The Most Effective Marathon Specific Long Runs - Chicago Marathon Build

[@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/

[@mochidomo]

1:33 1. Long tempo run at 90-95% of goal marathon, 9-20mi 4:27 2. Alternating pace tempo run, 7-15mi 6:34 3. Progressive long run, 9-20mi 20:35 4. Extended marathon pace, 6-12mi

[@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

[@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

[@jarsa81]

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

[@timsoo7984]

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

[@sweatelite]

Glad you enjoyed it, thank you

[@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

[@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

[@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

[@EvilSecondTwin]

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

[@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!

[@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

[@alistairtopping5309]

Just hit my 2x6 miles, just off marathon pace (shooting for sub 2:50 at San Sebastian at the end of November), felt tough but good. Ran 6:34 pace on both, plus a 30 min warm up, 17 miles total. I'll take it on tired legs, still got 8 weeks, so hopefully it'll feel cruisey at 6:25 ish on the day, I could be well of though haha

[@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.

[@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

[@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

[@gusmontano]

LETS GO MATTTTT - 2:19:31!!!!

[@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 🤙🏻

[@sschwen8050]

Wow that 30k run was total beast mode.

[@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

[@swaginfinite9165]

Hi, do you think this workouts can be used for the half marathon too? Of course paces and length will be different, but it could be modified for the hm right?

[@autokar123]

Great vid

[@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

[@zsoca31]

Kaizen is not working for me. IOS and Hungary. It crashes out before robotcheck or sometimes after but it doesnt send confirmation code to phone nonetheless. I already wrote them email and they are not responding.

[@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?

[@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

[@kenvysmiguel8817]

Can i race all out 21km race 5weeks out of goal marathon race? And add 10 to 15km easy run in the afternoon

[@BenBowman97]

Great video! Quick question - my marathon is Sunday, and the forecast looks brutal. Low of 66 and high of 92 with humidity. What would Matt do in this situation?

[@sweatelite]

Brutal. I'd have to adjust the goal back, probably 6-8minutes in this case.

[@BenBowman97]

@@sweatelite Thanks Matt. Just bummed because I did an 18 week build for it, only to get screwed by the weather...

[@sweatelite]

@@BenBowman97 big bummer I’m sorry to hear that. That’s the marathon, happened a few times on my side too. Maybe find another one 4-5 weeks later and commit

[@BenBowman97]

@sweatelite Thanks Matt. I'll find another race, but definitely want to do a speed block to lower my 10k time as you recommend. I was hoping to break 2:50, but that will be tough in these conditions. Also, I wanted to say that I am a big fan and hope you have a great experience with Chicago!

[@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

[@calvinyoung4325]

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

[@sweatelite]

Game on

[@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

[@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

[@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..

[@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.

[@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.

[@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!

[@al_conroy]

Do you not always use the stryd pods?

[@sweatelite]

We don’t work with Stryd anymore.

[@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

[@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.

[@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…

[@peterw9721]

What type of gel is that??

[@sweatelite]

Chargel

[@peterw9721]

@@sweatelite thank you!!! Just ordered some

[@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!

[@honeycombsful]

This is not how Canova calculates percent of paces. For 4:00 per k that’s 240 seconds. 10 percent is 24, so add 24 for 90%, or 12 sec for 95%. Google “something new in training” for a good overview of how Canova uses % of paces for training schedules

[@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

[@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.

[@desmomotodesmomoto2033]

Good way to age like hamster. Enjoy your cat.

[@End_Illegal_Apartheid_israhell]

nice

[@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

[@dresden_slowjog]

Get a shirt ffs.

[@MontyB97]

Totally americanised

[@kenvysmiguel8817]

Can i race all out 21km race 5weeks out of goal marathon race? And add 10 to 15km easy run in the afternoon