Marathon training LONG run | easy or hard?

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Welcome to "The KEY to a better MARATHON - Long RUN"!
🏃‍♂️ Are you ready to level up your marathon game? 🏃‍♀️
🔑 Discover the secrets to becoming a stronger, faster, and more successful marathon runner with our comprehensive guide on long runs!
In this video, we dive deep into my experience with long runs, and long-distance running, how incorporating long runs can transform your marathon performance. 📚💪
Whether you're a seasoned marathoner or a beginner aiming to conquer your first 26.2 miles, this guide will equip you with essential knowledge and strategies to make the most out of your training.
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[@DadBodRunning]

You've heard of zone 2 training even zone 5, maybe zone 3, but now we have the ugly zone! Finally a zone I can relate to.

[@Kelberi]

That's my running life basically😂

[@jennyh7850]

“It’s just another Sunday” should be on your merch 😎

[@daddycox82]

1000% loved this line

[@jheaney28]

And... "This is the work"

[@aric2589]

That would be a great idea!

[@kenyonlanders2888]

Absolutely

[@apostolis_23]

“You just train the brain to push”. What a line mate. Excellent video. Every advice is gold.

[@AllanRyninks]

Absolutely brilliant!! My teaching philosophy is 'how fast can you run 10km with 32 hard km in your legs?' That's where the marathon race starts, at 32km.

[@olliec1319]

True. Although there are plenty of casualties from 25km onwards.

[@kenyonlanders2888]

​@@olliec1319 True, if you don't have enough carbs and salt (electrolytes) nor have trained for 42.2km marathons. A lot of people do not go those distances, nor train on fueling, nor foam roll and go for massages, nor eat right, nor sleep right, nor plan right, nor have the mental capacity, nor have the physical capacity/conditioning from gyming (strength, power, mobility, flexibility, stamina, endurance, and speed)

[@olliec1319]

@@kenyonlanders2888 Nice summary of what it takes to run a marathon properly 👍

[@NazeemVandenbroucke]

Finally, a person that knows how to encourage and improve runners.

[@AnotherBradGuy]

Found a fun tip for windy days while running in 70km/h winds the other day. Keep it to your back! Push your paces for free, then once you're done call an Uber to get the 20 miles back home.

[@DeeKay1911]

😂👏🏼

[@lindenellefson8558]

LOVE this video. I watched it the day before a 30k long run. And when I got into the thick of it (20k at ~MP) I thought to myself “I don’t want to push so hard any more”. I reminded myself of this video and kept going. Mental training just as important as physical. Keep rocking it Scully. Appreciate your videos.

[@Digitall3]

Along with Canova, I could listen to you talk about the marathon for hours.

[@50Something]

Wow! What great words of wisdom! I failed miserably on my first attempt at running a marathon as a new and older runner! Everything broke down with 15km to go for all of the reasons you stated here. I have work to do, thanks!

[@micah2501]

I have seen my biggest improvements always occur a week or two after having really hard long runs, and I do think it was just mental. Finishing something really tough is such a confidence builder even subconsciously

[@Jaigarful]

I felt great on my 20 mile long run before my marathon last weekend. But I blew up on race day. My first marathon last year i blew up very early, about mile 17-18 because of a challenge (5k and 10k races the day before) and finished a 4:43. Sunday I started to blow up at mile 22 and fully went at mile 24. I was on pace for a 4:10 until that mile 22, ended up losing about 5-6 minutes to it (4:16 finish) which isn't too bad. After a rough training block start, I think I did pretty well. My buddy thinks it was nutrition, specifically not enough sodium/water. Might be, I had 5 Gu's and some gatorade on course, but any water after mile 16 just felt like it was sloshing around.

[@andrei-romulusvlad5489]

I really like the way you frame the talk on the hard stuff. Best of luck with all your goals!

[@scottmac1977]

I'm aiming for a 3:30 marathon and it's reassuring that everyone suffers the same, no matter the pace. Having lived in Belfast myself for many years, I love how Belfast you are, just so honest and a bit sweary! Good luck in London.

[@bykenny4378]

I’m a new runner. Just purchased my Paris marathon on April 13. Flying from nyc. Starting my training and looking to drop from 190lb to 165/170 by marathon day. Signed up to the gym and ready to run aswell once I start !!!!!

[@jseales86]

Have a big 50 miler coming up. Hitting a big back to back this weekend (25 miles both days with at least 5000 ft vert each day). Glad I watched this. I'm going to be in the pain cave.

[@olliec1319]

Some of the best advice I've heard on how to approach the long run. Shame I'm hearing it just after finishing Brighton Marathon! Would have been useful a few months back.

[@JohnBirtchetSharpe]

Two weeks left to London, popping out for 2 hours steady , 'just another Sunday' ✌

[@dorianrodriguez6832]

You run a 2 hr marathon?! 🧢

[@JohnBirtchetSharpe]

@@dorianrodriguez6832 ?? are you joking , I think you read that wrong mate (or I got the context wrong), I went (at the time Sunday the 7th) on a two hours run, at 'my' steady pace

[@dorianrodriguez6832]

@@JohnBirtchetSharpe yeah I thought when you said popping out you were referring to the London marathon Not a 2 hr run haha my bad

[@arryboy3271]

Currently training for Vienna marathon in 2 weeks. For the past 3 months I have included marathons in my training plan I’m not sure if this is smart or not but I have been managing to chip off 10 mins every two weeks of my marathon. I’m hoping to hit a sub 3 come 21st April:)

[@jeffbayot4245]

Hey Lion well said! I followed your structured long run at jogging room for my build up for LA Marathon and used that “ugly zone” feeling during race day. I smashed that last 8 miles of the race, ran faster, passed a lot of runners just because I knew that I trained and felt this during long runs! Thank you! By the way, tried ordering tshirt but shipping to Cali is $15 😢. Probably I can use my friend’s London address to save $$. Anyways, good luck to you on your Paris journey. My next race is November, so I’m extending the Build Up Phase from 4 to 12 weeks. Excited to hear updates on your training.

[@unluckysaxon]

100% agree that going the marathon distance in training is essential to condition your mind and body to that suffering. Great stuff!

[@digital_jm]

This is so true. I'm always finishing sessions pissed of when my watch doesn't give me "accurate" hr, especially during treadmill sessions. It messes up the training status and blah blah blah. Really it doesn't matter does it... its just a tool which helps track you activity and shouldn't be relied upon. I KNOW I pushed 90%+ today, don't listen to the watch 😂😂😂 Great content as always 🧘‍♂

[@stephenscullion262]

Good solid long run, and can be progressive, but I think once at a good effort or pace then build on how long you can sustain that. I think reps can play a role in a build up, but in the marathon we don’t get a recovery jog, or float etc.. and so a vital part of any build up should be a long solid run, at a good pace / effort.

[@pwt1969]

Thanks Stephen, I've always just plodded on my long runs keeping heart below zone 3. I don't believe I've been getting the most out of my training because of this. Your talk makes a lot of sense, I feel I could have accomplished more if I had this advice. I will give this approach a go this marathon build up. I'll let you know how it goes in May, 2025! Thanks again, Peter

[@guidovantol7920]

This makes so much sense! I’d like to add that you can experience the same hard grind when doing for example ‘only’ a 10k session on max effort level. Your mind will scream to you to stop & you have the choice to keep on pushing and suddenly you realize having the ability to nail the last k as your fastest

[@rasmustorkel9568]

True. Not everybody has the time to fit in 20 mile runs. I do a 13-14K run on Thursday nights. It takes me a good mile to get to my 10K Strava segment in the parklands but there I really push.

[@sweatelite]

Yes Scully

[@fuelledbybugs4971]

A really timely video as a lot of us are in the 'business end' of spring marathon training (Newport for moi)! I was just thinking about this topic during my last 24mi long run two days ago, and realised I actually have done over at least +10 hard marathon training blocks. You've just put it perfectly into words! Anyway I was pushing into the pain cave just enough to make me want to stop in a crumpled heap, but you grimace and push on through; a battle with the daemons won. Then it occurred to me that this feeling of suffering needs to become the new normal for the next 'x' amount of minutes (60-90-120 or whatever time remains after the discomfort starts) and once suffering is embraced, you kind of learn to accept and live with it. I bought one of your training plans (and it is awesome 😊) but 'the art of suffering' would be a great addition to a training plan, as a less tangible metric than pace, distance, heart rate etc to practice during training so when it hits you hard during race day, you're kind of like "oh hello there old friend, I was wondering when you'd turn up" and like Stockholm syndrome you'd almost miss your oppressor (suffering) if you didn't go to the realm of pain... 😉 love your channel by the way, you're a truly gifted communicator of especially battling through the 'human condition' and getting the job done, no matter how messy it becomes 🙏

[@dnice4335]

ive been at that point in marathons every time (not loving it) and i thought it was just ME. but the advice you are giving is spot on- TRULY- NO PAIN NO GAIN

[@snowe000]

Totally agree. Keeps up the good work and good luck in London.

[@Running111]

So many useful advice! Your videos are just getting better and better..

[@danielecavalcanti3720]

This is a lesson to learn. Thank you.

[@sdcasbah]

I really enjoyed listening to you. So much of truth here. I have only ever run two marathons. Both brutal. I tried to train without going into that ugly zone too much. But it's refreshing to hear that it might actually be required at times. I fear long recoveries from these. Maybe that is what I need to work on. How to recover from tough sessions faster.

[@kevin_zych]

Just finished Boston and needed to hear this! My goal was 2:40 and I broke down in the last 6 miles all because my body wasn't used to that late-marathon feeling. Gonna fit this into my next season 🔥

[@xbringyourboardx]

Needed to hear this. Thank you

[@markjohnson4237]

Another great video, Stephen, thanks. Have a great run in London. I will be running the Christchurch NZ one the same day, albeit 11 hours ahead. For me, race day is labelled "the lap of honour".

[@williamgibney5653]

Me too. I guess it’s actually 4 laps of honour thanks to the 4 loops we have to do 🤣

[@markjohnson4237]

@@williamgibney5653 I'm already envisaging the last loop being in "the ugly zone".

[@bartb217]

Watching this video, I think I am in a good place mentally for Rotterdam next week, I surely have felt like you described in multiple sessions. The worst one, that really made me feel uncomfortable, dislike running and wanting to stop: 1km WU 8km AeT 1km Easy 5km MP P=1km AeT 4km MP-5s P=1km AeT 3km MP-10s P=1km AeT 2km MP-15s P=1km AeT 1km 10K 3km CD After that, it became a lot easier to do big sessions.

[@GTE_Channel]

Best of luck. You'll witness the last 'you'll never walk alone' at the start.

[@bartb217]

@@GTE_Channel It will be my first marathon and the last performance of Lee Towers, it will be a special day.

[@GTE_Channel]

@@bartb217 enjoy! Maybe I'll run next year in Rotterdam, great route to go for a good PR.

[@jacobmatthew5298]

Excellent! As usual!!!

[@chrismcginn4905]

Great advice as always. Until you mentioned it, I never considered that I always look at my watch to tell me how I feel rather than just checking in with myself instead. Can you make a video that expands on that point a bit - like how would you train yourself to get better at keeping on top of how you're feeling without relying on HR / Pace on the watch?

[@jameschaves5723]

Hands down the best advice.

[@annettestevens2260]

this is so helpful for first time marathon hopefuls like me cuz deciding if you have run far enough to make the 42k is hard to judge

[@mikehobbs624]

Great video Scully! Hoping ive been to that "ugly place" enough as i start the taper for London. I will cheer you on as im running towards the Isle of Dogs as you're cruising towards Embankment 👍

[@osuzorba]

This is how I train, nice to hear something that isn't "run your long runs easy, 80/20"

[@Niall-yo1uo]

Always a rock of sense fair play Stephen

[@Matt-cp9wh]

Looking strong! Thanks for the tips

[@JMW290]

Thank you for your honesty and advice! Very helpful 💯

[@MrShanebizzle]

Great video man thank you

[@itzAL3XPC]

I‘ve just had a big breakup and im running my first marathon in two weeks. Its hard for me to focus now and especially to fuel properly. Probably have to adjust my goal time. Wish me luck

[@bodhisattwadasgupta5317]

Great video. Thanks for this advice.

[@hman2912]

I just did a marathon and hit the wall and fell 20 minutes short of what i wanted. I realised i listened too much to online Gurus saying to run at a slow pace. I realise now that I need to train more and longer at goal pace

[@frankiemoore3607]

You’re a great teacher.

[@gerfgerable]

Not seeing the merch coming up on the website - would like to buy something and give you a bit of support - superb channel

[@jt.8144]

Thank you. This is the Episode that I need to be as real with myself as I can. There aren't any HACKS nor SHORTCUTS in running. PERIOD. This video is a reminder.

[@vikroy3777]

Hope London marathon goes well!

[@Sal-ge7mc]

Thank you, I needed this today

[@IrishDragon666]

Dude, love your content, but please do all us old ppl a favor and use a proper mic. The DJI and Rode mini wireless are good. Keep on keepin on!

[@FirasKhalil]

You can do it champ!

[@simonluque9925]

Watching this some hours before the Paris marathon 😅. Hopefully I got into that ugly zone enough 🤞

[@stephenscullion262]

Remind yourself out there, this is what I’ve trained for. Process over outcome.

[@mungpujanarko2256]

Terimakasih mas. Saya latihan half marathon, umur saya 50 tahun. Ini sudah 3x latihan half marathon. Besok latihan yang ke empat. Benar kata anda mas, bahwa kita harus latihan untuk mengalami longer run.

[@colmsheahan6991]

Great channel. But pop on a T-shirt for the thumb nail. There's enough body image issues around on media platforms. Well done. Keep it going.

[@SonTran-wk8jv]

Thank you, Scully 👍🏻

[@luddesterner]

Im learning so much

[@AugherAndy]

Best video youve made

[@seberl722]

Running Paris (non-Olympics) marathon tomorrow…unsure if I should watch that vlog or not?! 😅 #toolate

[@rodneymcqueen1706]

couldn't see your name on the London marathon Elite start list

[@xanthippus9079]

My biggest problem is increasing distance without getting plantar fasciitis. Now I'm being more diligent in going to the gym, but my feet still haunt me. Edit: thank you, guys. I have been to a doctor before and he told me to get adapted insoles, do some physio sessions and work more on strength training. I'll go there again and take your comments into consideration. Hopefully I'll get better soon and resume my running journey 👍

[@glry2dagrind]

Same brother

[@jacksonschuck1869]

Might need to go to a foot doctor or a session of rehab to get a program. I was able to clear it with 3 weeks of intense calf stretches personally

[@50Something]

What shoes are you running in?

[@HNRunning]

without getting into too much details, it's likely your shoes, running form and tight calves. amongst things i'm sure you've already tried, try stability or carbon plated running shoes, proper pf and calf stretches and striking slightly lateral midfoot not forefoot or medial.

[@daddycox82]

I had the same, changed my shoes, I use speed 3s for tempo, Asisc for easy and elites for track days since i used the right shoes it went away

[@pedro.almeida]

What part of Algarve are you at? That trail looks very nice. Each Summer I'll go there, near Tavira, not far from the Spanish border.

[@LiveLongLiveHappy]

'when you don't love it' - that's me after first 800m 😂😂😂

[@liamallport3361]

Tried my first 20 miler today. One month from race day. Race day only has 80m of elevation. Today was 480m. I hope living in a hilly area makes a difference come race day, coz i felt like crap for the last 5 or 6 miles

[@hellowill]

It's like what my physics teacher said... the (exam) day is not about learning/studying... it's about performing (what you've already done).

[@Gillibrand65]

Is that Felisia Portugal?

[@bradonvega4965]

Fair play mate

[@DrProfX]

What’s your take on over the distance long runs: 22, 23 or 24… maybe last 4-6 miles at marathon race pace?

[@ptadej8994]

Hi i have one question , I am a marathon runner who, during my training for the marathon, had my blood analyzed, only this showed that the values ​​of Ferritin, Hemoglobin, are in good condition, as are the other hemogram values, but the problem is a slight deviation of iron, which is just below the normal value. I am interested in how you would advise me with training, of course I am aware that for the marathon it is not recommended to work more than 120k per week, but now I need to reduce my mileage a little and improve my iron values. How would you advise me to give up running or can I still do easy running that is easy?

[@stephenscullion262]

Just take iron twice a day for a week or two, with orange juice and avoid caffeine within an hour of taking. I wouldn’t necessarily decrease volume, but perhaps intensity until a test shows iron increasing

[@ptadej8994]

@@stephenscullion262 thank you. 🙌

[@ShanePerth]

In your opinion stephen, whats the most important run when marathon training?

[@grgr6720]

Long run

[@jordanstewart6292]

I was just wondering if you have any videos on dieting , my running seems to be in a great place just now but what I am fuelling on I think is letting me down.

[@jennyh7850]

I feel this might be a personal thing for everyone. What works for others might not be best for you; to find what works best for your training and your body/genetics - stick to whole foods, experiment, and be observant of how they digest, how they make you feel, and how they affect your performance. There is no magic bullet, just trial and error, playing around with macro ratios, and eating nutritionally dense whole foods.

[@jochippyy]

Thankyou steven, but I just don't understand how we run say 16 to 18 miles at marathon effort without exceeding the 80/20 ratio. And if I've only run say 20 miles at marathon effort, how am I gonna run 26.2 miles at the same pace??? Help!

[@crayontom9687]

Accidental Partridge all the way! Another Bloody Sunday 😂

[@bsheehan09]

I'm convinced you're not using your mic audio. It doesn't sound too great.

[@jt.8144]

1:28. Thank you for this critical point. It's funny that people 'EXPECT TO BE TAILORED' to meet those times. Not realizing their FITNESS AND HONED EXPERIENCE THROUGH YEARS OF TRAINING. Let's get real Here. There's so much "hack" and "entitlement" mentality nowadays that people If they can get away with it. WON'T EVEN PUT IN THE EFFORT. Screw those individuals. Let em burn in the suffering of actually PUTTING IN HONEST WORK.

[@blissbrad8665]

Ive always suspected that the psychology is as important as the physical. Ive always felt that the race happens at the moment you start thinking to back off...or call it. I'm not built to be a fast racer...so my race has always been with myself.

[@LolwerunnersReservoir]

When is the London marathon??

[@RobE8475]

Errr.. google?

[@2spoons]

When you've run a marathon or 2..... run an ultra - there is no Brick Wall...... you know it excites in marathons, but at your reduced pace they doesn't

[@DrProfX]

So true!! “Ugly zone!”🏃🏻‍♂️

[@lewisb.3242]

What compression shorts are you wearing? 6:00

[@shavionbates9211]

Agreed 👍🏾

[@michaelgillan9361]

I did my first ever marathon yesterday and my god it was lots harder than I excepted. The longest I’d ever run is 32km, which was dictated by my training plan. I did this once only and only tried my marathon pace for half of it. I felt ok and it gave me confidence going into yesterday’s marathon. As soon as I hit 18 miles, my legs just gave up. I cramped in both calves. My lower back hurt so much. I felt nauseous due to not practicing enough with the gels. I was on track for 3:05 up to mile 18 and then my pace plummeted. My finish time was 3:16. Overall I was happy with the time but feel so disappointed in how I’d run the race. If it’s your first, PLEASE take your first half easy! You won’t regret it! The feeling of being able to RUN your last 6 miles beats being able to run the first 20. Good luck to anyone running one soon. Listen to this guy, he’s absolutely right!

[@musicmusic7209]

I don't need the most perfect time..I just need something decent..for my age..49 yr..and i just need to finish a Marathon

[@toddboucher3302]

Yea oh yea. I do fasted runs. Knowing by 3 1/2 hours I’ll hit the wall. So I’m in practice of kind of pushing through that pain sometimes work sometimes it doesn’t but I used to only be able to hit two hours.

[@danielstevens8827]

Talk so much sense 👏🏼

[@joe1877]

Stephen are you breathing through your nose or mouth?

[@turf586]

Thought on barefoot shoes for running?

[@truth-Hurts375]

Stephen...We have to remember that only 4% of all marathon runners in the world and only 1% of al female runners can run a marathon in under 3hrs... In my book it will be suicide fror most runners to try and do what you do.....just go and do you your long run... I will never understand why any person want to go out and torture themself to run a marathon in 6hrs....that is madness !!!!

[@xcskidog6937]

Yeah but you only have to run for 2 hours. Us mortals have to survive for 4 hours plus

[@kabobsyea9985]

just stop drink coke mate

[@jurileoni3850]

💪💪💪🦸🏃‍♂🏃🏃‍♂Thank you! True! And it is the same for every distance (5k 10k 15k): we have to be prepared for the distance we want to achieve (physically and mentally)!🏃🏃‍♂🏃

[@BonaRunNow]

Sir, i wanna know. To be fast at my first marathon. 🤣🤣🤣