@@casskmiec9472 7 half marathons. That’s impressive. A full marathon, that’s incredible. An ultramarathon is insane. I think ultramarathon runners are clinically insane.
Great stuff! Good to see an Ohio kid doing this. I'm 40+ and started running more seriously a couple years ago but haven't been seeing as much much improvement as I'd like. I think your points are spot on and I'll be focusing on 1 and 2 in particular. Tough to do all the miles with kids and a demanding job but seems there really aren't any shortcuts, just have to put in the work if you want to improve. Keep up the good work and go Cavs and Guards!
Super good video! I would probably have mentioned the importance of being consistent and continuing to show up on the days you don’t feel like it. I feel like those are the days that build the character needed to become a strong runner.
Legit top 5. Would restate #2 - Follow a training plan that includes multiple weekly workouts. A must if you want to do more than simply finish the race.
Love the tips! Running my first marathon in February the Austin Marathon, been upping my mileage weekly and been weight lifting and sleep and fueling has been so essential for me and my training💪🏽
@@chrijani7 I saw that video first, it's what made me subscribe. I like learning how real people live this life. Sadly I dont see any tradesman like myself to mimic, but it's all good
Following from the UK ❤ I'm doing the London Marathon again next year and this time, I'm going to actually train for it! Starting from scratch and taking it seriously this time! 2023 took me 5hrs 44!
Solid tips. Thanks! Quick Q. You said more miles, and you were peaking at 65 miles per week. I'm assuming that was during your marathon training block. In between training blocks, what were you averaging then?
Thanks! In between training blocks I was still averaging about 40-50 mpw. Mostly all just easy running, maybe some uptempo work, but primarily just mileage to stay in shape
Have built to 45 mpw fairly quickly (dealing with some Achilles pain but it’s been manageable, especially on the treadmill). Feeling fitter and not sure if I should keep building mileage, maintain mileage and intensity where it’s at for a few weeks, or keep mileage but increase pace for my zones?
It sort of depends, but really a combination of both. Of course you don’t want to increase both in a given week as that will be too much stress on the body. I think increasing pure mileage first, and then starting to hit solid workouts without decreasing mileage is the way to do it
@ makes sense. Any experience with Achilles issues and how to manage? Soft surface splits? Been doing exclusively treadmill because of it and it’s been good, gotten a lot better. Just don’t want to overdo it by adding pavement back in too soon..
Haven’t had any Achilles problems yet. Running on soft surface helps for sure (as much as you can of course!) also would recommend some warm up and ankle/lower leg mobility exercises
I'd be interested to know what you ran for shorter distance races during each of the time periods. I've never ran a marathon even close to my shorter equivalent race times, probably due to being 6"5 and not running a ton of miles.
I was right around 1:20 HM shape, 16:45 5k around my first two builds. Later I was definitely in shape for a 1:14 or so HM and maybe low 16 5k. I’m not really sure though because I never did many other serious races aside from the marathon!
Didn’t start running until half way through cross country my junior year of hs. Baseball and basketball up through hs as well. I’ll make a running background vid at some point!
@@ShaneKelliher Thanks! was also wondering what you're inbetween-race training is like? It's easy to find plans for races, but I have no idea how to structure my training inbetween
Personally, I’m always doing mileage year round to stay in shape. When there is no race remotely in sight I’m still putting up at least 50 mpw. Somewhere in that ballpark as of now. You can’t let yourself get out of shape in the offseason that was the transition to a serious training plan is relatively seamless
I personally am not doing really any weight lifting at this time. I incorporate some core work a couple days a week. In my opinion, weight lifting is pretty overrated but can be beneficial for either injury prevention, balancing muscle strength, and then really getting to that next level of speed and strength.
Thanks! Controversial opinion - but I personally think that strength training is overrated in a lot of ways. Somewhat contingent on if you are able to run injury free. Core and stability work is one thing (and should be utilized to some extent), but the truth is, the best way to get better at running is to do more running. Strength training isn’t necessarily the magic solution to faster performances. But hey, if it works for you (and certainly it works for many high level runners), then keep up with your strength training! Everyone responds a little different. Would be a great discussion topic for another day.
Thanks! And yes I have a little. A few stress fractures in the metatarsals over the years and then some issues with muscle tightness in lower leg (dorsal flexor). I’ve been lucky to avoid having to take too much time off from injury though!
how different was your average pace on the easy runs from when you ran the 3:11 to later on as you progressed. Ive gotten a lot faster from when i started but my easy paces still around the same
Nice! Finding a good training plan can be difficult without a coach sometimes. I would do some looking around for a plan which involves getting your mileage up north of 60 mpw with ~2 harder running efforts per week. Everyone responds to a certain training plan a little differently, so unfortunately a bit of trial and error is to be expected. Good luck out there!
Okay I won’t act like I’m some biology expert, my point is that once your glycogen stores are gone, your body has to rely a lot more on the Krebs cycle which takes more oxygen to create ATP when compared to glycolysis and the electron transport chain. The point is - once your carb stores are gone, you are not going to be performing optimally
Evening sir I just had a quick question, needed some help I'm a 17.yo boy in south Africa My pbs are : • 3km(11:55) • 1,5km(4:55) • 800m(+ - 2:20 ~ 2:10) Iv started training but just wanted to ask by how many miles were week would be good to hit these times by next year(don't need to mention workouts etc..., just mileage per week) To hit these times(please tell me with what mileage that times would be possible), but this is me 3km(sub 10) 1,5km(sub4:30). (But hoping for a sub 4) 800m(about a sub 2 ~ sub 1:55)
A lot to uncover here. I’d say your 3k and 1500 goals are relatively realistic (maybe pushing a little on the 3k). You have a lot of work to do before a sub 2 800 is in the books. There’s no simple answer to what your mileage should be.. a lot of this may depend on your genetics if you want to hit these times (are you a slow twitch vs fast twitch runner? Do you find yourself performing better at shorter distance vs longer?) you seem to be somewhere in the middle I think. I’d start by working your mileage up to 40-50 miles per week if you aren’t there already. Focus on nailing some VO2 max/short tempo type workouts. Still would recommend a quality long run to be included. I’m rambling at this point, but the short answer is that it depends on more than what you’ve shared with me and I would have to dig a little deeper to find the best training plan for you
The last time I ran a half-marathon I was out of shape. I had gotten lazy so I wasn’t training as much as I should have. my legs started to buckle at mile 9, and I only got about 4 hours of sleep the night before. I felt horrible. I can only imagine how miserable I would have been if it was a full marathon.
@@ShaneKelliher , I finished my first half-marathon in 1:49:12. between then and the second time I ran the Thanksgiving day half-marathon, my son was born, I was in radiology school, and I gained 10 lbs. I was running 4 to 7 miles a week.
Great tips, stick to the basic principles and dont try to reinvent the wheel. No wonder that you improve so much with this level of effort and professional attitude. Wish you to cut some more minutes and to stay injury free.
2:36 runner with 5-6 hours (often interrupted) of sleep a night. Achieved that after a little over of 3 years since I started running. Wish I could sleep more and have tried many things to improve my sleep, but it hasn't changed drastically. Just sayin it's possible if you are consistent and diet is good.
Much respect. I’m not saying it’s impossible - but if you are able to get even up to 7 hours, I believe that would bring drastic improvement. But, at the same time an uninterrupted 6 hours can be better than a crappy 8 hours. Keep on keeping on!
@@vlid0 what works for me is reading book while I’m in bed. I usually end up dozing off. This is just a personal anecdote. I would recommend trying that.
Nice video. For me the things that helped were running more workout miles at or faster than race pace, to get more comfortable with that pace. And race - you can’t run a marathon every week, but. a 10k race serves as a checkpoint every couple months to measure your progress and dial in workouts. And if you can’t find a race - race yourself in a time trial. Running hard by yourself makes you tough as sh#%. Stay chippy - an older runner
Thank you, and appreciate the comment. I think that's really good advice. The more comfortable you can get at race pace and faster, the better. And I've done a few solo time trials in my day. Definitely not the easiest thing to do, but you come out of it so much stronger
good job, but these titles are getting old, you run a 230 by running a lot of miles. No secret here. Good job you met your potentional. Good luck getting any faster than that tho. That is where the real work is at.
Unfortunately a secret for 50% of people who think there’s a magic pill to run faster. Not everyone is a 2:23 guy running 100mpw. Haven’t met my potential yet.
![F.HERO Ft. JSPKK x ลำไย ไหทองคำ x M-PEE - ไม่สนิทบิดหมด (Thai Riders Anthem) [Official MV]](http://i.ytimg.com/vi/kPJZ0UihBfk/mqdefault.jpg)
Knowing you do this with a regular job is inspiring..
No excuses !!
Thank you for all the tips! After 7 half marathons, I'm running my first marathon Detroit 2025. I've been learning a lot from your videos!
Thank you so much! Good luck in Detroit!!
@@casskmiec9472 7 half marathons. That’s impressive. A full marathon, that’s incredible. An ultramarathon is insane. I think ultramarathon runners are clinically insane.
Great stuff! Good to see an Ohio kid doing this. I'm 40+ and started running more seriously a couple years ago but haven't been seeing as much much improvement as I'd like. I think your points are spot on and I'll be focusing on 1 and 2 in particular. Tough to do all the miles with kids and a demanding job but seems there really aren't any shortcuts, just have to put in the work if you want to improve. Keep up the good work and go Cavs and Guards!
Ohio is where it’s at! Cavs are on fire right now. Thanks for the kind words. Much respect for your hard work. Keep crushing it out there!!
Super good video! I would probably have mentioned the importance of being consistent and continuing to show up on the days you don’t feel like it. I feel like those are the days that build the character needed to become a strong runner.
Well stated, consistency is a major key :) discussed a little in tip 1 and 5
Following from Mexico 💚
Thank you so much, this video was so encouraging!!
No problem! Good luck during your next race!
Really like your channel (despite you being a Guardians fan) much love from a Twins fan in Minnesota ❤️ keep up the good work
Thanks!! Hopefully we both hate the tigers at least. I don’t mind the Twins really, I was a huge fan of Joe Mauer back in the day!
Legit top 5. Would restate #2 - Follow a training plan that includes multiple weekly workouts. A must if you want to do more than simply finish the race.
Well stated right there 🫡
You’re absolutely 💯 on point. They’re valid tips. Just one more. Nutrition.
Thanks! And yes, nutrition is super important!
Love the tips! Running my first marathon in February the Austin Marathon, been upping my mileage weekly and been weight lifting and sleep and fueling has been so essential for me and my training💪🏽
Thanks! Great work and best of luck in Austin!
subscribing because you feel like a real person talking to real people, not a pompous ass talking to their underlings. keep up the good work Shane
I really appreciate that, thanks!
Yee this guy is a top g for real - he has a video about his run week and it’s pretty realistic with work and stuff too
@@chrijani7 I saw that video first, it's what made me subscribe. I like learning how real people live this life. Sadly I dont see any tradesman like myself to mimic, but it's all good
Bro that got dark wtf
Following from the UK ❤
I'm doing the London Marathon again next year and this time, I'm going to actually train for it!
Starting from scratch and taking it seriously this time!
2023 took me 5hrs 44!
You got it! Good luck with your training
Congrats on getting London - all the best for training and the race!
5:10 it's great that you have a track open to the public
Yesss, super nice
Solid tips. Thanks! Quick Q. You said more miles, and you were peaking at 65 miles per week. I'm assuming that was during your marathon training block. In between training blocks, what were you averaging then?
Thanks! In between training blocks I was still averaging about 40-50 mpw. Mostly all just easy running, maybe some uptempo work, but primarily just mileage to stay in shape
Still need that sub 2:30, can’t stop there bro!
No plans to stop! Aiming for that sub 2:30 next go around. Hope you can get there with me!
Looking forward to that video on workouts.
I also ran Columbus this year! Was my first ever marathon and ran 2:56. These tips are so true.
It’s a fun course! Except for that one hill you hit in the second half.. nice work!
You were definitely wearing a watch in your 2:32, did it just fail to record?
Yes you’re right - watch said I was running 11 minute pace so shut it off a few miles in
Very inspiring Shane! Thanks for sharing!
No problem!
You say average for the cycle. What was the length of time for the cycle? What was the average volume for the 4 highest volume weeks?
4 month cycle roughly. Right around 45 for the 3:11, 55 for the 2:48, 60 for the 2:39, and then ~70 for the 2:32
From your experience-Increase mileage or pace zones first? (I.e. increasing zone 2 pace for example)
Have built to 45 mpw fairly quickly (dealing with some Achilles pain but it’s been manageable, especially on the treadmill). Feeling fitter and not sure if I should keep building mileage, maintain mileage and intensity where it’s at for a few weeks, or keep mileage but increase pace for my zones?
It sort of depends, but really a combination of both. Of course you don’t want to increase both in a given week as that will be too much stress on the body. I think increasing pure mileage first, and then starting to hit solid workouts without decreasing mileage is the way to do it
@ makes sense. Any experience with Achilles issues and how to manage? Soft surface splits? Been doing exclusively treadmill because of it and it’s been good, gotten a lot better. Just don’t want to overdo it by adding pavement back in too soon..
Haven’t had any Achilles problems yet. Running on soft surface helps for sure (as much as you can of course!) also would recommend some warm up and ankle/lower leg mobility exercises
I'd be interested to know what you ran for shorter distance races during each of the time periods. I've never ran a marathon even close to my shorter equivalent race times, probably due to being 6"5 and not running a ton of miles.
I was right around 1:20 HM shape, 16:45 5k around my first two builds. Later I was definitely in shape for a 1:14 or so HM and maybe low 16 5k. I’m not really sure though because I never did many other serious races aside from the marathon!
What's your history with running/sports? when did you start running?
Didn’t start running until half way through cross country my junior year of hs. Baseball and basketball up through hs as well. I’ll make a running background vid at some point!
@@ShaneKelliher Thanks! was also wondering what you're inbetween-race training is like? It's easy to find plans for races, but I have no idea how to structure my training inbetween
Personally, I’m always doing mileage year round to stay in shape. When there is no race remotely in sight I’m still putting up at least 50 mpw. Somewhere in that ballpark as of now. You can’t let yourself get out of shape in the offseason that was the transition to a serious training plan is relatively seamless
I would really love to see your race day nutrition plan, gels, salts, hydration video… please 😂😂😂
I can try to make one at some point
Do you have a weight lifting program you follow along with your weekly running miles ?
I personally am not doing really any weight lifting at this time. I incorporate some core work a couple days a week. In my opinion, weight lifting is pretty overrated but can be beneficial for either injury prevention, balancing muscle strength, and then really getting to that next level of speed and strength.
Hi from England Really enjoyed your video,very useful, I also do strength training, what are your thoughts on strength training?
Thanks! Controversial opinion - but I personally think that strength training is overrated in a lot of ways. Somewhat contingent on if you are able to run injury free. Core and stability work is one thing (and should be utilized to some extent), but the truth is, the best way to get better at running is to do more running. Strength training isn’t necessarily the magic solution to faster performances. But hey, if it works for you (and certainly it works for many high level runners), then keep up with your strength training! Everyone responds a little different. Would be a great discussion topic for another day.
Does it need to be running or can it be biking too?
Running most of the time. There is a time and place for biking or cross training during recovery days.. but that’s about it
What would you suggest sir is possible?
Great vid, dropped you a sub! Have you ever dealt with injuries?
Thanks! And yes I have a little. A few stress fractures in the metatarsals over the years and then some issues with muscle tightness in lower leg (dorsal flexor). I’ve been lucky to avoid having to take too much time off from injury though!
how different was your average pace on the easy runs from when you ran the 3:11 to later on as you progressed. Ive gotten a lot faster from when i started but my easy paces still around the same
Just like you said my easy runs have been around the same pace! Even slower in a lot of cases. 7:15-8 min/mile
Ran 2 marathons 10 years ago and it wasn't pretty! Just signed up for the Chicago 2025, thanks for the pro tips!
No problem, good luck out there!
Currently building mileage to run a sub 2:50 in April. What plan did you follow to run 2:48 or where's a good place to look for a good training plan?
Nice! Finding a good training plan can be difficult without a coach sometimes. I would do some looking around for a plan which involves getting your mileage up north of 60 mpw with ~2 harder running efforts per week. Everyone responds to a certain training plan a little differently, so unfortunately a bit of trial and error is to be expected. Good luck out there!
Applicable for me. I just did my 2nd marathon in 3:11 and looking to break 3:00 on the next one
Best of luck! You got this
@@weaponizedmemes3461 that’s fast.
The krebs cycle is just how all ATP is made, it's not exclusive to any substrate (carbs fats or proteins)
Okay I won’t act like I’m some biology expert, my point is that once your glycogen stores are gone, your body has to rely a lot more on the Krebs cycle which takes more oxygen to create ATP when compared to glycolysis and the electron transport chain. The point is - once your carb stores are gone, you are not going to be performing optimally
Evening sir I just had a quick question, needed some help
I'm a 17.yo boy in south Africa
My pbs are :
• 3km(11:55)
• 1,5km(4:55)
• 800m(+ - 2:20 ~ 2:10)
Iv started training but just wanted to ask by how many miles were week would be good to hit these times by next year(don't need to mention workouts etc..., just mileage per week)
To hit these times(please tell me with what mileage that times would be possible), but this is me
3km(sub 10)
1,5km(sub4:30). (But hoping for a sub 4)
800m(about a sub 2 ~ sub 1:55)
A lot to uncover here. I’d say your 3k and 1500 goals are relatively realistic (maybe pushing a little on the 3k). You have a lot of work to do before a sub 2 800 is in the books. There’s no simple answer to what your mileage should be.. a lot of this may depend on your genetics if you want to hit these times (are you a slow twitch vs fast twitch runner? Do you find yourself performing better at shorter distance vs longer?) you seem to be somewhere in the middle I think. I’d start by working your mileage up to 40-50 miles per week if you aren’t there already. Focus on nailing some VO2 max/short tempo type workouts. Still would recommend a quality long run to be included. I’m rambling at this point, but the short answer is that it depends on more than what you’ve shared with me and I would have to dig a little deeper to find the best training plan for you
brother that is is simply an insane time
Haha I appreciate that
The last time I ran a half-marathon I was out of shape. I had gotten lazy so I wasn’t training as much as I should have. my legs started to buckle at mile 9, and I only got about 4 hours of sleep the night before. I felt horrible. I can only imagine how miserable I would have been if it was a full marathon.
With some dedicated training I’m sure you can pull off a solid HM race and eventually a full!
@@ShaneKelliher I ran a 10 miler on October 20th and did pretty well especially since I was running in a Batman costume.
@@ShaneKelliher , I finished my first half-marathon in 1:49:12. between then and the second time I ran the Thanksgiving day half-marathon, my son was born, I was in radiology school, and I gained 10 lbs. I was running 4 to 7 miles a week.
"Eat, sleep, run, repeat!"
That’s the lifestyle!!
Number 3. Eat.Sleep.Run.Repeat
Facts
Jacob is COOKED
🤣 🤣 🤣
What was ur peak mileage during training?
It was varied over the years as I’ve said, for my 2:32 I had a week or two at 80 mpw. Prior to that I was peaking at 70 max
@@ShaneKelliher nice. Thank you
Did you run your first Marathon in 3.11 ?
Yes!
Great tips, stick to the basic principles and dont try to reinvent the wheel. No wonder that you improve so much with this level of effort and professional attitude. Wish you to cut some more minutes and to stay injury free.
Thanks! I really appreciate it. Sub 2:30 coming soon
TBF 3:11 on the flying pig might be sub 3 somewhere else
lol you might be right. That’s a tough course for sure
Have you ever hit the wall?
Yes I have. It’s not fun. Mile 22 will treat you rough if you don’t fuel properly :(
3.10 marathon of 40 miles is hella good
Thanks! Definitely helped coming straight off high school training
You missed the age factor
Age is just a number!
HAVE CONFIDENCE FOR SURE.. This was my downfall a week ago.
Always believe!!
How does Jacob run 50 miles a week and eat 1 single meal… I would die 💀
Lmao yeah Jacob is a freak of nature in his own way. But not the type of guy you wanna model your life around
Keep it going like that.. You will end up under 2 hours :)
Challenge accepted
2:36 runner with 5-6 hours (often interrupted) of sleep a night. Achieved that after a little over of 3 years since I started running. Wish I could sleep more and have tried many things to improve my sleep, but it hasn't changed drastically. Just sayin it's possible if you are consistent and diet is good.
Much respect. I’m not saying it’s impossible - but if you are able to get even up to 7 hours, I believe that would bring drastic improvement. But, at the same time an uninterrupted 6 hours can be better than a crappy 8 hours. Keep on keeping on!
@@vlid0 what works for me is reading book while I’m in bed. I usually end up dozing off. This is just a personal anecdote. I would recommend trying that.
You gotta run slow to get fast.
yes, but you also have to run fast to get fast!
@@ShaneKelliher true. Running slower longer builds an aerobic base so you can run faster longer.
Nice video. For me the things that helped were running more workout miles at or faster than race pace, to get more comfortable with that pace. And race - you can’t run a marathon every week, but. a 10k race serves as a checkpoint every couple months to measure your progress and dial in workouts. And if you can’t find a race - race yourself in a time trial. Running hard by yourself makes you tough as sh#%. Stay chippy - an older runner
Thank you, and appreciate the comment. I think that's really good advice. The more comfortable you can get at race pace and faster, the better. And I've done a few solo time trials in my day. Definitely not the easiest thing to do, but you come out of it so much stronger
good job, but these titles are getting old, you run a 230 by running a lot of miles. No secret here. Good job you met your potentional. Good luck getting any faster than that tho. That is where the real work is at.
Unfortunately a secret for 50% of people who think there’s a magic pill to run faster. Not everyone is a 2:23 guy running 100mpw. Haven’t met my potential yet.
I don’t believe him, 60miles a week to run a 2:38? No way
I guess I’m just built different
No way 60miles a week will make u run a 2:30
Most likely not.. but you don’t know that for sure. Depends on the runner