Thanks to TRC for the great vid. I started running again in January this year and my 5k PB was 29:33. 4 months on, and following advice from TRC I have taken my 5k PB to 25:40. I was originally hoping for under 25 min by the end of the year but I know I'll have to readjust that in the next month or 2 and set a new goal! Thanks again for all your help 😀
@@runningchannel Off the top of my head, I really enjoy the challenge videos / videos where the whole team gets involved for an a activity. I will try to think on specifics during my run today and let you know if anything good pops out.
I suffered a knee injury twice due to trying to progress too quickly. Slowed down my pace drastically and haven't had a problem the past 4 weeks. But I am still more at like a 50/50 training division so I have some extra adjusting to do 😊
I've been using IFIT training , I really like it so far and how it's synced with my Nordic Trac treadmill to auto adjust my speed by monitoring my heart rate to keep me in the right training zone. I'm finally starting to see improvements in my running.
Just about to play this again and take notes. Thanks Mo. Interesting and helpful. Think I've nailed the right Marathon training plan, which I commence on Monday (with a rest day), but I'll be bearing your advice in mind.
Be wary of cross-training too much with swimming and cycling, as it can put you at high risk for things like becoming a triathlete and may lead to things like Ironmans, bike lust, and getting called crazy by even your running friends. Unfortunately, I and a few others I know were victims of this! 🤪
Did the opposite, 80/20 really high heart rate, Always ended my 5k with an all out last km at full speed. Paying the price. RED-S syndrome someone said. But at least i am aware of it these days and am taking it much slower. My hip has been a bit better lately, See you in a marathon one day :-)
This is so bizarre to watch because you're filming in the park just a short walk from my house 😂Took me a while to confirm it hahaha, love Victoria Park!
Thanks for the video. One question - I am having difficulty understanding how the long run can be as little as 20% of your overall weekly mileage. Lets say you were doing 50k per week, which seems reasonable for a less experienced marathon runner, that would mean the long run was only 10k. And, unless you are running 6+ days per week, every other run is longer than your long run which makes no sense. It seems rules like this only really apply to pros that run pretty much every day and as an amateur runner the long run could easily be 30-50% of your weekly mileage, particularly if you are doing quite a bit of cross training or S&C.
I think a lot of these percentages were calculated when looking at advanced runners, and then unfortunately get given as blanket advice for runners of all abilities. Like you point out, 20% long runs are mathematically impossible if you run less than 6 times per week. Similarly, the 10% "rule" for increasing mileage: useful for someone already running a lot of miles but as a beginner it's really conservative and you can safely get away with a lot more.
I use a much simpler "rule": The weekend long run should be between 2 and 3 hours regardless of weekly mileage, and up to twice the length of your longest mid-week run. e.g.: I usually run 8 to 10mi easy on Wednesday, with a 13-20mi LSD run on Sunday.
@@JasonFarrell I am similar. I essentially do whatever long run is appropriate for the event that is being trained for. Pretty sure you could even do just a long run per week if you do enough cross training / S&C for the strength and VO2max elements. Interestingly, even in the Running Channel's own Marathon plan, the long run is about half the weekly training time. Its amazing how many nonsensical "rules of thumb" seem to persist in running, just handed down from one presenter to another.😂
Any recommendations on how many times a week to run? I recently took up running again, yesterday. I just plan to run 2-3 miles a day to stay in shape. Thank you.
Hey Patryk! Thanks for watching - if you're doing strength training you could combine that with an easy run before it and then if you'd like to include intervals and a long run into your week make sure you have a rest day afterwards so you have time to recover. You could try putting this into the Runna app and letting it workout your weekly schedule for you with 3x strength workouts. Let us know how you get on!
Another great video, thanks Mo! TRC is the reason I restructured my training weeks, and have built a custom plan for overall health & fitness thanks to advice from all of you. So big thanks Mo, Sarah, Andy, Rick & Anna! 💪🙌🫡 So far that has taken me to PBs for 5k, 8k, 10k and 1/2 Marathon so far - currently working on the big one 🤪
Hello there! Any tipps when you are living in a hilly area how to adjust this in your trainingplan? Is there any watch ore App that actually Accounts for this?
I'm training to run my first marathon in november. My longest run is scheduled to be 20miles but if the long run should be 20% of the weekly mileage, that would mean my mileage for that week is 100miles... which sounds crazy for a beginner. how does that work out?
More often than not my fenix 6x pro will tell me to recover anything up to 3days after a medium paced run. Should I just ignore this and run if I feel I’m able to? I usually tend to do what my watch tells me to do and sometimes I think that it’s potentially holding me back.
![Megan Thee Stallion - Neva Play (feat. RM) [Official Video]](http://i.ytimg.com/vi/TpYTyAaTRts/mqdefault.jpg)
The Running Channel ALWAYS seems to come out with the perfect video right when I need it - Thanks TRC team!
Great! 😁
Thanks to TRC for the great vid. I started running again in January this year and my 5k PB was 29:33. 4 months on, and following advice from TRC I have taken my 5k PB to 25:40. I was originally hoping for under 25 min by the end of the year but I know I'll have to readjust that in the next month or 2 and set a new goal! Thanks again for all your help 😀
I see Mo and I click! Much love to the entire team 💪💪
Thanks for watching Edward! What other videos would you like to see?
@@runningchannel Off the top of my head, I really enjoy the challenge videos / videos where the whole team gets involved for an a activity. I will try to think on specifics during my run today and let you know if anything good pops out.
0:41 “if you’re looking to train for a sub-3 hour marathon”… oh, do you know anybody? 👀
I suffered a knee injury twice due to trying to progress too quickly. Slowed down my pace drastically and haven't had a problem the past 4 weeks. But I am still more at like a 50/50 training division so I have some extra adjusting to do 😊
Thumbnails are annoying me with the clickbait. Let Mo be shown! Insulting to him to be missed out.
Yeah, this is unfair to Mo to say the least!
I agree feel this is unfair to Mo!
I don’t enjoy click bait. I thought the running channel was above this.
Yeah I agree, feel like he should get the visibility he deserves for his work and knowledge.
How is the thumbnail clickbait?
@TheNomadist This is not the original thumbnail. Original thumbnail was of Sarah even though she isn't featured in the video.
I've been using IFIT training , I really like it so far and how it's synced with my Nordic Trac treadmill to auto adjust my speed by monitoring my heart rate to keep me in the right training zone. I'm finally starting to see improvements in my running.
Been looking for a handy video like this for a while, well broken down here by Mo! Thanks very much :)
Just about to play this again and take notes. Thanks Mo. Interesting and helpful.
Think I've nailed the right Marathon training plan, which I commence on Monday (with a rest day), but I'll be bearing your advice in mind.
Be wary of cross-training too much with swimming and cycling, as it can put you at high risk for things like becoming a triathlete and may lead to things like Ironmans, bike lust, and getting called crazy by even your running friends. Unfortunately, I and a few others I know were victims of this! 🤪
Did the opposite, 80/20 really high heart rate, Always ended my 5k with an all out last km at full speed. Paying the price. RED-S syndrome someone said. But at least i am aware of it these days and am taking it much slower. My hip has been a bit better lately, See you in a marathon one day :-)
I noticed that experienced runners should only do 45-60 seconds of strenght and conditioning per week, nice!
Sarah in thumbnail, Mo in Video. ;P
This is exactly what Ive been waiting to learn! Thank you Mo and the rest of the running channel team!
Amazing content, thanks a lot Mo for the great explanations!
Can we have more Anna on the channel please
Awesome video by the way, really insightful knowledge here. Love it
I use Runna and it’s really improved my running in the last few months. 10 weeks to go from 49 to 44 to a 10km!
Nice 🔥
Came in here to criticise as the majority of these types of videos give terrible advise, but this has been spot on. Great summary.
The app name is not clear in the video. Could not find it in the description as well.
Hey Rahul - the link is in the description now! The app is called Runna and you can use the link here: join.runna.com/lKmc/refer?code=TRC
Chest hair? 😂 once you see it, it can't be unseen 😅
I think that's a microphone...
@@DaedalusLabyrinth Puberty hits some people harder than others 🤣 jk
Please use kilometers in your videos primarily instead of outdated miles, most non-americans or non-uk people won't understand anything.
Hi! Another great video Mo! It would be nice if you can share training plan that you used for your sub3 hours marathon
This is so bizarre to watch because you're filming in the park just a short walk from my house 😂Took me a while to confirm it hahaha, love Victoria Park!
Thanks for the video. One question - I am having difficulty understanding how the long run can be as little as 20% of your overall weekly mileage. Lets say you were doing 50k per week, which seems reasonable for a less experienced marathon runner, that would mean the long run was only 10k. And, unless you are running 6+ days per week, every other run is longer than your long run which makes no sense. It seems rules like this only really apply to pros that run pretty much every day and as an amateur runner the long run could easily be 30-50% of your weekly mileage, particularly if you are doing quite a bit of cross training or S&C.
I think a lot of these percentages were calculated when looking at advanced runners, and then unfortunately get given as blanket advice for runners of all abilities. Like you point out, 20% long runs are mathematically impossible if you run less than 6 times per week. Similarly, the 10% "rule" for increasing mileage: useful for someone already running a lot of miles but as a beginner it's really conservative and you can safely get away with a lot more.
I use a much simpler "rule": The weekend long run should be between 2 and 3 hours regardless of weekly mileage, and up to twice the length of your longest mid-week run. e.g.: I usually run 8 to 10mi easy on Wednesday, with a 13-20mi LSD run on Sunday.
@@JasonFarrell I am similar. I essentially do whatever long run is appropriate for the event that is being trained for. Pretty sure you could even do just a long run per week if you do enough cross training / S&C for the strength and VO2max elements. Interestingly, even in the Running Channel's own Marathon plan, the long run is about half the weekly training time. Its amazing how many nonsensical "rules of thumb" seem to persist in running, just handed down from one presenter to another.😂
Any recommendations on how many times a week to run? I recently took up running again, yesterday. I just plan to run 2-3 miles a day to stay in shape. Thank you.
Hey! Thanks for another great video! I’m just wondering how to fit running into my weekly schedule as I am doing strength trainings 3x a week. :D
Hey Patryk! Thanks for watching - if you're doing strength training you could combine that with an easy run before it and then if you'd like to include intervals and a long run into your week make sure you have a rest day afterwards so you have time to recover. You could try putting this into the Runna app and letting it workout your weekly schedule for you with 3x strength workouts. Let us know how you get on!
@@runningchannel lovely! Thank you, you are the best! :)
I don't see the... "Welcome Runner" link in the description.
Hey Mark, sorry about that! The link is in the description now and you can access your 2 week free trial here: join.runna.com/lKmc/refer?code=TRC
Another great video, thanks Mo! TRC is the reason I restructured my training weeks, and have built a custom plan for overall health & fitness thanks to advice from all of you. So big thanks Mo, Sarah, Andy, Rick & Anna! 💪🙌🫡
So far that has taken me to PBs for 5k, 8k, 10k and 1/2 Marathon so far - currently working on the big one 🤪
Where’s Anna?
I've been asking as well. Where is Anna??
If 20-30% of weekly milleage is long run, and 15% is easy run, and I'm assuming speed work is 20% (for 80/20 rule), what is the other 35-45%?
What about basketball? 3 hr Rest day basketball is my favorite
Hello there! Any tipps when you are living in a hilly area how to adjust this in your trainingplan? Is there any watch ore App that actually Accounts for this?
I'm training to run my first marathon in november. My longest run is scheduled to be 20miles but if the long run should be 20% of the weekly mileage, that would mean my mileage for that week is 100miles... which sounds crazy for a beginner. how does that work out?
More often than not my fenix 6x pro will tell me to recover anything up to 3days after a medium paced run. Should I just ignore this and run if I feel I’m able to? I usually tend to do what my watch tells me to do and sometimes I think that it’s potentially holding me back.
Get a coach or, if you're a member of a running club, the coach will be able to give you a training plan
Thanks for watching Martin! Which run club are you a part of?
@@runningchannel Bridlington Road Runners, love the channel
@@TheHutchRuns Awesome! Happy running 😊
Need Mo in the thumbnail!
What if my slow runs are my hard runs 🤯
For a second, I thought Mo's chest hair was sticking out of his shirt...
for beginner, just fucking run. stop thinking complicated stuff.
Wildly agree. RPE, HR zones, fixed paces. The overcomplication is wild.