Training For A Marathon | How Many 20+ Mile Long Runs Should You Do?
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- When training for a marathon - how many 20+ mile long runs should you do? We decided to ask runners this question while walking around the San Francisco Marathon expo. As you can imagine there are a lot of different answers here and no shortage of opinions.
In the second part of the video, Coach Nate reviews the purpose and benefits of these long runs, the drawbacks to doing too many of them, and how best to determine the right distance and number for yourself. Let's jump in...
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I train my athletes by time. Longest run is 2 hours 45 minutes. Aiming for a specific distance means some athletes could be on feet for over 4 hours in training. The recovery from that is huge. The focus should be the whole week, not one run.
Ian Loughead 🙌🙌
This works also really well if running on trails or mountains.
from your avatar you look like a very experienced coach and runner, who helped to finish and PR a couple of hundred runners ;-)
My friend trained on 10miles (16km) and he got his BQ... Wonder how he did it tho
What do u mean the whole week? Not one run... u mean running a whole week adding to 2 hrs and 45 mins?
I'm one of the slow runners (first marathon was 6:50:00), so I cap at 3 hours for the long run. Strength and intervals are the focus.
I am running my first marathon in a month, have done an 18, 19 and 20 mile run so far - the final 22-mile run is coming up this week. Feels good so far, all of them has been under 3 hours.
Nice! Hope the body is holding up too. Stay pro active on your mobility work esp bw now and race day!
@@TheRunExperience Will do, thanks for the advice :)
Do you stop to stretch in between or consistent? I’m having trouble still
Ran a 3:15 marathon on only 35 to 40 miles a week. That included several 16 miles, and just one 20 miler.
You probably getting close to the maximum value you can get out of your 35-40 as possible to do that. I believe it because alot of people run alternating miles per week. 35-40 consistently is enough room to do alot of running work in it.
What is your training like? Speed, tempos?
Well, for how many years have you been doing this?
Sounds good. I'm just getting into the first 40+ mile weeks in my training plan and it really is a lot of time to fit into your week. Even as someone without a lot of family obligations, it can be tough to balance with work, general life stuff (cooking, eating, cleaning), other hobbies, and of course sleep!
I don't think it matters much whether it's 16 or 20+! It's about weekly volume that makes you stronger for a marathon!
lfmars98 exactly......
Well that makes me feel better. I’ve done 38 so far this week and trying to save my legs for a 19 miler tomorrow for a total of 57. 😵 Scary for me.
What about knowing how to refuel/ hope to push through the wall!??
i did a lot of long runs for Philadelphia. I basically kept adding two miles to each long run, I did one 20 miler, one 22 miler, and one 24 miler.
I signed up for philly this year. I do half marathons though. So much easier :)
Ran The Sfo Marathon last July. It was my first marathon . Had a 3 hrs 51 mins. While I was training for the marathon , i just did one 20 mile training and it was three weeks before the marathon. Love your videos , regards from El Salvador
Mauricio Salazar so glad to hear that!
Balance is more important than a long run. I will spend 20 min before and after my run softening tissue (foam rolling,) mobility, and/or strength training. Total weekly mileage is more crucial to me than one big long run. Not saying I don’t ever get a 20 miler in but I feel ready to go with a handful of 16 milers during a marathon training cycle.
Bill Procter sounds like a thoughtful smart approach!
Thanks to the Asian guy for km's.
They should note both, miles and km's this way they would attract lot more viewer. Have a blessed day
If I've had a long break from running, like I recently have had and only done up to 10 km's (6.2 miles to you US Americans that still uses mesurementsystems from the Middleages 😂), I take two half-marathon races a week apart, then a 32 km training run at slow speed and then finally a half-marathon race one week before the marathon.
If I'm strugling with my strengh, I put in a 28 km run between the first and second half-marathon race.
So either I do four weeks of end-preparation or five weeks.
But building the base before the end-preparation periode takes a lot longer...
For the ultra runs, I from time to time do 4 - 6 hour runs at really low intensity. Its about keeping rytm with drinking and eating from the vest and working steadily when in the "pain cave".
And also I have found that if I do not do this regularly, my feet seems to loose strengh really fast.
Oh, and I just love to run...
I've been running actively for 1.5 years and each month I up my average mileage just a little. This has been a natural progression as I feel more fit and capable. I try to do one weekly long run (doesn't always happen, but I plan on it nonetheless). I'm not training for a marathon, but do plan do run one "soon", and really I'm just training to continue to improve my capacity and abilities. My long runs are now 15-18 miles long at a 7:30-8:00 min/mile pace. For context, I now average 45-50 miles per week. I've stayed injury free and hope to keep it that way while slowly increasing my base. During the week, I'll do a mix of tempo, recovery, and possibly an interval run. Just this last week, I ran a 10 mile PR at 6:55 min/mile avg and an 18.3 mile long run at 7:40 min/mile pace (2 hrs 20 min run).
Longest I did was 16 miles before my marathon. I was supposed to do my first 19 mile run last week but ran through to 26.2! Probably could been faster with more training but I felt good and wanted to do it!
Love it! that's how I ran my fist half marathon without any event or planning whatsoever, just felt up to it, haha.
For my first marathon I only ran one 20-miler at 3 weeks from race day. For my second marathon, I did one at -5 weeks and -3 weeks. The second one included an 11km Warmup then a HM at goal pace/strategy. My third marathon was only 10 weeks later, so I eased off for a couple weeks to recover and then did a 20-miler at 6 weeks out and again at 3 weeks to race day. In both marathon 2 and 3, the first 20mi run was on a Sunday, after a 10mi steady run on Saturday, designed to get me used to running when tired. Nothing too taxing, just enough to get into the race day headspace so you can feel confident in the last 10k.
I did 2*20's and 1 * 18 and multiple at 15, 16 this last marathon prep. It helped greatly to go through wall before the race
The answer depends on what your ability and expectations are. In my experience, the most important decision I made was to get a coach and talk through what I was trying to accomplish. The goal for the first full marathon was to finish a half first, and then take 6 months to get to a full marathon. Also, if your goal is somewhere around 3:30, that is very different from doing a 4hr PB. Also, if you are starting from scratch, more or less, give yourself a year to avoid injury. I knew people that got all exited about their progress and started running too fast and too long and they never recovered from the initial injuries like IT bands etc. Having said all that, for the first full, doing up to 16-18 miles and then taper for 3 weeks is reasonable. For the next 2-3 races I did 5x20 miles in consecutive long runs with tempo training twice during the week and at the end when we tapered, running the 14 miler felt short! The recovery part was also really important and if you felt tired, you just took days off until you felt healthy. This is for a 3:15-3:25 PB. If you want to it sub 3hrs, you need a lot of speed and strength work, but remember that the real race starts at mile 20, and if you havent built up the energy reserve through your training, there is nothing you can do.
One last note is that modern marathon training programs started with Emile Zatopek, (Olympic gold in the 50s) who used to run 26x1 mile intervals in one block. Meaning, it was ALL tempo runs. But if you are just doing a leisurely 4hr time, just run with your club or group runners and stay healthy and enjoy it. You will improve over time with the help of your coach.
I’m 320 pounds and running my first marathon on may 4th. My longest run will be 20 miles. I run a lot of 10 mile runs each week with one longer run thrown in each week.
I did 20 miles last year at NYC Marathon and I did 4 hours. This year I would like to do less than 4 looking forward to 3:45. And I got the same program TRE
100% agree with the holistic comment. For me, I do a coached quality exercises day (track, hills, intervals), slow recovery day, tempo day (my LEAST favourite) and long run day. Non running is 2 gym session - one is mostly is movement/mobility (usually the day after my long run) and the other is strength focused, which has been critical for me in no longer having chronic knee problems. Done a fair few half marathons and shorter, now going for first marathon, and so far built up to 30km, will max out at about 34, then taper back. Every week is a new distance PB at the moment!
Great advice. It's daunting to do your first 20, but well worth it!
Last year i tried a new 21 week program for a marathon, the long runs stared from 20k and they were every second week reaching to 37km. During the week i had my tempos, intervals, aerobic and easy runs, also i had some core strength exercises. Since the long runs were every second week i could recover better than my older programs where the long run was every week and i couldn't wait for the next long run, each time i did a PR and finally i run my marathon with 30min record.
I have done about 8 Marathons in total and I hit the wall in 6 of them. Even during training I can fell my body coming close to bunking after about 17 miles of running.
For these reasons, I decided I will do at least three long runs over 20 Miles to get my body used to that last 10K.
I try 4 x20 milers + 1 x22 miler. I often end the run is I feel that the training effect is accomplished. So 18 strong miles is better than 20 with 2 weak miles. Most of those are goal pace finish runs so we I end my run, I am ending race pace and switching back to recovery mode.
I ran my first marathon a few months ago and my longest run was 30k (18.75 miles) which I ran in about 2hrs 30mns. I don't think you necessarily need to run 20+ miles, but I guess it depends on how fast you are. What really worked well for me was to include intervals at around 10k pace during my long runs to get my legs really tired before I practiced my marathon pace. And I actually ran my marathon way faster than the "marathon pace" I trained at during my prep ( I was aiming for 3'45 but ended up running it in 3hrs 23mins - and I'm a woman).
About 6. My best cycle I ran a 100k 6 weeks before my marathon. In the 6 weeks before the marathon I focused on speed since I had such a good base. But the number of 20+ mile runs is dependent on the individuals background and what they are trying to do.
In theory, I get the risk of not running more than 3 hours. But if you do run a 20 miler in training, you'd have to run at 9 minute pace. In conjunction with long runs are supposed to be conducted at an easy pace, let's say for the sake of argument, 9 min/mil is 60 seconds faster than race pace, so race pace is estimated to be 8 min/mil. This is roughly a 3 hour and 30 minute time for the marathon. But the average finish time is somewhere around 4 hours and 20 minutes, at a 9:55 min/mil pace. If you add 60 seconds for an "easy" pace, your long run pace is 10:55 you would only be able to do a 16 mile run. If you aim to finish in 4:45 hours, that longest long run decreases, etc. It just seems like a lot to ask new(er) runners aiming for an average finish time to run an additional 10.2 miles on race day. Do you have to be running 50+ miles (random estimate) a week to be fit enough to run a marathon when factoring in the 3 hour long run rule?
I'm currently running 8-miles in the morning and 8-miles in the evening, giving my legs a little rest during the day so I don't damage them too much. I will do a couple of 20-milers just before the marathon.
My dad ran sub 2.30s back in the day and there long runs was always 5km over the actual distances to be more comfortable when race day came, however he said strength training and rest days are essential.
Thanks for the advice....By strength training, do you mean weight lifting in the gym?
Average 1 x 32km / 20 miles run 3 weeks before marathon day 🏃♂️. 👍.
Run on a fatigued leg is the takeaway for me here...I’ll practice that. I have my first full marathon coming up exactly one month from now, finished Ironman 70.3 late Oct and a half marathon coming up on 17th of Nov...except I’m planning / practicing interval runs and hill runs...thank you
During my current training block, I've hit marathon distance 7 times with my longest being a 50k training run. I had been doing back to back long runs until my weekend mileage hit 40 for Sat/Sun. I find it easier to hit a two day total of 40+ miles when the first one is longer that the second.
Daniel Gibson wow. That’s certainly a way to do it!
@@TheRunExperience Thanks. My goal is to use this marathon training block to gear up for my first 100 mile run in the Spring which explains the differemce in training philosophy between this and other marathon training.
by time for me and also like a triathlete by doing rides that makes my legs tired but stronger for longer distance and lots of tempo runs to practice pacing
I'm doing the Hanson's Marathon Method that prescribes the notion of cumulative fatigue. My long run is 16, but has a slightly shorter long run the day before. I kinda like it.
The Carters let us know how it goes!
How long is the long recovery run after your long run?
@@tracymeharg6131 it should be 1.5 miles, but sometimes I cut it short.
Oh not far then? I do long runs 18-20 miles then a 3 mile recovery run the day after. I thought yours would be 16 Saturday then maybe 10 on Sunday for some reason
.
Tracy, sorry, I misunderstood you. The long run on Sunday is preceded by ten miles the day before. Monday is a x- train day, then recovery run on Tuesday of six miles.
I have a marathon in less than 2 weeks!! I'm also aiming to set a Guinness World Record Marathon Costume Title - so my long run training has been a little skewed since I've been running in slippers haha..
Iron Will 🤔🤔😬😬
Way late on this. Agree on weekly mileage and working in smaller doses of pace work. I did 5 20-23 mile runs leading up to the LA Marathon in March and felt fine (after eating a ton). I would have tweaked my taper a bit, but everyone will be different in that regard.
My 20 milers were well below race pace and mostly in the “easy run” feel. The 8-10 milers were paced a bit faster and hurt way more when done.
Excellent advice. Running my first marathon soon. I'm finding out all these things in my journey.
Hi grate video thank you I’m building up for October half marathon I’m doing every Monday long run for two hours and 5 minutes depending on the conditions I run in this time period from 20 to 23.5 km other days in the week I have speed runs intervals runs and some leg workouts I’m planning to do sub hour and a half for October 😉
Awesome as I’m about to head out for my long run for my 42km trail race next month. I will do a couple of 30kms which is cool for a trail race but would do 3 x 32km for a road marathon. Thanks for this Nate
I'm only planning to go up to 20 before my marathon. 16 was this past weekend, 17 this coming weekend...taper, 18, 20, and two weeks taper before my race.
I do one 20 miler after long runs of 14,16, 18, each week then the 20 and then taper down with the next long run of 10miles.
Breaking the runs as coach said, 8 miles ast easy pace then 6 miles at marathon pace, 2 miles 15/20 seconds faster then marathon pace and ease back to marathon pace fir 4 miles
So I do Hiit workouts up to 4 days a week. I'm doing my first marathon in March. Im hoping to continue doing my Hiit and to do long runs once a week in the morning prior to my Hiit sessions on Saturdays. Im planning to do distances of 10, 14, 16, miles once a week and a distance of 20 miles at least 2 weeks before the marathon. I hope to do 20 mile runs twice (1 at the start of training, and the second two weeks before the real thing).
I've done half marathons before, trail running, barefoot running. Its been years though. I have run sub 7 miles with 14 lbs within about an hour as a 4'11" female weighing 100 lbs. Let's see how it goes.
On average I cover 50km sometimes 70(per week) with one long run up to 5 or more hours. Because I stay in green zone it doesn't take big toll on the body. But short runs during week maybe 7km tempo & hill reps. Loads of cross training &yoga/stretching.
I would always try and get comfortable with 22 miles but this cycle will be focusing on a 100k week, 4*25. I'll still do 2*22 mile but the main deal is the 100.
Can you try nothing but LSD long slow distance runs? I've done it before a long time ago it kinda works for building distance but doesn't really build speed for a while. It worked and I got my mileage high off it sorta back in the day like in 2005. Because if these people are running low mileage under 25 a week, just doing nothing but long slow distance might work ( like it sorta did for me). only run 3x a week like and run as far as you possible can go. Instead of doing tempo runs and intervals which might make things worse for slower runners maybe. I used to think the farther you ran the faster you got and that was my philosophy back then. Now i know its not true, but i was faster when i did that and was building up to like 22-24 miles than i am now. It just was extremely slow for a long time then i got good after while. Then any distance less than what you built up to is a peice of cake and i could do 11 mile time trials which would be impossible before. ANd a half marathon was a distance that was easy for me, while being hard for me before. Although at the same time my 1 mile time gotten slower since i never ran that short of a distance anymore. My conclusion is that it works temporarily like a sort of base training plus just a ton of miles instead of other types of runs. You can do that for a few months, up to 3 at a time, i think. Not giving advice really just saying what i did i guess, because its easy to misinterpret what i said or give bad advice online so i try not to do it. And this will make the marathon distance easy if you really do this for a while. It's easy to get injured doing this though. I had to go to the foot doctor because of this once then kinda laid off the 3-7 runs after that. Then i only did 4 hours max after my foot injury so i didnt get hurt again.
Real Strategy Gaming a youtouber “el coyote loco” who runs 13:50 5k does this in the off season, long runs daily in the hills in italy until he has a huge aerobic base, but then he tapers off and does some 20 minute tempo runs to get leg speed.
I usually do four 20-22 mile runs in a cycle.
Awesome video! Thank you. Does the 3 hour cap also apply to trail runs?
I train according to time, my longest long run is 3h30. I did my first Comrades this year as well :) I was wondering what your thought is on back to back long runs and how long should they be? Thank you for all your videos they really do help allot with my training here from South Africa!
I am at my 9 marathon. I am going to try to do 3/4 2o miles. I have to believe. I can become a better marathon runner
*How many Marathon paced (long) runs?
Seems to me the science says you get all the benefits from long slower paced runs, or faster tempo runs.
I feel like I am late to the party on long runs. I always thought of runs in terms of 45 minute easy , 60 minutes at a stronger than easy pace, or 90 minutes, with 90 minutes being the long run. I would run weekdays alternating between 45 and 60 minute runs, off Friday, a hill run on Saturday and 90 on Sunday. Everything was run more or less by feel and I saw pretty big improvements. Ran 3:27 on race-day. Now I want to really pursue a 3:00 marathon and I plan to up my mileage, but I am not really sold on running 3 hours for training. Am I crazy? Should I take these long runs more seriously?
If your in marathon shape what is minimum amount you need to do to maintain your fitness level
I'd say 4-5 dedicated training days per week - blending running, strength training and mobility work.
20 miles should be the max for marathon training regardless of experience. Anything beyond that will bring a unwanted injury not worth it.
Now for Ultra runners 30 miles max.
I’m training for a 50k ultra spartan marathon. Been using the Hal Higon ultra marathon program. This will be my 2nd 50k. I have never ran a marathon by itself. This program goes beyond 20 miles and 3 hours. It goes up to 5 hours. As a matter of fact I anticipate running 2-30+ mile long runs prior to the race. Is this unusual?
I'm using a new process in preparation for my marathon coming up here on the 14th. I will let you know if my training worked well.
no update. can we assume now that it din't go well?
gudboyngdisyerto on the contrary, I set a PR. I would have told you how I trained but when you ASSUME things you make an ass out of u and me.
Just doing the math: 20 miles in 3 hours max means 9:00 min/mile or 5:35 min/km. That propaply means you can run the marathon in 3:30 hours or faster. So anyone else shouldn't do any 20 mile long runs by the 3 hours rule.
I’ve done 2 x 32k,’s two weeks apart and was planning to do one more this Saturday but not sure due to Achilles tendinitis. How important is doing that last long run 3 weeks out before tapper? I’m running BERLIN-MARATHON in about 4 weeks.
Bcusa aus do back to back 16k’s... evening/next morning... with proper rest, recovery, refueling in between
I didn't run a marathon yet. I run a few ultras (trails), but I'm chasing cut-off times. I recently decided to improve my speed and running stamina. So finally I decided to run my first marathon (although is very boring).
The 3 hours max for long runs sounds great (that will put me in about 19 miles). Thank you for the advice.
What do you thing about back to back long runs?
Doing back to back long run is the best training strategy for ultra running. It reduces risk to injury a lot.
But if you are lacking speed it isn't the best strategy for you because you can already do the distance. As you said you have to focus more on speed and running form.
I do back to back 22 mile runs and get you fit and gets your body use to running on fat
thx
I run on a program called Marathon rookie. I’ve used it for all 4 marathons that I’ve ran. The last few weeks you run a 18, 20, & 22 mile run. I think the best thing to do is find a running schedule from the very beginning and stick to it. I also push my tempo every run. I know this isn’t very popular advice but it gives me short term goals during my training. How many miles can I get under 8 min. Or 7 min. Etc.
I have a question though for us slower runners. A 20 mile run takes me 4 hours. So 3 hour limit means all I get is 15. Are you sure that 3 hr limit will be enough? My full is in 3 weeks 😯 and I am scared to not do 21 beforehand
Have you run 20 yet or does your plan only call for a 3 hour run (time based plan)?
My plan call for 22 miles. I ran 20 on a treadmill 3 weeks ago and was planning to run another 21-22 today or Wednesday. I had a sprint Triathlon yesterday so I didn't want to do all the miles this weekend. I am all sorts of confused after watching the video though because he says if you run more than 3 hours, then its negative training. 🤷♀️
@@ambissing I would run 20 per the plan regardless of how long it takes you. I would not go over 20 since you are aware of your pace being a bit on the slower side (that's OK!) This will be a good gauge as to where you are. I must say 20 on a treadmill takes some mental toughness.
@@bradfernandes8843 I put on running documentaries. It helped pass the time but it certainly wasn't as enjoyable as 20 trail miles. Thank you for your suggestions
I would agree with the video and say to cap it at 3 hours. 4 hours is a long time to be running during a training run if you're not training for an ultra. I've heard some coaches suggest that for "slower runners", a good strategy is to try to do back to back long-ish runs. Eg. run 10 miles on the Saturday and then 15-16 on the Sunday. This way, you're going into the Sunday run with fatigued legs (which mimics the marathon), but you're not risking injury or overexertion the way you are when you go past the three-hour mark in a single run.
SF WAS HARD ALL HILLS. THE GOLDEN GATE BRIDGE WAS BEAUTIFUL.
🙏
This year Comrades is 55.9 miles
1,194,417,975 Comments it says lol wow. I ran as much as these people did before for the half marathon as they did for the full marathon.
Zero. I am not trying to beat any time, I am not going to win so I would rather be fresh on the starting line with no shin splints or dead thighs than to look back at my strava while icing my body.
So for half, 10 miles?
Michelle H last year I did 2 different half plans, one with 5 12-mile long runs and one more advanced plans that alternated long run of 10 miles and 14 miles for a few weeks. Felt strong on both plans. Those long runs don't punish you like the full marathon ones do wherein lies the different in not training the full length for the marathon.
i've done 17 or 18 before i've ever ran a half marathon. 10 miles is not enough At least I think. IT depends if you want to run under a 1:50:00 or just finish or what though. I wouldn't try to just scrape by like that, because race day and any day is different up and down and if you have a slightly down day instead of slowing down by 5-10 minutes you just crash and cant run 9 miles then walk 4 that wouldn't be prepared.
No because you can run fine for 2-3 hours without hitting that wall. For half I'd go for time instead of distance.
If it's your first half, I would go up to 11 or 12 miles. But if you've done a few halves, I think you can go up to 15 miles. There are lots of aerobic benefits to going beyond the distance while keeping the pace comfortable.
Depends on your experience and goals I would say. For my first three (I think) half marathons I didn't go above roughly 11 miles in training, however with time I moved on to 18 or 19 miles occasionally, also helps me mentally to know that I can do more than the race distance, even if slower.
16, 18, 20, 42, 187.5, 6831 etc. etc. Put any of these figures into the commentary and place ‘miles’ behind-it and 95% of the world is going to be perplexed, undertaking an exercise in mental arithmetic (into kms) & still left with enough brain power to continue watching. That said, viewers from Burma will understand those distances.
Thumbs up X 1.000.000!
Ah shit I’m so screwed! I’ve only hit 5 miles and I’m running in 2 weeks!
Off topic. FYI your channel has been unsubscribed without my knowledge. I was looking for some older videos and I couldn't find your channel on my list. (TH-cam algorithm? 🤷♂️)
oh no! Glad you're back on :)
Like
I trained for 3 weeks easy dubs
Interesting. I love long runs and I hate track/speedwork. I’ve been running marathon + distances every Saturday since June and I’m definitely getting faster. Maybe I’d improve more if I did intervals and tempo runs but I think there’s an argument to be made for just doing what you love.
Is it better to run a 20 mile long run at marathon pace or 22 mile run slightly slower?
Excellent advice , I used to run a 20 mile race a month or so before my marathon at 6.5 min pace so I knew I could maintain the pace for 20 miles and then it was a case of how much time I lost in the last 10k as to whether a got a PB or not , I normally dropped to around 6.45 min pace , maybe in hindsight I should have done longer training runs , not sure if that would have helped though .
I guess I'm doomed... my 20 mile long runs take me over 4 hours, especially when I bonk in the heat and have to walk for extended periods.
@rphnick no you aren't doomed. A long run takes as long as it takes; it's about preparation & getting ready. You should be proud of yourself & I'm sure you will rock it & do great 👍
@@willgatewood3854 Thank you! I will keep my head up high and try to remember that I'm doing the best that I can when I run my marathon later this month!
@rphnick what Marathon are you doing if you don't mind me asking? I'm doing my first Marathon next March in Los Angeles. Don't worry about ur time & just enjoy the experience & look @ it this way; ur going to set ur PR for a Marathon that day. It's better to finish last than never start @ all 👍
@@willgatewood3854 Belleville Main Street Marathon. It's a small event with perhaps 200 participants. Good luck with yours!
spot on advice thanks.
In 1985 at age 28 I was much different runner , by that summer of 1985 I switched to triathlons saving my body by cross training . Now speed is not in my mindset as it is better to keep moving than to not move at all . Meaning if someone my age is trying to run at age 65 as if they are 35 , their body will pay the price for that speed . Heart problems , hip, back, knee , feet all I have seen in the last 37 yrs as those who run choose to keep pushing it hard instead of smart . Hills and heat means I run slower in training, and stronger on cooler and flat race day conditions .
"running at those more moderate speeds" 😂😂 yep, I am slow!
What do you think about the MAF method. Can you get fast using it? I was a sub 15 5k runner in HS and various injuries over the past 20 years kept me pretty much sidelined. I'm now back to running again, about 40 miles a at this point. I'm playing with this MAF method and so far no injuries but I'm pretty slow at MAF pace, 9/mi or so.
andrew michaud you sound like me... 3:46 miler 7 years ago... then injury injury injury. 7 years of yoga and weight training, and now I’m back to accumulating slow mileage and cross training to prep for a 5k/half marathon at 36. What is MAF?
@@christophergreen2106 WOW sub 4 min mile is smoking fast. I was in the low 4:30s pretty consistently. Anyways, MAF stands for Max Aerobic Function and developed by Dr. Phil Maffetone. You take 180 minus your age and that's the max heart rate you should train at. At first you end up having to run very slow and maybe even walk some but supposedly after a while you will be back to the same speeds as before but now at a lower heart rate and less injuries. I've been doing it for a month and I'm starting to see some improvement in speed but no where near my non MAF speeds. I guess I'd like to find some validation that this method works and how long it might take to get faster.
andrew michaud i think “el coyote loco” on youtube is pretty good evidence for doing exclusively long slow runs and becoming fast. There is a lot of evidence that suggests speed work too soon destroys aerobic adaptation. I think you can get away with 4-6 months of long slow runs with maybe 1 fartlek or tempo run every 7-10 days and some strides 4x50-100 every couple days to keep leg speed and fast twitch muscle. A few plyometrics weekly also helps. There is an obvious taper that needs to happen to include race specific training and faster paces, but that is overblown in the western mindset. Even Bekele ran 210km/week slow to train for the 5k world record. Basically all of Kenya and Ethiopia are evidence for MAF without heart rate monitors. I would do another few months... cellular adaptation takes time. I am doing 4 months of moderate paced doubles am/pm 5 days a week before introducing any kind of speed work, and I’m not even worried about speed because when slow becomes easier, then fast also becomes easier.
@@christophergreen2106 fantastic comment. As a professional running coach I could not agree with you more.
This wad good 🙏🏻💪🏻👍🏻❤️ thanx ill keep in mind sir. 🙏🏻
I think "running" a marathon and "racing" a marathon are 2 different things and you can train differently. For most, a 20 mile run will put them on their feet way to long time wise. You can always break the longer run into 2 runs like 10 on Saturday and 10 on Sunday. You get more practice with fueling, your will still run on tired legs but you may not break your form as much as one 20 mile run. Recovery is much easier if you split the mileage as well.