World class coach and elite runner Luke Humphrey discusses his marathon training philosophy which has helped tens of thousands of runners achieve their personal best. He discusses cumulative fatigue; how the long run of 16 miles fits within the overall structure; why running long runs more than 3 hours is often detrimental to the athlete; the importance of mentally training to deal with the discomfort of a marathon race and how to fit in strength training and drills. Show Notes00:20 – Introduction to Luke2:00 – Luke talks about his running and coaching background4:45 – Principles of Hanson’s Marathon Method; the concept of “cumulative fatigue”; importance of running each training run at the right pace9:25 – Luke explains why the longest run in his training plan is 16 miles and how that fits into the overall structure of the plan13:20 – Luke discusses why long runs more than 3 hours is not required and the increased risk of potential injury and not having enough recovery time for runs longer than 3 hours17:25 – Workouts that help assess your race readiness, which are  the “ladder” speed workout and the 10 mile marathon pace tempo runs20:40 – The importance of training yourself mentally to accept discomfort during training runs and avoiding negative self-talk 24:25 – Key aspects of strength training29:15 – Importance of running drills and how to incorporate them in your training32:10 – Luke recommends the book “Roar” by Dr. Stacy Sims for Women Athletes and highlights the importance of Leucine protein for women athletes33:45 – Quiz Time!38:10 – Luke gives his recommendations on books, YouTube channels and podcasts, and talks about the resources he provides via his website, podcasts, blogs and Facebook groupResources discussedBooks“Hanson’s Marathon Method” by Luke Humphrey“Roar” by Stacy Sims “The Champion Mindset: An Athlete’s Guide to Mental Toughness” by Joanna Zeiger“Endure” by Alex Hutchison“Running Rewired” by Jay DicharryPogo Physio YouTube Channel by Brad Beer “Final Surge” PodcastContact Luke HumphreyWebsite: lukehumphreyrunning.comTwitter: @LucusHumphreyInstagram: @lukehumphreyhmmFacebook Group: LHR Running GroupContact Details for Running and Fitness with RajWhatsApp Group: https://chat.whatsapp.com/KUa5ddQDDlf22imAFJNcqhEmail: runningandfitnesswithraj@gmail.comFacebook Group: Running and Fitness with RajInstagram: Instagram @runningandfitnesswithrajTwitter @RunningRajListen and SubscribeAppleSpotifyJioSaavnGoogle PodcastsStitcherCastboxTuneInPodcast AddictPodchaser