Marathon Training: the 2 hour Principle
Video taken from the channel: Seth James DeMoor
My 2 Month Marathon Training Update
Video taken from the channel: FemmeHead
3-Month Marathon Training Plan. Search. Search Clear GO.
More in Running Race Training Marathon Training Schedules 5K and 8K Training 10K Training Schedules Half Marathon Training Plans Beginners Weight Loss Motivation Long Distance Nutrition and Hydration Injury Prevention Shoes, Apparel and Gear.In part one of this article series, we discussed the “crash course,” a marathon plan of only 8 to 9 weeks. This shorter duration build-up should only be implemented if your fitness is already at a fairly high level when you start marathon training.
This article discusses the traditional three-month build-up.Marathon In 3 Months – The Training Plan The 12 Week Marathon Training Plan This plan has you working out five days a week – four days of running and a day of cross-training.Running a marathon is very doable. I’m going to teach you how to train for a marathon so you can get it done in just three months. A marathon is 26.2 miles and, depending on the race, you can expect runners to finish anywhere in between two and six hours.
There are a few things to keep in mind. Running 26.2 miles is a long way.The Marathon Training Guide Below are the breakdowns of marathon preparation for starting from 4, 3, 2 and 1 months/month out, to not training at all (which you should 100% not do). Think of them as a weekly breakdown of how far you should be running to make sure you’re covering enough distance to be ready for the run of your life.Another innovative feature of Marathon 3: The stepback weeks are true stepback weeks.
In most of my other marathon training programs, I cut back only on the long-run mileage. In Marathon 3, I cut back at least slightly on that week’s other workouts too. The stepback weeks on the schedule below are easy to.
A training schedule for marathon beginners that will provide a balanced plan should look at the two components to long-distance running: cardiovascular fitness and musculoskeletal resilience (your muscle and skeleton’s ability to bounce back). As race distance increases, there is a much larger musculoskeletal resilience factor than a cardiovascular fitness component.A free, advanced training plan for runners aiming for a sub-3:30 marathon. You’ll need to be pretty used to running several times a week, as this plan builds up from 44 to 60 miles, training.Nearly all of the 90 runs in this training plan have an accompanying Guided Run in the Nike Run Club App.
This plan was designed around an 18-week schedule, and our Guided Runs are built to adapt to your experience level and intended to be uniquely flexible to your needs as you prepare to tackle a Marathon.See 14-week training plan here » Spread out over four months instead of three, this training plan is designed for runners who’ve run a half marathon already and are in need of a training plan that can fit into a busy schedule — with four training days each week vs. five. See 16-week training plan here » Designed for beginners and even.The Caffeine Bullet sub 3:30 marathon training plan runs for 16-weeks and has been devised to ensure that you peak on marathon day. To consider using this plan you should be used to regularly running 20+ miles per week and be able to run a 5k in 22:00, a 10k in 46:00 or a half marathon in 1:40:30.
A 3 month half marathon training plan should always emphasize race pace training. You want half marathon race pace to feel more manageable. So, the key is to get the body to clear lactic acid faster than it is building up in the bloodstream. In addition, the.
12 WEEK HALF MARATHON TRAINING PLAN. On Running have shared with us their go-to half marathon training plan. Twelve weeks is three months of steady building endurance and strength each week to reach race day prepared.
STARTING THE PROGRAM: You should be able to run three to four miles before embarking on this training program. Week #1 starts at.A 10-second improvement in 1 mile can equate to 2 or 3 minutes in the half marathon.
Getting Started This program is ideal for someone who has been consistently running for up to an hour two to three times per week for at least two to three months.Training for a marathon takes a lot of time once you really get into the training (get my FREE PRINTABLE training schedule here). I set the goal to run a marathon and so when my alarm went off, no matter how little sleep I got, I was going to get up and run.
Yes, there were times when it was hard. Running 30-miles a week was a lot on my body.
List of related literature:
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| from Advanced Marathoning |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Advanced Marathoning |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
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| from Running Encyclopedia |
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| from Marathon: The Ultimate Training Guide |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Training for Climbing: The Definitive Guide to Improving Your Performance |
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| from Triathlon Science |
76 comments
Do you use meditating apps, and if you do, what are they/ is it
I just found you! I too have decided to commit to training and running my first marathon. You are so dang cute! I am eating a vegan plant based diet. You are just the girl I need to follow. Thank you for making these videos!
Is that independent of speed? Like what if you were only covering 14 mi in 2 hours? Should you do more?
No Olympics this year. I felt u were pushing it. Now u have plenty of time to nail that qualify time
Just want to say that I am, as a cyclist, training at least 2h in one ride and do this at least 4 days a week. Ok I am a student in 11. grade but what I actually want to say is that finding a 2h window in your day to train is not that hard, you just have to commit yourself and decide what your goals should be.
Amazing progress! Felt a lot of the same as I trained for a half-marathon this year and last. Definitely want to complete a marathon once in my life, but find the time-commitment is difficult.
Thanks for inspiring me to start reading that book too; it’s been on my to-read list for way too long.
Also, do you use anything to track your runs? Would love to see you on the Strava app!
Question: is this 2 hour ‘sweet spot training’ he talks about in the video also good if I’m planning to run a 20k race? (I have this feeling its specifically for marathon training) I’ve never ran for 2 hours straight, my last time for the 20k was 1:25… so if I follow his method and run for 2 hours, does that mean I’ll have to run more than 20k, whilst training for a 20k race?
Short steps up hill is a great tip. Loved the video! I’ve been training for the marathon as well:) Keep it up!
Congrats girl. but since you mentioned you don’t do other forms of exercise, please keep in mind that not cross training (swim, bike, hike, elliptical, etc) or strength training (situps, squats, weight lifting, etc) is going to increase your risk of injury. Ideally these should be a weekly part of distance training, to balance out your strength and prevent repetition injuries. Good luck on your running journey:)
Support from the Netherands here. I’ve ran the Amsterdam marathon twice. 4:30 is amazing! Go for it and you can do this!
This is amazing Victoria!!!! I high five the trees on my way back �� I complete get the talking to inanimate objects things!!!!! ��
thank you for these tips victoria! I’ve found that doing yoga and breath-focused meditation have really helped me with breathing. also, I don’t remember where I heard it but someone said about running that the first mile “doesn’t count”, i.e. that it’s not a true reflection of how the rest will go… 100% agreed.
also, hearing running helped you get more toned, as well as all these other running updates are so motivating! I can’t commit to any running goals atm because my plate is too full as it is, but I can’t wait to be able to dedicate myself to proper training now:)
another breathing tip I have been implementing lately is only breathing in through your nose for the first minute of each mile. it has been working well for me!
Seth… What do you think of those new Nike alpha fly… The one that makes those runners break all those records?
I’ve always followed the Arthur Lydiard approach of steady state volume for aerobic base and capacity, improves performance for both long and short races.
I learned from Sage canaday watching his advice and I’m still learning, but I don’t follow a program I just try to push my self to get better, and I just found you a few weeks ago and I like you so I’ll be watching and learning as well from you my Man. Thank you!
I’m bot a pro runner like you, I run for conditioning & cross train with hot yoga for long hikes/backpacking trips. I like the FIRST Run Less Run Faster method, as it only runs 3 times per week, works for me. Cool vid!! Good luck on the trials.
http://www2.furman.edu/sites/first/Pages/default.aspx
Hi, can you please help?
What speed should I train for 2 hours? My goal pace for marathon is 5:30 min/km so my goal is sub 4 hour marathon.
Thanks!
What should you do if you’ve gone ahead and started intervals before building proper aerobic fitness levels?
hey seth, just subbed cause i found your channel today. im doing steady runs for 1 hr @ 155bpm average HR which is now (4.10/km average). what is your average heart rate for your 2 hr steady state run so i can build up and know if im in a good range. thank you
I’m kind of on the later end of this idea. Was a competitive road cyclist for close to 30 years, made it to 2 Olympic Trials. Rode 300+ miles a week for many of those years. Quit in 2014 at age 46. Now I am 51, running only for aerobic workouts and racing. Yesterday I hit my fastest 5k since high school, even though I never run over 8 miles. I think all those years of long rides gave me a strong aerobic base.
Hey Seth just came across your video. Do you take any hydration breaks in your these 2 hour + runs. I live in Miami and it can get REALLY HOT
Victoria, I would love to see an updated morning and night routine. I really am inspired by your hard-working lifestyle. Sending love.
This is a great and informative video! Can you please provide the sources you got your information from? I’m having difficulty finding it as I’m attempting to review the 2+ hour time under tension adaptation papers. This makes so much sense, but I want to investigate it further. Thanks!
Is that a print of your neighborhood in the background? It’s so cool! did you order that somewhere? How can I get one of where I live?
I cant even run for 2 houres straight. Let alone run fast for 2 houres lmao
read the Jon Hadd Doc, everything you need to know about marathon running
Stopped listening as soon as you said intervals are anaerobic. By the way, you run the marathon at your lactate threshold. Not once did I hear you use the proper term “I’m training my lactate threshold / inflection point”. Please use more science in your videos man, you’re misinforming so many people
For most amateur runners, getting 2 long runs of 2 hours/week is unrealistic, if not totally counterproductive, and a very good way to get injured. Even some elite marathoners dismiss long runs altogether, such as Rosa Mota, who ran 2h23.
I can only stay in the aerobic zone when I’m going “slow.” Is it more important to do these 2 hour runs in the aerobic zone if even it is slow or just to do them at a steady pace?
If i wanted to run swim or bike with the same 2 hours how many minutes between each sport would i have to switch over to maintain the benefits?
Excuse me, any change you can provide a link to the Cologne paper you referenced? Thank you love your content liked and subscribed
So what about one having 2 sessions for marathon training? long run in the morning & some work out in the late afternoon?
If I’m training for either the one or two mile in track. Is a 2 hr run still a good idea or should I shoot for an hour to an hour and a half?
Hello Seth, my answer is: I find a lot of information on studies that are online, also from the veterans in my run club. They say, always have a long run during the week, train slow and race fast, avoid injuries and listen to your body. For form I go to instagram a lot and look at what postures and strides the best runners have, and I try to mimic them:)
This is quite educative video. Thanks for enlightening us.����
I have the same life long goal too! Thanks for the advice and good luck!!
I need new shoes! What do you recommend for trail/road shoes??
I read: Pfitzinger, Daniels, Magness, Hudson, Noakes, adapt training plans and ideas from those books. Also a lot of internet research, for instance on Canova or Tinman. And then I try and experimentl, trying new things,etc…
love this video! very motivating and helpful. thanks for the advise:)
This guy finished Amsterdam in 2hours and 23m. I would listen to him if I were you.
great video, i really like the idea of 2hour+ training runs. I feel as that is a great way for me to also condition and run that steady pace to help prep for marathon race day!
I love your content but man, I wish you would fix your audio. I makes it so hard to get through the whole video. I’m not hating. Just giving feedback because otherwise I like your content.
What about weed and training? I’ve heard it gives you mental drive and focus. Then again I’ve heard it just makes some people lazy. What’s your word?
Question How much does your form determine your ability to run? 7:15 for 17 miles seems insane to me. It makes me think I must be doing something wrong… like my form is way off, or something. I’ve never really focussed on form but that’s my question how much does form determine your ability to run fast / long? I can do a 7:15 mile but only for about 3 miles.
Are you fueling at all during these 2 hour steady state runs? Anything like gels, solid food, water?
I really appreciate your conscious outfit choice today. You look great! You look very professional��
Great vlog. Thanks for sharing the topic on endurance. Keep your efforts up.
Hi Seth, I’ve never heard someone mention higher blood volume and hypertension because of it, through building aerobic capacity. Do you have any references that explain this further and what’s expected as normal amount of increase etc..?
I’m here I just started jogging and I’m doing an hour but very slow I know that running for me is the best for weight loss
So amazed by your progress. I have to admit I’m a bit jealous. I love running, but haven’t been able to run as much as I would’ve wanted to due to problem with my knees. Are you doing anything special to prevent injuries, any tips or recommendations on literature on his topic?
My life enforces enough constraints that it determines what I do, I train as much as I can.
“It’s gonna be really cold here in the United States”… wait, isn’t Florida in the US?
QD: training peaks. It’s the best software available to track your data and also a fantastic platform for coaches to offer a wide variety of training plans that can be matched with your run data
I totally agree when I did 2 long runs a week I ran my best time and you can take so much from elite too very good club runners
When you are talking steady, what heart rate zone are you talking about?
Is it odd to have elevated blood pressure in the AM for 48 hours after 2 hour sessions? I do carry a bit more muscle than the average endurance athlete at 180lbs so was curious if anyone else tends to keep a higher blood pressure during training blocks where a lot of the sessions are 1-2.5 hours.
The 2hr run is an awesome training tool. Great opportunity to experiment and try out new forms and techniques. It was on my first 2hr run that I perfected my foot strike and on another that I fine tuned my arm swing.
New subscriber �� been watching Sage Canaday, Konfuzi and Ben Parkes already
Its good to see that you are preparing your meal and you still have your trainer on
I love listening when you talk about run and how you understand every single things going on inside the body. Your knowledge it is priceless. Thanks.
you are freakin awesome Seth…..keep up the great work, you inspire many people
So, could you put this in a HR % for those who cannot run at that pace for 2 hours? Would this be in the 70% range possibly?
Right now I am lifting weights and making sure I have strength and the muscles for the long run.( the years ahead) also I would like my biceps to stand out as I run in sleeveless shirts. priorities… you know.
did you make Atlanta? been following you some and pondering the marathon myself.
There are definitely two schools of thought: Pile on the miles through the whole week or a single long run once a week with intervals, medium, recovery, and tempo runs.
Like everything else, it depends on the person.
My friend had to put in 70 mile weeks in order to BQ. On the other hand, I did the varied distance training, plus weight lifting and BQ’ed. We are about the same age, height weight, ect. It took both of us about 2 years of running marathons before we actually BQ’ed.
It really comes down to the person. If you are the type that has no problem with logging miles daily because you find it unappealing to push through the intervals to meet the interval goals then you should consider the piling on the mileage approach.
However if you can do the intervals and can push yourself to meet the goals for the intervals you are doing, then mixed approach might be for you.
Piling on the mileage does take time and can be monotonous. One the other hand, intervals (if you are doing them right) aren’t a whole lot of fun either when you first start doing them. When I say doing them right, I mean you should be giving it 100% to hit your time goal for your interval and only resting for the specified time before the next. You will know you are doing them right, when you doubt whether or not it is even possible. This can be a grueling process and I can understand why people wouldn’t want to go this route.
You will know your ready when hitting your interval goals aren’t even given a second thought.
Again, you got to know and be honest with yourself before picking a training program.
It’s sad but whatever your coach tells you, the most important factor is the running efficiency you have from low weight of your legs and this is 90% genetically determined
Wise words Now I need to figure out how to work these in during the week.
I’ve been weight training for a while and I’ve put on a nice amount of muscle and I’ve realized the weight doesn’t feel good on my body and now I wanna loose the weight and I’m not a fat guy at all I’m pretty muscular will long distance running help me loose this weight or do you have any tips to help a muscular person loose weight healthily?.anyone with insight on this!
There’s no way you get to 2:19:00 ( 5:18/mile) based on only 2+ hour running. You need speed work in there somewhere.
I tend to maintain a certain volume of slow, HR zone 2 running, which is like 80% of my runs and the remaining 20% tends to be more race-specific, especially the intervals.
i can use this in my ultramarathon training Thanks for the video……
Typical american. Billions of consumer shit for something that needs one pair of good shoes and pants.
Mainly Jack Daniel’s Running Formula but always interested to see if there’s anything new I can incorporate to change things up.
This is awesome. Thank you. I will add two 2-hour runs to my weekly schedule. Does this include the weekly long run? You mentioned Sun and Thu. My Sunday is currently LSD. Secondly, I’m not clear on the pace for this steady state run. How does it compare to marathon pace? E.g. I’m just ran 4:08 in Philadelphia and hoping for a 4:00 marathon in May, or about 5:40/km pace.
1 track interval
1 tempo
1 LSD
Each week must accomplish this 3 task as basic.