RUNNING COACH REACTS TO SUBSCRIBERS TRAINING SCHEDULES!
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- เผยแพร่เมื่อ 2 ต.ค. 2024
- I react and give my best training advice to subscribers who sent in their running schedule to me. Do you like my videos and want access to bonus videos, training programs a podcast and more? CHECK OUT MY PATREON PAGE:
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"If your main goal is to increase your fitness, the most important thing in your training is that you enjoy it, so you're able to keep doing it day after day after day" is something that can never be stressed enough!
Yeah I feel that's important not to forget 😊
Yes, there are two types of running. Running for enjoyment and sightseeing and training to run faster.
If you want to run faster, you have to be much more regulated in your training because you are constantly trying to do anything you can to help you run faster. It becomes all about speed and the times you can make in your next time trial or race.
Never thought you would choose my "schedule" to comment on since it was so vague!
Thank you so much for your feedback and I'm really looking forward to implement your suggested sessions!
Little update since my email: I already took a small step by joining the student running association. I hope that some form of coaching will help me find out what my strong (and weak) points are :)
Thanks for sharing Marit and sending in your schedule I thought your example was very good because I think a lot of people can relate to it. Ok that sounds great I wish you the best of luck with your running 😊
Thank you Marit for sharing your plan. Like you, I have "been away" from a competitive sports environment (in my case for years) and have in the last years picked up daily runs as a way to build back my fitness. For me, it's like adding something (physically and mentally) back into my life I can enjoy again every day but for a very different set of reasons than years ago.
@@goranwinblad Only point I may suggest for returning athletes is take efforts to make sure to avoid any repetitive injuries.
"Old bones don't heal as quick as young ones" so they say !
@@alfrede.newman1838 You're welcome! For me, the biggest difference with a competitive sport is that I always had a schedule to follow. And ofcourse as a rower you have an obligation towards your teammates. Since I don't have a coach anymore except myself, I find it hard to plan ahead and keep to my plans. Also because I don't feel experienced enough in running to set up a schedule, I'm more reserved when making plans. So that's where Görans feedback comes in handy!
@@Marit6411 Yes, I miss 'the coach' but that's part of a 'new fun' in what you are doing. For myself, competitive volleyball at a national level, and yes it used to be all about 'doing and performing' as an athlete, while someone else (coach) did the goal setting.
BTW I used to hate my morning wake-up 4km runs plus my evening 4km run as part of warmup before actual training but I've come to find relaxation in my daily runs .... runs today have become my 'very private time' and more than physical it's good 'for the soul'.
Best of luck and stay injury-free ...
running in the rain is my favorite. especially on the trails
I just gave you 111th thumb for this great video and I like your english it's very clear and internationally very much understood 👍 keep up the good work.
Thanks 😊
Excellent video, great comments and answers below
.
The split screen with the schedules on the left side and you commenting on the right side was very well chosen in my opinion and pleasant to follow.
The content was top-notch and generous with your well put advice.
As always, great video and I loved the intro with you pond-hopping and your commenting before and after.
Stay frisk som en fisk og ha det mye bra.
Thanks for your very kind feedback glad to hear you liked it! Jag ska försöka vara frisk som en fisk 😂😂
😂💚
Thanks for the Video. Love bad weather as well.
please make a part 2
Great advice with training!! It’s good advice to train slower so that we don’t get injured.
Thanks, yeah most sessions should for sure not be super hard if you want to keep running week after week 😊
@@goranwinblad that is so true. Thank you for sharing!!
Goran, that is almost right. There is a certain zone where you get the most return. It is running in that zone that is the most important not the running slower but of course you run slower in that zone.
I just want to make it clear, that it is not about running slower it is about running in the zone.
For example, say one day you are feeling great, do you run slower. No, you run in the zone that you are comfortable with which is slower.
Same goes if you are ferling really bad, you then run in the zone that you are comfortable with that day.
It is a more precise and helpful way of looking at it then just saying to go slower.
Great video Göran, always interesting to hear peoples thoughts on how to train.
Thanks Marc! 😊
While I was secretly hoping that you would pick me to provide training advice to, you gave great feedback in this video! I also agree that running in the rain can be quite fun!
Glad you still liked it! 😊
Fun except for those who have to wear glasses. And not fun when your shoes get three times as heavy from the water. It is not the ideal training condition when you have a race coming up.
Also, stay away from metal plates in the rain or foggy drizzly conditions. I have slipped and fallen on metal plates both in training and racing. I avoid stepping on flat wet metal surfaces like the plague.
@@HouseGuide yes, be careful of those metal plates in the rain! Almost took me out once! Lol
Love the ingebrigtsen training. I'm into week 3 of it other than the 25 mile pacing duties I did at 100 miler yesterday. You keep it so fun. Love it.
Ok cool to hear, thanks!
Like Marit, I also used to struggle with going too fast at the start of running sessions, making my training inconsistent and demoralising, and greatly increasing the rate at which I got injured. The key for me was two things. First, setting a target of running a half marathon meant I simply had to try and find that slower, sustainable pace to be able to get through the race. That focus on simply getting the distance done in training puts going fast to the back of your mind. Secondly, I looked at finding my long distance pace as a goal in and of itself. The satisfaction in knowing you have found something out about yourself (it helps a lot to have real time pace monitoring using something like Strava so you know exactly whether you're going too fast or not) and knowing you can run those longer distances if you want to takes away from the temptation to just go out and run fast.
The opening shots of this is just another example of trusting your body over a textbook. Göran's profile form would be classed as incorrect, with both feet crossing his midline. But we all know from watching his incredible and surprisingly calming and zen videos he's a high-level athlete with minimal injuries.
In Stians example, i would do exactly the same about cutting the 2nd strenght training. But I would cut it from tuesday, since it's placement AFTER a hard day doesn't really make sense to me. Then it will also cut performance from wednesdays hard intervals, I really think it's too much for the nervous system to actually get benefits from all 3 hard sessions in 3 days a row.
Also, the amount of hard running is pretty intensive for that little easy running. I can see this building speed and endurance for the 3k in short term, but I wouldn't do it for more than 6-10 weeks. If goal isnt achieved in that time --> time to go back to base building.
Regarding Stian's training, nobody that I have ever known that has run good times meaning 4:10 or below for a mile, 9 minutes or under for 3200, 13:30 or under for 5000 meters has ever trained like that.
The program Stian listed is like that of an elementary high school program. I do not see it producing good results. More like maybe a 5 minute mile.
Secondly, I think Goran knows this but has failed to mention when such workouts should be done before a race.
Good training requires precision training. This is not precision training.
It is not necessary to be training above the distance in intervals you will be racing. The more number of intervals you run, the slower you will have to run. This will especially lead to a major disaster if done as your last workout before a race.
Some of the best runners I have known have been able to run their first lap in a 5000 in 60 seconds before they settle down to a slower more reasonable pace. They are able to do that because that was the pace they did in training and sometimes for only half the distance of their race not two to four times more the distance of their race.
My father who knew John Walker, the former world record holder in the mile, witnessed him doing just 4 x 200 meters as his last workout before his mile race.
Speed is the name of the game. You will get plenty of stamina from your long runs and threshold tolerance from races you run every two weeks.
Also, be careful of weight training. You might think oh, if I put on more muscle on my legs, arms, chest and back, I could run faster. No you won't. For every pound of muscle you put on those places, you will run approximately one minute slower per 10k.
And when I have lost some weight, I have run faster. Unfortunately a lot of the amateur runners are still some pounds overweight because it is not easy getting your body fat down to 2 percent for men and about 10 percent for women. But that is what it takes to run great.
Can you redo this video? I would love to see what you say about mine!!
Looking for a running coach, interested?
Frank USA
Hi Göran. Do you offer any tailor made training schedules ? I would like to train for a sub 20 5k in August and would really be interested in any help and advice.
Best wishes.
Hi David! I offer two different levels of coaching help on my Patreon page you can read more about it here: www.patreon.com/goranwinblad
Run 4 minute kilometer intervals once a week, increase interval time and decrease rest time as you get fitter. Rest easy/long runs
I am a big believer in a lot of flexible training. training jump rope. jump rope one leg 80 times and switch. it becomes quite similar to running instead of toe raises. lit a lot of this. run better on the track.
Grym video igen Winish! Sedan jag blev följare för bara några dagar sedan har jag kikat igenom ett antal videos och slås av variationen och den väldigt höga kvalitén du levererar på ditt content. Keep it up!
Tack Anton! 😊
Loved this video-really interesting to hear your thoughts on these plans. Would love this as a series so you could cover different goals etc.
Glad to hear you liked it, yeah will maybe do more of these!
The bike run bike suggestion is nice! It never came to my mind, I could do this.
Give me any idea or tips for runing 1600 m or stamina and build endurance and also share your insta id
Good VIDEO
Kudos for the Moomin mug :)
I just love running. No goals. No race to qualify for. Not competitive. I’m out running for me and if my car ever breaks down or something, it'd be nice to scoff at a 3 mile stretch back to the parts store. So Mon-Fri 5.5-7 mile run and a 10 mile run on Saturday. My speed doesn't change much, although gradually I've gotten faster, I keep it cool and relaxed. I'll throw hill repeats in and loop a couple times just generally screwing around. It HAS affected my diet, can't run on the crap I used to eat, gotta adjust. And my TH-cam list is full of legends like this guy.
I would also like to hear your thoughts about rest days? Whether take the whole day off, very slow run, or possibly some mobility work. Thanks for the great content.
When you train as much as I do and Stian that I talked about in the video 10-15 hours a week. I personally prefer to have no with no training. But I still have rest days where I go for just a short easy run or bike ride. From my experience you recover a lot faster with easy training than complete rest. But for mental reasons I think many people now and then need complete days off. I think it's one of those things where you need to find out what works best for you. Thanks!
I was hoping to see rest day in the first schedule, or are the low phase runs "rest" days? Also one week seems a bit short glimpse when talking about getting to the new goal (I have understood that usually the plan changes every week for 5 to 6 weeks until the goal is met), but I totally understand this because it's a reaction video and analyse a longer time interval is not the point.
For the fitness journey I would emphasise the time instead of km. When you have your plan for "30min run" it doesn’t matter do you get 2km or 5km because sometimes the body just isn’t moving. Especially if she does have periods, the body reacts differently in different phase of the cycle (which is actually really interesting subject but rarely discussed and applies for men also).
I really enjoyed you video and hope to see more these if you have time to do them.
1:16 the money shot 😍❤️
the only thing I don't like about running in the rain is soggy socks
Yeah I can agree on that 😅
I have a question for you. I don’t run a lot, last summer I decided to try to run 3 times a week about 3 km. But that only lasted for about 2 months. I do really like running but I can only run about 1 Km without needing to walk for about 2 minutes. I want to start running 2 or 3 times a week again. Do you have any advise on how to build up my endurance so that I can run about 3 km without needing to rest?
Hi! A good thing when your just starting out is to mix walking and running for example do 3min of walking and then 3min of running and keep doing that for 30min is a good session. And then you can slowly make the running portion bigger and bigger. Good luck with your training!
@@goranwinblad thank you. I will start doing that
Rain runs are fantastic and one of the best parts about running.
I do not train. I just run and that every day.
Love running in the rain, even my favourite 4 legged running pal loves the rain....thanks for sharing your knowledge 😀
Cool to hear 😊
Thanks for the tips. I found your channel yesterday and have been enjoying it ! Can you make a video on what you mean by zones 1 and 2?
Glad you liked it! Ok yeah maybe in the future 😊
Great advice and tips👍
Thanks!
Love you filming and editing 😗👌 Need to up my game
very nice video. I like you approach to sport and running. I love running in the rain or when it is snowing. thanks for the tips I will keep on following your videos.
Thanks for your nice comment glad you liked it and good luck with your training!
Great video as usual :-). I totally agree with you, but in case of first training plan that you discuss I would maybe consider replacing one day with activities per week with one day of total rest. From my experience I know how hard it is to take a day off for plain relax and for doing nothing if there's so much fun things to do (like swimming, running, yoga, strenght training, biking in my case ;-) ). Such one day off per week is extremely important and very beneficial for our muscles, tendons and last but not least for our nervous system. In my case I just pack other days with more activities, so that one day is a rest day but overall training load per week remains the same. What are your thoughts about my suggestion?
Thanks! Yeah I have experimented with complete days off and for sure for some people it seem to work great but for me I prefer to do a really short and easy session than complete rest. I feel I recover better from that. But I for sure think having complete rest days can be good if you need and want a mental break from training for a whole day.
Only just caught up with this video and I agree but even if not ‘complete’ rest, surely none of those days are short enough to be recovery days. What was the shortest day? Looks like 8k AND an hour of cycling? The bike ride alone, done slowly, would be maximum for a recovery day.
Great format, Göran! For the first training schedule (Stian's one) I wonder why there is no rest day included in his schedule? I think one day a week without exercise could benefit all sessions during that week, especially in the long run.
Thanks, glad you liked the format! Yeah for some that might be good, mostly for the mental aspecet to get a day completely off. But when you're training that much as Stian does I don't believe in rest days were you do nothing, since you actually recover faster from doing easy cycling or running, than sitting still all day.
Mr.Kragt,
That is just a psychological need more than a physical one. But I would suggest that if you feel you need such a rest, do one every two weeks and follow the rest day with a race or time trial. You could even do a race or time trial every week if you want. That way you can fit the rest in at the perfect time.
Also, time trials or races every two weeks will give you a gauge of how you are doing and show you what things are helping you and what things hurt your performance when you make slight alterations. I have do so for years and it gives you a much better understanding and insight of training than anything else.
Hey göran - really appreciate this format! I learnt a lot through this.
Thanks Jens glad to hear you liked it!
Another fantastic video! I also love the rain! The worst weather to run in is the wind ! I hate it lol
Thanks! Yeah I agree 😅
Great video!
I follow you in strava. Most of your sessions are very slow, slower than 5+min/km. Why is that, you train so much and you run so slow?
Hi! I believe in doing the easy sessions really easy to be able to handle more miles each week and be able to run faster on the fast sessions. If you see what the elite runners are doing you will also see that about 80 % of their sessions is really slow compared to the paces they race in (still not "slow" for regular people but compared to their racing times it's very slow). I also do of my runs on trails or off trail in the forest which makes them even slower than they would have been on road.
@@goranwinblad thanks, that makes sense! I will try that too :)
Great tips throughout the video. Thank you so much.
Thanks, glad you liked it! 😊
Great video! Thank you for the good advice! :)
Thanks, I'm glad you liked it! 😊
Is there a reason you did not suggest a rest day for the first schedule? Training every day sounds very tiring and I could imagine being more injury prone without any rest.
Hi Carolin! Yeah when you train that much as Stian does I prefer having short really easy sessions than complete rest. But for some it for sure works better with days complete off especially for the mental side of things. I think you gotta find out what works best for you, personally I have had no complete rest days the last year and with that consistency I have experienced less injuries than before. But you for sure need to build up to handle that load over some years.
@@goranwinblad Thanks a lot for the answer! Yes, in the end we are all so different, it makes sense that there is no one-size-fits-all.
Courtney Dewalter has the best schedule.
Get up, do what you feel like,
Repeat.
Break UTMB record
Yep that's super cool! Problem is, for most people "do what you feel like" ends up eating trash food and watching netflix 😅
…I think Courtney probably does like to eat junk food and watch Netflix! Though apparently she did take nutrition more seriously for this UTMB A
Great video Göran as always! Really good advice too
Thanks! 😊
Var / hur utbildade du dig till löpcoach?
Hej! Min akademiska utbildning är att jag är utbildad fysioterapeut. Den specifika löpcoach kompetensen kommer från självstudier, 10 års elitidrottare och erfarenhet av att ha jobbat som tränare i 6 år.
@@goranwinblad Gedigen erfarenhet! Funderar på dem banorna, men osäker på fysioprogrammet. Inte så sugen på att jobba med "amatörer", eller hjälpa Maria, 53 med tennisarmbåge efter för mycket paddel.
Thanks, Göran for yet another inspiring video! My training schedule right now is very simple: I try to get out as fast as possible after waking up to run/walk for a reasonable amount of time :)