GENERAL AEROBIC PACES FOR 3HR #MARATHON #marathontraining

MK talks about general aerobic runs – their function in a marathon build and how to pace them for a 3-hour marathon. 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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Mile 1 837 it is wet foggy and cold mile 2 7:42 mile 3 749 mile 4 729 mile 5 725 yeah hi Miss M 6 7 10 Welcome to another episode of the eight tury marathon training blog MK here happy Friday yeah today I’m going to talk about how to do a general aerobic run for a 3-hour marathon all right let’s go we use General arobic runs whenever we have only three workouts per week when we do

Four workouts per week we do 3 days of recovery runs for the rest of the week General Ric runs will typically follow a hard medium long run usually we only have three workouts per week on a down week or during a week when we have an important or massive long run on

Sunday all right mile 7 7:46 so although the general aerobic run shouldn’t have the intensity of workout we don’t want to have it behave as a recovery day there should be some pressure but enough to work hard and feel stressed but not enough where you store the next day this is a relatively

Easy pace for Evan but she had a monster medium long run work out with 10 2 minute ons at threshold pace which is 635 per mile for her so it makes this gen arobic run a little bit challenging for her but not something that she has

To go to the well for General aerobic is a very explicit term it means that we’re doing all of the arobic paces so that means we’ll start off pretty slow at a little bit slower than easy Pace just to get warmed up then we’ll move into the low end of

Easy pace and then we’ll progress that to the medium range of easy pace and then increase it to the fast anded easy pace and then we end it with a steady state Pace mile or two that way we can run all of the general spectrum of Paces

For aerobic here is the split for our eighth and Last Mile these are the paces that we ran today during our general robic run and they are indeed the equivalent generalic Paces in order to run a three Marathon all right Enjoy if you find this video helpful then hit that like button for us smash that subscribe button if you have not done so already so you don’t miss anyone one of our daily Vlog episodes you can find the details of this run Hall straa yes indeed thanks so much for coming with us

All the way to the end of this General rubic run and learning about all the ins and outs of a general rubic run we hope you have a great day and a meaningful run we’ll see in next one all right bye Now something people look for but never can find I swear you’re the gold I’ve been running for on it like I woke up in Wonder T so many days cold to all that living is all I can say is that look like no money and the only thing I know is true

I owe it to you you you I owe it to you you you I owe it you you you I owe it to You I am I am a nervous and shy 5-year-old immigrant who speaks no English because I couldn’t communicate I would go before school started early in the mornings to meet with Mrs Young and others like me for extra help thank you Mrs Young for your compassion for English language

Learners and for your passion at the crack of dong I am a six-year-old still having trouble with her ABCs and Counting however I was fortunate enough to have loving and giving first grade teachers Mrs Bates and Mrs walls would meet in the mornings before school started and the big plans for the day

They would sacrifice their free periods to tutor me the two teachers would cover for each other when they could and would use their free time to help me they were never Negative they never used the words slow or behind they only praised and encouraged with words like smart and

Amazing thank you Mrs Bates and Mrs walls for always being positive POS believing in my potential and working beyond the call of duty while in the Twilight of retirement I am a 9-year-old still struggling with reading that changed when I walked into Miss rollins’ classroom decorated wall

To wall and carpet to ceiling with wands cloaks broomsticks and wizard v i was inspired to read Harry Potter and was while sharing the interest and passion with my classmates and the teacher I admired so much I turned into a novel reading machine it was the beginning of my appreciation for

Literature thank you Miss Rollins for your creativity and for inspiring me to enjoy and explore Humanity through the prism of literature I am an 11 year-old fifth grader struggling with science and math and nervous about my sixth grade teacher assignment walking by Mr C’s classroom I would hear music blasting and kids going

In and out for some reason I wanted to go inside but I never did until the fall when the sixth grade started I discovered a classroom with a tropical island VI their fors Le and other Hawaiian parelia despite the L out environment I started the first day of sixth grade by

Sitting awkwardly in my seats nervous as usual I am usually guarden and it takes a while for me to break out of my show during the school year I found out that Mr C is a total jokester he would go on Tang just while reading and would tell us humorous

Anecdotes about his life or sprinkle some faintly related puns here and there every Friday we wore crazy socks and we’re encouraged to express ourselves in our own unique way while learning to accept others despite their Gody differenes we sat in different groups every month and work together during table challenges again expressing

Ourselves in our own unique ways while learning to accept others despite their differences thank you Mr C for redefining what it means to be cool cool is beyond hit music or close cool is having your own unique thoughts and style while having the courage to accept the uniqueness of

Others I am a white tiger I have struggled every year of my life but for each of my struggles I have grown stronger with the help of my Santiago Hills family and despite my dad’s constant effort to stop me from Coming of Age my school has taught me to work hard for

Others even if it is at 7: in the morning my school taught me the true goodness and power of love and positive thinking my school taught me the influence of the human Spirit through narratives and my school taught me to work together to achieve goals despite

Differences I am Kim I am a white tiger and although I have struggled every year of my life I was never in danger thank you Santiago [Applause] Hills