HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!

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HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!
• HOW TO MAKE YOUR OWN R...
Zach Levet
/ zachlevet
Live Happy \\\ Be Healthy

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8 май 2020

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Комментарии : 269

@ZachLevet 4 года назад

Install Raid for Free ✅ IOS: clcr.me/vurJnw ✅ ANDROID: clcr.me/rLGvvS ✅ PC: clcr.me/YOIAEK and get a special starter pack 💥Available only for the next 30 days

@Rpg27282 4 года назад

You gotta be kidding me

@calebbliss6588 4 года назад

Get that bread 🙏

@sergiocordova6806 4 года назад

Get that money boi

@mirzafetic6215 4 года назад

99% marketing - 1% game

@brynnh4369 4 года назад

Zach what race is the footage at 4:37 from Im pretty sure the guy in the white penny with number 231 is my olg gym teacher Colin Fewer! He's the guy three ahead of u i think. oh my i just finished watching the video theres so many clips of u guys together the entire race! 8:29 is a good shot of both of u

@getplayed7272 4 года назад

1:55 to skip the raid ad

@connor7568 4 года назад

t-run - thank you

@matthewprete4380 4 года назад

Real heroes don’t always wear capes Respect

@natalietorres9206 4 года назад

Love you

@satamakotka793 3 года назад

They are always 1 minute or 2 minutes so just skip that

@stuff50467 4 года назад

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.

@evaschmidt6416 4 года назад

how many times did you do it? thx!

@AdamEisan 3 года назад

I loved Fartleks. Best (and probably most difficult) were what we called the mystery Fartleks. We have the privilege of having a coach who was a fantastic runner himself and would run many of the workouts with us. Mystery Fartleks were Fartleks which we did not have any clue what the intervals would be. Honestly, I think he made it up mostly on the fly. He would just tell us 'go' and 'rest' and we had NO IDEA how long each interval was going to last. This provided not only the physical benefits of a Fartlek, but also did wonders for mental "fitness" and toughness. Great stuff!

@user-mw9ob5qp9o Год назад

How many times did you do this?

@joey.h14 3 года назад

My favorite workouts are “hills”. For anyone who doesn’t really know what it is, it’s kinda self explanatory. We go to a park near our high school, find a trail that leads up a hill, and then once we get to the steepest hill we can find, we run up and down it 10 times, and then find another hill.

@sadiemaxfield7566 3 года назад

Good idea!

@williamjones4649 2 года назад

Nice sounds fun

@jaylenwildman1151 2 года назад

You are a monster it is a good workout but it is not fun

@mlkeiv1113 4 года назад

1 dislike in 57 seconds 🤔 so that person turned on post notification..

@lilseb3436 4 года назад

Bruuuuh moment

@cjsingleton6101 4 года назад

he saw the raid shadow legends ad

@gilliesuarez 4 года назад

meis. me is. You is the person who did it.

@gabequinn9796 4 года назад

We lost him bois... hes succumbed to RAID: Shadow Legends

@meimcnally1634 4 года назад

i mean he's just trying to make some money this is his only job

@Fullsendfilosophy 3 года назад

I've succumbed to paying my bills too

@talentlesscommenter1329 2 года назад

I mean, he needs food…

@mihailmilev9909 Год назад

@@Fullsendfilosophy lmao

@mihailmilev9909 Год назад

@@Fullsendfilosophy we all do 😔

@brandonstasulli6407 4 года назад

[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!

@beny6224 3 года назад

This is my fav!!

@percyjackson589 3 года назад

That is death

@kelsier1102 2 года назад

Try adding more rest in between like 4-5 mins

@professionalgamer4858 Год назад

why tf does my coach make me do 8, even though Im slower

@Captainsparkist 4 года назад

So glad you made this video. I feel like there are no really good videos on making training weekly plan. Thanks!

@coledawson2056 4 года назад

My pr is 16:03 for a full 5k, and my favorite workout is 3xmile with three minutes rest as a cutdown (5:20-5:10-4:54).

@aaronbruce5568 4 года назад

That workout feels great when you're in good shape for it.

@zac1672 4 года назад

4:54 is amazing for last rep

@RyoLindsey 4 года назад

yeah i added another rep for mine: 4x1 mile (6:09, 5:58, 6:14, 6:03) with 3 min rest. very tough workout.

@678udus 4 года назад

That sounds like a really good workout I'm gonna try it

@jamesBFC1887 4 года назад

Mine is 19:58 and I did 5×1km with 1 minute rest (3:52, 3:50, 3:49, 3:50 and 3:44)

@davidaldridge5188 3 года назад

I have been searching far and wide for a video like this. I am an adult who is new to running and wondered about training regimens cross country runners have. I obviously have never had a coach before either so this was super helpful

@imjooking7772 4 года назад

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.

@AsaFletcher 4 года назад

Yo just needed this I just printed calendars this week for my plan, no way!!! Zach always knows what we need!!!

@carlosmacias4299 4 года назад

Zach,if you see this can you make a video and of how to recover from running and not get sore or injured 🤕?

@thehazoschannel8230 4 года назад

Carlos Macias yeah that would be great coz I’ve been screwed over with a few injuries in 2020.

@jacobcockerham8034 4 года назад

Same, haven’t run in 3 months

@elijah7242 4 года назад

he made one sometime last year

@spencergambrell7819 4 года назад

I love me some hard speed workouts. Zach's totally right. Pure speed doesn't need much volume. I always liked 3x600 in HS. I'm a 4:33 miler and when I was in good shape, I broke 90 a few times. We would have full recovery too so that you really make sure you can run fast. When I got to college this year though, I learned the importance of what we called Steady States for longer races in XC (They fall into the tempo category according to Zach). We would run 7-10 miles (or try) a little slower than tempo pace. My 8k PR was 27:20 (I think that's 5:20/mile) last year and I am shooting for low 26s this year. My goal is a 10-mile steady state in an hour (6:00/mile).

@eliasflores1377 3 года назад

OMG thank you so much Zach!! This video does not get enough credit for how much value is in it!!!! This so helpful for me thanks a ton man.

@chrishamilton1100 4 года назад

Some of my favourite workouts are: 15x1min fast 1min slow or 4-6 times 1000m with 2-3 min jog in between

@sydneymancuso4681 4 года назад

Awesome video!! Lots of love from a fellow Virginian ☺️

@randomrandom3695 4 года назад

Love the running videos!! Keep them up please!

@Race2BFit 4 года назад

Great information my friend! Such a common question indeed right now.. Keep it up❤️❤️

@brandonread9809 4 года назад

notification squad, ive found your channel recently, thanks for the great content

@backyard1015 2 года назад

One of the best running videos on the internet! You nailed it!

@estebanm2950 4 года назад

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

@tiana1736 4 года назад

Howww help mee

@tidal_banana3407 4 года назад

Thanks Zach, this really helps and it's much easier to understand

@charleshearp311 4 года назад

As I was searching RU-vid for cross country training videos I got the notification😂

@user-lc4sb9hl3m 4 года назад

Today I run a PB for the 5k 18:50

@calebbliss6588 4 года назад

Wait, was the H at 10:28 supposed to be a pause sign? 😂

@owenbotkin5017 4 года назад

how to

@emmanelmorales3484 4 года назад

Thanks for the tips! 🙌

@dawsondunn1005 4 года назад

this was great keep it up bro!!!

@monts6389 4 года назад

Thanks man, great advice

@OlivertheJoyboy 4 года назад

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!

@RyoLindsey 4 года назад

thanks so much for this video!

@tyivanyo4634 4 года назад

yessss zach thanks for the video

@criscarrillo5459 4 года назад

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

@rykermattioli2014 4 года назад

I love me some 20x200 with decreasing rest after every 5th 200. Start with 1:15 rest, then 1:00, then 0:45, and the 0:30

@DeanFrostMusic 4 года назад

Used to do a similar one way back dubbed the countdown session. We would go down to 0 recovery (double rep) and build back up the recovery after.

@dannyhawki22 4 года назад

Just smashed the pyramid session loved it 👍

@faithann9293 4 года назад

For my last 3 weeks of training I'm doing this workout once a week that my coach gave me, I just PRed too. 2-3x800 @2 sec off 5k pace w/800 jog, 400 @the same pace w/ 400 jog, 4x200 FAST w/400 jog

@tyrandavid6617 4 года назад

Thanks. Very helpful.

@Shimamba 4 года назад

Hill repeats! We had a state park in HS. About 1/4 mile long and .6-.75 miles long. Our team was beast when racing at Mt Sac and other hilly courses.

@JackRay 4 года назад

Love your content Zach you are Awesome!

@JackRay 4 года назад

I'm 13 and want to qualify for the 2028 Olympics in LA! Your videos are so fun to watch, and motivate me to work harder. Awesome!

@JackRay 4 года назад

@Sam Mee Thanks so much Sam!

@Jasmine-ph4fs 4 года назад

Interesting ideas for creating your own plan. Currently, I have a coach from Runs4PRs. Good tips and it will take me a while to create a training plan for myself when it comes to running but maybe one day I will give it a try. I do have other workouts I do besides running like strength training with and without weights, HIIT, cardio, pilates, and yoga.

@silasmcgowan1038 4 года назад

Progression Repeats. So maybe 8x1 mile repeats Each mile is faster than the previous one.

@kaischoneweiss 4 года назад

cancel

@mandiscott7166 3 года назад

Does it work good

@alanlam3066 4 года назад

I would say if you're increasing mileage, don't increase more than 5 per week or so.

@MaxBowyer 4 года назад

Mr Alan Lam 👌🏾

@Princedavies00 4 года назад

What if youre at zero 😂

@michaelcole8326 4 года назад

10% rule

@jacobcockerham8034 4 года назад

Totally agree

@wahabalshallal7471 4 года назад

My favorite track workouts are pyramid workouts and i absolutely hate tempo runs but i actually sandwich them in my long run every 2 weeks

@nathanreseigh4185 4 года назад

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.

@davidsell3635 4 года назад

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.

@duncanladuke1966 4 года назад

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.

@coastalbeaches7181 3 года назад

I don't have much of a structured training plan at this point in my running career, but last xc season went pretty well. Since we didn't have Track last spring I spent most of my time running 3-6 mile easy runs like 3-6 days a week. Come summer training I was able to build off of the stuff we did there a bit more as well. By the first few races of the season I was already in decent shape, (broke my 2 mile PR the first race we had and negative spilt it lol). I had a PR mid season by 1:30 and chipped down my 5k time over the course a few more races. I did get slightly injured though around the time of my Regionals/State meets. Don't know what I did wrong (probably had something to do with my lack of quality stretching or just the fact I had been running hard quite consistently for a bit).

@sportsvid4851 4 года назад

This video is very helpful

@reeceruns 4 года назад

nice video Zac, would love to see you training!

@classicalytrumpet9190 4 года назад

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.

@wyethhaddock54 4 года назад

Ayyyy waddup Zach?

@audreyhaus8892 3 года назад

do you think that rest days are needed every week in order to prevent injury?

@BarelyGlorious 4 года назад

My fav workout probably will be 10x200 in the track, with a speed around 26-30sec per rep, start slower and gradually make it faster.

@nataliechilders4570 4 года назад

monday-easy tuesday-easy workout wednesday-easy thursday-hard workout friday-easy saturday-easy sunday-long run

@mandiscott7166 3 года назад

Can we just do 5 workouts a week and 2 easy?

@king-qi2ks 2 года назад

@@mandiscott7166 yeah if you wanna get injured Or burnt out and never be able run to your potential

@joey.h14 4 года назад

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.

@Survive33 4 года назад

Best RU-vidr

@julioherrera5153 4 года назад

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

@eliasmartinez_10 4 года назад

Hey man I seen your comment and let me tell you that if you really like running and want to do it as a school sport same as football.Then talk to your high schools Football Coach and XC/TF coach maybe you can do both even if they're both in the same season. You can practice with football and play in their games on week days while you run on your own and then you compete in track or cross country meets on the weekends.Im from California and I've known many athletes that do this.Plus running will get you great conditioned for football than and you'll be the one with most endurance in your football team !Trust me I did the same for soccer and running back when played in High school now I sticked to running and I'm now running in college.

@josiahchung9036 4 года назад

1k repeats (we did them at a park with small hills in a small loop around the lake) at goal race pace, 3 minutes rest, and repeat 4-6x (depending on level)

@kristofferflores5934 4 года назад

Zach can you make a video about stride length?

@samuelodom1693 4 года назад

My favorite workout is 12x400 @mile pace 200m recovery then 3x400 @goal mile pace

@jacklee9044 4 года назад

I literally just came on youtube to make a running training plan and saw this on my recommended

@Fullsendfilosophy 3 года назад

I'm glad I started watching running channels. 1) because now I've grown a huge passion for running and feel better than I have since my senior year of high school wrestling. 2) The marine corps ruined fartlick workouts for me after high school they always told us it was about running a mile and doing bizarre workouts between each mile push-ups, squats, burpees, etc. Than I found out later its just a run with tempo between

@monstereugene 8 месяцев назад

wow didnt know it was called a progression run I love those so much lol

@scottsertich564 4 года назад

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)?

@eliasmartinez_10 4 года назад

Im not ZACH but I'm a runner and with some experience, spikes are okay to use when your coach tells you too use or what I would recommend you is to use your trainers during most of the workout and then towards the last sets use instead road racing flats to get lightness feeling on your feet why road racing flats and not spikes ?Well you did say it was a 10K ROAD RACE not a track race so just get that feel with a road racing flat and save the spikes for a track race.

@eliasmartinez_10 4 года назад

P.S you can see what I'm talking about on one of Zach videos , the marathon project 2:19 episode one the one where he does 4x800m repeats.

@scottsertich564 4 года назад

@@eliasmartinez_10 thanks! You are cool! I am going with Nike Zoom Streaks as my racing flats and skipping the spikes.

@runnerhabs 4 года назад

we lost him🥺

@Connor-yk3uq 4 года назад

Hill repeats are great

@zhanying3788 3 года назад

I’m a beginner runner and my 5k is 45 min, what should I do to improve? Any methods or techniques? I’m so confused and idk where to start!

@matthewprete4380 4 года назад

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

@YienLiu 4 года назад

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

@jacobcockerham8034 4 года назад

6’2 slightly muscular for a runner, what weight should I be?

@williamjones4649 2 года назад

I just ran my second 5k ever and got 19:26 and I’m heading for the 14:30 ish

@Llllllll_____ 4 года назад

5:28 it izzz what it izzzzzz 😂

@itskayton1388 4 года назад

I'm starting my first cross country season next year and I'm not sure how to prepare. Do you have any tips?

@MaxBowyer 4 года назад

Zach has multiple videos that will help

@alexmiddleton5257 4 года назад

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

@samanthawilliamson9156 4 года назад

Core workouts help alot

@charliefikes 4 года назад

favorite workout - Lumberjack 1600 - tempo 90 secs rest 4x400 - 3200 effort repeat 3-4 times

@jamesschmidt5 4 года назад

nice vid

@datboy8572 4 года назад

Ben Barrows has some great stuff too!

@aaronfreier6444 4 года назад

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

@CoReOmega 4 года назад

My favourite workout is steady state

@taurusmoon844 4 года назад

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.

@zachmaurice 4 года назад

Hi Zach !

@sswanson79 8 месяцев назад

Last month I ran i 5k in 22:18.74, then I found this course on my road that was 1.05 miles and then I made a training plan for a sub 22 minute 5k which I had disbelief that I could break 22 minutes then it was race day and I run a 20:53.78.

@awesome_aye Год назад

My favorite is we call them lung-buster loops but basically its a very steep hill that you run to the top of and then your rest is the run back down the other side and back to the base of the hill which is around I'd say like .3-.4 of a mile we typically do 4-6 of these and sadly it doesn't work for everyone because you have to find a hill like that but it's a great workout if you can find one. My 5k record currently is 17:42.

@Will-cs3yb 4 года назад

8x400 on the track is always a good one. Usually trying to stay around 70 or lower. Personally my 5k PR is 20:02

@eliasmartinez_10 4 года назад

wow!!! those are really good times for 400m repeats you try to do the mile I think you would be better

@678udus 4 года назад

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?

@jacobcockerham8034 4 года назад

Those r good workouts!

@678udus 4 года назад

SmooveSkillz thx man!

@ParkerMax 4 года назад

Love me some RAID SHADOW LEGENDS!

@felixmuechler641 4 года назад

I like to make Hill reps like 10x80m and after progression run👍😊

@tylerbass7133 3 года назад

Fav workout: 5 or 6x1200s I ran 4:22 4:22 4:21 4:19 4:20 as an 18:50ish 5k runner

@closmasmas9080 4 года назад

I need early season/base training workouts I’m currently @ 35-40 mpw And my pr in the 5k is 17:38

@closmasmas9080 3 года назад

Can someone comment their hypothetical weekly training schedule if they had a race on saturdays? I currently run 6 days a week and am trying to figure out what day of the week I want to put my rest day on

@stuart3448 4 года назад

Thansk

@kory0ntv969 4 года назад

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

@aaronbruce5568 4 года назад

This one's a bit complicated. Done in succession. 800m with 2:30 rest 1200m 3:30 rest 1600m 4:30 rest 1200m 3:30 rest 800m 2:00-2:30 (However you're feeling) 400m fast. Everything except the 400 is at goal 5k pace. 400 is at goal mile pace. Also 20x400 with 1:30 rest at 5k pace. Note: For me that's 5:59/mile. Goal mile pace is 4:59

@spencergambrell7819 4 года назад

Wow. 20x400 is a lot of volume at 5k pace. 5 miles?

@aaronbruce5568 4 года назад

@@spencergambrell7819 Forgot to mention. 6 min rest after the first 10

@spencergambrell7819 4 года назад

@@aaronbruce5568 That sounds more doable but still a fantastic workout

@joshtong7761 4 года назад

Are you a believer in the 6 days of running/workouts and 1 day of rest?

@eliasmartinez_10 4 года назад

I believe in rest days only when you need them other than that I try to run all 7 days in a week.

@ohyeahyeah7088 4 года назад

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?

@zhanying3788 3 года назад

I’m using an app to train for 5k

@ohyeahyeah7088 4 года назад

Sorry this is a inconsistent question, but anyone have a millage estimate per week to run sub 18 in cross country?

@ed_gaa6289 4 года назад

Bro 30-40 miles would work tbh

@nathansolomon8537 4 года назад

6 X 1K at 3:05, then 8 X 150m at fast strides. PR is a 15:50

@aidankirsch9415 4 года назад

Nathan Solomon what recovery?

@nathansolomon8537 4 года назад

@@aidankirsch9415 o in between each rep is 2 mins and 3:05 is the slow end, 3:03 is the fast end. If we end up doing 1 min recovery, my coach gives me a range of times anywhere from 3:04 to like 3:07.

@ryanames4168 4 года назад

did you always run every day or when did you take a rest day?

@ZachLevet 4 года назад

I often run everyday, but some people choose to take an off day! An "off day" could be something like 2-3 miles though depending on how you look at it!