A week of training with a 50 year old runner aiming for sub 2:30 at the Montreal marathon. #marathoner #breaking2.5 #marathonrace #marathonrunner #marathontraining @global-runner
Definitely a huge part of the plan should be easy recovery miles! The key is keeping them EASY and resisting temptation to run them faster just because you’re feeling fitter
Absolutely believe in recovery runs (vs taking a rest day), but as in everything… it depends! Usually keep recovery runs shorter… around 8k, but today I’ll be doing closer to 12-15k recovery. Long run awaits Saturday! Cheers, great vlog dude.
Thanks for your comment and thanks for reaching out. I love hearing this. :) There’s always someone faster. But the great thing about running is that we can improve individually and the sense of achievement is huge. You definitely get out what you put in. Good luck with your goals. And with turning 50 - age is just a number. :)
Thanks for your comment and for reaching out! I appreciate it! First off, congrats on making it so far. :). Hope you get as much out of your running journey as I do. It’s addictive!
@@blainepenny7287 Ha! Thanks Blaine, all good in Montréal. Getting heat and humidity adapted each day! 😅 Looking forward to setting a marathon benchmark this fall, something to build upon over the coming years, hopefully I'll manage to get faster with age like you guys!! 🤯 Hope all is well in Calgary!
I think volume is key for marathon running, I don’t personally think there such a thing as junk miles. Personally if I’m really sore/heavy sometimes cycling is better for recovery without body weight load or bad form. Keep at it mate, great week
Thanks for a great comment. I think you’re right on volume. And some hard miles in there too. Your comment about cycling is good though. I do need to get some cross training in. Overdoing it is all too easy…!
100% you should be running and not resting. I would only have you rest if you were a beginner or didn't have high expectations. Zone 2 is meant for you to recover and your readiness should be going up after them. A day off once in awhile is okay, but most of the time for me I still run, just super easy which helps with speeding up the recovery.
Z1 is the new Z2. You just need to ensure you have accurate zones. Basically run as slow as you can without your form falling apart. For me, I have found that my current MP +90sec per KM is about where Z1 HR and effort is for me. If I don't trust myself on a certain day, I force myself to the treadmill to prevent myself from power/pace creeping and turning them into mini progression runs. I've also found that later in marathon blocks, I'm doing so much Z1 running, that my long run really becomes a 3rd workout day completely focused on MP. The trick is that no single workout should steal from the next, if it does, you've pushed too hard. This is assuming your goal is high mileage 7days a week running. If you get the mix of intensities right, you don't need a rest day. Last marathon block, 18 weeks (over 2k KM total), 1 rest day 2 days out from the marathon.
@@global-runnerI agree 100% and that’s what I use as my guage as well. I prefer 7 days a week of running but only if it doesn’t impact my speed, intervals or long runs
It is only recently that I appreciate the recovery runs in zone 1, or very low in zone 2. I do them the day after a hard workout on shoes with a soft sole (Asics Novablast 2). One think I like to do to to get more out of them, which might sound strange for zone 1 / 2 is focus on keeping running form. Just make your steps smaller to keep the cadence in the right place. It is almost always better to run that not run in my opinion. Aother benefit: Even if your legs are have some niggles, when you run you can better find out how severe they are and how well you are recovering, compared to when do not run.
Thanks for a great comment. I’m new to slowing down the easy runs too. And you’re 100% right about form. It’s easy to get sloppy on the slower runs so focusing on form is a great plan.
Long, slow runs help your body to adapt to burning fat as fuel, rather than relying solely on carbohydrates, which can be useful for marathon training, but I'd suggest you include a full day of rest in your weekly schedule as well.
I believe in recovery runs the day after harder sessions. But I think there is a difference between recovery runs and easy runs. Recovery runs are not very long (45 min. max) and VERY easy at no specific pace, just have to feel easy, they can be run/walk too.... they are all about getting the blood flow going, nothing else. If you run them too fast they turn into what you call junk miles. Easy runs can be as long as you want and maybe a little faster than recovery runs, just not above zone 2. I'm no expert, but this is what I understand from the interwebs and it makes sense also.
@@global-runner Yes that is what I found works for me. But ultimately you have to just listen to what your body tells you to do. Like you when you felt a nickel you took 1-2 days of. Or if you feel overtrained do the same. You will be rewarded in the end.
There are no such thing as Junk Miles. I much prefer recoveryruns to just hanging a day in the sofa. It's just a matter of adjusting the speed and staying as slow as needed.
Thanks for your kind comment! I appreciate it! There’s always someone faster (my best friend made the Olympics and I was always way worse than him!). But running lets you progress individually and personally. That’s what I love most about our sport. You can set your own goals!! :) Hope your get your sub 20. That’s still smoking fast at our age!!
@global-runner I ran a 19:33 one week ago finally, after 4 years. Currently, I run 40km per week, so I'd image running 100k per week would see sub 19 min anyway 😅
To see you run those 800s that fast really motivates me to try to increase my speed! Do you have some recipy regarding developing speed (e.g. start with shorter intervals (1 min on/off, or even shorter?) and then make them longer (800s)?
Thanks for your comment! I love hearing this! :) I think there are 3 things - pace, distance, rest. I would start all generously. Lower pace, less distance, lots of recovery. Or better still, start with 30 second reps without worrying about pace. Maybe do 5x30 seconds at a fast but relaxed pace with 90 seconds recovery. And then build up from there! Definitely start slow/gradual. You’ll get faster quickly as long as you don’t launch into it too fast/quickly… Let me know how it goes? I love knocking out some faster reps. Makes you feel alive. :)
Haha... yeah makes you happy as a child ;-) thanks a lot for your reply, this is very helpful. I also think running in training should feel relaxed and we often overdo things, so great idea to progress the way you decribed! 🙏
Looks like you averaged 116 bpm on the one run, is that is more like Zone 1 for you? I agree - it's hard to know where it gets to be not useful. Trust the body's messages I guess at that point. As far as what the watch says about recovery status - in my case it usually seems wrong, but that's just me.
Thanks for your comment! It probably is zone 1 but I don’t trust the zones my watch has set for me. Either way, it was super slow and exactly what I needed!
You’re right. I use the term double threshold but these are definitely faster than threshold. Double session days is probably more accurate (but definitely less catchy!). :)
If you had replaced the 1k session with a rest day, you've run the perfect week. You've already established your speed. Just get 2:30 fitness now with more of the same.
Thanks for the comment! The rest day came the day after the 1k session. (Today!). So hopefully that mitigates things a little and lets me absorb some of that training…
Thank you for your videos. I am nowhere near your level but find them inspirational (I’m 63 and have been running (NB not training) for about 25 years. QUESTION for your 10 x 1k session what determined the pace you were targeting? (It was above your target marathon pace. Is that the determinant? PS For what it is worth I am great believer in recovery and zone 2 runs. Thank you. Michael
Thanks for your comment! I really appreciate it. And I’m glad you’re enjoying the videos! I was hoping for 10k pace in the k reps. The plan was to start out at marathon pace and build from there but I settled into a decent pace quite quickly and once I found the pace, the idea was just to stay there. I ran 33:06 for all 10 reps which is close enough to marathon pace for me! :)
Definitely the slower runs are important otherwise we would be just doing 2/3 hard sessions and a long run each week. It teaches fat burning and building aerobic engine
I think you’re right. The recovery I felt I achieved was noticeable. And the fact my training readiness went up on my watch is a fact not to be ignored. There do tough to be disciplined on though!
Thanks for your comment. I suspect you could have a gait analysis which would tell you, but I’ve never had that done. For me, it’s a feeling I get. Strong legs is probably a better way of describing it.
@@global-runner I know what you mean. There is no better feeling. The zone 2 training really has two purposes. 1) Getting you ready and supercompensated for your harder efforts 2) Getting extra miles/minutes on feet while building your aerobic engine and that fat burning energy system. And you need it to avoid burn out. You can learn to appreciate them if you see them as going for a walk just take new routes and explore new areas or get into a kind of meditative state and clear your mind 🙂
Thank you!! Appreciate it. My watch adjusts it every now and then but it’s 177 I think. I’m not convinced the watch has the heart rate zones correct though…
Definitely a huge part of the plan should be easy recovery miles! The key is keeping them EASY and resisting temptation to run them faster just because you’re feeling fitter
I agree with this 100%. Keeping things easy is sometimes the toughest thing to do though!
Absolutely believe in recovery runs (vs taking a rest day), but as in everything… it depends! Usually keep recovery runs shorter… around 8k, but today I’ll be doing closer to 12-15k recovery. Long run awaits Saturday! Cheers, great vlog dude.
Thanks for your comment! The longer recovery runs definitely need to be done with a friend. Too much temptation to go faster otherwise!
Love your videos! You're a great inspiration for me in my training, one year out from 50 and a fair bit slower.
Thanks for your comment and thanks for reaching out. I love hearing this. :)
There’s always someone faster. But the great thing about running is that we can improve individually and the sense of achievement is huge. You definitely get out what you put in. Good luck with your goals. And with turning 50 - age is just a number. :)
Just discovered your channel! I'm close to 50 and I've been running for a year now so this journey is pretty exciting and inspiring! Keep it up!
Thanks for your comment and for reaching out! I appreciate it!
First off, congrats on making it so far. :). Hope you get as much out of your running journey as I do. It’s addictive!
See you in Montréal Duncan!! I'll be running it too, slower than you mind.
Very cool that you’ll be running in Montreal, or I should say Duncan running with you since it’s your hood! Hope things are well Ciaran
@@blainepenny7287 Ha! Thanks Blaine, all good in Montréal. Getting heat and humidity adapted each day! 😅
Looking forward to setting a marathon benchmark this fall, something to build upon over the coming years, hopefully I'll manage to get faster with age like you guys!!
🤯
Hope all is well in Calgary!
Looking forward to running with you mate!
Great training week Duncan, keep it rolling stay injury free, your buildup is looking great
Injury free! You said it. That’s the key!!
I think volume is key for marathon running, I don’t personally think there such a thing as junk miles. Personally if I’m really sore/heavy sometimes cycling is better for recovery without body weight load or bad form. Keep at it mate, great week
Thanks for a great comment. I think you’re right on volume. And some hard miles in there too.
Your comment about cycling is good though. I do need to get some cross training in. Overdoing it is all too easy…!
100% you should be running and not resting. I would only have you rest if you were a beginner or didn't have high expectations. Zone 2 is meant for you to recover and your readiness should be going up after them. A day off once in awhile is okay, but most of the time for me I still run, just super easy which helps with speeding up the recovery.
Thanks for your comment! I might build in a bit more cross training next week as well. I think that’s important on the lower mileage weeks.
Z1 is the new Z2. You just need to ensure you have accurate zones. Basically run as slow as you can without your form falling apart. For me, I have found that my current MP +90sec per KM is about where Z1 HR and effort is for me. If I don't trust myself on a certain day, I force myself to the treadmill to prevent myself from power/pace creeping and turning them into mini progression runs. I've also found that later in marathon blocks, I'm doing so much Z1 running, that my long run really becomes a 3rd workout day completely focused on MP. The trick is that no single workout should steal from the next, if it does, you've pushed too hard. This is assuming your goal is high mileage 7days a week running. If you get the mix of intensities right, you don't need a rest day.
Last marathon block, 18 weeks (over 2k KM total), 1 rest day 2 days out from the marathon.
I like that a lot “no workout should steal from the next”. Thanks for your comment. I found it really insightful.
@@global-runnerI agree 100% and that’s what I use as my guage as well. I prefer 7 days a week of running but only if it doesn’t impact my speed, intervals or long runs
Great video! And Canmore AB is just beautiful. I had the privilege of running the Rocky Mountain 1/2 marathon there last September ❤🗻
Such a wonderful place! And a great place to run
The dad jokes coming out at 8:45 👌👌👌
Great week of training man!
Ha ha! Who doesn’t love a good dad joke. ;)
See you soon…!
Loving your content! Got my first marathon in November!
Thanks for reaching out! I appreciate your comment!
Which one?! Got a goal in mind?? :)
Man...this place is something else! I really miss Canmore and the Rock Mountains!
It’s such an amazing place to run!!
It is only recently that I appreciate the recovery runs in zone 1, or very low in zone 2. I do them the day after a hard workout on shoes with a soft sole (Asics Novablast 2). One think I like to do to to get more out of them, which might sound strange for zone 1 / 2 is focus on keeping running form. Just make your steps smaller to keep the cadence in the right place. It is almost always better to run that not run in my opinion. Aother benefit: Even if your legs are have some niggles, when you run you can better find out how severe they are and how well you are recovering, compared to when do not run.
Thanks for a great comment. I’m new to slowing down the easy runs too. And you’re 100% right about form. It’s easy to get sloppy on the slower runs so focusing on form is a great plan.
Fantastic, following a much slower version of your plan. Aiming towards berlin in September.
Yasso 800s are fun!
Thanks for your comment! My tall friend is aiming for Berlin too so it’s good because we have similar timing in terms of marathon builds.
Long, slow runs help your body to adapt to burning fat as fuel, rather than relying solely on carbohydrates, which can be useful for marathon training, but I'd suggest you include a full day of rest in your weekly schedule as well.
That’s an excellent point. It’s all about efficiency I guess.
Friday (today!) is the rest day. I need it!! :)
Great week of training✌
@@r_unner_G thank you!! And thanks for reaching out!
I think every slow run builds your aerobic base so no such thing as junk miles 👍
Thanks for your comment. You’re definitely right. They are tough to be disciplined on though! :)
I think you are well on your way to the 2:30 goal!
I like comments like this!!!! :). I hope you’re right.
I believe in recovery runs the day after harder sessions. But I think there is a difference between recovery runs and easy runs. Recovery runs are not very long (45 min. max) and VERY easy at no specific pace, just have to feel easy, they can be run/walk too.... they are all about getting the blood flow going, nothing else. If you run them too fast they turn into what you call junk miles. Easy runs can be as long as you want and maybe a little faster than recovery runs, just not above zone 2. I'm no expert, but this is what I understand from the interwebs and it makes sense also.
Thanks for commenting! Recovery runs being the super easy ones in zone 2 and easy runs being slightly harder but still not too much effort?
@@global-runner I guess 🙂
@@global-runner Yes that is what I found works for me. But ultimately you have to just listen to what your body tells you to do. Like you when you felt a nickel you took 1-2 days of. Or if you feel overtrained do the same. You will be rewarded in the end.
Great work
Thank you!! And thanks for reaching out and following along. I appreciate all your comments!! :)
There are no such thing as Junk Miles.
I much prefer recoveryruns to just hanging a day in the sofa. It's just a matter of adjusting the speed and staying as slow as needed.
Even if I do a very slow paced run after a harder or average session the day before, my Garmin watch usually tells me I'm 'unproductive'.
@@nielsv2025 The Garmin does not take in to account all factors that count a s a runner.
I struggle with recovery runs, so I either break up the run into long 3-4 mile intervals no faster than bottom end steady or I go on my indoor trainer
Thanks for your comment! I think it’s a common problem!! I like your suggestions though. External control of the pace is always easier to abide by.
I'm 50 and my big goal was a sub 20 min 5k. I can't imagine doing times like these here..
Thanks for your kind comment! I appreciate it! There’s always someone faster (my best friend made the Olympics and I was always way worse than him!). But running lets you progress individually and personally. That’s what I love most about our sport. You can set your own goals!! :)
Hope your get your sub 20. That’s still smoking fast at our age!!
@global-runner I ran a 19:33 one week ago finally, after 4 years. Currently, I run 40km per week, so I'd image running 100k per week would see sub 19 min anyway 😅
Good for you! That’s a cracking time.
Yeah I definitely feel like you get out what you put in!
To see you run those 800s that fast really motivates me to try to increase my speed! Do you have some recipy regarding developing speed (e.g. start with shorter intervals (1 min on/off, or even shorter?) and then make them longer (800s)?
Thanks for your comment! I love hearing this! :)
I think there are 3 things - pace, distance, rest. I would start all generously. Lower pace, less distance, lots of recovery. Or better still, start with 30 second reps without worrying about pace. Maybe do 5x30 seconds at a fast but relaxed pace with 90 seconds recovery. And then build up from there! Definitely start slow/gradual. You’ll get faster quickly as long as you don’t launch into it too fast/quickly…
Let me know how it goes? I love knocking out some faster reps. Makes you feel alive. :)
Haha... yeah makes you happy as a child ;-) thanks a lot for your reply, this is very helpful. I also think running in training should feel relaxed and we often overdo things, so great idea to progress the way you decribed! 🙏
Looks like you averaged 116 bpm on the one run, is that is more like Zone 1 for you? I agree - it's hard to know where it gets to be not useful. Trust the body's messages I guess at that point. As far as what the watch says about recovery status - in my case it usually seems wrong, but that's just me.
Thanks for your comment! It probably is zone 1 but I don’t trust the zones my watch has set for me. Either way, it was super slow and exactly what I needed!
you call the 6x800 and the 15x1min a threshold - but isn’t it VO2Max-Training? That’s not the same or?
You’re right. I use the term double threshold but these are definitely faster than threshold. Double session days is probably more accurate (but definitely less catchy!). :)
If you had replaced the 1k session with a rest day, you've run the perfect week.
You've already established your speed.
Just get 2:30 fitness now with more of the same.
Thanks for the comment! The rest day came the day after the 1k session. (Today!). So hopefully that mitigates things a little and lets me absorb some of that training…
How do you know what is perfect for another persons body. Only that person can feel that.
@@Nyelands I'm only offering my opinion. Looking from the outside.
@@shanegill5091 Sorry, that came out a little harsh. I apologize.
Thank you for your videos. I am nowhere near your level but find them inspirational (I’m 63 and have been running (NB not training) for about 25 years.
QUESTION for your 10 x 1k session what determined the pace you were targeting? (It was above your target marathon pace. Is that the determinant?
PS For what it is worth I am great believer in recovery and zone 2 runs.
Thank you.
Michael
Thanks for your comment! I really appreciate it. And I’m glad you’re enjoying the videos!
I was hoping for 10k pace in the k reps. The plan was to start out at marathon pace and build from there but I settled into a decent pace quite quickly and once I found the pace, the idea was just to stay there. I ran 33:06 for all 10 reps which is close enough to marathon pace for me! :)
Definitely the slower runs are important otherwise we would be just doing 2/3 hard sessions and a long run each week. It teaches fat burning and building aerobic engine
I think you’re right. The recovery I felt I achieved was noticeable. And the fact my training readiness went up on my watch is a fact not to be ignored. There do tough to be disciplined on though!
How do you know if your stride is efficient or not?
Thanks for your comment. I suspect you could have a gait analysis which would tell you, but I’ve never had that done. For me, it’s a feeling I get. Strong legs is probably a better way of describing it.
@@global-runner I know what you mean. There is no better feeling. The zone 2 training really has two purposes. 1) Getting you ready and supercompensated for your harder efforts 2) Getting extra miles/minutes on feet while building your aerobic engine and that fat burning energy system. And you need it to avoid burn out. You can learn to appreciate them if you see them as going for a walk just take new routes and explore new areas or get into a kind of meditative state and clear your mind 🙂
And hopefully not getting you injured! Bonus.
Super good videos you make, out of curiosity, do you know your maximum heart rate? maybe i missed it in one of your videos?
Thank you!! Appreciate it.
My watch adjusts it every now and then but it’s 177 I think. I’m not convinced the watch has the heart rate zones correct though…