Marathon Long Runs: How Long and How Fast?
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- čas přidán 27. 08. 2016
- See the full post: strengthrunning.com/2016/08/ma...
How long should long runs be before a marathon? That depends on your goals and ability! The marathon is a difficult distance at 26.2 miles - but with a smart approach to long runs, you'll be able to finish strong.
Q&A with Coach is hosted by Jason Fitzgerald, a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to sign up for his free coaching ecourse. - Sport
Totally forgot to say thank you, Jason! Loved the answer! Thanks for all of your emails, tweets, CZcams videos and website content!
Your answers are so helpful and to the point.
I got up to 20 in training… died at mile 21 during my first marathon.
For distances like the half marathon then it makes perfect sense to me that a shorter long run like 10 miles is enough in training and that those final 3 miles will take care of themselves on race day for the reasons you described. For the marathon however, I don't see that say an 18 or even 20 mile long run is sufficient to prove that you could do the whole distance. This is because you can hit the wall in the marathon and this often seems to hit people AFTER the 20 mile mark. Many times I have seen people going great at marathon pace, feeling good and then they hit mile 22 and come to grinding halt, it hits fast and with not much warning at it is approaching. So how do you train to know where this wall is so you can avoid it?
Research on boston marathon qualifiers: run 30+ miles a week. train 7 times in 5 days a week (some double days) Run 85% of the time, below(!) marathon pace. incorporate interval and tempo runs (approx 15% of total mileage)
Great video :) cheers.
Awesome video. Very helpful for my marathon training. Thanks!
What is your weekly training split like? How many days of cross training/strength training and what style of runs you incorporate?
TQ coach
Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!
Hello Does it count when I work 8 hours a day walking on my feet and later that day exercise e.g. 5km tempo tun plus weights.
Thank you
Jason, thanks for the videos and other content - I’ve learnt a lot from you. 👍🏻
What’s your opinion of Jack Daniels’ training programmes, where easy pace long runs are only every other week, with the alternate weeks being much shorter marathon paced runs instead? I’ve followed the rest of his plans, I’m hesitant to follow this one thing, because lots of other coaches constantly emphasise the benefits of a weekly easy pace long run and say that there’s no real physiological benefits to running at anything other than easy, threshold or VO2 Max pace (including Jack himself!). If it’s relevant, I’m 43 and run 50-60 miles a week. My easy pace is about 7:50 and my 10k race pace abs tempo pace is about 6:10. I’ve just entered my first marathon.
There is a big benefit to a frtnightly or 3rd wkend harder longrun due to the Marathon Specific pace conditioning that trains your central nervous system & muscles to be ready for that pace. Rather than say a 2:59 Marathoner who only runs an 19mile@ 7:45-8:45min mile longruns every wkend...the frtnightly effort around 6:50-7min pace will make goal pace "feel" much more comfortable. Dealing with discomfort come raceday is certainly 1 component of success or hitting the wall as a stressor. The frtnightly harder run also utilising more sustained heartrate and burns much more glycogen than fat @80-84% heartrate as its above Zone 2 in the 'X heartrate' for 80/20 Matt Fitzgerald. Basically Steady State not a true easy pace. If we look at the Jack Daniels Vdot a 2:59 Marathoner for example will have an Easy pace about 4:40-5:10/km range (about 25-55sec slower than m.p). Cheers
That was a great video, but I would have hoped you would be more specific about the faster blocks at goal pace especially when you talked about your 2:25 long run. Back when I trained for my first marathon my longest run was 2:40 with 4x20minutes at goal pace, 5 minutes rest in between. I think that was too much for me to recover properly for the next workouts so I did 3x20minutes this time. I think a key point is that a long run is only one workout among other demanding workouts that will help you get to the finish line as fast as possible.
I usually can't get too specific because everyone is so different. I lay out the principles and ideas in broad strokes so you can apply them to your unique situation.
Having followed the Hanson plan with very satisfying results and having read Luke Humphrey's book on its principles, I was surprised you made such a false statement regarding the 16 mile long run. It is an easy run; it is not run at marathon pace. There are separate tempo workouts at marathon pace but they are no where near 16 miles.
You have misquoted the long run pacing from the Hanson’s Marathon Method. Just saying. Their book is clear that the 16 mile long run is NOT at goal marathon pace.
Rather, it is the tempo in Hansons that run at marathon pace, I belive.
i think the goal is to be on your feet for a long time, so running 16 miles in a marathon "time", not pace. Is this correct?
how long should I run my longest run for half marathon training? I am not talking about the minimum that needs to be run before trying to run a half, I have already run a half marathon and I was wondering if running 16 to 20 mile long runs would be helpful as well.
Yes
How long should you rest between the last long run and the marathon?
Depending on your distance of a long run, and your ability, between 7 and 14 days from your longest long run. I am doing 26 two weeks out, then 10 one week out, while cutting my daily running back in those final 14 days.
When does a runner graduate from being a beginner to becoming an intermediate runner? Thank you
😂 Honestly, I think many of us never do. In the last 2 years I've run 2 (slow) 50ks, 2 trail marathons, and a brutal 22 mile mountain race... yet I've got my 50k sticker sitting on the fridge, and don't feel justified in putting it on my car until I finish another one! 😂 Imposter syndrome. I STILL feel like a beginner! I think it's a purely personal decision. If you wait until you hit that perfect goal pace, or distance, or weekly mileage goal, you may never actually hit it- but still be an "intermediate" runner.
I'm wanting to be a marathon and half marathon runner but right now I run 2 miles 2 times a week I'm 22 110 pound male at 5 foot 6, I was wondering how do I build up my miles to run longer distances, I can a 2 mile no worse than 17:43 and best time at 15:05
Mark be patient with your running. It takes time to build up muscle and mental endurance to do long runs. Like weight lifting, running should be challenging to you, without injuring you. I started with 5Ks with a 8 min/ mile pace, and got to 7:10 min/mile. I run about 20-25 miles per week. I try to get 3-4 miles in per day. Make them easy miles, at or just below your "slow" time. As you continue, your body will build the muscle necessary to do the runs, and your aerobic cardio will increase to the point where running doesn't feel "like death". Hope this helps.
Follow a Nike or Garmin training plan. Great way to start and they are free
I feel like i will be happier running my first marathon having done 30 miles a month earlier so i know im good
Hello coach i am 27 years old it's to late? For beginner marathon athlete?
Depends on what your goal is. I ran a 2.51 marathon one year after I started running at 27.
@@tagaug damn that's impressive. Did you play any sports before starting running?
@@PatNeedhamUSA I played basketball from age 13 to 21, but never did any endurance-specific sports until age 27.
I'd like to know whose marathon pace and easy pace doesn't differ that much. I would argue that regardless of experience or ability, your easy pace should be AT LEAST 1 minute per mile slower, if not 90 seconds per mile slower than your marathon pace. Even elites run substantially slower for their easy paces than they do at marathon pace. Example: Molly Huddle's marathon pace is something like 5:40/mile, and she says that her easy pace hovers at around 7:00/mile and even 7:30/mile when she's really fatigued. If you're running close to the same pace for your easy miles as you are for your marathon-paced miles, something is wrong. Either you're not pushing yourself enough in your marathon pace, or (more likely) you are running your easy pace way too fast.
Totally agree with you. Just to point out, beginners tend to 'not able' to slow down, they tend to run only type of workout:Tempo effort only.
Run too hard at easy, not fast enough in quality workout is typical for beganners.
The faster you run, the greater the difference between your marathon pace and easy pace should be. It's precisely the opposite of the people you were referring to. And the main reason for this is that they are running less time.
If you ask these better runners to run a race that lasts 4-5 hours (typical time for slower runners in a marathon), that pace will be closer to easy for them too.
Running sucks. 👎👎😂