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37 weeks…..that’s how long I have til the Columbus Marathon. I have 2 races during that time to tune me up, but I’m doing the 20 week marathon specific training block--and between now and then, I will avoid marathon pace like the plague until the very end with the multi pace long runs and race day simulation before taper. My marathon pace is right in HR zone 3, and I am a recent convert to avoiding everything zone 3. Love your vids, and love that multi-pace long run. In my last marathon build, I did several, capping the block with a 22 mile multi pace--a real butt kicker--but an amazing confidence builder.
Great video as usual ! I ran 3 55 in the Houston marathon last week. The heat got me but let’s hope it’s better weather next year. First mile 8 57, last mile 9 flat. The last 10 k of race I did 9 20 average. I just was fighting verge of cramps 17-26. I am a lean 175 but it’s a lot of weight to haul around in h town humidity.
Thanks Jr 1981. Appreciate your support. Congrats on running that 3:55 at Houston, a superior time, well done! Heat will definitely play a major role in finish time. I am a cold weather runner and never ran well in the heat. Good job in getting through that effort with a great time. Keep me updated on your progress.
Great video! Thank you for this. Specifically the HR information during track workouts. I’m focusing a lot on HR training this year, and that info was extremely helpful. Thanks again!
Great tips as always Nathan. Im experimenting atm with a higher fat, medium protein lowcarb plantbased Mediterranean style nutrition protocol & supplementing with nutritional yeast full of glutathione & b vitamins. I also & did some research on fat metabolism and how the atp /Mitochondria advantages of additional cals/hr if 1 can program body to burn a better % of fat at say 4:15/km pace (6:50/mile pace). Im also adding in 1/2 tsp 2x a day of cream of tartar for extra potassium as lowcarb depletes potassium with dumping the glycogen out in the 1st 3days switching to ketosis. Experimenting is fun either way so I was reading the Mitochondria take 5 x 2wk cycles to fully replenish themselves into new states. Im in my own Base phase atm juggling a temperamental ankle but focusing on a 15wk base phase of 8-12hrs/wk mostly all 65-75% h.r.r & then it marries into a 16wk marathon plan. I'll look at every 2nd or 3rd wkend with the varied pace longrun, should work well. Im a landscaper, gardener, mowerman fitness enthusiast in aus so our summer is always an exhausting juggle with work and running. Ive been utilising treadmill on 0.5% for around 60% of my wk volume atm. Cheers bro. Cheers
You just wrote the FACTS my friend. These types of long runs are the hardest workouts I did throughout my career. BIG benefits from them for sure though. Wishing you continued success in 2023.
Hey Nathan, thank you for the stellar content. I have a question about rest periods between intervals- when do I stand for rest and when do I jog? For example I have a session that is 3x2 mile at 10k pace with 6 minutes recovery early on in my cycle. I also have 8x400m with 90sec recovery. Does whether you jog or stand change depending on the length of the rest period? Thank you so much
I think I'm gonna just build easy mileage for a month, maybe even some long runs but the idea is for it to feel nice slow and easy. Then maybe after around a month I can start introducing track workouts and tempos, then after another month or two start doing harder/varied pace long runs. That sound good, or too rushed?
My marathon pace is around 4:45, based on what I think I can do but when running 20km @ 4:45per/km it feels quite easy.. Any recommendations on how I should be feeling after 20km that tells me it’s too slow? 😅
Awesome job on that 20km at 4:45km workout Daniel. You are fit brother! The only thing I would advise is to alternate the intensities of your longer workouts..one weekend run perhaps 50-60% of that 20km run at or around 5 seconds slower than goal race pace, the following weekend, nice and easy long run and so on. My hardest workout was the long run and it tested me to my physical and mental limits, at least the way I did them..I would ALWAYS follow the next week's long run with an easy jog long run..remember, adaptation only takes places if you slow down. Hope this helps and keep up the superior work
Hi Nate, great video! What's your opinion on using gels in the long runs when in the building stage of your program? Right now, my mileage for the long run is increasing to 11 miles, but with the intensity being rather low I don't feel the need to take extra energy during these runs. Further along the road, I'll definitely try and add them to my runs to find what gels work best for me. Looking forward to your next videos! Greetings from The Netherlands!
Appreciate your support thijsskip. I LOVE the Netherlands. I lived in Belgium for almost 2 years and spent a lot of time in Holland. I practiced taking gels during my long runs but not often during training. My focus was always water. So, I think it is a good idea to take one every now and then but hydration is vital. Of course, if you are in the race then definitely ingesting gels a few times (half-marathon/marathon races). Keep up the superior work. Greetings from the usa state of Indiana. Cheers, Nathan
What is your opinion on over distance long runs? Will one or two 30 mile long runs in the marathon build help make the 26 miles on race day feel more comfortable? Or is there too much risk for overall fatigue? Thanks for your insight!
Appreciate your support Joseph. Keep up the superior work out there. Over distance runs can be ok but do not overdo it. I did a 27-miler and 30-miler but only twice in my career. 17-22 miles is usually the sweet spot for most runners. JOG on recovery days
What kind of long run would you recommend the week before a half marathon race? I did a harder effort a two weeks ago but don’t want to go crazy a week before the race!
Hey Alyssa. I wouldn't, not bthe week before a half marathon. 4-5 miles nice and easy but that is about it. I do believe in a 10-day rather than a 3-week taper. A lot of athletes start dropping volume and intensity too far out from their main race. Keep me updated on your progress. Hope you have a great race.
I recently ran an half marathon in 1:30. Can you suggest a long run training pace on that background? I'm 47 years old and will be running my second marathon in May 2025.
GREAT job dropping that 1:30 for a half at 47. Easy paces during your long runs should be between 8:07-8:56 mile pace but I would spend some of those long runs running at threshold pace sprinkled in at 6:45 mile pace the fitter you get. You have the capability of breaking 3 hours for the marathon. Keep up the superior work.
@@rundreamachieve Thank you. Sounds about right after I converted it into km pace 🙂. My first marathon (Copenhagen) May this year, I was aiming for 3:20 but hit the wall badly and my body just completely stopped functioning 300 meters (!!!) before the finish (only about 1-2 minutes of my goal time) where I was escorted by samaritans to the line. I had been running on VERY sore quads from about halfway and it just got worse and worse which I never had happen in training. Fueled with gels every 30 minutes and drank at most stations, so don't know what went wrong. Despite being in pain I refused to slow down, which probably was a mistake. Right after Cph Half in september Garmin estimated a marathon time of 3:15. But I am a bit reluctant to aim too specific next year because of what happend the first time. All though I will be better prepared running more weekly miles now than in the peak of my last marathon build, I think I will run a bit less on time and more on feel. Thank you again for the sound advice.
some months ago I was doing my long run at my marathon pace (6.51) and was smooth a 160-165 bpm. During the race at the same pace I was over 180 bpm is that a common thing? ps. I finished the race at the same speed and bpm, everything according to plan but I was worried about my HR
Nice work Aaron. I would go down to 8 to 9 for maybe a week or 2 then go up to 12 miles, then 10, 11, 12 etc. So, gradual increase with some recovery distance runs sprinkled in. Hope this helps.
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
🚨 Check out our running courses here ➡ courses.rundreamachieve.com/
🚨 Get your new training plan at ➡ www.rundreamachieve.com/shop
🚨 Interested in monthly coaching? ➡ courses.rundreamachieve.com/membership
🚨 Become a RunDreamAchieve affiliate (its free to do so) and earn unlimited 40% commissions ➡ courses.rundreamachieve.com/affiliate-program
🚨 Digging the videos? Hit that "..." thanks🧡and donate. Appreciate your support.of R.D.A
37 weeks…..that’s how long I have til the Columbus Marathon. I have 2 races during that time to tune me up, but I’m doing the 20 week marathon specific training block--and between now and then, I will avoid marathon pace like the plague until the very end with the multi pace long runs and race day simulation before taper. My marathon pace is right in HR zone 3, and I am a recent convert to avoiding everything zone 3. Love your vids, and love that multi-pace long run. In my last marathon build, I did several, capping the block with a 22 mile multi pace--a real butt kicker--but an amazing confidence builder.
💪💪💪💪💪
Great video as usual ! I ran 3 55 in the Houston marathon last week. The heat got me but let’s hope it’s better weather next year. First mile 8 57, last mile 9 flat. The last 10 k of race I did 9 20 average. I just was fighting verge of cramps 17-26. I am a lean 175 but it’s a lot of weight to haul around in h town humidity.
Thanks Jr 1981. Appreciate your support. Congrats on running that 3:55 at Houston, a superior time, well done! Heat will definitely play a major role in finish time. I am a cold weather runner and never ran well in the heat. Good job in getting through that effort with a great time. Keep me updated on your progress.
Great video! Thank you for this. Specifically the HR information during track workouts. I’m focusing a lot on HR training this year, and that info was extremely helpful. Thanks again!
💪💪💪💪💪
Great tips as always Nathan. Im experimenting atm with a higher fat, medium protein lowcarb plantbased Mediterranean style nutrition protocol & supplementing with nutritional yeast full of glutathione & b vitamins.
I also & did some research on fat metabolism and how the atp /Mitochondria advantages of additional cals/hr if 1 can program body to burn a better % of fat at say 4:15/km pace (6:50/mile pace). Im also adding in 1/2 tsp 2x a day of cream of tartar for extra potassium as lowcarb depletes potassium with dumping the glycogen out in the 1st 3days switching to ketosis.
Experimenting is fun either way so I was reading the Mitochondria take 5 x 2wk cycles to fully replenish themselves into new states. Im in my own Base phase atm juggling a temperamental ankle but focusing on a 15wk base phase of 8-12hrs/wk mostly all 65-75% h.r.r & then it marries into a 16wk marathon plan.
I'll look at every 2nd or 3rd wkend with the varied pace longrun, should work well. Im a landscaper, gardener, mowerman fitness enthusiast in aus so our summer is always an exhausting juggle with work and running.
Ive been utilising treadmill on 0.5% for around 60% of my wk volume atm. Cheers bro.
Cheers
💪💪💪💪
Great content as usual. Thanks!
Much appreciated! 😍😍🙏🙏
Running like this is not for the faint of heart!😆
You just wrote the FACTS my friend. These types of long runs are the hardest workouts I did throughout my career. BIG benefits from them for sure though. Wishing you continued success in 2023.
Hey Nathan, thank you for the stellar content. I have a question about rest periods between intervals- when do I stand for rest and when do I jog? For example I have a session that is 3x2 mile at 10k pace with 6 minutes recovery early on in my cycle. I also have 8x400m with 90sec recovery. Does whether you jog or stand change depending on the length of the rest period? Thank you so much
Appreciate your support Sam. Complete rest between intervals when not very fit, SLOW jog when you are.
I think I'm gonna just build easy mileage for a month, maybe even some long runs but the idea is for it to feel nice slow and easy. Then maybe after around a month I can start introducing track workouts and tempos, then after another month or two start doing harder/varied pace long runs. That sound good, or too rushed?
Solid plan you have there ODS. Remember, a 16 to 24 week build up is FAR better than a 8 to 12 week build up. Keep up the great work!
My marathon pace is around 4:45, based on what I think I can do but when running 20km @ 4:45per/km it feels quite easy..
Any recommendations on how I should be feeling after 20km that tells me it’s too slow? 😅
Awesome job on that 20km at 4:45km workout Daniel. You are fit brother! The only thing I would advise is to alternate the intensities of your longer workouts..one weekend run perhaps 50-60% of that 20km run at or around 5 seconds slower than goal race pace, the following weekend, nice and easy long run and so on. My hardest workout was the long run and it tested me to my physical and mental limits, at least the way I did them..I would ALWAYS follow the next week's long run with an easy jog long run..remember, adaptation only takes places if you slow down. Hope this helps and keep up the superior work
Hi Nate, great video! What's your opinion on using gels in the long runs when in the building stage of your program? Right now, my mileage for the long run is increasing to 11 miles, but with the intensity being rather low I don't feel the need to take extra energy during these runs. Further along the road, I'll definitely try and add them to my runs to find what gels work best for me. Looking forward to your next videos! Greetings from The Netherlands!
Appreciate your support thijsskip. I LOVE the Netherlands. I lived in Belgium for almost 2 years and spent a lot of time in Holland. I practiced taking gels during my long runs but not often during training. My focus was always water. So, I think it is a good idea to take one every now and then but hydration is vital. Of course, if you are in the race then definitely ingesting gels a few times (half-marathon/marathon races). Keep up the superior work. Greetings from the usa state of Indiana. Cheers, Nathan
What is your opinion on over distance long runs? Will one or two 30 mile long runs in the marathon build help make the 26 miles on race day feel more comfortable? Or is there too much risk for overall fatigue? Thanks for your insight!
Appreciate your support Joseph. Keep up the superior work out there. Over distance runs can be ok but do not overdo it. I did a 27-miler and 30-miler but only twice in my career. 17-22 miles is usually the sweet spot for most runners. JOG on recovery days
What kind of long run would you recommend the week before a half marathon race? I did a harder effort a two weeks ago but don’t want to go crazy a week before the race!
Hey Alyssa. I wouldn't, not bthe week before a half marathon. 4-5 miles nice and easy but that is about it. I do believe in a 10-day rather than a 3-week taper. A lot of athletes start dropping volume and intensity too far out from their main race. Keep me updated on your progress. Hope you have a great race.
I recently ran an half marathon in 1:30. Can you suggest a long run training pace on that background? I'm 47 years old and will be running my second marathon in May 2025.
GREAT job dropping that 1:30 for a half at 47. Easy paces during your long runs should be between 8:07-8:56 mile pace but I would spend some of those long runs running at threshold pace sprinkled in at 6:45 mile pace the fitter you get. You have the capability of breaking 3 hours for the marathon. Keep up the superior work.
@@rundreamachieve Thank you. Sounds about right after I converted it into km pace 🙂. My first marathon (Copenhagen) May this year, I was aiming for 3:20 but hit the wall badly and my body just completely stopped functioning 300 meters (!!!) before the finish (only about 1-2 minutes of my goal time) where I was escorted by samaritans to the line. I had been running on VERY sore quads from about halfway and it just got worse and worse which I never had happen in training. Fueled with gels every 30 minutes and drank at most stations, so don't know what went wrong. Despite being in pain I refused to slow down, which probably was a mistake. Right after Cph Half in september Garmin estimated a marathon time of 3:15. But I am a bit reluctant to aim too specific next year because of what happend the first time. All though I will be better prepared running more weekly miles now than in the peak of my last marathon build, I think I will run a bit less on time and more on feel. Thank you again for the sound advice.
some months ago I was doing my long run at my marathon pace (6.51) and was smooth a 160-165 bpm. During the race at the same pace I was over 180 bpm is that a common thing? ps. I finished the race at the same speed and bpm, everything according to plan but I was worried about my HR
Outstanding work Baker Street.
I just got my long run up to 11 miles yesterday... How many times should I run the 11 mile long run before I push up to 12 miles? Thanks
Nice work Aaron. I would go down to 8 to 9 for maybe a week or 2 then go up to 12 miles, then 10, 11, 12 etc. So, gradual increase with some recovery distance runs sprinkled in. Hope this helps.