As a small creator I know how hard it can be to get these videos to a wider audience. But the best way is if we provide more value in the videos than those large established channels. And you doing just that! Really appreciate your detailed content. I am now working on improving my 5K and definitely try some of these sessions. Thank you!
@@edwardaustin6410 thank you Edward, really appreciate the comment! No rest between sets sorry! The 4 min under rep is a form of recovery but one where you are working harder than you normally would. I always recommend starting with 3/4 sets first time around! Good luck with your training :)
This is great content and well presented. Good luck with this channel, hope you do well with it! One question for the first session (over/under). 2 minutes over, then 4 minutes under in one block....then a jog recovery between reps?
@@jsb_running thank you so much for your lovely comment! No Jog recovery at all… it’s a very hard session, essentially with no rest as such, the under reps are steady and a tougher form of recovery! If you are new to this, start with 3/4 blocks! Good luck with your training!
Nice one Max. A couple of my favourite track sessions: 25 x 400 at 10k pace. 40s rest. Pace is critical, should be even paced. Over do-it and die 400/800/1200/1600/1200/800/400 pyramid. Come down as fast as you go up.
@@Maxkelly600 It's actually a lot easier than some of the higher intensity ones, as it should be threshold pace and no more. Super rewarding when you get it done. I call this session the 'Snowshill' because Emma Snowshill ticked it off every week in her build up to become world champion.
@@moodytomfuzzy 2m recoveries, so they should be just below max effort for each distance. Will feel like a long recovery at the start, but it won't later on!
@@thereids3625 thank you for the comment, really appreciate it! I wear the Nike Pegasus Turbo for my easy runs, some times the Nike zoom fly 3. Sessions I use the Nike vaporfly or occasionally the adidas Prime strung X2 if it’s a longer session. Race day I use either a vaporfly or Adidas Pro 3 but I am thinking about trying the Alphafly 3!
@@Harolddeharold for sure! Just make sure you get the balance right, you don’t want to be too tired for either part of the session. I like the concept!! Let me know how it goes 🫱🏻🫲🏼
Here in india we have police recruitment to complete 5km under 20 minutes to get a Govt job my current PB is 23😢 what should i do please give advice especially as you are experienced runner
I plan to do 4x4 method once a week ( repeats 3:45 per km) mixed with 16x400 (repeats 3:50) . Can i expect a 3:50 pace 5km soon ? I am now running 20 minutes 5km race
@@deniskristofic8000 thank you for your comment! Running isn’t always straight forward but you definitely sound like you’ve got a good few sessions planned. Keep consistent and I would be confident you can hold that 3:50 pace!
