Long Run Workout Strategies to Help You PR Faster
ฝัง
- เผยแพร่เมื่อ 8 ก.พ. 2025
- #running #trackandfield #marathon
Are you seeking some long run workout strategies to help you run faster over your chosen event? Do you feel bored with your long runs? I hope these running tips will assist you with your training and racing.
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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Thanks so much for your advice, i will give it a go. Much appreciated. Ive been following your videos all year & you are inspirational on all your achievements. 😊
Appreciate the support Steve and glad it was helpful.
One of my favorite workouts: 2-3 x 10k @ 21k effort w/ 8-10 minutes at steady pace recovery. I remember running the marathon for the first time. The first 20 miles felt like a breeze because I conditioned my body to run at higher intensities. My marathon prep took about 1 year because I was really concentrating on quality work. I think my max mileage leading up to the marathon like 30-40 miles per week. I didn’t become a slave to mileage. I really reduced my “junk miles” and turned them into easy, recovery jogs. Depending on which training block I am in, I would do: 2-4 easy runs and one race specific session. I did this for pretty much the whole year. Race specific session would either be a bit slower than marathon pace to extend endurance or a bit faster than marathon pace and broken up into smaller chunks to incorporate more speed. That’s pretty much it. Nothing fancy. I did long runs 2x a month. I think my favorite 60 minute session that can be done weekly is 20-20-20: 20 min. Easy, 20 minutes @ MP, & 20 minutes @ 21k pace. This exposes your body to the intensities for the long run so when you actually do the long run workout, it already know how to deal with it.
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Another awesome video!
You're the best! 💗💗💗💗
Man 3h. I am jealous of those who achieve it I dream of doing below 4h. Was 10 years ago. But this summer I will do it.
You most certainly have it in you to go far below 4 hours, still a VERY tough time but doable. Keep up the great work!
For 3 years trying to go below 4hr: 4:18, 4:04, 4:10, 4:01, 40:00:30 then 3:45, 3:38 back to back. The difference is what the coach keeps focusing on. More easy running up to 60 miles a week and more marathon and faster pace running. Do not all runs at marathon pace.
That is AWESOME to read. VERY well done!
I’ve been doing long runs with the majority slow and I would finish around marathon pace. I’m chasing sub 3 as well in November. For example, last Sunday I did 21 miles and averaged around 8:55 per mile pace for the whole run but my last mile was a 6:58 mile. How do you know when you’re really ready to really mix in Mara pace work? I’m running 60 miles a week and when I officially start my block in June I will be up to 70 per week. I’m doing tempo sessions, speed work, long runs and easy/recovery runs. Starting February I’m incorporating strength training and hill repeats for nyc bridges. I’m just trying to get as much insight as I can because this will be my second marathon ever and my first was a 4:35 and now aiming for sub 3. I believe it’s possible giving myself two years.
Check out next weeks videos where I cover your question Javon
@@rundreamachieve okay, will be looking forward to it.
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Marathon is all the rage for novices. They don’t realize that most marathoners had a serious track background. They are just extending their speed over the distance. I run a lot of shorter distance events throughout the year than races like the half or full marathon. I really my times drop when I concentrated on shorter and faster distances.
Should i be consuming gels on slow relaxed long runs of between 10 - 15 miles if the goal is to develop aerobic capacity and be more efficient at fat burning?
Not during runs of that link Samuel, no. Focus on fat burning and building your endurance, faster long runs over 15 miles perhaps just to see how you feel.
Sir today I do 50 minutes fartlek workout in fartlek workout I do 300m fast in between 50-53 second and 100m jog rest and i continue to do that for 50 minutes without any tiredness but in last part of 50 minutes I feel little bit tired but I manage the pace. So sir we predict 1500m time to this pace workout and suggest your opinion for this fartlek workout if any were changes in it please reply sir.
Check out next weeks videos where I cover your question Avinash
@rundreamachieve thanks you so much sir for selecting my question for your next video
💪💪💪💪💪 will be this coming Friday's video