Brilliant advice. New runner here and I ran my 1st 2 marathons in 2024. Limerick was 4hr 58 and was such an eye opener. Ran Dublin a few months later in 4hrs 18. Goal for 2025 is a sub 4hrs marathon. Thanks for the advice in your videos. They really help
@@whitelightrider thanks for watching. I have a podcast with a lot more info like this. It's called Run Sensible Podcast and it's on all platforms. Next video is about how I Lost 6kg without calorie restriction.
Thanks so much for sharing your experience. I had my share of knee injuries and trying to get back to running marathon with decent time. 'll try to remember not to be in a hurry to increase speed. Easy long runs hold the key.
@@subhradas7619 thanks for watching. I have a play list on this channel with all the rehab exercises I used to return back to running with a strong knee.
Goodstuff. Still running slightly too quick daily 4:30-4:40/km etc...if you av 4:31/km for your best marathon performance (4:22/km 1st half). You must be training most days in zone3. Youll break sub 3 if you run more 5-5:15/km with more volume and be oxidising more fats + stacking more Mitochondrial density. Whats your lt2/ Anaerobic threshold heartrate for a 15km race etc? Try to stick under 90% lt2 for your daily general aerobic zone2 days. When i trained 4:20-4:50/km most days i would bonk around 32km and couldnt break 3:07 in the marathon. After running more 5-5:15/km daily runs finally broke sub 3. Some days were 4:48/km but generally 5:13/km. 90-110/km a wk will see that sub3 for u. Welldone b.t.w, Cheers.
@@zacsborntorunrunningadvent3441 Thanks Zac. I do run a lot of days at 5-5.15/km. My point in the video was that a year ago I could barely hold 5.40/km for 8k. Now I can run at 4.30/km for about 90mins with it being easy. Next year I plan to add a lot more volume and continue with a lot of 5.10/km days and go for a sub 3.
This is exactly how im training, finally someone i can relate to. Im new to this running and wondering if im doing it the right way. Glad i can follow your journey
@@mrsoldiersam I've been running for over 22yrs. I've trained with lots of different methods, what I explain in this video is what works best from them all. I'm going to run a sub 3hr marathon in 2025 using the same tactics. It's what works best.
@@RunSensible right now working towards running a marathon that I've set myself, not a specific one in mind. I want to be able to run one in 15 weeks from now.
Great video. Looks like a you live in a beautiful place to run. Am currently on day 93 of running every day easy runs and love getting out every morning. Drunkenly signed up for South Downs 100km in May and will start training for that in the new year and feel this base training will help
@@jamesabbott8621 well done on the 93 days. The base training will pay off big time. I will have a video on that (base training benefits) next week. It what's keeps me injury free. I have a podcast called RunSensible Podcast with lots more info like this. It's available on all platforms.
I came back from a long injury end of 2023 after almost 2yrs of minimal to no running. Took it easy for a few months coming back and gradually built it up like double digit miles. I kept my slow runs really slow for a good while and still include a few plods now. Trained properly for the first time this year which has resulted in the highest milege, fastest times over 5 and 10k and most importantly stayed injury free. Much to he said about the patient approach clocking up those easy miles as you have eluded too 👌 i like your message and well done on getting back to your best 👏💪
@@yuhechen7258 thank you. Yes it is but I must confess, I rarely run on it. Sometimes if I'm doing a real easy run but most times I stuck to solid ground.
Thats a great improvement. Ive been running for about 4 and a half years, and completed my first marathon 2 weeks ago. What should I work on next as i dont have a planned structure going forward. Im not planning to race anytime soon, but would like to maintain my fitness and get faster. I can manage about 3 runs per week,
Strava request made 👍 , I train using metrics set out by my coach but my races are always percieved effort .. so sounds like you ran the race perfectly (nice to feel good at the end of it)
@@RunSensible running Boston in April. I am looking to run it smoothly rather then pushing for a PB if the latter happens then good , but not my personal focus.
So your easy running is just marathon pace? You don't run a marathon at easy running pace. 5:40 easy running pace would be about 4:30 marathon pace anyway
@@kmrazordesigns2105 I did the Valencia Marathon last week and ran the first half at 4.22/km. That felt easy but I knew I couldn't hold that pace for the second half so I dropped to 4.35/km. For me, and I appreciate everybody is different, running 1hr at 4.30/km is really easy in terms of effort or output.
Thanks for sharing. I am not totally convinced by the if I can do it you can do it. While you may have taken a long break from running and came back a slower runner I do think that you history of serious running is a big factor in your impressive progress over a short period of time. What was your peak weekly mileage up till Valencia?
@@Nyelands weekly for most of the year was 40-50km Jan-June, then I'd say 50-60 Juan-Aug, and Aug-Oct 60-70km with peak weeks of 80-85km for about 3wks leading into the marathon. I never did more than 85km in a week but I was very very consistent every week.
@@RunSensible Okay, how does it work? I actually just added you. I plan to run Copenhagen Marathon in May. I ran it this year too but it didn't go well 🙂. But I ran Cph half in September in 1:31 at age 48. Been running consistently for about 2 years.
@@Nyelands Sorry, I only saw this message now. I have a small group on Strava where I coach just a few people. It's quiet now because all the races have ended but you are welcome to join and have a look around. All my weekly Training sessions are there. You can go back and see exactly what I did. You don't need to pay to join the group but if in the future you want to you can it's €29/month.
@@macalad1972 it took about 6 weeks to rehab mine. I am a physio so I knew exactly what to do without all the BS. Look at the rehab videos for torn Meniscus on this channel. I have 4 videos in a playlist.
Really enjoyed this. I have a couple of questions: If 4:22 was marathon goal pace surely 4:30 is faster / more effort than an easy run? Also: did you ever look at heart rate for easy running or always just going feel? Thank you (from a 48 year old 5:45 min/km easy pace runner)
@@conradburdekin722 1. This time last year I struggled to run 8km at 5.40/km - now I can run for 8km at 4.30/km without breaking a sweat, actually I could run very easy at 4.30/km for 21km. Heart Rate about 140bpm. 2. Always running on feel but also always wear a heart rate monitor and arm strap. I look at the HR a lot but I'm not led by it. My HR was always lower than what I would say my Zone 2 range is. I hope this makes sense.
What was your marathon av.hr in your race :) ? cheers usually marathon heartrate is about 13bpm above the top of your true "zone2" for reference. So ill guess you av 153bpm for the marathon. ?
@markowen9855 this is normal. Improvement in life with anything is nonlinear. It's always saw tooth. Listen to my podcast I did with Tamir Grant, we talk about this. It's on all platforms, just search Run Sensible and you'll fine it. Don't give up.
![I.N "HALLUCINATION" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/n5B5q1Hwt_U/mqdefault.jpg)
Brilliant advice. New runner here and I ran my 1st 2 marathons in 2024. Limerick was 4hr 58 and was such an eye opener. Ran Dublin a few months later in 4hrs 18. Goal for 2025 is a sub 4hrs marathon. Thanks for the advice in your videos. They really help
@@whitelightrider thanks for watching. I have a podcast with a lot more info like this. It's called Run Sensible Podcast and it's on all platforms.
Next video is about how I Lost 6kg without calorie restriction.
Thanks so much for sharing your experience. I had my share of knee injuries and trying to get back to running marathon with decent time. 'll try to remember not to be in a hurry to increase speed. Easy long runs hold the key.
@@subhradas7619 thanks for watching. I have a play list on this channel with all the rehab exercises I used to return back to running with a strong knee.
Goodstuff. Still running slightly too quick daily 4:30-4:40/km etc...if you av 4:31/km for your best marathon performance (4:22/km 1st half). You must be training most days in zone3.
Youll break sub 3 if you run more 5-5:15/km with more volume and be oxidising more fats + stacking more Mitochondrial density. Whats your lt2/ Anaerobic threshold heartrate for a 15km race etc? Try to stick under 90% lt2 for your daily general aerobic zone2 days. When i trained 4:20-4:50/km most days i would bonk around 32km and couldnt break 3:07 in the marathon.
After running more 5-5:15/km daily runs finally broke sub 3. Some days were 4:48/km but generally 5:13/km. 90-110/km a wk will see that sub3 for u.
Welldone b.t.w, Cheers.
@@zacsborntorunrunningadvent3441 Thanks Zac. I do run a lot of days at 5-5.15/km. My point in the video was that a year ago I could barely hold 5.40/km for 8k. Now I can run at 4.30/km for about 90mins with it being easy.
Next year I plan to add a lot more volume and continue with a lot of 5.10/km days and go for a sub 3.
@RunSensible awesome news.
This is exactly how im training, finally someone i can relate to. Im new to this running and wondering if im doing it the right way. Glad i can follow your journey
@@mrsoldiersam I've been running for over 22yrs. I've trained with lots of different methods, what I explain in this video is what works best from them all.
I'm going to run a sub 3hr marathon in 2025 using the same tactics. It's what works best.
@@mrsoldiersam are you training for anything in particular?
@@RunSensible right now working towards running a marathon that I've set myself, not a specific one in mind. I want to be able to run one in 15 weeks from now.
@mrsoldiersam great stuff. I'm sure if you are consistent with training you will get there.
Great video. Looks like a you live in a beautiful place to run. Am currently on day 93 of running every day easy runs and love getting out every morning. Drunkenly signed up for South Downs 100km in May and will start training for that in the new year and feel this base training will help
@@jamesabbott8621 well done on the 93 days.
The base training will pay off big time. I will have a video on that (base training benefits) next week. It what's keeps me injury free.
I have a podcast called RunSensible Podcast with lots more info like this. It's available on all platforms.
I came back from a long injury end of 2023 after almost 2yrs of minimal to no running. Took it easy for a few months coming back and gradually built it up like double digit miles. I kept my slow runs really slow for a good while and still include a few plods now. Trained properly for the first time this year which has resulted in the highest milege, fastest times over 5 and 10k and most importantly stayed injury free. Much to he said about the patient approach clocking up those easy miles as you have eluded too 👌 i like your message and well done on getting back to your best 👏💪
@@whereweoffDAD thank you for the message. It sounds like you did everything perfectly with your own training. Keep going - I'm just getting started.
@RunSensible that's the attitude 👏👌
Excellent recap, Neilo 👌 You seem to have the hang of this running stuff now 😎💪
@@markg99 thanks, Sparky.
That's a beautiful beach behind you for morning run.
@@yuhechen7258 thank you. Yes it is but I must confess, I rarely run on it. Sometimes if I'm doing a real easy run but most times I stuck to solid ground.
Well done mate… big improvement !
@@movemorenowjames cheers, James. A long drawn out journey but we'll worth it. I just signed up for Valencia next year too.
Thats a great improvement. Ive been running for about 4 and a half years, and completed my first marathon 2 weeks ago. What should I work on next as i dont have a planned structure going forward. Im not planning to race anytime soon, but would like to maintain my fitness and get faster. I can manage about 3 runs per week,
@@ZaahirJappie I have a podcast called RunSensible Podcast and the last 2 episodes have been about how to improve your Aerobic Running.
@@ZaahirJappie open.spotify.com/episode/61rOrCUx462YMoQ00mUUWi?si=YKFLFyoVR9KKac5ZeC7MNQ
Strava request made 👍 , I train using metrics set out by my coach but my races are always percieved effort .. so sounds like you ran the race perfectly (nice to feel good at the end of it)
@@JohnBirtchetSharpe sounds like a great way to train and race. Request accepted! 👊
@@JohnBirtchetSharpe what are you training for at present?
@@RunSensible running Boston in April. I am looking to run it smoothly rather then pushing for a PB if the latter happens then good , but not my personal focus.
@JohnBirtchetSharpe that's class. Yep I had a goal for Valencia but the main objective was to run it well, which I did.
So your easy running is just marathon pace? You don't run a marathon at easy running pace. 5:40 easy running pace would be about 4:30 marathon pace anyway
@@kmrazordesigns2105 I did the Valencia Marathon last week and ran the first half at 4.22/km. That felt easy but I knew I couldn't hold that pace for the second half so I dropped to 4.35/km.
For me, and I appreciate everybody is different, running 1hr at 4.30/km is really easy in terms of effort or output.
@@RunSensible Cheers for that. Just out of interest what would your average heart rate be at that sort of pace?
@realstradman 138-142bpm
Somedays lower
@@RunSensible Do you know your max HR?
Thanks for sharing. I am not totally convinced by the if I can do it you can do it. While you may have taken a long break from running and came back a slower runner I do think that you history of serious running is a big factor in your impressive progress over a short period of time. What was your peak weekly mileage up till Valencia?
@@Nyelands weekly for most of the year was 40-50km Jan-June, then I'd say 50-60 Juan-Aug, and Aug-Oct 60-70km with peak weeks of 80-85km for about 3wks leading into the marathon. I never did more than 85km in a week but I was very very consistent every week.
@@Nyelands yes my background helps, that's why I mentioned it. I have a group I coach on Strava, if you need any help let me know.
@@RunSensible Okay, Interesting. I thought it would be higher.
@@RunSensible Okay, how does it work? I actually just added you. I plan to run Copenhagen Marathon in May. I ran it this year too but it didn't go well 🙂. But I ran Cph half in September in 1:31 at age 48. Been running consistently for about 2 years.
@@Nyelands Sorry, I only saw this message now. I have a small group on Strava where I coach just a few people. It's quiet now because all the races have ended but you are welcome to join and have a look around. All my weekly Training sessions are there. You can go back and see exactly what I did.
You don't need to pay to join the group but if in the future you want to you can it's €29/month.
Great video…Sounds very sensible to me…!
@@ricforbes1920 thank you, I'm glad you enjoyed it.
Did you say you had a torn meniscus but it only took couple of weeks to recover? I had to stop running for nearly 10 months with mine.
@@macalad1972 it took about 6 weeks to rehab mine. I am a physio so I knew exactly what to do without all the BS.
Look at the rehab videos for torn Meniscus on this channel. I have 4 videos in a playlist.
Great video
@@David-CoolDave thank you. Just recorded a follow up on how I Lost 6kg in that period without calorie restriction.
Great advice, do you mind if i ask what age are you? great times btw keep it up. Nice to hear an irish accent.
@@PatrickConlon I'm 47yoa, Patrick. Thanks for watching.
@@RunSensible thanks yes ive watched a few of the videos and i like the 10 min stretching routine keep up the good work
How can I improved my pace from 4:30 to 3:55 minutes/km
@@mirirshadAhmad-d3p wow - that's great. Well done!
Really enjoyed this. I have a couple of questions:
If 4:22 was marathon goal pace surely 4:30 is faster / more effort than an easy run?
Also: did you ever look at heart rate for easy running or always just going feel?
Thank you (from a 48 year old 5:45 min/km easy pace runner)
@@conradburdekin722
1. This time last year I struggled to run 8km at 5.40/km - now I can run for 8km at 4.30/km without breaking a sweat, actually I could run very easy at 4.30/km for 21km. Heart Rate about 140bpm.
2. Always running on feel but also always wear a heart rate monitor and arm strap. I look at the HR a lot but I'm not led by it. My HR was always lower than what I would say my Zone 2 range is.
I hope this makes sense.
@ thank you
@@conradburdekin722 no problem. Next video is about how I Lost 6kg over this time period without calorie restriction.
What was your marathon av.hr in your race :) ? cheers usually marathon heartrate is about 13bpm above the top of your true "zone2" for reference. So ill guess you av 153bpm for the marathon. ?
@zacsborntorunrunningadvent3441 yes 153bpm average for the marathon.
4:44 to 4:15 last month goal is sub 4hr 2025
@@dkphysique007 if you are running those time the sub 4hr should be very achievable. Keep going!!! 👊
And you ran the time i wanted too 😂 nice beach. And you got have sub3 on the mind now 😮😮
I'll see how I feel next year. I might go for the dub 3hr. My PB is 3hr08 so getting a PB will he the primary goal.
Good day sir. Saw you lost 6kg without a calorie deficit during this process. Would love to know more. Next RUclips video?
@@iqlaasismail2288 that video will be up tomorrow.
@@iqlaasismail2288 thanks for watching and taking the time to. Comment.
I run every day and I think I’m doing it wrong. I get to a certain level then next week I feel like I’m back to square one
@markowen9855 this is normal. Improvement in life with anything is nonlinear. It's always saw tooth. Listen to my podcast I did with Tamir Grant, we talk about this. It's on all platforms, just search Run Sensible and you'll fine it. Don't give up.
This video is now on my channel.