How I Ran a FASTER 5K (Using Science)

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In this video I'll show you 4 powerful science-backed strategies to help you run a faster 5K. I hope this serves you!
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The content in this video is intended for informational and educational purposes only and should not be construed as medical advice or instruction. The information provided here is not a substitute for professional medical expertise or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.

Опубликовано:

26 май 2024

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Комментарии : 16

@nicholas5396 Месяц назад

I can appreciate what you go through as a content creator but please please PLEASE 🙏 minimize the constant sales pitch style of what if i told you, and these secrests were/are. You alresdy have us, we clicked the video! Plus You did it already in the begining, no need to keep that tactic up. Its frustrating as we all have short amounts of time to watch/listen. Please dont take offense, just sime constructive criticism from a viewer.

@NicklasRossnerPT Месяц назад

No offense taken 😄 It’s tough balancing giving as much value as I can with “the game” of RU-vid. Especially as a new creator. I’m still trying to find my way to make the best videos I can that resonates with as many runners as possible and provides as much value as I can possibly give. I appreciate the feedback.

@gtkona1608 Месяц назад

In 1985 the Norwegian national biathlon coach told me abut the 80/20 method. Also, runners and triathletes cannot race even twenty times per year due to the muscle injury/breakdown from running. The VO2 max workouts are not preformed all out. We reach VO2 max well before all out effort, maybe 90 to 95% max or, let's say, race effort for one km. An interesting approach to VO2 max workouts: If 300 watts on a bike is your VO2 max. Ride at 350 or so for 30 sec to one minute then reduce to 300 watts. This bring us to VO2 max sooner than a continuous 300 watt effort and thus we are at VO2 max for a greater percentage of the interval. Greg, 29 time Kona Ironman competitor, 6 time age group champion.

@NicklasRossnerPT Месяц назад

Great insights. It depends on the distance. I’ve been a national team short distance triathlete for 10 years and have raced 30+ races in a season no problem. That includes World cups, French Grand Prix, 1. Bundesliga, European Cups, World Championsships and National Cup. I’d agree if we talk middle or long distance. Been training alongside Kristian Høgenhaug and Magnus Ditlev and they don’t have as many race days for sure. Hitting VO2 Max in an all out effort depends on the time of the interval. If you even out your pace over that time. If you sprint all you can for The first 30 seconds you are right. But if you pace yourself for an even split in 4x4 minute you could do all out efforts and it would be VO2 Max (given your rest is short enough) Great tip about how to start out pacing a bit above though. Amazing about your Kona entries and victories - Thats no small feat. You must be a great athlete 😄

@Cloppa2000 21 день назад

Can I ask your opinion please? As a very basic guide for a generally fit person who has been running for about a year with no issues. For a zone 2 heart rate ceiling, would you use 70% of max HR, or 70% of the Karvonen calculated HR? I ask because at 60yo my max HR is 163bpm. 70% of this is just 114bpm! I can't run at this HR! But I could incline walk. Using Karvonen with a resting HR of 53, 70% = 130. This is actually the same as using Maffetone's calculation for my age 180-age+10. There's quite a difference between 114 and 130!!! Which one would you use if you was 60? Or would you still be guided more by the conversational pace? MT.

@NicklasRossnerPT 21 день назад

Of course! Zone 2 is not an exact science and HR (as well as lactate) can fluctuate. I would stay in a pace where I could still run - because I think it’s more enjoyable 😄 - Then use the talk test to keep it slow in my slow runs. Over time you will be able to run faster at a lower heart rate if you train consistently 😄

@t3d3d Месяц назад

What is the title of this book with orange cover about pleasure and material goods?

@NicklasRossnerPT Месяц назад

“The Subtle Art of Not Giving A F*ck” by Mark Manson.

@Tyrelleluvcalisthenics Месяц назад

Do you think it’s possible for me to do this and maintain muscle ? I’m at 19:59 rn. Goal is to reach 16:59.

@NicklasRossnerPT Месяц назад

100 percent. It depends on your starting weight though and how much lean mass you have next to fat mass. It also depends on your training age. But you can have a significant amount of lean mass and still run sub 17😄 Sub 16 and below is a lot harder without some weight management though. And The faster you get, the more every extra pound matters.

@rickypatel2517 Месяц назад

For races we are lucky where we are to have a park run!

@NicklasRossnerPT Месяц назад

Park runs are so much fun!

@rickypatel2517 Месяц назад

Agreed I’m loving them!

@SparksXV 2 дня назад

This is cool but have a hard time actually understanding what you are saying because it feels like you are trying to throw as much information as you can as fast as you can and trying to sell it really hard. Don't get me wrong the info is great but its hard to learn when you teach like this.

@NicklasRossnerPT 2 дня назад

@@SparksXV Thanks for the feedback 🙏 Still trying to learn how to make the most valuable content I can

@SparksXV 2 дня назад

@@NicklasRossnerPT You are doing a great job I think just work on the flow of information. With more important things if you slow down a little to ethnize a point its more impactful and we learn better and then you can speed back up until the next big point