I think these numbers are way off, but I think it's easy for Seth to get wrong because he's running at such a high level. 70mpw minimum to run a marathon is a barrier that would exclude some BQ runners. I think 90% of marathon entrants lining up would fall into "moving" or "beyond beginner" categories, sub 4hr marathon plans online seem to peak around 40mpw.
Technically a beginner is someone just starting out. I could of been running for 20 years and be relatively slow and low in weekly mileage and I wouldnt be a beginner.
@@Superddrdan If 70mpw seems unattainable You need to practice Wim Hof. I used to struggle 70mpw Two months of Wim Hof in the cold water every day. Did a whole month of 140mpw With LESS soreness. What my old self at 70mpw
I love when I hear good runners like you say they ran a 9:30 mile, for lots of casual/fun runners like myself this would be a normal everyday run, Keep up the good work 👍.
I run between 35 - 40 miles a week, and am currently running an 80/20 ratio. 80% easy, 20% intense, so far this has kept me injury free and exited about workouts!
@@anferneefigueroa7635 I ran 41 miles this week, and ran an 8 mile tempo workout yesterday for my 20% higher intensity. I could spread it out through the week, but I like longer tempo sessions
"Your body gets stronger as you get older." - Now THIS is what I love to hear. I am slower at short distances (like 5k) than I was in high school as a runner 20 years ago! But I can definitely go further than I could back then! Each time I approach the marathon distance in a training run, it becomes more manageable. Thanks Seth, happy trails!
This is inherently incorrect. Your body gets stronger to a point with training the longer youve been training to a point the stronger or fitter you would be except that isnt always the case because age restricts and then deteriorates. People confuse this when statistically the peak age for long distance running has been suggests as 38. The peak age for track athletes has been suggested as 28.This is simply because the rate the which you are losing fitness and strength and biological efficiency you can mitigate this with training until you reach the age of around 40 and then there is nothing you can do. Long distance is another 10 years because as you lose strength cardiovascular and aerobic fitness is last to deteriorate. Your strength is actually deteriorating from around 28. Plus a lot of track athletes spend their mid to late 20s pushing themselves and then when they notice they dont have it in them anymore they move to long distance, this rarely happens the other way around because your body doesnt get stronger with age and it takes more and more training to mitigate this as your body ages. Seth believes what he wants to feel better as this is paramount for motivation and his personal performance.
I’m in my 50’s and I’m an ultra runner. I take 2-3 days a week to walk and/or hike. I need that extra time to heal. I rotate weeks continuously. Hard week (60 miles) Medium week (40-50 miles) Easy week (30-40 miles) At my age and what works for me, is getting enough recovery time. I’m not the fastest one out there overall, but I usually win the master division or at least my age group. It’s so important that new runners understand that everyone is different and their bodies are different. Take time to figure out how your body reacts. Patience is key! I should add: I’ve been a runner most of my life and my longest run has been 50 miles (so far!).
QD: I am running from 55 to 75 miles a week in 4 weeks block and then again from 55 or 60 higher for another 4 weeks. I am doing 3-6 types of different runs (Easy, Tempo, Long, Interval...), 6 days in a week with 2-3 doubles (30 minutes easy run at 5:30am). I copied this structure from 40y old Atheltic Training book from Library.
Couldn’t agree “demoore” - little word play there for you. Especially about what sessions you actually need when training longer. Too many people splatter themselves across a track in VO2 sets when they’re training for HM and above. On the money, as always good sir
I love how you stress patience! More than anything it takes time to learn what works for you. The plans you laid out can work for many but there are also many other ways. I'm now 68 and since turning 50 have never run more than 3 days a week or over 35 miles. That does include 20 mile runs if training for a marathon (both road and trail) which breaks the rule of no more than 30% of milage on the long run. With this approach have stayed more or less injury free (with many aches and minor pains especially as i get older) but that is the priority, to keep going. With this I have run above average times: 3:09 for road marathon at altitude in my early 50's, 4:56 at PP Marathon at 55, top age group finishes in early 60's, 3:39 for road marathon at 65 on hilly course with cold and wind, ect. Didn't mean to go so long but just want to stress (as Seth always does) the importance of taking your time and especially getting to know your yourself and what works for you, both physically, but also mentally and emotionally. Always wished I could run higher milage but came to realize my body just couldn't handle it so have made the most of what I have been given. Will be cheering for you Seth in Florida!!
I could have written some of this comment myself. I started running about 11 yrs ago and I’m not 69 (female). I’ve had a coach since Mar.2019 and set most of my PR’s since then until Covid struck. Like you I only run 3-4x/wk (every other day), no huge volume, yet I BQ’d on my 1st marathon in Aug.’19. Due to getting a cold a month before my longest run was 19 mi. My coach feels high volume is overrated at least for some people, depending on not only age, but talent. I had a minor ITBS after that marathon but it resolved fairly quickly and I have otherwise been free of any major injury. I’ll probably reinforce your comment in the main column. Cheers, Martha
Currently running 25-35 miles a week. I'm 56, have been running for 40+ years and still want to be competitive in my age group without needing to run 5-7 days a week. I've followed the "Run Less Run Faster" program of three days of running/week (1 speed, 1 tempo, 1 long run) with good success but am starting to mix in more 80/20.
@@SethJamesDeMoor Thought I'd give you an update. First off, congrats on your 2021 races! PP marathon was great and even though the NY marathon didn't go as you were planning you still had a great result and learned a lot. As for me, I've had a good 2021 so far. Sticking to the 3-5 runs a week and training with Stryd power meter. Had a good virtual HM result in May, better than expected Peachtree Road Race (10k) in July of 44:36, nice 10 mile race at 1:13 and primed for Thanksgiving day 1/2. I'm competitive in the Atlanta area 55-59 age group and most importantly, having fun! Here's to a fantastic 2022!!
I’m a daily viewer of this channel, but this video just popped up and it is such a great resource. I have been running seriously for 2.5 years now and I’ve just been able to increase my weekly mileage to 40 miles a week without injury. Prior to last December, 40 miles a week was hard to do. I come from an athletic background, played college athletics and coached as well. It just goes to show, improvement really is a marathon, not a sprint. It takes patience and time to build the engine and foundation needed to keep increasing volume. Thanks Seth!!
Great vlog, very informative. After 3 years of marathon training, I have reached the “progression.” My training has been conservative, with only 4 run days and maximum weekly mileage of 27. I’m excited about the new challenges for 2021 running, and this vlog has REALLY helped with guiding my training.
How have I just found Seth! Binge watching, brilliant content. 9 minute miles are my good runs! Just concentrating on time on feet for now, doing 20+ a week.
Been running around 16 months now. My first goal was completing the couch to 5k, goal achieved. Second goal was completing regular 5k runs, took a while and dealing with lots of minor injuries but achieved. Latest goal was 5k in under 30 minutes, completed a couple of weeks ago. I love you Seth but as a just turned 50 yo man who has avoided exercise his whole life I am super proud of my humble achievement. I seriously doubt I will ever be anything other than a new runner on your scale but I seriously do enjoy it and wish I had started years ago. Very much improved physical and mental health.
Great video Seth! I’m 100% with you with 23 miles lol! I did a 24 and a 25 in my biggest block for long run and it was too much. One thing for folks watching this blog that might help is converting this information over to time on feet. This could help blanket the advice to various running paces. 100 miles could take someone 11 hours in a week to run or 13 hours. So 30min EZ, 60 min T, 120min Long Run, etc etc.
Great info, Seth!! Easy to digest for a novice runner like me. I’d like to get back to 100% health as I spent most of December trying to nurse injuries. I’ll employ the moving stage and go up the ladder slowly as I gain running strength.
Seth, thank you. Timing couldn't be better. Just registered for my first race of the new year in April so I have a full 12 weeks to do a block. Even though I had some 50 mile weeks late last year I am going to drop back to "beyond beginner" and run that mileage for this one. Again I can't thank you enough for the education.
My current mileage is about 30 to 40 miles per week. I'm running 4 times per week and structure is following - Monday short intervals, Wednesday - easy run, Thursday - long intervals and on Saturday long easy run. When I was training for marathon, the mileage was of course higher 🤩. This year I'm focusing on half-marathon to improve my PR ☺️.
I think this video will be among your best to date. Recovering from a Jones fracture, I intend to begin at the "Moving Stage," and gradually building to the "Advanced Stage," over the next 2-3 years. Your video on the Exogen bone stimulator was also very helpful. Thank you for this information.
There should be no pressure to get out and run. It depends what your goals are. If you are out there to chase medals, prize money and running status then you will tailor a comprehensive training, eating, exercise and rest plan. If you're just a recreational runner then you might only follow a basic training plan with much less weekly mileage. It's all relative. I'm part of a running club, enter competitions, but my mileage per week is low. I only enter competitions for fun because I love the buzz of it and enjoy the sport. I don't want to be an elite or have that pressure bestowed on me. Do your runs based on your personal goals.
Seth, this was beautifully and clearly organized, and I love how concisely you addressed runners of all levels of experience. I remember how hard it was to call myself a runner when I started about 11 years ago! New runners shouldn’t feel intimidated; we all started somewhere. I’d like to repeat something I’ve written in comments here before, and that is that very high volume is not for everyone. My coach feels it is overrated in many cases. Smart training with all the traditional elements is very important, which has been born out for me: since I got a coach in 2019 (age 68) I hit all my PR’s in the subsequent months, including a BQ on my 1st marathon. But even in training for that I didn’t exceed the 30-40 mpw range, and due to getting a cold a month before, my longest run was only 19 mi. (Not recommending that in normal situations; at that moment health & rest was prioritized). I generally run every other day and not counting the training for that marathon, my mpw average is in the low-mid-20’s, probably 80% easy/20% intense, with conscientious stretching and strengthening on off days. I am also generally physically active. There are many factors to weigh (as you point out) including goals, of course, but also natural ability, age, general lifestyle and injury-prevention. I have not experienced a major injury yet and I hope to keep it that way. Martha
This was amazing!!!! I wish I had this info when I started. Thank you so much Seth. This has so much information and so well put together. You are one heck of a coach/teacher!!!
It took me about 6 months to feel comfortable at 40-50mpw. Seth is right. Even then, I went through a ton of injuries and even still have a problem with my big toe. Take your time!
loved it Seth....thank you for your input! Running 7 days a week. Double during the week - short speed session before work in the mornings, long easy in the evenings. Long runs Saturday and Sunday. Running between 110 - 120kms a week.
At the end of October, I moved from a 7 day to 10 day cycle, meaning 1 long run every 10 days. Still found myself pushing too hard, so in December I changed to time totals instead of kms, nothing but easy every other day, and nasal breathing only/MAF heart rate. Currently in Cycle 8, with time goal of 6hrs and 2 hr long day. Now that I’ve recovered from early December exhaustion, I’m adding walk only days to schedule. My current mantra is “Don’t do anything today that’s gonna stop you from running tomorrow”.
I’m generally running 35 miles a week on average. If I’m actively training for a race I’ve gone up to 45 miles at the most. I do need a day off or a very short easy run once a week. It’s hard to fit much more than that in around my job and family. Last summer I was working on a distance challenge over 4 months and I found that highly motivating to increase my mileage. It is definitely easier to run more mileage in the summer when daylight is longer. Living in the PNW, most of my runs are in the dark now!
QD: I usually run between 50 and 60 miles (I ran 75 miles twice in my life). I do all kinds of runs (long runs, easy runs, tempo runs, strides...). I simply listen to my body and that is what keeps me away from injury and what works for me fine. Onward and upward!
New runner since May 2020; 50yrs old; now 25-30 mi/wk. I let Garmin structure/guide my workouts to keep it balanced; and go by how the body feels. Why I do it this way is because I trust the engineers who designed the algorithms and the advise you and other experts offer. Thanks Seth! You help a lot; last two days were a focus on "quick feet" and cadence; what a difference with such a little thing to help technique.
@@SethJamesDeMoor Thank you! This has helped me envision my big goal; now I can plot it to a calendar: 2021 Beyond beginner; Olympic triathlon 2022; Progression; half iron-man 2023; Advanced; full iron-man Then we shall see where it goes :)
@@SethJamesDeMoor Could you please talk about the taper? It's clear how to increase our volume but how low should we go in the dips? And how gradual should the curve be; how many weeks to move up or down?
Thanks Seth, very informative!! I enter into my third year of running with 60-70k/week. Trying to increase to 90-100k by the summer! Hopefully the body holds ups like you say: patience, patience, patience!
My peak was on 3-4 days a week, ~30+miles. I'd run 2 HARD days with a Hansen's group + a 8-10m Saturday and PR'd my half sub-1:30 and Full. BUT I took it too long, didn't cut back after the race because I was loving it to much and damaged my peroneal. Had proximal Hamstring tendonitis for the last 6 years so simply running well is my jam
That is alot of milage...I've been running a year and if I was to run 60k + a week I'd be on the couch injured for a month. I speak from a begginers perspective when I say that cross training is essential. It allows you to use different muscle groups and become a better all round athlete before you up your milage. Cycling has been sooooo important to me building muscles to support my knees and prevent overuse injuries.
Thats what I thought too, its a lot...and I am not a begginer, just a person who runs for the pure enjoyment of it...and I also think that cross training is important, especially if you dont want to just do nothing, but also dont want to overuse the muscles
I currently run 70 miles per week, looking to increase gradually this year! I'm following a Jack Daniels training plan, which consists of 2 or 3 Quality sessions per week, being Threshold runs, Marathon Pace runs, Intervals or Repetitions, depending on which stage of the plan I'm at. The remainder of the weekly mileage is made up of Easy runs with some strides. I train like this because Jack Daniels' book was recommended to me and the Half Marathon plan worked very well for me, so I've decided to stick it for now!
QD : 32 miles a week- 5 times per week, / trail running and roads on the flat-ratio 80/20 without injury since 4 last years probably due to the trail running
QD: 100 km (62 miles) per week, but I will build up to 115 km (71 miles). M: rest // T: 14 km (8.7 miles) // W: 22 km (13.7 miles) // Th: 8 km recovery (5 miles) // Fr: 18 km (11 miles) // Sa: 8m recovery (5 miles) // Su: 30 km (18.6 miles). There is a bit of variation from week to week, but it stays similar. Recovery days I run at 5:30-5:45/km (8:52 - 9:17/mile). Most other days, I run at 4:50 - 5:10/km (7:47 - 8:19/mile). However, I have 1-2 days of speed work. I may do a big chunk (10-16 km) of a run at marathon tempo (4:30/km) or half marathon tempo (4:20/km) for a smaller chunk (6-10 km). Sometimes I do some intervals at 5K tempo or simply 10 strides. My goal is to get under 3:10 at the Hamburg Marathon.
Great Stuff Seth!!! I average 50-60 mpw with what seems like no two weeks ever being the same! As life throws curveballs with family/work/school I adjust accordingly.
When I trained for my first 100 miles, 1. I ran outdoor less than 1 year; 2. I only finished one half marathon; 3. Began my trail running after I registered for the 100 miles. Eventually missed the cutoff of 68 miles mark out of 100, pretty fun experience.
QOD: Beginer Runner @ 225 lb. Always an athlete never a runner. 20-30km per week. Mon tempo 5 km, Tuesday sleeve 7 km, wed rest, Thursday 5km fartlick, Friday long run 9-12 km. Sat&sun rest. Will add a short run on weekends soon. Training for 40 km per week this summer. A goal is to run a road marathon in 2021. (5:45 to 6 min /km)
I agree Liam. I thought the amounts were high. I trained for my first marathon doing 30-40 miles a week and ran a 3:14. So when he said you have to do 70 or 80, I don’t think that’s true for everybody.
After years of around 30 miles per week with way too much intensity, injuries and plateauing I have went back basics and bumped up my mileage to 60 miles per week for the past few months. I have always skipped a proper base build because frankly running faster is more fun. I am now laser focused on mileage and building some resilience and not worried at all about pace. Things are happening because I used to be really sore after a 8-10 mile run and now I am up to a 16 mile long run and can follow with a 10-12 easy day. I also recently did a 5K solo time trial and haven't lost any speed. I do strides 3x a week and will soon begin adding more structure (tempo's, fartleks and/or intervals) so I am excited to hopefully see some progress in my times across all distances. Great advice on the patience - it takes time for the body to adapt to the training load.
QD: 35-40 I'm feeling like I should add a 6th day in my training. Very good video I concerned about my marathon now though. But thank you for being transparent
This week I’m targeting 85 miles, completing 75 and 80 the past 2 weeks. Building up to try a 100 miles week this year which is my goal! I’ve spent 15 years off and on running to build up to this. Always followed the rollercoaster model and just now introducing doubles. After discovering I have new motivation to push and achieve loftier goals!
Funny you mention hockey. The hockey league in my are has been shut down since March, so I started running in July to 'get moving'. Keeping it simple. Ruing 3-5 days a week at about 5-6 miles per run (with walks). Thanks for all the info you provide.
I started running 7 months ago during covid in a basement treadmill @ 9-9:30/mi pace until I could complete a 5K without stopping. Progressively got faster running 5-6 days a week avg for 20 miles. Now training for a Sub 1:30 Half Marathon for 2021. I'm starting at age 40 so I know it's aggressive and people tell me I can't do it in this short of a period but I've lost weight and built up my aerobic engine. You are the first running vlogger that I followed and your consistency motivates me. I started the Runner's World 10 week Training Plan to break 1:30 and am finishing week 1 this Sunday w a 10 mile easy. Looks like its 30-40 mi/week per the plan. Watch me handle this and prove to myself and everyone what is possible if you stay consistently focused on a plan and goal.
@@user-rl3ef4ju9k thank you Arttu. I know it’s an aggressive goal and some have told me it’s almost impossible for me to do that in a year when I just started running at 40 years old. That said, I’m enjoying the process and have proven people wrong many times in business and personal goals so I think this will be the same.
Thank you for this! I’m towards the end of “moving “ stage, and this is gold to me. Appreciate that a guy of your skills helps the newb so much. Love each other! 🙏
My last training block was 8 weeks of 5k training. Peaked at 45mpw for 3 weeks and felt good. Monday: Rest Tuesday: Easy Wednesday: Workouts (Started at 8*600 and worked up to 3*1600m at goal 5k race pace) Thurs/Fri/Sat: Easy days Sunday: Long run around 11-13 miles I have a history of shin splints so was taking things easy and limiting myself to one quality workout a week. I did some of the easy days(Friday/Saturday) at a steasy pace or faster if running with a mate and occasionally pacing them but usually v easy.
Restarted as v40 cat. in Feb 2020 with 27 minute 5K. Slow, consistent build up to be durable. I prioritise recovery as it takes longer after 40. I also don't want to be on the injury bench on lockdown when everything is closed. Currently running about 80KM (50 miles) a week over 6 days. My view is to do the minimum effective dose to overload and progress. When the progress stops coming, add volume / quality. I do intervals / reps on Tuesday for quality and a Tempo on Thursday. The rest is easy running. Sunday long run alternates weekly between easy pace and marathon pace (between tempe-easy) I tend to add volume on the easy days. I don't want the long run to be too long to impact recovery or the quality sessions. Current 5K is 19:50. I hope to run a sub-90 Half-Marathon soon. If my 1/2 progress indicates I can do a sub-3 marathon, I'll train for that on a 26 week schedule - otherwise I wont bother with marathon
Thanks Seth very interesting 🤔 I’m running around 40-50 miles pw at the moment and I’ve only been running consistently for 8 months. I’ve had no injuries and feeling strong and healthy. All runs are easy and steady as I don’t have a race until May which is a HM. This is my plan for this week: Mon - Rest Tue - 8 miles Tempo/Threshold Wed - 6 miles Easy Thur - 5 miles Steady Fri - 8 miles Easy Sat - 10 mile long run Steady Sun 5 miles Easy So I start the month at 40 and work my way to 50 by the end of the month then back down again. This seems to be working for me with lots of stretching and foam rolling of course.
Pretty solid plan Duncan... I did the mistake last year of holding 80k/50mi per week for too long and this is when my knee started to act up. I think the key is to do that roller coaster thing! Cheers!
65 miles per week at max volume. Ratio of each run type is pretty much the same as Seth. Although the faster stuff would only come in right before the taper. I find little gain in getting speed too early, it'll only tire the legs and it's painful leading to low motivation.
QD: I currently run about those 20miles a week, even though Ive been running for over 3 years...I have not run many races, neither am I planning to in the near future...I run because I enjoy it...now to the structure...I run 5 days a week, monday is a bodyweight full body workout, tuesday is a free run (as slow or as fast or as long as I want to to start of the week), wednesday is a speed day for me (any form of it), thursday is a longer recovery run, friday is weight training full body, saturday is shorter, preferably trail run, and sunday long run, up to 2 hours....I keep my routine very free, I dont like to overcomplicate things with my fitness routine :) I dont want to be mean, I dont mean this badly, but if I heard the numbers you said, as a begginer (and even now), I would be scared af and very intimidated...I know they are meant for someone who wants to go long distance and race, but still...
I have not run in 8 years. I decided I wanted to run again 16 days ago. In that time, I have run approximately 73 miles(running every other day), done 750 flights of stairs at home(will be doing another 150 probably in a few minutes), 2 hours on the elliptical, 1.5 hours on the stepper at the gym, and half an hour on the bike, all in addition to my regular 1.25 hours of weights per day. I've had some aches in my calf muscles a few of those days but other than that I feel wonderful.
QD: When training for marathon I usually peak around 80 miles a week, probably average around 70 miles. I am a doctor and have an unpredictable schedule, but I have a general idea (plus or minus 2 hours) of when I'll get out of work. I run one 15+ miler and one 20+ miler a week (which always have some track/speed component, like 800m repeats or 5k repeats) on the days I get out of work early. All my other days are easy days, often doubles, when I run to work and back (4 miles each way). Weekends are for social runs with friends.
I am going for 45 miles this week and aiming for 50 by the end of January. This is the most I have ever ran and I love it! After I hold 50 for 2 weeks I will drop down to 30 for 3 weeks and then go up and hold 40 until mid march where I can start speed for a april or may race.
Thanks Seth, you’d be such a great coach when you’re done running in 10-15 years or so. Keep up these great videos, love to watch them after a good workout. (Today 13,5km with 5x 650m hill repeats @ 5:03-5:10/km just faster than 10k racepace, 5:20/km)
Seth, I appreciated the graphic representation of those peaks throughout the year, but do you have an example of what that progression to and from each peak would look like? For the 35-40 miles a week tier, how would you ramp up and ramp down? 1 mile per week? 2? 5? Thanks! :qd: I finished 2020 at 40 miles per week, and aiming to build back up to that after taking a few weeks off at the end of the year. This week should be 32-36 or so.
I run about 60 miles a week. Peaked at 80 miles last year and looking to increase to an average of 70 miles this year. I struggle to find the time to get enough miles in at 9:00+ pace. Working from home last year helped.
If you follow the channel you know pretty well ;). He pretty much does a 12 week program before a race and it has one big wawe of milage and increasing intensity towards the end before the taper.
I am preparing for my first marathon in March. Been putting in between 40 miles per week for the last 9 months. I have hit as high as 73.3 and low of 19.4. I have ran two runs over 20 miles (December @ 23 miles and January @ 21 miles) and handled it well. My A goal is to finish the marathon under 4 hours and B goal is to finish.
This is more of a video for a marathon runner. Most high school athletes who ran in middle school would be running for more than 5.years but never would run 100.miles. Qd.) I run 30miles in the begining and progress up to 65 during a training block. I run 6 days a week with 2-3 of them being doubles when I run over 45. I just don't need to run much when I concentrate on 1500-5000. As Emil Zatopek said: "I don't need to run slow, I allready can run slow, i need to learn how to run fast."
QD: slowly ramping up my volume after a knee injury last summer. Currently around 50k per week. Hopefully, in late march/april I'll be back to my usual 70k per week. Reason: the current races I'm doing range between 8 and 15k, and I feel comfortable yet still challenged to run a 70ish k week. I also have an injury history (insertional achilles tendonitis) with which I still have to be careful not to push high volume. In late 2021 hope I can ramp up to 80k a week and run a 21k again and in a couple of years finally a marathon. 😊
I've started reading Koop's Ultrarunning book that is amazing along with his podcast. I started jogging a year ago just doing easy runs all the time with a lot of miles trying to just build up a base. Kind of hitting a wall now so need to add in threshold runs next and cut down the mileage, but it's not as fun.
QD: I bike about 3 hours a week and then run 15 miles or so (about 2.5 hours), since currently I am recovering from plantar fasciitis. I am currently ramping up my bike mileage every week while ramping up my run volume very cautiously each month. The biking helps me maintain my aerobic fitness while also being much lower impact on my PF. Context: I have very very flat feet. Due to a solid amount of ego I decided to run without stability shoes last year, and I chose the Nike Pegasus as my daily trainer, which ended up shredding (okay that's hyperbole) my plantar fascia since the flat portion of my foot would sag down, as there is no foam under that portion of the foot on the Peg 36.
QD: I am building to 60 miles at my peak this block, and 75/80 later in the year. I am training for a trail 35 miler so I will be incorporating back to back longish trail runs on the weekends. At my peak, maybe 20 miles Sat and 15 miles Sun. We will see how the body feels
20 miles a week. Jack Daniels Red Plan, Tuesday and Thursday involve T pace, Saturday and Sunday are E. I add an easy Wednesday jog (total 5 days a week) to keep my miles around 20.
I’m between 70-90 when in marathon training. Usually have a down week every 4 weeks that includes a day off. Tempo intervals (ex 2 mile repeats at half marathon pace) and steady state runs (marathon pace, maybe a tad slower) are my go to workouts!
I run by time, and prefer it that way. Also coming back from a back injury. Was running between 150-200km a month, to nothing from mid September to beginning of December. Now I'm still on run walk run, doing 15-20 km and increasing a week.
QD: I based my weekly training roughly on the Hal Higdon Marathon Intermediate 1 plan. This is because I'm running a virtual full marathon next month so I can close out a training block, and reset before the 2021 race season occurs. I did the Hal Higdon Novice plan for my 1st marathon, and now that I'm adding days/volume, I thought the intermediate would be a good baseline to start with.
:qod: I structure my mileage the way coach says basically. After a break there is a few weeks buildup into the 3 week build -> 1 week down -> repeat model. Do that till the season is over basically, might make the taper a little different for the most important race. I have hit 70 twice in the fall last year. Hoping to make 70 a little more common this year, maybe hit 80 in the summer once or twice
After a decade of not running I did my first of three road marathons last year all under 3:30 doing about 20 miles a week and drinking every evening. Love your videos but sounds super conservative to not be able to go from zero to a marathoner in one year. Besides shattering my humerus snowboarding I had no injuries. I'm going to bump up the miles nevertheless. Good luck in Naples!
for beginers, i suggets start with walks. not running. you get injured if you start with 20 miles a week if u never run or at the heavier side .u can start walking everyday for 30 min or so for couple of weeks lose some weight and get some muscles before start running.
Seth, great video! I’ve been running about 2 years- I typically hover around 25-30 miles per week and have been able to run 6 half marathons with decent times at that mileage. But I know I have more potential. The issue is every time I try to break in to 35-40 miles I end up getting injured. Any advice on when in particular throughout a block I should place that week where I try to up my mileage? Thanks again!
Qd: I run 30+ miles a week but I decided to transition to minimalist shoes so I had to decrease my mileage from 50+. I am working back up with my new shoes. Would like to get back up there if the feet will let me in the next month then start some workouts for a 10k... take a down week. Then work on increasing mileage to around 60 for a spring half marathon. But a lot will depend on the adaptation!! Thanks for all the great information. ...just a side note I would expect that your easy runs be in the range you mentioned since I'm not an elite and my aerobic base mileage pace is somewhere between 10:30-11:30(easy aerobic running for me).
Between 60-70 per week. Been running 10-11 mi per day with 1 day off. Although I like the idea of a 3-5 mile instead. Plan on doing long runs again this weekend. Typically due back to back long but will probably hold off on that until the April.
Testing positive for Covid 11 days ago, with symptoms, killed my running schedule! With a marathon planned in 3 weeks, now I'm stressed at how well I'll do! But, if it's sub par results, I can always claim Covid is the cause! 😉 I have to admit that before being quarantined, I had a knee tightness/pain and this gave me a reason to recoup and it now feels so much better!
QD: back in my earlier running days I peaked out in college at 100-120 miles in a week, but usually would run 3-4 times a day in shorter durations 5-6 days a week. Now as I returned to running after a 10 year break, I only crested 30 miles in a week so far as it has been a rough return.
I integregrate tempos (at goal marathon race pace) into my weekly long runs. In the beginning stages of training, the tempo might only consist of 20% of my total long run distance, but as I approach peak long run distance, my goal is to get the tempo close to 80% of the total milage. I'll also do some type of interval training on the track once every 2 weeks, and a 3 part workout consisting of a hard tempo (shorter than the long run tempos, but at lactate threshold), hill repeats, and farkleks almost every week. Consistent 5K/10K/15K time trials/hard efforts or road races are also good for speed workouts. And of couse plyos/weights every other week or so.
Hey Seth! Long time listener first time writer! Thanks for all your fantastic content! You’re exceptional. A small request ... would it be possible to also cover paces in km in videos?
I m doing 20 to 25 miles a week to avoid injuries and I m stil improving. (I run 5km in 17:48) I killed myself in summer in increasing the milage to fast to about 50 miles.
I have been running since 2007 with 2 marathons and 26 half marathons under the belt. I know it took me approx. 3-4 years before I noticed I could maintain at least 25-32 miles/week with a strong aerobic engine. As I have gotten older in my late 50's, I struggle with arthritis in both knees and foot, but still able to maintain 4 days/week with 22-26 miles/week. Guess things also got to be challenging during 2020 with races getting cancelled due to the pandemic. I typically get in at least 2 races/year.
this is the day i found out im a beginner
I think these numbers are way off, but I think it's easy for Seth to get wrong because he's running at such a high level. 70mpw minimum to run a marathon is a barrier that would exclude some BQ runners. I think 90% of marathon entrants lining up would fall into "moving" or "beyond beginner" categories, sub 4hr marathon plans online seem to peak around 40mpw.
Technically a beginner is someone just starting out. I could of been running for 20 years and be relatively slow and low in weekly mileage and I wouldnt be a beginner.
@@Superddrdan
If 70mpw seems unattainable
You need to practice Wim Hof.
I used to struggle 70mpw
Two months of Wim Hof in the cold water every day.
Did a whole month of 140mpw
With LESS soreness.
What my old self at 70mpw
I love when I hear good runners like you say they ran a 9:30 mile, for lots of casual/fun runners like myself this would be a normal everyday run, Keep up the good work 👍.
Ryan Hall said he'd do his easy days at 8:30 pace
I run between 35 - 40 miles a week, and am currently running an 80/20 ratio. 80% easy, 20% intense, so far this has kept me injury free and exited about workouts!
When you say 80-20. How does that look weekly? Or even monthly?
@@anferneefigueroa7635 I ran 41 miles this week, and ran an 8 mile tempo workout yesterday for my 20% higher intensity. I could spread it out through the week, but I like longer tempo sessions
"Your body gets stronger as you get older." - Now THIS is what I love to hear. I am slower at short distances (like 5k) than I was in high school as a runner 20 years ago! But I can definitely go further than I could back then! Each time I approach the marathon distance in a training run, it becomes more manageable.
Thanks Seth, happy trails!
Same here. I hate running 5k/fast runs and feel much better at longer runs at a decent pace.
This is inherently incorrect. Your body gets stronger to a point with training the longer youve been training to a point the stronger or fitter you would be except that isnt always the case because age restricts and then deteriorates. People confuse this when statistically the peak age for long distance running has been suggests as 38. The peak age for track athletes has been suggested as 28.This is simply because the rate the which you are losing fitness and strength and biological efficiency you can mitigate this with training until you reach the age of around 40 and then there is nothing you can do. Long distance is another 10 years because as you lose strength cardiovascular and aerobic fitness is last to deteriorate. Your strength is actually deteriorating from around 28. Plus a lot of track athletes spend their mid to late 20s pushing themselves and then when they notice they dont have it in them anymore they move to long distance, this rarely happens the other way around because your body doesnt get stronger with age and it takes more and more training to mitigate this as your body ages. Seth believes what he wants to feel better as this is paramount for motivation and his personal performance.
I’m in my 50’s and I’m an ultra runner. I take 2-3 days a week to walk and/or hike. I need that extra time to heal. I rotate weeks continuously.
Hard week (60 miles)
Medium week (40-50 miles)
Easy week (30-40 miles)
At my age and what works for me, is getting enough recovery time. I’m not the fastest one out there overall, but I usually win the master division or at least my age group.
It’s so important that new runners understand that everyone is different and their bodies are different. Take time to figure out how your body reacts. Patience is key!
I should add: I’ve been a runner most of my life and my longest run has been 50 miles (so far!).
Awesome work! Amazing!
QD: I am running from 55 to 75 miles a week in 4 weeks block and then again from 55 or 60 higher for another 4 weeks. I am doing 3-6 types of different runs (Easy, Tempo, Long, Interval...), 6 days in a week with 2-3 doubles (30 minutes easy run at 5:30am). I copied this structure from 40y old Atheltic Training book from Library.
Couldn’t agree “demoore” - little word play there for you. Especially about what sessions you actually need when training longer. Too many people splatter themselves across a track in VO2 sets when they’re training for HM and above. On the money, as always good sir
Last year I peaked at 80km a week (about 50 miles), and ran my marathon PB 3:04 . This year I would like to increase my volume up to 100km.
Did you ever hit that boston time?
I love how you stress patience! More than anything it takes time to learn what works for you. The plans you laid out can work for many but there are also many other ways. I'm now 68 and since turning 50 have never run more than 3 days a week or over 35 miles. That does include 20 mile runs if training for a marathon (both road and trail) which breaks the rule of no more than 30% of milage on the long run. With this approach have stayed more or less injury free (with many aches and minor pains especially as i get older) but that is the priority, to keep going. With this I have run above average times: 3:09 for road marathon at altitude in my early 50's, 4:56 at PP Marathon at 55, top age group finishes in early 60's, 3:39 for road marathon at 65 on hilly course with cold and wind, ect. Didn't mean to go so long but just want to stress (as Seth always does) the importance of taking your time and especially getting to know your yourself and what works for you, both physically, but also mentally and emotionally. Always wished I could run higher milage but came to realize my body just couldn't handle it so have made the most of what I have been given. Will be cheering for you Seth in Florida!!
I could have written some of this comment myself. I started running about 11 yrs ago and I’m not 69 (female). I’ve had a coach since Mar.2019 and set most of my PR’s since then until Covid struck. Like you I only run 3-4x/wk (every other day), no huge volume, yet I BQ’d on my 1st marathon in Aug.’19. Due to getting a cold a month before my longest run was 19 mi. My coach feels high volume is overrated at least for some people, depending on not only age, but talent. I had a minor ITBS after that marathon but it resolved fairly quickly and I have otherwise been free of any major injury. I’ll probably reinforce your comment in the main column. Cheers, Martha
@@levandmarthapolyakin-aaron2183 Thanks for sharing, we definitely have to train smarter as we get older!
Currently running 25-35 miles a week. I'm 56, have been running for 40+ years and still want to be competitive in my age group without needing to run 5-7 days a week. I've followed the "Run Less Run Faster" program of three days of running/week (1 speed, 1 tempo, 1 long run) with good success but am starting to mix in more 80/20.
Awesome Mark, keep me posted on how this progresses for you in 2021. Thanks for dropping a comment.
@@SethJamesDeMoor Thought I'd give you an update. First off, congrats on your 2021 races! PP marathon was great and even though the NY marathon didn't go as you were planning you still had a great result and learned a lot. As for me, I've had a good 2021 so far. Sticking to the 3-5 runs a week and training with Stryd power meter. Had a good virtual HM result in May, better than expected Peachtree Road Race (10k) in July of 44:36, nice 10 mile race at 1:13 and primed for Thanksgiving day 1/2. I'm competitive in the Atlanta area 55-59 age group and most importantly, having fun! Here's to a fantastic 2022!!
I’m a daily viewer of this channel, but this video just popped up and it is such a great resource. I have been running seriously for 2.5 years now and I’ve just been able to increase my weekly mileage to 40 miles a week without injury. Prior to last December, 40 miles a week was hard to do.
I come from an athletic background, played college athletics and coached as well. It just goes to show, improvement really is a marathon, not a sprint. It takes patience and time to build the engine and foundation needed to keep increasing volume. Thanks Seth!!
Thanks Seth! As a visual person, I love the graph. The beginner to elite breakdown, super helpful. Gives me info needed to make some long-term goals.
Hey I'm at 9mn15 with my bro!!! Funny to watch this sequence again in your vlog Seth! Happy new year!
Great vlog, very informative. After 3 years of marathon training, I have reached the “progression.” My training has been conservative, with only 4 run days and maximum weekly mileage of 27. I’m excited about the new challenges for 2021 running, and this vlog has REALLY helped with guiding my training.
Thanks Emma for tuning and for being a member! Excited for your 2021.
How have I just found Seth! Binge watching, brilliant content. 9 minute miles are my good runs! Just concentrating on time on feet for now, doing 20+ a week.
Been running around 16 months now. My first goal was completing the couch to 5k, goal achieved. Second goal was completing regular 5k runs, took a while and dealing with lots of minor injuries but achieved. Latest goal was 5k in under 30 minutes, completed a couple of weeks ago. I love you Seth but as a just turned 50 yo man who has avoided exercise his whole life I am super proud of my humble achievement. I seriously doubt I will ever be anything other than a new runner on your scale but I seriously do enjoy it and wish I had started years ago. Very much improved physical and mental health.
Great video Seth! I’m 100% with you with 23 miles lol! I did a 24 and a 25 in my biggest block for long run and it was too much. One thing for folks watching this blog that might help is converting this information over to time on feet. This could help blanket the advice to various running paces. 100 miles could take someone 11 hours in a week to run or 13 hours. So 30min EZ, 60 min T, 120min Long Run, etc etc.
Nice work!
Great info, Seth!! Easy to digest for a novice runner like me. I’d like to get back to 100% health as I spent most of December trying to nurse injuries. I’ll employ the moving stage and go up the ladder slowly as I gain running strength.
Seth, thank you. Timing couldn't be better. Just registered for my first race of the new year in April so I have a full 12 weeks to do a block. Even though I had some 50 mile weeks late last year I am going to drop back to "beyond beginner" and run that mileage for this one. Again I can't thank you enough for the education.
You're welcome Jay, keep me posted on your 2021 progress.
My current mileage is about 30 to 40 miles per week. I'm running 4 times per week and structure is following - Monday short intervals, Wednesday - easy run, Thursday - long intervals and on Saturday long easy run. When I was training for marathon, the mileage was of course higher 🤩. This year I'm focusing on half-marathon to improve my PR ☺️.
I think this video will be among your best to date. Recovering from a Jones fracture, I intend to begin at the "Moving Stage," and gradually building to the "Advanced Stage," over the next 2-3 years. Your video on the Exogen bone stimulator was also very helpful. Thank you for this information.
There should be no pressure to get out and run. It depends what your goals are. If you are out there to chase medals, prize money and running status then you will tailor a comprehensive training, eating, exercise and rest plan. If you're just a recreational runner then you might only follow a basic training plan with much less weekly mileage. It's all relative. I'm part of a running club, enter competitions, but my mileage per week is low. I only enter competitions for fun because I love the buzz of it and enjoy the sport. I don't want to be an elite or have that pressure bestowed on me. Do your runs based on your personal goals.
Seth, this was beautifully and clearly organized, and I love how concisely you addressed runners of all levels of experience. I remember how hard it was to call myself a runner when I started about 11 years ago! New runners shouldn’t feel intimidated; we all started somewhere.
I’d like to repeat something I’ve written in comments here before, and that is that very high volume is not for everyone. My coach feels it is overrated in many cases. Smart training with all the traditional elements is very important, which has been born out for me: since I got a coach in 2019 (age 68) I hit all my PR’s in the subsequent months, including a BQ on my 1st marathon. But even in training for that I didn’t exceed the 30-40 mpw range, and due to getting a cold a month before, my longest run was only 19 mi. (Not recommending that in normal situations; at that moment health & rest was prioritized). I generally run every other day and not counting the training for that marathon, my mpw average is in the low-mid-20’s, probably 80% easy/20% intense, with conscientious stretching and strengthening on off days. I am also generally physically active. There are many factors to weigh (as you point out) including goals, of course, but also natural ability, age, general lifestyle and injury-prevention. I have not experienced a major injury yet and I hope to keep it that way. Martha
I really loved this video - awesome and informative 🏃💪
Glad it helped!!
This was amazing!!!! I wish I had this info when I started. Thank you so much Seth. This has so much information and so well put together. You are one heck of a coach/teacher!!!
Thanks Brian glad you found some good value in it.
It took me about 6 months to feel comfortable at 40-50mpw. Seth is right. Even then, I went through a ton of injuries and even still have a problem with my big toe. Take your time!
loved it Seth....thank you for your input!
Running 7 days a week. Double during the week - short speed session before work in the mornings, long easy in the evenings. Long runs Saturday and Sunday. Running between 110 - 120kms a week.
You're welcome!
At the end of October, I moved from a 7 day to 10 day cycle, meaning 1 long run every 10 days. Still found myself pushing too hard, so in December I changed to time totals instead of kms, nothing but easy every other day, and nasal breathing only/MAF heart rate. Currently in Cycle 8, with time goal of 6hrs and 2 hr long day. Now that I’ve recovered from early December exhaustion, I’m adding walk only days to schedule. My current mantra is “Don’t do anything today that’s gonna stop you from running tomorrow”.
Thanks so much for sharing your experience, really adds value to the DGR Family. Onward we go! I hope others read your comment too.
wow, some of yall are killing it!! I'm lucky if I can squeeze in 15 miles per week!!
After browsing all over RUclips somehow I just stumbled on the best running content from Seth
I’m generally running 35 miles a week on average. If I’m actively training for a race I’ve gone up to 45 miles at the most. I do need a day off or a very short easy run once a week. It’s hard to fit much more than that in around my job and family. Last summer I was working on a distance challenge over 4 months and I found that highly motivating to increase my mileage. It is definitely easier to run more mileage in the summer when daylight is longer. Living in the PNW, most of my runs are in the dark now!
Perfect! keep it rolling Lisa, excited for us all in 2021!
QD: I usually run between 50 and 60 miles (I ran 75 miles twice in my life). I do all kinds of runs (long runs, easy runs, tempo runs, strides...). I simply listen to my body and that is what keeps me away from injury and what works for me fine. Onward and upward!
New runner since May 2020; 50yrs old; now 25-30 mi/wk.
I let Garmin structure/guide my workouts to keep it balanced; and go by how the body feels.
Why I do it this way is because I trust the engineers who designed the algorithms and the advise you and other experts offer.
Thanks Seth! You help a lot; last two days were a focus on "quick feet" and cadence; what a difference with such a little thing to help technique.
Awesome Dallas thank you for taking the time to watch
@@SethJamesDeMoor Thank you! This has helped me envision my big goal; now I can plot it to a calendar:
2021 Beyond beginner; Olympic triathlon
2022; Progression; half iron-man
2023; Advanced; full iron-man
Then we shall see where it goes :)
@@SethJamesDeMoor Could you please talk about the taper? It's clear how to increase our volume but how low should we go in the dips? And how gradual should the curve be; how many weeks to move up or down?
Thanks Seth, very informative!! I enter into my third year of running with 60-70k/week. Trying to increase to 90-100k by the summer! Hopefully the body holds ups like you say: patience, patience, patience!
You're welcome!
My peak was on 3-4 days a week, ~30+miles. I'd run 2 HARD days with a Hansen's group + a 8-10m Saturday and PR'd my half sub-1:30 and Full. BUT I took it too long, didn't cut back after the race because I was loving it to much and damaged my peroneal. Had proximal Hamstring tendonitis for the last 6 years so simply running well is my jam
That is alot of milage...I've been running a year and if I was to run 60k + a week I'd be on the couch injured for a month. I speak from a begginers perspective when I say that cross training is essential. It allows you to use different muscle groups and become a better all round athlete before you up your milage. Cycling has been sooooo important to me building muscles to support my knees and prevent overuse injuries.
Thats what I thought too, its a lot...and I am not a begginer, just a person who runs for the pure enjoyment of it...and I also think that cross training is important, especially if you dont want to just do nothing, but also dont want to overuse the muscles
I currently run 70 miles per week, looking to increase gradually this year!
I'm following a Jack Daniels training plan, which consists of 2 or 3 Quality sessions per week, being Threshold runs, Marathon Pace runs, Intervals or Repetitions, depending on which stage of the plan I'm at. The remainder of the weekly mileage is made up of Easy runs with some strides.
I train like this because Jack Daniels' book was recommended to me and the Half Marathon plan worked very well for me, so I've decided to stick it for now!
Great work Fred! Thanks for so much detail in your answer!
My Jack Daniels training sounds very, very different to this.....
@@richt3993 May that be because your Jack Daniels is from Lynchburg, Tennessee...? 😉
@@runsdeep552 😂😂😂😂
QD : 32 miles a week- 5 times per week, / trail running and roads on the flat-ratio 80/20 without injury since 4 last years probably due to the trail running
Love the daily videos because the other people I watch don’t post everday, and also love these videos and look forward to watch them
QD: 100 km (62 miles) per week, but I will build up to 115 km (71 miles). M: rest // T: 14 km (8.7 miles) // W: 22 km (13.7 miles) // Th: 8 km recovery (5 miles) // Fr: 18 km (11 miles) // Sa: 8m recovery (5 miles) // Su: 30 km (18.6 miles). There is a bit of variation from week to week, but it stays similar. Recovery days I run at 5:30-5:45/km (8:52 - 9:17/mile). Most other days, I run at 4:50 - 5:10/km (7:47 - 8:19/mile). However, I have 1-2 days of speed work. I may do a big chunk (10-16 km) of a run at marathon tempo (4:30/km) or half marathon tempo (4:20/km) for a smaller chunk (6-10 km). Sometimes I do some intervals at 5K tempo or simply 10 strides. My goal is to get under 3:10 at the Hamburg Marathon.
Great Stuff Seth!!! I average 50-60 mpw with what seems like no two weeks ever being the same! As life throws curveballs with family/work/school I adjust accordingly.
When I trained for my first 100 miles, 1. I ran outdoor less than 1 year; 2. I only finished one half marathon; 3. Began my trail running after I registered for the 100 miles.
Eventually missed the cutoff of 68 miles mark out of 100, pretty fun experience.
QOD: Beginer Runner @ 225 lb. Always an athlete never a runner. 20-30km per week. Mon tempo 5 km, Tuesday sleeve 7 km, wed rest, Thursday 5km fartlick, Friday long run 9-12 km. Sat&sun rest. Will add a short run on weekends soon. Training for 40 km per week this summer. A goal is to run a road marathon in 2021. (5:45 to 6 min /km)
Progression runner at 60 miles a week? That's a helluva lot! Would of thought around 30-40 would suffice
I agree Liam. I thought the amounts were high. I trained for my first marathon doing 30-40 miles a week and ran a 3:14. So when he said you have to do 70 or 80, I don’t think that’s true for everybody.
After years of around 30 miles per week with way too much intensity, injuries and plateauing I have went back basics and bumped up my mileage to 60 miles per week for the past few months. I have always skipped a proper base build because frankly running faster is more fun. I am now laser focused on mileage and building some resilience and not worried at all about pace. Things are happening because I used to be really sore after a 8-10 mile run and now I am up to a 16 mile long run and can follow with a 10-12 easy day. I also recently did a 5K solo time trial and haven't lost any speed. I do strides 3x a week and will soon begin adding more structure (tempo's, fartleks and/or intervals) so I am excited to hopefully see some progress in my times across all distances. Great advice on the patience - it takes time for the body to adapt to the training load.
Amazing info seth. I'm a hobby triathlete. Run 35 to 40 Miles per Week. I need definitely more structure in my run routine.
You’re welcome
QD: 35-40 I'm feeling like I should add a 6th day in my training. Very good video I concerned about my marathon now though. But thank you for being transparent
This week I’m targeting 85 miles, completing 75 and 80 the past 2 weeks. Building up to try a 100 miles week this year which is my goal! I’ve spent 15 years off and on running to build up to this. Always followed the rollercoaster model and just now introducing doubles. After discovering I have new motivation to push and achieve loftier goals!
Nice work! More than me! Proud of you Wayne.
This is my favorite kinda video....I wanna learn how to plan my weeks.
Funny you mention hockey. The hockey league in my are has been shut down since March, so I started running in July to 'get moving'. Keeping it simple. Ruing 3-5 days a week at about 5-6 miles per run (with walks). Thanks for all the info you provide.
I started running 7 months ago during covid in a basement treadmill @ 9-9:30/mi pace until I could complete a 5K without stopping. Progressively got faster running 5-6 days a week avg for 20 miles. Now training for a Sub 1:30 Half Marathon for 2021. I'm starting at age 40 so I know it's aggressive and people tell me I can't do it in this short of a period but I've lost weight and built up my aerobic engine. You are the first running vlogger that I followed and your consistency motivates me. I started the Runner's World 10 week Training Plan to break 1:30 and am finishing week 1 this Sunday w a 10 mile easy. Looks like its 30-40 mi/week per the plan. Watch me handle this and prove to myself and everyone what is possible if you stay consistently focused on a plan and goal.
Very aggressive plan, hope you will stay healthy and not loose the joy of running and getting fit!
@@user-rl3ef4ju9k thank you Arttu. I know it’s an aggressive goal and some have told me it’s almost impossible for me to do that in a year when I just started running at 40 years old. That said, I’m enjoying the process and have proven people wrong many times in business and personal goals so I think this will be the same.
Thanks so much for putting this together. For someone who has never had any coaching this helps immensely!
QD: 30 miles, 4x a week mwfsun because I want a restday between. Btw 1 year of running is my experience.
Thank you for this! I’m towards the end of “moving “ stage, and this is gold to me. Appreciate that a guy of your skills helps the newb so much. Love each other! 🙏
My last training block was 8 weeks of 5k training. Peaked at 45mpw for 3 weeks and felt good.
Monday: Rest
Tuesday: Easy
Wednesday: Workouts (Started at 8*600 and worked up to 3*1600m at goal 5k race pace)
Thurs/Fri/Sat: Easy days
Sunday: Long run around 11-13 miles
I have a history of shin splints so was taking things easy and limiting myself to one quality workout a week.
I did some of the easy days(Friday/Saturday) at a steasy pace or faster if running with a mate and occasionally pacing them but usually v easy.
I am sure this video will blow up! Very informative. And I really like this training plan series vlogs you have
Restarted as v40 cat. in Feb 2020 with 27 minute 5K. Slow, consistent build up to be durable. I prioritise recovery as it takes longer after 40. I also don't want to be on the injury bench on lockdown when everything is closed.
Currently running about 80KM (50 miles) a week over 6 days. My view is to do the minimum effective dose to overload and progress. When the progress stops coming, add volume / quality. I do intervals / reps on Tuesday for quality and a Tempo on Thursday. The rest is easy running. Sunday long run alternates weekly between easy pace and marathon pace (between tempe-easy)
I tend to add volume on the easy days. I don't want the long run to be too long to impact recovery or the quality sessions.
Current 5K is 19:50. I hope to run a sub-90 Half-Marathon soon. If my 1/2 progress indicates I can do a sub-3 marathon, I'll train for that on a 26 week schedule - otherwise I wont bother with marathon
Thanks Seth very interesting 🤔
I’m running around 40-50 miles pw at the moment and I’ve only been running consistently for 8 months. I’ve had no injuries and feeling strong and healthy. All runs are easy and steady as I don’t have a race until May which is a HM. This is my plan for this week:
Mon - Rest
Tue - 8 miles Tempo/Threshold
Wed - 6 miles Easy
Thur - 5 miles Steady
Fri - 8 miles Easy
Sat - 10 mile long run Steady
Sun 5 miles Easy
So I start the month at 40 and work my way to 50 by the end of the month then back down again.
This seems to be working for me with lots of stretching and foam rolling of course.
Pretty solid plan Duncan... I did the mistake last year of holding 80k/50mi per week for too long and this is when my knee started to act up. I think the key is to do that roller coaster thing! Cheers!
Philippe Gagne thanks Philippe, roller coaster all the way
65 miles per week at max volume. Ratio of each run type is pretty much the same as Seth. Although the faster stuff would only come in right before the taper. I find little gain in getting speed too early, it'll only tire the legs and it's painful leading to low motivation.
QD: I’ve been running 100K a week for last quarter of 2020 on zone 2. This year I started the MAF running and still keeping with 100K a week.
Cool to hear. What kind of improvements have you experienced? I am curious as to what effects people get from following MAF.
@@wunderlichdrive I’d recommend checking out the Extramilest video series for some great MAF success stories, created by Floris Gierman.
QD: I currently run about those 20miles a week, even though Ive been running for over 3 years...I have not run many races, neither am I planning to in the near future...I run because I enjoy it...now to the structure...I run 5 days a week, monday is a bodyweight full body workout, tuesday is a free run (as slow or as fast or as long as I want to to start of the week), wednesday is a speed day for me (any form of it), thursday is a longer recovery run, friday is weight training full body, saturday is shorter, preferably trail run, and sunday long run, up to 2 hours....I keep my routine very free, I dont like to overcomplicate things with my fitness routine :) I dont want to be mean, I dont mean this badly, but if I heard the numbers you said, as a begginer (and even now), I would be scared af and very intimidated...I know they are meant for someone who wants to go long distance and race, but still...
I have not run in 8 years. I decided I wanted to run again 16 days ago. In that time, I have run approximately 73 miles(running every other day), done 750 flights of stairs at home(will be doing another 150 probably in a few minutes), 2 hours on the elliptical, 1.5 hours on the stepper at the gym, and half an hour on the bike, all in addition to my regular 1.25 hours of weights per day. I've had some aches in my calf muscles a few of those days but other than that I feel wonderful.
It's all relative. Do what you can with the time you have!
Is there a vlog about how to define your "easy, steasy, steady, tempo, long etc. pace?"
Yeah he explains it in his video 13 different types of runs, but it is in his pace though so you will have to convert it.
QD: When training for marathon I usually peak around 80 miles a week, probably average around 70 miles. I am a doctor and have an unpredictable schedule, but I have a general idea (plus or minus 2 hours) of when I'll get out of work. I run one 15+ miler and one 20+ miler a week (which always have some track/speed component, like 800m repeats or 5k repeats) on the days I get out of work early. All my other days are easy days, often doubles, when I run to work and back (4 miles each way). Weekends are for social runs with friends.
I am going for 45 miles this week and aiming for 50 by the end of January. This is the most I have ever ran and I love it! After I hold 50 for 2 weeks I will drop down to 30 for 3 weeks and then go up and hold 40 until mid march where I can start speed for a april or may race.
Thanks Seth, you’d be such a great coach when you’re done running in 10-15 years or so. Keep up these great videos, love to watch them after a good workout. (Today 13,5km with 5x 650m hill repeats @ 5:03-5:10/km just faster than 10k racepace, 5:20/km)
Seth, I appreciated the graphic representation of those peaks throughout the year, but do you have an example of what that progression to and from each peak would look like? For the 35-40 miles a week tier, how would you ramp up and ramp down? 1 mile per week? 2? 5? Thanks!
:qd: I finished 2020 at 40 miles per week, and aiming to build back up to that after taking a few weeks off at the end of the year. This week should be 32-36 or so.
Thank you !! good info!! Seth you’re the best.
Happy to help! Onward Marcos!
Loving the Training Videos ❤
I run about 60 miles a week. Peaked at 80 miles last year and looking to increase to an average of 70 miles this year. I struggle to find the time to get enough miles in at 9:00+ pace. Working from home last year helped.
Would love to see a video on how you periodize your training would be really helpful 👍
If you follow the channel you know pretty well ;). He pretty much does a 12 week program before a race and it has one big wawe of milage and increasing intensity towards the end before the taper.
Didn't he kinda show that with the rollercoaster
@@George-nx4bp yeah but I was wandering more about specific progressions in his workouts and type of sessions through out the season
I am preparing for my first marathon in March. Been putting in between 40 miles per week for the last 9 months. I have hit as high as 73.3 and low of 19.4. I have ran two runs over 20 miles (December @ 23 miles and January @ 21 miles) and handled it well. My A goal is to finish the marathon under 4 hours and B goal is to finish.
This is more of a video for a marathon runner. Most high school athletes who ran in middle school would be running for more than 5.years but never would run 100.miles.
Qd.) I run 30miles in the begining and progress up to 65 during a training block. I run 6 days a week with 2-3 of them being doubles when I run over 45. I just don't need to run much when I concentrate on 1500-5000. As Emil Zatopek said: "I don't need to run slow, I allready can run slow, i need to learn how to run fast."
QD: slowly ramping up my volume after a knee injury last summer. Currently around 50k per week. Hopefully, in late march/april I'll be back to my usual 70k per week. Reason: the current races I'm doing range between 8 and 15k, and I feel comfortable yet still challenged to run a 70ish k week. I also have an injury history (insertional achilles tendonitis) with which I still have to be careful not to push high volume. In late 2021 hope I can ramp up to 80k a week and run a 21k again and in a couple of years finally a marathon. 😊
I've started reading Koop's Ultrarunning book that is amazing along with his podcast. I started jogging a year ago just doing easy runs all the time with a lot of miles trying to just build up a base. Kind of hitting a wall now so need to add in threshold runs next and cut down the mileage, but it's not as fun.
QD: I bike about 3 hours a week and then run 15 miles or so (about 2.5 hours), since currently I am recovering from plantar fasciitis. I am currently ramping up my bike mileage every week while ramping up my run volume very cautiously each month. The biking helps me maintain my aerobic fitness while also being much lower impact on my PF. Context: I have very very flat feet. Due to a solid amount of ego I decided to run without stability shoes last year, and I chose the Nike Pegasus as my daily trainer, which ended up shredding (okay that's hyperbole) my plantar fascia since the flat portion of my foot would sag down, as there is no foam under that portion of the foot on the Peg 36.
QD: I am building to 60 miles at my peak this block, and 75/80 later in the year. I am training for a trail 35 miler so I will be incorporating back to back longish trail runs on the weekends. At my peak, maybe 20 miles Sat and 15 miles Sun. We will see how the body feels
20 miles a week. Jack Daniels Red Plan, Tuesday and Thursday involve T pace, Saturday and Sunday are E. I add an easy Wednesday jog (total 5 days a week) to keep my miles around 20.
I’m between 70-90 when in marathon training. Usually have a down week every 4 weeks that includes a day off. Tempo intervals (ex 2 mile repeats at half marathon pace) and steady state runs (marathon pace, maybe a tad slower) are my go to workouts!
I run by time, and prefer it that way. Also coming back from a back injury. Was running between 150-200km a month, to nothing from mid September to beginning of December. Now I'm still on run walk run, doing 15-20 km and increasing a week.
QD: I based my weekly training roughly on the Hal Higdon Marathon Intermediate 1 plan. This is because I'm running a virtual full marathon next month so I can close out a training block, and reset before the 2021 race season occurs. I did the Hal Higdon Novice plan for my 1st marathon, and now that I'm adding days/volume, I thought the intermediate would be a good baseline to start with.
Love Higdon plans, I’ve used them many times over the years!
:qod: I structure my mileage the way coach says basically. After a break there is a few weeks buildup into the 3 week build -> 1 week down -> repeat model. Do that till the season is over basically, might make the taper a little different for the most important race. I have hit 70 twice in the fall last year. Hoping to make 70 a little more common this year, maybe hit 80 in the summer once or twice
I just thought of Panic! At the Disco, when you said 9 in the afternoon. Love that song.
Brilliant video Seth. Added to my favourites.
Great video, saved it for multiple views when needed, thank you
After a decade of not running I did my first of three road marathons last year all under 3:30 doing about 20 miles a week and drinking every evening. Love your videos but sounds super conservative to not be able to go from zero to a marathoner in one year. Besides shattering my humerus snowboarding I had no injuries. I'm going to bump up the miles nevertheless. Good luck in Naples!
for beginers, i suggets start with walks. not running. you get injured if you start with 20 miles a week if u never run or at the heavier side .u can start walking everyday for 30 min or so for couple of weeks lose some weight and get some muscles before start running.
Seth, great video! I’ve been running about 2 years- I typically hover around 25-30 miles per week and have been able to run 6 half marathons with decent times at that mileage. But I know I have more potential. The issue is every time I try to break in to 35-40 miles I end up getting injured. Any advice on when in particular throughout a block I should place that week where I try to up my mileage? Thanks again!
I love those long vlog
i am building up to reach 140km a week i'm at 70km as for now running in the snow is really hard 😅
Sounds great! Awesome work and patience with that Quebec snow, it will melt : )
Qd: I run 30+ miles a week but I decided to transition to minimalist shoes so I had to decrease my mileage from 50+. I am working back up with my new shoes. Would like to get back up there if the feet will let me in the next month then start some workouts for a 10k... take a down week. Then work on increasing mileage to around 60 for a spring half marathon. But a lot will depend on the adaptation!! Thanks for all the great information.
...just a side note I would expect that your easy runs be in the range you mentioned since I'm not an elite and my aerobic base mileage pace is somewhere between 10:30-11:30(easy aerobic running for me).
Between 60-70 per week. Been running 10-11 mi per day with 1 day off. Although I like the idea of a 3-5 mile instead. Plan on doing long runs again this weekend. Typically due back to back long but will probably hold off on that until the April.
Testing positive for Covid 11 days ago, with symptoms, killed my running schedule! With a marathon planned in 3 weeks, now I'm stressed at how well I'll do! But, if it's sub par results, I can always claim Covid is the cause! 😉
I have to admit that before being quarantined, I had a knee tightness/pain and this gave me a reason to recoup and it now feels so much better!
QD: back in my earlier running days I peaked out in college at 100-120 miles in a week, but usually would run 3-4 times a day in shorter durations 5-6 days a week. Now as I returned to running after a 10 year break, I only crested 30 miles in a week so far as it has been a rough return.
I integregrate tempos (at goal marathon race pace) into my weekly long runs. In the beginning stages of training, the tempo might only consist of 20% of my total long run distance, but as I approach peak long run distance, my goal is to get the tempo close to 80% of the total milage. I'll also do some type of interval training on the track once every 2 weeks, and a 3 part workout consisting of a hard tempo (shorter than the long run tempos, but at lactate threshold), hill repeats, and farkleks almost every week. Consistent 5K/10K/15K time trials/hard efforts or road races are also good for speed workouts. And of couse plyos/weights every other week or so.
Great video as always. Though I do feel like 70mpw to run a marathon is a bit excessive!
If you want to run it confidently, no way. If you want to finish the distance, anyone with determination can do it with a few months training
@@paddywiggle Yes, true. I guess it depends what your goal is
I agree! I don't see many marathon plans for regular runners going that high....
Hey Seth! Long time listener first time writer! Thanks for all your fantastic content! You’re exceptional. A small request ... would it be possible to also cover paces in km in videos?
I m doing 20 to 25 miles a week to avoid injuries and I m stil improving. (I run 5km in 17:48) I killed myself in summer in increasing the milage to fast to about 50 miles.
LoL I do almost 70mpw and run 5k just a little faster. You're killing it
@@vitor613 Thanks. Thats strong! I hope I can also build up to some more milage per week :)
QD: I am currently injured, but at my peak mileage I am hitting 65 to 70 miles for like 3 weeks.
Hope you get better soon!
I have been running since 2007 with 2 marathons and 26 half marathons under the belt. I know it took me approx. 3-4 years before I noticed I could maintain at least 25-32 miles/week with a strong aerobic engine. As I have gotten older in my late 50's, I struggle with arthritis in both knees and foot, but still able to maintain 4 days/week with 22-26 miles/week. Guess things also got to be challenging during 2020 with races getting cancelled due to the pandemic. I typically get in at least 2 races/year.