The LONG RUN - Doing This Changed My Running FOREVER 

Love your videos. I fell into a similar approach by just wanting to run every day. I found myself running the exact same route Monday through Friday of 12.7 miles. some days fast and some days slower depending on how I feel. Mind you this is closer to nine minute per mile pace. Nothing like you’re incredible ability to run below six minute per mile pace. your last video highlighted that high mileage was a “superpower” and that has really stuck with me. I can manage a second Friday session + two long runs on the weekend to get my total miles near 95 to 100 miles per week for 5 of the last 6 weeks. This is so contrary to what the coaches in my running group say but I’ve never felt better in my life. It’s hard though, but well worth it. Will be watching you (online) crush it in London!

Love your channel. Great work

great video mate .. its about consistency .. you're right

Well done! Thanks for sharing!

Excellent advice.

As an ex racing cyclist where volume is king your approach to running really resonates with me. I’m also starting to appreciate your matter of fact style without the music, catch phases and blatant advertising of useless crap!

Great effort in this weather, useful tip regarding more hilly 2nd half. Yes definitely, just go out and run and try not to get too hung up on specific metrics etc for every session.

This is great. I always thought people who ran as far and as fast as you would be doing very specific pace runs. I love the way you run on feel day to day but over a period of a few weeks have a natural progression. 👌

Best video yet, nice job.

I’ve definitely found long runs to be very useful. Although I’m only interested in 5 and 10k racing I still find for me that 10 to 15 mile long runs give best results.

such a nice approach! i will do that for my marathon prep because otherwise i feel like i can not keep a good pace for a whole marathon.

great video. thanks

Great tips Patrick. You ran that long run pretty hard!

Best video to date . Like the way you're describing your training approach and also great tips. Undulating in second half of the long run is a great one

Started running 3 years ago, got injured almost immediately, suffered 6 months and finally quit for 2 months completely, then started again, in 6 months I got up to a half marathon at 5:20/km pace, soon after that got injured again, took 9 months to get back to the same fitness as before, training for a marathon, got up to a 26k long run at 6:20/km pace, got injured again. So if anyone is watching and thinks they can just do 4min/km long runs out of nowhere, forget it, he is in the top 0.001% of people who can just run without getting injured or even thinking about anything like nutrition, prehab or whatever else the rest of us do and still get wrecked. I increased mileage by less than 10%/week, getting 2g protein/kg every day, hydration, strength training, everything and it feels like it's meaningless, my best friend is closer to you, we started together, he doesn't do any strength training, ignores nutrition or running plans, just goes and runs, no injury (nothing that he can't run with) no problems and just keeps improving. If you want to have similar results, you better choose good parents, otherwise you're kinda fucked.

Your MOST useful video until now! Sharing experience from daily practice is for me best advice you can give.🤔 By the way you become more relaxed & natural in making video, just keep up!💪

Hi Patrick, would you be able to make a video on how you view recovery and tapering before an A race?

The difference with your more steady approach is youre building alot of time fat adapted in aerobic paces burning fat & glycogen but not hitting the wall. Also not doing 3 hard wrkouts a wk means you can focus of volume at steady paces as the primary stimulus. I think obv for the marathon this is clearly one of or youre proving IS the best method. Sections of marathon pace in the longrun is a great idea especially in the final 8wks of a 20-26wk lydiard style buildup.

That run on 7th Feb 2021, 22km at 3.47 /km! It looks like this was when your training volume was still relatively low as you'd only just gone up to running a 70km week. It seems your starting point was faster than the majority but credit for all the hard work and consistency that has got you where you are.

Greetings from South Florida 😉 This morning like most of the mornings 91% humidity. There’s no easy runs here 😂 Thanks Patrick for all the valuable information. To me like like most of your runs are sub threshold and some of them at threshold. Do you ever do runs where your average HR is under 80% of your Max HR?

Nice solid longrun! Definitely in Zone3 looks around 20-30sec above marathon p.b pace. You manage to recover just enough in time clearly and that is the key isnt it. Appropriate cumulative fatigue without injury which can then peak with a 1 1/2-2wk taper. Curious on your 2wks out would you still run 35-36k @ 3:50ish or would you run that 3wks out? Cheers & all the best with the epic upcoming 2:20. 🎉

You 10km pace was fast back then! What was ya 1km pace when you started running?.. Example my easy pace currently is 6 minutes per kilometer and longest run 21km.. Your first long run is 15 km, 1hr 7 minutes! So how long and what did you do for before that 15km long run? Obviously that’s the secret to your success.. Your base was built already..

I agree the long run is probably the most important run of the week. I feel my fitness skyrockets when I consistently do a 2+ hour long run. I was wondering, do you taper before races? Or just a day or two of lower effort running and then straight into racing?

Great video Patrick! Thanks for sharing. I would like to ask if you pay any attention at all to heart rate/heart rate zones when you’re doing these easy and steady runs? Or do you go out and run based on feel/perceived exertion?

Great video as always Patrick. What kind of recovery do you do? Foam rolling? Stretching? Mobility work?

Very intense run, definitely not 'easy' like I do them, Kenyan school style. I will try to go harder on my next one.

I am 3 qeeks out from valencia, any ideas for a solid 20 miler workout with pace in it?

Just a quick question: You don't seem to be running in zone 2, because it seem quite difficult for you to conversate. Do you do your long runs in zone 3 ... and why? Thanks. 🙏

@coros sponsor this man!! But seriously I feel like you could reach out to them and see 👀

Im like you mate. Rarely, (only ever if its scorchio) stop for a drink on my runs. I get juiced up before i head out the door, and i don't stop until i get back, even on a 36k+ run. Only just started training with gels too, in prep for Melbourne Marathon in a few weeks, and finding they give me wings. Luckily i picked a brand that digest well with me and dont disagree.

hay do u do much strength training along with all that mileage?? if so what does it look like? what pace r ur easy/recovery runs at and how often? and is the endorphin speed 3 good for that too? also i read sumwhere u said u did abit of tennis before running, did u do anything else? like wer u a regular gym goer before that aswell? just really amazed at how fast u seem to progress also whats ur marathon shoe?

🎉🎉🎉🎉

Your pace in the beginning of 2021 - before you started to go over an hour long-runs - was already pretty fast for someone reasonably new to running. Did you bring that kind of speed/fitness from another sport? Would be interesting to know that build, as speed allows for more kilometers during a long run.

Are you going out without water or nutrition?

Apologies if you've been over this in another video, but do you consciously not do any easy running? Obviously heart rate metrics on strava can be all over the place and wrong, but hearing you speaking in this video does make it sound like you are pushing threshold quite a lot. I've not got any skin in the game at all, I'm just curious as the whole zone 2 or 80/20 advice is so ubiquitous and it's interesting to see someone have so much success without seeming to adhere to it.

How do you run so fast

Interesting, so your long run seems to be about the time you do in a Marathon. E.g. 2hrs 20mins which is probably 2 to 3 miles shorter than the marathon. I understand that and think that most elites are out for 2 + hours when they can run that time in a race. My question is how does this equate to someone that runs between 4 1/2 to 5 hours. Being 72 I don’t think my body would recover from doing long runs of that time. Any suggestions please. Thank you. Trevor Langridge

Hi Patrick I have been running for a while now . I like to do my long runs bit more than an easy pace long run so more like a steady long run . Many people say I should keep it easy but I prefer to do my long runs a bit quicker . Would I still get the benefit of running a long run at steady effort . My easy run pace is 5:00 and steady long run pace at the moment is 4:40 and would like to increase the pace when I get fitter

What was your pre run nutrition/caloric intake before your run in the morning and how about during the run?

Do you bring water or fuel with your long run? I didn’t see anything in the run you showed

You absolutely must have done some kind of fairly rigorous cardo pre running. You just can't instantly do a 15km run at 4:20 pace straight up so what was your previous exercise/sporting history please before taking up running?

How is your first long run 15km? How are you already running them at 4:20 km? Did you not hear about the concept of a long run until much later? I mean, I heard about them early into my running. I was doing 2 miles a day for almost 10 months and googled how to get faster, and found the long run, so I decided to run a 4 miler. But your first long run is over 9 miles and 4:20/km? I don't get it? I mean when I first started running in my 20s, it took me over a year to break 20 min 5k. But you are practically running that pace for 3x the distance. This does not look like a running log of someone who just started running. If you just started running 3.5 years ago, where are the other 6-8months not on strava?, I only see 2 years and 11 months here. Do you logs before this and do you have any fitness background?

That long run definitely doesn’t sound / look like easy pace. Is this the effort level of most of your long runs Patrick? It feels like a tempo / threshold run from how little you’re able to talk.

even on your begining you were running under 4:30min/Km, how? were you on sports before that?

How do you do a 30k long run without eating or drinking anything?

Can you tell me your height and weight?

Running made easy with Patrick. Do you take any water with you to the long runs?

Hi, I'm going on 42 years old myself, 6 months into training for my first marathon. What are your thoughts on a run/walk strategy for the marathon or long runs?