3 Types of Long Runs as Workouts for half marathons to ultra marathon | Sage Running Training Tips
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- Опубликовано: 11 сен 2024
- Long Runs vary and are essential to a well-rounded distance running program!
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Sage your the man! I completed my first half marathon last week with the help of your videos. My time was 2:15 which I know isn't amazing but its a start. I plan to complete a marathon next and eventually a triathlon. I suffer from depression and running has helped me deal with it. I love your videos you are an inspiration.
Awesome!
2;15 for your first half is great!
Oisin Willis congratulations!
Well done you!Running is a lovely addiction, always cheer you up!Keep going!
Oisin Willis - Yup, running, for me, is the best escape. Cheers!
best running RUclipsr... by far!
Love it!! I did a similar video on my channel a couple of months ago because I found these workouts so helpful when training for my recent 20 mile race!! I think people really overlook the importance of putting a bit of pace into a long run every now and again and assume just going slowly is all that matters. Super useful video as always sage 👍
thanks for your training videos man! i incorporated your running tips for my first ironman 70.3 last month and i got 2:32 on my( first ) half marathon. my next goal would be a marathon so i'm binging again on your videos to get more strength in my legs.
Thanks Sage - I run Halfs regularly and I often over eat (bad at carb loading)... can you post a video on long run feeding (or if any one can comment and add the an old link)!
Thanks again!!
Thanks like the negative split run I have my first 50k in two weeks and have one long run (15m) left this weekend and will shoot for negatives on the last 7.
I've only started running 10ks this year, once a week. My second half is almost always a negative split as I'm fully warmed up and in the zone by 6-7k
Sage, my first marathon is in September .. thank you for your videos .. keeps me focused and motivated
Congratulations. So is mine. Sage Running's 16 week marathon training plan. Fox Cities Marathon in Appleton, Wisconsin on Sept. 24th.
How did it go?!😁
Podes falar em Português ele traduz lool
E que tal de maratona??
I am preparing for my second marathon for Vienna next month. This info is pretty cool. I am simply shooting to get under 4 hours for now, a 3:45 to 3:50 if all stars are aligned, but now since a few months I am doing about 70 to 80 km a week and I feel I'm starting to feel comfortable with the many KMs. About time to start to get serious and focus on pace and faster workouts, losing a few more kg and I think I will either make a proper plan for myself or get a coach so I can get some speed for a fall marathon.
Anyway probably no one cares about my story I'm just saying it's good to get an 'intermediate' level of information about training. I couldn't have used it a year ago but now it starts to make sense, I read too many beginner articles and training plans.
3:45- 350 is a good target keeping in mind that it's attainable with a bit of hard work.
BTW did you make it?
2:51 an animal is running by behind you :D
Know-it-all Keyboard Warrior
Good eye
Stay tuned for more, Sage running videos. Like it!
Hey Sage I've been watching your videos for the past month and they're all so informative and helpful to my running. I just raced this past weekend and shaved 17 seconds off my 5k pr with your help. I've been looking through your videos and I may just be overlooking it but I'd really like to see a video on tempo or lactate threshold runs
this is pretty much the exact opposite of what I've been doing 18weeks 60-70 miles per week with most long runs hitting about 17miles usually 2mins below marathon pace....marathon is next week we'll see how it goes... well done on 3rd place last weekend- I thought you might do a video on that?
please do!
Yeah there's a big difference between training for a marathon and trying to qualify for Boston. In everything I've read, it seems the goal is to get your mileage up. Obviously doing long runs at higher intensity is inevitable if you want to perform at a level that gets you into Boston, but for the average person who just wants to be a better runner, I think just running more miles is the key. I've seen my wife's ability to run transform before my eyes since she started training for a full marathon. She's running at a faster pace, and for longer distances than she ever has.
nemo76 I should've mentioned this is my 5th marathon and I do 2 hard sessions a week i.e. Vo2 max/thresholds etc
That's what the Hansons' method calls for - no run longer than 16 miles. I sort of half-assed followed that plan for my marathon last weekend, and had a great race - never bonked, negative splits, and finished under my time goal. But then I had been running weekend 20 milers before I started following Hansons'.
I have friends who do 80/20, 80% of mileage is done easy, 20% either lactate threshold, track workouts or tempo. None of the long runs are ever done with any speed work in it and he PR's most of the time and he's a sub 3hr guy.
Most people training for mountain ultras (which are pretty common), have to get more and more vert into their training, too. And doing that basically bakes intensity into a long run. But...it does make it difficult to track your progress, when the pace and total elevation gain are separate stats, and even elevation gain isn't a complete stat, since you never know the incline. Much easier when pace on a flat course is all you have to deal with, and I wish there was a way to "normalize" runs with inclines, to be able to compare them all.
Marathon in 10days, thought might be the right time to watch all of Sage’s vids in a row
This is exactly the video I needed
It would be worth explaining to the public that running below 7 mins per mile in a half marathon or even a marathon takes years of structured and well planned training and discipline and that trying to achieve that sooner may bring serious injuries and chronic fatigue. Just saying!
Excellent advice, which could have been just text. I suppose it's a sign of the times, that it's a video, even though there's no visual information. Main point: If you're training for a long run, some of your training runs need to be long (close to the race distance), with the second half a push to run faster than the first half.
Another splendid episode.
Awesome video, for a long time I've been doing the long slog you're talking about. Switching gear during long runs contributed to making me improve a whole lot, I guess.
Unrelated question? How many miles in your training do you go on a pair of shoes before changing them out? I ask this because your training mileage is a lot and i realize it needs to be. Im working up to a half marathon.
I think the rule of thumb is 400 miles.
I have a pair of Nike Pegasus 35 that I got used last year and have already logged 1200 miles.
It’s all about the shoes and how you use them.
love this channel-
amazing bro- good work-
Spot on advice
Practical, actionable info. Thx!
How many of those '3min surges' would you recommend and how long rest in between?
What zones should be a long run for middle distance running like 800 or 1500 meters?
I do try and do a lot of these types of workouts, but just wondering, would you want to do a type of work put that is a threshold workout for as long as you can? So if my threshold pace is 7:45, just see how many miles I can run at that pace, and regularly extend that when I do those types of runs?
okay now I feel bad running over 30km long runs with only 60km weekly mileage :/ I still feel pretty good at the end of the runs and im also absolutely injury free. But how should you feel about those slow pace 10-15k runs, which are not dedicated to intervals, vo2max etc. but nonetheless build up your mileage? I feel kind of lazy running an hour at slow and steady pace...
sage!!! what brand are those sunglasses your wearing? i need a really good pair of running sunglasses.
They look like Julbo.
Are you doing the dam half/10k/5k this year? On their website, I saw you on an image.
hey sage. first off - coming from an Irish person it's pronounced "sh-peel" ☺
second - have you any experience with road ultras? I'm doing a 40 mile road ultra next month - my key workouts are back to back - 12 miles, 30 miles . I'm doing the 30 miler at close to race pace.
do you think it's a good idea to do these runs close to race pace?
Sage has run in Comrads which is basically a 90k road marathon run. I would say he has experience.
What should be my weekly mileage for 75k ultra marathon ?
hey sage when would be the best time to add the longest long run of week. Is it better to start the week with the long run or end the training week with the long run?
I think ending the week with a longer run is preferred. I downloaded Sage and Sandi's free sample training plan and the "longer" run is typically done on Saturdays.
Ulises J-urisesu definitely depends on how you set up your training week. I start weeks on Mondays and so I have Sunday long runs. A Sunday start would typically line up Saturday long run. It is up to you though, neither is particularly better than the other.
Shreyas when do you rest
Hey Sage I have a question for 5,000 meter runners would you suggest doing speed days in racing flats/spikes or would you say use everyday trainers? thanks keep up the videos.
Sage - what do you think about Hanson Method of training?
Buy his book on it
Dear coach, should not you give the examples in time instead of distances? Because we don’t all have the same level! For me O can’t run a 20mile as a long run! I hope you got it, sorry for my weak English.
Sir i m your big fan plz tell me the key to run 800m in 2 minutes 40secs...
watch this video. It's by a LIT runner named Rashaadh.
And read the comment given by the Nick E-L in the same video below.
Don't worry 2:40 is a very very easy target.
I think with good training you can go down to a 2:30 in about 1 to 2 months.
I started as 2:35 almost 4 years ago and now I have a 2:20 PB. Hoping to get a sub 2:20 soon.
And maybe you should try your shot at higher distances. Maybe you're better at long distance , the 800 m is middle distance.
Meeting my sub 4hr target and also attaining my first marathon with no injury were possible due to this marathon training “Zοrοtοn Axy” (Google it). The book provides a lot of good information about training, diet, technique, and so on. but the very useful page in the whole book is the training schedule which informs you how far to run on what day. .
This guy has so much good information for improvement but it’s so hard to stay focused in the way that he conveys the info.😵
How do I calculate my weekly mileage f I dont know the distance of my long run?
Use Strava or runtastic wtf
Strava is best
aakash bhardwaj you dont understand! My long run is part of my weekly mileage but how do I calculate my long run if I dont know how much miles I will run on my long run?
converting pace from mile to km while ur talking feels like 😄🔫
If my weekly mileage is 80km (4x25km) and my long run is 25% of that, it mean my long run is the same as my normal runs...
Runner;s world is a joke
lol hahaha