How to Set Up Your Long Run Pace for Marathon Training
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- Опубликовано: 6 сен 2024
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Are you wondering what is the proper long run pace for marathon training to get the best results? If so, watch this video from start to finish and I promise you that you will set a new personal best.
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Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Great examples, I find a huge value in your videos. Thank you! I'm doing a 100 km ultra in 7 days. If I recover well, I'm planning to start a 5k build starting from 1st Jan 2024. My PB is 17:58. Potentially break 3:00 in marathon this year.
Thanks for your support and wishing you great success in your 100km race and sub 3 goal. That 17:58 5K proves you have the leg speed to do it.
Coach first marathon in the books! St. Jude 2023… finished 3:08. Was hoping for 2:59, but was pretty conservative early and couldn’t make up negative splits later. I’m still happy with my result and it was just a great experience.
I wanted to thank you for your videos. You may remember my comments last year in November 2022 when I ran my first half at 1:42…I hit 1:29 during the second half of this full marathon…so I’ve made some progress this year. Your videos have been very helpful. Thanks again !
Congratulations on your outstanding time of 3:08 for the marathon, You will be well under 3 hours in 2024. Keep up the superior training and racing,.
Sounds so simple when you lay it all out, but boy oh boy is it humbling when you go out and attempt a session like that. Absolute gold dust! Thank you for sharing your personal workouts.
Thanks 👍 and I 100% agree with you. It is definitely a different story to go out and do it but if we plan accordingly it CAN be an easier and more enjoyable process.
This is so incredibly useful. It seems to me that these runs definitely build mental as well as physical resilience. I’m doing my sixth marathon in the spring but have never committed to training this way. I’m excited to see what a difference it will make
Thanks for your support Mark and wishing you great success in your training and racing in 2024.
The best, as always Nate! 😊
💪💪💪🙏💪💪🙏
Hey run dream I ran my marathon Saturday and it went horrible… again, it was 65 degrees and 100 percent humidity on race day again… I don’t know maybe the full marathon is just not for me …. And I might need focus on half. I even started out conservatively 9 min paces felt good until mile 19 and hit wall…. And my average pace slowed all way to 950 . I ran 4 18, my best marathon is 4 hr 1 min in 2019…. Min wondering if I ever improve at marathon again or maybe genetics it not for me. Do u think I need start trying do most of my long runs in 8 min pace range? And try get use making 8 min paces easier over next 4-6 months so maybe by 2025 I can shoot for 3 40 next year? I’m frustrated at this point don’t know what to do any work . Think I just need work on getting most of my 18-20 milers in 8 min paces ranges to improve ?
First, well done dropping that 4:18. Do you realize how large of a physiological boost you are going to get from that? Don't beat yourself up. Remember, its just running. You're not past your prime and you will break your 4:01 PR. Enjoy 2 weeks off, relax and regroup. Plan out and find a fast, flat marathon preferably in the fall when temps are around 35-50 degrees at the start of your race and little to no humidity. Heat and humidity will jack most runners up including myself. I never raced well in the heat. So, take this effort as a 26-mile long run, nothing more. A good, solid run. No more need to over analyze about this race. I think what messed you up were the conditions, nothing more. You're just a cold weather runner like myself. We're not hot weather athletes. So, regroup now. You did great in those conditions and 4:18 is NOT slow. You're capable of 3:40 next year for sure. Yes, long runs with some 8 minute paces sprinkled in is what you'll need to run 3:40.
So informative! Thanks!
You're so welcome! 💪💪💪💪😍😍
Thanks for this! Two questions, 1. Do you do intro calls to discuss goals for your coaching? 2. I attempted a 3:30 and bonked / cramped. Would you recommend making another attempt in 2 months assuming my fitness was there? Thanks!
Hey William, You definitely have a sub 3:30 in your brother. Yes, I do consultations calls. You can view more here, if interested. courses.rundreamachieve.com/1-1-coaching-session Wishing you continued success in 2024.
Great advice! ❤
Glad it was helpful! 💪💪💪💪💪
During base training is it ok to run 5 days per week keeping it slow & easy?
Absolutely Dean!
Quick question...before you say no lol...as kids we did it no problem🤣 can I run in the am & the evenings if its a very slow jog. Like 11 min mile? Internet says its reserved for pros. Just like 20 minutes.
Of course you can..that type of training is reserved for anyone who wants to take it on 💪💪💪💪
@@rundreamachieve Thank you!
💪@@deanprecourt1280
Great tips,👍 but I don't understand so much about miles..., us it possible to talk in km instead..?
Absolutely Yaron, I try to do that in my videos but not always. I do realize most of the world does not operate on miles like we do here in the states. Appreciate your comment and support.
Divide by 8 then multiply by 5! Works for distance and for pace. Hope that helps
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