Did only 1.8k km so far, since June 2019 due to my knee injuries since 2003. Still in recovering progress..getting better I supposed so. 2020 - targeting 3.5k km. To finish my first 21km after 23years..God's willing. 2 Dualthon as for the start. Pray for me. 🤲🤲🤲
Just wonderful, I been tryin to find out about "techniques in running" for a while now, and I think this has helped. Ever heard of - Hiymelia Ziyddison Scheme - (do a google search ) ? Ive heard some amazing things about it and my neighbour got cool success with it.
@@jinx6493 you are right. As the rest of the comments say it looks a bit like Mars. It is probably just because it's such a different place from what i know and live in ;)
Your version of beautiful is different than my version. I do love some trail running, but I was raised in the high mountains so a desert landscape is gross to me
I'm used to be a fast runner back in the years, but now I don't what the heck happened to my speed, but thanks to you, your tips and motivation, guess what? I'm back on my feet.
Hows it going? I managed to run 25 minutes straight today and it was a milestone since i've never been a good runner because I have asthma, felt so good to finally get closer to my goal (which is 30 minutes straight) Can't wait to start with gaining speed which is what im gonna do after I reach my goal of 30 minutes. Lost 23 pounds in less then a month and Im not even starving myself 😼 increased my maximum distance by nearly 4x in a month. Hope its going good dude, if not you gotta get back out there, im sure if I can do it you can too 😁
I have lost nearly two stone since my last tri. My run speeds have got so much quicker. I've spent the last 4 years struggling for improvement and found it through changing my diet and a controlled weight loss. My training feels much more comfortable and I'm able to manage my workouts better. Leeds Tri next summer. Personal dream goal would be a sub 20 5k.
I am sorry...I dont understand these dreams....to break 20min on 5km...thats very easy...to break 2h48min on a marathon...thats a different ball game.Follow the rules of the game.. Rule nr 1...First train for distance...then for speed.
Great speed ideas ! my goal - distance week, then speed week , then recovery week ( half the distance of distance week) and repeat building up distance slow
Zygfryd Homonto yes interval training is key to everything. Especially when it’s varied. Most important training aspect for sure. It’s also fun to do and it’s easier to keep track of your progression. Without it training would be very boring and monotonous
@Randummm I'd like to jump onto this point and clarify that sprinting =/= maximum effort running. When you guys are training for speed (especially in races that are half marathon or less), you always always always want to figure out your personal bests in the shorter races. That way, you can say that you're doing intervals of paces for your faster races. So an example would be running 5x1k at 5k pace with 60s rest of you want to train for a 10k.
My running target for 2020 is to finish the 2020 Berlin Half Marathon under 2 hours. But, still doing my 3 powerlifting sessions per week and, possibly, still to be able to complete again a 5x5 squat @ 145kg, 2 weeks before the race.
@@truth-Hurts375 because I'm a powerlifter (not so strong) and a 5x5 with that weight is not so difficult for me. It's just a check that not so much Strength is gone during my Endurance training. Anyway I did a 5x5 with 150kg and they suspended the Berlin Half Marathon.
Im signed up for my first 70.3 in july. Also i like how you guys are approaching the topic of weight loss and emphasising that being healthy is number 1
Last year when I was 48, I could run 5km at slight under 25min. Now a year older, I’ve been clocking 28-29min. Achieving 25min is my goal but I’ve not been getting anywhere near it.
very informative video! I do a lot of interval training but I should incorporate more tempo runs. i would love to beat my last 5k pace. thanks so much for the tips
I definitely need to incorporate more speed work into my routine. I’m not breathing heavily when I run faster, nor are my legs tired, but I’m not used to the pace. I guess I panic about maintaining it.
I'm one of those new runners with "extra fat". I'm working on getting leaner. Thanks for including that in the tips and not shying away from it. (smile)
Hey tiara i am clinically obese and working on my weight also, i heard this running truth that keep me motivated with my eating also, so i wanted to share if thats ok. Every 1kg of fat lost is 3 seconds extra in speed, that really keeps me focused on why its important to regulate my diet also. Good luck!!!
my goal for 2020 is to get at least one age related podium place in a race. i managed a 6th place a few weeks ago in a local 10k when my previous bests were around the 250 to 300 marker. In the past I just used to run useless miles and on some occasions over 280km in a week, but now my coach has greatly reduced my weekly volume and got me focussed more on speed and consistency.
Hi there. I’m a runner and would love to improve my 5k PB from 22 mins to 20 mins this year. I started 4 weeks ago and train, five days per week up to 14.1 miles now. Have you any tips . I do my long runs and interval session once a week. 6x 1min run 2min rest in between sets.
I live in an area where it is mostly hills. The elevations are anywhere from 50m to 60m. Should I try these on such terrain or will they work on flat? Because when I take part in competitions the routes are almost always flat with little or no elevation. But training ground has only uphills. It is very hard to do any tempo runs or any interval runs here.
What are your thoughts on when to incorporate these workouts? Lots of times winter is regarded as the period for base training, however I personally feel that there is a place for intervals year round, especially for time-crunched athletes. But how do you balance good interval training with becoming too fit too soon?
I do gymnastics every Tuesday, Wednesday and Saturday for three hours each session but I also want to be able to improve my mileage and strength, could you give me some advice of how to balance the two without exhausting myself for gymnastics. If you reply to this I would be very grateful because I’ve been trying to figure it out for months.
My suggestion. If you have a time goal and the run has a pace runner I'd try run with them. They are amazing. They got me through a hard and hilly course. Good luck. You got this mate 👍🇦🇺
@Steph Kat I will also run my first half marathon next year Jan. 12 and my goal is to maintain a speed of 8-9km/hr until the finish it's been about a month now since I trained and that is the speed I can maintain for about an hour for now. Is that okay or what can you suggest?
@@baku5865 I think that like a great start. Slow and steady. I found running over an hour the hardest part. Then became easier over time. Remember to train with some nutrition. I have used tips from GTN and some half/full marathons have a rough training guide on them (mine did). What is your time goal? Or just to finish. I know in some half/full marathons they have pace runners. I ran my first with one (and part of my second but went ahead towards end of race). They are amazing and help motivate you. I use GTN tips as well as an app called run coach. It's free (I'm poor haha). I also use this website to help me understand pace and how that correlates to a finish time. www.depicus.com/swim-bike-run/pace-conversion-chart
@@stephkat123 Oh okay thank you so much. For now I think it's more about finishing but also eyeing into less than 3hrs haha. I have some free app in my phone samsung health and I don't/can't follow it so I decided to do my own pace hehe. Thanks for the link tho been trying to find that ✌
@@baku5865 do your own pace. Finishing is always the goal. I did a half marathon and they had Pacers of all different times. Plus everyone is so supportive. People of every ability competes. Is an amazing environment. It is hard but so satisfying finishing and meeting you goal. Your gonna crush it. Maybe try the app run coach (organge with shoe looking app) you put in your goal finish time. And if the training looks too fast you can alter the finish time. Either way just keep running is the main message and have fun
Sort of convenient running through the center of the road, you can dodge those trucks coming from both sides because we all know one cannot outrun a truck!
Could you please explain just a little more re tempo run? So this is faster than a slow, steady pace? I’m training for a 10k & I’m currently a pretty slow, steady runner. I don’t find it easy. Thank you.
Been running for years, done a few triathlons and half marathons but I’ve never really focused on speed only distance. I live in the rural mountains of Wales and I get a lot of knee injuries. I’ve just started to focus on my pace and I’ve gone from 6:30 m/km to a 4:48 m/km but i still struggle with how hilly my house is. I don’t want to keep getting injuries but I don’t know how to avoid the hills. I can’t drive and I don’t live near any flat ground 😂
Are you sure its the terrain causing the issues??? And not the amount of running to recivery ratio??? Youve made some amazing progress there well done, but remember recivery is just as important as getting the miles in. Cymru am byth!!!
Hi GTN Team, thanks for all your great videos. Have been watching them for years now. I recently got serious into running and have a question: Should i run fast track interval sessions at the prescribed pace or my max pace for *that prescribed workout*? For example: a workout will say 5×1200 m at 5K pace (which for me is 4:15) with a 2min rest. But If I ran 5x 1200m @4:15/km with 2min rest. I would be a 7.5/10 effort for me. With a steady average pace among all 5 reps of 1200m, I am able to do this workout at 3:55/km. If I did that, then i would be 10/10 at the end. If this is my main workout of the week with a focus on doing short intervals for leg speed, should I do the latter and ignore the pace suggestions?
I come from old school running.I am a sub 2hr30min marathon runner.In my days there were only books...no fancy electronic stuff.I bought one of the first heart rate monitors that came out...a very bulky Polar heart rate monitor.Listen to your body and you will never go wrong.....
my run schedule for tonight i think is warmup 5 X 1500m tempo 1 min threshold to follow each 1500m 2 mins recovery run, or 400m - whichever is sooner cooldown
To increase your running Speed (Half Marathon) one should practice short runs at High pace... i.e. 1) 1st week (Only 3 days) 5k run 2) 2nd - 3rd week (Only 3 days) 8k run 3) 4th, 5th n 6th week (Only 3days) 12 k run And One Long run 25k every fortnight at low Pace which will improve your Stemina. But this practice will Only help you when you are following proper Balanced Diet plan which is Protein, Fats, Carbs and Calories. Best of luck 😊👍
Another tip that I suggest, is running on your toes, not your tippy toes, just inclined, and when you learn to run on your toes, your rinds will be much smoother, and you will be able to push yourself even faster
So far i can do 3 km in 10km/h pace. So i guess i can only train intervals. But im satisfied with progress over first week (7.6km/h -> 10.1km/h on 3 km).
Great video, I'm doing a 1.5 physical test and kept running short of 1min and other times about 48 seconds. My goal is to do 1.5 mile in 13min 36 seconds. I am currently 189 pound, any tips? Thanks
Hi, I am preparing for half marathon can you please share plan to increase speed . Right now I am super slow and took 2.30hrs to complete. I want to bring it under 2 hrs
1:25:00 half and 3hr Mara. Previously only done these as part of tris at 1:35:00 and 3:28:00... Have only done 5 and 10ks solo before high 17min and 37mins respectively
Me overheating too quickly running in my tropical country at 30-35 degrees. My training progress to get 6km/min is slow in this heat. The best time to get my best running time is early morning before the sun rises.
Hi, I wanted to ask you a question. I am a 15 year old boy who has hardly ever trained. I wanted to ask you if, in your opinion, by training frequently as a leg, calf and other workout I will be able to increase my speed by at least 3 miles / 5 kilometers per hour. I know it cannot be defined. But if you know more or less if you can improve the speed. Thanks for your future reply
My goal is to run a sub 02:50 marathon in 4 months at 80 kg (180lbs) body weight and 174cm height (5'7"), while being able to bench press 140 kg (315lbs), squat 160 kg (350 lbs), deadlift 220 kg (485lbs) and being able to do 45 clean bodyweight pull-ups, 60 dips and 1 pull-up with 80+kg (180lbs). My current stats are 01:25:18 half-marathon, 130 kg bench, 145 kg squat, 200 kg deadlift, 39 clean pull-ups, 53 dips and 1 pull-ups with 72 kg. I know that I am too bulky for serious running, but still, wish me good luck.
Im 51 i can do 5 k in 26 mins but my 10 k pace is my halfmarathon pace ,trying to get my 10 k quicker ...im not experienced runner ,i struggle in speed work my 10 k pace is 6.3 milers per hour i was doing the 3,2,1 tequniqye today 3 mins 2 mins 1 min 8. Mph then 8.5 then 9 ..i was struggling in the second set of the 321 ..am i trying to got to fast for the class or eunner i am ?
I need to know on the gradual overload / adapt routine are we talking pushing your pace up 10% say the last half mile? Or increase your distance a half mile, or both? How many days a week is it okay to do this? And if training for a marathon in two months, how many days a week do you recommend this & what do you recommend each day of the week prior the marathon to be prepared but not fatigue your muscles? Thank you so
I haven't had my legs feeling tired or lactic release running 7-8kms at over 34-39 mins up and down hills in my usual track. Does it mean I'm not pushing myself? Edit: i run every two days, evening time.
I have a light knee injury, I’ve had it for roughly 3 years now and I’ve got no idea why, I feel pain after about 1k, it starts mild but gets increasingly more difficult to manage, any tips on what to do?
Mangok Mangok been heavily considering it but I don’t want to quit, I enjoy running but I think stopping might be for the best, it’s a sad truth that I’m going to have to accept
Yes it could be the shoes, have a gait analysis and get fitted for running shoes. Also check out YT videos on how to improve your running position. It changed everything for me.
How can I incorporate this training on a treadmill? and can these workouts be used in place of steady state cardio provided I train it 2 to 3 days a week?
I know ON is obviously one of your sponsors, but do you actually rate their trainers. I've been contemplating a pair for a while and can't justify £130 just to see.
At what point does lean muscle mass slow us down? Sprinters have much more lean muscle mass than endurance runners but can't run for fast long so clearly its a net negative if running more than 800m. My question is for the average Joe should the stop squatting oat some level of weight or just not increase the weight and increase reps ect.
I am over weight at 30 years of age, I started at 700meters and in 45 days I went up to 6000 meters per my running session, in the process I injured plantar fasciitis, I want to know how to treat it and what kind of running shoes I need for running. Thanks
@Kip Hendry usually you have a warm up run of 20 to 30 minutes and a cool down run of 20 to 30 minutes, so the session would be 50 to 80 minutes. For someone just try to fit these in, and are more in the beginning phases of running, the warm up and cool down could be 5 to 10 minutes, to keep the total time under 30 minutes, if that is closer to what they are used to. It really comes down to what your body can tolerate, and how much warm up and cool down you can fit in. He should have described the total run session instead of only focusing on the interval part. For example a 20 minute tempo run won't be a run where you leave your house, run 10 minutes, turnaround, run 10 minutes, as these would be an injury risk that wouldn't be worth the potential gain of the session. I would suggest that this session would be 60 minutes minimum.
I have a bmi of over 30 i am clinically obese, i can smash out a half marathon on 1:45 i am looking gorward to the inprovements when i lose that extra 13 kg i am carrying
