Been running for about 10 years. Never once did a run after a long run. So I give it a try. My long run was 13 mile next day 3 mile. It ended up to be my fastest 3-mile time, could not believe it. I had no intension of trying to beat my time. I just went with the flow. Great video.
I find that when I’m doing a second run In the day my breathing is a little more labored but my legs feel like they’re on autopilot and the effort is a lot easier and sometimes able to go faster on a pace that’s truly easy.
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.
Almost 57 years-old and can't run every day. Need to recover after runs. Actually do strength three times a week after a run day. Also, very slow so my longest run is 6-8 miles during the week. My long run takes me almost 3 hours for 10-13 miles on a weekend day. My first marathon took almost 7 hours. Trying again in January- shooting for 6:30 hours.
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.
Great Video. I've been experimenting with my training block for 2 years now. And it looks almost the same as yours. Good to know I'm on the right path. I just push the cycle by one day. That is. Your mon-sun would be my tue-mon cycle. With long on sunday
Very helpful thank u. I am only doing 20mi per week, but I see value of varying mileage between easy, medium and long sessions. Doing 30mi per week seems like good goal. More than 50....craaaaazy (to me).
Jumped straight into 60 mile weeks back in my 20s, no problems. After a 10 year hiatus my feet aren’t liking 30 mile weeks or runs longer than 10 miles. Getting older sucks.
Paula Radcliffe used to run 200km+ a week (145+ miles) phew that makes be exhuasted just thinking about it. I'm at a moderate 25 miles a week but hoping to increase slowly to around 40 peak before my first marathon in October. Thanks Jason!
@@12jacobmar hey yeah I did the London virtual marathon last October. Went really well, I got a time of 3:19:43 according to the TCS London Marathon app. Ended up running 5 days a week though for a couple of months prior to the event which I covered 40-50 miles during my peak.
For myself, I found after many months of running that increasing per week volume more than 5km (~3mile) is already very sensitive and can lead to near injury, even during base low intensity period.
Mari Wong-Kure last year I thought the same thing , on a good day I’m at 8 miles now, honestly 2 days out the week of just sprint training helped my endurance a lot.
takes a while, a few years ago I'd be dead if I ran 5, after a little while I could max out at 8, then 10 and so on. Now I can do 15 like it's nothing. Steady pace and consistency and you'll get there eventually, but it takes time.
Run slower if it helps you go longer. Lightly jogging and adapting your body slowly is the key. Add a little bit at a time. And watch lots of running videos. I never had a coach but learn so much from all these great coaches on RU-vid. You will get there!
I only started running in March of 2019 after several years of a very sedentary lifestyle, had to run/walk the first several weeks and could barely run for more than thirty seconds at a time. By that July, I was completing 5 miles at about a 9:15/9:30 pace, usually running three times a week for ~15 miles/wk. Fast forward a year and a half, and a few weeks ago, October 2020, that same 5 mile pace was down to 7:05, and I'm now running 50 miles/wk! As the video and many commenters have said, stay consistent over time and you'll see major improvement. My improvement in year two of running has been great! I realize you wrote this comment last year. Have you stuck with running and if so, how's your progress been?
Great video, thanks!👍🏼 How about the Training Intensity Distribution trough out the week? This is im my eyes the second key factor to correctly plan your training (and not overdoing it). Are you planning a video about TID as well?
I've been using your weekly schedule to build up to 70k per week so far and it's going great. Thanks for sharing your knowledge! I have a question though, in a 40 mile week (for instance) when is a good day to put a specific leg strength workout (like different types of squats)? I'm curious to read your thoughts on that
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
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
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?
Yea I'd say 20-25 is a decent, normal person training load. I think 4 days a week including one long run, one harder/faster workout and two easy effort runs. YMMV.
I'm sure you're already done with your training block... but here you go 10 Mile Week Monday: 1 Mile Easy Tuesday: 3 Miles Easy Wednesday: off Thursday: 1 Mile Easy Friday: off Saturday: 5 Miles Long Run Sunday: off 15 Mile Week Monday: 2 miles easy Tuesday: 4 miles easy Wednesday: off Thursday: 2 miles easy Friday: 1 mile easy Saturday: 6 mile long run Sunday: off 20 Mile Week Monday: 4 miles easy Tuesday: 5 miles easy Wednesday: off Thursday: 2 miles easy Friday: 2 miles easy Saturday: 7 miles easy Sunday: off 25 Mile Week Monday: 3 miles easy Tuesday: 6 miles easy Wednesday: off Thursday: 5 miles easy Friday: 3 miles easy Saturday: 8 mile long run Sunday: off
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.
@Ruon thank you for your inputs. I'm now taking notes about this. I have been running road races before, typically 10-21k range and just recently did trail runs without really paying close attention to training. I want to be competitive when I do reach the 50k range but for now the goal is to just run comfortably (though there will be suffering for sure) and still have enough energy after the race. BTW, my target race is still 8 months away but and I'm trying to build up as I'm now running 21-25k trail races. Another question, is it advisable to insert like 1 actual race every month while I'm training for 50k? I have listed some races in our area for the next few months and was wondering if people do the same thing where they too put races in their training. My schedule looks like this: Aug 20 - 24k Trail September - Training October 01 - 26k Trail November 12 - 42k Trail December - Training January 28 - 30k or 42k Trail February - Training March 3 - 50k Ultra Will this work? If yes, how would you insert taper/recovery weeks in that kind of schedule (if not to packed). Thank you in advance!! :)
Thank you again for all those info. We cant really have it all, eh. You're right if the end goal is to go for the kill in the 50k race, i should treat my monthly races leading to the big event as training days as well and that i should treat is as cleaning up my form, play with my cadence, study my pre during and post nutrition, breathing and mentality. It will pay dividends come March 2018. I just have a road race yesterday, 21k so right after i post this i'll be running 10k to recover. Lucky you for having running build in your system. 50k without running shorter distances prior is just suicide. But we are built differently, some can really manage the madness that is 50k. Hahaha :D
I have been running marathons for almost 10 years now. I've worked up to base mileage of about 60 miles per week, peaking at 80 when training for BQ races. How quickly (or slowly) can I return to base mileage after time off for shin splints?
Instead of stacking 7 days... Do 2 longer runs 20 miles+ and take a day off? stacking weekly milage with that low milage single runs seems pretty off to me.
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?
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 👍).
@@CanalSDR Sunday is my rest day ..sat is my long run. I wrote it wrong I wanted to know when should I schedule my strength training and recovery exercise
@@AlfredDsouza13 oh I got it. If I were you, I would take 2 rest days, where you could do bodyweight workout ( if you don't go to the gym like me). I have been following his suggestion to run 40mil and worked for me bc I could add strength workouts during my offs. My long runs are on Tuesdays 14km and on Friday 22km. On Saturday I run 11km and rest every Thursday and Sunday. On Monday I run 10km and on Wednesday 6km ( here I do my intervals training). I seek to not have junk kms so I follow this scheme religiously. I am training for a sub 5k but it's hard to keep up 15km/h for me
Workouts are specific runs to work out certain muscle fibers. Your system is being stressed on those days, so that you can get stronger and faster. Runs , or easy runs, are recovery days, and to get the mileage in. Example: If you were to do a tempo run of 6 miles on Monday, that would be a workout day, because you are stressing your system at about 80-88 percent of your vo2max. The following day, Tuesday, would be a recovery run, to help the muscles recover from the tempo workout that you did the previous day.
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.
Who has the time 60 miles ~= 100 km per week? At 5 min per km pace, that's 9 hours of pure effort. Counting 5 min getting in gear and 15 min showering after each run adds another 2 hours. That's a total of 11 hours... You can't have a job and a family and do this. :(
This looks great for a flat terrain kind of event. How would you play around with these numbers when you are preparing for a trail 50k with significant elevation? Where and how would you fit in hill reps and tempo sessions? While still maintaining weekly mileage..Not to mention cross training too..? Thank you!
Hi ran a few ultra marathons and I do a mix of road and trail and run 80 % of my runs at zone 2 heart rate . I mostly run trails on the weekends . I would do hill repeats Tuesday or Thursday would do a mile warm up and mile cool down though. I would cross train on rest days.
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?
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. .
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)
It depends if you have interval training in there as well, how well you recover, what you goal race is, etc. I run around 30 miles a week with interval training & tempo runs, and have found that 3 days is an absolute minimum, just to get the mileage. Four days is great for me personally
Julien Neel what I'm saying if you want to get faster you want to run everyday of the week trust I know what I'm talking about we are 8 time state champions for cross cuntry if you don't believe look it up
