How Slower Runners Train For Longer Distances
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- čas přidán 16. 03. 2024
- We are all runners. But that doesn't mean we train the same way or run at the same speed. So here's some top tips i'd give you if you were aiming for a 3 hour half marathon or 6 hour marathon or just generally run those paces.
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Great video on a great topic! As a heavier runner, I would like to add my two cents as well.
Keep a log of your training: Now whether it's strava. Garmin, Polar or a notebook, doesn't matter. But having that data to look back on really helps you get perspective on how much you've accomplished so far.
A run is a run: There might be some official rule stating what qualifies for a run, but if you tell yourself you're going out for a run and you actually step outside and put one foot after the other, then it does qualify as a run! whether it's 400m or 42km, or 2:30min/km or 10:00min/km, doesn't matter!
Lampposts for the win: if you want to pick up running but it feels frightening, try going for a walk and just run the distance of two lampposts, or any distance of your choosing. And go back to walking again. Then when you feel recovered, try another one. That's it. You just ran!
Running is hard: regardless of how fast or long you're going, running is hard. And doing hard work makes you winded and sweaty, that's how it works, it's completely fine!
And lastly, one statistic you forgot about marathon times. You know how fast an average person runs a marathon? Average people do NOT run marathons! :D
Keep it up well done
Fully agree 🙌
I agree, when I’m asked how do you do it, referring to running. I reply, just run when you can and walk when you have to.
Thank you for making this video. It's a bit harder to find advice for long distance runners in the 5-6hr ranges which can be frustrating! Really appreciate this
Thank you thank you so much for considering and passing on advice to slower runners. I am 72 and returned to running 2 years ago after 30 or so years non running. My pb back in the day was 3.09 for the marathon and now it’s 5.20 and am desperately trying for a sub 5 hours which would give me good for age to get into London.
So much youtube content are for sub 4, sub 3 etc and not applicable for me.
Please follow up this topic in future episodes including what speed work could be included and rest days etc for the 4.30-5.30 marathoners and whether to include faster than marathon pace efforts within a long run.
Thank you again and I hope your reach the 100k subscribers also Mary is an inspiration again as her content is very balanced showing her difficult runs as well as the good ones.
As a slow runner this is great to see. Thank you for this! Zone 2 training has been a huge breakthrough for me. As I've grown older I've found a lot more benefit from focusing on S+C than grinding out a ton of miles every week. I basically swapped my S+C and Running sessions during my last block and saw a 30 min. improvement at my last half marathon race.
Walking is so underrated! So many people expect to go straight off the couch to running a half or a full in a few months. Long hours (3+) on the weekends are possible, but you have to build up to it slowly like everything else and really focus on staying in zone 1. Split sessions are a great suggestion as well! Last year, I committed to strength training each week. This year, my old joints have led me into yoga as well. It takes a lot of extra work (non-running) work to maintain a solid foundation. Great video!
Yeah my first marathon had a challenge attached to it, the 4-Way Challenge. Had a 5k and 10k event the day before, and it took a lot more out of me than I expected. I was planning on run-walking starting ~ mile 20, but actually started around 17. There was another guy going my pace who just refused to run walk. He would just shuffle his feet just barely faster than my walking pace. I could see he was struggling quite a bit.
Walking is absolutely essential for ultras!
Well, I did go from zero to marathon in 12 weeks, was headed for a sub4 but bonked because I made all mistakes there are. Still finished in 4:15.
Now I’m training for 3:20.
I’m female.
Would I recommend doing it the way I did? No.
Do I wish I waited a little longer and approached the distance more cautiously? Yes.
Is it impossible? No, it depends on the individual but it always really is a gamble with your health.
I did a 20k yesterday and I had to walk for a minute right around the 12th mile and I always get mad at myself, like i shouldn't need to. Im going to keep telling myself that its the 20k that counts, not a minute of walking 🎉
I have that same conversation with myself all the time. Sometimes you're tired from work, family .. whatever .. better to walk 1 min every mile than never get out there at all.
@@abbyschwendler1107 exactly, getting out there is the important part 👏
Do you always talk in metric and imperial measurements in the same sentence 😂 but I get it. I have to walk often during runs but it’s okay!
@@ericsteadman1073 ha, those are bald eagle freedom miles my friend. Actually yeah, I only recently made the conversion to kilometers, I've always used miles so my brain is still always furiously trying to convert km to miles. 😂
Don’t sweat it. I went from zero to marathon in 12 weeks. My long runs had breaks at traffic lights or gps issues in them, the last one was an absolute failure because I forgot to fuel and bonked halfway through lol
I still ran a half trial sub2, and was headed for a sub4 on the full distance but bonked because I went out to fast, didn’t fuel properly yada yada, still finished in 4:15.
Walking breaks or tiny breaks should be the least of your worries. If you can still cover the full distance in a respectable time you’re good to go.
Structured run-walk long runs helped me get back up to marathon distance again, and improve my times. The Galloway method is a great way of building time on feet, as well as endurance
Much appreciated by an older, slower runner!
Just did a 12-miler for the first time in literally nearly 20 years. I was absolutely adamant about keeping it low and slow, and I did 90% of it breathing thru my nose and keeping HR constrained. STILL took two full days to recover lol. Running is very humbling and the only thing that has worked for me in this phase of running life is removing the ego, being consistent, and extra rest. "It's a marathon, not a foot race."
As an old and very slow runner, I actually focus on distance, not time, otherwise I'd never get any kilometres done. Injury has never been a problem - I figure cos it's so slow and low impact (and on trails). Oh, there's also a lot of walking, lol.
Looooved this video so much, feels so relatable! As a slow runner I was concerned about how to progress the long run in relationship to distance, this gave me exactly what I needed! Thank you so much for such great content!
I hope you guys get 100k, your channel is the reason I started running with any consistency ❤
same here
I really like the idea of splitting the long run. I’m super slow so I absolutely see that in my future if I keep upping my mileage. I was just thinking how to even train effectively for my half marathon when my current long run (9 miles) already takes me 2 hours 🥴
Overall it can be kind of discouraging being a slow runner; I’ve been in a bit of a running rut lately so I’ll def implement some of these tips. Thanks for the vid!!
Slow runner here and training for an ultramarathon- this is such a helpful video!! I am the runner who takes 3h for 24km and learning that from now on I can split my long runs into two makes those run days with 30km a lot more manageable, especially reducing the risk of injury. I also just watched two of your other videos and subscribed immediately, hope you hit 100k!
Same ultra target here 🙌 I split some of my runs into to and from work 😅 Planning my debut in August. Scared as s*#t for that… 😬 😅 Currently working on adding km’s to the week.
@@Quepali which distance are you doing? good luck!
Nutrition for a 5-6 hour marathon can be an absolute killer. Especially if you're a bigger person burning ~ 800-1000 calories an hour. You don't really start to feel it until about the 3-4 hour mark and you just can't catch up.
My first ultra was a looped course, and after about 6 hours in, I was chugging a full can of coke every 3 miles or so (so like 40-45 minutes) lol. Got me feeling a lot better after some heat issues.
Love this channel! 💛
This was great timing....i needed this one
You’ve answered so many questions all at once! Thank you so much! I love you guys!
Thank you so much. Love love your content. Hoping you guys reach 100k sooonest. I'll definitely share this and other videos for wider reach. Keep up the good work.
Thanks for making this video! It is such a neglected topic
Great video and congrats on being so close to 100k subs! Keep up the great work guys 💪
Great vid guys👍
7:56 Mary coming down and then realizing you’re recording 😂😂😂😂😂
Love your channel ❤️ One of my favorite things is just seeing your relationship it seems amazing. Thanks for all the awesome running information!
Hey good content. I’m in the peak weeks of my marathon training and have adopted a plan where on runs longer than a half marathon I walk for exactly 1 minute every KM. I saw a huge leap in fitness and distance from doing this
This is the video I needed to see this Monday morning, especially after a disappointing half marathon yesterday. Thank you guys and good luck with the 100k! (already a subscriber here)
Jam-packed seasoned advice!!!! Enjoy Boston! I hope Whats good Roberto meets up with you all!
Love this video.....as a person who just hit the sub 5hr marathon it's nice to hear all of this. I have one more marathon in my plan for this year and hoping to go out with a bang and get close to 4hr 30min....I really enjoy your content and I hit the subscribe button about a year ago
Great video guys, I’ve got my first marathon soon and so under prepared but will just keep going and get to the end! 🏅
Solid advice as always . Thanks for sharing.
As an older (67 ) year old runner I am all about injury prevention and slowly building up my pace and distance. First 5 K in several years now next weekend and I have been slowly building up my running time and logging it on All Trails. Your training, stretching , and conditioning tips are spot on . I have subbed your channel and always look forward to your videos.
👍 thanks for the information that all runners need. Especially me! 🏃
100k let’s go! Liking the sound of those short runs during week and sat plus sun longer distance.
As a slower runner, this was so helpful, thank you! I’ve been running consistently for over a year and love it but never actually considered some of these points but I think they could really help me :)
Zone 2 is great for the slow run and I love it. I disagree with the time though. As a slower runner my longest run of 20 miles takes 4 hours. My coach states it’s the build up that matters. Love the mix up of terrain.
Thanks! And not knocking any other coach but the evidence is quite clear about diminishing returns after 3 hours so just be careful about regularly doing that. But it’s all love from me. Just want everyone to make it to the start line 😊
Science says that around after 180 minutes you won't see any benefits. Just like everyone has energy in their body for 60-75 minutes (or some anomalies 90min), so better do your carb fueling every 30 minutes, and your electrohydration.
Personally, I have an ego, which I'm fighting against, so sometimes I go past 3hrs and focus on "my longest run ever" record, but am trying to really focus on the amount of time I run, weekly volume if I must focus on the volume, and do everything at as low HR as possible. 20% of the weekly volume I do at Zone 3/4/5, and push it.
One thing is sure, the more scientifically I do this, the better results I get. It is ridiculous how I fight against the science, though!
@@ThisMessyHappy the one reason for considering some 4h long runs might be to get your nutrition strategy nailed. If you are expecting a 5+ hour marathon then if all training runs stop at 2:30, its hard to get the nutrition sorted (i.e you are practising for a half rather than a full marathon)?
Thank you so much. As an over 50 doing my first marathon in October in 5+ hours, the idea of splitting the long run is going to be good for me. I'd heard of it before, but you have given me the reassurance to put it into my plan. Thanks 😊
Very good advice as I definitely am quite slow and I’m always trying to push too fast. thank you both and good luck in Boston 😄
This is great advice, thank you. I really want to do a marathon next year. I will definitely be using the split long run. I'm spending this year building volume as I've had a knee injury for the past 28 months and don't want to rush into a marathon this year.
You might want to update the overall channel description. The statement that Mary is looking to “run a 1:30 marathon” is probably too ambitious even though she a super fastrunner 😊
She would smoke Kiphoge at that pace. 😂
Great wisdom. Time. Effort. Mixed up terrain.
Thanks, this has helped so much for me today, London in 4 weeks and as a slower runner i was beging to think that I wasn't really ready for it. Ive been hitting 2-2.5 hours in training. I know its gonna be along day on feet. I best get out and walk too. Thanks for covering what other running channels dont go near
Oh and I subscribed !!!
Thanks for including slower runners in your family. I appreciate all the advice. I'm doing my first half marathon 6/1 and goal is 3 hrs but I'd be fine with 3.5-4 just want to complete it as the next step in my long journey of building health.
I just entered the ultra trail running space after doing 2 marathons... the second took me 4 hours and 12 minutes. But now into longer distances 50k and 60k complete, I could not run the entire races. Uphill is brutal on messy terrain and I suck at ascents as my heart rate inclines as elevation does. But I love love love the training process of time on feet and working on different elements of my efforts. Super fun. This was helpful. I do wanna run more of the miles in the ultras...125 miler in May... we'll see. Goal, finish right now and next year see improvements. Good video....thank you.
Great tips for those within those pace ranges. I found the Hansons plans where my weekly LR's were capped at 16 miles great until I started looking to run Sub 3:30 Marathons. Since then I have become more time and effort focused even though my next aim is to chip away at 3:05 and quicker. Strength work and consistentcy are still my current weak areas. All the best at Boston to you and Mary.
I really appreciated this video as a slower runner. For Tarawera 50k I only managed a longest run of 28k due to injury recovery. I ended up doing 3 weekends of split long runs. It really worked well and I had an amazing race. Thanks for another great video.
Longtime lurker; now a subscriber!
Yessss! Got you 😂
Very helpful as someone looking at at 6hr for their first marathon
I'm re-reading The Marathon Book by Neil Wilson Andy Etchells and Bruce Tulloh (printed in 1983).
The book mentions the Finnish team of 4 that finished in the first ten - Kohlehmainen won in 2:32:35..
"the Finns swore by walking as the basis of their phenomenal endurance. Several claimed to walk about 60 kilometres weekly and run as far again."
Great video. Just finished the Craic 10K in Belfast today in 58mins when my previous 10Ks were in the 1hr 8min range. Zone 2 running really contributed to this improvement. Hoping it stands me in good stead for the Belfast Marathon in May. 😊
Such a great video. Thank you.
I’ve increased my mileage slowly by doing 1.5mile loops with 30 min rest in between. I’m 62.
Thank you for this. Exactly what I needed to hear. My long run this morning was 3 hours and I covered 26 km. I was just wondering what to do next !
Wow, a video made just for me…😂😂😂
and me :-)
Guys, we're all here 😂
Thank you for this! I'm a 5 hour marathon runner and I sometimes feel like I should be embarrassed about that time!
Thank you for this video. I have run a sub 2h half marathon last year, but my average heart rate was 167. It was hard and I definitely know that I could never maintain that effort for 4 hours.
I usually try to keep my heart rate lower, but even when the effort feels okay, I mostly fail at it. I also do not see any increase in speed on my slow runs despite me trying to keep my heart rate down on most of my runs for over a year now. Now I usually run in hilly terrain, which explains part of it. I don’t know if I should maybe try to only run on flat terrain to keep a low heart rate, or if it is good to also get used to hills.
I appreciate this video because I am training for ultra runs and my miles go into 6 hours and over
This is the first time ive heard this advice from anyone thank you. I ran my first half marathon in December at 2hours 26 minutes and i was pushed to my limit. I have my second half in a week but its on a much harder course so i know ny time has a good shot of being slower with all the hills. I will definitely use this advice combined with the yoga and strength days your plan has that worked well on my first half to work towards my first ever marathon in october
My first half was virtual. Ended up being the first hot day of the year and I bombed out at 2:42. Next one was on a hillier course, 2:14. Then another one around 2:10, etc. I have my current PR at one of the harder local half marathon courses (Heart Mini in Cincinnati, has a hill everyone hates).
You might be surprised at how much faster you get.
Thank you so much 😊
Im half way through doing a half marathon training program with a speed focus. I try to hit the paces my plan suggests, but because im not a fast runner AND im injury prone, i will often forgo the pace and train by effort. I use to feel like a failure not following my training plan perfectly, but its better in the long run, and keeps me my burning out or hurting myself.
Back to back long run sessions is a great tool for non-slow runners training for beyond marathon distances!
Thank you, I really needed this video! I'm a really slow runner and currently battling if it is possible for me to run a 3h half marathon in five months but maybe it is if I manage to stay injury free.
I’m a 3x/week runner and have added 2 days a week on my indoor bike. My average HR on easy runs is notably lower. It’s making a big difference, as is S&C, as older runners we gotta do it.
Thank you for thiiisssss
Super helpful video! I just started running last year and am hoping to run my first marathon in June. Did my first 12 mile run yesterday, and it took me 2.5 hours. Yikes! 😂
Awesome video and I only just talked about this to my coach as I was always trying get in the distance in the past and ran for over 3.5hours to get my marathon pace (last on 4 hours 8)….i guess same principle applies if you are trying to break the 4 hours?
Just found you guys today on CZcams! Are you guys based in Chiang Mai, Thailand? I’m based here as well!
He won’t make a hard sell, but I will everybody out there wasn’t subscribe subscribe. We’re getting a wealth of information here in a joyful great way so go subscribe hit the light button. I’ll be the hard sell
Another great video and I was interested in the diminishing returns comment beyond 3 hrs. Would you still take the same approach for longer events when you may expect to be moving for 12 hours? I'm now questioning how long my longest runs should be. It seems a big jump to have been doing 3 hour training runs then need to be on my feet for 4x that on the day. Currently up to 4 hour training runs and was planning to push it up to 6-8
Ultramarathon training is its own thing. Nutrition planning helps, but you have to stick your body through that situation to understand what works and doesn't work for you. Unlike Marathons where you can go net negative on calories per hour, doing that on an ultra is far more detrimental. Rubbing, Chafing, and blisters as well. You might not develop them in 4 hour runs to know what you need to do on race day.
If it helps my longest training run for my 100km ultra was 3 hours! I went with consistency and then tapered to be fresh on the day. I think you can do almost anything on the day if your mind is in the right place. It hurt like hell but I was not quitting. Not happening. 😊
You deserve to get to 100k! Rest video as usual
I would sub twice if I could! I can still hit the up thumb!
Any advice for someone who has just dipped into doing longer runs (over 1h)? E.g., hydration/fuel/technique? Great video! =D The S&C is so important; a lesson I learnt too late, but really seeing the difference it makes, especially towards injury prevention, especially in the hips, knees, and ITBs.
Electrolytes, gels, raisins. One gel every half hour, if you're heavier, take more. Some people can't stomach a lot. Take gels with water for proper absorption. Everyone is different (their gut sensitivity and caloric needs). The intensity at which you are running also determines your caloric need and is supposedly less likely to absorb the gel at high intensities as the blood is being diverted from the gut to the working muscles. Top off glycogen and electrolytes little and often.
I’m currently training for my third HM, and I’d say as far as hydration and fueling is to find what works during your long runs before your race.
I experimented with a few gels and hydration powders before I figured out that I just need water and Huma gels to get me through a race.
Technique has been to keep things in a Zone 2 heart rate even though at some point there is going to be cardiac drift.
I try not to take any gels on runs shorter than 90 minutes. But depending on your body/weather, you may have to. You need to understand your body's electrolyte needs. For example, I sweat very salty (some people sweat at almost twice the concentration of salt than others) so I have to take measures to ensure I'm on top of that. Its very noticeable for me. I didn't know this when I first did my long runs 17 years ago and would often get a bit dizzy/light headed/ brain bouncing feeling.
Also, when you do take fuel, try to take it with water. If not, it can lead to an upset stomach.
How to decide which exercises to do for those 10-15 minutes after a run? I end up skipping them because I don't know what to do. I know I can't get through all the exercises I should do within that time range.
For a 5h marathon, realistically how much difference is there between "marathon pace" and Z2?
I'm a new runner and my Coros predicts a 5 hour marathon for me, at 7'08/km, and my zone 2 is roughly 6'50-7'15, so yeah pretty much the same :)
speed > hart rate zone?
I've noticed that you guys hardly ever wear your own merch in your videos. Why is that??
Yes...Only 1% of all women and 4% of all men marathon runners around the world manage to run a sub 3hr marathon....
I watch a lot of these videos...With all the Gadgets available..Pepole tend to focus more on the Gadgets and less on how they really feel...they go into races thinking their bodies is computers and miserably fail on their sub 3hr attemps....thank god I managed a 2hr28min way back before all this high tech bullshit ...we learned to pace ourself by listening to our bodies and not Gadgets...
Good luck !!!