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The great Ron Clarke trained 16-20km steady run with a progression near the end every day. Finishing at 5 minute mile pace on grass. This was his daily training. He ran 27:39 for 10000m on cinders with no pacemakers.

Thank you for your honest videos! They are refreshing! Im wondering, about your long runs. When you first started them, were you going by time or mileage or both to classify them as long? Right now, the most time I have for a long run is 60 maybe 65 minutes, but because I'm only just getting back into running, this doesn't equate to much in terms of mileage. Maybe 6 miles/10K. It's a medium long run for me because on average, I run 3-5 miles per day, but in the grand scheme of things this is not a "long" run. How do I make my long run actually long in terms of mileage if I only have 60-65 minutes for a long run per week? I run 30-45 minutes per day otherwise. Is it just building volume throughout the week? Thanks for your videos and advice!!

i think this works if you recover quick enough from them. I've got a feeling some ppl won't though.

is this z2 youre referring to or a little more? I ran quite alot at maybe the faster end of z2, and seemed to progress quick by mileage and not really any hard interval sessions at all. for all distances.

The algorithm does work! It recommended this video to me and am now working through your catalogue. Congrats on the success you've had so far. More good things to come. 👌

I absolutely hate the fact that we must run hills its so tiring and takes me out for 2 days i have to rest up. I prefer running down and speed walking up i dont feel dead the next day lol

100 mile run week #exercise #runner #davidgoggins #beastmode #workoutmotivation #homegym #pushups ruclips.net/user/liveCF8avi1Nrwo?feature=share

Thanks. Love the simplicity. Motivating. Now just need to start getting up earlier and running more!!

Hey, great videos. Just wondering for your longer runs, do you use any gels? Thanks!

Thanks for making your profile public on Strava, it's very interesting to see how you approach this training philsophy. I've noticed a couple of things. Firstly you rarely run doubles in a day which always make for 20+ km runs. Secondly, there isn't a huge difference in terms of pace between the hard and easy days, it looks like various shades of moderately hard, "steady running" as you call it in your videos. I'm curious to know how you handle the chronic fatigue of running those long runs at a sustained pace without ever having a day off or a very easy day during the week.

I used to run two 13 miles on a Tuesday and Thursday, a Saturday morning 4miles at 6 min miles and then run with club on a Sunday anything between 18 and 30 miles. Did this from around mid 30s until 58, then after reduced the mileage on a Sunday down to 13 miles and 6 miles for Tuesday and Thursday. At the age of 62 my meniscus tore in my right leg and I couldn't straighten my leg nor bend it much, a year after that the posterior tibial tendon tore, leaving me flatfooted in my left foot, due to compensating for my right leg. Then a two year after that my left knee went the same way as my right, arthritis now at the level of bone on bone and then my right hip began to become sore, due to compensating from the way I now walked. the outcome is that I now await total knee replacement for both knees, the surgeons hope that once my legs are straight and I can bend them, that will alleviate problems with my hip and feet. The real question is, is why did I run so far and for so long, for what purpose? Looking back with hindsight, it was a pretty dumb thing to do. In fact idiocy, I'm 70 now and I require the shopping trolley to lean on just to get round the supermarket. You reap what you sow and I'm not alone, practically everyone I ran with, bar a few exceptions, have similar problems.

I love my 3's. I am a heavier runner and can only get about 400 miles before I feel the inside wearing down then causing me blisters. I had a weird thing happen. I had a pair of the yellow shoes and had no issues with the heel. I went and bought a pair of red 3's and found my Achilles would get rubbed my the heel. I had to push the back down over and over again to sort of break the plastic in. Did you have that experience with your red 3's? I bought a pair of 4's and took them back. Too narrow, too long amd the arch placement was not the same. I am working on getting another 3 to have on hand.

Just for balance, I just checked my Garmin Connect account and it states I ran 685 miles in the previous 12 months. That’s an average of 13 miles per week. In March this year I ran a 21:15 5K Parkrun. Not Earth shattering I know, but respectable for a 61 year old. The year before I ran a 5 miler in 33:03 and a hilly 5K in 20:22 off similar mileage. If I try to race a 10K things go awry as the lack of aerobic development shows. I don’t do any cross training at all other than maybe 3-4 hours of walking a week and a bit of weight training. I’d love to run more, but I’m very injury prone.

Patrick did you really lose that much fitness from having a flu for a couple of weeks? doesn’t it take like 6 weeks to markedly lose fitness? And since you seem to be genetically gifted won’t you be right back in pretty much a couple of weeks? I’m following your model and adding a k a week to my long runs.

Great 🎉. I am 42 years old. But I can't still run under 1:14 a half marathon

Wow. Amazing. I ran 129 miles last month. 100 this month in 24 days. It feels like nothing now. I need to step up to 175 next month and counting. Also I do about 1500 to 2000 pull ups a month. Wish I could swim so I can attempt triathlon.

Brilliant Patrick, you really have made me a better runner by the way you simplify things. Thank you!

Do you do any strength or gym work? Have you had many injury woes?

I hope you know how insane those times are lol awesome work man keep it up, God bless 🙏🏽

So you have never followed training plans for your races? How do you ‘peak’ for a race? Great vid as ever Patrick

How many miles do you run a week? 😊

MIND BLOWN 🤯 From a simple advice, My motivation soared to the moon 🚀 Not so many people are like you… THANK YOU 👍

Great video again Patrick 🤩 I am sometimes confused how i should train to get most out of myself.. I am same age than you, i have done and tried different style of training / workouts. I know there is a lot of fancy speed session. Etc ( do we really need them ? ) i have been struggle to recovery if i do really high speed intervals i mean something like 2-4min stuff in 10k - 5k effort. I still doing strides no problem with them.. When i was my best fit 2021 i didn’t do any really fast speed sessions actually, they were more like shortest 1km to up, but more like longer tempo efforts and with bigger weekly mileages.. And even that i able to ran my 10km training time trial faster than ever without those fancy speed sessions 🤷‍♂️ Those steady runs are really good, easy to recover quick, you can run next day still really good with easy/moderate effort no problem 😎

Hi Martin, can you share with us what were the shoes you used in your London Marathon? were they the Saucony Endorphins? Many thanks

Run more, run by feel. Great advice!

hi Patrick greetings from turkey. your training idea very effective.actually we don't need fancy training plans that is so confusing.congrulations and thank you for sharing

Great to see exactly this: just run more and it will fix most training needs. It's unlikely "what I eat in a day", "this workout", "this supplement": it's likely more miles.

Add music to the video and better mic

Just curious - how many km per week are you generally running (if not training for a specific race)? Sorry, I do not have access to Strava. Thanks for the video!

Good advice. Was wondering what you meant when you said your times weren’t what they are now when you started. What roughly were they and what mileage were you on then compared to now so give an idea of the progression? I’m on 50-60 miles a week and finding the time is the hardest thing, wanna try and get to 70 this year

You speak so well In such a relaxed and relatable way. Great video

Yes coros good for keeping an eye on training load and keeping an eye on long term base fitness.

Love these no nonsense uncomplicated posts

I looked up your Strava all the way to the beginning of your running journey and I must say your record does not look like you started only a few years ago. You were very fast and your heart rate was low a few years back. If you were beginner then it would be easy to see your improvement but your stamina and strength has been the same over many years. How do you explain that?

I started raunning 9 months ago but seemt o have increased mileage too fast and ended up with Poosterior Tibial Tendonitis. Bummer.

Thanks for the video. In my opinion, most people who start out running don't appreciate that you need to build up a foundation for cardiovascular fitness first. They often just go straight into intervals, long runs, tempos etc. and there is no convincing them otherwise. You just have to let them get on with it. But if you can apply a bit of patience and science, your progress can be huge. I went from a 26 min 5k to a 19 min 5k in less than 8 months.

And still Kenenisa Bekele runs under one hundred mile weeks (way below the average of elite runners) and has one of the best performances in the world. I think we overvalue the marginal gains of running more

I think you are right, but there a small complement I would like to add. For someone that is very beginner, or is overweighted, the advice "run more" can be translated to "walk more". Start by walking everyday, not too fast, but trying to increase your walking speed and duration gradually over time. After some time of consistent walking (can be weeks, months or years, depending where you start), you will be able to transition to running ... and continue applying the same rule to enhance further.

Did u ever encounter problems with your knees? The only thing holding me back from running more is pain in my left knee (runners knee), even with the "10% rule" in mind. Any tips?

thank you

Sometimes running more is easier said than done. I've been trying for a few years but couldn't because my hip just isn't having it. So I bought a cross trainer and now I can train everyday if I want to. All my easy, tempo and long runs are on the machine. I can run once or twice a week and it's always a hard session. In 7 weeks my 1k record fell from 4min 25s to 3min 55s(could have done a little faster). I almost broke my 5k record on an interval(5min on/3min off x4) session few weeks ago. Oh yeah, I'm 40 and weight over 80kg.

Aleksander Rogoten started running at the age of 45. As a child, he played football and hockey. Afterwards he did not play sports. In 8 years, he went from a marathon result of 3:11.33 (with a monthly volume of ~150 km) to 2:24.35 (at 54 years old). His best times for 5k are 16:04, 10k are 32:12, 21.1 are 61:08, all after age 50. Amateur, leading the Abbot World Marathon major rating in the age group 50-54 for 3 years. In his training, he focuses on volume - about 650 km per month, without particularly focusing on speed work.

Excellent practical and common sense advice. 👍

Im 40 now, only going 2 years into running. You mean you only run by feel or perceive effort? you did not use heart rate or zone 2 or something like that? I'm aiming for sub 2 hr. half marathon in 3 months now, I don't know if I can achieve it.

Your videos are way easier to understand than those mitochondria videos. 🤣

Maybe I should do my runs like this . I'm a shift worker 3 days 3 nights and 3 off and my running plans always fails on my night shifts and then my running just stops all together .

Well done! Thanks for sharing!

Dude, thanks for this honest advice. Everyone is looking for the answer to being a better runner. Some just can't seem to improve and keep searching for the key being a better runner

Were you a couch potato before you started running?

Whatever works for one guy is almost certainly the wrong advice for the next guy unless it's obvious and general stuff like get good sleep. 99% of running performance is down to genetics and health.