have that going for you for sure. Make sure to alternate intensities of your long run..don't go long and slow every weekend..one weekend your long run should be mixed pace..the next, easy and relaxed to ensure you recover. Perhaps do a speed session one week, the next a tempo run in the place of your speed session. Keep up the great work. Look forward to hearing about your upcoming new PRs
I've BN having a lot of issues this training season.i have a 25k on May 11th.im staying on my plan becy I don't want to push it &get injured again.my long runs r at 12 miles now only 1 so far 10 miles weeks before.is this enuf time
Good luck in the 25k in May. I know you'll do awesome. Keep me posted on your progress 💪💪✊..you still have sufficient time to run a great race.
@@rundreamachieve thank you for the kind words .thank you for the great info u give out .I really appreciate it.
🙏🙏🙏🙏
Do you duscourage jogging
Absolutely, during recovery days to ensure adaptation occurs...but not too much