One year ago I started a couch to 5k program and the thought of running for 2 MINUTES straight seemed impossible! Lol A year later I can run for an hour straight! Massive improvement! But that 2 hour goal is not too far away! Thanks for the content!
I’m so encouraged to see this I’m about two months into couch to 5 k and I’ve repeated a few weeks and I can kind of run now for a few miles but it still feels like death. 2 hours seems so far away
From a physiological point of view, it’s way harder to go from running 5k to running 2h everyday but I think from a psychological perspective it’s kinda easier’ish since it’s getting fun. Just don’t rush the process, trust the process
In both of my marathons I cramped up around mile 23, and now that I look back, I hardly ran over 2 hours. Only about 3 times when the weekend long run got long enough. I'm following a 50k training session (for a marathon) and i'm now running 2+ hours twice a week for 4 of the 12 weeks, and i can feel my legs getting stronger. Thanks for the confidence that I made a good choice, love your videos!
This is very motivating! I started doing 1.5 hours minimum everyday with my Sunday runs being longer and longer. I started doing this on January 2nd and I am committed to doing it all year long. I’m about 265 and I really want to get down to a healthy weight. A healthy weight for me would be 180.
I am a beginner runner. I watch a lot of youtube videos like yours. I'am 58, I actually started with research on intermittent fasting and healthy food. Then I started to run 6 months ago. You are so passionnate when you take about running program, you really inspire me. In the past I always believed that I can't run. Thanks to people like you for the sharing of information and experience, now my goal is next season half-marathon in Paris. 😉
Keep at it mate. I am jealous that there are still so many things you get to experience for the first time. Take your time with all of it, not just because it's good for your joints and tendons, but also so these new experiences keep coming your way for a long time. Tears of pain will be there. Tears of joy as well. İt's all worth it. Stay healthy and passionate✌🏼
QOD: Your channel and others helping a lot! (Sage, Ben Parkes, kofuzi) When I started I followed a 12 weeks 5K plan on my garmin app and gave me a good baseline what is easy run, steady state run, recovery run, intervals etc.
I did steady state run training during an Ironman training block a number of years back. I had my best stand alone marathon time as well as a 5k PR because of that. I unfortunately got away from that type of running and haven’t been able to have the same success. So looking forward to getting back to that. Thanks for the video Seth!
QOD: i train by myself, for road runs i use the garmin connect plans, it really helps, for mountain runs i try to mimic the altimetry and to improve form, strengh and things like these i use youtube (yours, Sage.....)
Thank you for your insights and enthusiasm! This training period I have been using a combination of my Garmin HR training(full spectrum) and jack Daniels 2Q program. Averaging about 40+ miles a week. I also try to implement yours, Sage, and Strength running into my overall plan.
QD: 80/20 Running by Matt Fitzgerald, and picking up additional tips and tricks from TH-camrs like yourself and Sage (currently on his base building plan)
QD: you & other you tubers like Sage Cannady, Harry Run, Michael Kofuzi, The running Guru, The Running Experience Channel, Ben Parkes, Vegan Bro Science, The Runner (vegan runner) are who I take the good & the bad from & put my own running plan together, excellent video Seth, good luck in Amsterdam 👍🏻
amazing video, love how you are so into peak performance and go into the physiology and anatomy to push yourself to new limits. Keep it up Seth!!! May God bless you and your family!
great video, i really like the idea of 2hour+ training runs. I feel as that is a great way for me to also condition and run that steady pace to help prep for marathon race day!
TH-cam mostly. I had my first summer season when i really got hooked on running, its a blessing, two weeks ago i did my first half marathon, solo in a snowstorm at night, it was a rite of passage, om gonna try to run all winter but i cant wait for next summer its gonna be such a blast. Thank you!
Seth, I like so much to find your videos they are very Much helpful, I’m 51 old men viejo and running about 70/w, appreciate your knowledge about it. I will prying for you to conquer your gol in Atlanta OPQ. keeping an eye in minerals, the nerves system is your energy generator All the best AD/ I follow the book train plans of the 2e of Advance Marathoning
I'm kind of on the later end of this idea. Was a competitive road cyclist for close to 30 years, made it to 2 Olympic Trials. Rode 300+ miles a week for many of those years. Quit in 2014 at age 46. Now I am 51, running only for aerobic workouts and racing. Yesterday I hit my fastest 5k since high school, even though I never run over 8 miles. I think all those years of long rides gave me a strong aerobic base.
There are definitely two schools of thought: Pile on the miles through the whole week or a single long run once a week with intervals, medium, recovery, and tempo runs. Like everything else, it depends on the person. My friend had to put in 70 mile weeks in order to BQ. On the other hand, I did the varied distance training, plus weight lifting and BQ'ed. We are about the same age, height weight, ect. It took both of us about 2 years of running marathons before we actually BQ'ed. It really comes down to the person. If you are the type that has no problem with logging miles daily because you find it unappealing to push through the intervals to meet the interval goals then you should consider the piling on the mileage approach. However if you can do the intervals and can push yourself to meet the goals for the intervals you are doing, then mixed approach might be for you. Piling on the mileage does take time and can be monotonous. One the other hand, intervals (if you are doing them right) aren't a whole lot of fun either when you first start doing them. When I say doing them right, I mean you should be giving it 100% to hit your time goal for your interval and only resting for the specified time before the next. You will know you are doing them right, when you doubt whether or not it is even possible. This can be a grueling process and I can understand why people wouldn't want to go this route. You will know your ready when hitting your interval goals aren't even given a second thought. Again, you got to know and be honest with yourself before picking a training program.
Not on the same level but I run 3k every other day with 10kg weight, do a beep test every other day, and used to run 10k every Sunday. (Because of the army I mainly run to maintain certain time goals needed instead of for indurance) Now I've switched to doing 22k interval runs every Sunday (I run to the nearest bigish town and get the bus back) and my god interval training is a killer but it's really improved my speed and not only my stamina. Anyway your comment was really impressive 70m a week is mental. You and your mate are mental honestly, good effort yeah!
@@Amelia-vk4jt If you can stick with the intervals it definitely pays off physically. I have been long distance running about 12 years. When I first started I thought a 70 mile week was insane too. But after running for years I realize it is all in your head. An experienced runner has no problem doing 10 mile days for 7 days. It matter of whether you have the time to devote to it. Over the winter I was doing 50 miles a week and I not even training to run a race. Intervals (if done properly) on the other hand really wipe you out and it would be difficult to stick with an interval program for years. Most runners use intervals as part of a training program rather than a maintenance program. But there are exceptions. Some people operate at a whole different level.
I first watched this video back in April. Now I'm watching it again as I start to incorporate these runs into my weekly training for my second FM. Great advice, Seth!
First QD: for training I threw a dart 🎯 at the internet and it landed on cool running. There are beginners to advanced training plans for the 5k-marathon distances... I’ve had pretty good luck working through the half plans... I have had a 2:06 half... down from a 2:45. Right now time in the day is the biggest hurdle... during the school year I am very busy as a stay at home dad that my allotted time takes a big hit... constantly getting creative to get any miles I can... just gotta keep chugging....
My personal running diary I have kept last 5 years. I can look back and see what’s worked and not worked for me. I agree with your method of “listening to your body and running be feel”. 42 marathons including 50k to 100 milers in last 5 years has put me in touch with what my body requires for a decent effort during a race.
Hey SJD. I’m new to running and your channel is super helpful and positive. Love seeing all the incredible places you run at as well as the tips you’ve culminated over the years of running. Keep it up!
QD : i am just an average ultra runner. I started to follow a fixed schedule training plan since beginning of 2019. I believe in schedule training plans rather than training blocks. My weekly schedule involves 2 days of rest. The rest of the days are dedicated to 1 day - tempo run , 2 days - Lsd (15km to 20km), 1 day hill repeat and 1 day 10km run. I will incorporate 2 days of gym training focussing on core and ankle strengthening exercises.
QD: I've used a couple of Hal Higdon plans for half marathons with a few tweaks to have more of a taper. Going into my first Marathon next April I've chosen a Runners World plan as there were lots of detailed plans for different time goals. I think seeing the distance and time goals for each session will help me to keep my pace in check.
I learned from Sage canaday watching his advice and I'm still learning, but I don't follow a program I just try to push my self to get better, and I just found you a few weeks ago and I like you so I'll be watching and learning as well from you my Man. Thank you!
i did my first 90min run w/o stopping about 4 weeks ago and made it my goal to do 2hrs. Slowly increasing volume to get to multiple 90-120min runs a week. Im testing out low HR training so i am taking the time to learn about my body and what is an easy run.
Hey Seth, what do you think...? For someone who can only run for, say, 60k a week, what do you think it's better for building an aerobic base? A. 20 + 20 + 20 (3 days of 20k each) B. 10 + 20 + 10 + 20 C. 10 + 15 + 10 + 25 D. 10 + 10 + 10 + 30 E. Other F. You mix them up? Is 2 months a good amount? Does it make sense to train like this MORE than 2 months? Do you ONLY do slow pace in this training phase? OMG! I have so many questions!!! I think a video explaining this kind of training with some detail (including suggested distances for beginners, intermediate and advanced runners) would be great!
My go to running source would be on TH-cam. The running tips, soothing music, and stories of historical sites are the best. And putting those videos out there for other runners to enjoy. Now that I’ve come across your channel I think I want to spread my wings a bit and learn about my own body’s running abilities. By the way I very much enjoyed your video so far I’m going to watch more of your channel.
@Seth (@anyone else?) The "cologne?" study you are referring (@8:18)- any link/resources you would suggest? (tried to search, but not sure if got the name right)
Learned everything on TH-cam with your channel and others as well as Runner's World for specific questions. Then learned by myself, how my body reacts to different approaches.
I see this video, as many I have viewed, was made some time ago but certainly this one is timeless. I certainly would like to work up to two 2 hour plus training session a week. For one thing, I stand 6ft. and weight 180lbs. I'm sure it would be much better for my 1st marathon to weigh 165! These longer training sessions could help me lose the weight.
i wonder if do cross training after the runs to simulate a long run on other systems of the body but don't over ur ligaments that get stressed in running. i'm very suprised there aren't more cardio machines with heart rate alarms where u zone out watching tv and if heart rate gets out of a preset zone then an alarm goes off. how did you go with ur marathon? i remeber i went from 84 to 76kg just by cutting snacks and doing lots of exercises and felt like less than 2 months the weight dropped off. lucky me...that was 6 years ago so should be able to do it again if develop some basic habits....didn't require much effort last time. PS theres 5 different cardio machines at them gym, no reason cant rotate from one to the next every 20 minutes for 2 plus hours to mimic the workload of a marathon, list to a podcast or audio book, bring 2 sets of head phones fully charged. i did zero running in teens which is a shame otherwise would have built up key ligaments and small muscles. just excuses.
Thanks for your insight Seth. I have been following your vlogs and I am able to pick up some points. "How to run faster?" is one of your vlog that I followed your program. Thank you once again. I will be running this coming October at Scotia Bank Marathon (42K). I know I have no more time to bring myself ready to get to the point I could run 26 miles without a problem. As my credentials could say, I have been on training since January 2019. I hope that I will be one of the "Finishers" this coming 20th of October. Cheers, Rizalde
I know this is two years old but I have to know, why tf would you put quotes around his name? You think it’s a fake name and he’s in witness protection or something
I get my training plans from a combination of past, paid coaching, and self coached races, along with current thoughts by you tubers, such as this channel, Sage Canedy, and a few others. I’m currently exploring this marathon block using the Hansen method. Running is definitely an artistic science.
Nice ! @brightful5 like everything else, start off slow and you will get faster automatically. Try before you call it sprint one good time every time and stretching is very good because when you stretch a muscle that muscle can go taking more damage. Good luck and keep doing your thing.
Great Channel. Totally agree on your aerobic training philosophy for marathon - BUT - you are getting very close to your goal race. I find that endurance and aerobic capacity take a long time to build, but are not lost in a short space of time. Within 2.5 weeks of a race I would be sharpening speed and trying to avoid muscle damage associated with 2hr+ efforts. Re resources, previous training/racing is my primary guide together with any updated scientific studies (+ TH-cam of course). Good luck for the taper and have a great race!
I used various online sources early on in my running, but hit a breakthrough when I read and adopted the principles of Mike Gratton’s hard marathon plan & accompanying article & forums on the Runners World website. This led to a significant increase in my training volume. My approach has stayed broadly similar since then, although In recent years I haven’t been able to devote as much time to training. Hoping to be able to do more in 2020. The main addition for me in the last couple of years is much more of an interest in strength & mobility exercises.
I'd love to see the study that you pulled the magical 2 hour window from in regard to cardiac efficiency and capillary growth. From my understanding the benefit of 2+ hour runs is forcing the body to switch from carbohydrate to fat as a primary (not solely but primary) fuel source as you simply can't keep slamming 80g+ of carbohydrates an hour to keep up with the energy requirements of maintaining pace. In addition to burning out your Type II muscle fibers so you're continuing to run on Type I fibers which are the aerobic muscle fibers. I just don't see any situation where a specified time is the signaling for the body to beef up any specific part of the body, it's the secondary part (fatigue of muscle fiber type or the exhaustion of fuel sources) that stimulate other adaptations.
I write my own training plans now after several years of leaning while training under various other programs- Tinman, Daniels, and Vance (power-based training).
Onya Seth. Will add 2 two hour plus per week in training for my fifth marathon in 2022. I love the satisfaction of finishing those long runs! Better than the one a week model and it makes a lot of sense. It’s all about adaptation right?😁
I read: Pfitzinger, Daniels, Magness, Hudson, Noakes, adapt training plans and ideas from those books. Also a lot of internet research, for instance on Canova or Tinman. And then I try and experimentl, trying new things,etc...
2 hrs is my minimum training session, today I did a slow 6 hrs and last Friday I did 9 hrs but I'm training for long distance backpacking where I hike 12 hrs a day for 30 days. It helps being retired . . . long days that are 6 hrs long I don't even run. just walk hills. Short days I run/walk for 2.5 to 2.75 hrs Bering 70 years old I can run/walk a 10K in the allowable time. Maybe faster if I was on a street but I only train in trails.
qd: personal experience I guess. Build up weekly miles with a couple of 15 mile runs, then incorporate vert and hills until legs feel strong, then speedwork (intervals for 5K/10K, temporuns for half marathon). Running is too much fun for me to put it in a too strict plan.
I use your channel amongst others (Ben Parkes, Sage, Kofuzi, FOD Runner & Running With Marc to name but a few) to give my insight at a level above my current working ability. For physical support on 1:1 I use professionals locally and I listen to my body and adapt plans to create a workable approach to making progress
As to the question of where I seek information on running. I now do use TH-cam as a source. I have recently subscribed to Runner's World magazine. However, my biggest source is buying books on running. I have Marathon: The Ultimate Training Guide by Hal Higdon, Marathon: You Can Do It by Jeff Galloway, Galloways's Book on Running, Complete Book of Running by Runner's World edited by Amby Burfoot, and Running for Dummies (takes a huge deep breath!) I am 64 and recently got back into running 2 months ago. My goal is to run the L.A. Marathon (since I live in L.A. County) in 2023. In the meantime I want to practice a lot of races from 5K to the Half Marathon. I now belong to two local running clubs and the bottom line is I am having FUN! :-)
Here in Mexico, if you want to go to Tokyo 2020. The time they are asking for competitors is 2:11.00. Hope that you not only make the time, but have a better one so you can qualify directly to Tokyo. Keep working for that dream Seth.
Hello Seth, my answer is: I find a lot of information on studies that are online, also from the veterans in my run club. They say, always have a long run during the week, train slow and race fast, avoid injuries and listen to your body. For form I go to instagram a lot and look at what postures and strides the best runners have, and I try to mimic them :)
@@AsadKhan-jt6fe Sage Canaday is avid runner who's very expirienced on flat racing and sky running. Vo2max channel. Also, always remember though, no two bodies are made the same. Your optimal form may be slightly different than Kipchoges for instance, and that's ok. However, it goes without saying, no overstriding. Be as relaxed as possible
I’ve never run 2 hours. My two half marathons were 1:57 and 1:58, and I never ran more than 11 miles in training. I’m just not cut out for long distance running.
I was 238 when I decided to make a change. Now I’m at 198 and it’s been 1 month. The first week ease in to it maybe just start with 1 hour. The 2 hour mark will change your life.
Interesting SJD, I've never heard of this study from Köln (Cologne). Thanks for sharing, I'll dig deeper on the study. I also trust the science and always happy to learn. QD: like others Arthur Lydiard, Daniels Sage, you, The Running Otaku, and Garmin. Last but not least, my wife/coach
if you run at a comfortable pace you dont really need to fuel for only 2 hours, water can be a good ide to have with you, and if you are unsure 1 water 1 energy drink would be enough.
I am a big Hal Higdon fan and have some training plan apps for the phone. I used to follow them pretty religiously, but now that I've done enough races, I map out my own plan.
@@lukewallace87 Bro!!!!! That's amazing. Going for my first marathon this year, lemme know if you have any tips, seems like you got it together quick.
The 2hr run is an awesome training tool. Great opportunity to experiment and try out new forms and techniques. It was on my first 2hr run that I perfected my foot strike and on another that I fine tuned my arm swing.
Based my current marathon training on the principles in Run Faster by Brad Hudson and Matt Fitzgerald. Excellent book on how to be your own best coach. I'll find out in a couple of weeks how well it worked!
Kurt's QOD - can you post some additional information around this study in Cologne? I would like to read it. Seth's QOD - My research is based on a lot of things - books for the most part although I do pull online things and discussions with other coaches - Books - Running to the Top (Arthur Lydiard), Daniels Running Formula (Jack Daniels) , More Fire (Toby Tanser) , among others including a lot of Biography type things. Video work from TH-cam - You, Jay Johnson, Sage, Sandi, Kofuzi, Spencer Brown, Ben Barrows, Workouts on FloTrack and MileSplit and others as well. And lastly my own experience as a runner for close on 40 years at this point and as a coach on and off for 20 + years
We have a coach that train us but now he is in bad condition because his peacemaker almost shot down sad😢 . I watched your blog in order to learn some resourceful techniques to add on my knowledge for free injuries every time I race whether trail or marathon.
QD: The running club I belong to (Dashing Whippets) has a marathon training plan with several coaches. The first time I followed their plan -for my first marathon in 2016- I BQ'd . It's tough - yesterday was 12 Canova K's. Tomorrow is 22 mile (3:00+) long run. Because it's in NYC, I get to do most of the workouts with many others at similar pace, so it's a great social as well as training experience. FYI, I'm training for the Dublin marathon on Oct 27.
This is awesome. Thank you. I will add two 2-hour runs to my weekly schedule. Does this include the weekly long run? You mentioned Sun and Thu. My Sunday is currently LSD. Secondly, I'm not clear on the pace for this steady state run. How does it compare to marathon pace? E.g. I'm just ran 4:08 in Philadelphia and hoping for a 4:00 marathon in May, or about 5:40/km pace.
One year ago I started a couch to 5k program and the thought of running for 2 MINUTES straight seemed impossible! Lol
A year later I can run for an hour straight! Massive improvement! But that 2 hour goal is not too far away!
Thanks for the content!
I’m so encouraged to see this
I’m about two months into couch to 5 k and I’ve repeated a few weeks and I can kind of run now for a few miles but it still feels like death. 2 hours seems so far away
Update us please Sarah..❤❤❤
From a physiological point of view, it’s way harder to go from running 5k to running 2h everyday but I think from a psychological perspective it’s kinda easier’ish since it’s getting fun. Just don’t rush the process, trust the process
Really appreciate you giving metric distances and paces
METRIC RULES!
@@jonny1943 bnb
Metrik rules amerika suks
me too! thank you thank you thank you seth
Running 2 hours a day religiously was how I lost 160 lbs, going from 333 lbs to 172 lbs
Woooow congratulations 😳😃❤
every day?! beast mode!
I don’t believe that. The prospect of a 333 lb man running for two hours even once is ridiculous
@@ShittyGolfer then u still dont know about the power of mind.
Congratulations! Good job
I’ve done my first two 2-hour runs during the past two Sundays. Will keep it up. Thanks for the knowledge, Seth.
You Tube is my primary source of research
There was a time in recent years where use of TH-cam to research things was a foreign concept. Now? Pretty normal!
2 hours and 19 minutes? You’re a Beast Man! Dang! Takes me 2 hours to run half marathon!
In both of my marathons I cramped up around mile 23, and now that I look back, I hardly ran over 2 hours. Only about 3 times when the weekend long run got long enough. I'm following a 50k training session (for a marathon) and i'm now running 2+ hours twice a week for 4 of the 12 weeks, and i can feel my legs getting stronger. Thanks for the confidence that I made a good choice, love your videos!
Seth : 27km "Easy" Run at 4:30 per km.
Me: Dead at 1km Repeat at 4:30 per km
Train harder. 4:30 per km is not that fast, even dedicated recreational runners can run 10-15 km at this pace without really pushing themselves.
I THINK THEREFORE I TALK boi
@@danielw.4876 Why? expressing your ides with stupid three-letter words is the best you can do?
Josh! You can do it!
@@zetadroid thanks! Keep working at it :)
QD: I like to use multiple sources, but youtube has been most helpful in making hard to understand training methods easier to comprehend.
My resources mostly come from various youtube running channels. There is so much information to digest.
This is very motivating! I started doing 1.5 hours minimum everyday with my Sunday runs being longer and longer. I started doing this on January 2nd and I am committed to doing it all year long. I’m about 265 and I really want to get down to a healthy weight. A healthy weight for me would be 180.
Hope you doing well in your journey🏃♂️
I am a beginner runner. I watch a lot of youtube videos like yours. I'am 58, I actually started with research on intermittent fasting and healthy food. Then I started to run 6 months ago. You are so passionnate when you take about running program, you really inspire me. In the past I always believed that I can't run. Thanks to people like you for the sharing of information and experience, now my goal is next season half-marathon in Paris. 😉
great job, inspiring to hear:)
Keep at it mate. I am jealous that there are still so many things you get to experience for the first time.
Take your time with all of it, not just because it's good for your joints and tendons, but also so these new experiences keep coming your way for a long time.
Tears of pain will be there. Tears of joy as well. İt's all worth it. Stay healthy and passionate✌🏼
QOD: Your channel and others helping a lot! (Sage, Ben Parkes, kofuzi) When I started I followed a 12 weeks 5K plan on my garmin app and gave me a good baseline what is easy run, steady state run, recovery run, intervals etc.
Sandor Bako great channels. Also Harry Runs is fantastic
I did steady state run training during an Ironman training block a number of years back. I had my best stand alone marathon time as well as a 5k PR because of that. I unfortunately got away from that type of running and haven’t been able to have the same success. So looking forward to getting back to that. Thanks for the video Seth!
I’ve been following the 80/20 running book training plans. Currently doing a 5K training block.
I totally agree when I did 2 long runs a week I ran my best time and you can take so much from elite too very good club runners
Science of ultra podcast is amazing to learn about this kind of stuff. For any runner not just ultra running
1000%! 🙌
Agree. Backed by science and the differing opinions on each subject is so interesting!
Gonna check that out now
QOD: i train by myself, for road runs i use the garmin connect plans, it really helps, for mountain runs i try to mimic the altimetry and to improve form, strengh and things like these i use youtube (yours, Sage.....)
What was the question?
Thank you for your insights and enthusiasm! This training period I have been using a combination of my Garmin HR training(full spectrum) and jack Daniels 2Q program. Averaging about 40+ miles a week. I also try to implement yours, Sage, and Strength running into my overall plan.
Been watching the channel only fairly recently so had no idea about the dream for Olympic trials. Best of luck great content!
QD: 80/20 Running by Matt Fitzgerald, and picking up additional tips and tricks from TH-camrs like yourself and Sage (currently on his base building plan)
QD: you & other you tubers like Sage Cannady, Harry Run, Michael Kofuzi, The running Guru, The Running Experience Channel, Ben Parkes, Vegan Bro Science, The Runner (vegan runner) are who I take the good & the bad from & put my own running plan together, excellent video Seth, good luck in Amsterdam 👍🏻
amazing video, love how you are so into peak performance and go into the physiology and anatomy to push yourself to new limits. Keep it up Seth!!! May God bless you and your family!
great video, i really like the idea of 2hour+ training runs. I feel as that is a great way for me to also condition and run that steady pace to help prep for marathon race day!
TH-cam mostly. I had my first summer season when i really got hooked on running, its a blessing, two weeks ago i did my first half marathon, solo in a snowstorm at night, it was a rite of passage, om gonna try to run all winter but i cant wait for next summer its gonna be such a blast.
Thank you!
I love listening when you talk about run and how you understand every single things going on inside the body. Your knowledge it is priceless. Thanks.
Its good to see that you are preparing your meal and you still have your trainer on
Support from the Netherands here. I've ran the Amsterdam marathon twice. 4:30 is amazing! Go for it and you can do this!
Seth, I like so much to find your videos they are very Much helpful, I’m 51 old men viejo and running about 70/w, appreciate your knowledge about it.
I will prying for you to conquer your gol in Atlanta OPQ.
keeping an eye in minerals, the nerves system is your energy generator
All the best
AD/ I follow the book train plans of the 2e of Advance Marathoning
Idk who you are or what you’re about or if you’re even a good person but your mannerisms are just delightful
I'm kind of on the later end of this idea. Was a competitive road cyclist for close to 30 years, made it to 2 Olympic Trials. Rode 300+ miles a week for many of those years. Quit in 2014 at age 46. Now I am 51, running only for aerobic workouts and racing. Yesterday I hit my fastest 5k since high school, even though I never run over 8 miles. I think all those years of long rides gave me a strong aerobic base.
Wise words Now I need to figure out how to work these in during the week.
I’m training for a 1:45 half marathon in Amsterdam this year.
best of luck, Paul!
Good luck, you got this!
Amsterdam was cancelled :(
There are definitely two schools of thought: Pile on the miles through the whole week or a single long run once a week with intervals, medium, recovery, and tempo runs.
Like everything else, it depends on the person.
My friend had to put in 70 mile weeks in order to BQ. On the other hand, I did the varied distance training, plus weight lifting and BQ'ed. We are about the same age, height weight, ect. It took both of us about 2 years of running marathons before we actually BQ'ed.
It really comes down to the person. If you are the type that has no problem with logging miles daily because you find it unappealing to push through the intervals to meet the interval goals then you should consider the piling on the mileage approach.
However if you can do the intervals and can push yourself to meet the goals for the intervals you are doing, then mixed approach might be for you.
Piling on the mileage does take time and can be monotonous. One the other hand, intervals (if you are doing them right) aren't a whole lot of fun either when you first start doing them. When I say doing them right, I mean you should be giving it 100% to hit your time goal for your interval and only resting for the specified time before the next. You will know you are doing them right, when you doubt whether or not it is even possible. This can be a grueling process and I can understand why people wouldn't want to go this route.
You will know your ready when hitting your interval goals aren't even given a second thought.
Again, you got to know and be honest with yourself before picking a training program.
Not on the same level but I run 3k every other day with 10kg weight, do a beep test every other day, and used to run 10k every Sunday. (Because of the army I mainly run to maintain certain time goals needed instead of for indurance) Now I've switched to doing 22k interval runs every Sunday (I run to the nearest bigish town and get the bus back) and my god interval training is a killer but it's really improved my speed and not only my stamina. Anyway your comment was really impressive 70m a week is mental. You and your mate are mental honestly, good effort yeah!
@@Amelia-vk4jt
If you can stick with the intervals it definitely pays off physically.
I have been long distance running about 12 years. When I first started I thought a 70 mile week was insane too. But after running for years I realize it is all in your head. An experienced runner has no problem doing 10 mile days for 7 days. It matter of whether you have the time to devote to it. Over the winter I was doing 50 miles a week and I not even training to run a race.
Intervals (if done properly) on the other hand really wipe you out and it would be difficult to stick with an interval program for years. Most runners use intervals as part of a training program rather than a maintenance program. But there are exceptions. Some people operate at a whole different level.
I first watched this video back in April. Now I'm watching it again as I start to incorporate these runs into my weekly training for my second FM. Great advice, Seth!
First QD: for training I threw a dart 🎯 at the internet and it landed on cool running. There are beginners to advanced training plans for the 5k-marathon distances... I’ve had pretty good luck working through the half plans... I have had a 2:06 half... down from a 2:45. Right now time in the day is the biggest hurdle... during the school year I am very busy as a stay at home dad that my allotted time takes a big hit... constantly getting creative to get any miles I can... just gotta keep chugging....
My personal running diary I have kept last 5 years. I can look back and see what’s worked and not worked for me.
I agree with your method of “listening to your body and running be feel”. 42 marathons including 50k to 100 milers in last 5 years has put me in touch with what my body requires for a decent effort during a race.
Hey SJD. I’m new to running and your channel is super helpful and positive. Love seeing all the incredible places you run at as well as the tips you’ve culminated over the years of running. Keep it up!
QD : i am just an average ultra runner. I started to follow a fixed schedule training plan since beginning of 2019. I believe in schedule training plans rather than training blocks. My weekly schedule involves 2 days of rest. The rest of the days are dedicated to 1 day - tempo run , 2 days - Lsd (15km to 20km), 1 day hill repeat and 1 day 10km run. I will incorporate 2 days of gym training focussing on core and ankle strengthening exercises.
What a coincidence. I did the same Amsterdam marathon you did on October 20th 2019. It's the one and only official one I've done abroad
QD: I've used a couple of Hal Higdon plans for half marathons with a few tweaks to have more of a taper. Going into my first Marathon next April I've chosen a Runners World plan as there were lots of detailed plans for different time goals. I think seeing the distance and time goals for each session will help me to keep my pace in check.
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Awsome vid. My most helpful resource is probably just talking to people i know who are into running and then from there watching videos like this
I learned from Sage canaday watching his advice and I'm still learning, but I don't follow a program I just try to push my self to get better, and I just found you a few weeks ago and I like you so I'll be watching and learning as well from you my Man. Thank you!
Ive never meet an exercise physiologist who is an olympic gold medal coach
i did my first 90min run w/o stopping about 4 weeks ago and made it my goal to do 2hrs. Slowly increasing volume to get to multiple 90-120min runs a week. Im testing out low HR training so i am taking the time to learn about my body and what is an easy run.
what is your pace?
100% chance his whole house smells like sweaty socks.
And motivation
It does and he makes your mom wash them
So true hahaah
Hey Seth, what do you think...?
For someone who can only run for, say, 60k a week, what do you think it's better for building an aerobic base?
A. 20 + 20 + 20 (3 days of 20k each)
B. 10 + 20 + 10 + 20
C. 10 + 15 + 10 + 25
D. 10 + 10 + 10 + 30
E. Other
F. You mix them up?
Is 2 months a good amount? Does it make sense to train like this MORE than 2 months?
Do you ONLY do slow pace in this training phase?
OMG! I have so many questions!!! I think a video explaining this kind of training with some detail (including suggested distances for beginners, intermediate and advanced runners) would be great!
My go to running source would be on TH-cam. The running tips, soothing music, and stories of historical sites are the best. And putting those videos out there for other runners to enjoy. Now that I’ve come across your channel I think I want to spread my wings a bit and learn about my own body’s running abilities. By the way I very much enjoyed your video so far I’m going to watch more of your channel.
@Seth (@anyone else?) The "cologne?" study you are referring (@8:18)- any link/resources you would suggest? (tried to search, but not sure if got the name right)
@@yrqq did you ever find this?
Learned everything on TH-cam with your channel and others as well as Runner's World for specific questions. Then learned by myself, how my body reacts to different approaches.
I have the same life long goal too! Thanks for the advice and good luck!!
I see this video, as many I have viewed, was made some time ago but certainly this one is timeless. I certainly would like to work up to two 2 hour plus training session a week. For one thing, I stand 6ft. and weight 180lbs. I'm sure it would be much better for my 1st marathon to weigh 165! These longer training sessions could help me lose the weight.
i wonder if do cross training after the runs to simulate a long run on other systems of the body but don't over ur ligaments that get stressed in running. i'm very suprised there aren't more cardio machines with heart rate alarms where u zone out watching tv and if heart rate gets out of a preset zone then an alarm goes off. how did you go with ur marathon? i remeber i went from 84 to 76kg just by cutting snacks and doing lots of exercises and felt like less than 2 months the weight dropped off. lucky me...that was 6 years ago so should be able to do it again if develop some basic habits....didn't require much effort last time. PS theres 5 different cardio machines at them gym, no reason cant rotate from one to the next every 20 minutes for 2 plus hours to mimic the workload of a marathon, list to a podcast or audio book, bring 2 sets of head phones fully charged. i did zero running in teens which is a shame otherwise would have built up key ligaments and small muscles. just excuses.
Hey Seth, I applied for a course in "Fitness" (aerobic and anaerobic training) at University of Sport (GIH) this spring. Gonna be awesome!
@@brianroyce5809 what
Best of luck!
Good luck man, hope you find it interesting!
How’d you go in the course?
Thanks for your insight Seth. I have been following your vlogs and I am able to pick up some points. "How to run faster?" is one of your vlog that I followed your program. Thank you once again. I will be running this coming October at Scotia Bank Marathon (42K). I know I have no more time to bring myself ready to get to the point I could run 26 miles without a problem. As my credentials could say, I have been on training since January 2019. I hope that I will be one of the "Finishers" this coming 20th of October. Cheers, Rizalde
I know this is two years old but I have to know, why tf would you put quotes around his name? You think it’s a fake name and he’s in witness protection or something
@@willdallas53 I am sorry " Professor", I didn't realize that I am writing my dissertation on my graduate course. You completely missed the point.
you are freakin awesome Seth.....keep up the great work, you inspire many people
Thank you for your time and information I am 34 and just starting my relationship with running I might be in love lol
Me too 34 😂
Me three and training for a half marathon this year.
Feel you , but 29
This is your best video! I watch this all the time.
I get my training plans from a combination of past, paid coaching, and self coached races, along with current thoughts by you tubers, such as this channel, Sage Canedy, and a few others. I’m currently exploring this marathon block using the Hansen method. Running is definitely an artistic science.
I'm here I just started jogging and I'm doing an hour but very slow I know that running for me is the best for weight loss
Nice ! @brightful5 like everything else, start off slow and you will get faster automatically. Try before you call it sprint one good time every time and stretching is very good because when you stretch a muscle that muscle can go taking more damage. Good luck and keep doing your thing.
Great Channel. Totally agree on your aerobic training philosophy for marathon - BUT - you are getting very close to your goal race. I find that endurance and aerobic capacity take a long time to build, but are not lost in a short space of time. Within 2.5 weeks of a race I would be sharpening speed and trying to avoid muscle damage associated with 2hr+ efforts. Re resources, previous training/racing is my primary guide together with any updated scientific studies (+ TH-cam of course). Good luck for the taper and have a great race!
I had to rewind when you said 2 hours and 19 minutes to make sure I heard you correctly
I used various online sources early on in my running, but hit a breakthrough when I read and adopted the principles of Mike Gratton’s hard marathon plan & accompanying article & forums on the Runners World website. This led to a significant increase in my training volume. My approach has stayed broadly similar since then, although In recent years I haven’t been able to devote as much time to training. Hoping to be able to do more in 2020.
The main addition for me in the last couple of years is much more of an interest in strength & mobility exercises.
I’m finally running two hours+ at a time. However, now I need to work on my speed because i’m averaging a 7:30ish pace (km).
Love your videos!
I'd love to see the study that you pulled the magical 2 hour window from in regard to cardiac efficiency and capillary growth. From my understanding the benefit of 2+ hour runs is forcing the body to switch from carbohydrate to fat as a primary (not solely but primary) fuel source as you simply can't keep slamming 80g+ of carbohydrates an hour to keep up with the energy requirements of maintaining pace. In addition to burning out your Type II muscle fibers so you're continuing to run on Type I fibers which are the aerobic muscle fibers. I just don't see any situation where a specified time is the signaling for the body to beef up any specific part of the body, it's the secondary part (fatigue of muscle fiber type or the exhaustion of fuel sources) that stimulate other adaptations.
I have done all the research, bottom line, Know yourself, listen to your body.! You can and should go forward and conquer!
I write my own training plans now after several years of leaning while training under various other programs- Tinman, Daniels, and Vance (power-based training).
Q&A: mostly your tips and they’ve worked so awesome
Happy to be using Seth’s training methods. Come back Seth!
Onya Seth. Will add 2 two hour plus per week in training for my fifth marathon in 2022. I love the satisfaction of finishing those long runs! Better than the one a week model and it makes a lot of sense. It’s all about adaptation right?😁
QOD: I use the Running Wizard training plans based on the Lydiard 5 phase training scheme.
Mainly Jack Daniel's Running Formula - but always interested to see if there's anything new I can incorporate to change things up.
William Nortje Jack Daniels whisky? Sounds like the perfect training plan to me!
I read: Pfitzinger, Daniels, Magness, Hudson, Noakes, adapt training plans and ideas from those books. Also a lot of internet research, for instance on Canova or Tinman. And then I try and experimentl, trying new things,etc...
PAULO MENDES huh?
2 hrs is my minimum training session, today I did a slow 6 hrs and last Friday I did 9 hrs but I'm training for long distance backpacking where I hike 12 hrs a day for 30 days. It helps being retired . . . long days that are 6 hrs long I don't even run. just walk hills. Short days I run/walk for 2.5 to 2.75 hrs Bering 70 years old I can run/walk a 10K in the allowable time. Maybe faster if I was on a street but I only train in trails.
this guy explains most for what's out there.
qd: personal experience I guess. Build up weekly miles with a couple of 15 mile runs, then incorporate vert and hills until legs feel strong, then speedwork (intervals for 5K/10K, temporuns for half marathon). Running is too much fun for me to put it in a too strict plan.
I use your channel amongst others (Ben Parkes, Sage, Kofuzi, FOD Runner & Running With Marc to name but a few) to give my insight at a level above my current working ability. For physical support on 1:1 I use professionals locally and I listen to my body and adapt plans to create a workable approach to making progress
My coach priorities threshold intervals, like 10x1000m etc. 3 times per week. The rest is jogg and sunday long run
This training sounds like arthur lydiard where he used to say do 3 long runs a week to get best results for developing aerobic strength
As to the question of where I seek information on running. I now do use TH-cam as a source. I have recently subscribed to Runner's World magazine. However, my biggest source is buying books on running. I have Marathon: The Ultimate Training Guide by Hal Higdon, Marathon: You Can Do It by Jeff Galloway, Galloways's Book on Running, Complete Book of Running by Runner's World edited by Amby Burfoot, and Running for Dummies (takes a huge deep breath!) I am 64 and recently got back into running 2 months ago. My goal is to run the L.A. Marathon (since I live in L.A. County) in 2023. In the meantime I want to practice a lot of races from 5K to the Half Marathon. I now belong to two local running clubs and the bottom line is I am having FUN! :-)
Here in Mexico, if you want to go to Tokyo 2020. The time they are asking for competitors is 2:11.00. Hope that you not only make the time, but have a better one so you can qualify directly to Tokyo. Keep working for that dream Seth.
Hello Seth, my answer is: I find a lot of information on studies that are online, also from the veterans in my run club. They say, always have a long run during the week, train slow and race fast, avoid injuries and listen to your body. For form I go to instagram a lot and look at what postures and strides the best runners have, and I try to mimic them :)
I have to work on my form. Can you please guide how to start and where to start from. And who is the best mentor to follow?
@@AsadKhan-jt6fe Sage Canaday is avid runner who's very expirienced on flat racing and sky running. Vo2max channel.
Also, always remember though, no two bodies are made the same. Your optimal form may be slightly different than Kipchoges for instance, and that's ok. However, it goes without saying, no overstriding. Be as relaxed as possible
Use to buy running books from Track and Field News books from Arthur Lydiard and Bill Bowerman The Oregon Way.
I’ve never run 2 hours. My two half marathons were 1:57 and 1:58, and I never ran more than 11 miles in training. I’m just not cut out for long distance running.
never say never , everyone can change
I was 238 when I decided to make a change. Now I’m at 198 and it’s been 1 month. The first week ease in to it maybe just start with 1 hour. The 2 hour mark will change your life.
Interesting SJD, I've never heard of this study from Köln (Cologne). Thanks for sharing, I'll dig deeper on the study. I also trust the science and always happy to learn.
QD: like others Arthur Lydiard, Daniels Sage, you, The Running Otaku, and Garmin. Last but not least, my wife/coach
This is quite educative video. Thanks for enlightening us.🙏🏻
Are you fueling at all during these 2 hour steady state runs? Anything like gels, solid food, water?
ff
I see vids of him drinking what looks like gels during longer runs
if you run at a comfortable pace you dont really need to fuel for only 2 hours, water can be a good ide to have with you, and if you are unsure 1 water 1 energy drink would be enough.
What about that 2 hour Cologne study ?Do you have more information or a reference?
Im glad i found this video , very helpful. Thanks
I am a big Hal Higdon fan and have some training plan apps for the phone. I used to follow them pretty religiously, but now that I've done enough races, I map out my own plan.
Lot of good information. Thanks mate.
Inspired. Sat in my bath after a heavy meal drinking a can of Stella. I'll get there one day.
Did you get there yet bro?
@@middleverse3838 forgot I said this, I actually did get there in the end! Ran 2 marathons and now onto an ultra end of may.
@@lukewallace87 Bro!!!!! That's amazing. Going for my first marathon this year, lemme know if you have any tips, seems like you got it together quick.
The 2hr run is an awesome training tool. Great opportunity to experiment and try out new forms and techniques. It was on my first 2hr run that I perfected my foot strike and on another that I fine tuned my arm swing.
Based my current marathon training on the principles in Run Faster by Brad Hudson and Matt Fitzgerald. Excellent book on how to be your own best coach. I'll find out in a couple of weeks how well it worked!
So how did it go
How did it go
Andrew Marin He died
@@legrandempereurcosmique5142 lol
Kurt's QOD - can you post some additional information around this study in Cologne? I would like to read it.
Seth's QOD - My research is based on a lot of things - books for the most part although I do pull online things and discussions with other coaches - Books - Running to the Top (Arthur Lydiard), Daniels Running Formula (Jack Daniels) , More Fire (Toby Tanser) , among others including a lot of Biography type things. Video work from TH-cam - You, Jay Johnson, Sage, Sandi, Kofuzi, Spencer Brown, Ben Barrows, Workouts on FloTrack and MileSplit and others as well. And lastly my own experience as a runner for close on 40 years at this point and as a coach on and off for 20 + years
Great vlog. Thanks for sharing the topic on endurance. Keep your efforts up.
We have a coach that train us but now he is in bad condition because his peacemaker almost shot down sad😢 .
I watched your blog in order to learn some resourceful techniques to add on my knowledge for free injuries every time I race whether trail or marathon.
QD: The running club I belong to (Dashing Whippets) has a marathon training plan with several coaches. The first time I followed their plan -for my first marathon in 2016- I BQ'd . It's tough - yesterday was 12 Canova K's. Tomorrow is 22 mile (3:00+) long run. Because it's in NYC, I get to do most of the workouts with many others at similar pace, so it's a great social as well as training experience. FYI, I'm training for the Dublin marathon on Oct 27.
Can you link the studies you‘ve read in the description, please?
This is awesome. Thank you. I will add two 2-hour runs to my weekly schedule. Does this include the weekly long run? You mentioned Sun and Thu. My Sunday is currently LSD. Secondly, I'm not clear on the pace for this steady state run. How does it compare to marathon pace? E.g. I'm just ran 4:08 in Philadelphia and hoping for a 4:00 marathon in May, or about 5:40/km pace.