Yes, Morgan! Learning to slow down and truly run my long runs at a conversational pace is probably the most important skill I've ever leaned as a runner. Great advice!
Same here. I have the natural ambition to push harder and harder, but all that's gotten me to is getting injured year after year! Thankfully this year I've learned how to run EASY!
"The harder you run your easy runs, the much harder your hard runs are going to feel." I needed to hear that! I tend to always push myself too hard because of a lack of time to run, especially as a triathlete balancing three sports. Thank you for telling me to slow down, Coach Morgan! You're awesome!
Honestly since making that change my runs have gone through the roof, trick is set a workout time not distance so off example run for 40 mins not 7k ect.
I actually applied the same principles last week...and this week I might not be faster but I am definitely running better. Better form, better recovery et al. Such a major improvement, thanks to all the previous Run Experience videos and my running buddies. Great stuff y'all!
I follow elite athlete Nell Rojas on Strava. She runs her Boston Marathon at approx 5:15min/mile pace…yet her slow run training days are all 8:30min/mile pace! I run my marathons at 9:00min/mile pace…and my slow train runs are 9:50min/mile pace. 😂😂😂 I need to get slower, Coach Morgan. You nailed it. Guilty!
"If you are coming back from long run super sweaty..." in my experience so many different things can influence how much we sweat on runs, so I'd keep this in mind and follow this point loosely.
@derek The full quote, which the poster didn't include, is "If you are coming back from your long runs super sweaty, out of breadth and can't even talk we need to take it back a little bit...".
Great content. You guys have been crushing it recently. Learning to go easy on easy runs and long runs and then hard on the hard runs totally transformed my running...even to the point of making running more enjoyable.
really appreciated the analogy about how fast we shouldn’t be running on the long runs. clearly..i’m running to fast. no wonder i was struggling to have fun
Easy Easy as always on running especially with conversation to someone otherwise a high five can make running feeling great mate Morgan! defintely easy run today good advice ty runner! high fives Sasu and Morgan
Great video! I really struggle with the easy run because I feel like I have bad form. Almost like should I just walk this. I will keep trying to go slower. Also, I would say really fast is dry heaving when you stop, medium is when you can say hello and good mornings without it hurting. That is where I get to easy and I do not know how to do it..... On another note, Coach Morgan how is the weighted vest working out for you?
Great timing on this video. I had just started 2 weeks ago with really slowing down my easy runs. My question is, how do we start to see improvements in pace using the 80/20 type method? Is it that slowly over time our easy pace gets faster as we get fitter, or does our easy pace stay stable and our fast pace will get faster, or both? I.e how do I know I’m getting better/faster when most of my runs are very slow?
One key with easy running is mileage, easy runs easy will allow you to build your base mileage. When your weekly mileage builds up, and you add in a couple of harder sessions, you know you're building fitness
Whenever I hit the hills, if I'm getting a lot of elevation then I hike the slopes that will take too much effort even at the slowest running paces. It's all effort and time based in trail running. I'm still a newbie, but I feel that focusing on effort rather than splits is very important on the trails.
I think that it depends on your goals & mileage. Trail running offers a lot of variety, both in terrain, surfaces & weather, which can make road/track workouts harder to apply. For me, the takeaway was around using less effort on your longer runs, to allow you to push harder in the more intense sessions. How to apply it all to trail running? Pacing: If you see a drop off in pace during your long trail runs, then you might be going too fast at the start of those runs (easy to spot on an out-and-back route). Terrain: Power hiking the hills, or only running shallower gradients can leave you energy for the rest of your week (similarly consider your effort on soft surfaces like mud or snow). Harder Sessions: If you are wanting shorter hard efforts on the trails, then you can use hill reps or fartleks (using time not distance e.g. 60s effort/90s less effort) that were mentioned. Tracking progress: Find a loop or segment to give yourself a trail-focused benchmark to compare yourself against in the future.
What are your goals? Scaling things by time is the easiest way because the amount of energy required for one trail mile is much higher than one mile on the road or track. I've been running since I was 14 so if you need help with the basics just let me know! :)
It is like treat your body good. It is the train mentality. Trains are always slow to start, yet, gradually maintain pace or higher once in full motion. Or until the next stop aka bathroom break sets in.
0:50 "a minute or even two minutes slower per mile than your goal marathon pace" It should be probably slower but minute or two slower - how is it related to proper training which is stimulation?Being able to occasionally talk is fine (probably 30 seconds slower), but talking incessantly is just a soft walk. 2:10 "400 Meters x 10 5k [Race] Pace" How is it related to any race? It is too slower for 1500m or anything less but it is too fast for half/marathon. - If one needs just pure sprint - one should run at 95% of max speed 6-20 seconds with enough recovery, probably 4-8 times (max); - For challenging (you need a stimul!i) anaerobic exercise try 1-4x 300-600 (85-95% of your current max); - For long distances (3k,5k,10k) try longer sets (should be minimum 3 minutes each), like 1-6x1200-2400m As you run (sic!) above your anaerobic threshold on any distance less than 20k (half marathon), you'd better do anaerobic (sic!) sufficiently long exercise. The toughest is (approx.) 2400m (1 1/2 mile) or longer. 400 meters intervals are irrelevant.
counter balance your running with meditation .stilling mind and body while remaining alert and focused. make progress both inside and outside .after all running and meditation are both introverted activities .they help each other out .Both savansan and sitting erect
Thank you, coach Morgan! It’s so hard for me not to go hard in all my runs, I’ll have to make an extra effort! Btw, where can I get your beautiful sweatshirt? I love a good neon yellow anything 💛
What about runs that are short like 2 miles and you need to get down to sub 12 minutes? I'm in the Army and I need to get my 2 miles in under 15 minutes to pass the pt test or 12 minutes to be at the top level of pt. What's the best way to prepare for those short but fast runs?
Check out the Run Exp vid re. Pace and posture etc. I’m a navy vet and turn 50 next month. The video guide has helped me shave over 1 min 30 sec off my 5km in the last 2 weeks. Pulling from the hips, using you glutes, lifting your heals and using a mini version of the interval pace works really well. Good luck with your fitness test. I used to dread mine every year. This Channel has led to to run more in 6 months than I did in 22 years military service. 👏👏👏
@@Joel_Maverick and to you brother. FYI, when I was in my 30s I pulled up short with a knee injury during a fitness test. PTIs and the Doc said it was my cartilage and recommended surgery. I declined, but was excused the most extreme fitness due to the pain. At 49 I discovered it was NOT my cartilage, it was the crappy trainers we were issued with. I have missed out on nearly 15 years of running because the instructors didn’t know what they were talking about, so get yourself some decent foot ware and this will stop it breaking you. Also, if you want to boost fitness and speed try a spinning class. I have a bike at home and use Kayleigh Cohen off TH-cam 3 to 5 times a week. It’s done wonders to my strength and running capabilities. Good luck.
one reason you got faster is because your body is fit. Lot of people I see are heavy and need to reduce weight till they get fit. Kipchoge is 115 lbs. Most people ive seen are 170 for men and women ive seen seem to be the same weight as men but on a smaller frame. The basics me and you run . fartlek, tempo runs, speed work, hills, etc slow runs .
Those runs would not be achievable for people that heavy and I see them all the time talk about injuries'. I believe the weight really enhances the pounding and shock to knees and hips .If you cant get your weight down at least to 160 for men and 135 for women it will be hard to run efficiently
I know I’ve heard this strategy before but you have really summarized it very well. Thanks. I’ve heard of an 80/20 split for the distances for the slow and fast runs? Is this something that can be applied here? So if I’m running 50 miles per week then 40 should be at slower speeds and 10 at the faster?
I understand that long run are at easy pace but volume is definitely there. Long run are considered hard run for our body or easy run? I think long run are hard for the body but not the mind. So, 1 long run and 1 intervals or tempo or fartlek with easy runs each week?
Well its happening to me and I don't even know what I did, I'm running from 2 months now,I did my first 10 k in 48 minutes one month ago and yesterday I did 10 k in 45 minutes, I'm adding a minute every week randomly, it is just happening naturally, hope I continue this way until at least 40 min 10 k lol
My cardio feel fantastic during my long runs, but the issue for me is I have incredibly flat feet (born with it) and my knees and joints break down around 4 miles and to get to 6 I usually am limping because of the ligament strain on my acl joint. What can I do to avoid this or help it??
I have flat feet, creaky knees, and a rebuilt ACL. When I start feeling the strain on longer runs I focus my foot strike more towards the toes and ball of the foot, like if I were trying to step barefoot across gravel. As a benefit it also slows my speed a bit so I do not overexert.
Can someone give me advice? I'm really just training to get a sub 12 min 1.5 mile (it's basically a 'sprint' but it's long for a non-runner like me). How long should I be making my long runs? I won't be running 15 miles, so what would be a proportionate distance for me? Perhaps 5-10km?
Just concentrate on building your aerobic base, Magaret, forget about what pace you should be running. Try running for time, eg 20 mins, 30 mins and so on.
Longest run of your week, usually no longer than 25-40 percent of your weekly milage. It’s not anything in general but it depends on your particulars. When I started to run long runs, it was simply run at the end of the week longer than my usual run by one kilometer.
I love how casually y'all throw out stuff like, "When you do your super easy 5,000 mile run, run the first 480 miles at a 7:00/mi pace so you can sing songs and then really go hard." Um, what? I'm tryna figure out how to run a 5k in a respectable time without feeling like I'm gonna die. I know these videos are trying to be helpful, but they're deflating for some of us . . . or at least me. :-)
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Yes, Morgan! Learning to slow down and truly run my long runs at a conversational pace is probably the most important skill I've ever leaned as a runner. Great advice!
Same here. I have the natural ambition to push harder and harder, but all that's gotten me to is getting injured year after year! Thankfully this year I've learned how to run EASY!
Long Run = 0:00
Interval Run = 1:38
Tempo run/ fartlek = 2:49
Fartlek = 3:49
Easy Run = 4:23
ty
"The harder you run your easy runs, the much harder your hard runs are going to feel." I needed to hear that! I tend to always push myself too hard because of a lack of time to run, especially as a triathlete balancing three sports. Thank you for telling me to slow down, Coach Morgan! You're awesome!
Honestly since making that change my runs have gone through the roof, trick is set a workout time not distance so off example run for 40 mins not 7k ect.
Dunno about u, but I tend u use alot more toilet paper when I have the runs.
"Conversation Pace"... I like that term for it! I'm always running conversation pace.
Thank you, Coach Morgan! Training for my first marathon. Couldn’t do it without you.
I actually applied the same principles last week...and this week I might not be faster but I am definitely running better. Better form, better recovery et al. Such a major improvement, thanks to all the previous Run Experience videos and my running buddies. Great stuff y'all!
I follow elite athlete Nell Rojas on Strava. She runs her Boston Marathon at approx 5:15min/mile pace…yet her slow run training days are all 8:30min/mile pace! I run my marathons at 9:00min/mile pace…and my slow train runs are 9:50min/mile pace. 😂😂😂 I need to get slower, Coach Morgan. You nailed it. Guilty!
Morgan is the ❤️❤️❤️ of running
I love this channel it helped me last year i was normally the last to finish now im the 2 or 1 !
Awesome! We're happy you're finding it helpful!
"If you are coming back from long run super sweaty..." in my experience so many different things can influence how much we sweat on runs, so I'd keep this in mind and follow this point loosely.
@derek The full quote, which the poster didn't include, is "If you are coming back from your long runs super sweaty, out of breadth and can't even talk we need to take it back a little bit...".
Great content. You guys have been crushing it recently. Learning to go easy on easy runs and long runs and then hard on the hard runs totally transformed my running...even to the point of making running more enjoyable.
Thee LLLLLLLLLONG RUN ❤️ lov the advice !! Thank you for sharing ❤️ xoxo
really appreciated the analogy about how fast we shouldn’t be running on the long runs. clearly..i’m running to fast. no wonder i was struggling to have fun
Definitely love the sound effects (about 0:58 time) awesome channel ! Awesome content!
Yes she’s funny gal 😂
Amazingly explained routines here people! Thank you very much. 🤙🏻🙏🏻💪🏻
Easy Easy as always on running especially with conversation to someone otherwise a high five can make running feeling great mate Morgan! defintely easy run today good advice ty runner! high fives Sasu and Morgan
I don’t like conversation pace. I don’t run with anyone so I don’t talk to anyone and I’m definitely not talking to myself. 😐
If you like to sing you could try that
This one is really helpful, thanks.
Take your easy days easy, hard days hard 💪
Great video! I really struggle with the easy run because I feel like I have bad form. Almost like should I just walk this. I will keep trying to go slower. Also, I would say really fast is dry heaving when you stop, medium is when you can say hello and good mornings without it hurting. That is where I get to easy and I do not know how to do it..... On another note, Coach Morgan how is the weighted vest working out for you?
Great timing on this video. I had just started 2 weeks ago with really slowing down my easy runs. My question is, how do we start to see improvements in pace using the 80/20 type method? Is it that slowly over time our easy pace gets faster as we get fitter, or does our easy pace stay stable and our fast pace will get faster, or both? I.e how do I know I’m getting better/faster when most of my runs are very slow?
it will grow gradually but not by too much, make it equivalent to what you’re currently at.
One key with easy running is mileage, easy runs easy will allow you to build your base mileage. When your weekly mileage builds up, and you add in a couple of harder sessions, you know you're building fitness
love the way she explained it....
i do struggle applying this logic as a trail runner. Terrain changes can really throw HR/effect all over the place. Any advice?
Whenever I hit the hills, if I'm getting a lot of elevation then I hike the slopes that will take too much effort even at the slowest running paces. It's all effort and time based in trail running. I'm still a newbie, but I feel that focusing on effort rather than splits is very important on the trails.
Run by power, use stryd
Yea, I feel the same. When I get my road miles in is when I go for efforts
I think that it depends on your goals & mileage. Trail running offers a lot of variety, both in terrain, surfaces & weather, which can make road/track workouts harder to apply. For me, the takeaway was around using less effort on your longer runs, to allow you to push harder in the more intense sessions.
How to apply it all to trail running?
Pacing: If you see a drop off in pace during your long trail runs, then you might be going too fast at the start of those runs (easy to spot on an out-and-back route).
Terrain: Power hiking the hills, or only running shallower gradients can leave you energy for the rest of your week (similarly consider your effort on soft surfaces like mud or snow).
Harder Sessions: If you are wanting shorter hard efforts on the trails, then you can use hill reps or fartleks (using time not distance e.g. 60s effort/90s less effort) that were mentioned.
Tracking progress: Find a loop or segment to give yourself a trail-focused benchmark to compare yourself against in the future.
What are your goals? Scaling things by time is the easiest way because the amount of energy required for one trail mile is much higher than one mile on the road or track. I've been running since I was 14 so if you need help with the basics just let me know! :)
thanks coach❤❤
Creep 😂
It is like treat your body good. It is the train mentality. Trains are always slow to start, yet, gradually maintain pace or higher once in full motion. Or until the next stop aka bathroom break sets in.
0:50 "a minute or even two minutes slower per mile than your goal marathon pace"
It should be probably slower but minute or two slower - how is it related to proper training which is stimulation?Being able to occasionally talk is fine (probably 30 seconds slower), but talking incessantly is just a soft walk.
2:10 "400 Meters x 10 5k [Race] Pace"
How is it related to any race? It is too slower for 1500m or anything less but it is too fast for half/marathon.
- If one needs just pure sprint - one should run at 95% of max speed 6-20 seconds with enough recovery, probably 4-8 times (max);
- For challenging (you need a stimul!i) anaerobic exercise try 1-4x 300-600 (85-95% of your current max);
- For long distances (3k,5k,10k) try longer sets (should be minimum 3 minutes each), like 1-6x1200-2400m
As you run (sic!) above your anaerobic threshold on any distance less than 20k (half marathon), you'd better do anaerobic (sic!) sufficiently long exercise. The toughest is (approx.) 2400m (1 1/2 mile) or longer. 400 meters intervals are irrelevant.
counter balance your running with meditation .stilling mind and body while remaining alert and focused. make progress both inside and outside .after all running and meditation are both introverted activities .they help each other out .Both savansan and sitting erect
Nice breakdown.
Thank you, coach Morgan! It’s so hard for me not to go hard in all my runs, I’ll have to make an extra effort! Btw, where can I get your beautiful sweatshirt? I love a good neon yellow anything 💛
What do you do between the intervals? Take a break or walk or how does that kind of run work?
Excelente vídeo! Bem fácil de entender! haha Obrigada!
What about runs that are short like 2 miles and you need to get down to sub 12 minutes? I'm in the Army and I need to get my 2 miles in under 15 minutes to pass the pt test or 12 minutes to be at the top level of pt. What's the best way to prepare for those short but fast runs?
Check out the Run Exp vid re. Pace and posture etc. I’m a navy vet and turn 50 next month. The video guide has helped me shave over 1 min 30 sec off my 5km in the last 2 weeks. Pulling from the hips, using you glutes, lifting your heals and using a mini version of the interval pace works really well. Good luck with your fitness test. I used to dread mine every year. This Channel has led to to run more in 6 months than I did in 22 years military service. 👏👏👏
@@jeffhatcher6585 thank you very much for the reply and for your service!
@@Joel_Maverick and to you brother. FYI, when I was in my 30s I pulled up short with a knee injury during a fitness test. PTIs and the Doc said it was my cartilage and recommended surgery. I declined, but was excused the most extreme fitness due to the pain. At 49 I discovered it was NOT my cartilage, it was the crappy trainers we were issued with. I have missed out on nearly 15 years of running because the instructors didn’t know what they were talking about, so get yourself some decent foot ware and this will stop it breaking you. Also, if you want to boost fitness and speed try a spinning class. I have a bike at home and use Kayleigh Cohen off TH-cam 3 to 5 times a week. It’s done wonders to my strength and running capabilities. Good luck.
one reason you got faster is because your body is fit. Lot of people I see are heavy and need to reduce weight till they get fit. Kipchoge is 115 lbs. Most people ive seen are 170 for men and women ive seen seem to be the same weight as men but on a smaller frame. The basics me and you run . fartlek, tempo runs, speed work, hills, etc slow runs .
Those runs would not be achievable for people that heavy and I see them all the time talk about injuries'. I believe the weight really enhances the pounding and shock to knees and hips .If you cant get your weight down at least to 160 for men and 135 for women it will be hard to run efficiently
I know I’ve heard this strategy before but you have really summarized it very well. Thanks. I’ve heard of an 80/20 split for the distances for the slow and fast runs? Is this something that can be applied here? So if I’m running 50 miles per week then 40 should be at slower speeds and 10 at the faster?
yes that’s correct, this is essentially the 80/20!
I understand that long run are at easy pace but volume is definitely there. Long run are considered hard run for our body or easy run? I think long run are hard for the body but not the mind. So, 1 long run and 1 intervals or tempo or fartlek with easy runs each week?
Intresting video, thanks for sharing
What sweatshirt are you wearing please? :)
Its beautiful.
Wich sportwacth do you recommend?
How about running tips for MMA fighters.
Are those Escalante Racers I spot? Beautiful shoes! I have the white upper, red and yellow midsole version. My favorite shoe!
You spot correctly, they’re Coach Morgan’s fav!!
Conversational pace FTW
nice run.
Whats your best time for a 10k stretch ?
So shorten that for running a fast 2 mile ? Can you please do a video for 2 miles
Well its happening to me and I don't even know what I did, I'm running from 2 months now,I did my first 10 k in 48 minutes one month ago and yesterday I did 10 k in 45 minutes, I'm adding a minute every week randomly, it is just happening naturally, hope I continue this way until at least 40 min 10 k lol
Is cycling heart rate the same as running HR. ?
Wow first time without glasses...
Coach 😍
Morgan do you have really strong legs?
My cardio feel fantastic during my long runs, but the issue for me is I have incredibly flat feet (born with it) and my knees and joints break down around 4 miles and to get to 6 I usually am limping because of the ligament strain on my acl joint. What can I do to avoid this or help it??
I have flat feet, creaky knees, and a rebuilt ACL. When I start feeling the strain on longer runs I focus my foot strike more towards the toes and ball of the foot, like if I were trying to step barefoot across gravel. As a benefit it also slows my speed a bit so I do not overexert.
I see coach Morgan is in SF, does she do individual training session or classes?
Coach Morgan works with a company called Revision Athletics, based in SF for group training!
Can someone give me advice? I'm really just training to get a sub 12 min 1.5 mile (it's basically a 'sprint' but it's long for a non-runner like me). How long should I be making my long runs? I won't be running 15 miles, so what would be a proportionate distance for me? Perhaps 5-10km?
Jog slowly, train everyday. Keep extending your distance and results will come out good.
Just concentrate on building your aerobic base, Magaret, forget about what pace you should be running. Try running for time, eg 20 mins, 30 mins and so on.
what happens if your conversation pace is basically a walk? ....seriously?🤷♀️
Kipchoge . r u kidding they sprint into the hole marathon .
I got the runs last night. Hit the bathroom in 10 mins split marathons.
how long is consider long run? :)
Longest run of your week, usually no longer than 25-40 percent of your weekly milage. It’s not anything in general but it depends on your particulars. When I started to run long runs, it was simply run at the end of the week longer than my usual run by one kilometer.
Is coach morgan on instagram?
I don’t know what a conversation run is?
I don’t have friends ☹️
what if you can't run and have a conversation :)
I love how casually y'all throw out stuff like, "When you do your super easy 5,000 mile run, run the first 480 miles at a 7:00/mi pace so you can sing songs and then really go hard." Um, what? I'm tryna figure out how to run a 5k in a respectable time without feeling like I'm gonna die. I know these videos are trying to be helpful, but they're deflating for some of us . . . or at least me. :-)
Fartlek 😂😂😂💨
Did I miss something? I counted only 4 types: easy, fartlek, intervals, long. 🏃♀️
Maybe tempo is a separate type?
tempo and fartlek are two different runs
Oh yes tempo! :) thanks guys, I need a good recovery sleep now to pay better attention
yup, you guys got it!
Imagine liking long distance running 😂
Slow is SLOWWWWWWWWWW. Fast is FAST!
"No! No! No!"
Running slow at any about being fresh for intervals 😂 it’s about building your engine kid.
You beautiful
you are beautiful
I got faster in 5 runs also, the first 4 I held back 50% ... wtf