MY 10-WEEK MARATHON TRAINING BLOCK BEGINS... (ROAD TO VALENCIA EP.1)
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- čas přidán 12. 09. 2024
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In todays video i share my 10 week training block for the Valencia marathon and go over 5 tips to write your own training plan. The toad to valencia is a new series that will be documenting my training over this block in the hope to break 2:20 for the marathon. If you enjoyed the video please leave a like and consider subscribing for more running related videos.
ASPIRE TO RUN, RUN TO INSPIRE
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Appreciate all the support for the series and training block so far❤ just a quick note the code for soar running is BIR15, apologies if you tried to use it and it didn’t work 🙌🏻
Wow a sub 2:20 for the marathon for only your second marathon, its ambitious but all the goals I've seen you set you have beaten so its definitely not out of reach. Look forward to seeing you progress over the following weeks and all the way to Valencia
It certainly is and I’m I fully accept its likely not to happen on this attempt but I’m certainly going to shoot for it
@@BenIsRunning we'll all be here rooting for you to do it, good luck man
Its not only the volyme of the training .. I train only 140-160km weekly and I did 2.16. . Its what kind of training u do. One of my key workout was 40km longruns with the last 15-20km I run in my marathon pace and 5×5km threshold.Good luck bro and I hope all the success for u ❤👍🏻
Nice plan, Ben. So excited to follow your journey😊 how do you see the difference between “Easy” and “recovery” run?
I've found that having a clear plan like this helps a lot with getting training done, too. Instead of spending time on deciding what workout to do, where to run it, etc you can just check the plan and get on with it! :)
It’s a thing of beauty 😍😍 the colour coding!!
😂😂😂
A year ago you were trying to break 70 for the half, now you've crushed that! Good luck with the sub 2:20. Definitely looks like it's on the cards.
Thanks for sharing your plan, Ben. Love all the content here and on Instagram. I am running Valencia but aiming slightly slower than 2:20 😄 The question I have is how are you planning strength sessions + massage if those are part of your plan at all.
I think you should do a recovery week at week 5 with maybe 100k of running and cutting back your workouts to absorb the 180k of week 4 and to be fresh for week 6.
Furthermore, I think you should include stuff like 8x100m or 6x150m Hill "Sprints" (for keeping a good running form/mechanics) every 2 weeks
Just my thoughts. (60-80k/week Runner, Halfmarathon PB of 82 mins)
I wish you all the best for your preparation! Put the work in 💪
Good luck with it Ben. My training for a 100k ultra next Sept starts in December and this planned approach is soooo helpful in keeping you on track.
Thanks Peter and I wish you all the best. It certainly helps keep me accountable
Hey, thanks for the video, really great explanation of the training plan which I directly used to improve my plan. Just like you, I am preparing for Valencia (unfortunately battling an injury from before the Berlin Marathon at the same time. Really looking forward to the rest of the videos! Best of luck with your training!
Love all your stuff Ben! Super invested in your running Career!!! Nothing but love mate
Really appreciate that. Thanks for the support
I am not a coach but I think that Ben you need to do final friday before marathon like a full rest day without running
I think that if he's used to run every day, a little jog is better than a day without running, from my experience as a sprinter tho I would take a rest day on the day of the flight.
Thanks for taking time to explain your training plan. This is something I need to start doing.
Not a problem, hope you found it helpful
@@BenIsRunning Found it very helpful! Thanks!
I like training spreadsheets, I learn a lot from your videos!
Ben been following for a while, great inspiration and approach to running/training.
MV55 CAT soon and still haven't broke Marathon Sub 3hr, been close. and followed countless plans, like the no nonsense plan and will tailor for my pace 4:15/km keep the good work and Socials.
I don't see why not. You've achieved a lot and I don't doubt that you'll put the work in where possible.
As a 219 marathoner I am enjoying your journey...I too was self coached.
Great work sponsors! This series will be getting a lot of interest! Good luck with the training block Ben!
Ben this video is outstanding!!
Thank you Andy
This video will help me gretaly in my running journey to structure and plan my running goals.
I would also like to see your diet during your training and the effects of not having a good/balanced diet whilst training.
Also how much cross training do you do? I think this would be interesting to know if you swim or cycle at all and if you did how much that would help.
Keep inspiring me😂🏋️♂️💪..
Really enjoyed this and it really helped me put together a training plan myself for my own Marathon training. I’d be interested in a lessons learned type video post the Marathon. What worked what didn’t etc in your plan and what you’d change when preparing the next training plan.
Best of luck. Certainly taking this one full on. Am tired just reading it LOL but I think it is what you need to do at this level. I don't see any tune up races in there? Also I imagine going to be days when you will feel really tired especially as the volume goes up. So I guess a few days might need to be scaled back if so.
Yes no tune up races as such but will be doing some along the way replacing sessions so will be more of a training effort than all out. That’s the plan Tim, hence why it’s all in pencil :)
Two points:
1)In my opinion 10 weeks for a marathon training schedule is a little short. Your base and times are obviously well developed, but even Eliud Kipchoge takes 16-20 weeks (correct me if i'm wrong) to build towards a marathon. In your own words; if he does it, why wouldn't you?
2) As far as I can see there's no real periodization. You build up and taper down. If it works for you, it works. Butttt you could try working in 4 week cycles. 3 weeks building up (10% workload/week either volume or intensity) and then 1 week down (5% workload above the first week of the current cycle). This way you can also distingiush between the 'base' part of your plan, 'strength-endurance (SE)' and 'taper'.
For me a marathon plan would consist of at the very least: 1 base cycle, 2 SE cycles and then a 2 week taper (14 weeks total).
Feel free to take it with a grain of salt (I'm not running a 2:20 anytime soon) but who knows there's some new information.
(Also switch up your workouts more, i know you love your 3x10 but switch it up, prevent your body from getting used to the workouts)
can u please share your sample of marathon plan with that periodization please :)
@@wendifx very basic example;
Week 1: 50k (100%) > 10k interval volume all weeks
Week 2: 55k (110%)
Week 3: 60k (120%)
Week 4: 53k (105%)
Week 5: 55k (10k interval)
Week 6: 57k (12k interval)
Week 7: 60k (14k interval)
Week 8: 57k (12k interval)
Week 9: 60k (14k interval)
Week 10: 63k (16k interval)
Week 11: 66k (16-18k interval)
Week 12: 55k (14k interval) > 'taper' 1
Week 13: 40k (8k interval)
Week 14 (marathon week): 25k (3-4k fartlek/strides)
If your volume is higher/lower Just work out the percentages and calculate what your volume would be.
@@ninodendekker8486 so the 10k interval is acumaltion from the whole week right?
10k interval (1kmx10)
@@wendifx for sure! I'd say one shorter interval at 5-10k pace and the remaining work at marathon pace for example.
Having seen so many runners over the years you definitely look like a sub 2:20 marathoner. It will happen. Interested to hear how your new watch goes and how you use it for your sessions.
Good luck!
Thanks Yonel
Good luck Ben, I've decided I'm going to get a coach. Someone who's more in the know than me
Good idea :) best of luck
@@BenIsRunning thanks! Hope you smash it in Valencia
Wish you all the best Ben. Thanks for inspiring ✊🏽
My guy does not take days off. Absolute machine.
active recovery is better than days off
Thank you for this. I dont know where to place schedule my vo2max and threshold workout on my training block. I guess i'll just follow yours but much lower volume. I think i can only peak for 150km. Cheers from the Philippines!
Best of luck for reaching your sub 2:20 goal.
Thank you greenyelly
Good luck Ben. Not stinting on the miles like some CZcamsrs would advocate.
Your first six weeks are a steady climb then holding 120 miles. Do you think one cutback week in there would be an idea to avoid staleness and overtraining?
Ha ha John - I don't think those channels are generally aimed at those looking to run sub 2:20 although can think of one who did and tried to run even more but lacked almost any quality. To be fair, he wasn't far out so it does show there are different approaches.
@@TimGrose yes I remember your analysis of those three marathoners. Excellent work as was your recent one.
@@tworunningbrooms Might have to do one pre Valencia then :)
THANKS BEN!
Welcome
One of my fav videos.
Thanks Ben, hope you found it helpful
@@BenIsRunning Super. I got a marathon in 10 weeks and i love the graph idea. Keep it coming.
Chelmsford AC. Let’s gooo
Looking forward to this series!
Exciting 🔥
🎉🎉🎉
Any plans to release some general plans that people can follow such as sub 3, sub 240 etc? Would be great to see something like this using your knowledge. Thanks Ben.
Not in the immediate future. Maybe down the line I’ll go down the coaching route but there’s certain qualifications I’d need to undertake first. Im still very much learning myself
@@BenIsRunning sure if you ever do they will be popular. Good luck with the marathon and thanks for sharing the journey.
Nice plan this 👍 wouldn't you get a benefit from having atleast 1 maybe 2 rest days ? I feel like running hard for 10 weeks with no rest isn't ideal going into a marsthon.
I think only you really know what your body responds to.......And I think you've proven that what you are doing works for you as you've had a great year! 👍🦾🏃❤Here's to 2:19:59!
Really appreciate the support Stuart, thanks
Nice Ben wish you nothing but the best mate, wish I could run more than 30kms a week without getting injured 😤
I’m really looking forward to this. Why not pick a more achievable goal? 2:25?
Best of luck, Ben! I'm on a similar goal path come Jan. of 2023.
Quick questions:
1. Are all your LRs easy, moderate, progressive, or a mix of all? I notice no LR workouts.
2. Is the 2nd session on Tues also @ threshold or closer to Vo2max?
Bump
can’t wait for your race 🎉
Great plan, Ben. I wish you the best of luck. Will you include any races in the buildup? Eg. 5k's or a half marathon at marathon pace? I guess the positive of this are to make you race sharp. The negative, that overdoing it will create more fatigue than you want, so interfere in the plan.
NEVER EVER say you are sorry for using the metric system and kilometers ;-)
good luck with your build
Thanks for sharing that. I’m trying to build a 50k plan
Hi Ben, love your videos. 61 year old man just taking up running. Two halfs under my belt and a full in my sights toward the end of this year with another half in the fall as part of the build toward the full. Questions: do you load your training plans into an app such as Coros or Training Peaks or other and do you use your watch for workouts to prompt you for each part of the workout such as go fast, recover, etc.? Thanks.
Always inspiring! Grtz from Indonsesia
Good luck with the training. Nice to see your training plan. Just wondering, that's a lot of running. What about strength + conditioning and stretching/yoga? Would you include some of this into the week to stay supple and avoid injury?
Great video Ben! Just remember that to break 2:20 in the marathon you have to average 3:19/km not 3:20/km ;)
Distances do have fickle accounting’s of us mortals.
Hey Ben. How many hours a day do you spend on running. Including all the traveling to location, warm up, stretching and exercises at home or gym.
Anything from 1-4hours. It’s pretty much my full time crack :)
@@BenIsRunning Thanks for replying mate. All the best for Valencia.
Q: why do we runners rely so heavily on a 7 day weekly cycle? Why not use a 5 or 10 day cycle in a training programme, which would make more sense with an 80/20 approach? I get that the 7 day model is perhaps necessary if you have a strict 9 to 5 job and need those weekends for long runs, but if not, it just feels arbitrary
Hi Ben, big fan.. you’ve probably already answered this but when you on long runs do you take your phone out with you? If so where do you store it! And also do you ever listen to something on runs? Cheers!
Nice sponsors man!
What is the difference between easy and recovery?
Are you not having any rest days?
What about cross training sessions?
Thank you!
I was ill for a week. Now I started running again after 4 days of no running and got 57 sec slower in my easy runs 😭 Will I get back to my form in one week or do I have to start again from 0%?
You will get back there quickly. You won't lose significant fitness in a week. Be careful that you aren't returning too soon, though. Although you feel better, you likely still have some weakness from being ill. Give yourself time and permission to recover.
Also you don't say whether that is 57 seconds per km, per mile, or for the whole route! Every runner has days where they run well and where any level of running is tough - don't be too hard on yourself if you have a 'bad' run, it's just one day out of many! :)
@@chrisruns4255 Thanks. You really helped me with that😁
@@chrisruns4255 Today was my second run and I was 48 sec per kilometer faster than yesterday😁 Thanks👍🏼
Yes great advice from Chris! No need to rush :)
Hi Ben , great content as always💪👊 just wanted to ask you cause I'm going abroad tomorrow , are the CBD capsules allowed on travel and planes please , and thank you , I'm doing great thankfully they are amazing , feeling healthier already 🤙🙏🏃♂️🔥
i just realized that, weekly mileage minus longrun = 80%...... 140-28= 112, then put it 112/140 is 80%, and the other week also.... is that how u make a block or is it by a chance ? 😮
How will you include S&C into your plan?
Would be good to see how you’re balancing it amongst your high mileage!
Was wondering that as well :)
If today Oct5 is for day one as you said, there are only 9 weeks until Dec4. How can you fit in a 10 week training ? . You need to cut down 1 week.
Hello Sir~
Could you share to me this plan with a picture or QR in Coros app?
Thank sir.
Ben can you share the plan?
Whaaat.. no dayoff
Any tune up races planned?
Will be doing a 10km and a few cross country races but will be training right through them
What’s a good training method for racing a 5k in 3 weeks? I need to go to state, and I’m in standing for it.
follow your coach
@@mr.mastermine7083 true, but half the time we’re on our own
@@adrianh-k This is strange, are you not in school five days a week?
How do you run 30km on Tuesday between those two short sessions? am I missing something?
how are you able to run these distances, after 60km in a week I start getting injured.
Just out of interest do you have a full time job ?
Can we follow you on Strava?
How old is Ben?
Ben is 25 :)
Don't you ever rest?
Wednesdays are my rest days. With marathon training I personally prefer a very easy run as opposed to a complete rest day. I will however take a complete day off if I deem it necessary
First
Guess who's back
@@fabsterun me
He’s back 🙌🏻🙌🏻🙌🏻
Please never switch to miles. Miles suck and don’t make sense. 😂😅
Amen, i can get behind that.
It's highly unusual for someone as young as you to be running marathons. Even professionals don't usually take up that distance until they're well into their 30s. What makes you so keen on running them and don't you think they could be detrimental for your career in shorter distances like 5k or 10k and to your body in general when you're a little older (marathon running puts immense physical strain on the body and takes its toll on the respiratory system)?