Some really great workouts here! I’ll definitely be adding in some of these in my next build 🙌🏻 question for you mate, at what point in the block do you lock in your target marathon pace? During my build up to my first, I had no idea the pace I could maintain? Great video
Cheers buddy! I start playing with it from the beginning but I mix up the workouts more in the beginning…. you want to really lock in around 10 weeks out, thats peak specificity time… then you’ll do you biggest long run 3 weeks out and taper from 2 weeks out so you’ve got 8 weeks to dial into MP 💪
Brilliant ideas here Andy! The progression run on middle long runs and long runs are my favorite! Nothing prepares me better for grinding in a race when i feel spent! Keep pushing my friend!
I do a 16km progressive run each week which I consider to be an 'essential' workout and a building block to success, and it doesn't matter how fit I am it always requires complete concentration and grind, especially for the last 4 kilometres. I do this run on a treadmill (at 1 degree incline) to ensure I'm hitting the correct paces. Each progression is 4km. I start at an easy pace, then bump it up to a moderate pace, then through to above goal-race-pace, then to an anaerobic pace.
Good selection of workouts. 👍 Don't forget though, the main thing that took you from a 3.54 marathon runner to 2.44 was bloody hard work and commitment.
Great ideas Andy!! I really like them. I’ll have to watch this again to add to my 18 week marathon training block that is coming up. I like how you practice marathon pace, which is really important and sometimes I forget to add to the program. Thanks for sharing!!
all suggestions are great and are worth doing.......hopefully, i will do a few of them, when the summer heat is gone and my key weeks of marathon begin.....today my first 3k time trial in the Puma liberate
@@TheFODRunner Thanks a lot Andy. I am very curious, how close the Puma get to the Vaporfly......the Puma will fight for a place in the rotation, either in the race or in the tempo run category.....all part of the fun
Great tips Andy. I've got my first marathon (Abingdon) in October and having managed a 1:19 half back in February I decided to go for sub-2:50, and I think these workouts will be really helpful.
Great tips Andy. I will be starting my next marathon training block next month, aiming for Boston Qualifying so will definitely incorporate these. I usually have topped at 32km long runs with 4x5km at MP... that was my go to... but one thing I have to agree with you... the moderate runs are so important!! I really think people underestimate them. Keep up the good work and enjoy London!
Some really good suggestions here and advice. I really like Conova 1Ks on/off. The 2 mile blocks at Marathon pace is one I’ll look to adopt. I always feel I don’t do enough race pace workouts (especially shorter distances) but will try more at MP 👍🏃♂️
Solid training plan; well explained. Thanks for the guidance. I need to adapt to my HM and slower pace. Good to see you on the road last night. Julia and I were the star struck tail runners of the running group shouting encouragement. 👏👏👏
Thanks Paul! Ah yes great to see such a huge group out, that was massive! I did shout Hi in the beginning… when I got part way through my workout the humidity hit me a bit 🥵
Good video Andy. Would like to see a video on how you're approaching this block versus your sub-2:40 series you did last spring. Your time wasnt what you were aiming for, so interested to see what's gonna be different this time 👍
Another one I like to do on the odd occasion are doubles. It shocks your body into adapting to fatigue, and the ability to keep going when you're hammered. Plus it's a good way to loosen up from the mornings effort, as this run is usually a little jog. I've gotten good at telling what my body needs over the years.
great video, I have a question respecting how you distribute these workouts during the week or month. How many times per week or month you should do each of them
Great ideas Andy good luck with your training block, just wondering how much Foam rolling and trips to the Physio would you do in a typical training block?, Thank you
Hi Andy. Excellent video as always. Thank you! You mentioned in the video that you don’t recommend any long runs longer than 3 hours. Does this apply to us slower runners? For someone running slower than 11 min mile pace, 3 hours won’t even get you to 18 miles. Is this sufficient or would you recommend a different approach?
Yeah still applies to be honest, I know some people like to go over that mark just once and every now and again it won’t hurt, but it’s scientifically been proven that over the 3 hour mark and your muscle fibres struggle to repair in time for the next couple of runs as the damage done to them over the duration is too much. That doesn’t stop people doing it regularly and successfully though so it’s all about a safe balance of training!
@@TheFODRunner Thanks for the insights on this Andy. I guess that it wouldn’t make any difference if one were to break the long run into two sessions in a given day? Say 2 hrs each with about 4 to 6 hrs rest in between?
I’m not qualified to answer that but that’s a very good question! It’s a bit like a double day! But double days for most doubles don’t exceed 3 hours in total anyway so I’m not sure 🤔 very good question!
Fantastic info Andy. Thanks. Interesting you mentioned you hadn't seen many people doing 5 x 2m. Nick from Run Testers did that very session today 🤣 Nick is a machine though. Those moderate long runs are seen throughout Canova's fundamental phase/recommendations. Anywhere around 90% marathon pace, so your 6.40s come right into that range.
Oh wow did he!! Fair play to him!! Yes that’s exactly where they fall 👍 I was doing them long before I knew about canova… I just used to do them because I liked that “zone”… then I learned more about them from my old coach Chris and got alot better understanding of their purpose 👌
I'm thinking of doing one overrun based on time. My goal is 3:25 so thought I'd do one 3:40 run but not doing it hard but easy. What's your thought? I've also incorporated all the other workouts. Thanks
So one of the golden rules during marathon training is not to go over 3 hours, mainly due to the fatigue it causes in the muscles…. It becomes extremely difficult at that stage to get ready for the next week of training…. Lots of people do this, they seem to be fine but it’s something I’ve always stuck by after reading about it from Jack Daniels then hearing it form multiple other sources… I’ll park at 2:45 in this block probably 👌
Hi Andy, I’m a new subscriber and really enjoying the marathon content sir, so firstly thanks! I’m also fairly new to running and just started during lockdown. I built up to my first marathon around 18m ago and have done a few more since. I’m currently training for Chicago and seeking my first sub 3 (3hrs 4mins PB atm) and had a Q for you re goal pace runs. You mentioned doing big chunks at MP, which really resonates for me. I never understand training plans that incorporate no more than 15-20km at goal pace, but then you are expected to maintain that pace for 42.2km on race day. For my training block I’ve incorporated LRs at MP, so I’ll start at 24km, then 28km, 32km and peak at 36km marathon pace 4 weeks out. However, I never see training plans with whole LRs dedicated to goal pace, especially 30km and above distance. Is there a reason for that and do you think 30km+ LRs at MP is a bad idea to incorporate in a marathon training plan?
Thanks for following along! Great question…. So you’ll find the best athletes really don’t go more than 16 miles at goal pace during a block… some maybe 18 but usually 16…. It’s mainly because you’re balancing getting the stimulus of working at that intensity compared to burning yourself out and fatiguing too much in training…. I remember thinking exactly the same as you… “how will I run that far but only practice at just over half the distance”…. For me the answer is practicing goal pace runs up to 16 miles but then other long runs as less intensity but longer duration… for me in this block hopefully up to 23/24 miles…. The combination of the two is the winning formula (in my eyes)
@@TheFODRunner really helpful sir and appreciate the feedback, I have one more question if I may? I did my first proper marathon (and training block) for Valencia last Dec and incorporated two 23mi LRs in that block. My 3hr 4m PB was in Paris in Apr and I did 4x 23mi LRs in that block. Like yourself, I really enjoy the LRs and for this 18 week Chicago block I’ve incorporated 5 x 23mi LRs (with a mixture of easy, moderate and race pace) and 1 marathon (at easy pace). Again, my logic being that if I need to sustain a certain pace for 26mi I should get close to that distance/pace at least a few times in training. However, again I never see many training plans with many (or any!) 23mi+ LRs for a marathon block. Would you advise against 6x 23mi+ LRs in an 18 week block, or is it fine assuming the effort levels aren’t too high and injury isn’t a problem? For context I averaged ~48mi per week for Valencia, 53mi per week for Paris and aiming for 60mi per week in the current Chicago block. Thx again for the advice sir, much appreciated!
@@jimgoldie4338 I think it comes down to the individual… the golden rule I stick too is never run over 3 hours… no matter what ability… it just fatigues the muscles too much to recover and go again next week… I’ll max out around 2:30/2:40 during this block and won’t go much higher….so I work based on time rather than distance… so I’ve done 21 miles in 2:17 but also 19 miles in very similar time over the past few weeks… one was a hilly run, the other was flatter but still undulating and my plan will be to do as many 2:15+ long runs as I can between now and London… so personably I’d work based on time rather than mileage and also keep track of how the long runs fatigue you for the following week… if training during the week gets too much, dial back the long run and give your body a chance to recover
40km longrun with the last 15 km in my marathon pace was one of my key workout when I did 2.16 marathon .. the first 25km of the longrun went 40 seconds slower than the marathon pace ... if u can do this kind of workouts u gona be strong att the race day
Wow!!! A 2:16 marathon?!?! That’s so fast! Ok so 40 seconds slower sounds like a “steady” pace yes? Then marathon pace for the last 15k…. I might have to try that one!
@@TheFODRunner I did 2.16 20 year ago , but I never was a fulltime runner , I had fulltime office work , but I had a plan how to make it to work and get a good balance in daily life .. its took me 5 marathon to go under 2.20 .. I did 2.19 in the 6 , but I change littlebit more in the program .. like those longruns up to 40 km with marathon speed .. its took me from 2.19 to 2.17 and than 2.16 ... I try some more race to go for sub 2.15 .. but I never make it .. the last try I took 3 month of the work went to Kenya for training but when the race day was I feel so overtrain .. so I finish my last race 2.31 .. after that I feel I was done with marathons. I run 140km-165km training weeks , but if I had gone up to 180km-200km I would never have been able to train as I did, with hard workouts such as hard longruns! My key workouts was longrun up to 40km with the last 15km in my marathon pace and 5×5km in marathon speed .. its to make my body comfortable in that pace .. and than on track I did 200m and 400m to get the over speed workout .. those was my key workout..
@@TheFODRunnerno problem.. it's fun to talk about running with people who are passionate about it👍🏻 U run very relaxed and have a lovely movement pattern .. with right training I think u can make sub 2.30 in near future ..
35/40 miles a week for the 3:54…. 55 miles a week for the 2:44, my marathon progression has gone: 3:54, 3:14(time trial),3:14, 3:54(trail), 2:59, 2:44, 2:56
@@TheFODRunner sorry I meant 2:59 not 2:49!! Reason I ask is I ran my first marathon at 3:42. Would love to get to sub 3 but would like to set realistic expectations for how long this will take! At what stage did you fully take up running as your main form of exercise?
Interesting stuff…they sound slightly “challenging” 😳 Just wondering, have you ever thought about doing your coaching badges? Think a lot of your viewers would interested if you put out the “FOD” marathon plan.
They can sound daunting for sure but it’s more about building fatigue and working through it as MP shouldn’t be too taxing 👌 yeah definitely, I’ve got a few people I’m helping already to help build up some experience
I think there’s too many myths about zone 3…. The best athletes in the world do moderate long runs, you’ve only got to go to the sweat elite channel and watch the “Ethiopian” series where they do a big moderate long run on dirt roads… it’s a staple of theirs… not to mention canova who swears by them 👌
Why not improve the Aerobic system at it's top capacity by doing Treshold work (20min or 3x10min with 2min recovery) combined with very easy runs and Anaerobic System by doing Repeats ? Basically what Jack Daniels is teaching and explaining. He also gives advices about the duration of the above workouts depending on the total week volume so you won't over do it. I don't see any value added in running at an "imaginary" target Marathon pace which is arbitrary and can be way above or below your true potential.
To each their own 🤷♂️ I have big respect for Mr Daniels, he paved the way for a lot of incredible athletes… if you follow me on strava you’ll see alot of 3 x 10 mins across the upcoming block so lots of threshold work 💪 just note, these are some key workouts I’ve found that have really helped me, they don’t make up the full plan
Some really great workouts here! I’ll definitely be adding in some of these in my next build 🙌🏻 question for you mate, at what point in the block do you lock in your target marathon pace? During my build up to my first, I had no idea the pace I could maintain? Great video
Cheers buddy! I start playing with it from the beginning but I mix up the workouts more in the beginning…. you want to really lock in around 10 weeks out, thats peak specificity time… then you’ll do you biggest long run 3 weeks out and taper from 2 weeks out so you’ve got 8 weeks to dial into MP 💪
Great question for all abilities. I seen a chart that says add 10-20 per km to your half pace.
Brilliant ideas here Andy! The progression run on middle long runs and long runs are my favorite! Nothing prepares me better for grinding in a race when i feel spent! Keep pushing my friend!
Thanks mate, yeah professional long runs are great aren’t they!
I do a 16km progressive run each week which I consider to be an 'essential' workout and a building block to success, and it doesn't matter how fit I am it always requires complete concentration and grind, especially for the last 4 kilometres. I do this run on a treadmill (at 1 degree incline) to ensure I'm hitting the correct paces. Each progression is 4km.
I start at an easy pace, then bump it up to a moderate pace, then through to above goal-race-pace, then to an anaerobic pace.
That's brilliat to hear! Thanks for sharing that!
Good selection of workouts. 👍 Don't forget though, the main thing that took you from a 3.54 marathon runner to 2.44 was bloody hard work and commitment.
Thanks buddy, that’s very true… so many miles went into it! As it does with all of us as we improve 👌
Great ideas Andy!! I really like them. I’ll have to watch this again to add to my 18 week marathon training block that is coming up. I like how you practice marathon pace, which is really important and sometimes I forget to add to the program. Thanks for sharing!!
Thanks so much! Good luck with your upcoming marathon block!
@@TheFODRunner thank you!!
Great ideas. Superbly described.
Thank you buddy 💪
Great video, Andy! I’m bookmarking it for the next time I get into marathon training. 👍
Thanks mate!
all suggestions are great and are worth doing.......hopefully, i will do a few of them, when the summer heat is gone and my key weeks of marathon begin.....today my first 3k time trial in the Puma liberate
Best of luck with the pumas! They’re light and fast!!
@@TheFODRunner Thanks a lot Andy. I am very curious, how close the Puma get to the Vaporfly......the Puma will fight for a place in the rotation, either in the race or in the tempo run category.....all part of the fun
Great tips Andy. I've got my first marathon (Abingdon) in October and having managed a 1:19 half back in February I decided to go for sub-2:50, and I think these workouts will be really helpful.
Awesome mate, solid half time, that’s great! Love Abingdon, great marathon to run… it’s fast!
Fast course
Great series of videos Andy regarding run types.
Thanks!
Great tips Andy. I will be starting my next marathon training block next month, aiming for Boston Qualifying so will definitely incorporate these. I usually have topped at 32km long runs with 4x5km at MP... that was my go to... but one thing I have to agree with you... the moderate runs are so important!! I really think people underestimate them. Keep up the good work and enjoy London!
Great! 4 x 5K is a really big workout, fair play 👏 yeah can’t beat a solid moderate effort, they’re just my bread and butter
Great video! What HR range (%) should you be holding during the Mar Pace efforts. If you go over LTH, are you going too fast? Thx
Great tips Andy. Starting my block for debut marathon in Newport this October. Will be using some of these!
Brilliant mate best of luck with the training!
Great tips buddy! 💪👍🏃♂️💨 Thank you!
Thanks!
Fantastic video and great ideas. Thanks!!!
Thanks mate!
Some really good suggestions here and advice. I really like Conova 1Ks on/off. The 2 mile blocks at Marathon pace is one I’ll look to adopt. I always feel I don’t do enough race pace workouts (especially shorter distances) but will try more at MP 👍🏃♂️
Thanks mate 👌
Solid training plan; well explained. Thanks for the guidance. I need to adapt to my HM and slower pace. Good to see you on the road last night. Julia and I were the star struck tail runners of the running group shouting encouragement. 👏👏👏
Thanks Paul! Ah yes great to see such a huge group out, that was massive! I did shout Hi in the beginning… when I got part way through my workout the humidity hit me a bit 🥵
Good video Andy. Would like to see a video on how you're approaching this block versus your sub-2:40 series you did last spring. Your time wasnt what you were aiming for, so interested to see what's gonna be different this time 👍
Great idea Joe, definitely some changes this time!!
Great vid Andy, heaps of very helpful workouts here.
Awesome stuff 👍
Dude I don't know if it matters to you, but I think you are one of the best running RUclipsrs. You put other "bigger" channels to shame.
That’s very kind Chris thank you 🙏
Another one I like to do on the odd occasion are doubles. It shocks your body into adapting to fatigue, and the ability to keep going when you're hammered.
Plus it's a good way to loosen up from the mornings effort, as this run is usually a little jog.
I've gotten good at telling what my body needs over the years.
Yeah I’ve recently undertaken double threshold days in my latest training block and it’s been incredible 👏
Some great tips. I will be trying some of those progressive workouts. I feel mixing up pace makes the workouts more enjoyable.
Awesome! Yeah they really do, they’re good fun 👌
great video, I have a question respecting how you distribute these workouts during the week or month. How many times per week or month you should do each of them
I was doing one workout midweek and then a long run workout at the weekend 👍
These workouts look pretty interesting. I need to try some of this out.
Thanks suzie!
Nice list of workouts and very useful video. 2.5hr is also my gold standard long run time 😃
Thanks! Yeah that’s the sweet spot! for me!
Great ideas Andy good luck with your training block, just wondering how much Foam rolling and trips to the Physio would you do in a typical training block?, Thank you
Thanks mate! Foam rolling after very hard session usually and a sports massage once a month 👌
Hi Andy. Excellent video as always. Thank you!
You mentioned in the video that you don’t recommend any long runs longer than 3 hours. Does this apply to us slower runners? For someone running slower than 11 min mile pace, 3 hours won’t even get you to 18 miles. Is this sufficient or would you recommend a different approach?
Yeah still applies to be honest, I know some people like to go over that mark just once and every now and again it won’t hurt, but it’s scientifically been proven that over the 3 hour mark and your muscle fibres struggle to repair in time for the next couple of runs as the damage done to them over the duration is too much. That doesn’t stop people doing it regularly and successfully though so it’s all about a safe balance of training!
@@TheFODRunner Thanks for the insights on this Andy. I guess that it wouldn’t make any difference if one were to break the long run into two sessions in a given day? Say 2 hrs each with about 4 to 6 hrs rest in between?
I’m not qualified to answer that but that’s a very good question! It’s a bit like a double day! But double days for most doubles don’t exceed 3 hours in total anyway so I’m not sure 🤔 very good question!
Fantastic info Andy. Thanks. Interesting you mentioned you hadn't seen many people doing 5 x 2m. Nick from Run Testers did that very session today 🤣 Nick is a machine though. Those moderate long runs are seen throughout Canova's fundamental phase/recommendations. Anywhere around 90% marathon pace, so your 6.40s come right into that range.
Oh wow did he!! Fair play to him!! Yes that’s exactly where they fall 👍 I was doing them long before I knew about canova… I just used to do them because I liked that “zone”… then I learned more about them from my old coach Chris and got alot better understanding of their purpose 👌
I'm thinking of doing one overrun based on time. My goal is 3:25 so thought I'd do one 3:40 run but not doing it hard but easy.
What's your thought? I've also incorporated all the other workouts. Thanks
So one of the golden rules during marathon training is not to go over 3 hours, mainly due to the fatigue it causes in the muscles…. It becomes extremely difficult at that stage to get ready for the next week of training…. Lots of people do this, they seem to be fine but it’s something I’ve always stuck by after reading about it from Jack Daniels then hearing it form multiple other sources… I’ll park at 2:45 in this block probably 👌
Hi Andy, I’m a new subscriber and really enjoying the marathon content sir, so firstly thanks! I’m also fairly new to running and just started during lockdown. I built up to my first marathon around 18m ago and have done a few more since. I’m currently training for Chicago and seeking my first sub 3 (3hrs 4mins PB atm) and had a Q for you re goal pace runs. You mentioned doing big chunks at MP, which really resonates for me. I never understand training plans that incorporate no more than 15-20km at goal pace, but then you are expected to maintain that pace for 42.2km on race day. For my training block I’ve incorporated LRs at MP, so I’ll start at 24km, then 28km, 32km and peak at 36km marathon pace 4 weeks out. However, I never see training plans with whole LRs dedicated to goal pace, especially 30km and above distance. Is there a reason for that and do you think 30km+ LRs at MP is a bad idea to incorporate in a marathon training plan?
Thanks for following along! Great question…. So you’ll find the best athletes really don’t go more than 16 miles at goal pace during a block… some maybe 18 but usually 16…. It’s mainly because you’re balancing getting the stimulus of working at that intensity compared to burning yourself out and fatiguing too much in training…. I remember thinking exactly the same as you… “how will I run that far but only practice at just over half the distance”…. For me the answer is practicing goal pace runs up to 16 miles but then other long runs as less intensity but longer duration… for me in this block hopefully up to 23/24 miles…. The combination of the two is the winning formula (in my eyes)
@@TheFODRunner really helpful sir and appreciate the feedback, I have one more question if I may? I did my first proper marathon (and training block) for Valencia last Dec and incorporated two 23mi LRs in that block. My 3hr 4m PB was in Paris in Apr and I did 4x 23mi LRs in that block. Like yourself, I really enjoy the LRs and for this 18 week Chicago block I’ve incorporated 5 x 23mi LRs (with a mixture of easy, moderate and race pace) and 1 marathon (at easy pace). Again, my logic being that if I need to sustain a certain pace for 26mi I should get close to that distance/pace at least a few times in training. However, again I never see many training plans with many (or any!) 23mi+ LRs for a marathon block. Would you advise against 6x 23mi+ LRs in an 18 week block, or is it fine assuming the effort levels aren’t too high and injury isn’t a problem? For context I averaged ~48mi per week for Valencia, 53mi per week for Paris and aiming for 60mi per week in the current Chicago block. Thx again for the advice sir, much appreciated!
@@jimgoldie4338 I think it comes down to the individual… the golden rule I stick too is never run over 3 hours… no matter what ability… it just fatigues the muscles too much to recover and go again next week… I’ll max out around 2:30/2:40 during this block and won’t go much higher….so I work based on time rather than distance… so I’ve done 21 miles in 2:17 but also 19 miles in very similar time over the past few weeks… one was a hilly run, the other was flatter but still undulating and my plan will be to do as many 2:15+ long runs as I can between now and London… so personably I’d work based on time rather than mileage and also keep track of how the long runs fatigue you for the following week… if training during the week gets too much, dial back the long run and give your body a chance to recover
@@TheFODRunner ty sir, really appreciate it. All the best for the upcoming race and your prep for Lon, I look fwd to seeing how you get on!💪🏻
I like a mid week progression run as well :)
Great runs aren’t they 👌
40km longrun with the last 15 km in my marathon pace was one of my key workout when I did 2.16 marathon .. the first 25km of the longrun went 40 seconds slower than the marathon pace ... if u can do this kind of workouts u gona be strong att the race day
Wow!!! A 2:16 marathon?!?! That’s so fast! Ok so 40 seconds slower sounds like a “steady” pace yes? Then marathon pace for the last 15k…. I might have to try that one!
@@TheFODRunner I did 2.16 20 year ago , but I never was a fulltime runner , I had fulltime office work , but I had a plan how to make it to work and get a good balance in daily life .. its took me 5 marathon to go under 2.20 .. I did 2.19 in the 6 , but I change littlebit more in the program .. like those longruns up to 40 km with marathon speed .. its took me from 2.19 to 2.17 and than 2.16 ... I try some more race to go for sub 2.15 .. but I never make it .. the last try I took 3 month of the work went to Kenya for training but when the race day was I feel so overtrain .. so I finish my last race 2.31 .. after that I feel I was done with marathons.
I run 140km-165km training weeks ,
but if I had gone up to 180km-200km I would never have been able to train as I did, with hard workouts such as hard longruns!
My key workouts was longrun up to 40km with the last 15km in my marathon pace and 5×5km in marathon speed .. its to make my body comfortable in that pace .. and than on track I did 200m and 400m to get the over speed workout .. those was my key workout..
Wow this is amazing to hear your marathon journey! I love it!! Thank you so much for sharing 🙏 and for sharing your great workout ideas too!!
@@TheFODRunnerno problem.. it's fun to talk about running with people who are passionate about it👍🏻
U run very relaxed and have a lovely movement pattern .. with right training I think u can make sub 2.30 in near future ..
@@Team.L 🙏🙏
How long did it take you to move from a 3:54 marathon to sub 3hrs? How many miles a week were you running on average to get to that?
35/40 miles a week for the 3:54…. 55 miles a week for the 2:44, my marathon progression has gone:
3:54, 3:14(time trial),3:14, 3:54(trail), 2:59, 2:44, 2:56
@@TheFODRunner thanks mate! And how many years between the 3:54 and the 2:49?
3:54 was 2016, 2:44 was 2020 👌
@@TheFODRunner sorry I meant 2:59 not 2:49!!
Reason I ask is I ran my first marathon at 3:42. Would love to get to sub 3 but would like to set realistic expectations for how long this will take! At what stage did you fully take up running as your main form of exercise?
@@eggbert6900 oh ok that was 2019 so 3 years… it could be done much quicker but I was a spanner and went out too hard on the couple I did inbetween!
GREAT tips Andy! from a WHUFC FAN ahahahahaha
NOOOOO! Not a West Ham fan 😞
@@TheFODRunner UP the HAMMERS!ahahahah above that is the running and what you are doing is GREAT!
Great advice & content mate... Pity about the top you're wearing 🤪
Cheers buddy…. The shirt is here to stay 💪
Interesting stuff…they sound slightly “challenging” 😳 Just wondering, have you ever thought about doing your coaching badges? Think a lot of your viewers would interested if you put out the “FOD” marathon plan.
They can sound daunting for sure but it’s more about building fatigue and working through it as MP shouldn’t be too taxing 👌 yeah definitely, I’ve got a few people I’m helping already to help build up some experience
Wouldnt moderate pace put us in the dreaded zone 3 no benefit zone?
I think there’s too many myths about zone 3…. The best athletes in the world do moderate long runs, you’ve only got to go to the sweat elite channel and watch the “Ethiopian” series where they do a big moderate long run on dirt roads… it’s a staple of theirs… not to mention canova who swears by them 👌
Go Spurs!!!! 😁
COYS 🔵 ⚪️
Why not improve the Aerobic system at it's top capacity by doing Treshold work (20min or 3x10min with 2min recovery) combined with very easy runs and Anaerobic System by doing Repeats ? Basically what Jack Daniels is teaching and explaining. He also gives advices about the duration of the above workouts depending on the total week volume so you won't over do it.
I don't see any value added in running at an "imaginary" target Marathon pace which is arbitrary and can be way above or below your true potential.
To each their own 🤷♂️ I have big respect for Mr Daniels, he paved the way for a lot of incredible athletes… if you follow me on strava you’ll see alot of 3 x 10 mins across the upcoming block so lots of threshold work 💪 just note, these are some key workouts I’ve found that have really helped me, they don’t make up the full plan
Bob on that...
Great video...shame about that top! 😄
😂
Love me some FOD runner! Love me some training videos! Does NOT love me some Spurs 😩 sorry Andy 👎 YNWA
HAHA COYS!! think we cost you the title last season didn’t we… couldn’t get that second goal against us at anfield 😉
@@TheFODRunner don't talk to us about Kane's red card or Jota's pen that should have been ☹️
COYS
💪
ahhh you are spurs fans..😁
Of course 💪
My No.1 point would be never EVER wear a Tottenham Hotspurs top!!! :-)
Sadly that’s not a valid point and cannot be counted as part of this discussion COYS
@@TheFODRunner 😂
im the 100th comment
🏆