This info is consistent with my experience training for a 30k road race. All I had time for were 5 or 10k runs 90% of the time with a 14-15k run every couple of weeks, once I got fit enough. I only ran 2 long runs of 21k a few months (I think...) before the race. I honestly thought I was under prepared, despite training for 7months and only managing 3 runs a week with those distances. But come race day I started dead last, cuz I was 10min late lol crossing the start line with the last few people, but finished 3000/something out of 10,000 people. I passed almost 7000 people over the course of 2h 43m... Don't stress it. Consistency is more important.
I am new to running and had the wonderful opportunity to take over a youth cross country team in the US. Our K-2 (5-7 year old) run a mile in the race and the 3-7 grade groups run 1.5 miles. During the season our team trains 3 days a week and during race weeks we race on Sundays. I just found your YT channel and find it very informational on training. Do you have any recommendations on youth running?
4:57 "Even at 5K/10K, we need to run a certain amount of mileage for our body to open new capillary pathways...to run fast and sustain that speed over shorter distances; we do need a minimum amount." What is the recommended miles total per week or for long runs you recommend that we build to ?
I am a 72 year old runner who has done triathlons and half marathons for many years. This year in training for a half marathon I worked up from a 4 mile run to a 10 mile run once a week. My other run was always a 3 mile run a week. However in my last run I ended up hurting in my lower left hip area to the point I have stopped training. I was running in 32 to38 degree weather. I have never had any problems in the past ( 15 years). WDYT?
It is also important to do long training runs so that you know that completing the race distance is no problem. Having frequently run further than the race distance in training eliminates the worry/fantasy that the distance is too much and you'll collapse, etc.
Hi Henry, as we mentioned in the video, that works well up to the half marathon distance and even up to 20 miles. The benefit, however, diminishes as you go longer because of the stress it puts the body under, especially when you're training from marathons and longer.
@@CoachParry Yes. For the psychological confidence, which is my point, for longer distances like a marathon, one can do some training runs of the same duration as the intended race time.
I ran 20 miles/day senior year high school and achieved a 4:20 mile. It was a chore and I hated long runs. Then I sat on my arse for almost 50 years and ended-up dead in the emergency room - only to have my heart restarted. I then appreciated just being alive. Running is part of my gratitude and I enjoy long runs now.
@@andrewworrall4302 It's all about an attitude of gratitude. If you think you have something better or more important to do than go for a long run - you don't.
When I started training for ultra distance, a while back now, I made the rookie error of running the full distance. Since that run, I can pinpoint exactly that it caused me Achilles trouble and has never gone away completely. Any advice for my Achilles discomfort?
Well, probably not relevant to Australians, but when the Canadian winter comes, is there a way to do effective base training while minimizing the number of sorties? Getting layered and out is the challenge. Once there, temperatures may vary, but staying outside should be fine but the intensity can't be too high
@Missk8me this video will help you do that: ua-cam.com/video/OHveBDZ7FTg/v-deo.html and also be sure to join the Coach Parry Training Club so that we can get you on a training plan that will help you build up your volume (and distance of your long runs) sensibly. You can join here: coachparry.com/join-coach-parry
Hi my name is Marten, I just want to know is it good to do 2 runs per day like the Kenyans and how can a person run faster for longer races? Thanks a lot for this video Lindsay and Brad. I was doing a 30 too soon last Sunday in 3 hours but are recovering slowly because of my very stif calfs. Regards Marten
You just need to adopt different paces for the different runs you are doing. So tempo runs should be about 7.5/10 on the difficulty scale, anywhere between 20 mins and an hour. Fast track repeats should be hard, maybe 8.5 or 9/10 but less volume. Long runs should be conversational, maybe 5 or 6/10 on the difficulty scale but obviously longer, maybe 60 mins anywhere up to 2 and a half hours. As you get deeper into your season, you can also sprinkle some harder stuff into your long runs as well. Jack Daniels said it best: ‘what is the purpose of this run?’ If you can answer that question for every run then you will be okay with your pacing
@@crayontom9687 In between pure aerobic zone and lactate threshold. In a 5 zone model usually zone 3. A little more than your “easy” pace. If you’re going for a marathon then match your target pace.
@@IT_Farhan I normally try to avoid marathon pace as zone 3 is the ‘dead zone’ for me. Not hard enough to generate much stimulus but harder than easy so still breaks down the body. I do the polarised training now with most training easy or very easy and then one or two sessions (tempo on the road and/or track intervals) per week
@@crayontom9687 Yes there is definitely a lot of opinions about zone 3 and "junk miles". I personally feel there is nothing wrong with it. Daniels considers it as a quality run. Kenyans do progressive long runs. Principle of specificity also supports it if you train for marathons. That being said, I would prioritize a tempo session over an M pace workout if I had to choose one or the other... but I don't have to :)
This info is consistent with my experience training for a 30k road race. All I had time for were 5 or 10k runs 90% of the time with a 14-15k run every couple of weeks, once I got fit enough. I only ran 2 long runs of 21k a few months (I think...) before the race.
I honestly thought I was under prepared, despite training for 7months and only managing 3 runs a week with those distances. But come race day I started dead last, cuz I was 10min late lol crossing the start line with the last few people, but finished 3000/something out of 10,000 people.
I passed almost 7000 people over the course of 2h 43m... Don't stress it. Consistency is more important.
Excellent advice. Love the content. Keep it coming.
I am new to running and had the wonderful opportunity to take over a youth cross country team in the US. Our K-2 (5-7 year old) run a mile in the race and the 3-7 grade groups run 1.5 miles. During the season our team trains 3 days a week and during race weeks we race on Sundays. I just found your YT channel and find it very informational on training. Do you have any recommendations on youth running?
4:57 "Even at 5K/10K, we need to run a certain amount of mileage for our body to open new capillary pathways...to run fast and sustain that speed over shorter distances; we do need a minimum amount."
What is the recommended miles total per week or for long runs you recommend that we build to ?
Great advice 👍
Your content is excellent!
You are too kind Martin! Thank you for watching.
How do you define a long run? Based on what metrics?
nice 1 guys.. tanx
Great channel👍
I am a 72 year old runner who has done triathlons and half marathons for many years. This year in training for a half marathon I worked up from a 4 mile run to a 10 mile run once a week. My other run was always a 3 mile run a week. However in my last run I ended up hurting in my lower left hip area to the point I have stopped training. I was running in 32 to38 degree weather. I have never had any problems in the past ( 15 years). WDYT?
You have tight hip flexors and I assume you probably never stretched it in warm/cool. That's your issue.
It is also important to do long training runs so that you know that completing the race distance is no problem. Having frequently run further than the race distance in training eliminates the worry/fantasy that the distance is too much and you'll collapse, etc.
Hi Henry, as we mentioned in the video, that works well up to the half marathon distance and even up to 20 miles. The benefit, however, diminishes as you go longer because of the stress it puts the body under, especially when you're training from marathons and longer.
@@CoachParry Yes. For the psychological confidence, which is my point, for longer distances like a marathon, one can do some training runs of the same duration as the intended race time.
I had loads of walk breaks today....all recorded...as it was so hot and humid
Good day i want to run 05:40 in comrades what pace must I maintain starting from training up to the race day
what kind of food for running?
If my average pace is 4min per kilometer at what pace should I do my long runs?
I have such a mental block about long runs lately
I ran 20 miles/day senior year high school and achieved a 4:20 mile. It was a chore and I hated long runs. Then I sat on my arse for almost 50 years and ended-up dead in the emergency room - only to have my heart restarted. I then appreciated just being alive. Running is part of my gratitude and I enjoy long runs now.
@@harleylawdude thanks so much. Glad you survived
@@andrewworrall4302 It's all about an attitude of gratitude. If you think you have something better or more important to do than go for a long run - you don't.
@@harleylawdude it's the suffering that gets to me
@@andrewworrall4302 Attitude of gratitude.
When I started training for ultra distance, a while back now, I made the rookie error of running the full distance. Since that run, I can pinpoint exactly that it caused me Achilles trouble and has never gone away completely. Any advice for my Achilles discomfort?
Well, probably not relevant to Australians, but when the Canadian winter comes, is there a way to do effective base training while minimizing the number of sorties? Getting layered and out is the challenge. Once there, temperatures may vary, but staying outside should be fine but the intensity can't be too high
South Africa
I’m new to running and I would like to k ow how to train for long runs. Can you help?
@Missk8me this video will help you do that: ua-cam.com/video/OHveBDZ7FTg/v-deo.html and also be sure to join the Coach Parry Training Club so that we can get you on a training plan that will help you build up your volume (and distance of your long runs) sensibly. You can join here: coachparry.com/join-coach-parry
I highly recommend the coach parry training forum and program!!! It’s the best . Thank you coach Lindsey! -Jen
what is the HR% range (from my max HR) is considred as an easy run?
Zone 2
Hi my name is Marten, I just want to know is it good to do 2 runs per day like the Kenyans and how can a person run faster for longer races?
Thanks a lot for this video Lindsay and Brad. I was doing a 30 too soon last Sunday in 3 hours but are recovering slowly because of my very stif calfs.
Regards Marten
Chat about how to pace yourself, a year in and I'm still struggling
You just need to adopt different paces for the different runs you are doing. So tempo runs should be about 7.5/10 on the difficulty scale, anywhere between 20 mins and an hour. Fast track repeats should be hard, maybe 8.5 or 9/10 but less volume. Long runs should be conversational, maybe 5 or 6/10 on the difficulty scale but obviously longer, maybe 60 mins anywhere up to 2 and a half hours. As you get deeper into your season, you can also sprinkle some harder stuff into your long runs as well. Jack Daniels said it best: ‘what is the purpose of this run?’ If you can answer that question for every run then you will be okay with your pacing
@@crayontom9687 In between pure aerobic zone and lactate threshold. In a 5 zone model usually zone 3. A little more than your “easy” pace. If you’re going for a marathon then match your target pace.
@@IT_Farhan I normally try to avoid marathon pace as zone 3 is the ‘dead zone’ for me. Not hard enough to generate much stimulus but harder than easy so still breaks down the body. I do the polarised training now with most training easy or very easy and then one or two sessions (tempo on the road and/or track intervals) per week
@@crayontom9687 Yes there is definitely a lot of opinions about zone 3 and "junk miles". I personally feel there is nothing wrong with it. Daniels considers it as a quality run. Kenyans do progressive long runs. Principle of specificity also supports it if you train for marathons.
That being said, I would prioritize a tempo session over an M pace workout if I had to choose one or the other... but I don't have to :)
Great advice, just struggled with the accent. Took me a while to figure that “rice” was actually a synonym of “race” 😂
“Talk a lot of rubbish..” lol .
BS