HOW TO DO A GENERAL AEROBIC RUN AT 8:43/MI – AHRC #Marathon Training Vlog Ep 249

MK explains how Haven runs at easy and steady state pace for 7 miles with an average pace of 8:43/mile. Let’s go!

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Cole is a hobby marathoner and has run 9 marathons! Haven races (half) marathons as her extracurricular focus to show colleges that she has grit! Evan aims to qualify for the Olympic Trials in the marathon for the 2028 LA Olympics. Dmax is golfer turned runner seeking happiness through his running journey. Dr. Denny is a marathoner looking to achieve the Abbott World Marathon Major Six Star. Father Daniel uses marathoning as an exercise to strengthen his soul for God’s work at Our Lady of Peace Korean Catholic Center. Anita is a hybrid athlete when she’s not fixing people’s smiles. Alex is a mountain ultra runner, drones, and coaches Evan. MK (video narrator) is a marathoner and coaches the kids as well as other athletes.

PBs
MK: 2:51:11 Marathon, 38:24 10K, 18:43 5K, 16:46:42 100-Mile
Alex: 30:19 10K, 14:39 5K
Denny: 2:58:09, 18:08 5K
Dmax: 3:09:26 Marathon, 1:32:22 Half Marathon, 41:33 10K, 20:30 5K
Father Daniel: 3:20:21 Marathon
Anita: 3:41 Marathon
Cole: 3:05:41 Marathon, 1:37:35 Half Marathon
Haven: 3:52:56 Marathon, 1:44:25 Half Marathon
Evan: 3:10:14 Marathon, 1:32:15 Half Marathon

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Welcome to episode 249 of the HRC marathon training blog MK here on a beautiful Tuesday morning and we have 7 miles of General aerobic on the books today so we’re going to talk about how to get that type of workout done the rest of the HRC is

Out in a different group a little bit of a faster pace and a little bit longer distance so today Haven and I are together to get the job done let’s Go all right we warmed up for a mile pretty slow and then this is our second mile at 823 pace doing really great just keeping it aerobic and comfortable and learning how to kind of accept and normalize this pace as easy just a quick health update my ab is now fully healed

I have full range of motion I could probably even do lower ab strength and conditioning work if it weren’t for my sore groin so pretty happy about that the upper ab and the middle AB conditioning has been helping to alleviate that lower ab pain a lot so that’s working also doing planks and

Strengthening my back is helping with the lower abso so almost done with that pretty good news the groin tendinitis that was a result of the ab injury and pretty much ignoring it and running on it for for months is a different issue though still feeling a lot of pain but I’ve been

Doing some strength work and activation work before the runs activating especially the glutes and the quads and that relieves a lot of tension and pressure in the hip flexors and the groin area so that’s working out really well so actually today I was thinking that this

Run will be very painful but um after doing the activation exercises I feel like this is one of my better running days in the last month or so all right that’s mile 3 in 8:33 and looks like we’re finding a Groove slowed down just a little bit on

The incline of this part of the pathway today Haven’s going to work on two things the first is at this speed of General aerobic Pace range she’s going to work on normalizing her foot strike so that she can try to correct this outward toe point that she has which

Causes a great deal of pain when she runs on it at faster speeds in the sh area and the front of the ankle area right now Haven is pretty healthy so she’s not experiencing any of that pain we just wanted to make sure that when we ramp up the intensity of the workouts

That she stays healthy the second thing that we’re going to work on today is separating Haven’s breathing from her Cadence she has a tendency to take a breath out and in with every step so basically she’s breathing out with every right foot landing on the ground she’s a

Bit lulled in by the rhythm of the Cadence and ends up breathing to that Rhythm So today we’re going to try to normalize a new breathing Rhythm that is separate from her step Cadence and that’s the fourth mall and ate something Haven easy pce is supposed to

Be between 850 per mile and 930 per mile this is probably a little bit on the slow side for Haven for her Fitness level and her running ability but since this is her comeback Marathon build we’re going to make it a little bit more achievable and less strenuous so that

She doesn’t have all the stresses that come along with pushing her body to the Limit this workout is called a general aerobic run because we’re hitting all the paces within the aerobic Zone all the way from Zone one jogging and talking all the way to aerobic threshold where we will feel very

Uncomfortable on the RP scale Haven is feeling pretty comfortable at the beginning of this run on the warm-up able to talk without taking a breath able to say sentences at a time without pausing and I know she’s capable of doing that down to the under 9 Minute

Per mile Pace because I see her talking on the recovery runs all the time today we’re doing seven miles of jobic so we’re doing one mile of that easy warmup at the beginning just to get the blood flowing the circulation moving and to ease our heart rate up so that it’s not

Such a huge shock and we can avoid a giant heart rate Spike at the beginning of the run now we’re at the meat of the run the next five mile segment where we’re going to try to keep it at easy pace and slightly faster than easy Pace a pace called steady state running

Steady state for Haven is between marathon pace and easy so she’s going to run anywhere between 8 minutes per mile and 840 per mile okay that’s the fifth Mile in 8 minutes and 46 seconds up a very difficult portion of our Run course after we do 5 miles of steady

State running mixed with some easy Pace paying special attention to the difficulty of the course and easing up on the speed if it means that we need to maintain our effort levels pretty consistent and then we’ll do the last mile at almost really really close to marath on

Pace so we’re going to try to get under 815 per mile which is getting really close to Haven’s race Pace at 8 minutes per mile every run needs to be a progression so Haven is going to look at this runs Data before she does her next general

Aerobic run and she’ll try to make some kind of progression an improvement on the workout whether it means adding a little more mileage or it means to increase the paces a little bit for every mile so why do we do drobic runs why do we put them in the training plan

And why do they last between 8 and 10 miles jobic runs are perfect for Base building so when you’re in between training builds and you need to work on developing your base building putting in jobic runs and trying to inch that graph to the right with every week and

Steadily moving your easy Pace a little bit faster and faster as each week progresses is a good healthy way to do your rebuild create a strong aerobic base and improve your aerobic capacity I also use jobic runs in between races so after Marathon I’ll do some base rebuilding and I’ll stay on that

Rebuilding phase until I’m comfortably capable of doing four General erobic runs per week about 10 miles of General aerobic running and not being sore or tight the next day is good for developing kind of the mental toughness needed to be a marathon runner it’s good because at steady state

Pace you’re able to apply enough pressure to feel discomfort however your heart rate is low enough that you’re not distracted by heavy breathing and so you’re more cognizant of all that other stress that’s happening to your body all the footsteps the trauma the shaking of the bones the sweat this kind coming off

Of your brow all the little stresses that add up to kind of breaking your will so it’s important to spend a good deal amount of time at General aerobic or stady state Pace once you worked up to that level another advantage of spending more time at Cady state is to

Be able to take float breaks during the marathon and feel like you’re recuperating so in October we ran the Long Beach marathon and my good friend Danny hung ran into a little bit of trouble at around mile 16 or 17 of the race I’ll leave a card for you at the

End of this video if you missed that Vlog episode during the Long Beach Marathon we were able to float up to steady state Pace at around 715 per mile and Danny Hong was able to kind of Stave off the calf cramp that he was getting so early in the

Race we tried to pick it back up after he felt like he recuperated but the cramp was a result of an injury so even though we weren’t taxing the system too much as far as our cardio we decided to cruise at steady state pace and make it

To the finish in 3 hours and 3 minutes for the marathon okay we’re going to pick up the pace on this last mile a little bit and finish up this workout let’s go I just want to reemphasize the importance of not getting confused by the term easy I

Talked about that in a recent video the difference between easy pace and Recovery Pace running I really want to stress the importance of this concept of easy so I think the best way to approach it is to throw away that term when not discussing pace so I’m going to refer to

That idea that we get confused by as comfort and we need to remind ourselves that we are most mentally comfortable at the pace that we spend the most time at it’s the most that we practiced it only makes sense marathoning is different than running a 5k or 10K or even a half

Marathon they can all be gutted out and no matter how uncomfortable it feels you can Will yourself to the finish line and maintain the pace marathoning is done at an effort level that is so low that your brain can work really well and it will constantly try to persuade you to stop the

Effort so you will be at a giant Advantage if you can normalize a little bit of a faster pace for the marathon thus the importance of spending time at steady state okay that’s mile 7 and 8:30 well done so try building in a little bit more of steady state miles in your

Aerobic runs after you have gotten a little bit more comfortable with easy Pace I know Haven is definitely making a ton of progress has really normalized her easy Pace where it really actually feels com able and moving on to sa state is the next part of her progression and development as a

Marathoner I’m feeling great about that and I think we going to have a good day as a result hav I hope you have a good day and a meaningful run we’ll see you in the next one all right bye now