Table of Contents:
16 WEEK MARATHON Training Plan
Video taken from the channel: FORDY RUNS
Marathon Training Blocks: Volume Schedule, Peaking, & Pacing
Video taken from the channel: Seth James DeMoor
Sub 3.30 Marathon Training Plan Tips To Run Faster
Video taken from the channel: Vo2MaxTips
How To Structure a Weekly Running Plan
Video taken from the channel: Endurance Hour
HOW TO RUN A SUB 1:30 HALF MARATHON: Training tips & workouts | Sage Running
Video taken from the channel: Vo2maxProductions
Deciphering Your Intermediate Marathon Training Schedule Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at a moderate effort for 45 to 60 minutes.You should be able to run the following schedule for at least 4 to 5 weeks with little trouble before starting the 20 week intermediate marathon training plan. 1) coolrunning – Beginner Marathon Program. The 20-Week Intermediate Marathon Training Plan.
Check.This intermediate training schedule helps you improve marathon finish time and shorten recovery time. By now your body has experienced a lot of long runs and can recover in less time, allowing you get ready for the next race within six to eight weeks. Coming from the beginner schedule.
Also, there is a slight step backward in the weekly total distance.Use this 18-week intermediate marathon training schedule to help you run a personal record (PR) in your next marathon. To start this plan, you should already be running about 30 to 60 minutes at a time, about 4 to 5 days a week and can run up to 6 miles comfortably.
If you’re not up to that, try this beginner marathon training schedule.Daily marathon training schedule for intermediate level runners. Plenty of training tips and useful advice for marathon runners.This 12-week intermediate half-marathon training schedule can help you run a personal record in a half marathon.
Follow this plan to the finish line.If you’re used to running regularly, our intermediate, free marathon training plan, will help get you round 26.2 miles between 3:30-4:30.Intermediate Running Schedule No matter what training plan used, there is always a common schedule.
This includes three runs per week, two rest days, and two cross-training days. This tends to be the magic formula for success.16 Week Intermediate Marathon Training Plan T = Tempo Run (E.g. T X 5 = A tempo run of 5 miles) You should try and pace your tempo runs about 15 secs faster than your marathon goal minute/mile pace. However a good guideline is too just run at a slightly difficult speed.
The Intermediate 1 program offers a slight jump in difficulty from the Novice programs. You begin in Week 1 with a long run of 8 miles instead of 6 miles. You thus get to 20 miles for your long run by Week 13, which permits a second 20-miler in Week 15.
Midweek mileage is slightly higher, but instead of cross-training on the weekends, you get more serious about your running and do a second run of 5-8 mile.MARATHON TRAINING SCHEDULE: Intermediate 4day/week plan Should have 25-30 mile/week running base for at least 2 months Cross-training: Alternate workout of 30-90 minutes, and not with great intensity E-Cross: Cross-training 30-60 minutes, easy pace Pace: Per-mile pace you’re aiming for in the marathon.All you need are 3-4 days of running, cross training and a few rest days in between during the week. For the intermediate, advanced, or veteran runner, the half marathon is a great distance because it still requires a lot of endurance, but doesn’t need as much time and commitment as training for a full marathon.
If you are training for your first marathon, this is the training Novice 2. Novice 2 is designed to fit comfortably between the Novice 1 and Intermediate 1 marathon plans. It is designed for runners who may already Intermediate 1. Hal’s Intermediate 1 Marathon Training.MARATHON – 16 WEEK INTERMEDIATE TRAINING PLAN. a group environment or a coach or experienced personal trainer. 4x 800 is one example which can build to 8x 800 as the schedule progresses. You run the 800 metres or whatever the chosen distance is at the faster pace.
Then walk or jog 400metres very easily before repeating the faster distance.For those looking for a simplified intermediate training schedule with only 3 runs per week, check out 3 Day a Week Half Marathon Training Schedule. Types of Workouts. Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on building your endurance and strength.
When the schedule calls for CT, do a cardio activity other than running (bikin.
List of related literature:
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| from Advanced Marathoning |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Marathon: The Ultimate Training Guide |
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| from Running Encyclopedia |
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| from Advanced Marathoning |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from Triathlon Science |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from The Art of Running Faster |
140 comments
Seth! Awesome video. Very much in line with my reading on Jack Daniels Running Formula. Would love to hear a deep dive on your approach to pacing within the format presented today. When and where do you like to incorporate Repetition Pace, Threshold, and Marathon paces into your training block?
My first half marathon ever and my only one so far was last May (2019). Without training for it I ran 1:15:35. I am a runner so I can run but I never trained formally for it
Big THANK YOU for converting to metric. Really appreciate your effort ����
Used to do 4 week blocks going up in volume and intensity for 3 weeks followed by 1 easy recovery week.
At peek training would do
Tue 4x3k,
Wed 25k
Sat 15k plus 5 in MT
Sun 30-35k
I am following prioritization training this year. I plan to have more about it on my channel in the next week or two if your interested.
For my last marathon, I believe that I didn’t do a proper base build-up or aerobic build-up. It was my second marathon and I was running all my runs around 60 to 90 % in terms of effort level. I believe that if I had slowed down, I would have been in a better shape for the race. Lastly, I wanna emphasize high volume in marathon training rather than workouts or intervals. I’m planning on heart rate training for now and introduce intervals and faster workouts a month before my race. This method might take longer but I believe it would last longer for future races.
Why only hold your best training for a few weeks? I find better results from more consistency. If I train well for 4 weeks, I’ll be able to train at faster paces the following month (similar volume), and for every month after until I either race or get sick or injured. As long as I am always running within my limits, I can keep improving. Maybe 6 months consistency and then there will be limited returns on the training investment. I think it depends on how often you want to race and how well you can recover from each one.
1:11 Half marathoners, any advanced tips on how to run sub 1:05????????????
I thought this was a joke at first when I read the title. I’m just racing 8k but my long runs are 15 miles and I typically split the 13 miles at about 1:24 and that is nothing
I feel it when I push up the speed… for example, I’m now at 6.40/mile… I know what you mean by strength… you certainly dont feel that demand at slower speed… but once into the 6’s…. yes, i feel that after a’while. Want to get much, much quicker! Got a way to go.. but seeing fitness improve week on week. I actually alternate weeks between enduro and speed training.
Thanks for also covering the km times for us Canadians/europeans!
Thank you Seth!!
One question.. when do you stop your speed/interval training? When you start the 3 week taper? Or do you continue those with the lower miles?
I would already be able to run a sub 1:30 half-marathon, I would say towards 1:20 or slightly more. But at the moment I run shorter distances (mostly on the track) and go up to 10km on the road.
hi!!!!anybody know brand or name of watches used for runing that make that pitch…that you can change the ritm/frequancy of pitch…Thank you for who know
Sage,
Thanks so much for the video. A lot of good thoughts here. I’m trying to get down to 1:24– 1:25 myself in a half on September 24th. I also just found out I made my Army post’s team for the Army Ten Miler, and that race will be on October 8th. so my question is, what recommendations do you have in regards to running a strong half and still being sharp and ready for the 10 Miler a couple of weeks later? Any feedback would be greatly appreciated.
Really good explanation of the faster “two fingers”, but for the slower one, what would be a good distance for the long run? Or should I do more of them (2) per week to up my mileage?
70 miles a week is great for those with at least 5 years of experience. I’ve been running for nearly 12 years and as a national class masters runner, 70 miles is my high end before introducing doubles
I really appreciate you and your videos! Definitely the BEST in this category!!
Hi Seth, do you do any tune up races like a half marathon/10k as part of the training?
Seth this VLOG will be a huge hit on YouTube. Excellently done!! I’ve been Marathoning for 10 years and agree with everything. QD: I go with a 16 week block and cut back every 4th week. Never fell to injury during training.
Thanks for all your vids Sage. I always find myself coming back to your vids over, and over again! ������
Volume of training is important how about Specificity of training next? Say how much time are you running near Goal Marathon Pace, and how does that specificity build throughout the cycle. That bridges the gap between volume and performance using a 5k analogy, running 20mins easy for a 5k is not nearly as helpful or indicative as running 20mins of interval work of 5k Goal Race Pace. The later would contribute more to 5k fitness and show how ready you are for that goal pace. Do you have Marathon Pace training laid out in a similar way, to perhaps start running 5 miles at Marathon Pace and increase to 15 miles at Marathon Pace by the end of the cycle?
Hey, my 5k and 10k best is 19:22 and 40. Can you give me some tips to improve it?
Very helpfull vlog. Well explained. Can’t wait for the next vlog about training strategies.
my best time is 1 hr 39 you think i can do it i got 2 months
If you are serious about running a marathon or want to set a PR then this marathon training courses “Zοrοtοn Axy” (Google it) is important. I`ve read a number of books on marathon training and run two marathons and about Fifty half marathons. This is a really motivating as well as reassuring guide. I was able to get methods that I didn`t learn about..
Sage… how would someone train for a 5k/half back to back ten months from now????
QD: I’m fortunate that I belong to a running club in NYC (dashing whippets) where we train for key marathons using a 16 week plan. We do 3 quality workoutsTuesday tempo runs, Thursday speed workouts, and a Saturday long run. The other days are easy recovery runs or rest / cross training. All of these runs grow a bit each week (10% rule) I’m doing the advanced Boston plan, which aligns pretty close to what you outlined, though I peak at only about 70 miles a week and only do a 2 week taper. Right now I’m nearing 50 miles per week. We had 50 people out running tonight’s tempo run, which really makes it a fun, social experience as well. I’ve done 4 marathons in the last 2 years with this group, with each faster race faster than the one before (last 3 BQ’s). So this has been a good training plan for me.
Not certain about the points made but,if anyone else wants to learn about best marathon training try Niposcu Complete Running Adviser (Have a quick look on google cant remember the place now )? Ive heard some interesting things about it and my co-worker got excellent results with it.
I definitely second the the hold off for interval training. I started speed work the first week (6 weeks) ago and while not “tired” or unable to complete my runs each day, it does feel more challenging and I’m afraid I’ll be “race day ready” sooner than I should be.
You spend hundreds of Dollars on shoes…get some decent microphone and I’ll listen to your content. Until then, it hurts my ears.
do people actually find it it hard to run a sub 90? I did it on my first attempt and wasn’t even tired at the end.
I know that the marathon is different beast but I want to hear from you about the 3hr marathon barrier. I know people that run 1h25′ for half and cannot break 3h for a marathon and some that even run slower marathons than myself and they easily run under 1h30 for half. My half best is 1h32′ & my marathon is 3h08′ but there is a girl in my running group that runs 1h25′ for half and just broke 3h20′ last year after 7 marathons.
did he say 3.03 pr. km pace for half marathon? That is 19.7kmh???
Never ran a marathon, just started running, how long should I take to build up to running a marathon?
The maximum i can run at the moment is 10 kilometers in 67 minutes. I know its slow, but is it possible to train for a half marathon in 2 month or should i leave this idea? There will be a half marathon in our town in 2 month and i really want to participate.
Great vid Seth, so helpful…Q: in which effort should I run in the first weeks building the arobic base?
for the 4-6mins rest, shall we do passive rest or active rest?
You should realize that there are people that do 11 min miles! Older runners, don’t count them out.
I was able to prepare for my half marathon training utilizing this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I just only used 6 weeks of the given schedule! I am currently using it for my marathon training program, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training, and set another PR..
I’m looking forward to finally being able to use the base building plan. I’m finally around the 20 mile. Got a half I need to get out of the way, then a 10K and then I shall start.:)
I offered this marathon training program “Zοrοtοn Axy” (Google it) to my running-addicted brother a couple of years ago, and he`s been following the training guide since then. A week ago, he took 4th place in his age group in a Nationals-level 12k race. When you are serious about marathons or other distance racing, this is actually the greatest training around..
I did it in 1:24:45 that is my personal best. Now I want do it under 1:20. It is not a big deal, you just have to train every week at least two times 10 to 15 km per training.
What length of tempo run would you recommend during the time between seasons?
Production quality of your vlogs is always improving. Much appreciation for your efforts, Seth! I look forward to 7am everyday ��
QOD:Haven’t done a marathon yet, but with full time work and a son with extra needs, I just run as much as I can.
But to give me a guide (and only a guide), I love using http://www.to-getthere.com/schedule it hooks into Strava & updates the plan as I go
hi. Thanks for your videos. very interesting and new training information although I have been running for almost 3 years from time to time. I ran 4 hours marathon last year and planning to improve, but didn’t train properly for long time, will have to start from the beginning. tried to download your free baseline training plan and it doesn’t open on my mobile device. will try on the desktop but it seems pdf is corrupted
How important is being the “Target” weight? like basically being under 190lbs
I am 16 and just decided a couple months ago to run my first half marathon and only ran around 3 times a week and was shooting for 1:40 and got 1:29
Just did my first marathon this past Sunday…the rock n roll marathon here in Arizona finished it in 4:23:53….I just want to thank you man so much…the fact that you were still so motivated to make videos and to continue to help us even though you’ve been injured these past couple of weeks truly I think motivated me even more than your actual running videos…so again thank you I hope you continue inspiring people and I look forward to running many more marathons
tune in for the la marathon, going to attempt to break 3 as a 17 year old in my first marathon. Half marathon pr, 1:22
If you are training at 5,000′ elevation, for a race at sea level, how would you adjust the training paces?
Very cool! Appreciate the tips and work outs, I like how you break it down! Keep it up
Thank you Seth for sharing your training plan!
QOD: My marathon training block for Amsterdam 2020 (target time 3h38) will be a total of 12 weeks (4 runs a week), starting at around 20 miles on Week 1 and going up to around 45 miles on Weeks 8/9/10, then tapering. As I don’t have time to increase my mileage and work on my aerobic fitness, I need some speedwork every week to get in better shape. With limited mileage, I can’t get better if I only run slower than or at my marathon pace.
“It’s a very fast time..”, well tbh it’s my recovery run, but for mortals..
Good stuff. Just came across your channel. Fellow runner here, will start training for a sub- 1:45 half soon which takes place in late April. I ran everyday in 2018, for a total of 2500k (2 marathons), but am just going to do 4-5 runs per week this year. Attempting a sub-20 min 5k in May, then a sub- 1:40 half attempt in late July. I might run my first 50k in October, on just a local route with a friend, but that’s yet to be determined. Looking forward to following along on your journey. Cheers!
Seth, have you had muscle biopsy or genetic testing to see your mix of Ft to St? Steve Magness in The Science or Running recommends individualizing peaking, taper and when to add intervals (and what types) based upon is the runner FT or ST predominate or a mixed. Watching your planning it seems your mostly ST?!?
Hi sage, I’m a big fan. I have to say, your videos have informed me so much, they definitely help me figure out sensible training runs. Thanks so much. Any chance you could do a vid on % improvement for the marathon. I’ve done a 3.12 marathon and was at my limit and I’m not sure if I can improve…
I started running a few years ago with a good general fitness base and did my first half marathon a few months later, running a 1:34. I ran two more 1:34 half marathons later that year (though the weather and course conditions got progressively harder so I was improving each time) then hit 1:29 on my fourth attempt. I ran tons of 5ks throughout that year and I think that was definitely one of the elements that got me there. To run sub 1:30 in the half you should be able to consistently run sub 20:00 in the 5k and sub 41:00 in the 10k, and preferably a bit faster.
I was only running about 25-30 miles per week when I ran sub 1:30 for the first time and although I would later improve my time slightly ( 1:27 is my current PR) by upping the mileage I felt like quality over quantity in my miles was key. That meant a long run of up to 15 miles most weekends (sometimes with a “fast finish” goal pace during the final 5k), V02 max intervals on Tuesdays (usually 5x1000m unless racing that weekend) and a tempo run at 6:40 pace on Thursdays. I probably ran 4 times per week on average, taking 1-2 full rest days and saving plenty of time for strength training. You will increase your chances at a sub 1:30 half if you trade in junk miles for strength training!!
Thank you for your advice. This is very useful. You’ve inspired a lot of people. Can you also give us an advice how to keep calm the night before the race.
Sage, thanks for all your tips! I had one question about base building, I run about 45/50 mpw but when I try to increase mileage I start getting little tweaks here and there.
Here is the question.
If I do my normal mileage with all the workouts you talked about, how effective would hitting the elliptical or bike be on the aerobic base afterward? So do the quality first then try to do volume in other forms so I stay injury free.
128 half pr. But want a better time.
Sage, you often recommend 5 to 6 day training weeks, yet other runners have often recommended 3-4 day training weeks. How do you safely ramp it up to 5-6 days, while also increasing distance? Are there things you recommend for your students to avoid injury? How fast should we increase distance, say from only 20 miles per week?
Hi Seth. Thanks for your continuing gift to the running community. My questions/thoughts are: is it not recommended that you spend most of your last few weeks on race-specific runs? That is, in the latter part of the training block, you increase mileage to simulate fatigue, while you also reduce interval speed workouts.
Given your injury history, whats the advantage to such high volume? Many running coaches state that after 50-60 miles/wk for marathon training your risk/reward ratio goes higher with increasing risk and higher than the reward. Would it not be better to lower the volume and work on keeping intensity high by adding speedwork drills, cross training, and weighlifting before you taper? My thoughts are high miles/week is more of a mental boost not physical.
Wow that puts it into perspective. I’m struggling to maintain 3.50/km over 10k and you’re doing 3.03/km for a half marathons! Mental.
QOD: I start from a solid base and then work up to peak mileage over the course of 10 weeks. I’ll hang at peak mileage for 2-3 weeks and then taper for 2-3 weeks till race day.
Do you sell those T-Shirts? I would love to support your channel by bying and wearing one of those shirts! Btw awesome video, exactly what I need for the summer! Keep up the good work, always love to watch your content.
Qd: my marathon training starts from a base volume of 70km/week, 1 track session with longer tempos and one with shorter intervals. I basically add only a longrun on sunday (starting at 16km, end 34km) taper down from a max 100km in three weeks to 40km in the last week. Because of my experience in longer races i just ramp-up in two weeks from 70 to 100km. Not enough time in the week to add extra km in the marathon block. I know i can absorb more volume since i don’t hit injuries during the training. Seth for you i would start off higher in volume so the ramp-up is less steep. But thats up to you
I think your training is very different from most of us because of two reasons. First of all, you are racing more often and secondly, you don’t do your training at sea level. Anyone who is running marathons twice a year, have to structure the training differently. I have developed my training philosophy based on Canova, Daniels and some other guys and I believe that the period before the training blog is even more important than the training blog itself because if you ran a race every six months, you should not let your fitness level drop too much between the race and start of the training blog. So I would like to do the basis before the training blog starts. It means at least 8 weeks running averaging about 80 mpw. At that point the emphasis is on slow running but I do some intervals at different paces. Needed recovery is very quick because intervals are shorter than in the marathon training blog and recovery jogs longer. Even temporuns are done in intervals. For example I don’t run Daniels’ 20 minutes tempo runs at this point but for example 2 times 10 minutes. I also like to run some 800 meter reps but not very many. I like to have the African mentality in those workouts that I keep them fast but don’t try to run very many kilometers. Once the fitness level improves, I add volume. That is different from some European philosophy where you keep the amount reps the same but increase the pace when your fitness improves.
I also need to notice that I have reached the needed fitness level before I can enter the marathon training blog so that I know that I can do the workouts. I started my current marathon training blog yesterday and it is structured in a Canova way. Compared to the period before the training blog, I have started to increase paces of some runs but still keep some recovery runs very slow. I am having a polarized approach in the fundamental phase and put emphasis on both speed and volume. This phase is now either 7 or 8 weeks. I am not exactly sure because I don’t know which marathon I will run. Then after fundamental phase when I have the ingredients that I need for my specific training, I am going to start the specific phase that lasts 10 weeks. Then the focus is on building the capability to run the marathon distance without bonking. I know that I would be able to run 25 or 30K at marathon pace 8 weeks before the race but it’s not enough. I need to be able to run the whole marathon and therefore in this period I have less workouts (only 1 plus the LR per week) but they are harder. There is quite a lot running around the goal race pace then. Anything can happen in terms of weather, health or issues like that but in general I don’t like to play lottery. I want to be prepared at the starting line. In my opinion the following comment from Canova describes very well what marathon is all about: “I am against the idea that marathon is something strange and after 30 kilometers there is the wall. Is something strange when there is not good training. But when you prepare exactly what you are able to do, you know. And only if you do some mistake, become problem for you but if you don’t do any mistake, you know very well what will happen ’til the end. Nothing strange.”
So 2-3 months base which includes gradual build-up of volume and pace, then 6-8 weeks fundamental period that isn’t very different from the end of the base phase in the beginning but more structured and finally a marathon specific period of 10 weeks.
Woa. I was so confused with the new background haha. Thought it was an official shoe store
Hi! I am 4 weeks out from my next marathon. How fast should I be able to run 20 miles at this point, if I were to break 3:30? Thank you!
Is it good that I ran a. Half marathon in 1:28 as a freshman
QOD: I’m am currently training for my second marathon (Boston). I ran my first marathon after 2 years of no running. Followed the Hansons marathon method 16 week plan and ran 2:55 and I’ve had friends use the plan for the first time and PR by 10-15 minutes. This plan is different then Seths because it has you do 5k type speed at the beginning before longer intervals to help with running economy. Different methods work for different people. Good luck to everyone in their training!!
The most important aspect to learn thus… training is a personal individual art that you have to experiment with to find what works for you. Do not buy or download “training programs” from the internet or any other source.
Great video, explanation, and content Seth. Expanding on experience level, I suggest looking at yearly miles and calculate a baseline average weekly mileage. Increase from there. Experienced runners don’t necessarily need to start from 0, but you accurately bring up injury history ��
Im a rather big dude (powelifting, 189m, 92kg) ran a couple marathons (4) and started with triathlon last year. Due to the virus all my races got cancelt, gym are closed and so I thought, why not use the time to work on my anaerobic capacity. However trying to stay in zone 2 is so f** slow and fucked up. I ran 10k yesterday, trying to stay in zone 2, at one point I was going @min/km and had a heartbeat of 160 bpm (im 26 so I try to stay under 140 bpm for zone 2) and I thought f*** it, speeded up to 5min/km but my hear rate stayed at 160?!?! Is it my watch (Garmin 3)?! Or does running intentionally slow increases you energy consumption cause of form breakdown?! Im just really confused. Ah forgot to say, that I have been running slower for the last 8 weeks (typically 50-60k a week). My morning hear rate, according to my watch, was 47 bpm.
Can you guys give me maybe a clue what to think or do about it? Should I lose bunch of weight or is there a special technic to run slow?
Thanks a lot,
greetings from Germany
QD: agree with you that it depends on my base. Starting from the same point you are, coming off an injury and only ran 13 miles last week so pretty low for my first week of marathon training. Will increase my mileage by 10-15% per week over the next 14 weeks (18 week block with first four weeks really just base building), peaking at 45-50 miles/week for 2-3 weeks and doing a 3 week taper. I also take down weeks every 3-4 weeks. I definitely think the average runner should not be increasing by 10-15 miles every week, and I’d also say that 70 mpw is probably too much for the average runner. Most mid-pack runners that I know run 40-50 miles a week at peak for marathon training
I jumped up to 70 miles a week this year after about 30 miles a week starting last fall. Took me about 15 hrs a week, but I feel like my body has adapted after the second week and I can start pushing the pace. I just keep in mind that I don’t want to have pain or injury, and it’s working so far.
Is anyone looking for a spot in this year’s Berlin Marathon on Sunday, September 27? The charity, I work for, still has spots left. Email me at [email protected] imed.io or message us on our Instagram page ( https://www.instagram.com/imedvision_team/) if interested!
Mine is 16 weeks. I have intervals and a marathon pace workout once a week. I build from 37 miles to 66 miles with down weeks on week 6 and 10. I will have a local road championship 20-mile race as one of my long runs at the start of week 10. I am trying this plan with so much interval and pace work to build a good feel and confidence in race pace. In past marathons I have been intimidated by the pace and, while fit enough, backed off because of lack of pace work.
Very helpful Seth! Yesterday I started my marathon training block for my second marathon (April 18 Martian Marathon). This will help me build my training schedule today with a goal to run sub 2:55 to qualify for Boston. Thank you for spreading the knowledge!
Good video. When will you be announcing your race? I’m pretty sure you are doing Hamburg
Out of curiosity for Seth or anyone else that has experience running high mileage weeks (60 plus) do you run daily or take a day off at some point during the week.
Appreciate this coaching! QD: I just finished my first marathon in Houston this weekend and have right at 24 months of running, most of which was low volume (10-15 mi/wk) as I lost 50 lbs (80lbs over 2.5 years now) during the first 12 months of running. At age 50 and still building core musculoskeletal strength, I maxed at 53 miles with no more than 10% increase over 13 weeks (though this did follow on the heels of my first half marathon training block so started at 33 mi/wk). I did not do “fast” intervals as my body isn’t ready, but did add about 10% 10k and HM paces the last 4 weeks and one Half Marathon ( 1:53:28) at week 6 which helped me determine marathon goal pace. Working towards/during peak I did 48 miles, 34 miles, 50 miles, 37, 53 miles to make sure I had really adapted to highest volumes I had ever run. I did a 3 week taper and was able to hit my goal of sub-4 ( 3:58:35) and am feeling good overall two days later (quads sore, but no “pain” points!). I never hit a wall or even significant struggles (thanks to all those who cheer us on, Houstonians showed up big time!!) thanks to so much knowledge/experiences I’ve gained and implemented from Seth, kofuzi, and TRE!
Great video. I’m currently in the build up to my 4th marathon, (fingers crossed it goes ahead given everything!) so finding that I’m constantly evolving my plans. Your plan is something I feel I can incorporate this time round. Though I’ll probably be nearer 50-60miles PEAK.
Thanks for the tips:)
thank you mr.demoor for another great tips for us beginner, i really appreciate…God bless you and your family..������
There is a problem I find with ramping up mileage. I ended up getting shin splints, and training on the pain tends to be unbearable, so I am forced to cut back on the running. If I rest for a while without running, would this hinder performance?
Does this mean you are running Boston? The training block seems to end right around then. I’ll guess we’ll have to stay tooned for your race announcement.
My Boston 2020 training block is 14 weeks + 2 wk taper. Aiming for around 90-100k weekly. With 2 weeks of 120k peak.
How does a 100-120 mile a week look like, from day to day? (Coming from someone strugling to get 60 Miles a week in a 5 day 7-19 workschedule)
Your peak load is 120 MILES a week? That is 200 KM… Respect. I hope the runner’s knee agrees with your plan 😉
When you say you’re running 35 miles the last week of tapering is that 35 miles plus 26.2 on race day (61 total) or 35 miles total (26.2 on race day plus 9 prior)?
Played soccer all my life, started marathon running at 57, 3:04 and 1:26 for full and half marathon at 59. The key is understanding it takes at least 2-3 years to peak in marathon running with a spread of short, hill, long and fast running, run 5-6 times weekly, at least 100-125k’s a week when peaking, 5k and 10k social running a big help, always rest if tired. At 65 now concentrate on 5k’s but run almost every day, much easier, fewer injuries.
70 miles a week of training volume seems so ambitious for a non elite runner. I would like to think I could handle that much running as someone who has done two marathons already but I’m not sure if I can realistically push it past 50. Maybe that’s a barrier between me and real fitness I just haven’t poked at yet.
I only broke 1:30 once, 1:29:04 at age 40 after 2 years of running. I agree basically getting in more weekly miles can get you running faster and longer. And going longer is fun because if you can get comfortable with a certain pace for 20-30 minutes, you don’t have to run faster, just extend how far you can hold it comfortably. Personally I like 15k better, but I never made a 60 minute goal there.
My Garmin 235 says I’m on a consistent “level 5” or 220 bpm from start to finish on all my Half marathons that are 1:25 to 1:30. I guess I feel it, but no pain no gain, right?
trying telling someone who weighs 100kg to run a sub 1:30 😉
I´ve seen you on TV here on Youtube, I´m curios of why? You have maybe talked about this on any previous vlogs but worth asking again:)
20km for first long run and you don’t class that as not serious ha.
Thank you, bro! Every time you talk about pace, you use Km/min for us, which is better to understand, thank you.
What is your current best for the marathon? Have a specific question you need me to cover? Leave a comment below.
Sage, decently experienced runner here, wondering if you could do a video about consistent training and training cycles? I have a problem with keeping my training consistent throughout the years and I think that’s why I’m not seeing large gains in performance.
I watched this video while training for a marathon. Ended up running 83:40 and getting 2nd
I will be hopefully running my first marathon in October, I’m aiming for sub 3:30, I ran 20 miles at 7:58 pace in March, felt good all the way around, that was running about 30 miles a week, should I up my mileage or keep to what is working for me now? Thanks
Thank you for the tips… i’m doing my first marathon this in year in Octuber.
Thank you Sage for the tips!Just ran a 6 minute PB with 3 month between the two races!
Is running 21mile single long run affect for aerobic build up equal to 7 day 3 mile short runs?
Thank you from planet Metric! So much easier to absorb the information when both paces are included, saves crunching the numbers on the fly and being distracted from the next sentence.
QOTD:
I Run 2 Marathons a year, both with 20-week blocks.
First 3-4 weeks are pretty much just easy/Low HR stuff, but increasing milage by 10-15 percent.
From week 4 I’ll add slightly more tempo work, and start w/shorter intervals.
Every 4th Week is a “Down Week” where I’ll cut the milage down 30-40 percent from the previous week.
My max-week for Hamburg Marathon will be 110KM.
I also think a 3 week taper is perfect.
After the race, I’ll take atleast 2 weeks off to reset the body.
Great video btw!
Thanks Seth excellent video, that’s exactly the questions I’ve been want to know the answers to, hopefully I can apply that to my training, was this video done before your family got sick or week or so after? Good luck with the health & fitness, keep up the amazing inspiring work ������������♂️✌️��
can you talk about injury prevention and what you do to stay healthy? for example, massages, art therapy, foam rolling, stretching etc. Thank you!
What is this PEA-KING that you keep speaking of.
Is this a Chinese food dish?
Jk lol.
Great vlog as always Seth.
hope i can get there, im stuck at 4.50 km pace for 12k, i do that 4 days a week
Americans with their “How to” Videos. Lol… kids here in Kenya eat that easy.
If you are serious about running a marathon or want to set a PR then this marathon training “Zοrοtοn Axy” (Google it) is important. I was a reader of several books on marathon training and a runner of 2 marathons and about 50 half marathons. This is a really inspiring and reassuring book. I was able to get methods that I did not learn about..
I have a half marathon this Sunday and I am attempting to beat my time from last year, which was a 1:32. Wish me luck and please make more training help videos. I want to qulify for Boston.
-Matthew Guerrero from Humboldt County.
Another fantastic video, Coach. Thank you very much. Everything you explained is exactly what I was doing and I just ran a 1.23.59 for my 22k run this morning (in a typhoon…I live in Japan). GREAT advice, as always!
Done my first sub 1:30:00 at Brighton Uk. 1:26:44 nice to tick that one off. Next for me sub 1:25:00
I’m doing >20km a week now lol. No time to run. 1x intervals, 1x tempo, 1x idk run. Can’t do LSD yet.
We have same body structure, I know my body was also built for Running.
Your training talks are always great because even though I already know most of this stuff it’s good to have the reinforcement I’m on the right track.
Can you do a video on 8-10 day training periods and what your thoughts are on them? You’ve touched on it in other videos but don’t think you’ve gone into it in detail. Thanks
is there any difference for making training blocks for lower distances?
Hi Sage do you recommend only one speed day a week and varying the type week to week, or as race day approaches do you suggest adding a second day?
I love peeking too. I just had to have a little look at this video.
Sage, can you please make a video explaining shorter intervals-reps(as called by j.daniels) 200-400m. repeats. When is the right time-phase to use them in a training program? Thanks
My strategy for my first marathon was to completely overtrain myself showing up at the start line sick and injured.
I tried to email your site, keeps saying it was blocked, before I commit to your program I wanted 3 questions answered.
I`m training for my full marathon with the aid of this marathon training courses “Zοrοtοn Axy” (Google it). Now I have a much improved plan to start again. I conducted 5K`s and 10K`s and half marathons and decided to take the next huge step towards the full marathon, and I discovered a great deal from this book. This awesome training courses is a must-try..
Thank you very much for using metric system to describe the workouts and the paces:)
I’m a 3 mile runner, all I run is 3 miles or sprints. I ran my first half marathon yesterday and got 01:39
Hey Seth, I find this type of video to be incredibly helpful. I have been working on a 13-week plan and your approach will be a great guide for me. Thanks!
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Coincidence or not I just did that 20min +6min recover this morning, except I did 4 back to back, but got a half in 2 weeks and a marathon in 6 weeks. The last one was hard, did I do too much? I can sustain that 4’15 pace for a 10k, maybe a bit more, but I can’t fathom doing it for the duration of a half marathon yet, I’d bonk pretty hard around the 15k mark. Do you think 800m intervals would help? Or should I just do more miles at lower intensity?
Seth what do you recommend we do with our training with “extra time” before your training block is scheduled to start
Hi I was wondering, my pr is 1:33:30 for the half and I would like to one day run 1:30, I struggle a lot with running 3 mile tempos at 7:00 min pace… sometimes I can’t even keep that pace. Do you have an tips to run tempo runs better? Also what should I be doing my tempos at @vo2maxproductions
This was really helpful thank you. I am a new runner (started in August 2019) and I am doing my first Half Marathon next month (23rd Feb 2020) so this has been really helpful as I plan to do a marathon in 2021 if I am fit enough or 2022 if I am not. Thanks for your wisdom x
Sounds like you’ve got your plan sorted out well ����������♂️
BOSH! I quite like the structure you’ve layered here.
Should be fairly nippy come marathon season! ����
hi Fordy, i am pretty new to your channel, so i have no idea about your running history or your previous experiences with the marathon. I wish you the best of fun for your training and racing……just my thoughts….the plan is a minimalistic one. 4 runs is on the low side of the range, 3 weeks of tapering with only one run in the last week before the race is way to little. 4 runs with 3 pretty short runs and one up to 35k is a missmatch, 30 to 32 is enough and once a week 17 to 20 would help you, to stay out of the pain cave during the race. I would look around for a neigborhood dog and additionly walk/run the dog 40 to 45 minutes every day. During the first 4 to 6 weeks short hard intervalls, then reducing the pace and increasing the length of the intervalls, the best place would be on a slight uphill, in the second half of the training time mixing up the pace on the long run, either running the second half a bit faster, or alternate faster and slower km all through the run…..just my thoughts, please don`t be mad at me…when i was racing, my main goal always was to prepare for the marathon as my victory lap and fun time. Why should anybody spend time and money to go to a race and then get beaten up doing it
Well done mate. A 4 run week should work well. Best of luck for your training.