Table of Contents:
3 Weekly Runs | Must Do Workouts
Video taken from the channel: Global Triathlon Network
Run Slow Race Fast: 50k Training Plan
Video taken from the channel: Sherpaherb
How To Structure A Training Plan | Triathlon Training Explained
Video taken from the channel: Global Triathlon Network
How to plan a Running Schedule with Training Blocks for 2019
Video taken from the channel: Seth James DeMoor
HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!
Video taken from the channel: Zach Levet
How Many Times A Week Should You Run? | Running Training Plan & Lifestyle Management
Video taken from the channel: Global Triathlon Network
How to Plan Weekly Mileage
Video taken from the channel: StrengthRunning
6-Week Beginner 10K Training Schedule: To start this six-week training program, you should be active a couple days a week and can run up to 2 miles. 10K Training Schedule for Advanced Beginners: This eight-week schedule is for runners who can run 3 miles and can run four to five days per week.Under this 5K run training schedule, you’ll spend some of your time walking. For instance, during week one on run/walk days, you’ll run for 15 seconds and then walk for 45 seconds, repeating that cycle for 30 minutes.
As the weeks progress, you’ll gradually increase.Whether you want to run your first race or you’re out to PR, the journey begins here. We have the plans you need to start off right and finish strong—whatever your level, whatever your goal.
Download our NRC app and run with some of the best coaches and athletes, like Eliud Kipchoge, Shalane.This blank race schedule is basic and meant to be an at-a-glance tracker for mileage. It’s isn’t meant to have places for a lot of detail, which is why you’d want a bigger running journal or notebook to track your training details (like fuel choices, how you were feeling during your workout, etc.).Many people who are new to running start with a run/walk 10K training schedule, alternating running and walking intervals.
If this schedule feels easier than you’d like, try the advanced beginner 10K schedule. If you haven’t had a physical recently, it’s a good idea to visit.17 rows · 5K/10K Training Schedules. Don’t wait to take walk breaks.
By alternating walking and.Monday: Rest (0% of weekly running mileage) Rest is the most overlooked and underemphasized part of trail running training, and that is a huge mistake. A day without any pounding or cardiovascular stress allows you to recover from hard training, prepare for the next week and get things done in your personal/professional life.
Whether you’re four or eight weeks from race day, you can jump into this program whenever it suits you. You are in control of what you put into the program and therefore what you get out of it. Our recommendation: Plan on training for at least 4 weeks before the 5K so you can comfortably run and complete the programmed workouts.
ACTIVE is the leader in online event registrations from 5k running races and marathons to softball leagues and local events. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators.17 rows · Jul 11, 2020 · Running in the USA The largest online directory of races and clubs. Featured.
If you really want to succeed with your running and racing you must have some type of training schedule to follow leading up to each major race goal. Solid schedules should tell you how often to run, how far to run, how fast to run and how much recovery you need to bounce back from training runs and minimize your risk of injury.10 tips on how to understand and follow the Run and Become training schedules.
Half-Marathon Training Schedule Simple to follow 12-week guides for absolute beginners, or improvers.10K. The UK’s most popular race distance is something special – versatile, testing and the perfect training companion for more other running goals than any other distance.There are three schedule options here: one for runners who can spare three days a week to train; one for five days a week; and one for six or seven days a week. Each option loosely relates to a.
Bespoke running training schedules for 5k, 10k, half marathon, marathon and ultra marathon distances and Couch to 5k. Created by a professional UK Athletics Running Coach runbundle is a collection of resources for runners of all abilities.
List of related literature:
| |
| from Triathlon Science | |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
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| from The Cyclist’s Training Bible | |
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| from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
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| from Marathon: The Ultimate Training Guide | |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform | |
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| from The Well-Built Triathlete: Turning Potential into Performance | |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
| |
| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
| |
| from Run with Power: The Complete Guide to Power Meters for Running |
280 comments
I’m trying to build up mileage for the 1st time in my life and I’m just reaching 50 mpw. I’ve been doing a LOT of double workout days to keep things easy.
I need something like this, but like, for a regular person. I plan to peak at 20-25 miles. This starts at 40. Ha.
I’ve been using this video to get up to 80 miles per week. I’m very thankful to have the help. I’m 41 and have been building my miles slowly the past 5 years.
This is why trying to learn to run is so maddening. These people who want to show others to run start with ridiculous mileage and days of the week. I was literally in the army and ran a sub 5 minute mile at 18 years old. We ran maybe 2-3 times a week and maybe 7-9 miles a week. Where does this idea you need to run 20,30,40,50,60 miles a week come from? Plenty of data shows 2 20 minute runs a week maximize cardiovascular benefits. Army rangers don’t even run 40 miles a week. Sorry. Where are all the running programs for normal people.
Do people who run in the 90-120 mile range even have time for cross-training?
What about 20 mile week?:) I can’t possibly run 40+ miles every week.
Very interesting video. I’am a 50 mile runner during my peak weeks. Can you say me where you habe bought your t-shirt please?
what if i do a strength workout after a long run say Sunday morning i do squats lunges etc
I’m going to work on adding a medium long run into my training this off season and also lengthen my long run compared to my weekly mileage.
tempos r the only worthy workout… 3-4 miles at 20 sec above 5k race pace
Jason, you would get so many more views in general if you were to invest the effort of offering the kilometer conversion. I start your videos, which offer great info, but then stop because I get tired of having to convert to km and min/km. Europe is 250Million people having no clue about miles, and the rest of the world? 6billion working solely in km instead of miles. Anyway, good job with the channel!
I made use of this marathon training courses “Zοrοtοn Axy” (Google it) to learn for my first marathon. It`s a great book with great a great training schedule and insight. I undoubtedly recommend this for everyone looking to run their first marathon. I`ve an experience in running 5ks, 10k and half marathons, and now my next goal would be to get another big step to the marathon..
Tbh I didn’t know you were supposed to rest twice a week personally I can’t go more than two days without feeling out of shape ��
I think it depends on your fitness level. I run 45 minutes everyday about 5 miles. I may occasionally walk depending on how I feel. That said I definitely couldn’t run everyday when first stated running.
Hi Heather and Mark late to the party again. Just wanted to say very useful, I’ve always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I’m running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I’m 45 years old, thanks Dave, Uxbridge.
Blocks!
This will be the first year I am sticking to a structured training block, starting mid January May I will be training for a specific race. I didn’t follow any specific plan when I ran my first half marathon but I figured a marathon is a little more serious so I’m giving the Higdon plan a try.
I made use of this marathon training “Zοrοtοn Axy” (Google it) in my half marathon training, and only used Six weeks of the schedule provided, and ran a PR! I am now preparing for my marathon training utilize the guide, and now my training runs have become a lot better than my previous marathon training courses. I ran another half during my marathon training courses, and set another PR..
I had been able to prepare for my half marathon training utilizing this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I just only used 6 weeks of the given schedule! I`m currently using it for my marathon training, and am running much better training runs compared to past marathon training courses. During my marathon training program, I had been able to run another half and set another PR..
I made use of this marathon training program “Zοrοtοn Axy” (Google it) to learn for my full marathon. Now I have a much improved plan to start again. I am experienced in 5K’s and 10K’s and half marathons. Thanks to this particular guide, I am now planning to take the full marathon. This excellent training courses is a must-try..
I used to run five meters get tired now after a month i can run 2 KMS easily
My schedule is basically this
M: easy
Tu: hard paced workout
W: medium distance
Th:easy
F: hard paced workout
Sa: Long run
Su: rest
I also have three pairs of shoes
1 for easy days, 1 for hard/fast runs, and 1 for longer runs that aren’t as slow as an easy run but aren’t as fast as an aerobic workout like a tempo
14 mile long run for 40 mile week? That’s 35 percent of the weekly mileage, way too high
i find it funny that at some point 5 miles becomes “very easy”… like how? I’m currently at like.. 5 miles on a good day, if that.
Do you think at 55 I shouldn’t do doubles or not have a day off? I’m thinking probably not. But I find I can put in good mileage on the 3 days I’m not working with shorter runs when I am working. Trouble is my days off tend to be consecutive.
great video!
I have 2 questions:
1st you say: “workout run” should be anything between fartlek, tempo and sprints or should be just one of them or anything else?
2nd: I am mostly focusing on sky ultras, should I do this “workout runs” on climbs or should leave uphill training for the other days? I mean, for the long run, mid long run, and etc?
Thanks! and great job
What about strength exercises? How to fit them into this schedule?
I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor? I am training for a 5k competition and I do lots of HIIT (3 times a week)
I have completed 8 weeks of workout,now my legs are painful,i think now I need rest, how to take rest whole week slow runs or 2 or 3 days complete rest, which is best please reply
Very nice work and happy to have an in-depth resource. Heck yeah! Thank you 😉
Fantastic breakdown and rationale especially for the 40-70 mile per week group. Very very helpful. Thank you.
how many miles should I be running for a 50mile ultra? Its next month, im currently running 55 miles a week
Amateur runner here!!!
Very grateful for the info!!!!��������
Thanks alot!!
Peace be to you! I am a new subscriber! I really appreciate your emphasis on a WRITTEN plan; organization! I can’t run more than 60 miles without my body breaking down. I’m a dad who works…ALOT! My goal is to break 3 hours some day!
In my late 20s I was able to run 6 days a week hard. Now that I’m in my late 30s, I’m only able to run 2 days a week. Joints/getting old problems. Sucks!
I have a question about the number of workout days. My weekly mileage is around 36 miles. I run 5 days each week, but they’re Monday Friday. To fit with family life, I typically don’t run at the weekend. Until recently I’ve done two workouts (spread out) and 3 easy days, without having a long run. I’ve just started to add a long run… given that I run 5 days straight, should I drop to doing just 1 workout now that I’ve added a 10-13 mile long run into the plan? Thanks (and good video btw, I’ve subscribed ��).
It appears that the day after a long run is about 60% of the long run?
love the way you describe the progression with the white board. Training is progression after all!
your base mileage seems huge compared to the length of your long run?
It’s not that complex. Just add runs more and more when your body starts feeling like it can handle more. Then add easy weeks here and there.
I have read on the technique of scheduling a steady targeted aerobic threshold run BEFORE your long run instead of (as you suggest) running a decent distance run AFTER the long run. Is this basically the same? The thought is explained to specifically promote accumulated fatigue to “increase muscular endurance” and so that running the long run on the next day, gives you a simulated later stage of your race. You run depleted and promote fat burning in the long run the day after. What are your thoughts? Which is better?
hello I like your video Please guide I have to run 42 km I have seen schedule for it
now recommend me the diet and also how long should I follow on this course?
Whats the difference between run and workout days? I thought they were same thing.
Glad to see someone else putting content out on planning your mileage tks alot
Started at 28 min for 5 k at the beggining of the lockdown. Got it down to 23 31 now
Hi Jason! Your info are very useful! Greetings from Germany, Bavaria, Tobias ��
I can only run 3 days a week. Sunday/ Wednesday/Friday. My goal is to train for 5Ks and 1 10k a year. I want to limit my long run to 8 miles on Sunday, It is extremely hilly and its all I can fit in for a long run. How would you have me train on Wednesday and Friday?
Thanks for the share. Some thing I was looking for. Keep these coming.
Hi there. Recently discovered your channel. Very helpful tips (I’m a beginner runner) Please carry on!
I had been able to prepare for my half marathon training making use of this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the provided schedule! I am presently using it for my marathon training courses, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training courses, and set another PR..
Great stuff man! It was nice to see the different mileage structures in the context of each other! Looking forward to more vids!
I jog 3 times a week, 3 miles each time. I am thinking about building myself up to 4 miles but the end of the year
So much bullshit. You think you can run a marathon sub 2.20 or do an ironman with 4 trainings / week?
Im running twice a week at the moment. One long run (10-12k) and one shorter run (5k) with 2 basic home workouts in-between (press ups, squats, sit ups etc).
3x4x400 is great for any middle distance runner. 1st set is 1600m race pace plus 5s, second set is race pace, 3rd set is race pace -5s rest between reps is 2 minutes, rest between sets is 10 minutes
I lift and bike 3 out of 4 days, the 4th day I just run from 4-6 miles
Hey if you’re interested with a collab with me and a bunch of other running youtubers in a huge video let me know! Would be excited to have you in on it Id love to give you the run down on all the details to see if you would be interested!
Off the bat as a beginner I started out with about 3.6km everyday no rest days…I quickly messed up my foot and knee. I think it depends on the person my running form wasn’t too lacking but I’m a severe supinator and extremely vitamin d deficient all throught the year so I was already told by my doctor I was more prone to bone injuries. All in all listen to what your body tells you, I’m stubborn to a fault and will run when told not to…I don’t recommend doing that. Currently sitting in bed with ice on my knee and ankle I ran today and I’ll do it tomorrow.
This is some faulty info.. Just run minimum 3 times a week. start running easy, and within couple of weeks you’ll feel that you can do better and you will… Minimum 3 times a week and maximum 6. If you run twice a day it’s counted as one. eg if you run 5 days a week twice a day, then it’s considered you ran 5 times a week. Run easy twice a day and you’ll advance faster. runnin doesn’t require recovery like building mass does… you can develop to run a lot throughout the day if wanted.
could be explained in under 1 minute… too much irrelevant bullsh|t waste time..
I wanted to Jog 30 minutes on my day off from Working Out, but they said I shouldn’t workout the next day after a run, so I guess I’m not gonna run on Tuesdays and Thursday’s cuz those are my off days:(
hi ladies how are you. I just started to run again I’ve had back surgery I had a fusion done I’ve also had 6 knee operations four on the left knee two on the right I would like to know what is a good workout for running being that I just started again I’ve Been Told did I should run 1 block stop one another block stop and continue. Is that pretty good? I look forward to hearing from you thank you so very much for this video Teddy korbos’!
I run a sub 2 hour marathon everyday. Idk why my legs are always sore…
I just run until i feel like im about to pass out. Now im running 65 pound rucksack runs6 to 12miles a day
Some time back i had a question about training for a 50k, and my problem was a constant feeling of fatigue. I am going to implement you idea of a longer training cycle. if i start building my milage now, being mindful of enough rest, I think I can get it done for a fall 50k. My goal is to experience my long runs feeling energized. I also love the idea of a range, rather that a rigid gotta do this. I am type A and tend to do that. Thank you so much, I am inspired. i also have plan B, if my 50k training does not go great, Steamtown marathon in the fall is another option, but i hate to think it terms of failure. but for a first marathon, pretty ideal.
I recently switched from one long run a week to daily shorter runs and it’s made a world of difference in my how my body feels!
The more frequent i run outdoors, the more chance i got killed by cyclist. They like to come close to me and overtake me like fast and furious
Been looking for this video for a week plus and didn’t know you or this video existed…. thank you
Heather is like the Stig now shes got a spanish version of her
The guy at 5:13 was filming the popular video “How Many Times A Week Should You Scooter? | Scooter Training Plan & Lifestyle Management”
The answer might surprise you
Thank you, it’s very helpful. I tried to adapt my work & family to my willingness to run for months but still not have the solution. I will follow your plan and let‘s see. Thank you.
This video answered many of the questions I have recently been thinking about. Thanks.
Takes until 1:50 to answer the question and stop giving us their resumes.
monday-easy
tuesday-easy workout
wednesday-easy
thursday-hard workout
friday-easy
saturday-easy
sunday-long run
I run 5 km three times per week, and cardio two days a week, but always follow recovery time and take weekend to rest.
I run 5 to 6 days a week 4 to 6 miles a run and I need to do something different because it seems like my body is not getting any stronger in regards to stamina.
Im wondering if splitting my running days with my lifting days would be essential. I give myself one day to rest.
Monday: Short run (4 miles) then conditioning.
Tuesday: Lift weights (Full body)
Wednesday: Mid-run (5-6 miles)
Thursday: Lift weights (Full body)
Friday: Long Run (8-10 miles) then conditioning
Saturday: Abs/Core Strength/DOMS Stretches
Sunday: Rest
*If I skip a day in the week I would replace it with a 12-13 mile trail hike on Sundays*
Would you consider this a good ratio?
I run 5x a week weekends are full recovery from running and weights. Monday long run �� 15k because I had the weekend off. Tuesday hitt 30 min on treadmill and weights, Wednesday 30 min on treadmill with weights, Thursday medium distance run 10k and weights Friday 30 hit with jump rope ( off and on treadmill with jump rope) with leg day weights. But I have been doing this for years
I’m 23 and I love running helps me with my cardio for Football (soccer) but recently I’ve had trouble with my hip after running 5km. I’ve never did a warm before hand so I’m assuming it was that, during the injury I purchased a mountain bike and have been cycling like 15 miles every couple of days for the past few weeks and I’ve been loving it. The freedom to go down different routes further and explore nature is kind of addictive and you don’t get the pain associated with running the days after. But I do want to get running again as there is nothing better than pushing your body and being in that “mindset” doing a run. Do both guys!
How do you account for random races that come up that you don’t necessarily plan for ahead of time when writing out your plan?
meanwhile, since the beginning of the lockdown i run every workday….. eventhough i didn’t run before covidd-19… oops
Question. I understand that this method is very efficient. But would it be worthwhile to double these workouts to 6 runs a week. I assume this is not optimal. What about running twice a day. A 5k every morning and a variety later in the day?
The for 5+ minutes you essentially reiterated the same things over and one over…please get on with useful information! stop rambling!
I love following the 3×3 rule. 3 runs 3 bike trips and 3 swims a week
I just started running again, with terrible shoes. Two weeks in and my shins hurt like a bitch. I’ve actually bought new good shoes, but I’ll have to wait to use them until the pain in my shins wears off.:(
I did a short run yesterday morning and planned another in the evening but my body felt like crap (working too many hours) so I went to sleep instead. Good decision as I wasn’t feeling great. You can get sick if your body is worn down mentally and physically. But every day is nice.
my country is in a semi lock down this covid19 period and i have nothing much to do. so i go running everyday 3 to 5km. 1 day long run, the next day will be a short one.
I made use of this marathon training courses “Zοrοtοn Axy” (Google it) to learn for my full marathon. I made a decision to begin again with a improved plan. I`ve done 5K`s and 10K`s and half marathons and made a decision to take the next big step towards the full marathon, and I learned a great deal from this book. This awesome training courses is a must-try..
In this corona time I picked up running over the last two weeks running 4 times a day at a fast pase with terrible form and shoes. Now I have this knee pain and Youtube recommended these video’s so ill take it slow and give my knee some rest time
I started casually running about 9 months ago and recently decided to turn it up a notch. I used to run about 3km maybe 2-3 a week with a couple of days of kick boxing as well for more strength/skill training. However, recently I decided to get a little more serious in my running and try running 5km 2-3 times a week instead of 3km. Guess I took it a little too fast, cause now I’ve been off a long time due to shin splints. When I thought I was recovered after two weeks of no running, I started running again and after a few days my shin splints were back. So now it’s been three weeks since then (I think? I can’t even remember at this point), and I THINK I’m recovered for real now. We’ll see anyway…
really having trouble running more than one day in a row. running seems to really fuck my legs.
I dont like their body. Its not as sexy as the body of low-mid level fitness girls
I run 5-6km every day with a slow pace running and honestly my body doesn’t even get tired, maybe legs but that’s it. I’m 19.
Zach doesn’t have any credentials to be giving training advice like this. It would be one thing if he was talking about his own training but giving advice is another thing. It would also be different if he was actually training but he doesn’t seem to be doing anything.It’s been a long time since he was a pure D-1 “runner” and now he isn’t that anymore.
I run 14 miles a day, about 2-3 hrs. 7 miles session morning and then another in the evening.
Anywhere and anytime….ha! You mean within 1km of my home and between 8 and 11pm in Spain…������
Thank you, again. I am going to take the rest and recovery seriously. I am new at this and I have been running for 3 weeks straight.
I run every other day but my dang knees keep hurting. I wanna do more but the body is worn
did you always run every day or when did you take a rest day?
I’m pretty new to running. After a couple of months of messing around with it I started to consistently run 3 times a week (+/5 7 km per run). Now I feel amazing and my times are getting sharper by the week!
Been running for 30 years my trading was mon, 6miles steady 4×5 efforts tues we’d 10 miles steady X /c 6 miles Thurs! Hill efforts x10 Friday Saturday rest, 15to20 miles run Sunday in the day of Cram Coe Ovet days when we had class runners
I had been able to prepare for my half marathon training making use of this marathon training courses “Zοrοtοn Axy” (Google it). I ran a PR even if I only used 6 weeks of the given schedule! I am now preparing for my marathon training use the guide, and now my training runs have become so much better than my previous marathon training program. I ran another half during my marathon training, and set another PR..
There are other ways you can up your cardio and some of them are better than running. In army I had a lieutenant who was around 50, smoker and never exercised with us but he could outrun even the young athletic sargeants and other higher ranking officers who trained or were top competitors in their youth. He was a peasant and worked on farm since he was a child, so he got tough as nails. You can simulate that with different types of training, instead on focusing just on running go to the gym and do some weight lifting, cross fit, or kickboxing/wrestling, or for low impact you could do swimming, brisk walking or yoga. Also if you just learned to shadow box it would help a lot.
Blocks QD: I get my training scheme from my trainers we have 4 different weeks in this order always ( translated) match/race endurance, recovery, basic endurance, strenght & speed endurance, and then all over again. We have to do 2-3 long runs and then 2 track workouts to really get most value. I make about 40km per week as a 16 year old
I do very slow jogging 5 days a week for 45 minutes everyday. It feels good..
They could have said the same in just under 1 minute instead of 6 mins. ������
3x per week for me. Mon, Wed, Fri. Weekend is for recovery. On Friday I usually do harder/longer run since I will be idle over the weekend.
I just bought a pair of under armour sonic 2 hovr and they are bluetooth enabled!! They actually map my run and even give me tips on my stride now no need for my fitbit
Install Raid for Free ✅ IOS: https://clcr.me/vurJnw ✅ ANDROID: https://clcr.me/rLGvvS ✅ PC: https://clcr.me/YOIAEK and get a special starter pack ��Available only for the next 30 days
My coach told us an easy way to see how a tempo should be. It should be about the pace of the second mile or middle miles of a race
Love that you did this in Dubai I can picture doing these drills in same sort of areas.
I need early season/base training workouts
I’m currently @ 35-40 mpw
And my pr in the 5k is 17:38
In 8 weeks, I transformed my mile from a 7:38 to a 6:24. Crazy results for me and now Im looking to break 5:30 on July 25
My Pr is 8:00 to a light jog mile, but I’ve been able to hit a sub 7 minute mile before. I then one time got cocky and decided to try a sub 5 minute mile, and almost needed stitches.
I am training for a 5k, running 7 days and 60 miles a week, with a 15 mile long run and 2 interval workouts per week. I’m going to be consistent and plan on peaking in October/ November. Anyone have a rough estimate of what my 5k time might look like with this training?
I run 6 times per week 45 minutes runing and walking and im fine.
I am following the trainerroad program for Olympic distance. It gives you 3 options, low volume, mid volume and high volume depending on your available time and how fast you can recover. I chose the mid volume as I am now over 50 so need a bit more recovery. This saves me from designing the plan and it adjusts with your ftp. It was only $129 or about £2 per week which I think is good value. I can’t afford £50 per month for a coach��.
Thanks!!! I’m going to highschool and I really needed this, I’m still debating if I should run distance for a hobby or as a school sport, because I wanna do football to and I have a 11:59 or 11:58 3k and I have a 24:44 I the for the 5k. I’m think I can make it too 21 minutes so far
I run all of my long runs like that if I’m feeling good start at like 8min and work down to 6 and below
I have a pr of 1:59 in the 800 and my favorite workout is 8-10 200m starting at 40 seconds and cutting by 2s until holding at 28s. Slow jog back to start for recovery.
Zach, great channel! I’m training for a 10k road race. I alternate training runs on a dirt trail and a high school running track. Do you recommend using track spikes for training at the track, or would I be fine with my regular trainers (Nike Pegasus and Adidas Bostons)?
some workouts that have always stood out for me are 3x3x300. And 150m @goal mile pace then, 250m @marathon pace (use a pace calc) and do that until you can’t do anymore, it’s kind of a spin off of the the infamous Oregon State Track Workout.
Dont know why,but this guy reminds me so much of a Walter Jr from Breaking Bad
Does anyone have any tips on keeping the speed when dropping the high mileage at the beginning of the season? I’ll be peaking towards the end of the summer and my coach cuts mileage in half. After that my speed sort of disappears and I just slowly get worse lol.
I found the older I get the harder it is to recover from a hard workout, and the ten day cycle is the way to go! less is truly more especially if you have good base fitness. another lesson i have learned when it comes to training schedules is, if you miss a workout do not try to make it up, let it go and move on, and when you start to feel like superman, that’s when it’s time to take a rest week.
One question that I’ve been wondering is that how much should I spend on strength training for running? I don’t want to be bulky to the point where it slows me but just want to have enough strength to aid my running times.
6’2 slightly muscular for a runner, what weight should I be?
Can you show KM beside the miles for the rest of the world? Thank you! ��
Till the age from 21 to 34 i used to run 4 kms daily taking only sunday off. But after my recovery from severe back injury which took almost 3 months to recover, I run 4kms 5 times a week. Im now 35 yrs old.
[training for outdoor track]
My PR for the indoor 5k at this point is 16:16. My favorite track workout is 1km repeats, 4 to 6 of them with 45sec to 1min of rest in between. I would try to run these in 3:10 3:15. This is a good workout to do as one of your hardest workouts of the season. You can definitely throw some 400m repeats after the 1km’s. Like 3x400m with a minute or two of rest. One of my favorites for sure!
Favorite workout
5-7x1200m @5k day pace with 2-3min rest (jog)
Pace needed for me at the time was 3:50 or under
-this is intended for ppl who have built they’re mileage and intensities up appropriately. I went from a 60mi/wk jr running 16:59 for 5k to a senior of 100mi/wk running 15:54 for 5k. I got to this level by gradually building up my mileage and integrating threshold workouts, hills and fartleks into my summer training
10x 200m Hill with 90 second rest
It helps a lot with form and getting you to push off hard with your feet so that you can bring your foot up back higher which equates to a long more efficient stride.
Some of my favourite workouts are: 15x1min fast 1min slow or 4-6 times 1000m with 2-3 min jog in between
I’m a sophomore and ran a 4:45 mile what type of 5k shape would I be in
I literally just came on youtube to make a running training plan and saw this on my recommended
I get so bored from jogging or regular run that I just randomly always sprint like a mad man! I get bored from running and not chasing a ball or something lol �� some of us are just sprinters lol ��
This was a very vague and noy informational video. You should be a little more specific and pinpointed.
a workout i love doing is 5 by 1000 meters, all out. the rest time should be about twice as long as your last rep
I just stared running again. The last time I ran was back in my high school days when I was in cross country. It’s been a very long time since and can’t believe I’ve gone this far without running. Glad I’m doing this again.
Love your videos Zack! Thanks for giving me content to watch while I’m bored Thanks!( I also make running YouTube videos)��♂️
8×400 on the track is always a good one. Usually trying to stay around 70 or lower. Personally my 5k PR is 20:02
Hey Zack, do you remember what you weighed at age 14? I am 50.5kg but and people say that is not enough.
Thanks Zach, this really helps and it’s much easier to understand
I like to make Hill reps like 10x80m and after progression run����
Do you have any tips for getting motion sickness when swimming? I think its due to the head movment to the side but i use ear plugs and anti sickness tablets an atill start to get queezy around 800m and after 1000m have to jump out an throw up
are “hardest” practice all year isn’t even 2 miles long…lowkey wanna move schools to become a better runner, but the my school outside of running
My favorite workout from my old highschool was called a 321 fartlik. 3 mins easy, 2 mins pick it up a bit, 1 min race pace or faster. This one always made me hurt but it made me improve sooo much and helped me learn different paces in my early years of running.
Sorry this is a inconsistent question, but anyone have a millage estimate per week to run sub 18 in cross country?
This is helpful Zach, thank you! My favorite workouts are hill repeats, mile repeats (for a 5K), and 800m cutdown. Bc if you, now I’m gonna give a fartlek a try!
I want to do XC next year but I feel so slow and not confident. An easy pace for me is 9:30– 10:30. That’s slow��this vid does not feel tailored towards me lol. Tips??
Are you a believer in the 6 days of running/workouts and 1 day of rest?
3 x mile repeats @ 5:30 with a few minutes rest 3-4 17:46 5k
My favorite workout is 12×400 @mile pace 200m recovery then 3×400 @goal mile pace
I had the runs this morning. Last night I drank two teaspoons of magnesium oil instead of one teaspoon (which the health gurus recommend), and when I woke up I had to run to the bathroom because that double dose of the magnesium oil gave me the runs.:O)
Zach,if you see this can you make a video and of how to recover from running and not get sore or injured ��?
My fav workout probably will be 10×200 in the track, with a speed around 26-30sec per rep, start slower and gradually make it faster.
I trail run 3 hilly miles 3 times a week + one hilly 6-miler on the weekend. I recently added a weight-vest (20 lbs) and wear it on the Mondays and Wednesdays 3-hilly mile runs focusing especially on the uphill portion.
Pool is a plus for running
Try to do some drills under water like high knees, but kicks… from point to point. You can also do some swimming between.
It is a good cardio workout, helps to improve running form, balance, strenght because you need so moove trugh the water and low impact so is good for joints.
Thanks for your videos and good luck for your 2019 goals
I just started running again, maybe two weeks ago. I try to run every day but my IT band is acting like a little bitch.
I use this website to see about around how fast I should be going on workouts based on previous pr, helped me a lot trying to find about how fast I should be going on tempos for xc based on my 2 mile https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
I love me some 20×200 with decreasing rest after every 5th 200. Start with 1:15 rest, then 1:00, then 0:45, and the 0:30
Can you do an in depth video of how to make a training plan for a full block? My half marathon is in February and I’ve already been training for a month or two. Is it ok if I am not going fast right now?im just increasing my miles, I am doing 20+ miles a week which is a lot for me. Is that ok?
This video just changed the way I view trainning. Great advice!! Thank you!
I used this marathon training program “Zοrοtοn Axy” (Google it) to train for my first marathon. It`s a great book with great a great training schedule and insight. I undoubtedly recommend this for any person looking to run their first marathon. I have an experience in running 5ks, 10k and half marathons, and now my next goal would be to take another huge step to the marathon..
Hey Seth. Have you ever implemented biking/swimming in your training? Ive been a runner for many years but last year got into triathlon. I noticed that when I started to do biking exercises and swimming, my fitness increased dramatically. Although i do about 40-50 miles of trail/road work a week as well as 3-4 days of swimming and 3-5 of biking. Just wondering if you do other exercises other than what youve showed
Memorable moments running in the snow about 3 foot in the mountains In Trondheim (Norway), but I live in the UK
My peak race is my first ever half marathon, the Publix Marathon in March. I live in Atlanta and am super excited for a race through my home city. The only bad thing is that peaking in March meant not taking time off during December and January
Perhaps you said it and i missed it, but where did you get that planner, it’s awesome. I have a 50 k coming up in September and that planner would be awesome to have.
Wow this video was so helpful and informative for me!! KUDOS!
Very interesting for marathon runners but what for track runners? What races should they peak to?
Seth. My training blocks are designed by my coach. Sometimes they are long, other times they are short. The longest training block I’ve had is 6 months. And the shortest is about 4 months. The reason why I’m in a 6 month training block right now is so that I can peak for Boston in April. It was illogical to do a marathon in between my last one (in September) and Boston as it would likely interrupt my chances of doing my strongest possible effort at Boston. So we chose to simply train for half a year to peak really well at that race.
what is your 3 to 5k pace is the same as your 10k pace, i struggle to complete a 1.5 mile if i increase my pace slightly
Excited for 2019! Haven’t been on the channel lately. Had some emergencies and been traveling for family the past few weeks. Will be back home in two days to start getting back in the groove and send out everything I promised!
I’m only young so it’s not that specific on how I periodise my training but if I have a big event I make sure that I am at the best possible fitness or close to on the day
Clear explanations.. Thank you so much, I will always remember these 3 Keys:
Speed Workouts
Tempo Run
Long Run
Do pros use that 3 weeks of training then 1 rest week structure? Or do higher level athletes require less frequent rest weeks?
What would your recommendations be in regards to incorporating some strength sessions in there? How often? Which muscle groups? How much rest / recovery? Thanks.
Bro, Zach… we literally have the same exact taste in music �� Ik that song from the very beginning of ur video, it’s part of this ukulele lofi playlist and that playlist is heat
Blocks: I really like the idea of a 10 day training cycle. But a problem with a 10 day cycle, much like a rigid work schedule, is that calendars and strava are set up for weekly not 10 day mileage, elevations, time, etcetera. The thing I like most about strava is the convenience of have a self organizing repository for your trining data.
One thing I like to do when going through a training block is to mix up where I’m putting my mileage during the week. For example, instead of sticking to a weekend long run with one day off during the week, occasionally I’ll break up my long run into two runs. One run will be on the usual long run day and the other will take the place of my day off. This might seen counterintuitive to recovery, but I find that it has a huge effect on my mental recovery. It makes me look forward the following week’s rest day and traditional weekend long run. Plus, because I hadn’t done a long run the previous week my legs are usually pretty fresh.
I’m in high school, so my coach decides the workouts, but I have a long run every Sunday, and am usually hitting 40-50 miles each week unless I am trying to peak for State/NXN
Great advice. I’ve adapted my training plan a few times already (created from pulling a few templates together) based on where I think i’m at and what i’m capable of. Equally if I don’t feel it one day I just take it easy and do some other form of working out or just taking a day to relax. I want to keep it fun, rather than a chore because of the ‘7 day routine’.
Blocks.
Hi from London UK Seth!
Totally agree with you on 2-3 peaks per year (and getting registered!). I will peak first in April for the Manchester Marathon (why? Now I’ve finished one, I want a sub 3.20), then swiftly after for the Ironman UK in mid July (why? For the achievement of simply finishing my 1st long course tri). 3 months interim is shorter than ideal but both of these specific races have been an ambition of mine for a long time. 3rd peak is still TBC but I’m hoping for a potential Marathon in Oct (why? To shoot for a PB).
I’d love to hear your thoughts or a VLOG on how you will taper for your peak races and how/where B/C races can be safely mixed into the training blocks. EG I’m doing a half Marathon race in early March…is this safe only 4 weeks behind my peak marathon?
If you fail to plan, then plan to fail.
Peace out.
Great information Seth. Too many people, me included, need to be reminded on having a structured training plan while still being flexible.
Progression Repeats.
So maybe 8×1 mile repeats
Each mile is faster than the previous one.
As a 58 year old runner how many miles should I run in a week? Right now I run about 25. I’m thinking of moving up to about 45. Right now I just run how I feel that day. Run on
Blocks. Great idea!! Having a planning calendar in life (i.e. budgeting, saving money, etc.) can make a huge difference. Thanks Seth. Bridgid & you should be consultants. God bless. Looking forward to tomorrow.
Yo just needed this I just printed calendars this week for my plan, no way!!! Zach always knows what we need!!!
Hi Seth, but from August to November you only have 2 months to recover and train, you think it´s enough??? Tip: for marathon, you need to do long runs and speed works, right. Do your speed works competing in 5K and 10K races, it´s more fun and challenging to do so.
Valuable info in your video today, thank you. Can I give you a suggestion to improve your videos? Make the content stay fixed at the top of the screen while we scroll the comments. That would be helpful for us to be able to read comments and still be able to watch. I use FinalSurge to track and schedule everything. Fantastic and free program. If you haven’t heard of it check it out, similar to Training Peaks only free. Happy New Year!
Another great video, thanks! I usually just use an off-the-shelf training plan from Daniels, Pfizer, etc. This cycle for Boston is a bit different. I’m working with a coach, Tom “Tinman” Schwartz, who has had great success with his high school and sub-elite athletes. (Maybe you know some of the guys on the Tinman Elite team in Boulder?). Each week there’s a long run plus 2 quality workouts with variously layered paces. There are cycles and sub-cycles throughout the plan with each cycle focusing on different aspects of development. We’ll see how it goes… but I’m already enjoying the training. ��
BLOCKS. I have a wife who works third shift so planning workouts is tough with watching my kids. I still want to try. Maybe I need to breakdown and use the treadmill. Anyway…looking at the Broken Arrow Sky Race in June for my first target race.
Hi seth! just started running again after 2 weeks so right now I’m just trying to get back in the groove with building my mileage up, i lost quite a bit in my breathing because of the cold weather, so I need to build my lungs back up, in the cold. And try to stay injury-free, so when I start building my lugs back up I will start pushing more mileage. Im not training for marathon right now, I’m training for a half marathon. I haven’t done one since 97. So yeah I’m way older now lol hopefully I can learn off your videos, by following your journey. I felt like I lost a lot just by taking that two weeks off.
I`m training for my full marathon with the aid of this marathon training program “Zοrοtοn Axy” (Google it). I made a decision to begin again with a improved plan. I am experienced in 5K’s and 10K’s and half marathons. Because of this guide, I`m now going to take the full marathon. I recommend highly this excellent training..
Small tip if your’re injured (pf or anything else) do aquajog just by a running belt and run in deep pool without any contact with floor so beter recovery
blocks
Corrently I have no training blocks but this video you inspired me to make on this year i have just two pick events and just one of them is related for running which is a marathon that I will do in the summer and the other one is a bike race
Thank you for make me inspire me you are the best!!!
I haven’t raced for over 10 years but listening to your vlog, I’m starting to think about doing at least one in 2019!
I build my training blocks in 24 week chunks to peak twice a year
Do you stick to a training plan? Let us know in the comments below!
How would you incorporate daily bike commute into this plan? Mine is not long enough to be a good training session (10k), but roundtrip is long enough to be not exactly a “rest”. I can, obviously make the commute longer, for a training session, but I can’t make them shorter…
18 hours a week?!? How about us mere mortals??
Can you break down a more basic 8 10 hour/week plan for Olympic tri training?
Please check out my small boat called the Seahorse
An ideal training aid as a swimmer can be safely followed and coached in open water.
http://www.seahorsefun.com
It is a bicycle powered catamaran that has a large trampoline, it is very fast, can be sailed, transported in a pickup truck bed, trailored, roof racked, camped on, fished from, raced, thin ice fished from, lived on, etc. Any bike powers it, from mountain bikes to road bikes, tandems, recumbents.
Don’t know who’s gonna see this but I just recently found out about GTN and it really gave me new insight and helpful tips about running. Thanks!
Guy and the right reminds me of the mechanic in wheeler dealers, swear your related
Ouch the Spaniard is such a heel striker it hurts to watch a run. ��
Bravo! Quel courage! ta vidéo est super touchante! Biz Claude
Hi GTN
Have you got any tips on a tranning plan for an Olimpic distance triathlon.
For my last 3 weeks of training I’m doing this workout once a week that my coach gave me, I just PRed too. 2-3×800 @2 sec off 5k pace w/800 jog, 400 @the same pace w/ 400 jog, 4×200 FAST w/400 jog
I have a training plan, created one by myself using “Triathlete’s training bible”.My first 70.3 race is quite far away (in September), so now I have to do aerobic workouts mostly. But (unfortunately?) my love to cycling brakes this plan a bit, because local cycling races start just at the end of spring, which means anaerobic efforts a bit earlier..)
#globaltriathlonnetwork if my aim is to complete an IM (Bolton 2019) do I need to do intense sessions or do I just keep building my duration/endurance? Miles
Great video, how would you suggest structuring a plan with 10 weeks between 2 Ironman events? (The 10 weeks in between I mean)
Im a sophomore in high who runs a 16:33 5k. My favorite workouts are 5x1000m for strength days, and I do 3x400m 6x200m 3x400m 6x200m for speed days. What are some workouts I should do at the beginning of the season? Mid season? End season?
My favorite workout is a 5 Mile Tempo. It’s a very hard run but it did wonders for me my last season. I Pr’ed in the 5K in one of my tempos with even splits for all 5 miles. Definitely a staple in my training.
Hi, thanks for your video! I think the city where you live and the kind of job you have, both of them change a lot you plans. A good tip is to use all the wasted moments of the day (for instance commuting to work…) not as a moment full of laziness but as an opportunity to train. For instance by running to the office! Same with the bike. It is important also to buy rollers to train at home during winter time. I am studying The triathlete’s bible by Joe Friel and
unfortunately!!!if you wanna do an IM (not the half) you have, during the phases Base and Build, to train for a big amount of hours (18 but even 22) pro week. Which sounds a lot but a good plan can help us to reach the goal!So im unfit (im realistic about that:D), my wive and i got into cycling last year and decided to give triathlon a try next year…we have two sprint events in mind for next year (around May and July) but we also wanna do a half Marathon in october? Is that too much?
or any other engagement ** Showing Fraser going to the pub **:D
Best description of training mileage over a week I’ve seen. Thanks.
Run Slow Race Fast: 1. Known yours number. 2. Train at right intensity. 3. Keep a high cadene.
Yiannis Kouros was training 100 % hard. What do you say about that? Still unbeaten!
Matt Fitzgerald wrote a book about the 80/20 rule a few years back.
Great deals on running sneakers… https://shoekicker.com/ref/95YEZ
Great deals on running sneakers… https://shoekicker.com/ref/95YEZ
Did you like these workouts? What is your favourite? Let us know ��
How would you adjust this for runners over 50 or would you just reduce workouts to these three?
Im just new in running, what do you mean by 3-5km pace? Is it 3-5km per hour pace?
I cross my lactic threshold whenever I get out of bed in the morning. ��
Question: If my plans are to run 50k races, how should i construct my weekly schedule? Should i have a 50k week or higher? Thank you
Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?
So do I understand it wrong or does a speed session only take 12 minutes of running for the day and a tempo session about 18 for beginners? Is there no more than these 12 minutes to do?
Thank you for these videos on how to improve on tour personal best 5k,
U said that if you did your speed training on Tuesday then you’ll do the tempo on Thursday,
What do you do on Wednesday?
Basically what I’m asking is do you guys run everyday, what is best to rest in between jogs?
Thank you in advance
Louis
If a person is overweight is it best to lose the weight first and then run or is it okay to run while overweight?
Thank you so much GTN, i always running Trail every weekend……
Blocks
For my high school we start our training block areobic base for xc during the summer then from August to December we start our peaking for xc then for track it is the same but areobic is from December to May then from May to June is peaking phase
Great video, thank you. Spanish pavements are always obstructed by hideous street furniture. Bloody risky..
Where woul you fit in Hill repeats? Would it be ok to replace them for the speed workouts every now and then?
All great sessions. I love the speed work, especially when gearing up for an upcoming event!
Today I did 5 x 1k Sprint splits n was destroyed after. Fastest k was 3:45. Slowest was 4:39
ive been avoiding training but now i have to actually start training sooo:,)
Hi everyone, I’m a newbie. I don’t understand what is “3 5 km pace” or ” 10 km pace” means?
Please help me explain. Thank you very much <3
The beard is too trimmed…you should’ve just ran in that Lanzarote triathlon record attempt…
Hi, if im normally running between 5 10km 3 4 times a week, but lets say i want to train up to Copenhagen Hald Marathon, Can you then please tell me more About how Thise different sessions work? I normally run 10k in Around 42 min.
Thanks in advance
Been doing all these three workouts.
Intervals
Tempo
LSD
And it helped improve my pace
professional Long distance runner https://www.instagram.com/fitness_travel_marathon/ https://www.strava.com/athletes/20527724 https://www.facebook.com/pg/ultrarunner0207/about
Great video. Thanks for the explanation. Very helpful for an amateur runner like myself.
I’m not a runner but I am going to start training for 10k.if i want to win a medal in Olympic,what r the qualities i want and how to prepare for that? At what pace we should run?
Super nice but I doubt if splitting long runs makes them still long runs 😉
Running for over 30 years to enjoy running not to go raster. Lets see if you still run 50+
Hi my name is Paul
i am getting the urge to run again. I am not sure how to go about it. I am a gardener and work anywhere from 4-5 days a week and walk about an average of about 10-12miles a day when I’m at work. I’m definitely not in running shape I have let my body go i am working on getting the weight down but after that I do want to start running/racing anywhere from 800 to10k again. how should I go about starting when the time comes? how much should I run? With the amount I walk during the day how should my mileage look? How much mirage should I start at and max out at? Thank you for your time.
Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again ����
On the speed work out is there any benefit from only having one minute rest than two?
I really appreciate this video so much so much. Thank you guys!!!
Can you share exercises/stretching video before or post running.
I mostly run whenever I feel like it, since I am too lazy to follow my plan. I end up running twice a day for anything between 40-120 minutes, with some high-intensity runs about twice a week, based on what I feel like I can handle.
Fartlek, moderate long runs, medium long tempo
Intervals are useless you are getting into the final weeks (8-9weeks out) of race day.
Time on your feet is important especially since triathletes don’t run enough mileage already.
Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!
Me: listens to my body
My body: growls
Me: Do I want to run, or am I hungry?
Hey hiii,,, I could see bahrain in the back drop,, is it bahrain?
Im trying to balance being injurie free and now Im doing 2 runs per week instead of 3, unfortunately. Any tips are welcome
Sorry for asking you this, what does it mean ‘ @ 3-5 km pace ‘?
This video is so great! Can you go in depth about the 4 phases of the periodization? maybe one video each
Hey guys, I think your tempo pace suggestions are a bit too slow. I usually go on 30 secs/mile slower than current 5K race pace. That is 18 secs/Km. At 30-40 secs/Km slower than 5K pace, as you suggest, I doubt you’d be at your lactate threshold which is the whole point of this type of workout.
Okay, this may sound stupid but forgive me, I’m still a newbie runner. So for me is more normal/easy to run 5,3/6km pace, everything above 6 becomes really tiring, I don’t know how to explain it. But don’t get me wrong, in no way I mean that 5/6 km pace is easy but it feels better…idk
Are you aware of the book “Run Less, Run Faster” by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.
I have 1 year to run a 2’55 min 1k, is it possible knowing that I started 4 months ago and that I now run a 3’12 min 1k? (I go running 3 times a week and I’m not in a club)
We run not to get faster but for and to protect our health. Not just to be fit but to be healthy. Jim fixx died because he was fit and unhealthy. Being fast is not the goal unless you are a racer or serious athlete. Junk miles get a bad rap but in all honesty the easy miles are what make running a joy.
My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:
I’m just going to say it: Heather is gorgeous and nice. I wish I had a girlfriend as hot and fast as her.
I did this as a workout plan. 3 key runs with cross training. Ran my fastest marathon. Run less Run Faster!
Hi can you help me I need to no what my tempo run should be? I’m comfortable ish at 7 minutes very comfortable at 7.30 also how many miles would you recommend? Thank you love your channel
Wow I have been watching GTN for a while now and just noticed a clip in this video was filmed in Bahrain where I lived for a few years:) Yalla Bahrain!
I’ve been doing these sessions even before wathing this video so that really makes me feel like ‘one of you guys’:D..yey!
Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.
Leading to my first marathon I used to commute on foot one day a week, with a 15-20km run to work, and an 11km run home. The run in was great, the run home was brutal, but it allowed me to get up to 30km or so into a day, and leave the weekend free for something more fun:)
Great video, what would your ideal training week look like? Days/workouts?
QOD: I really enjoyed how you break down your training block, to be honest with you i loved!! I’m little bit more hard on myself with the mentality “go hard or go home” and sometimes that’s not good, like you have said, we have to listen to our body. really nice vid Seth 😉 After all that you said in this video, i will change my plan to my peak races thats for sure!!!
I do mile tempo runs. One mile fast then next one slow over anything from 4-8 miles
Great video. I also use training peaks and plan using the atp function. How do you increase the workload for 3 progressive weeks then a rest week if your already training with all the time you have available? Do you add and extra early morning run to get a bit more tss? Using the example in this video how can you add more tss? Thank you. Great work guys
Great Video, wondering if you have done something on foot strike for beginners and running forum?
Thanks
Tempo running at sea level is a lot easier, I live and train just over 7000 feet abovesea level, its a lot harder to do tempo cycling and running…
If the Tempo run is suggested at 85%-90% MAX HR, what is the recommended Heart Rate for the Speed Workout?