Start getting the MOST from your LONG runs

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Stephen Scullion - Olympic marathoner

4 ай бұрын

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Welcome to "Start getting the MOST from your LONGER runs"!
📷 @cav.creative
🏃‍♂️ Are you ready to level up your marathon game? 🏃‍♀️
🔑 Discover the secrets to becoming a stronger, faster, and more successful marathon runner with our comprehensive guide on long runs!
In this video, we dive deep into my experience with long runs, and long-distance running, how incorporating long runs can transform your marathon performance. 📚💪
Whether you're a seasoned marathoner or a beginner aiming to conquer your first 26.2 miles, this guide will equip you with essential knowledge and strategies to make the most out of your training.
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Пікірлер: 100

@japanesemeandmyfamily145 4 ай бұрын

Crazy how relaxed and effortless you make 3min per km pace look.

@RichRuns909 4 ай бұрын

Seriously, I look like death running 4 Min per KM's...lol

@DavidTremblay 4 ай бұрын

Ah ah feel you, 3 min/km is more like a sprint for me

@NurseRein 3 ай бұрын

This is 10-15seconds burst of sprint for me and im dying for air😅

@lean2281 2 ай бұрын

@DavidTremblay your 100m sprint is at 3 min km ? Lmao

@DavidTremblay 2 ай бұрын

@@lean2281definitely not, I'm faster than that, but how long can you hold 3:00/km, it's 20km/h it's crazy fast, maybe I could do a 1500m. I should try to train that distance one day

@steven7169 4 ай бұрын

Making 3:30 per K look like an easy jog, absolutely mind-boggling!

@Ultrarunnerdad 4 ай бұрын

Great to watch though, That's me at 5:30 per k haha, but everyone is in a different place with running, 3:30 is my 1km PB pace!

@steven7169 4 ай бұрын

@Ultrarunnerdad I mean he is an Olympic runner. Seen him doing 4 min Ks with a pretty low heart rate just chatting to the camera, must be amazing to be able to run like that. 3:30 is pretty solid by the way bud.

@konradjanczak1504 4 ай бұрын

These shorter videos (

@aungier93 4 ай бұрын

Prepping for my second ever marathon in Connemara in April, love the videos.

@davidmeehan3158 4 ай бұрын

Hey Stephen. I recently subscribed, really enjoy watching you’re videos, super helpful and easy to watch 👍

@mcvarnock 2 ай бұрын

Hey Stephen, just found your channel. Really helpful content, thanks dude! I'm running my second ever marathon this year and am hoping to shave 13-17 minutes off my time for a BQ. Keep up the great work and good luck in your Paris prep!

@Get2TheBell 4 ай бұрын

That’s great info coach thanks a bunch. I’ll keep this in mind. Next time I have a long run and feeling fatigued.

@danbuhuera376 4 ай бұрын

Love your videos. Thank you

@Freddylot Ай бұрын

I'm a cyclist transitioning into triathlon and I've found your videos a super helpful resource for bringing my running up to speed. Only really commenting to say your video makes me miss Belfast. Keep up the good work.

@michaelodonnell9448 4 ай бұрын

Lol love how you say 5-7 min miles for a marathon, I'd be doing amazing to do 11 min miles 😁💪

@jeffbayot4245 4 ай бұрын

Hi Lion. I’m week 8 following your Marathon training plan for LA this March, and so excited for the structured long run this Sunday. But unfortunately got sick again and unable to go out and train. I’m just thinking about psychology and stuff you said that things will pass and just keep moving on. It’s helping me a lot, be in the now and focus on getting better and hopefully by Sunday, complete the 16 miler session. Thank you for all you do, helping normal runners like us get better! Good luck on your Paris journey.

@REDGRIFFIN100 4 ай бұрын

Do what's right for you, in my experience.... Make sure your well before your long run or go easy/shorter, think of it as a step down week and take note during the session, if you don't feel right stop. The negative nock on of training a long session when ill is much greater than any fitness missed out on by not doing the exact long session. Remember by being ill you are effectively less fit in the short term which means at the same pace you are working harder. In the past if I've been ill I'll replace my long run with a run of say half the distance plus some walking or cycling to make sure I'm not outperforming my current (ill state) ability.

@stephenscullion262 4 ай бұрын

Be patient with the body, but honestly if I feel motivated to run “I run”, but if that motivation isn’t there, then I understand the illness must be bad etc.. trust your instincts and do what feels right

@1stKeepFocus 4 ай бұрын

Could illness be brought about by not enough supplements, eating right/enough, sleep, and hydration (electrolytes)? I even checkin with my dr, who is also a runner. I feel like all this has to play a part, right? For example, my left calf was cramping in every run. I stretched and drank lots of water, but still, the cramping didn't get resolved. Then, I started adding tablets (after some google research) to my water throughout the day, and the cramping went away. I'm not a pro. I love to run, but I am finding out there is more education involved than to just run. These videos help tremendously. Thank you, Stephen.

@religionofrunning253 4 ай бұрын

Thanks for guidance

@ipani1997 4 ай бұрын

Hey Stephen, thanks for another great video. When/how often would you recommend keeping the long runs at zone 2 vs pushing with these kinds of progressive workouts? I am training for a half marathon and am not sure how much race pace to incorporate when the runs get longer (30km+). Thanks again!

@polski1986 Ай бұрын

105k after 2 months ! yaay... the best running channael on the Tube!

@joshuamaguire2260 4 ай бұрын

Awesome one

@felixcardona8936 Ай бұрын

Thanks and regards from Colombia 💪

@dasdWARf 4 ай бұрын

I usually approach my long runs the way pfitz describes, where you end on a chunk at projected MP. I'll definetly try a more progressive opproach next run!

@123painter 4 ай бұрын

Hi Stephen,Thanks for the great videos😊

@chrismcginn4905 Ай бұрын

Great to see the cranes in the background. I noticed your accent is thicker too, happens me when I come home to Belfast too

@user-qe7fb6gd6c 4 ай бұрын

Stephen what would be the idea breakfeast on the day of a long run ?

@JanneRasanen2 4 ай бұрын

@StephenScullion In a Sigma Sport interview 2x cycling Tour De France winner Tadej Pogacar said that in a stage race he consumes 120 g of carbs per hour and sometimes 140. That is a trained gut! I do not know if gastric issues from high carb eating when racing are equal between cycling and running.

@letyquintana8310 4 ай бұрын

Congratulations on the 90 K 🎉🎉🎉

@RaphaelIgrisianu 2 ай бұрын

Nice move from Garmin to Coros 😊

@The_Cptn_Louk 4 ай бұрын

Long runs for me are so hard. I just can't feel relaxed. Im so disappointed that i have not improve my easy pace at all during the last year, although my intervals are much faster. I always feel exhausted. All the best to you my friend. Qualifying for the Olympic is an accomplishment that justifies all the sacrifices and choices you ever made.

@piaruns7928 4 ай бұрын

Maybe you should take a look into MAF training. It sounds completely boring at first sight, but it is so worth it - especially when you feal tired all the time. There's lots of Information about it on YT. Good luck to you! 🍀

@The_Cptn_Louk 4 ай бұрын

@@piaruns7928 Thanks a lot my friend

@adabsurdum3314 2 ай бұрын

You chose an extreme sport I guess. It's continually pushing your mental toughness threshold I guess. While taking care of the basics and making sure not to constantly go too hard. I'm still learning what I'm capable of though. But I feel like getting comfortable with the suffering is key, for me

@olliec1319 2 ай бұрын

Putting the fast in Belfast 👊

@scottgodkin781 4 ай бұрын

Just chiming in for the algorithm

@Philleman 4 ай бұрын

Hi lion Can we buy your training plans in USA money?

@vanwool94 4 ай бұрын

Are you concerned about HR on long rungs? Especially progressive long runs?

@illlogick7151 15 күн бұрын

Whatta beast

@d.r.4439 Ай бұрын

is it possible to add this plan to trainingpeaks?

@MrMars121 2 ай бұрын

How does heart rate and power play a role in this progressive long run plan?

@christerdepui 2 ай бұрын

hi, what camera do u use? :)

@Cal-mq2qm 4 ай бұрын

Your videos hold so much weight with me. You should crank out a video with your shoe rotation ✌🏻

@jacobdahl7747 4 ай бұрын

I like your microphone "RØDE" ... it is danish nickname for Ginger!

@rippedgkratos 4 ай бұрын

Oof, that shot at 2:56 was nice

@chrism5433 4 ай бұрын

Great video. I run with drink pak. O e of my friends train 😢😢 lol. All good i love it ,🍺

@PradeepLongRunner8293 Ай бұрын

Usually I am not drinking water during the run, can I run for a long run without water?

@mojuy11 4 ай бұрын

Hey Stephen. I do long distance triathlons and for the next one, my goal is to build to a sub 3 hour marathon along the way. Right now I can do 15 at 3hr pace without feeling terribly tired the next day. Would it be a bad plan to try and just add one mile to the long run at my goal pace each week to build to the 26? Thanks for the video!

@stephenscullion262 4 ай бұрын

The fact you can already do 15 is awesome. Don’t feel the need to test every week, and if the goal is (having the sub 3 fitness and not the achievement) you don’t necessarily “need” to do 26.2. The fitness might really help, but if you run sub 3 in training perhaps it would actually hurt the triathlon because of the recovery period. It’s likely you’re already close to the fitness required if you dedicated yourself to a marathon program, which would extend what fitness you have.

@mojuy11 4 ай бұрын

@@stephenscullion262 appreciate the response! Maybe I’ll just sign up for a marathon and factor that into the plan. It’s just hard deciding what to focus on 😆

@elfinzilla 2 ай бұрын

I think for me the beauty of running lies in it's duplicity of simpleness and difficulty.

@guidovantol7920 4 ай бұрын

COROS battery dying… this almost never happens 😅, and at the same time it lasts so long that you forget to charge it- so it always comes unexpected

@giovanbattistafichera8439 2 ай бұрын

My coach is making me run fartlek long runs below, at and above marathon pace.

@na-dk9vm 4 ай бұрын

Stephen, to get very good at the 2 miles races (3200m) how long should the ""long run"" be, to best prep for the 2 miles ??

@AugherAndy 4 ай бұрын

He doesn't do 2 miles so

@fionnbracken 4 ай бұрын

Something around 90 minutes should be fine. Definitely not over 2 hours. And work up to that duration over time if you're currently below it.

@AG-qo4hn 4 ай бұрын

Take the Eurostar my G, ditch the plane 😂

@asoro_1632 2 ай бұрын

Any advice for me? I run for around 3/4months, 3 times a week. When i run my long runs more than 12km my knees hurt and they are very stiff, after a day or two i feel nothing at all, but it is annoying, how can i get rid of it, any idea? I feel like this is my knees not used to this kinda of load, i will try some knee strenghtening training for muscle around them, cuz this is very annoying.

@lolykebrtwv 2 ай бұрын

DOMS. Focus on recovery

@regivb 4 ай бұрын

Hi Stephen, can you convert miles to km for ppl outside us/uk?

@jumpropestairs6129 4 ай бұрын

Long run at what mph.

@aidanpendlebury2078 4 ай бұрын

Ah the expensive Maurten going everywhere but the bottle, it hurts no matter who you are 😅😅

@Slideglideride 4 ай бұрын

What about actual sprint training periodically? Just to touch up that system. So max 50 meters and doing the typical sprint exercises, a skip b skip etc etc. There is a trickle down effect on endurance so training like this every now and then could benefit long distqnce runners?

@timsimon8995 4 ай бұрын

Yep. Totally for it. Sub 4 min miler here.

@saitama8571 3 ай бұрын

I mean a lot of runners add that like strides to easy runs but reading this I assume you are referring to actual sprints that are way higher than strides or interval effort level.

@mananvats7723 4 ай бұрын

Thoughts on how to run long run when training for 10k? (say looking to hit 29:00)

@stephenscullion262 4 ай бұрын

Can vary between just doing 10-12 pretty solid, around 5.40-6 per mile, undulating perhaps terrain. Then you could add threshold to long run, for example 8-10 at 6.10-20 per mile, then 4-5 x 1 mile at 4.50-5. This is the kind of work I’d have done years ago for 10k road races. I’d have run 29.10, 29.06 etc.. back in 2010-12.

@GeorgioBD 4 ай бұрын

SVP partarger massivement cette video pour que chaque Camerounais y compris les Lions Indomptables puisse la visionner a partir de 15:20. Je vous en prie. Merci !

@MarkMetternichPhotographyLLC 2 ай бұрын

The evidence of Inigo San Milan!

@sandeepsomasunder3397 2 ай бұрын

How do you manage your testosterone levels with long distance. Does long distance reduces testosterone in long term ?

@user-sm8rf4jd2w 4 ай бұрын

Stephen I am 13 years old what is a healthy weekly mileage for a 3k training as a 13 year old

@bobbrian6526 4 ай бұрын

100 to 150 miles

@ApurbaAdhikari 4 ай бұрын

depends on what mileage and how many days a week you are currently in. many others can input about it.

@user-sm8rf4jd2w 4 ай бұрын

I currently in 5-6 days a week

@ApurbaAdhikari 4 ай бұрын

@@user-sm8rf4jd2w so, do you count your mileage? How many kms or miles you run every week. If 25, increse it to 30 but as you are yet to go to high school, dont go over 40 per week as your bones, tendons, muscles are not yet fully prepared for you to tackle such high mileage.

@iberiksoderblom 4 ай бұрын

👍

@Alpinisto_ll 4 ай бұрын

Hey Stephen, I don't have a fitness question. How many people have been startled when you run past them? I sometimes cough loudly to warn people. 😂

@stephenscullion262 4 ай бұрын

lol I do apologise a fair few times per run, but this day I had a close encounter with an Amazon van. Definitely my fault

@chrism589 4 ай бұрын

Ah usually cough from me, make my presence known.

@jiovaldez1645 4 ай бұрын

what is your shoe rotation like? Do you just generally prefer under armor

@gerson7366 4 ай бұрын

I think he is sponsored by UA

@T1MB05L1C3 4 ай бұрын

He is. There's your shoe rotation

@TKNinja007 4 ай бұрын

Interesting, never gave them much thought but their shoes go on sale all the time. Might give one a try.

@AugherAndy 4 ай бұрын

@@gerson7366not anymore

@fionnbracken 4 ай бұрын

He posted on insta recently that he's left under armour. Then on a podcast he hinted that it's because they don't have good super shoes. Probably still trains in them since he still has lots of ua gear.

@redstonep7607 3 ай бұрын

Do you think you can beat Connor And Clayton from the US?

@hoihoihoi1951 4 ай бұрын

Do you carry water on your longer runs?

@hoihoihoi1951 4 ай бұрын

Lol I saw you carrying water later on in the video😅

@jakobschwarz97 3 ай бұрын

please add time/km to future videos. no front, but i still don't get why the us invented a random system lol

@PoeyJerkins 2 ай бұрын

impressive running aside, i wish my shaved head looked this good

@andyjohnson9714 2 ай бұрын

No idea how you can run marathon at all. I did several 1/2 2h+ and it is already exhausting as f*.

@boathemian7694 2 ай бұрын

You sound like people my son plays music with…

@blackcatsarenopussies 4 ай бұрын

How long should a long run be for a runner who does just about 3 sessions per week (easy run, tempo, intervals) none longer than 3.5 miles. No competing aspiration, just love running

@Iloverugby396 2 ай бұрын

I’d say about 5milws would be amp,e