As a new runner I find this so useful. I followed the new runner plan to run my first 5km from Runna but 5 weeks in I felt that I could go out and run 5km - So I tried, and managed it. I haven't started a new training plan but I'm going out 3 or 4 times a week and trying to do one long run a week, one fast run and two easier runs. This feels right to me and coming across your video has just boosted my confidence in what I'm doing. Thanks for sharing. Liked and subscribed 👍
Patrick is a genetic aerobic beast but the advice he gives is still valid and I’ve been following it. Nothing rules more than distance, the more distance you do the quicker you get at it, it’s really that simple. 🏃♂️
He must have some genertic features that let's him adapt quickly. For me to become quicker was not only going high mileage but also have 1-2 times a week a tempo/intervall/hill repeat session into the equation. Running at whatever pace for high mileage didn't cut the cake for me alone.
Thank you for this video. The training of other youtubers are too complicated for a regular runner. I am so glad to get validation that just running more will improve your performance without the complicated running workouts.
Man! You are a natural born running talent. I break down every time I try to keep 5x per week training and over 50 km weekly distance. Not to mention your pace. But I can't agree more ... consistency is the key. "Just keep on swimming!" - I mean running 🙂
I like the idea of simply running versus training or overthinking about training, paces … as a Master Runner (50 YO) I surely appreciate adopting a simpler approach to running. I am moving up to run 1-hour daily (6 days a week) with slightly longer trail runs in altitude on Saturday and Sunday. These back to back runs have been key in my recovery and adaptation. I do short races to have some faster runs (mostly 10 K trail in altitude). I need one or two years of consistent running to see results, yet still I managed most of my races here in Colorado to be ranked in first three of my age category. It’s a kind of feedback that I am still moving at my age 😅
Great tips. Refreshingly different from the stressful 'binding yourself to a plan' advice. I have made so much progress since I started running everyday, even if it's not a spectacular or specific run.
I can totally relate to this, exactly how I approach running. I enjoy every minute of it and have no pressure, just getting out there at all is a big success each time and leads to me running much more.
Great I ran when I was in my 40ties. Now late late 50ties I have taken it up again. I simply can't take to train with a program again. Now I just run longer and longer . Hmm it works. I will use your simple plan in training for my marathon in December next year.
Simple, yet brilliant. Build up mileage with patience + consistency is obviously the key. With that said, you probably have good genetics and a talent for endurance sports in addition. Great video👌🏻
Still, though… you’re very, very talented to be running those times after only 3 years of training! That has to be acknowledged! Though I understand your general philosophy of running even 5 or 10 mins, it’s probably better to run a minimum of 30 mins because any less will make very little difference or is too small of aerobic stimulus… Anyway, you’re a great natural talent to run sub 2:25 marathon at any age… and in your 40s is unbelievable… I truly think that you could have been an Olympic athlete! 👍
I like the idea of giving yourself permission to stop. I often do this anyway, carrying a 60+ Oystercard, I start to feel pain, aches, and fatigue, and rather than force myself onwards, I do stop and catch a bus home.
Yeah, when I strained my calf at the end of peak week, I was cross-training on a bike for 5 days and had the same issue. I had to jack up the resistance to almost max to get around 140 bpm.
Great video Patrick, love the simple approach that is result driven. Awesome to see you running again. You overcoming adversity (injury/sickness just before a planned race) is more inspiring than a PR. It will make for a great comeback video after your next Mara 👊👊
Great advice - lots of common sense here. The only area where I do things differently is in nutrition. Rather than eat as many carbs as possible I try to eat as few as possible. Over the two years I've been following a low carb diet my body has become fat adapted and can therefore tap into fat stores as its major fuel. During this time I've experience a real fitness boost and because even lean runners have hundreds of thousands of calories stored in fat cells, I never hit the wall.
Thanks, that's very interesting. When I race I never eat before the race on the same day, and all my morning runs are done without eating. I've never taken on carbs/gels in a marathon either and have found it works for me, so carbs aren't always the answer if you can adapt to it. Going totally low carb is very interesting and I can see how your body gets used to it and becomes really efficient at burning fat as fuel. All food for thought (excuse the pun).
@@patrickmartinrunning I was actually surprised by the fitness gains, as I had been told I would struggle to replace glycogen. I did find running harder for a few weeks but then my fitness improved markedly (to the point that people in my running group were asking me what my secret was)
Great stuff as usual. I literally paused this video @ 2:50 thinking, 'you know what, your right, I'll watch this later'. 1 hour later: Now, what were you saying - oh yeah run more, got it 😅
During your marathon build, how long do you stay at your peak weekly mileage, how far out from a race is your longest run and how long is it and how is it structured (e.g., 24 miles with 20 at steady pace and last 4 at MP or a little faster)??
So how did your marathon plan look? How many weeks was your marathon block? Did you do any specific sessions? S&C? You just ran to feel most of the time? I'll be starting my block for Manchester in the new year and like the idea of a 'simple' block
I think you've just always had a natural ability to run this fast and long Most amateur/recreational runners cannot reach this level of running no matter how hard we try
x2, over half of the battle is having the genes for it. I know of people who are 50+ and ran a sub 3hr marathon on just 30 miles per week of training. I know others who are 30 and running their whole life and can barely break 3hrs on 60-70 miles per week.
Thanks M , sound advice ,consistency and longer runs,I'm finding that I'm improving with more miliage at a base rate and 3 or 4 cross training days on the bike ,,thanks
Thanks! To be honest I just do some basic stretching and after a long run I try to keep moving. If I don't I start to get stiff, especially as I get older!
Excellent tips! When you come out of the blue and at your age run a 2:24 do you get sponsors calling? Can you make money running that fast? (not counting your youtube channel). Probably stupid questions but just wondering. Also do you think knocking 8-10 minutes off to potentially Olympic marathon qualify is possible.. is that a goal for you or is that unrealistic?
Thanks! No sponsors. I think to improve my times that much at my age would take a lot of training over a few years. I'm not sure I'm ready to dedicate myself that much and also not sure my body could take it!
How much rest do you take afer a marathon? Just done the Yorkshire marathon but itching to get back out. Legs still sore but have improved dramatically since yesterday.
As a new runner this year i just did my first half marathon at 1:40. But i struggle with training paces. You say you did a lot of easy running. But what would that look like? Like zone 2 running and stop once heart rate gets to high? I want to run everyday but once i picked up paces i got injured right away
Easy running can be as slow as it needs to be so you can be consistent. Getting out and doing something is the important thing. Yes you can try and keep your heart rate in zone 2 or lower or I would just get a feel for how easy I was running. I always know if I'm pushing too much, can you have a conversation at that pace? If so it's probably an easy pace.
@@patrickmartinrunning ok just do that and keep building mileage over time pace naturally picks up? Once a solid base has been built up over the course of time implement speed training for better hm or full marathon times?
Hi Patrick, thanks a lot for your interesting thoughts. You're fitness looks awesome. I'm 45 and is currently close to 3hrs marathon, 2 weeks ago I had marathon and got 3:02 min and my goal is to race sub-3 marathon. But last year I struggled with bulging disc and sciatica, and because of that kind fo injury I'm so carefull if to ush more weekly mileage, had just a few weeks aroun 100K, but more often not more than 80Ks weekly. I've been running regularly for about 9-10 years, so legs seem to be adapted to running, but still thinking and trying to find the best training approach or plan to break 3 hours. Thanks. Peter from Slovakia
Than you. Keep going and stay consistent. Yes it's important to listen to your body when it comes to mileage. It's something I've learned along the way too.
Strength train specific muscle groups used for running 2-3 times a week, do daily mobility sessions and do foam rolling or use a massage gun to release muscle tension. Progress mileage slowly and listen to your body. Some people need more mileage than others. You have to ask yourself your why are you training for performance then the focus is on performance not mileage. Often mileage can help but it is not the absolute be all and end all. Say for example you can only run 40km a week because you are injury prone then focus those on quality mileage and the rest do your favourite forms of cross training and do as much of that as you can recover from you can still become a super good runner without a lot of mileage it all depends on the person and your goals, situation etc 😊hope that helps
Lastly very few injuries actually get bad when you listen to your body so be honest with yourself, cross train if you are uncertain if you are ok to run etc. of course try to run as much as humanly possible if you can run 250km per week then do that but it all comes back to one main thing intuition
