What Training Pace Will Make You Run Faster And Longer?
HTML-код
- Опубликовано: 6 окт 2024
- How fast or slow should we run in training to be able to run faster and longer?
In this video I talk about what has worked for me to be able to run a 2:24 marathon at 42 years old after starting running only three and a half years before.
I talk about how I train and what has made me a better, faster runner with more endurance.
#trainwithcoros
Follow me on Strava
/ strava
Follow me on Instagram
/ patrickmrunning
The Coros Pace 3 watch
uk.coros.com/p...
![[Limbus Company - PV] Chapter.7 - Oblivion](http://i.ytimg.com/vi/VUpkXPkvoxU/mqdefault.jpg)
Kind of doing a liberal blueprint of your training and it seems to be working for me. Came back to running at 34. Ramped to 75 miles too fast, but doing some consistent weeks of 60 I’m finally recovering. Threshold pace in oct was 9:34 and now(may) it’s 6:50(mile). Haven’t really touched speedwork(I think some muscle memory is there from younger years). Hope ur recovery goes well and exciting to kee following on Strava
Looking forward to watching the London Marathon!
Hi Patrick. I looked at your Strava. I couldn't help but notice that even in 2019, you were still banging out daily runs at 4:00 min/km. This isn't exactly 38-minute 10K fitness level. I think it's fair to explain how exactly you bridged the gap from 38 minutes in a 10K to 4:00 min/km on daily steady runs. This isn't to say that you're hiding something, just that this initial ramp-up in fitness is what 95% of the audience is interested in, myself included.
Yea I’ve followed for a while as well.. his first 10k being sub 40 while being “out of shape” is nuts. A lot of natural talent here.
Back in 2019 my runs weren't daily, they were every other day or less. Because I knew nothing about training then I would go hard on every run, literally as hard as I could, almost race pace probably.
I was able to recover because of the rest days between runs and the much lower mileage I was doing then overall, and each run was relatively short.
I think if I do have natural ability it is probably quick recovery times.
With the mileage I do now there's no way I could run hard every other day and recover though, I would get injured. There's a good argument there for lower mileage and more quality mileage.
I never used to look at pace stats or anything back then. It's interesting to look back and see.
I also did a lot of hill sprints then because I enjoyed them. I think that helped boost my fitness quickly and wasn't so hard on my body.
I hope that helps answer your question.
@@patrickmartinrunning OK, that makes sense now. It probably wasn't the textbook way of ramping up your fitness but got you where you are eventually. I also find that running less miles at the top of zone 2 is somewhat much more productive than doing 120-130km of low end zone 2 miles.
That’s how I’ve been running for the past 6 months. September to November C25k, First 5k run in November with the time 36mins. 6 months later April 5k in 25mins. So I cut my 5k time 11mins in 6 months running only 3 times a week 5k distance but always at zone 4/5 95% effort
"This isn't to say that you're hiding something, just that this initial ramp-up in fitness is what 95% of the audience is interested in, myself included"
- It's worth noting also if your body can handle it, you can actually smash out a fast run every day and you WILL get faster (although we all know, the body does need rest to adapt). The risk of injury would be higher, but you can get faster by just training this way. The fact that Patrick rested between those fast runs also allowed his body to adapt. I remember when I was the primary caregiver of my children in their early days and I could only run every second day. On those days I would smash out a 14km and I was always surprised that by only running 3 or 4 times a week doing only fast runs (with a rest between each day), that I was able to maintain my PBs, but sometimes improve on those times.
Great video again Patrick, keep going 👍
Great vid and solid advice as usual.
Some good advices, just run dont think to much, consistency is the key to success. Best of luck for your LM soon.
Great video Patrick 👍
Great advice as usual, keep it up! So easy to get into the latest running “gospel”, this right here is solid advice
Only one honset suggestion: please do improve sound quality. Rest all is great.
Miss seeing new videos from you. Hope you start back up soon. Thanks
Thank you, that's appreciated. I'm working on some new ones.
Wow you got sub 2:30 marathon 42 yrs old age after 3 years of running?Huge Respect!
I’m 43 this year but got my first 03:05 timing after 3 months training, hoping to progress more but still having injuries here and there 😢
Doesnt add up though...
Hi Patrick: I have a RUclips channel and a load of my subscribers have compared me to you so I came to check out your channel and I have to say I’m flattered! Keep up the good work!!
I just had a look at your channel, amazing! It's very inspiring that you're able to achieve what you have. Keep going.
Same to you!
Good information
Best of luck for London, Patrick. How will you decide on your marathon pace? Have you done any half marathon races this year or a 20 miler to detremine your current fitness?
Thanks, yes I ran a half marathon a few weeks ago which gave me some idea of where my fitness was. I've been feeling in good shape in long runs which is a good sign.
Before you set out to run those 100mpw for 7 months, were you running for 3.5 years before start or total 3.5 years with those 7 months?
Also prior to that 7 month block what was your HM and FM times. You kinda overlooked it when mentioning your 68 Half and 2:24.
Thanks!
Have you done any endurance sport before? Really hard to believe you can build an aerobic base to run 2:24 without any other sport experience in only 3 years without any PEDs
Hello Patrick, did you end up not being able to run the London marathon this year? I hope all is well.
Either your zones detected by coros are incorrect or you rely on data from optical sensor or both. Values like 10-12% in Z6 seem rather strange compared to your typical mileage. Thus nothing to analyze in this case, just useless bunch of numbers.
It's only based on less than 2 weeks data so those percentages are very little in reality. Some days yes I would have used an optical wrist hr monitor because I forgot my main one. But I think the stats are maybe still interesting to see for some as a visual representation.
The filter for the Graph View was set to Training Load, which means 10-12% of the Training Load for the Week was in those upper Zones. You can select different views via the drop-down menu, which includes Distance and Time. The Training Load will also understand the athlete profile more with greater data from subsequent weeks of training. Hope this helps!
4/18/24: Three more days!!!!
How do you taper? I feel like I haven't done enough speed work during my marathon build up. Im now 4 weeks out from Copenhagen Marathon and thinking about doing som more speed work while turn down the mileage. At the same time I don't want it to ruin my taper because speed work is usually harder for my body that for example long runs.
I have a video on this. I'll reduce my volume in the week before. Last long run 2 weeks before.
Hey, what’s your height and weight?
6"2 I think about 70kg
Do you still use the 'easy interval method' in your training?
Yes, elements of it. I use the bursts of speed technique a lot in runs to keep explosivness on longer runs.
Hey just curious why haven’t you raced this year?
I ran a half marathon a few weeks ago
Sorry it wasn’t showing on power of 10
My goal is to get my easy runs to be in the 8-9 min range. Right now I’m around 9:30-10:30. Wondering how long does that take?
I'm in exactly the same position. my HR at 10:15 per mile is 145. Struggling to speed up at the same rate of exertion at the moment
It depends on your history and other factors, but easy pace takes months and years to develop. Don't force it, be patient and let your faster paces satisfy the higher end feeling. Start each run dead easy and finish the last few miles faster if your legs feel good.
Need to do high intensity work, speed repeats,strides,hill repeats, things that boost your VO2max.
Slower longer runs help with endurance, making you able to endure faster paces for longer.
Fast runs help you manage slower paces than your fast runs with greater ease.
Combined, running slower and faster than race pace, will make your race pace faster and easier.
How tall are you ?
6"2
Sub 2:20 c'mon!!!!!! 🤑🤑🤑🤑🤑🤑🤑🤑🤑🤑
Get a decent mic. It's hard to understand since your audio is so muddy
Sounds ok to me, maybe not as professional as the “big channels” but we are running RUclipsrs not professional presenters
It's not amazing quality but if u cant understand it u should get checked
I didn't think it was that bad but will look into it!