I subscribe to several running channels and its this one that I find I get the most out of in terms of useful, usable training and race information. Thank you so much team. I really wish I could afford to follow your training programme fully, but alas, times are tough. So thank you so much for putting out so much great content for free, effectively. It's greatly appreciated.
I am 57 years old with a particular interest in 5K. I just subscribed to your channel after watching other running videos. I have only been able to participate as an amateur in a 5K, achieving a time of 21:25. I am just looking to improve my time and running performance.
You guys, and gal, are great. Very good lesson. I would like to contribute something pertinent to long runs, since I had an unfortunate experience on my last long run a few days ago. I was 0.2 miles from finishing my first ever 18 mile Z2 run, when on a tree lined sidewalk, with roots causing many lifted edges, my toe caught on of them, and I was nose-surfing the pavement before I knew what hit me. Bleeding badly inside and outside the nose and several other places, a good Samaritan stopped and gave me his box of moistened cleaning wipes, with which I could control the bleeding. I jogged the rest of the run, another 0.7 miles, to my car, and made it home OK. 5 bandaged areas other than my face. A couple "stitch tape" fasteners holding a couple big splits at nose bridge and brow together. Road rash all the way down the length of the ridge of the nose. Otherwise, fine! The advice from this is just something along the lines of "Be careful!" or "Don't be careless" at the end of a specially challenging run, which applies to races as well. At that time, you are fatigued, weak, less coordinated, with a reduction in reaction time and cognitive ability. And a small stubbed toe can become a much bigger deal than expected! I've never read or heard anyone talk about how big a deal falling while running is. It doesn't happen all the time. This is my 2nd and more serious time. A relevant consideration for long runs??
omg such a shock to fall like that! I agree, I've not heard it talked about, but I too had a nasty fall at the end of a long run. It was not trivial, in the bruises and skin damage. I hit my chin, hard, and it was months before it fully healed. So sorry it happened to you! And yes, great advice to be extra heads up at the end of a long run.
Great video. I’ve been doing ultra trail races that last 10 years. I would encourage you to think about time vs distance, when considering what your long run should be.
@@jsf8145 just the overall time of your long run compared to the time of your event. The first ultra trail run I did (50k) I did too much training on the road thinking about distance. The 50k was fairly hilly and took about 6hrs. Problem was my longest run was on the road and was about 24miles and about 3:30hrs. I figured I could make another 7miles, but I my body wasn’t adapted to 6hrs of running. Since then I always train with the time of what I’m trying to do in mind, not the distance. Your body really has no idea how many miles it ran. Just how hard and for how much time.
I used to run PB's on 5km 1-2 days after running a marathon. I have never understood that math :-) My stupid hip is finally getting better again. One more marathon is left in me. Will aim for the long slow runs for sure this time.
Wanted to share my running journey so far. I started training for a 5k which was to be done in May, at the end of March. I'd not reallly run since i was much younger despite being fairly slim. So i started doing just 1k to build my fitness, mix of walkiny and running, did that 3-4 times a week until i coulld get the whole way round. Then increased the distance all the way to 5k. "Race day" came and I did the 5k in 23m 46secs, after some rest I then started making 5k my normal jog and now have completed a 10k last week, that was good but have felt knackered since. Rest time is important, any tips on things to do to improve recovery?
I run harder and longer longruns when I run 2.16 marathon ! My key work out was for that marathon longruns up to 40 km where I run 25 km in that longrun in my marathon pace ! That make my body comfortable in that pace ! I build up my long runs 20k. 25km 30km 35km 38km 40km! Without those longer and harder long runs I should never run 2.16 marathon! That is the key for success
A lot of professional marathoners do marathons in training every weeks during their long run. I think we are thinking we are weak but if you do it progressively the body can take a lot. Sorokin the record holder for the 24h is doing a marathon every morning
How long should a long run be? I kinda disagree with your answer ... According to some research the sweet spot is 2 to 2.5h. Of course you will exceed 2.5h when training for a marathon, but only on exception. The risk of injury exponentially increases after 2.5h while the rewards have diminished return. I was stuck improving my 5k times, and after I increased my long runs from 1,5h to 2h-2.5h, my 5k times started increasing again. So even if you're training for short races, a long run of 2h can really benifit you and help you break plateaus.
Hey, Lets say I go from 20 miles per week to 100 miles over a 3 month period without getting injured, does it mean I get the same cardiovascular adaptations as another person who built the same 100 mpw mileage over 6-8months starting from 20mpw?
1. You're both capable of running 100 miles per week injury free. Your scenario involved magic so your result is also magic. 2. This question makes me worry about you, Tarun. As the video explains, you need to build slowly to allow your ligaments and tendons to build over time. Don't rush the process. If you're consistent and remain injury free, I promise you'll get where you are supposed to be!
@@tenzinlee6393 Yes, I know endurance needs to be built slowly, its not about me specifically. Its a hypothetical scenario where I wanted to know if those 2 people in the situation, both having the same mileage and assuming everything else to be the same, whether they would have vastly different race times or not. Its my curiosity to understand the body, not that I will go and run 100 miles next week. Also, you can watch Sage Canaday, in one of the videos he mentions going from 0 to 100 miles in 1 week during his college days, not that he recommends doing. The scenario is not as magical as you think it is.
@tarun the person building to 100 miles per week over 6-8 months would probably have a faster race than the one building over 3 months... but it's complicated (you'd need twins and a race day in about 6 months, and one of the twins to sit on their hands for 3 months doing minimal training so they start at 10 miles per week in three months time).
@@tarun9542 if someone has previously run 100 miles per week then it wouldn’t be as bad to build back up quickly after some time off. But for someone who has never run that mileage they should build up slowly. For your original question, I think you also need to consider total mileage, not just the number of miles in the current week. So if someone builds up to 100 miles per week over 8 months, they’ve got that whole 8 months of building strength. If it’s over 3 months, they’ve got less time building strength. Maintaining that 100 miles per week over the next few months could lead to injury.
The person that did it over 3 months is probably younger, has better genes, does other strength training activities or combination of all those things. This person will most likely do better in the race. Still does not answer your question as to whether this person will get the same cardiovascular adaptations. Most of the endurance cardiovascular benefits happen between 30 and 90 minutes, and the person who took 6-8months will have more running time in that time frame?
My understanding from the research of Michael Joyner and others is that the greatest benefit from slow running is accumulating more miles at peak stroke volume and chamber filling to expand how much blood the heart can pump with each beat. Mitochondria can't use what the heart can't deliver. Why don't you even mention slow running maximally increasing heart chamber size and stroke volume?
Long runs are useful but you wont get faster without speedwork and learning to hold your pace at high intensity. Im a 5K runner so not a long distance runner. My biggest gains have come from speedwork. I do one long run 45 minutes per week, 1 speed work session and a and 5K. 3 runs with S&C, core and mobility work. Dropped my 5K from 20:30 to 19 in 5 weeks once i did regular speedwork.
You are a beginner runner so that's why you're making gains with more structured training, run more and you may get down to running 17 mins 5k or quicker...
@@MAOLALAIDH How does running more even help? If I were to run more with slow pace, that will only make me better at running longer with this pace. It bring my timing down if I am not running at a certain threshold pace.
@@MAOLALAIDH Running economy mixed with metabolic adaptations will have a considerable effect on how much, how fast, how comfortable you can perform shorter speed work sessions. Patience, time and believe in the process. Until you've tried it for a prolonged period of time you will never believe or understand the benefits. Science ain't wrong.
Thanks for the video. I have a Jeff Galloway e-book in which he suggests the longest long run for a marathon is 29 miles or around 47km. That seems so much longer than you or any other program suggests, can you comment on this.
Hi Patrick, 29 miles is definitely a lot longer than we'd prescribe for the amateur runner. As Shona explained in the video, one (very) long run isn't going to be the deciding factor whether you reach your marathon goal or not. Consistency over time is way more important than one long run. There comes a point with long runs where the risks start outweighing the benefits. The longer it is the more time it takes to recover fully from it so you miss out on valuable training and it also puts you at higher risk of getting injured. This video goes into that in more detail: th-cam.com/video/nObSBajGWbA/w-d-xo.html
@@CoachParryI do recall you doing a video on the Galloway Run/Walk method, so I assumed you were familiar with the training programs prescribed. These are over 26 weeks and include several long runs of 20, 23, 26 and 29 miles, so there is not just one very long, long run. Each of these long runs is followed (or preceded) by 2 shorter weeks that focus on speed work. I generally use the Galloway run/walk method for my long runs, but not for my other runs. I am actually still a member of the Coach Parry program, although my Strava account stopped uploading to the app months ago and no one at either CP or Strava has offered a fix for it. I looked at the Galloway system, but couldn't get my head around the 3 longer runs, so I didn't go with it. I was just interested in your thoughts on these long runs in that program, given what you said in the video.
We're huge advocates of a run/walk strategy, especially as you get older. Long runs are important but anything over 20 miles for most people is too much. Please could I ask you to pop our support team an email on support@coachparry.com to get the Strava sync issue sorted out for you.
@@htmonaro1969 I'm so sorry to hear that our team has dropped the ball like this. I'll definittely look into why it has happened and what we can do to prevent it form happening again in the future. I've just asked Christine on our support team to reach out to you and set up a call so that she can trouble shoot your Strava issue with you so that we can get it working on your acount. There is definitely not a general issue with Strava as other members would be battlnig with the same issues but it seems to be only on your account. I will make sure we get this fixed for you. I've also aksed her to add another 6 months of access onto your account on us. Regarding the 4 week cycles, if you need more recovery then 3 week cycles are perfect (2 build, 1 recovery). Our RTM plans are built on a 3 week cycle as oppoesed to 4 so I'll ask Christine to add those to your account too. That way you won't have to juggle the plans too much as they're built that way from the start. They'll still get you to where you're going but include a bit more recovery. Apologies once again, this is not how we want our customers to experience when they train with us.
Im training primarily for the 2 mile and 3 mile(5km). My longest run of the week is 18kms. About 11.5 miles, or so. Is that enough to build very high endurance for the 2mile and 3 mile?? (Ill obviously be doing speed specific workouts)
Oddly enough, I think the opposite is true too. I think that you should train fast almost like a sprinter to gain an extreme level of endurance and that will boil over into your long runs and make you unstoppable.
By your logic, sprinters are the fastest long distance runners. Read about 80/20 principle. Long runs are important aspect but it's not the only thing.
@@morrisg5060 I think a big misconception is that because you can sprint let's say 400 meters in 52 seconds, than surely you can run an 800 at like 1:58 right? But because it's only 400m, it's way shorter than an 800, which is why I see Usian running 9.58 seconds 100m world record, but he couldn't even break 5 minutes in the mile. This is what 400-800 meter interval training and 100m strides are for. Getting that leg and fast twitch muscle fibers up.
I always enjoy your content. I have been watching it for several years. I was shocked to see how Devlin looks in this video. He looks 8 years older than he did nine months ago. Is he ok? He Looks pasty, grey and several kilos heavier. I hope there is nothing wrong with him.
I subscribe to several running channels and its this one that I find I get the most out of in terms of useful, usable training and race information. Thank you so much team. I really wish I could afford to follow your training programme fully, but alas, times are tough. So thank you so much for putting out so much great content for free, effectively. It's greatly appreciated.
More details on Long runs please. Relative Distances, paces, heart rate zones, changes in paces, frequency. Thanks!
I am 57 years old with a particular interest in 5K. I just subscribed to your channel after watching other running videos. I have only been able to participate as an amateur in a 5K, achieving a time of 21:25. I am just looking to improve my time and running performance.
You did great, 21:25. Congrats.
Watching this as a proud South African 🇿🇦. This great information
You guys are honestly AWESOME!!! God bless you!
You guys, and gal, are great. Very good lesson. I would like to contribute something pertinent to long runs, since I had an unfortunate experience on my last long run a few days ago. I was 0.2 miles from finishing my first ever 18 mile Z2 run, when on a tree lined sidewalk, with roots causing many lifted edges, my toe caught on of them, and I was nose-surfing the pavement before I knew what hit me. Bleeding badly inside and outside the nose and several other places, a good Samaritan stopped and gave me his box of moistened cleaning wipes, with which I could control the bleeding. I jogged the rest of the run, another 0.7 miles, to my car, and made it home OK. 5 bandaged areas other than my face. A couple "stitch tape" fasteners holding a couple big splits at nose bridge and brow together. Road rash all the way down the length of the ridge of the nose. Otherwise, fine!
The advice from this is just something along the lines of "Be careful!" or "Don't be careless" at the end of a specially challenging run, which applies to races as well. At that time, you are fatigued, weak, less coordinated, with a reduction in reaction time and cognitive ability. And a small stubbed toe can become a much bigger deal than expected!
I've never read or heard anyone talk about how big a deal falling while running is. It doesn't happen all the time. This is my 2nd and more serious time. A relevant consideration for long runs??
omg such a shock to fall like that! I agree, I've not heard it talked about, but I too had a nasty fall at the end of a long run. It was not trivial, in the bruises and skin damage. I hit my chin, hard, and it was months before it fully healed. So sorry it happened to you! And yes, great advice to be extra heads up at the end of a long run.
@@heart2hearter Thank you Ruth. Glad I'm not the only one. I am just taking it as another sign of how dedicated we are!
Building lots of training on top of each other, rather than one long run.
Thank you for the advice
Next question. How slow or how fast do you run? "conversation" pace?
I love watching your videos. I feel so much more capable and educated after watching your videos. Thank you!!
Great video. I’ve been doing ultra trail races that last 10 years. I would encourage you to think about time vs distance, when considering what your long run should be.
Time spent in zone 2 heart rate vs not being concerned with overall distance ??
@@jsf8145 just the overall time of your long run compared to the time of your event. The first ultra trail run I did (50k) I did too much training on the road thinking about distance. The 50k was fairly hilly and took about 6hrs. Problem was my longest run was on the road and was about 24miles and about 3:30hrs. I figured I could make another 7miles, but I my body wasn’t adapted to 6hrs of running. Since then I always train with the time of what I’m trying to do in mind, not the distance. Your body really has no idea how many miles it ran. Just how hard and for how much time.
I used to run PB's on 5km 1-2 days after running a marathon. I have never understood that math :-) My stupid hip is finally getting better again. One more marathon is left in me. Will aim for the long slow runs for sure this time.
Great info, well delivered. Thanks Team.
2 hours, either at easy or at steady with periods of steady or maraton pace. That simple.
Wanted to share my running journey so far. I started training for a 5k which was to be done in May, at the end of March.
I'd not reallly run since i was much younger despite being fairly slim. So i started doing just 1k to build my fitness, mix of walkiny and running, did that 3-4 times a week until i coulld get the whole way round.
Then increased the distance all the way to 5k. "Race day" came and I did the 5k in 23m 46secs, after some rest I then started making 5k my normal jog and now have completed a 10k last week, that was good but have felt knackered since.
Rest time is important, any tips on things to do to improve recovery?
I run harder and longer longruns when I run 2.16 marathon ! My key work out was for that marathon longruns up to 40 km where I run 25 km in that longrun in my marathon pace ! That make my body comfortable in that pace ! I build up my long runs 20k. 25km 30km 35km 38km 40km! Without those longer and harder long runs I should never run 2.16 marathon! That is the key for success
2h16min?
A lot of professional marathoners do marathons in training every weeks during their long run. I think we are thinking we are weak but if you do it progressively the body can take a lot. Sorokin the record holder for the 24h is doing a marathon every morning
How long should a long run be for 5K/10K versus compared to longer distances???
How long should a long run be? I kinda disagree with your answer ... According to some research the sweet spot is 2 to 2.5h. Of course you will exceed 2.5h when training for a marathon, but only on exception. The risk of injury exponentially increases after 2.5h while the rewards have diminished return. I was stuck improving my 5k times, and after I increased my long runs from 1,5h to 2h-2.5h, my 5k times started increasing again. So even if you're training for short races, a long run of 2h can really benifit you and help you break plateaus.
Strength training can help you in the same way.
If the long run is to improve aerobic capacity does it matter if you make stops on a long run? Does it still have the same benefit?
A minute or so don't worry
Yay!! South Africans!!
Consistent high mileage at easy effort is key
Hey, Lets say I go from 20 miles per week to 100 miles over a 3 month period without getting injured, does it mean I get the same cardiovascular adaptations as another person who built the same 100 mpw mileage over 6-8months starting from 20mpw?
1. You're both capable of running 100 miles per week injury free. Your scenario involved magic so your result is also magic. 2. This question makes me worry about you, Tarun. As the video explains, you need to build slowly to allow your ligaments and tendons to build over time. Don't rush the process. If you're consistent and remain injury free, I promise you'll get where you are supposed to be!
@@tenzinlee6393 Yes, I know endurance needs to be built slowly, its not about me specifically. Its a hypothetical scenario where I wanted to know if those 2 people in the situation, both having the same mileage and assuming everything else to be the same, whether they would have vastly different race times or not.
Its my curiosity to understand the body, not that I will go and run 100 miles next week. Also, you can watch Sage Canaday, in one of the videos he mentions going from 0 to 100 miles in 1 week during his college days, not that he recommends doing. The scenario is not as magical as you think it is.
@tarun the person building to 100 miles per week over 6-8 months would probably have a faster race than the one building over 3 months... but it's complicated (you'd need twins and a race day in about 6 months, and one of the twins to sit on their hands for 3 months doing minimal training so they start at 10 miles per week in three months time).
@@tarun9542 if someone has previously run 100 miles per week then it wouldn’t be as bad to build back up quickly after some time off. But for someone who has never run that mileage they should build up slowly.
For your original question, I think you also need to consider total mileage, not just the number of miles in the current week. So if someone builds up to 100 miles per week over 8 months, they’ve got that whole 8 months of building strength. If it’s over 3 months, they’ve got less time building strength. Maintaining that 100 miles per week over the next few months could lead to injury.
The person that did it over 3 months is probably younger, has better genes, does other strength training activities or combination of all those things. This person will most likely do better in the race. Still does not answer your question as to whether this person will get the same cardiovascular adaptations. Most of the endurance cardiovascular benefits happen between 30 and 90 minutes, and the person who took 6-8months will have more running time in that time frame?
Brilliant 👌
My understanding from the research of Michael Joyner and others is that the greatest benefit from slow running is accumulating more miles at peak stroke volume and chamber filling to expand how much blood the heart can pump with each beat. Mitochondria can't use what the heart can't deliver.
Why don't you even mention slow running maximally increasing heart chamber size and stroke volume?
Long runs are useful but you wont get faster without speedwork and learning to hold your pace at high intensity. Im a 5K runner so not a long distance runner. My biggest gains have come from speedwork. I do one long run 45 minutes per week, 1 speed work session and a and 5K. 3 runs with S&C, core and mobility work. Dropped my 5K from 20:30 to 19 in 5 weeks once i did regular speedwork.
You are a beginner runner so that's why you're making gains with more structured training, run more and you may get down to running 17 mins 5k or quicker...
@@MAOLALAIDH How does running more even help? If I were to run more with slow pace, that will only make me better at running longer with this pace. It bring my timing down if I am not running at a certain threshold pace.
@@zebra9389 you're not going to get better at something unless you practice it a lot...
@@MAOLALAIDH Running economy mixed with metabolic adaptations will have a considerable effect on how much, how fast, how comfortable you can perform shorter speed work sessions.
Patience, time and believe in the process. Until you've tried it for a prolonged period of time you will never believe or understand the benefits. Science ain't wrong.
Thanks for the video. I have a Jeff Galloway e-book in which he suggests the longest long run for a marathon is 29 miles or around 47km. That seems so much longer than you or any other program suggests, can you comment on this.
Hi Patrick, 29 miles is definitely a lot longer than we'd prescribe for the amateur runner.
As Shona explained in the video, one (very) long run isn't going to be the deciding factor whether you reach your marathon goal or not. Consistency over time is way more important than one long run.
There comes a point with long runs where the risks start outweighing the benefits. The longer it is the more time it takes to recover fully from it so you miss out on valuable training and it also puts you at higher risk of getting injured. This video goes into that in more detail: th-cam.com/video/nObSBajGWbA/w-d-xo.html
@@CoachParryI do recall you doing a video on the Galloway Run/Walk method, so I assumed you were familiar with the training programs prescribed. These are over 26 weeks and include several long runs of 20, 23, 26 and 29 miles, so there is not just one very long, long run. Each of these long runs is followed (or preceded) by 2 shorter weeks that focus on speed work. I generally use the Galloway run/walk method for my long runs, but not for my other runs. I am actually still a member of the Coach Parry program, although my Strava account stopped uploading to the app months ago and no one at either CP or Strava has offered a fix for it. I looked at the Galloway system, but couldn't get my head around the 3 longer runs, so I didn't go with it. I was just interested in your thoughts on these long runs in that program, given what you said in the video.
We're huge advocates of a run/walk strategy, especially as you get older. Long runs are important but anything over 20 miles for most people is too much. Please could I ask you to pop our support team an email on support@coachparry.com to get the Strava sync issue sorted out for you.
@@htmonaro1969 I'm so sorry to hear that our team has dropped the ball like this. I'll definittely look into why it has happened and what we can do to prevent it form happening again in the future. I've just asked Christine on our support team to reach out to you and set up a call so that she can trouble shoot your Strava issue with you so that we can get it working on your acount. There is definitely not a general issue with Strava as other members would be battlnig with the same issues but it seems to be only on your account. I will make sure we get this fixed for you. I've also aksed her to add another 6 months of access onto your account on us.
Regarding the 4 week cycles, if you need more recovery then 3 week cycles are perfect (2 build, 1 recovery). Our RTM plans are built on a 3 week cycle as oppoesed to 4 so I'll ask Christine to add those to your account too. That way you won't have to juggle the plans too much as they're built that way from the start. They'll still get you to where you're going but include a bit more recovery.
Apologies once again, this is not how we want our customers to experience when they train with us.
I needed always long runs (35k) to get my full potential even at 5 K . No matter how slow they were …
I've just done a 30km slow run and I'm shattered.
So how many km is a long run , ignoring any specific race challenge ie for the benefits discussed by the experts??
Im training primarily for the 2 mile and 3 mile(5km). My longest run of the week is 18kms. About 11.5 miles, or so. Is that enough to build very high endurance for the 2mile and 3 mile?? (Ill obviously be doing speed specific workouts)
Long runs make short runs easier
@@whatsthedeal5651 thank you. But the long runs (18k) are easy pace, conversational ??
@@na-dk9vmI think that conversational is the target pace.
You could easily get the impression that everyone in the UK is a running coach.
Oddly enough, I think the opposite is true too. I think that you should train fast almost like a sprinter to gain an extreme level of endurance and that will boil over into your long runs and make you unstoppable.
Bro is gonna get injured
By your logic, sprinters are the fastest long distance runners. Read about 80/20 principle. Long runs are important aspect but it's not the only thing.
@@morrisg5060 I think a big misconception is that because you can sprint let's say 400 meters in 52 seconds, than surely you can run an 800 at like 1:58 right? But because it's only 400m, it's way shorter than an 800, which is why I see Usian running 9.58 seconds 100m world record, but he couldn't even break 5 minutes in the mile. This is what 400-800 meter interval training and 100m strides are for. Getting that leg and fast twitch muscle fibers up.
My slow run is almost same speed as I walk. Does anyone have same?
I always enjoy your content. I have been watching it for several years. I was shocked to see how Devlin looks in this video. He looks 8 years older than he did nine months ago. Is he ok? He Looks pasty, grey and several kilos heavier. I hope there is nothing wrong with him.
Why are there so many people in this video?
are you South African?
No time off after a marathon if you are doing ultra training 😂
Long runs good for football (soccer)?
I would guess so. Footballers cover about 10km in a match, often at pace, and that requires a lot of endurance and fitness.
What language are you speaking?
English
Chinese
I run. Watch a lot of videos by runners. First video I’ve seen with running advice done by non runners and it’s disappointing to say the least.
All of the coaches in this video are accomplished runners.