RUN FASTER With This Simple Fix

[@rundreamachieve]

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[@Ben-yw8be]

Good stuff. When I ran my first marathon, the first 20 miles felt so easy because during training I would run paces that exceeded my race pace. I think my favorite workout are 5k reps, 8k reps, and 10k reps @ half marathon effort w/ a 3-5 minute recovery in between those reps. When it came time for the race, the first 20 miles felt easy. Man, yes the last 10k of the marathon was tough especially there were rolling hills. I didn’t do enough hill training during my build up so next time I will do some more. I took hydration very seriously during my marathon. I brought a 20 ounce handheld with me and had stick of electrolytes. Every aid station I stop, I would fill my handheld with water & electrolytes. I took 7 +1 x 40g Beta Fuel gels with me aiming to get some nutrition every 8k. Best decision I’ve made.

[@rundreamachieve]

Keep up the great worth brother. 2025 is going to be a great year for you

[@rosshorsman3822]

Fantastic video. I hit the wall in March during my half trying to go get sub 1:30, last 2 miles were hell on earth. Since then I spoke to my coach, doubled down on the electrolytes both during the week before, the night before, the hour before and during the race, along with correct diet and fueling. Last week ran a 1:26 and felt GREAT, negative splits getting quicker and quicker. Low hanging fruit which makes a HUGE difference (I am a heavy sweater so probably even more so for me than others). Thanks Nathan as always 👏🏻

[@rundreamachieve]

Congratulations on running that 1:26! VERY well done, appreciate your support. So gad you were able to make those adjustments for the betterment of your racing and more importantly, your health.

[@RunWithDaniel]

Keep up the good work my friend 👍🏿

[@rundreamachieve]

Thank you 👍

[@Rainfire27]

I’ve got the maranoia for Chicago and need to remember to go out slow and take a few cups each aid station. Good advice

[@rundreamachieve]

You got this Thomas...war game prior to in your head how you are going to attack this race...being patient and conservative in the early miles? Yes, a MUST. You'll do awesome out there.

[@CandtheBirds]

Great advice from the voice of experience 👍

[@rundreamachieve]

Thanks so much for the kind words and support mom. You're awesome 😍😍😍💯😍🙏

[@zacsborntorunrunningadvent3441]

Nice vid Nathan. Taking salt tablets or high sodium gels is key too as plain water actually dehydrates the blood in the absence of sodium. Also depends if fat adapted or running more as a chronic sugar burner with low fat oxidation. Water needs with change depending on metabolism 😊. Well said going out too hard essentially h.m pb pace guarentees a crash around 18-21miles for most. Half marathon pb + 5-6min works well generally in the 1st half of the marathon for sub3 attempters. 😊

[@rundreamachieve]

Thanks for sharing Zac and spot on, always welcome your input. 💯💯💯💪🙏🙏💪

[@VangRVang]

Thank you coach.

[@rundreamachieve]

My pleasure! 💪💪💪💯

[@zman145repuls]

Hello! this coming Saturday I am planning on doing a hard 5k training workout, as it will be 14 days away from my final xc race of the season. I have run a few 17:30's this season on slow courses, this last race will be on a fast course and I am aiming to break 17 (the course is probably close to 30 seconds faster than any 5ks I have done, so I can possibly run 16:30-16:45). I am thinking to do something like 1k repeats @ goal race pace (3:20/kilometer). Do you think i should do 5 repeats or more than that? also should i do 2-3 minute complete rest or just jog a 400 in between each rep without stopping? thanks for the help!

[@rundreamachieve]

I think doing 3-5x1k@goal 5k race pace sounds good. The heavy work has been done at this point but something to wake your legs up but don't go all out. Good luck in your upcoming race. 💪💪💪💪

[@aaronwhite3298]

My personal best for the mile was 5:02 as a freshman at 14 because I only ran one year of track in highschool, sadly. I can barely crack 7 minutes now at 44. After CIM in December, I want to see how close I can get to that 5:02. What's the best strategy for only a 1 mile training plan and for how many weeks? Thanks!

[@nelsonly9383]

Hey coach! I just ran my first marathon on Sunday and managed to finish with 3:50:10. Next year I'm aiming for sub 3:30 and was having a look at the program (3hr 25min, 24 week plan) you have on RunDreamAchieve. I was just wondering how many days of running per week is scheduled in that program because I still want to be able to incorporate hypertrophy weight training in my week. Currently I am doing 4 sessions of weights with 4 days of running (Easy, Tempo, Interval and Long run) which seems to be just about what I am able to recover from. I would definitely be happy to drop one of those weight sessions but would like to keep it at 3 sessions minimum. Will the program still be viable given those conditions? My only concern is that the program may require me to run 5+ days a week which will compromise my weight training and maybe leave me with not much free time left outside of training. Also love all your videos, the information is straight gold!

[@rundreamachieve]

Congratulations on dropping tht 3:50. I bet you could run as fast as 2:50 if you drop lifting to the extent that you are. Once per week is sufficient. Of course, just my opinion. If your focus is to run faster you should run more and focus less on SO much lifting. There are 5 to 7 days of running on the training plan but you can substitute an additional easy day with an off day if need be. Yes, you can still fit in your weight training along with the training plan. I would lift on the harder anaerobic days, save the easy days for EASY jogging so you can recover. Hope this helps.

[@IamDannyM]

I always need to Pee at least twice on a longer run, 10+ miles. Even a 4-6 mile short run I’ll need to go. This can be frustrating at times especially on event / race day

[@rundreamachieve]

yeah that definitely can be 💪💪💪💯

[@OgBurke]

Greetings Coach I made this mistake my 1st marathon not hydrating enough an hit the wall very hard ,after being in good shape 😂

[@rundreamachieve]

I'm right there with ya....gotta be honest with my supporters...it was a LONG road to get to a 2:19 marathon and many of mine were NOT spot on performances...we ALL learn from experience at every level. Keep up the great work out there.

[@SuperTreybo]

Hey rundream hows it going? Just had one of my WORST performances ever myrtle beach half, I feel like in last 2 years my running has went downhill and no matter what i do NOTHING seems help. I just ran myrtle beach half marathon today and had one of my worst performances ever and struggled last 3 miles with 1 hour 55 min, and what makes matters worse is it was in cold weather i normally thrive in colder weather. In nov 2021 i did personal best of 1 hour 44 min 45 seconds in half my all time PR.......fast forward year later in hot half myrtle beach 2022 i didint do as good but still did 8 15 pace half. In 2021 and 2022 i was only running 3-4 times week and running faster paces training and long runs even in summer 2022 i was getting faster paces in hot weather.........then end 2022 comes and i hear about the phil m method low heart rate so i start doing my long runs and most runs at 10 min 1030 paces thinking it would help and i feel like it has completely destroyed my racing speed power. I kept hearing how i was running my long runs to fast with 840-9 min paces and needed do 10 min paces and i feel like i was better with more quality miles and less run days. And todays half i had my worst performance years. My question bec im beyond frustrated with this sport.....should i go back to doing most my runs at 8-9 min paces and long runs faster and trying increase my v 02 max and stride? I just dont feel like slow pace running everyday helped. Now about to turn 40 i have another shot at half marathon in March........and im hoping i can finally break under 1 44.......should i start running more 8 to 830 min paces to try make 8 min paces feel easy eventually.........sorry i know this is long comment im just frustrated at this point. The low heart rate training didint seem work for me at all. Im also a bigger runner 5,9 190 so i feel like less mileage week more speed helps more. Im just down as runner at this point and wonder if just need work on SPEED SPEED SPEED for next 4 months 6 to 10 milers at faster paces speed and turnover

[@rundreamachieve]

Keep your head up ST. NOTHING can be done about what happened BUT a lot can happen on learning from things from this effort. My advice is right down the things that went right and things that didn't on paper, sometimes writing down your thoughts can be of assistance. Make sure to take a week off, even 2...completely recharge and allow time for your body to heal. perhaps in your next build up run less mileage and more speed focus as you mentioned...make some new adjustments and I am sure you will turn around your training and racing. Respect to you for getting out there and competing.

[@SantaCruzRunner]

Do you run with a handheld soft flask or just rely on the liquid nutrition/water on course? I keep going back and forth trying to decide if it's worth running with a 14oz handheld and just refilling it fully twice in the race. I figure I might stop less then slowing down at every aid station. I'd love to get your thoughts. Thank you!

[@rundreamachieve]

I have no but have considered it..usually I just place my fluid out every 3 miles along my long run course..the idea of holding that thing on my hand for most of a race may be uncomfortable BUT it also could be very effective...it is something to consider for sure SCR...all you can do is give it a shot and see how you feel and do.

[@kainaluhind-greig2792]

Are you supposed to have a small bounce while running for running form

[@rundreamachieve]

You could...every athlete has different form..key thing is to try to stay relaxed as you can while running especially at faster paces...the less muscle and mental tension, the better the performance.

[@kainaluhind-greig2792]

@@rundreamachieve thank you

[@rundreamachieve]

💯💯💯💪💪

[@mike8772]

Hey coach! I’m 16 days out from my marathon and had a pretty intense week of training still ahead. After testing out my race day shoes a few times I got about a 1 inch by 1 inch blister on the inside arch of my foot. Debating if I dial my training back for a few days so that it can heal or if I keep pushing and just hope it heals in the 10 day taper? Any advice is greatly appreciated!

[@rundreamachieve]

I'd take 2 days off, you won't lose any fitness, at this point the heavy work has been done. Hope this helps and good luck at your upcoming race...continue to carbo load and get those muscles stocked up on glycogen the best you can.

[@mike8772]

@@rundreamachieve thanks coach!

[@rundreamachieve]

💪💪💪💪💯