How to run Faster in 4 Weeks | Session Ideas | Knowledge is Progress! 

Thank you for documenting your experiment, Lucy! I miss seeing you race this year, but it's great to catch up via your training videos. :) I'm betting that after you're world champ, you will be an amazing coach in the future.

Awesome video Lucy Charles, it is impressive how a structure training adds up and could lead to improvements in short time. Thank you for sharing :-) champ!

Love when there’s new video!!

Great video, Lucy and Reece!

Thank you for your amazing videos. I really look forward to them and they are inspirational. You are amazing!

thats a great improvement in 4 weeks!!!

From a track and field perspective, she lands better with her right foot then the left foot. Just saying because I saw it, apart from that is absolutely perfect. Support from Portugal

Loved that grass track! wish to have one of this type here in my sorroundings!

5% more effort on your second run on a HR perspective, 6% faster time. 1% improvement is still an improvement and very good for an athlete of your calibre. would have been good to try and see the run times with the same average HR (and same weather)! but variables are so tough to control outdoors

Very inspirational, thanks alot for sharing all these insights!

This is a very helpful video thank you! ❤️

Great footage and running motivation! I am looking forward to my upcoming race next saturday

amazing run and video shot also. thanks

This is soo awesome

That was a great video. I'd be well chuffed at that amount of progress in just a month.

I really like my aero helmet. it makes me feel like a pro and creates that really positive mindset and forward focus to stay in the moment.

Yeahhh, excelente video!!

Great tips and idea. Now come try that in Boulder Colorado 🇺🇸.

Cool video, I like the km splits at top of screen 🙌🏻

absolute banger

That 8km running montage is so motivating 😍 your videos are so high quality do you guys edit them yourselves?

Hi big shout out to Lucy! Just wanted to say you have been so inspirational to me recently, helping me stay motivated and experiment with my training for my first Triathlon 😬 Oh the box at 8.28! Need one of those! Wonder where that's from!

I think it would be cool to see a video with your best tips for new runners

Hi Lucy, great video, thanks! Couple of questions for you: what recovery intervals do you suggest for the hill efforts and 1k efforts? Also, for your 'slow' runs, do you reduce stride length, cadence or both? Thanks in advance, Dave

Where were you at Box End this weekend? I saw you on the start list and looked forward to seeing the team in action!

Hi, Lucy! Did you drink Red Bull before the first start? The caffeine contained in it raises the heart rate by 5-10 bpm. It is no secret that Red Bull is an energizer. In my opinion, such a test would be more correct to use in a laboratory on a treadmill, including due to weather conditions

Lucy! I’m buying everything she uses, every equipment that makes her training better and more interesting. I love Lucy data information and metrics. It Helps me determine what tech gadget i need to buy. Keep doing RU-vid videotapes Lucy! Thank you

great vid lucy. I've got a running question, do you ever have problem with your shoes? my feet start to go numb after about 15-20 minutes of running. have you ever had anything similar? and what would you suggest to fix it?

Lucy, just do a collab with Lionel, he's doing almost the same stuff :)

This is really useful, insightful, and inspirational. Thank you so much. PS: Love the 99% Mermaid Coffee Mug🙌 Now you need one that adds 100% Winner🙌

Interesting "study"... and a great set of results. I'm always intrigued by such endeavours as I'm always left wondering how much of the gain is physiological and how much is psychological. Obviously the body adapts to the hill reps and the fast K's on the track- but how much of the adaptation is simply becoming familiar with the pain/stress of a given pace and thus being able to deal with it psychologically ? A very difficult thing to measure.... whaddya think... 80-20, 70-30 50-50 ?? :)

Well done Lucy. Where is the outdoor running track featured within this video.

Nice improvement over the few weeks. I'm interested in how the watch estimates Wattage as when you use the wattage and time to get a kj value & convert to kcal its nowhere close to the estimated calories burned the watch says. :S I'm a bit of a numbers nerd myself and I love having training data but if its incorrect it kinda loses its effectiveness. I'm currently doing something similar with my 5k time

I'm wondering about the validity of this "experiment" as you obviously went harder on the second run. You could've just done these exact same splits with 2 days in between knowing your talent. But then again the sessions are interesting !

You have a pretty heavy heel strike on your left but a mid/forfoot strike on your right.

Love you

Celente!!

Great inspiring video! Thanks a lot! (But which seroius athletes drinks red Bull!!!xD. Such a sponsorthing)

You are so cool!!😊🌻👋

i found your heart rate and calorie burn so interesting. i am a sprinter so my trainings a lot different and my endurance could never compare to yours but on my runs my heart rate goes 200bmp or more, i find it so interesting that yours was only in the 150s.

I enjoyed this video - thank you. One thing I spotted tho: put the band around your feet rather than your thighs when you’re doing the “crab walk” thing - you’ll get much better activation of the glutes. It really works (and has been proven in studies too!)

Does it involve training regularly? :-)

You might know this but looking at your stride I noticed you have a heal entry on the left foot and flat foot on the right.. Risk of injury?

I believe you held back on the first run, the first 2km in particular were very slow...

Just to be clear, I can't run, sometimes I find that my walking speed is also gone, but I have a dumb question. Now I know it has yet to happen even in the Marathon but why don't you run a 2:00:00 Marathon run? Yeah, it like a 2.84 minute KM which is obviously a fair bit faster but we know you can swim and we know you can ride, so now it would seem you need to train and train some more in running like always and just do like one swim and one bike each week while you master the run, then if by chance you don't win the swim and the bike you will be able to crackdown and pound the others during the run. I know it is far harder than I seem to think it would be and I'm no coach and you have many great people on your team so feel free to ignore me. I will say when I watched the Kona race I got flustered when you fell from the lead on the bike, then happy, then stressed and I wasn't even in the race. I can only imagine it is far harder for you when you have a plan and you want to not crash and burn while in the race of course. May all your future races go better than you hope them to go :)

Anyone knows what underarmour tank top is that? The one in peach

You Lucy awesome runner and swimmer, You would beat me

Can you tell me what watch your wearing??? Thanks

What is the song name can anyone tell me

I know I'm 2 years late on this but are you carrying an injury? You heel strike with your left foot and midfoot strike with your right? Why the imbalance? Still my fav triathlete BTW 😉

Can we skip the bit where we need to take PEDs?

Loooord she's so fast!!!!

Wait running measures power what

What running shoes does she use?

Apparently you run mainly forefoot…. And why do you drink Sugarfree RedBull. Sugar substitutes are less healthy than sugar…. But I liked your 4-week-plan! thanks

I have got an impression that she actually might not have performed at full capacity the first test run. Naturally it raises more questions than convincing answers. I think it is just another advertising trick. You will see the improvement but not as significant as claimed here.

I really respect your accomplishments and the cool video. At the same time, the content of the experiment is complete BS: 4 minutes per km for 8 km at that (amazing) level? And then 8 bpm higher the second time. Common, Lucy and Polar. You could have done those 2 runs on the same day - one in the morning, one in the evening. No hard feelings, just surprised. Inspiring people is great and I realizes that it is very hard to get and demonstrate improvement at that level. But more than 2 minutes on an 8 km run in 4 weeks being elite...

hm... sorry on her high level this kind of improvements are hard to believe ... 3min in 4 weeks

your heart rate is very low is it normal ?

Nice. 5% increase in effort resulted in 10% faster time. Would be interesting to know if the temperature was the same. If not, then that improvement could have been because it was cooler rather than only an increase in performance from training. Same can be said if you changed diet or had better sleep behavior the night before each test run. In general, it is nice to know if better training contributes as much as better recovery or more adapted environment.

You have 2 variables, heart rate and pace. To compare results of two different runs you have to keep one variable constant across the two runs. It is fine to want to promote your sponsors but do it without insulting your viewers intelligence.

The second run you just worked a lot harder as seen by HR/watts data. It’s not surprising you were faster... where’s the data that you actually improved performance?

You obviously didn't run full speed the first time.....

Ironman pro running a 4:02 for 8km 🤔

🤣what are you doing here🤣??? This is cheating your audience 😷 Not all-out, not even BPM equivalent to at least try to do a serious test for a not-all-out-effort comparison and not a realistic improvement for a pro-athlete in 4 weeks ect. Actually always was a fan of you and your videos. What a disapointment! This is even manipulating and giving illusions to people, who would like to start/improve/learn something about your sport. Just to satisfy a sponsor? How sad😌