How To Run Longer (without getting tired) - Ultra Marathon Training Tips
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- Опубликовано: 3 июн 2024
- How can you run longer without getting tired? Long distance running such as marathon and ultra marathon requires specific training to increase endurance and allow you to run long distance almost without effort. Basically, zone 2 hocus pocus stuff. Those back-to-back long runs will get longer and longer, but you will somehow manage to be less tired during - reaching a state where you could keep going all day. .. And all night. … And some of the next day too!
Now let’s be clear, I’m not saying being able to run long distance such as a marathon without getting tired is easy - quite the contrary, it is very difficult. To “make it easy” is in itself quite an achievement. It requires persistence in training, hard work, and patience. But it can be done!
And today, I want to discuss about some tips to help you reach this. These tips I’ve discovered while racing 100 milers every month for the past 2 years. They are personal, and although they are quick to give, they are not quick or even easy to follow - but they are simple (and hopefully, helpful!).
Lastly, as mentioned in the video, Nora my wife, as been such a great partner through these years of racing. Crewing, pacing, training together. She is a wonderful person - and if you are not familiar with her, have a look at my Ouray 100, Badwater 135 or Leadville races. She is a wonderful person who always gives to other - and she’s been nominated as Best Pacer of the year by ultrasignup. Taking the 2 min to go vote for her would be greatly appreciated as none of these videos would be possible without her tremendous support!
** Please Vote For Nora (Honora Einhorn) as Best Pacer Here:**
Sadly the voting period is over, but leave a comment below to thank her!!!
As always - Thanks for watching and remember -
Work Hard!
Believe in yourself!
Push your limits!
Simon
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You can vote for Nora as Best Pacer (Honora Einhorn) here! She's been such incredible support all year, and I'm sure you've seen how lovely she is :) Thank you so much!!!
survey.hsforms.com/1nigefR25T1aizJOkFTZliQcjbu0
Done!! And for those who are busy and "will get to it later", at the end it says you've been entered for a running trip for 2!
c'est fait
@@JoelNads72 Merci !
Done! Thank you for your content.
@@synergyfitnessteam1 Thanks :)
I have long understood the concept of running slow, but when you say it's OK to walk to keep myself in zone 2 and the idea is to arrive as fresh as possible not as fast as possible, well that's such a great way to put it and honestly how I need to hear it. Great video, thank you!
Thanks :)
@@runningwithsimonl❤❤
👍
Honestly being in that ‘in the zone’ zone is incredible. 0 stress, 0 anger, just blissfulness.
Running helped me massively going through a breakup, now I run 3/4 times a week and been feeling as healthy as ever
I need to try this because I'm always in the competitive mode and is stressful.
Running can be therapeutic :)
@@aboutlove7718Even something that can be meditative and health longevity improving like running is turned into a “stressful” chore when everything is governed by the ego. Who are competing against? When you have arrived at greatness, you are competing with yourself and that’s not even a competition, that’s being in the present moment.
Running is my primary therapy
Doing my first 50k this august . Using zone 2 training for say 2 months. Can’t wait to see the progress over spring. Only running 3% more per week gets me to 30 miles + . 👍🏽🌈
At 69 I’m lovin it!
That's awesome! Good luck!
Why are all these videos full of grandpas
@@webmasalebecause distance running is enormously time consuming and older folks tend to have more time to spend than people with children and full time jobs. It’s great to see elders staying in shape. I prefer them to ego jocks who want to gatekeep running as if they invented it.
@@of5458 yeah makes sense, although I almost never see elderly people running and I ran in several cities. You can see they're much happier than the other elderly that does not or can't run.
Make pain your friend and you never run alone
Leadville :)
For the last 2 years I've been slowly building up to runs longer than 10k. But it's like hitting a wall.
I'm 100% going to try your advice, and start by just running to stay fresh, instead of to the finish. Thanks!
Nasal breathing! Yes! Completely agree as a technique to keeping the pace down, and thus keeping in zone2
Been running ultras for years but still struggle with this. Have my first multi day coming up so these messages are critical. Thanks for the great tips. 😊
Awesome - good luck!
Thanks for the reminder Simon! Just subed😊
Very much what I needed to hear. I’m in my mid 50s, good health, cyclist, etc. Never fat but only started exercising purposefully starting at age 40 with my triathlon wife. I want to be so “hard core” compared to the avg slug that I never want to walk or do anything but match my avg tempo. Love the willful suffering but I’m learning I can no longer do that. Just getting over a bad sprang and now having bilateral runner’s knee. I’m injured more and more and that means time off and loss of fitness. I keep reading a watching about the benefits but just can’t imagine staying in zone 2... but I need it badly. Thanks for the motivation.
I smell a T-shirt, “Finish Fresh!”
Ouray hat is such a flex. Loving these vids Simon
For important meetings at work, I wear the buckle too. Power move!
What a perfect video for the start of 2024! This is EXACTLY what I need to work on the most in my ultrarunning. Thank you so much Simon!
You're so welcome!
Great content demystifying the 'how' for aspiring ultra runners. Thanks, Simon!
You're welcomed!
This is the first video I've seen by you. Immediately liked and subbed because of the Megaman X intro. Looking forward to your content!
Thanks :)
I totally agree with your ideas.
Especially running slower is the best. Thank you so much for your information.
How you simplified and boil it down to doable practical tips, is just straight out awesome 🎉😊
Thanks :)
You are talking about getting into a mental state of 'flow' through running. The Greek American has also touched on this topic few years back. Thanks ❤
I bet they found a better way to describe it - it's such a great feeling but hard to explain
I do a variation of that breathing thing with the syncing and counting steps, first time I've heard other people talk about that. Awesome!
Works well, right?
Loving your videos. Watched your video of the ultra in Louisiana Loup garoua which I'm training for and plan on doing next year. Did a long run today which is only 7 miles and I'm training using heart rate. Was a high school Louisiana state champion back in the day so mentally running slow has been the biggest challenge after taking 15 years off from long distance. It's coming back really quick. Could barely run 2 miles two months ago. Just trying to stay injury free.
Cool - I think that's a great race!
That's good, I think "slow" but consistent progress is the fastest way to get there - so yeah staying injury free and avoiding setback is huge!
Great video, thank you. As someone who's always enjoyed running but can get caught up in tearing myself down for never being a "fast" runner, i appreciate the reminder to still slow down and remember why it's important. I ran my first trail half last fall and have no idea my timing, i just followed my body and smiled and enjoyed the run and can't wait to do it again. But i would like to run a marathon this late spring and am nervous, but this is encouraging and good ideas, thank you
Congrats on your half! There’s always a bit of a leap of faith when I signed up for a longer or harder race
@@runningwithsimon thank you! The trail half was so exciting, more fun than a road race for me. I feel like if I have an inclining to run a marathon, maybe I should step out in nervous faith 😬
Thank you Nora.your husband's channel is what i needed.as a begginner in running i went through many channels about running but couldn't get it but your husband explained everything easy .subscribed
Thanks :)
Thanks You for this video. I have started to run slower last year, last 3 months of the year. I want to keep going that way, especially training for Comrades Marathon. I have not done well in the past in that race, pacing and also fueling. Such videos are helping me to enhance this idea of running slow and fueling correctly.
Comrade marathon! Very cool - I’d love to do it someday. Such a classic, good luck :)
Great advice, I just finished my 75th ultra marathon and ran my best 60k time. I recall hiking about a half a mile with another runner and this reset my entire aerobic system.
75!!! Wow congrats! Talk about consistency :)
Very helpful
Thanks
Thank you so much for this video. My mantra now is stay fresh and the best thing about it is. I am really enjoying my runs
Glad it’s helpful
Very helpful advice. Thank you so much.
Glad it was helpful!
Blessings! Nice Combo Mombo! You've a good team. Respect to you both 🐾⚡✔️
Thank you 🙌
A lot of thanks for you and for Nora. Good job.
Thanks :)
Brother. I have been running and making progress. I seemed to hit a plateau then got injured. I was trying to get faster and lost sight of running slow in order to run fast. Great advice from a pro and, thank you Nora for everything , keeping my boy grounded ✅ There is no shame in walking‼️
Hope it's nothing too bad and you can bounce back quickly!
Merci Simon. Joyeuses fêtes!!
Merci - joyeuses fêtes et bonne année!
Great video, thanks. A couple of comments on breathing: 1) there is definitely research on benefits of nose breathing, e.g. book "Oxygen Advantage" goes into a lot of detail on this. 2) there is some good evidence that odd-number-of-steps breathing pattern is better than even, so something like breathe in on 3 steps, breathe out on 2. This is better because when we breathe out, there is usually a bit of weakening in the core, and with even pattern, we tend to then make that happen on the same side all the time. Going with odd distributes this between left and right. Incidentally, it avoids the problem of side stitches that some people experience when running. P.S. Voted for Nora!
Thanks ! And thanks for the info - very helpful!
Just realized I mistyped. I meant "nose breathing" -- exactly what you were talking about, not "slow breathing". Correcting the above
Thanks for this information! 100 miler every month is insane. I did 7 ultras last year (5 50ks and 2 50 miles) you have definitely inspired me to push further!
That is awesome!
I only WISH I could run an ultra. My late father ran several 50milers and several of 40+miles. I've never gone past a marathon but, hopefully someday, I'll reach that threshold of running.
@@johnsrous1616 I havent got past marathon either, ran Munich last year and was totally spent afterwards. I have now entered an ultra (46M) and got nine months to go. I suggest you just enter one and just do it ! :)
LSD-at least runners' term is the best form of training when on the trails. I remember running 18-20 miles on Saturdays pre-marathon exclusively on the dirt. It led me to my 3:24 PR at LA in 1993
Can’t thank you enough for your videos Simon, enjoy your humor and have certainly heeded your advice regarding: training schedule, gear, interval/hill workouts, foot care, fueling, and long runs. Always tried to push hard on every run, but once I listened to your advice was able to comfortably build up back-to-back long run days, peaking at 35/16. Ran my first 50 mile trail ultra this past weekend, despite getting lost on the mountain and running 56 miles, felt strong and fresh at the finish. As a 64 year old, thought this would be a one-and-done bucket list item, but now feel I can do more. Mahalo again!
Congrats on the 50miles!!! Or 56 oops. Glad these were helpful - that’s certainly what helped me go through Cocodona 250 miles just now. There’s a balance to find between pushing too hard and being lazy. Either extreme is bad
Absolutely Amazing!!! Congrats!@@runningwithsimon
Nice and relevant advice! Best wishes to Nora🙏
Thanks :)
Im starting training for my first trail marathon, with ultra ambitions, the long runs to come sre intimidating so these tips are so helpful, thanks Simon
(& Voted for Nora ❤)
Thanks :)
One day at the time, right? What used to be my goal race distance eventually became my long run. It's a process but you can do it :)
This is so helpful!! Thank you!!!!
You're welcomed!
very valuable, glad I found your channel
Glad it's helpful - plenty more to come!
Great video thank youuu❤️
From: Philippines🇵🇭
Philippines! I'd love to visit some day :)
Great tips atb happy new year!
Happy new year!!!
Very helpful video,bravo
Glad it was helpful!
Brilliant. Thank you!
Glad you liked it!
Great video, thank you.
You are welcome!
Thanks for the great video !
Would you be down to do a video on basic things for ultra running, like running form, how and when to use poles, expand on breathing techniques, like you mentionned in this video, etc ...
It's a lot of things I think some of us don't really think about too much but are really important, and once you get the habit of doing it wrong, it's hard to start doing it right
Great suggestion - I'll keep it in mind! I do them topic specific sometimes for 'deeper dives' like those I made about gear, blisters, heat training. I'm planning to do one about poles at some point (how to use, when to use, what to use, how to practice, etc). Running form eventually but not in the near term.
I second poles.
Thanks ! @@runningwithsimon
I spent so much of my life aiming to run at a higher HR. And I’d be exhausted and cramping after races. This last year I was training for a 25k mountain race, and I ran too hard and limped the last bit of the race on super cramped calves.
Two months later I ran my first 50k on a lark and told myself to listen to all the experts and just run zone 2 no matter what. I was so fresh after the race. After 8 hours!!! I felt fine!
This is such good, affirming advice.
It's hard to fully grasp how much of a difference it makes to go slower, but it's does, right?? Literally day vs night!
@@runningwithsimon Absolutely! I was good during my training for the 25k mountain race last year. I really did force myself to run in Zone 2 for most of my runs and I did see steady improvement because of it. I did manage to take an hour off my previous year's time. I just paid for it with being absolutely wrecked.
It was a mile up from my altitude, more vert and more technical than what we have local, and there was no cover and it was super Texas hot. I probably would have had to hike all the uphills if I wanted to stay low HR.
Profound guidance Simon, I loved listening you! India!
Thanks! Appreciated :)
Hey! Absolutely LOVE your videos. Spent hours listening to your advice on ultra runs. I've started upping my miles but have slight pain on the inside of my ankles/feet recently. I think I also have over pronation so have started doing exercises to strengthen this. Do you plan on making a video focussing on recovery/strengthening for long running? Cheers mate!
Yes but you may want to look into something for this specifically rather than what I'd suggest for "general" strengthening. I suggest (as like, baseline) strength session 1-2 per week with things like squats, lunge, toe raise, steps and core. I'll make a video about that someday. But you're doing the right thing for sure - you feel something is wrong, you work on fixing this and it's fine to dial down mileage until it's resolved.
Recovery I might someday, but honestly what I do is so boring and ordinary that I wonder if I'm in the best place to talk about it. It's mostly rest, stretch, massage if sore muscle, ice if inflamed tendon, food, and dialing down mileage as needed. I know people that go 'fancier' but I've never felt anything really helped with recovery nearly as well as (unfortunately) time and rest
Oh and just to add - sounds like you are trying to fix your form too? I'm no expert and haven't seen you, but sometimes they suggest insoles / inserts to help - although I wouldn't know what would fit you or even if it's the rights thing or not.
@@runningwithsimon Thank you for replying to my comment, its super helpful! well your 'boring' recovery is a lot more than my recovery! For some beginners I think a recovery style video would be super helpful, especially mentioning that the 'fancier' stuff doesn't always help you! But thank you for the strength exercise examples, I'll implement those for sure!
and to reply to your second comment, I've tried/I'm trying to use insoles. However they seem to cause more pain than good in some of my shoes. But will need to find the right ones for me! Thanks again! I'll be watching all your videos :D
thank s a lot for the tips, happy new year
Happy new year!
@@runningwithsimon Merci à toi
Thanks buddy! Cheers from the Costarrican highlands ⛰️✊🏼
Nice!!!!
I absolutely love these videos. I'm stepping up from 50ks this year, and want to finally train right, instead of winging it.
What you said about the slow marathon switched on a lightbulb! I ran my first marathon at a 6 hour race. I always thought it was the best race of my life because I'd run a few 50ks earlier in the year. Now I know it's because, though I went out of the gate too fast for the first 6 miles, I wound up pacing an injured runner the next 12 miles, at a much slower pace. He dropped at that point, and I realized I could still make cut off, IF i could run the last 3 laps HARD, faster than I'd run in training. I banged out the last 9 miles at 2 minutes a mile faster then goal pace, on rolling semi technical trails, sprinted to the finish, realized I had 3 minutes left, and ran back to cheer on the rest of the runners and sprint in AGAIN with the last finisher. It was incredible, but I think if I'd kept up my normal (slightly too fast) pace, I would have been shuffling by the end like I normally do!
You paced an injured runner? ... That 100% sounds like you lol :) Very nice of you! Glad you found it in you to make it to the finish line - impressive!
Another great video. Voted!
Thanks ! Means a lot :)
Great video thank you
Thanks, glad you enjoyed!
Thanks for the reminder of going slow. When I restarted running I was doing this at least for one long run per week. Then I discovered trail running and forgot about those important training tip. It is all about collecting elevation and never walk uphill...
Will give it a try early next season to go slow on the mountain rather than pace. Will need to do this without my running partner (he is a machine and easily outperforms me in distance, elevation and speed... But I learned at least not to overpace myself)
Great video - thumbs up
One of the thing I really like about trail running is that I don’t think about pace anymore. I just go with the flow and focus on how I feel rather than pushing through pain.
I'm still in the phase of pushing through the pain @@runningwithsimon 😁.
As I want to increase my trails from today 25km to 40-50km per day this year targeting a multi day tour crossing the alps I need to learn running slow(er) again.
Thanks for the video these are very helpful for me, as well as gives me motivation!
Ive been training and im trying to run slower but it feels counter intuitive, but im doing it! My question for you is, during a week of training do you reserve your slowruns for the long runs only?, and do you have higher tempo days where you are closer to your goal pace?
Thanks! And yes, I do reserve this more 'very slow' 'I'm trying to reach my destination as fresh as possible' for my back-to-back long runs. If you've seen my 'How to make a training plan video' these would be my saturday sunday. Then I had some speed work or higher intensity (I think Tuesday Thurday in the video?). For the other 'medium' distance run, I'd go at a comfortable pace but faster than this 'sustainable' pace. I think there'd be little benefit to use that pace for a shorter run.
Great video and inspiring watching where you run and how you enjoy it! We pay too much heed to speed. Would you say this is helpful for marathon training too?
Absolutely
Love how realistic you are ❤
Thanks - really trying to give an unbiased and realistic take on running to help others in their journey!
That's called being DISCONNECTED from the internet. Try it sometime. Guess what? ITS THE REAL WORLD OUT THERE... not the "your" SUPPOSED REAL WORLD YOU STARE AT ON YOUR PHONE ALL DAY.
Great video !
Thanks - glad it's helpful!
Amazing video!
Thanks!
Thank you 👍
Found this video late and didn't get to vote for your wife 😢 but I love that she is so involved in the running scene and supports you in such an amazing away
Glad I found your channel! I'm subbed with notifications on❤
Thanks - no worries. Glad the video is still helpful. And voting is nice and all - but a thank you is even better :)
I like this dude, first time here but subbed. Do you by chance have a gear review or recommendation video? Anything with suggestions for the sport etc etc
Thanks! I have a video about the specific gear I used for Leadville 100 - which is my average kit for a race (see link below).
I'll probably do more gear review in the future focusing on one topic at the time (e.g., shoes, poles - how to shop for the right one). Because I think sometimes we need to select gear based on the specific of what you run (e.g., the right shoe for badwater 135 (road) is not the same as Ouray 100 (rocky mountains) vs. HURT (jungle)). So it's a little more nuanced than "this is the perfect running vest".
ruclips.net/video/N1LAWdUqbWE/видео.html
@@runningwithsimon Thank you. looking forward to it
Man your channel is incredibly helpful and underrated! Hoping I might be able to run my first 50k in 2024.
Thanks! And good luck with that!
Great video🎉
Thank you :)
Love this video. Today I didn’t do my long run as I should have, because I started late so had to speed up a bit at the end.
I’m going to get back into Z2 “running.” Thank you so much!!
You do what you can with the time you have! I (might) start a "training vlog" soon, with the goal of showing exactly that. We're not pros, there's many things that are more important in our lives, so naturally training won't be perfect. But hey, as long as it's 'good enough', it's fine!
Thank you so much for responding and helping me be realistic! Ultimately, I was super happy with the run because I haven’t been able to do 5.5 consecutive miles for a couple of years due to a minor injury/setback.
Thanks, interesting tips! Will work on the breathing and run slooooower.
Practice really helps for breathing. At first you have to 'force' it and be aware of it. But then eventually it's second nature
I have a big one coming up so thank you, this helps
Good luck!
@@runningwithsimon thanks! Glad I found your channel!
Whooooo!!!!!! I love the Ironton Cafe! Thanks for letting me feel famous in your awesome video.
Hah! Was that you?! Thanks for volunteering there, it was great :)
Thanks for the great content you put out.
Voted as well. Bonne chance Nora
Much appreciated!
Late for the voting but lots of love to my runner sister Nora! 🥰🤩You guys are amazing partners in crime, and inspiration to us! Keep up the great work! Sending my best wishes for health, sustainable mindful inner power, and love!
Thank you!!!
For me what keeps me running slow is the breathing cycle. I do a cycle of 5 steps. 3 steps in, 2 steps out. This also means the foot hitting the ground on your outbreath alternates every cycle, which according to ChiRunning techniques helps prevent injury. Really helps me! Will keep the run slower than slow tip in mind too. Thank yiu!
Thanks for the insights! I heard that about odd numbers. I wasn't sure if it was true so I never really did it and really focused more how what felt natural to me, and what felt good at 'calming' me.
@@runningwithsimon and thanks Simon, I really like your channel
Running Slower is something that took me awhile to get used to but now it's easy to do.
Right?! It sounds simple - but it's not at first. And then it just comes naturally - I find the right pace naturally now but that was not the case on day 1!
Professional gear is very helpful!
Thank you so much! I definitely want to learn how to run in zone 2! I have to admit that I’m still struggling with it! Even if I run a pace like 10-12 mi /mile my heart rate goes up crazy! And I feel tired! I don’t understand yet what I’m doing wrong! I will apply the tips!
By the way…. Thank you for talking about breathing! You don’t find this a everywhere
I didn't go through it much, but it's worth looking at different definition of "zone 2" too - some go with heart rate, other by perceived effort, and other with comparison to your say, 5k pace. Heart rate is a great way to start, but isn't perfect either
Great tips, I had intended to walk fast for 20km as I have a half marathon coming in 8 days
Good luck!
Thanks!
Great topic ❤
Thank you!!
Thank you so much - i have my first 100km coming up - and youve been such a inspiration and source of great information - thank you
Best of luck!
@runningwithsimon thank you brother 🙏🏻
I tried this today, i cannot express with words how happy i was after the run. I was not exhausted or sweating profusely or just wanting to crash... i still have energy to put my boys to bed ❤
Glad it helped :)
Nice point of view.
Thanks!
I really like your movie. You gave me some good tips that i will use. What I'am thinking most about is you have to run slow and even walk is okey. Also that it will take some time to make progress but that is ok. You have time so look at the surrondings. Today I saw an elk on my run. That was wery nice.
Nice encounters on trail! I feel almost blessed sometimes when it happens - I'm a big fan of bears (if they are far enough...) - feels very special
Damn I love this guy! Took me 2 minutes to figure that out
Thanks mate!
Run like a Zulu warrior. They used to surprise/shock their enemies by turning up unexpectedly after travelling by foot over very long distances - fresh enough to fight and win a battle. How ? - by run /walking. Lord Robert Baden -Powell ( who created the Scouting Movement) noted this in Africa and introduced "Scouts pace" into the Scouting movement as a skill to learn
He’s right, it’s not run or walk but a blend of the two that covers the distance at your desired heart rate.
Exactly! And it's hard to explain it, but definitely work.
After perfecting this technique, i ran from Paris to Shanghai across 17 countries non stop and i didn't feel tired
But then why did you stop at Shanghai?! Are you sure you've mastered the technique?
I am running from Shanghai to the moon.
Very usefull content
Thanks mate, glad it's helpful!
Running with something else is always a +. You know how to pace yourself when running with a training partner(s). Each can set their own pace/distance and, at least you have someone to share a convo with while hitting the road
It's really nice to run with someone, totally agree!
I only WISH, Simon, that I could do an ultra. The trails I'm used to running on have become lots for homes 👎 and all the terrain that was 100% ideal for getting oneself prepped for a 50+miler is mostly paved 👎 now.
@@johnsrous1616 That's unfortunate :(
Long distance on pavement really hurts after a while...
The breathing brought me to another level of running zen. Excellent advise, thanks for the video.
Running zen - i like that!
This helped me with my first 50K. Looking forward to first 100k.
Nice work!
Great video. Voted for Nora 🎉❤
Thanks :)
Arrive Fresh !! Thanks
And now I want ice cream!
Nice vid....voted for your Nora! Good luck!
Much appreciated! She says thanks!
There is a physiological reason breathing in through the nose helps you run better. I do not remember the specifics, but essentially the air taken in through the nose is filtered and sent to the lungs differently than with the mouth; it helps cool us better and makes the air more humid and salty before it gets to the lungs so the oxygen transfer is more efficient. Since it gets more oxygen into your bloodstream faster, you can maintain the the removal of lactate from your muscles better.
Thanks for the explanation!
I was so pleasantly surprised when I switched to 2 min walk / 3 min run. I was truly finishing longer distances much fresher, & my overall pace ended up better & more consistent as opposed to running a solid 15 miles & then sluggishly “power hiking” the rest. My last 100K actually felt fairly good up to about 50 miles with this strategy.
Run/walk cycles are very underrated! It's tricky on trail however because some times it feels the trail dictates when to run. But I think I'll try something like this for Cocodona 250 this year
@@runningwithsimon It’s interesting that I found myself running in places I normally would’ve walked just to keep the 2/3 intervals because I was intent on keeping the cadence.
Doing my first 50 miler in 8 weeks (first ultra) and this makes a lot of sense.
Thank you.
Awesome! Good luck! Is it Antelope Canyon by any chance?
Thanks. It’s not. A Uk race.
Good video
Thanks!
Hello, I’m not interested in running an ultra or a marathon right now. But I would like to better my 2 mile run time and my 5K run time. Would you recommend that I do my train runs in zone 2 or focus more on speed intervals and 1 long run through the week?
I'm not an expert on the 5k - my fastest is 19:38 but that's long time ago. You should have a training plan which would include a mix of intervals, tempo run, and about once a week a long run (which would be a zone 2 run). Some strengthening session too.
You’re so lucky to have Norah ❤
Thanks for the subs! And agreed - she's great. I'm glad we found each other!
Thanks .. iam runnning my first HM and iam so worked up !!! Now i just know what am suppose to do
Good luck!
All the best!
@@vishnu2407 Thanks!
Thanks Simon
I got an 8 mile run in this morning. I ran the first 5 at that embarrassingly slow pace and I was able to stay fresh a lot longer. I hate how slow it is, but I am all for it if it helps.
It helps for sure - but it's tough to be patient with it. Totally get that...
Mega man intro.
You are legit.
haha thanks