I did 2 marathon distance runs a week apart before running a marathon PB 6 weeks later. It's not advisable if one hasn't built up a proper base or hasn't been consistent for at least 4 months but if you've learnt how to recover quickly & do what works for you then it definitely creates adaptation from my experience. I only improved by 5 minutes but I also felt amazing on race day where I even had to hold back in certain sections. I wasn't extremely sore & fatigued the next day where I ran a very easy 10k. Something I would never have thought possible before. I just believe if you want to feel what running a marathon feels like then run as close to the distance as possible at least once. No point leaving the hardest 10k of it purely to chance unnecessarily. For ultras it makes sense to not run the full distance but up to marathon you always have that confidence in your back pocket on race day.
I absolutely agree with you that there is no point leaving the hardest 10k of a marathon purely to chance and not understand how our bodies and legs will hold up when we get to the 40th km. And I think improving by 5 minutes is a big improvement if you already have a good PB time. We can make huge leaps in new PB timing going from anywhere above 4 hours down to the mid 3 hour plus, but i believe that if we have been running marathons year after year, and we at close to the peak of our fitness ability (age dependent), improving by 5 minutes is massive.
Thanks for commenting and yes, I did try baking soda a number of times but it unfortunately kept me in the toilet more than I would have like, so I decided it wasn't for me. Thus, I left it out of the video. I only included levers that worked for me, albeit with some mistakes made along the way with those levers. On the point of baking soda, Maurten has a product called Bicarb System which is essentially baking soda that you would mix with a hydrogel that "should" by bypass the problem of GI distress. Not sure if you have heard about it or have tried it yourself. I didn't try it because the price is insanely high. Nonetheless, here is the link if you want to check it out: www.maurten.com/products/bicarb-system
Great advice! I ran my first marathon at age 22 last sunday (4:34:15) after only 2 and a half months of training. I was shooting for a sub 4h but both of my quads cramped up and I couldnt even walk at the 27th kilometer (I was on pace too, running a 5:38 average before the incident!). Proud of myself but unsatisfied with my performance, I've set my eyes on a sub 3:30 time for next year; it's fair to say I will treat this video like a bible as you've exactly achieved my goal for next year. Thank you once again for your tips! I'll be following what you say especially for volume and speed.
Thank you for sharing your first marathon experience and I am delighted that the video offered you some value. You absolutely ought to be proud of yourself and it is so amazing that you are starting your marathon journey while you are still in your early 20s as you still have years in your prime to train towards running even a sub 2:30 marathon before you reach 30. And considering that you were running a 5:38 average before cramping up, I believe that you can actually aim to run sub 3:15 or even sub 3:10 next year. I know it might sound a bit too audacious of a goal at this moment but when I completed my first marathon, I could not imagine running 3:20 the next year, but I did. Thus, if I can go from 4:13 to 3:20 at more than twice your age, I think you can do much better than me once you consistently increase your mileage and include speed work through your off season. At your age, you can recover a lot faster after hard training sessions than I can, which means that you can probably handle a lot more training stimulus. All the best and enjoy the training process.
You are the only person I've heard advising to run marathon distance in training; all other coaches say max out at 3 hours or about 32km (over this being a waste). What are you basing your advice on?
Andrew Snow talks about it in his book "Run Elite". Really good book and I highly recommend it. Here is the link - www.runelitebook.com/ . Also, I did it myself, and in this video, I was basically sharing what I did to prepare myself which may or may not be inline with the norm. Plus, I ran a 100km ultra earlier in the summer so running distances over 42km to train for the marathon was within range for me.
Could there be any milage treated as a "waste" 🤔 - yeah I heard of junk miles concept - myself don't agree with that, but everyone responds differently to volume. Pretty sure everyone advise 3h / 30+ km to keep people injury free, we all know how everyone is ramping up training load in marathon build and how often things break.... but if you can sustain relatively injury free 40+ km long runs - why would it be waste ?? Even better if one could sustain that 40+ running at close to goal pace ... but how many could do that and still show up injury free and recovered at start line 😅 - top elites can 😊 Or if your usual weekly long runs are at 30ish km then you could do 40+ for marathon build - defenetly would not call that waste - just saying
@@tkwasik It isn't only about injuries, it is also about opportunity cost. If you run a marathon, you will need longer to recover then a standard long run, which means you will be doing fewer key workouts. What is better, one 42k run, or 2 runs where one is 30k and the other is 20k/intervals/whatever? Almost always 2 good workouts is better than 1 great workout. That said, there can be some value in running a full marathon during training. It will be a good race simulation obviously and it can break some psychological blocks. There is pretty much no point doing them all the time though.
@@tkwasik I may be wrong but in my opinion, we only run junk miles if the is no purpose behind the run and the quality of the session is not achieved. Even if it is just an easy zone 1 recovery run, it can be a quality session if we achieve the goal of running at a recovery pace to get our bodies ready for a hard session the next day.
@@squngy0 I absolutely agree with both your points. 3 x 30k workouts is better than 1 x 42k workout, but understand how our bodies and legs work after 40k is also very valuable. To me, the last 10k of the marathon is the hardest and that's where most people seem to hit the wall. Also, the last 10k is what most training programs do not include when prescribing the longest marathon build run, leaving the runner to face the unexpected on race day. Of cause it slowly becomes less and less unexpected the more marathons one has ran. I guess it is a fine line and it depends on the individual.
Helpful tips! Never heard of taking painkillers prior to a race. Not sure if this is really necessary. Since most of us aren't elite runners I think running should be more about the joy and not (always) about chasing a new PB. Running a marathon has not always have to be hard. At least that's my experience. Side note: I would really appreciate if you get rid of the really annoying echo in your good videos.
I absolutely agree with you that running should be, and it is, a joy, and it is not always about chasing a PB. That said, it can still be rewarding to get a new PB occasionally and feeling a sense of achievement. I will look into trying to remove the echo. Thanks for bringing that up.
Absolutely no need to run a marathon in training unless you want to get slower I known to many good runners who have ended up with clapped out knees at 50 through running vast distances in training one of the best everUK coaches recommends 15 to 18 miler followed the next day by a 10 to 12 miler at a faster pace.
@@JusmansDiary it's progressive times should come down over time my first 15 miler was about 2.20 last one before a 15 mile race was 1.44ish. My Tamworth 15 mile race was 1.33. So probably no need to go at target race pace in training. But you can practice race paces and faster in shorter runs.
I actually started this channel as a platform to share everything I do to stay looking and feeling younger than I am. Thank you for watching the video.
Great video, straight to the point, no fluff. Thank you.
Thank you for watching.
And I am happy the information I shared brought value to you.
Thank you for the sharing your experience and giving your best Advice 🙏
Thank you for watching and I appreciate your comment.
I did 2 marathon distance runs a week apart before running a marathon PB 6 weeks later. It's not advisable if one hasn't built up a proper base or hasn't been consistent for at least 4 months but if you've learnt how to recover quickly & do what works for you then it definitely creates adaptation from my experience. I only improved by 5 minutes but I also felt amazing on race day where I even had to hold back in certain sections. I wasn't extremely sore & fatigued the next day where I ran a very easy 10k. Something I would never have thought possible before. I just believe if you want to feel what running a marathon feels like then run as close to the distance as possible at least once. No point leaving the hardest 10k of it purely to chance unnecessarily. For ultras
it makes sense to not run the full distance but up to marathon you always have that confidence in your back pocket on race day.
I absolutely agree with you that there is no point leaving the hardest 10k of a marathon purely to chance and not understand how our bodies and legs will hold up when we get to the 40th km. And I think improving by 5 minutes is a big improvement if you already have a good PB time. We can make huge leaps in new PB timing going from anywhere above 4 hours down to the mid 3 hour plus, but i believe that if we have been running marathons year after year, and we at close to the peak of our fitness ability (age dependent), improving by 5 minutes is massive.
Great information like to hear more
Thank you for watching and I should have a new video hopefully before the end of next week.
Awesome. Very inspiring. Understand why is the key for overcoming the adversity 👍 did you try baking soda by any chance bro.
Thanks for commenting and yes, I did try baking soda a number of times but it unfortunately kept me in the toilet more than I would have like, so I decided it wasn't for me. Thus, I left it out of the video. I only included levers that worked for me, albeit with some mistakes made along the way with those levers. On the point of baking soda, Maurten has a product called Bicarb System which is essentially baking soda that you would mix with a hydrogel that "should" by bypass the problem of GI distress. Not sure if you have heard about it or have tried it yourself. I didn't try it because the price is insanely high. Nonetheless, here is the link if you want to check it out: www.maurten.com/products/bicarb-system
Great advice! I ran my first marathon at age 22 last sunday (4:34:15) after only 2 and a half months of training. I was shooting for a sub 4h but both of my quads cramped up and I couldnt even walk at the 27th kilometer (I was on pace too, running a 5:38 average before the incident!). Proud of myself but unsatisfied with my performance, I've set my eyes on a sub 3:30 time for next year; it's fair to say I will treat this video like a bible as you've exactly achieved my goal for next year. Thank you once again for your tips! I'll be following what you say especially for volume and speed.
Thank you for sharing your first marathon experience and I am delighted that the video offered you some value. You absolutely ought to be proud of yourself and it is so amazing that you are starting your marathon journey while you are still in your early 20s as you still have years in your prime to train towards running even a sub 2:30 marathon before you reach 30. And considering that you were running a 5:38 average before cramping up, I believe that you can actually aim to run sub 3:15 or even sub 3:10 next year. I know it might sound a bit too audacious of a goal at this moment but when I completed my first marathon, I could not imagine running 3:20 the next year, but I did. Thus, if I can go from 4:13 to 3:20 at more than twice your age, I think you can do much better than me once you consistently increase your mileage and include speed work through your off season. At your age, you can recover a lot faster after hard training sessions than I can, which means that you can probably handle a lot more training stimulus. All the best and enjoy the training process.
Phenomenal video, so so information dense
Thank you for watching and I am happy the information I shared brought value to you.
Great Content
Thank you for watching
Can you run 2:20 next year ??
I doubt it.
I just subscribed 👍🏻
Thank you for doing so. Much appreciated.
You are the only person I've heard advising to run marathon distance in training; all other coaches say max out at 3 hours or about 32km (over this being a waste). What are you basing your advice on?
Andrew Snow talks about it in his book "Run Elite". Really good book and I highly recommend it. Here is the link - www.runelitebook.com/ . Also, I did it myself, and in this video, I was basically sharing what I did to prepare myself which may or may not be inline with the norm. Plus, I ran a 100km ultra earlier in the summer so running distances over 42km to train for the marathon was within range for me.
Could there be any milage treated as a "waste" 🤔 - yeah I heard of junk miles concept - myself don't agree with that, but everyone responds differently to volume.
Pretty sure everyone advise 3h / 30+ km to keep people injury free, we all know how everyone is ramping up training load in marathon build and how often things break.... but if you can sustain relatively injury free 40+ km long runs - why would it be waste ??
Even better if one could sustain that 40+ running at close to goal pace ... but how many could do that and still show up injury free and recovered at start line 😅 - top elites can 😊
Or if your usual weekly long runs are at 30ish km then you could do 40+ for marathon build - defenetly would not call that waste - just saying
@@tkwasik It isn't only about injuries, it is also about opportunity cost.
If you run a marathon, you will need longer to recover then a standard long run, which means you will be doing fewer key workouts.
What is better, one 42k run, or 2 runs where one is 30k and the other is 20k/intervals/whatever? Almost always 2 good workouts is better than 1 great workout.
That said, there can be some value in running a full marathon during training.
It will be a good race simulation obviously and it can break some psychological blocks.
There is pretty much no point doing them all the time though.
@@tkwasik I may be wrong but in my opinion, we only run junk miles if the is no purpose behind the run and the quality of the session is not achieved. Even if it is just an easy zone 1 recovery run, it can be a quality session if we achieve the goal of running at a recovery pace to get our bodies ready for a hard session the next day.
@@squngy0 I absolutely agree with both your points. 3 x 30k workouts is better than 1 x 42k workout, but understand how our bodies and legs work after 40k is also very valuable. To me, the last 10k of the marathon is the hardest and that's where most people seem to hit the wall. Also, the last 10k is what most training programs do not include when prescribing the longest marathon build run, leaving the runner to face the unexpected on race day. Of cause it slowly becomes less and less unexpected the more marathons one has ran. I guess it is a fine line and it depends on the individual.
Helpful tips! Never heard of taking painkillers prior to a race. Not sure if this is really necessary. Since most of us aren't elite runners I think running should be more about the joy and not (always) about chasing a new PB. Running a marathon has not always have to be hard. At least that's my experience.
Side note: I would really appreciate if you get rid of the really annoying echo in your good videos.
I absolutely agree with you that running should be, and it is, a joy, and it is not always about chasing a PB. That said, it can still be rewarding to get a new PB occasionally and feeling a sense of achievement. I will look into trying to remove the echo. Thanks for bringing that up.
Absolutely no need to run a marathon in training unless you want to get slower I known to many good runners who have ended up with clapped out knees at 50 through running vast distances in training one of the best everUK coaches recommends 15 to 18 miler followed the next day by a 10 to 12 miler at a faster pace.
I will try that next time. Is the first 15 to 18 miler ran at goal marathon pace?
@@JusmansDiary it's progressive times should come down over time my first 15 miler was about 2.20 last one before a 15 mile race was 1.44ish. My Tamworth 15 mile race was 1.33. So probably no need to go at target race pace in training. But you can practice race paces and faster in shorter runs.
@@louissatt8497 Thanks for sharing.
No genetic advantage ? You're 46 and you look 15 years younger. 😅
I actually started this channel as a platform to share everything I do to stay looking and feeling younger than I am. Thank you for watching the video.