THIS Is How I'm Going To Run A

[@TumoRuns]

You’ll always be limited by your top end speed - so if your fastest 100m is 20 seconds, you wouldn’t be able to run faster than 80 for 400 or 3:20 for a km (and it would likely be less than that due to pace fading); so the faster your top-end, the faster you can hold from an endurance perspective. Even if it’s like, strides at the end of a few easy runs, it’s absolutely crucial - so definitely work at it! Steve Magness and Jonathan Marcus on their podcasts talk about middle/long distance coaches training 5/10k athletes to run long distance stuff based on 200m and 400m repeats, so it can definitely be done like that as well!

[@kitestance]

Nothing more soothing than hearing fast pace steps on rubber or gravel. It’s almost meditative.

[@elijahorr]

So true

[@paxtonebright2951]

The best training block I did was when I followed the Hansons Advanced Marathon plan. You do speed work and tempos every week so you don't need as much high mileage. The focus on speed really pays off in my opinion. Its counter intuitive but when you are at your best sprint shape you are also in your best marathon shape if you keep up with the long runs. Plus marathon pace then feels super easy by comparison. Good luck and keep up the good content!

[@elijahorr]

Love it! Yeah it really does make sense. Hit those harder/shorter reps and marathon pace seems so much easier

[@ChrisD1865]

This make sense. Do you feel like this increases risk of injury, though?

[@paxtonebright2951]

@@ChrisD1865 Definitely. You have to be very careful and be consistent with stretching and rolling if you are doing long runs and sprints at the same time.

[@scottyboiLP]

I have been injured three times, on three separate race preps, using the Hanson’s Method. In my opinion, it ramps up mileage and effort too quickly. Use at your own discretion.

[@tommoore3292]

Its well and good saying just do more speed sessions but that leads to risk of injury

[@SimonTrageser]

I ran my first marathon yesterday and finished in 3:16h You have been a huge inspiration brother and your content helps a lot - I am aiming for the sub 3 next time

[@thru_and_thru]

That's awesome!! Congrats. I just did my first last weekend in NYC and finished in 3.19. I also want to get more serious about training and go for sub 3 next year.

[@SimonTrageser]

@@thru_and_thru fantastic my man!! That is a brilliant time

[@brandon9run9]

Just found your channel and love the videos! Just finished my third marathon training for 3:45 for the next👊🏾

[@Fuerza_Athlete_Josh]

Nice work out there. I tell people that all the time. Run faster for hard workouts. Run slower for easy works outs. Speed on tried legs is rough but you get huge benefits from it!

[@SoutheastSam3]

I think you'd like the Some Work All Play podcast as well. It's primarily trail and ultra-focused but they consistently hard on the need to develop 5K/10K speed no matter the distance. Tons of great nutrition and fueling advice as well.

[@hpbb3269]

Would love to see more videos of you talking about pro runners. Even like a preview before the olympic marathon

[@elijahorr]

Okay sweet! Appreciate the feedback

[@veenahatolkar6297]

@hpbb3269 reallya very great idea !! he really needs variety in his videos now

[@gregsaunders_]

Always loving seeing an OC local. Keep crushing mate!

[@theformerathlete]

Just discovered your channel. This is great. My goal is to do a 2.25 within the next 2-3 years. I just did my first ever marathon and I'm hooked on this running thing now. Can't wait to follow your journey while I am chasing and documenting my own.

[@GrumpyOldEd]

Looking strong 👍. All the best for the race.

[@MuseFoxs]

Awesome to see some more specifics on how you build your training, can't wait to see how you fuel for it!

[@jamesgogur1678]

Looking smooth out there man! Keep it up

[@elijahorr]

Thank you man!

[@wesleytwiggs7687]

Met Ryan several times in my life. Great guy.

[@JD-xb9eo]

Thank you for this information and advice, i will be competing next month 5k wish me luck. Stay Hard!

[@teddyking-pollet5133]

Nice job, liked the video a lot. I think you might benefit from doing a lot of these tempo / threshold efforts on a hillier terrain and then to worry less about a specific pace but more about effort.

[@Shevock]

Good training and good luck. Different methods work for different bodies.

[@heoTheo]

Nice! I think I’ll add some speed workouts to my training. Looks like a Lot of fun.

[@chriskoorts8191]

Yes dude,that's the way!

[@liamfinnegan8085]

Great running form!

[@Running111]

Great video, useful! What is your weekly mileage and how many days you run per week?🤔

[@joelcollings5620]

This sounds amazing to try :p

[@cicirunner]

Gunning for your Catalina record

[@Ham4Ever1]

This was a super interesting video! I have trained under philosophies that emphasized anaerobic fitness, and conversely, that aerobic capacity determines anaerobic potential. I have had most success with the latter, but I understand the former as well. I do have a question for you if you don't mind answering, who makes that purple shirt you had on starting your tempo run? It looks very comfortable and great too!

[@afreere4354]

Not Elijah but that shirt is from SOAR running, they have a bunch of high quality running gear. Would recommend.

[@Ham4Ever1]

@@afreere4354 Thank you!! Very kind of you to respond!

[@marktaylor7887]

Yes sir!!!! Let’s work!!!!

[@davidsantillanes3139]

This is going to be epic!

[@ThirstyTrek]

Good content. However, It's not that simple as simply doing faster stuff to run faster marathons. You have to be in 15:45-16:10 5k shape (roughly) to run a 2:30 marathon. And this can take several seasons, and a specific focus on shorter distance races under 1/2 marathon for several years. Training for a marathon only makes you faster for a marathon to a certain degree. Training for shorter distances and racing those distances (800m to 10km) for multiple seasons with a specific focus (and avoiding longer distances), makes you a better marathoner in the long run. Cheers

[@trainwellracewell]

Curious to know your opinion on stretching? I know it’s quite a debatable topic

[@copperdan7667]

I was wondering where I could get a chart that can give me the splits for trackwork?

[@samasonrah]

Absolute animal

[@joshrice24]

What track is this? Difficult to find tracks to run on in SoCal. Thanks in advance

[@sylvainbauge]

How is marathon pace becoming tempo pace?

[@1neMoreDay]

I've dreamed of running 5:45-5:50/mile pace. I can do 5 min mile but 5:30-5:45 for marathon 🤯🤯🤯

[@lleytonchan2953]

I RAN LONG BEACH WITH YOU PART WAY I DIDNT KNOW YOU DID KZbin!!

[@elijahorr]

Hahaha hell yeah, how did the rest of the race go?

[@lleytonchan2953]

@@elijahorr I hit the wall at mile 21 because I didn't take in enough electrolytes I think...

[@MeghN80]

I’ve been looking for public tracks in HB. Where is this one you go to? Thanks!

[@elijahorr]

This is Golden West College!

[@luxsasha]

Where do you take hill work into the training? I recall you being big into elevation in your training, is that going away?

[@elijahorr]

That was a huge component of my training for ultramarathons/races with more elevation gain such as Boston. My upcoming marathon isn’t super hilly, but hills will still be incorporated into training for sure!

[@JakePlaySomeGames]

you’ll go faster

[@chrisryan6269]

What marathon are you going to try and break 2:30 in?

[@johnconn3054]

Surf city Huntington Beach baby

[@elijahorr]

Yewww!

[@shangrila73eldorado]

speed is key...so is stretching...so many runners are oblivious to this

[@brianway4240]

He doesn't seem to be cool with clockwise running. Don't know why not. Also doesn't seem interested in lanes 2-8. The staggers are marked. That makes 200s and 409s from any lane (and either direction) easy.

[@unvaccinatedmensclub]

Everyone wants to be a fast Marathoner until its time to do fast Marathoner shet.

[@dannyvulich]

As you get older it becomes impossible to work on speed because your muscles will snap

[@brianway4240]

I think you might be right if you stop doing it altogether and then years and years go by. I am old and my base phase is just long runs of various sorts (some you could call tempo, some marathon pace, some just real long and hilly) and sprints. Those are the 2 workouts when I'm staying in shape but not with a particular race on the horizon. Of course, there are easy days in between, but half of my harder days are either steep hill sprints (12-15 seconds) or flat to very slightly downhill sprints of 27-30 seconds. This avoids the dilemma you refer to.

[@unvaccinatedmensclub]

By that logic Kipchoge shouldnt be able to do what he does at his age.

[@dannyvulich]

@@unvaccinatedmensclub right

[@brianway4240]

@@unvaccinatedmensclub Although I was the 1st to disagree with the age premise, I will sort of back up the poster by saying what Kipchoge does now doesn't require much pure speed. He can run 4:30 mile pace using slow-twitch muscles. If he still had the speed he had in his youth he'd be able run run close to 2 miles at 4 flat pace and/or a 50 second 400 at the end of a hard race. So although the paces for you and I may be slower, he actually DOES tend to prove the stereotype of losing speed as you get older. For him, what you see now IS a lack of speed.