Long Runs - What to Do 3+ Weeks Out from Goal Race
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- Опубліковано 4 жов 2024
- #running #fitnessmotivation #marathon
Are you seeking more information on long runs and how to set them up 3 weeks out from your goal marathon? I hope that these running tips are helpful to you.
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com 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 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this UA-cam Channel and the resources available for download/viewing through this UA-cam Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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The cat lol! I have a cat and nicknamed him the CEO cuz he's on east coast time and bossy and wakes me up in the morning
that is a great name for a cat and yes, they ARE the bosses...thought I edited that out...oh well, part of the video now lol
You are a great coach! Thank you for the advice!
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Hey Coach, loving your videos. My HM is December 1st, and I'm trying to go sub 1:20. I wanted to know when and how long the last hard long run should be and what type of paces It should be run at. Thanks.
last LONG and challenging run should be 4 weeks out, 21-23 miles in length. For example, 10 miles easy, last 11-13 miles@goal marathon race pace. Hope this helps. 3 weeks out (17-18 miles), 2 weeks out (10-12 miles), 1 week out (6-8 miles).
You mentioned a fairly short "long run" for 2 weeks out from goal race. Was it 14-15 miles? But you always say just a 10 day taper. So why wouldn't you do 18-22 miles? Have I misunderstood what the scope of a taper is? or am I making any sense? Thank you Nate 🙌
Hey Lee. If it were me, I would do an 18 miler 3 weeks out, 12-14 miles at 2 weeks out and 6-7 miler 1 week out. Hope this helps. Of course, this will vary from athlete to athlete. Yes, 10 day taper has worked best for me, 3 week taper is still ok though.
When reducing what a runner used to do long run, technically it is already tapering since volume is already reduced. So what is really a 10 day taper? Maybe we did not grasp the context of the 10 day taper. Thank you
60-70% reduction in long run volume AND intensity 10 days out.
Hey coach. I’m going to be racing Valencia this year, but before that I’ll be pacing someone at NYC Marathon the month before at about 40 minutes slower than my goal time. I’m currently averaging 85-90 miles per week. Do you think that’ll be too much for my body to recover from before my goal race? I’m approaching this as my longest run of the cycle
as long as you MAKE SURE to take it as an easy long run you should be ok 4 weeks out give or take 2 days or so. Good luck at Valencia and NYC, two GREAT races
How long should my long run be one week before my goal 5k race when early season I did around 12mi and now i've cut back to 10.5mi 4 weeks before my goal race? I think about 8-9mi would probably be good.
7 miles but 9 is ok Stigmah. Good luck in your upcoming 5K. Let us know how it went.
Should be good it's the state meet for HS xc.
Letssss goooooo!!! 💪💪💪💪💪