I appreciate you suggesting 80% of marathon finish time as a target. A lot of people say you're not supposed to run longer than 3 hours in training. But I'm aiming for a finish of 4:15 and on top of that I'm running the long run at an easy pace, at 3h I'm not very far distance wise and mentally it feels daunting to know I've got an hour+ to go. Running at my easy pace for 3h 30 felt great mentally, I got more time to practice my fueling and I got a couple of extra miles too
Still the tip of running no more that 3 hours is sound. You have to consider that on the day you have had a period of less miles and rest, so you will be rested for the big day and can do more than during a lung run in the middle of a lot of training. Injury is nearby if the long runs are too long.
Super grateful for your selfless sharing of the process, ideas and training plans. You've made it so much easier for a middle aged fat and unfit, once athletic man to get back into running. I ran 3km non stop a few days ago. The longest I've continuously run in nearly 2 decades. Thank you for sharing your journey, it's inspiring I hope you know how much good you're doing! Thank you!
It’s so helpful to see a pro talk about “natural progression”… So many times I go into a long run with a specific plan and as soon as I hit the road and drop faster paces early on it all goes out the window… it’s nice to see that even you don’t go all out in long runs, but actually mix it up!
Hi Phily, I just wanted to thank you for your videos. I bizarrely won a local trail race at the weekend and I wouldn't have even thought that was possible without being able to learn about how to race properly through your extension collection of race recaps. Thank you for being so inspiring and insightful!
I like the 80% guideline because I am a slow runner who started 4 years ago. My body is not talented for running, but I work hard with what I have. I am pretty much doing an ultra in terms of time on feet to finish my marathon. So I need to do longer long runs to build up my endurance. Someone doing a sub-4 / sub-3 marathon can cap a long run at 3 hours and feel prepared. I need to go longer. So I've started spreading out the longer long runs across 2 days - my peak will be 2 hours Saturday and 4 hours Sunday, with marathon pace intervals. This is more total hours than my marathon will be, but I feel like I need to stretch it out like that to feel confident. I did a 3 hours 40 min long run last Sunday and it felt good, physically and psychologically.
I am using the Ben Parkes training plan and Sunday finishes my peak week with a 23 miler similar to yours with 10 miles at marathon pace. Love the grind
Good luck with the last part of the taper Phily. So many of the runners I follow on youtube are going to do the Berlin marathon! I wish I could be there to cheer you all on.
Thank you so much for reuploading the training plans. The different cross training sessions have become a key part of my week over the last year to keep volume sensible. They definitely hit different! 🥵
There's no VO2 crossover between biking and running, are you saying the the marathon world record holder could do the tour de France ??? No pro cyclist go running
I’m with you, I ran my first marathon with a 15mile longest run. But did many of them and all were done as progression runs. Ended up running 4hr12min. 4 weeks out from my next marathon and today doing 12miles, so far my longest run. But I do run 6 days per week so legs kinda always feel tired. Haha.
that’s not true. Tom dumoulin ran a very nice half marathon when just off cycling, matthieu van de Poel and Wout van Aert both go on runs. Apparently Mathieu was cruising at 4.30 km at 115 heart rate.
@@darringrey4329 he said it helped, not that running and cycling are identical. Ffs there is going to be some VO2 crossover. A Tour de France rider is going to run a faster marathon than an obese guy who has been on the couch for 20 years. Also, he said he's a triathlete. Meaning he already does lots of running.
8:05 is how I feel after a 5K. Hats off to you Phily, you're putting in the work this training block and I really hope you smash Boston marathon! And hats off to all us hobby joggers also putting in the work and achieving our goals! I'm proud of us all.
Excellent video, I think you've hit the nail on the head here. There is no one sized fits all approach, it's very much down to the individual, what level of experience they have and what time they are looking for. The long run is very much risk versus reward in that you want to be running on tired legs and simulating that level of fatigue you experience in the last 10k of the marathon but you don't want to push too hard and compromise the rest of your training. I'm currently training for a sub 3.15 marathon in October, my go to long is a 35k point to point long run, of which I've done four of so far in this marathon block and did my first harder one last Saturday where the final 16k was at marathon effort. I think I will also do one more harder long run 3 weeks out with 20k (10 x 2k with a 1k float) at marathon pace.
I've had my longest longrun before my first marathon today and felt really awful afterwards (physically and mentally). This video really helped me understand some things and I gained a bit of confidence back for me really doing this thing. So thank you Phily, I always get a lot of motivation out of your videos!
new subscriber just this week! a friend recommended you to me! :) i have been binge-watching your videos the past 3 days and i am loving the contents and what an amazing person/athlete you are!!! been learning a lot, so thank you so much! love the grind!!!
That progression in the 10 mile pick up 🤌🏽 You locked in!! I agree, for the long run it’s best build up the distance gradually. For me it’s about getting comfortable with the intensity along with the duration.
Love the insights and learnings you provide us normies! Would love to see a video on your pre-marathon week nutrition. Also running Berlin - Good luck! Love the grind!
Love the video. Great advice on the long run. I’m not at double digit mile long runs yet, but I’m working on it. Slow and steady. Good luck on the upcoming race! Looking forward to Daniel’s marathon training. 👍😀🏃🏻♀️
Can I give a shoutout to Daniel's music choices for these videos? Musician here, thoroughly appreciating the top quality jazz harmonies! Much better than the usual crappy stock royalty free audio in most videos...
Sending good vibes and luck for the taper before Berlin!! So excited to cheer you on from afar. Ive been following the Hal Higdon beginner marathon plan for the past 12 weeks in pteparation for my october marathon and it has suited me so well so far! A perfect level of pushing myself and building milage after starting running again a year ago. Would love to see a half marathin training plan on your webiste !!
Thanks. This is such a confirmation from a pro. I incorporate progression within each type run (ez, interval, tempo) with subtle drops for first few miles. If then felt good I slightly increase the drop. This is my confidence builder for Chicago. You rock.
Ran my first marathon last weekend and followed a plan similar to your advice and my longest run was 21 miles 3 weeks before. Managed 3:47 hitting the wall at mile 22 finishing with run walk intervals.
Hi Phily, it would be cool if you could do a follow along video of your pre-run activations. Mostly I am pressed for time and just start running which is not good! Much appreciated and love following your running life!
I think the actual question when it comes to the marathon is: can you run two long runs a week for 4 weeks or so in the buildup? If you can get to a 2 hours 30 long run with a 2 hour medium long run in the week, with some marathon specific pace work thrown in, you are ready to do the distance and maintain pace in the last 6 miles. Most recreational runners lack aerobic conditioning and that’s why everyone dies between 18 and 24 miles
Most people die between 18-24 miles because most people don't train their gut to readily absorb carbohydrates, and that is about the distance to completely deplete glycogen stores for most people.
I've been enjoying my LRs in the current HM training block - some variety in pacing has been a good way to break up the long run effort and still keep it manageable. C'mon Daniel!
I’m currently using the Garmin Coach plan for a half marathon in just over 4 weeks and I think the longest run will likely be my LR this Sunday at 24 k/15 miles. The plan increases the LR every other week and does so pretty gradually (at least in my case as I gave myself 18 weeks for it). This has worked quite well for me (I’m a relative beginner) and I feel pretty prepared for the race already. I think mentally, I’m glad to know that I can definitely go the distance and then some. It’s still a bit daunting but I’m also excited for all of the suggested runs, still
15:32 JD's method, that's an interesting one, complete opposite almost of the 80/20 theory. Just finishing training for my first HM and based on JD i'd be running no more than 5-6 miles for my long run where i'm doing anything from 6 on week 1 to 14 on final week. Having not read his book (I really must get a copy) not sure if his definition of "long run" is the "easy run" though, mine is. Definitely, if it wasn't at easy pace then yes there's a pace where 5-6 miles would finish me off 😂 Good luck in Berlin & LTG!
I'm doing marathon training where my longest run is 14k at marathon pace, with warm up cool down I don't go over 18 k in a single run. It's a method that avoid the long slow runs that causes injury. It's method of a Dutch coach and thousands of people have done marathons this way successfully. It's 2 runs a week at marathon pace, starting at 10k increasing to 14k, one easy run every week and 1 interval or tempo run every week. There's only one taper week just before. It's my first try with this. My first 2 marathons with traditional training got me injured every time, so that's why I'm trying this, so far so good.
@@TumoRuns Het komt van Sportrusten en Stans van der Poel. Intussen heb ik de marathon trouwens succesvol uitgelopen, een paar minuten langer over gedaan dan gewild maar 3 uur 44 is toch een mooi PB voor mij. Dus het liep goed af! Ik weet niet of de Klaas Lok methode hier op lijkt of niet. Oeps dit is in het Nederlands, nou ja, dan maar in de translator stoppen.
Great LR, Phily! It also makes me feel better about LRs with pace injected in them. I always spend the first 1-2 miles struggling to get to a speed that’s not even marathon pace and thinking, “is this pace going to be too rich for me?” But then, I finish the pace piece having to hold myself back from going too fast because I feel so much more dialed in. Can’t wait to see you crush it in Berlin! #LoveTheGrind
Phily, wondering if taking bathroom breaks during these long run adequately prepares you for race day? FYI! I’m a 70 yr old runner who’s been running and racing for over 58 yrs. Only have run a qualifying marathon for Boston when I was age 60 and then Boston on my 62nd birthday. Seriously adore you. ❤️
I just ran my first marathon and my longest long run was 16 miles. Before last winter I hadn't ran further than 10km, gradually built up the distance over 7 months and got my medal in the end!
when I trained for my sub 3 in spring my longest run (time wise) was around 3 hours easy pace. Hardest session was 3x8k at marathon pace in a 35km longrun.
Omg yay video could not of come at a better time, I'm training for my first marathon and my longest run is showing 34km, but I'm a slow runner so that is gonna take me ages 😂
Great long run! Do you suggest taking carb drinks rather than gels, and are they easier for your GI to digest? Also, as these are all drinks, do you find you have to have toilet breaks during long runs because of the large volume of fluids you're taking on? Love the grind! =D
I did 22 miles last week… I did it as 20 + 2 of cool down… I think it’s helpful to do at least one 22 miler… Tomorrow I’m planning 16 at MP and 4 easy/cool down…🤞
Phily, great advice. I’m currently training for the London 2025 marathon, which will be my first marathon 🙈. Currently running 2x 10k midday weak ( one tempo one easy) and long run on Sunday - half marathon distance. Been doing this for 3 months now and plan to stay consistent with this until the end of Sept. Based on this, what should eventually be my longest long run and how many weeks should I be holding this for prior to race day? I could probably get to 4 days a week of running from Jan 2025 onwards.
😅 I went for 4h and 40k+ yesterday and added a ~2h session today with intervals... And this isn't even my longest run of the block in terms of duration... But I love the grind anyway so I hope this will help me pass the line sub 3h 🤞 in my third marathon attempt
Jeff Galloway's training plan has 29 miles (including walk breaks) for the longest run. The mileage during the rest of the week is much less though. Good luck in your upcoming race!
So glad I found this video right during my peak weeks! I have been doing Ben Parkes marathon plan and I love it but its also quite intense and Ive never run this many miles before. I have already run 2 20mile runs with dif speed work within, bonked my 21 mile easy run, and then did well on my 22 miles with marathon pace because I did a half to practice and finished with easy miles. However, my legs are always sore! Im still hitting paces and feeling good cardio wise but legs are toast. I am supposed to do 23 miles as the max this weekend but I think Im going to go rogue and start taper early with 18 which is supposed to be next weeks. Does anyone helpful have tips? I feel like I should listen to my body and I dont feel 23 miles is needed right? Ive never gone over 20 miles but Im also trying to get a big PR.
For non elites, 3 hours or 20 miles, whichever comes first. For elites, it can vary. Rob DeCastella would go as long as 35 miles, Rosa Mota rarely ran longer than 90 minutes.
I made the mistake of wanting to build up the long run too fast for my first marathon. I did 13-15-17 miles and after doing the 17 miles on a Sunday morning (3 weeks ago) I was utterly exhausted and I got a full-blown migraine attack a few hours after. Had to stay in bed the rest of the day. Then, the week after, I suddenly got ITBS after running only about 10k, something I never experienced before. That meant no more running for a couple of weeks, and doing more strength training and crosstraining instead. Today I tried running a few miles, but had to stop again after just one mile because of the knee pain from ITBS. I doubt I will be fully recovered for my marathon in December. 😢
Using time is important for the slower runner. It's a completely different thing once you pass 2hrs. So if you are not near 2hrs (most humans) you need to think what your goal time is and train for that.
Wow, so according to Jack Daniels I shouldn't do a 35km long run until I reach 140km/week. I never reached even a 100km. Few people do, probably. I wish I had the time 😅. But I ran quite a few 30-35km long runs and never had any issue. Love your vids btw!
Just did my longest run ever. 20 miles today but afterwards I felt like crap. But was happy for my time especially since it got hot out really quick. 4:13.02
Thanks to the super hot weather I was "forced" to switch to time training as although I'm fairly ok to run in hot weather, even for me the 2 month consistent over 30 degrees C temperature is too much 😂 only for the weather to change this week abruptly to less than 10 C with strong winds and heavy rain 😂😂😂 I think i will finally have to face the treadmill... You can yell my marathon block is NOT going according to plan 😂
I wonder if it is better to keep repeating a long run distance, like 16 or 18 miles and so on until it is a comfortable distance or keep increasing the long runs even though each is a major struggle. I tried repeating 17 milers for 3 weeks. The third time was much faster and easier. I don’t know if that will apply for higher mileage
I have a question that kind of builds off this video. How much volume of long runs should be FAST paced? I know today you did a 10-mile progression which was an awesome workout, but is there ever a workout you’ll do that will get closer to the marathon distance in terms of volume ran that is fast-paced?
Good luck in Berlin. I have a feeling you're going to have a very good day. I will also be there and I have a feeling I'm going to have a very good day. That is probably where the similarities of our respective very good days end. Maybe we'll run in to each other, but probably not on the course.
Also, I have enjoyed cutting the Costco Kirkland Signature Whey chocolate into the recovery routine [can we normalize recovery hygiene?] and #TAKEFLIGHT ✈️ just without Aaron Rodgers. [Seriously, they could have been the renegade team and signed Kaep]
Okay, the footage is great, the edits top class, and your commentary so informative. But what kept coming to mind during this whole video is, "Phily is gonna CRUSH Berlin!" I'm so excited for you.
The thing about running is all the people who told me to get into running stopped talking to me and hung out with their non running friends. I almost could learn from this but unless I am running I am isolated.
Appreciate a lot, that Daniel is translating min:mile in min:km! 😅
I also appreciated his “she’s going for a poo” 😂
Metric ftw 👍
Perfect timing for my 42.195 km marathon pace long run this weekend 😬
Good luck
Sydney? Smash it bruz ❤
@@renee4561 Nah, it's in some mid sized German town (Karlsruhe). Flat and fast, but still a Marathon 😅
Same! Big Cottonwood in Salt Lake City tomorrow for me
@@okimy3668 good luck!!!
I appreciate you suggesting 80% of marathon finish time as a target. A lot of people say you're not supposed to run longer than 3 hours in training. But I'm aiming for a finish of 4:15 and on top of that I'm running the long run at an easy pace, at 3h I'm not very far distance wise and mentally it feels daunting to know I've got an hour+ to go. Running at my easy pace for 3h 30 felt great mentally, I got more time to practice my fueling and I got a couple of extra miles too
Amazing work!!! 3h 30 for a long run is no easy feat!!!
Still the tip of running no more that 3 hours is sound. You have to consider that on the day you have had a period of less miles and rest, so you will be rested for the big day and can do more than during a lung run in the middle of a lot of training. Injury is nearby if the long runs are too long.
Super grateful for your selfless sharing of the process, ideas and training plans. You've made it so much easier for a middle aged fat and unfit, once athletic man to get back into running. I ran 3km non stop a few days ago. The longest I've continuously run in nearly 2 decades. Thank you for sharing your journey, it's inspiring I hope you know how much good you're doing! Thank you!
I'm delighted to note to myself that your (easy conversational) pace is my (hard tempo) pace.
It’s so helpful to see a pro talk about “natural progression”… So many times I go into a long run with a specific plan and as soon as I hit the road and drop faster paces early on it all goes out the window… it’s nice to see that even you don’t go all out in long runs, but actually mix it up!
Hi Phily, I just wanted to thank you for your videos. I bizarrely won a local trail race at the weekend and I wouldn't have even thought that was possible without being able to learn about how to race properly through your extension collection of race recaps.
Thank you for being so inspiring and insightful!
@@nashathegleek this has made my day 🥰
I like the 80% guideline because I am a slow runner who started 4 years ago. My body is not talented for running, but I work hard with what I have. I am pretty much doing an ultra in terms of time on feet to finish my marathon. So I need to do longer long runs to build up my endurance. Someone doing a sub-4 / sub-3 marathon can cap a long run at 3 hours and feel prepared. I need to go longer. So I've started spreading out the longer long runs across 2 days - my peak will be 2 hours Saturday and 4 hours Sunday, with marathon pace intervals. This is more total hours than my marathon will be, but I feel like I need to stretch it out like that to feel confident. I did a 3 hours 40 min long run last Sunday and it felt good, physically and psychologically.
I am using the Ben Parkes training plan and Sunday finishes my peak week with a 23 miler similar to yours with 10 miles at marathon pace. Love the grind
Is that 25% of your weekly volume?
Good luck with the last part of the taper Phily. So many of the runners I follow on youtube are going to do the Berlin marathon! I wish I could be there to cheer you all on.
Thanks Phily, wishing you all the best in the lead up to Berlin.
Thank you so much for reuploading the training plans. The different cross training sessions have become a key part of my week over the last year to keep volume sensible. They definitely hit different! 🥵
Ran a marathon off a longest run of 16 miles but I'm a triathlete and had lots of 3-4 hour bikes under my belt which definitely helped!
There's no VO2 crossover between biking and running, are you saying the the marathon world record holder could do the tour de France ??? No pro cyclist go running
I’m with you, I ran my first marathon with a 15mile longest run. But did many of them and all were done as progression runs. Ended up running 4hr12min.
4 weeks out from my next marathon and today doing 12miles, so far my longest run.
But I do run 6 days per week so legs kinda always feel tired. Haha.
that’s not true. Tom dumoulin ran a very nice half marathon when just off cycling, matthieu van de Poel and Wout van Aert both go on runs. Apparently Mathieu was cruising at 4.30 km at 115 heart rate.
@@tinyrunner88 another great way to do it! Cross training is underrated
@@darringrey4329 he said it helped, not that running and cycling are identical.
Ffs there is going to be some VO2 crossover. A Tour de France rider is going to run a faster marathon than an obese guy who has been on the couch for 20 years.
Also, he said he's a triathlete. Meaning he already does lots of running.
8:05 is how I feel after a 5K.
Hats off to you Phily, you're putting in the work this training block and I really hope you smash Boston marathon!
And hats off to all us hobby joggers also putting in the work and achieving our goals!
I'm proud of us all.
Uploaded just in time for me to watch whilst doing post run stretches 🎉
Hypothetically, Steve probably needs to start getting ready because his subs count seems awfully close to 10k! 🎉🎉
@@tanzy1174 you’re not wrong 👀
Excellent video, I think you've hit the nail on the head here. There is no one sized fits all approach, it's very much down to the individual, what level of experience they have and what time they are looking for. The long run is very much risk versus reward in that you want to be running on tired legs and simulating that level of fatigue you experience in the last 10k of the marathon but you don't want to push too hard and compromise the rest of your training. I'm currently training for a sub 3.15 marathon in October, my go to long is a 35k point to point long run, of which I've done four of so far in this marathon block and did my first harder one last Saturday where the final 16k was at marathon effort. I think I will also do one more harder long run 3 weeks out with 20k (10 x 2k with a 1k float) at marathon pace.
I've had my longest longrun before my first marathon today and felt really awful afterwards (physically and mentally). This video really helped me understand some things and I gained a bit of confidence back for me really doing this thing. So thank you Phily, I always get a lot of motivation out of your videos!
Phily, your sense of humor is so good. You always steals a laugh of me. The joke on Daniel magad hahaaha dont bully ma boi
Very informative thankyou phily. Are you anywhere near allie ostrander out there? A collaboration video between you 2 wiuld be amazing 😊
I have a marathon in 3 weeks. Long run last Saturday was 23 miles. 1m WU, 5m @mp 2m steady x 3 & 1m CD. Great session!
Do you stop during this session or dose the session total 23 miles. It would seem Phily's session in the video has total of 22m.
@@teresavanlokven9767 No I don’t. Do the mile warm up and then go, then the mile cool down at the end. Without this the total work is 21 miles
new subscriber just this week! a friend recommended you to me! :) i have been binge-watching your videos the past 3 days and i am loving the contents and what an amazing person/athlete you are!!! been learning a lot, so thank you so much! love the grind!!!
That progression in the 10 mile pick up 🤌🏽 You locked in!! I agree, for the long run it’s best build up the distance gradually. For me it’s about getting comfortable with the intensity along with the duration.
Awesome information here!! Thank you, and congrats on Berlin!!
You are amazing, I love your approach 🤍
Love the insights and learnings you provide us normies! Would love to see a video on your pre-marathon week nutrition. Also running Berlin - Good luck!
Love the grind!
Watching this at 6am as I eat my oats prepping for my last long run before taper ahead of Berlin Marathon! See you there 🫡🤩
@@georginamills3538 hope you crushed it!
Love the video. Great advice on the long run. I’m not at double digit mile long runs yet, but I’m working on it. Slow and steady. Good luck on the upcoming race! Looking forward to Daniel’s marathon training. 👍😀🏃🏻♀️
Can I give a shoutout to Daniel's music choices for these videos? Musician here, thoroughly appreciating the top quality jazz harmonies! Much better than the usual crappy stock royalty free audio in most videos...
I should say, apologies to Phily if it's her music choices!! 😆
Sending good vibes and luck for the taper before Berlin!! So excited to cheer you on from afar. Ive been following the Hal Higdon beginner marathon plan for the past 12 weeks in pteparation for my october marathon and it has suited me so well so far! A perfect level of pushing myself and building milage after starting running again a year ago. Would love to see a half marathin training plan on your webiste !!
Thanks. This is such a confirmation from a pro. I incorporate progression within each type run (ez, interval, tempo) with subtle drops for first few miles. If then felt good I slightly increase the drop. This is my confidence builder for Chicago. You rock.
Ran my first marathon last weekend and followed a plan similar to your advice and my longest run was 21 miles 3 weeks before. Managed 3:47 hitting the wall at mile 22 finishing with run walk intervals.
Looking so strong, Phily! Berlin isnt going to know what hit 'em!
Hi Phily, it would be cool if you could do a follow along video of your pre-run activations. Mostly I am pressed for time and just start running which is not good! Much appreciated and love following your running life!
Good luck Daniel!.. I mean Steve!
I had just run 41k previous weekend in preparation for my first ever marathon. Now I'm watching on to see if this was a good idea :D
I think the actual question when it comes to the marathon is: can you run two long runs a week for 4 weeks or so in the buildup? If you can get to a 2 hours 30 long run with a 2 hour medium long run in the week, with some marathon specific pace work thrown in, you are ready to do the distance and maintain pace in the last 6 miles. Most recreational runners lack aerobic conditioning and that’s why everyone dies between 18 and 24 miles
Most people die between 18-24 miles because most people don't train their gut to readily absorb carbohydrates, and that is about the distance to completely deplete glycogen stores for most people.
I've been enjoying my LRs in the current HM training block - some variety in pacing has been a good way to break up the long run effort and still keep it manageable.
C'mon Daniel!
I literally asked myself this question yesterday… she heard me 🙏🏾
very interesting views on the long run - thanks Phily!
Love the grind
Can't wait to see how Steve does with the training!
i like this video so much. thanks phily. cheers
Thanks for bringing us along, enjoying it tremendously
Curious to know will you be racing Berlin in the ON CloudBoom Strike LS, thanks
Yep need the kms thingy❤
I’m currently using the Garmin Coach plan for a half marathon in just over 4 weeks and I think the longest run will likely be my LR this Sunday at 24 k/15 miles. The plan increases the LR every other week and does so pretty gradually (at least in my case as I gave myself 18 weeks for it). This has worked quite well for me (I’m a relative beginner) and I feel pretty prepared for the race already. I think mentally, I’m glad to know that I can definitely go the distance and then some. It’s still a bit daunting but I’m also excited for all of the suggested runs, still
an half marathon training plan would be awesome!! doesn't have to be free, really liked your 10k training plan
great video!! thanks for the insights ❤ i root for you!
I'm so jealous of you young kids half my age who's easy pace is 4:40min/km; that's my lactate threshold pace!
15:32 JD's method, that's an interesting one, complete opposite almost of the 80/20 theory. Just finishing training for my first HM and based on JD i'd be running no more than 5-6 miles for my long run where i'm doing anything from 6 on week 1 to 14 on final week. Having not read his book (I really must get a copy) not sure if his definition of "long run" is the "easy run" though, mine is. Definitely, if it wasn't at easy pace then yes there's a pace where 5-6 miles would finish me off 😂 Good luck in Berlin & LTG!
I'm doing marathon training where my longest run is 14k at marathon pace, with warm up cool down I don't go over 18 k in a single run. It's a method that avoid the long slow runs that causes injury. It's method of a Dutch coach and thousands of people have done marathons this way successfully. It's 2 runs a week at marathon pace, starting at 10k increasing to 14k, one easy run every week and 1 interval or tempo run every week. There's only one taper week just before. It's my first try with this. My first 2 marathons with traditional training got me injured every time, so that's why I'm trying this, so far so good.
Interesting! Might consider trying this in the future
Indeed interesting. Sounds nearly too good to be true. 😂 Have you got a link to this coach / training method?
Is this Klaas Lok by any chance?
Long slow runs are safer than a long tempo run. Its just that people generally are a bit reckless and do 25km tempo runs instead of an easy run.
@@TumoRuns Het komt van Sportrusten en Stans van der Poel. Intussen heb ik de marathon trouwens succesvol uitgelopen, een paar minuten langer over gedaan dan gewild maar 3 uur 44 is toch een mooi PB voor mij. Dus het liep goed af! Ik weet niet of de Klaas Lok methode hier op lijkt of niet. Oeps dit is in het Nederlands, nou ja, dan maar in de translator stoppen.
Have already Shazamed 2 tracks and am only 7mins into the video haha 👌🏾
Great LR, Phily! It also makes me feel better about LRs with pace injected in them. I always spend the first 1-2 miles struggling to get to a speed that’s not even marathon pace and thinking, “is this pace going to be too rich for me?” But then, I finish the pace piece having to hold myself back from going too fast because I feel so much more dialed in.
Can’t wait to see you crush it in Berlin! #LoveTheGrind
Thanks Phily. Very help and informative video.
Phily, wondering if taking bathroom breaks during these long run adequately prepares you for race day? FYI! I’m a 70 yr old runner who’s been running and racing for over 58 yrs. Only have run a qualifying marathon for Boston when I was age 60 and then Boston on my 62nd birthday. Seriously adore you. ❤️
Phily can you do a q&a? Maybe a personal one!!
I just ran my first marathon and my longest long run was 16 miles. Before last winter I hadn't ran further than 10km, gradually built up the distance over 7 months and got my medal in the end!
Great video :). Let's PB in Berlin.
when I trained for my sub 3 in spring my longest run (time wise) was around 3 hours easy pace. Hardest session was 3x8k at marathon pace in a 35km longrun.
Omg yay video could not of come at a better time, I'm training for my first marathon and my longest run is showing 34km, but I'm a slow runner so that is gonna take me ages 😂
You'll kill it at Berlin. I'll be following you and several of your YT peers on Athlete Tracker. Hmmm, that sounds creepy but you know what I mean.
Great long run! Do you suggest taking carb drinks rather than gels, and are they easier for your GI to digest? Also, as these are all drinks, do you find you have to have toilet breaks during long runs because of the large volume of fluids you're taking on? Love the grind! =D
I did 22 miles last week… I did it as 20 + 2 of cool down…
I think it’s helpful to do at least one 22 miler…
Tomorrow I’m planning 16 at MP and 4 easy/cool down…🤞
Go Bills!!!!
Bills Mafia!
We squished the fish!
Oh yeah, Phily you are training hard and you will crush it in Berlin.
Phily, great advice. I’m currently training for the London 2025 marathon, which will be my first marathon 🙈. Currently running 2x 10k midday weak ( one tempo one easy) and long run on Sunday - half marathon distance. Been doing this for 3 months now and plan to stay consistent with this until the end of Sept. Based on this, what should eventually be my longest long run and how many weeks should I be holding this for prior to race day? I could probably get to 4 days a week of running from Jan 2025 onwards.
😅 I went for 4h and 40k+ yesterday and added a ~2h session today with intervals... And this isn't even my longest run of the block in terms of duration... But I love the grind anyway so I hope this will help me pass the line sub 3h 🤞 in my third marathon attempt
Hey Phily! Thank you so much for your insight!
Jeff Galloway's training plan has 29 miles (including walk breaks) for the longest run. The mileage during the rest of the week is much less though. Good luck in your upcoming race!
I’ve just run the lap around lake Windermere ,….47 miles 8,500 ft of accent. Got Chester marathon in 3 weeks oops
So glad I found this video right during my peak weeks!
I have been doing Ben Parkes marathon plan and I love it but its also quite intense and Ive never run this many miles before. I have already run 2 20mile runs with dif speed work within, bonked my 21 mile easy run, and then did well on my 22 miles with marathon pace because I did a half to practice and finished with easy miles.
However, my legs are always sore! Im still hitting paces and feeling good cardio wise but legs are toast. I am supposed to do 23 miles as the max this weekend but I think Im going to go rogue and start taper early with 18 which is supposed to be next weeks.
Does anyone helpful have tips? I feel like I should listen to my body and I dont feel 23 miles is needed right? Ive never gone over 20 miles but Im also trying to get a big PR.
For non elites, 3 hours or 20 miles, whichever comes first. For elites, it can vary. Rob DeCastella would go as long as 35 miles, Rosa Mota rarely ran longer than 90 minutes.
So excited to see how you race in Berlin! This training block has been next level! Hope to see you out there ❤ I’ll be an hour or so behind you 😁😁
Hi can you tell whice is best runing form for 3k fast run puling the leg or push the ground?
Thanks!
I would do long runs easy and fasted or semi fasted with just some eggs about an hour before.
I made the mistake of wanting to build up the long run too fast for my first marathon. I did 13-15-17 miles and after doing the 17 miles on a Sunday morning (3 weeks ago) I was utterly exhausted and I got a full-blown migraine attack a few hours after. Had to stay in bed the rest of the day. Then, the week after, I suddenly got ITBS after running only about 10k, something I never experienced before. That meant no more running for a couple of weeks, and doing more strength training and crosstraining instead. Today I tried running a few miles, but had to stop again after just one mile because of the knee pain from ITBS. I doubt I will be fully recovered for my marathon in December. 😢
Using time is important for the slower runner. It's a completely different thing once you pass 2hrs. So if you are not near 2hrs (most humans) you need to think what your goal time is and train for that.
Wow, so according to Jack Daniels I shouldn't do a 35km long run until I reach 140km/week. I never reached even a 100km. Few people do, probably. I wish I had the time 😅. But I ran quite a few 30-35km long runs and never had any issue. Love your vids btw!
Yoooo where'd you buy that blue flannel?!
Just did my longest run ever. 20 miles today but afterwards I felt like crap. But was happy for my time especially since it got hot out really quick. 4:13.02
Hey phily. Do you take down weeks in training? What long run would you do?
Perhaps you can freeze one of the bottles so you can have it cold when you get to it.
Thanks to the super hot weather I was "forced" to switch to time training as although I'm fairly ok to run in hot weather, even for me the 2 month consistent over 30 degrees C temperature is too much 😂 only for the weather to change this week abruptly to less than 10 C with strong winds and heavy rain 😂😂😂
I think i will finally have to face the treadmill...
You can yell my marathon block is NOT going according to plan 😂
I swear by Hal Higdon's novice 2 plan for beginner marathoners without major time goals. It caps at 36 miles and 20 mile long run
rooting for bills while in arizona is CRIMINAL
I wonder if it is better to keep repeating a long run distance, like 16 or 18 miles and so on until it is a comfortable distance or keep increasing the long runs even though each is a major struggle. I tried repeating 17 milers for 3 weeks. The third time was much faster and easier. I don’t know if that will apply for higher mileage
Ok...the blond short look is growing on me...that aside, u lk awesome when u r running its almost poetic. Awesome
How are you doing with the lactate buffering?
I have a question that kind of builds off this video. How much volume of long runs should be FAST paced? I know today you did a 10-mile progression which was an awesome workout, but is there ever a workout you’ll do that will get closer to the marathon distance in terms of volume ran that is fast-paced?
Good luck in Berlin. I have a feeling you're going to have a very good day. I will also be there and I have a feeling I'm going to have a very good day. That is probably where the similarities of our respective very good days end. Maybe we'll run in to each other, but probably not on the course.
Yay TRC 🎉
Hi Phily, check your website, the training plan link on your footer is broken.
I was going to cap mine at 30 figured if I can run over a marathon the day it gets here maybe it’ll feel easier lol
Also, I have enjoyed cutting the Costco Kirkland Signature Whey chocolate into the recovery routine [can we normalize recovery hygiene?] and #TAKEFLIGHT ✈️ just without Aaron Rodgers. [Seriously, they could have been the renegade team and signed Kaep]
I'm sorry, was that Sharon Lokedi? We're not going to talk about that?
Yeah, we are going to need to see the vomit video.😮🎉🔥🇨🇦😂
What I heard from this video is: Daniel is running the Berlin marathon this year aiming for sub 4. Go Daniel!
Okay, the footage is great, the edits top class, and your commentary so informative. But what kept coming to mind during this whole video is, "Phily is gonna CRUSH Berlin!" I'm so excited for you.
The thing about running is all the people who told me to get into running stopped talking to me and hung out with their non running friends. I almost could learn from this but unless I am running I am isolated.
Berlin marathon doesn’t know what’s coming!!!