That was me at 5:30! So surreal to run into you guys while listening to the podcast. I started running outdoor 5 months ago and your content has brought me to the start line of my first race 3 weeks ago and helped push me through the finish line. So much love to the Running Channel team!
I LOVE seeing you guys walking between reps. I used to feel bad for doing so, that jogging was the only proper way to recover, but for me that just isn’t the case. Thank you for making me feel seen!
Yes, nice. Recovery is an easy pace, a jog, a slow jog, a walk or a stand still, whatever gets you to recover to get you to the next repeat. It's all good. What's not good is to do more because of what "they' might think.
Great workout!! Amazing dedication by Rick. I plan to use this workout to go from 2h 21min to 2h. Good luck Rick with your upcoming half. I am sure you will crush it.
Rick I can relate, it took me a year of recovery from a ski accident knee injury ACL, and meniscus tear. I didn't get surgery as the Dr. said my knee was strong, since getting back into running in late 2022-2023 I've done multiple 5km and 10 km races, 6 Halves, and entering my second marathon, plus all the miles ran building into those races. There's lots of medical evidence that running improves and could even heal knee related injuries. Congrats and good luck and keep up with the physio and strength training!
Those intervals are probably prescribed by Andy? I used simple approach: put my HM with target time into garmin calendar and followed daily workout suggestions, but did it every other day, as i'm too old to run every day. But race prediction time by garmin approached target quite nicely and week before race it was just below target, finished race 30 seconds faster than prediction. Love today's technology!
I'm training for a half after major knee surgery that I had in Sep 22. Started running again after a long recovery in Jan this year, race is next week and it hasn't been easy but the tip from this channel has helped to train and mentally prepare.
@@runningchannel I like intervals! Being quick on my feet for a short time and then have time to recover before going again, just great. I think Rick's first repeat was already at max maybe, the effort should be so that you can do all the repeats and only the last one or two should feel tough.
This looks a great interval session. It would be a good one to do early in the training with the walk recoveries and then later on with jog recoveries. It would shiw just how far you come with the training.
I’m with you @NateMegOfficial, I actually really love doing intervals. I love finding out every time that I can push myself and able to finish them. And I love the effect of them: they really make you noticeably stronger and faster. So what’s not to love? 😅
I've only ever tackled up to a 10k personally - though, as a sidenote, this looks like a bit of fun for training for that too with just a bit of tweaking! - and I have to say, massive respect to Rick for making his way back from a major injury, and to Sarah for being unflinchingly cheery throughout! Can't tell if it buoyed Rick's spirits or just annoyed him, but either way hopefully the company motivated him 😁Great training guide as always, TRC team, and I love the tips on focusing on form and recovery rather than being overly focused on exact pacing ❤
I'm hoping to break 2hrs for a half in 7 weeks so watched this video. My 10k pace isn't near 5min kms though, thats more like my 5k pace. Yet Rick is looking for 2hr5mins? Is the 5k/10k pace suggestion overegging it slightly then?
I am confused, running total 2 miles with 3.11 mile pace AND with 6x1min rest in between, and 2 miles at 10k pace. isn’t it a little too easy preparing for 13 mile run aiming huge PR gain? i think running a 5k at 5k pace will be harder than this?
How appropriate. I'm running a half marathon in 3 weeks, in Amsterdam. I only got the spot last week, so I'm putting a lot of trust in previous training to be able to get through this 😅 This looks like a good workout, I'll include it in my training. (Anyone else running in the Amsterdam TCS Marathon on October 20th?)
Did this one yesterday. Perfect video release timing for a final speedy session working towards a HM in 2 weeks. And I ignored those miles-things, that's just 1,6km. Second set was hard but achievable. Nice workout!
"Don't think you'll see me doing a marathon though..." isn't that exactly what Andy said? 🤔😂 Enjoy Berlin 2026 Rick 😜 and good luck for the half coming up 🙌
I just did this workout this afternoon! I both hated every moment of the second set and felt pleased with my effort at the end, so thanks for the recommendation! Going after my first sub-45 minute 10k at a race next weekend
5k pace, 10k pace. I don’t know what mine is. My typical training at home I can only run at an average of 6mins 10secs/km for 5km. But when I go for a race, I can run at 6mins/km for 10km, I don’t know why! I tried running a 6mins pace for 5km at home before, but was completely out of breath by the end of it and definitely would not be able to run anymore. Is it cos of the weather? I usually train in the late morning which would be quite hot. Races are usually before the sun rise or at night. Is it the shoes? I wear cloudmonster for daily training and vaporfly for races. Or is nutrition THAT important for 5k/10k races because I train fasted and will fuel up for races
I don't really understand what this workout is targeting? Seems to be VO2max intensity, but with anaerobic interval durations? If the idea is to train the mental aspect, I think you could do that more efficiently by doing a real VO2 max workout at the same time.
Keep going Rick. I think the point around 16-17k is hard in a half so my next race is the Great South Run which is only 10miles - miss out that section must be easier right? 😂
Its so difficult for me to really set into the target pace when running intervalls. I am either way too fast or too slow. Can you guys make a video about that? I would really love some helpful ideas of how to be consistent with a certain pace.
What you said Sarah about smiling when you see Rick run. Just before that I thought exactly that! It is so nice to see him running so well after that surgery. Osteotomy I think it's called? Or am I mistaken, did Rick not say that word enough?
We love watching Rick suffer...in a good way of course. You're looking fit Rick....you'll do great in the half mara! I'm really happy for you to be able to do this! :)
Just love this channel. Done something to my knee yesterday during a run, well ITB or lateral quad or something…….so might well be back to another rehab spell and associated depression. Need your videos.
What I struggle with in a race is sticking to the desired pace. The first 4 miles are ok, but thereafter it’s so hard. There is so long to go still. How can you get through that?
It’s your race pace or goal race pace. Have you ever done a 5k or 10k race before or a time trial? You use that pace. For example my 5k PB is just under 26 minutes, which is about 5:10/km pace & my current goal is sub 25. So my target 5k pace is 5:00/km, which is what I’d use in this workout. Does this make sense to you? 😊
It would be cool to see TRC research drills like A/B/C skips or similar and make an updated guide on them. The A skips in this video looked pretty lazy and not performed correctly.
Rick, never say NEVER for Marathon. Maybe you would say it is cheating but I invite you to do Inlineskate Marathon in Berlin next year. It is a lot of Fun, extra training with other muscles than needed to run. And last but not least - you can coast downhill really fast.
Open the Garmin Connect app on your phone, click More (...) in the bottom right> Training and Planning > Workouts > Create a workout Then you would add in the steps, you can add repeats which is a time saver. It's well worth the time to put in all your favourite workouts and have them with you at all times. All of the paces and goals are highly customisable. Enjoy!
