The Most Effective Marathon Specific Long Runs - Chicago Marathon Build

The Faster Marathon Series documents Sweat Elite Founder - Matt Fox's journey to improve from 2:20 over the Marathon in 2024. This is Episode 11 - with 4 weeks to go until the Chicago Marathon 2024.
Join Matt at the Sweat Elite Coaching Academy: www.sweatelite...
Matt Instagram: / mattinglisfox
Matt Strava: / strava
The series is proudly sponsored by:
Ketone-IQ | 30% off: Ketone.com/SWE...
SOAR Running | 15% off: www.soarrunnin...
Kaizen | runkaizen.com/
Blenders Eyewear: www.blendersey...
Garmin: Score Discounts by joining the Sweat Elite Coaching Academy
Sweat Elite Coaching: www.sweatelite...

[@sweatelite]

Full Training Log Training For Chicago Marathon: www.strava.com/athletes/6248359/ Thank you to Blenders Eyewear for sponsoring this episode: www.blenderseyewear.com/ Join Matt at the Sweat Elite Coaching Academy: www.sweatelitecoaching.com/matt-fox/ Ketone-IQ 30% off link: Ketone.com/SWEATELITE SOAR Running 15% off link: www.soarrunning.com/blogs/new... Download Kaizen | runkaizen.com/

[@koks39.]

Most clutch video ever, just figuring out what to do with my last couple of long runs before taper. 💪👊

[@buttsniffa7469]

Clutch 😂

[@SantaCruzRunner]

Wow, I took so much information from this video and I've updated my training block for CIM accordingly. Love the specific long run workouts. Thank you for the advice! Also enjoying Ketone IQ and the Kaizen app. 🙂

[@sweatelite]

Glad it was helpful, thanks for the kind words

[@rahulbarca4112]

He's ready guys....🔥 Do your thing G 💪🏾 Will be rooting for ya, I 'm all pumped now.

[@gusmontano]

SUCH A BEAST! Great stuff, Matt. Also loving the podcasts with Luke. Awesome stuff.

[@Ammerstol]

Nice video man, got a lot from it. I'm not a fast runner, marathon time about 4h at 53 years, but probably there's still room for improvement. And I DID like that you had everything in miles and km's

[@EvilSecondTwin]

Interesting, informative video. I will never do my long runs ever again. Thanks as always for sharing, Matt!

[@AugherAndy]

I love a splid continuous tempo run! Not a long run but im aiming for subb3 and have been doing 10 mile tempos at 6.20-30. V mentally tough Love the 2000s songs matt

[@AJB_runs]

1st one which I call a steady state long run is so effective year round for general fitness. Do it to HR keeping just below LT1 just have to be strict not to push it towards end when HR drifts up.

[@sweatelite]

Well said

[@fidru]

doesn't matter if you actually train for a Marathon or not. The steady state easy pace long run is boring as f***. Even though zone3 is not recommended for (non Marathon specific) long runs, I prefer them so much. of course not up to 30k. and I recover quicker from a faster run with shorter duration. maybe thats just me.

[@jarsa81]

Thanks Matt 😎 these long runs are no joke but really really beneficial for sure.. Good luck for Chicago you will smash it 💪

[@dresden_slowjog]

Get a shirt ffs.

[@MontyB97]

Totally americanised

[@sschwen8050]

Wow that 30k run was total beast mode.

[@pppp7841]

Great stuff Matt. I think it’s important to recognise that only since the advent of super shoes and their associated recovery properties has think kind of approach been feasible for the regular punter (like me). As a fellow Aussie you know the ‘Aussie system’ has no specific sessions which is interesting. I wonder what the architects of the Aussie system (Pat Clohessy and C Wardlaw) think of this more ‘modern’ approach? Looking forward to replicating your Mara progression run this weekend

[@sweatelite]

Well said, lots of good points here.

[@jensnordgren4599]

Great video! Good luck with the Chicago Marathon, it's looking good! What workouts do you recommend for racing the HM, or how should the marathon workouts mentioned be adjusted?

[@sweatelite]

Thanks, will keep it in mind for future videos

[@BamainMn]

Would mixing ketone iq with a drink mix I carry to sip during the marathon work or is it an all at once thing?

[@sweatelite]

This is a great question- fine to mix in the drink but likely a better effect in 1 hit, I’m not 100% sure about that though

[@the_diver]

this is very helpful, i think many guys just beat about the bush when it comes to arathon/HM longruns and specific workouts but this clears some confusions

[@timsoo7984]

What a gem of a video! Thank you and best of luck!

[@sweatelite]

Glad you enjoyed it, thank you

[@grgr6720]

Speaking of LT1 my understanding is this. The window between LT1 or aerobic threshold and LT2 or anaerobic threshold is where well trained athletes run a marathon. It can typically be maintained for around 3 hours so if you can run a marathon within 3 hours then that's your window. However for the big majority of runners this is not possible. So then you run your marathon in zone 2 and maybe drift into LT1 at a later stage. How high in Z2 you start and when to drft in LT1 is again a matter of fitness. If you go too high too soon then simply you will run out of gas. Personally I can stay in LT1 for the duration of a 1:40 half marathon. It feels impossible to me that I could maintain LT1 for 2 hours let alone for 3 hours. Not sure if there is something wrong with me, or I am not beating myself hard enough or this is normal for my level of fitness at the moment. If you have any comments please add!

[@stevenmcfarlane6010]

I've just ran 1:36 last Sunday and after a good few marathons where I've ended up burst toward the end, this is now my understanding. LT1 for most of the half allows for a final push into LT2 and above.

[@grgr6720]

@@stevenmcfarlane6010 You mean for a half marathon? That is also my experience. I run my half marathons in LT1. But I cannot imagine staying in LT1 for 2-3 hours during a full marathon. .

[@stevenmcfarlane6010]

@@grgr6720 yeah - was aligning with your point of 1:40 for a half in LT1

[@DrProfX]

What about doing 14 miles and first half at marathon pace and second half at faster than MP? As a way of practicing negative splitting?

[@vukvuk8996]

"Insider" info. Something only pro athletes are involved in , now we all can learn it. Video like some great course. Thank you a lot!

[@coldclimateoffgrid3061]

Good info! Please stop switching from miles to km!

[@sweatelite]

Thank you. Roughly half people watching are in KM and half in Miles though, which is why I do that, so all can understand paces.

[@coldclimateoffgrid3061]

@@sweatelite Wow that was fast. I prefer km but would still prefer the whole video be in miles just for consistency

[@jameschaves5723]

Pure Gold!! Always excited to have confirmation that my coach has me dialed in. Literally every LR that you mentioned. Your journey and struggles with heat have really inspired me to keep pushing towards CIM. Praying for 40°, send my best to Reem.

[@sweatelite]

Go get em James

[@owenearl9121]

With all this awesome work you’ve done to prepare, why haven’t you done a comprehensive running economy test in the lab to choose your race shoes? I also have the AF1 and AF3 and I don’t think I could determine which to use without the data

[@sweatelite]

It's a great question I don't have an answer to

[@cakemkrcody]

Love the content! My first marathon is at Indy monumental. Running a half about 4 weeks before. Just wanna hit sub 4hrs for the full.

[@sweatelite]

Running Indy too, see you there 👍 good luck in the half and the rest of the build

[@cakemkrcody]

@@sweatelite good luck to you in chi city and Indy! I’m looking forward to it! Clark said he’s gonna figure out a shakeout run time before that obviously you should run at so I can meet all my favorite runners 🤙🏻

[@28mouse85]

Solid video as always matt 👏🏻2:18 is happening i believe. Are you still working with edd goddard in any capacity?

[@sweatelite]

Thanks for that. Ed and I chat now and then

[@J-DRios]

Matt, thank you so much for this video. Definitely will putting some of these to use for Boston next spring

[@sweatelite]

Very welcome

[@mpageaustin]

What are your thoughts on doing some of these on a treadmill at 1% grade vs road. living in Texas it seems it’s either too hot or humid at least till it gets a little cooler out. Also great video series !!

[@sweatelite]

Yes, absolutely

[@regivb]

Do you reccomend tapering for 2 or 3 weeks ? Thanks for all the I formation !

[@sweatelite]

It's individual. I think 2 weeks suits most though.

[@fett84]

So prior to the last 8 weeks, say around 16-9 weeks out, long runs can be run at just about any pace?

[@sweatelite]

Prior to 8 weeks out I think a mix of "slow" (the same pace as regular aerobic runs) and "steady" (close to 90% goal MP) works well.

[@LiamRedmondOne]

Banger early 2000s track selection during the progression run

[@lowzyyy]

Yeah i am interested what radio is that. Knew every song that came in the video

[@sweatelite]

Haha, i just made it myself manually.

[@calvinyoung4325]

Perfect, I was not sure what to do for my last long run. Marathon pace it is 🤣

[@sweatelite]

Game on

[@Nyelands]

Why not just run the entire 30K at goal marathon pace?

[@sweatelite]

Very very tough to do in training while managing fatigue from the volume. Some coaches would argue this is simply too hard

[@al_conroy]

Do you not always use the stryd pods?

[@sweatelite]

We don’t work with Stryd anymore.

[@frederiktrentin9865]

Yesterday i ran a full marathon distance in training (3:00 flat), which was about 90% of Marathon pace, last 25 minutes with Marathon pace… Do you think that is to much as a training run? Feeling pretty good today tbh 🤷‍♂️ it is 7 weeks out. I am also still unsure if i can aim for a 2:45/2:50 for the marathon

[@sweatelite]

I think it's a solid workout, not too hard if you could do it and not feel like it was 100% effort. Best to take 4-5 super easy days after this though.

[@frederiktrentin9865]

Yep… on tuesday speedwork is scheduled.. Struggled a little bit with nutrition, my selfmade mix (malto/fructos 1:0.8) almost made me puke… next time i will try it with Maurten…

[@stevenmcfarlane6010]

Hey man, looking good for your goal in Chicago. Been following for a while - be great to see you smash the barrier. Hopefully cramps play nicely ! Assume Floberg isn't doing any filming with you anymore ?

[@sweatelite]

Thank you very much! No Floberg is not filming anymore.

[@stevenmcfarlane6010]

@@sweatelite have a great race Matt - fantastic that you share all on Strava. Learning loads

[@Richard-lx3xk]

Maybe strange question, but I dig your music choice during your long run. Do you have a specific playlist that you use?

[@sweatelite]

Thank you, I just made this one myself. With Shazam you could put it together yourself in a few minutes =)

[@Richard-lx3xk]

@@sweatelite thanks

[@daniel52031]

May I ask what the rest time is between the 2x10k that you mentioned at the end please? Thanks for this video, really helpful

[@sweatelite]

1km easy in between the 2x10k

[@daniel52031]

@@sweatelite ooooffff thanks. Good luck in Chicago!

[@wout123]

Sooo many cars!!😮 Lot of air polution where you run, but maybe there is no good other option there in Chicago?

[@sweatelite]

There aren’t any cars on this path, it’s a walking/cycling path, I guess you’re referring to the road that runs by it… it’s a fantastic place to run!

[@wout123]

​​@@sweatelite yeah you are right, referring to the busy road right next to it. Totally understand the road/cycle path you run on is great. But that close to a big road with so many cars you really do have a lot of air polution. But good places to run are scarce..

[@autokar123]

How to calculate 90% of the target pace?

[@RyanGmc]

Formula: Pace in seconds/(1+%) With % being the amount above (+) or below (-). In this example -10% or 90% Ex 4:00/km, you first convert it into seconds, so 240/km Divide by 90% (.90), which returns 266.6 seconds or 4:26.6/km. Hope this helps

[@sweatelite]

@@RyanGmc thanks

[@autokar123]

@@RyanGmc appreciate!

[@hazimmohamad6683]

awesome video Matt. 8 days out for 4x5k or 2x10k, would it be too late?

[@regivb]

Yes, you should not be doing such a though workout 8 days before your marathon.

[@sweatelite]

8 days out is probably too close for this, for experienced marathoners 10-20 days out. For anyone else, 14-30 days out.

[@peterw9721]

What type of gel is that??

[@sweatelite]

Chargel

[@peterw9721]

@@sweatelite thank you!!! Just ordered some

[@DavidMolinaro]

It's not called Sweat Average, that's for sure. You're gonna crush it! As always, thx for the tips! I on the other hand, just got a little🤏 nervous!

[@sweatelite]

Let’s go David, not long now

[@runcity6432]

Do you ever do a race day simulator run. So like 26.2km straight at race pace. Which is 16.1 miles at race pace?

[@sweatelite]

It’s not a bad idea. That’s very tough to do in training

[@End_Illegal_Apartheid_israhell]

nice

[@yaronsadan9040]

🇮🇱🇮🇱🇮🇱

[@yaronsadan9040]

אל תירא ישראל, אל תירא! כי גור אריה הלא אתה ואריה אם ישאג, מי לא יירא? מי לא יירא? 🇮🇱🦾🇮🇱