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3 Essentials Run Workout Speed Sessions: 1) 8 x 400m - 2/3 min rest 2) 4 x 800m - 3/4 min rest Tempo: 1) 3 x 10 min - 1/2 min jog rest 2) 5 x 5 min - 1/2 min jog rest Long Run: 1) 10K: 60-90 min 2) HM: 90-120 min 3) FM: 2-3 hrs
Some great sessions there, thanks for sharing. But it's also important to get the right sessions in your plan at the right time. Sadly there's no magic bullet (as much as I wish there was! 😂 )
Im good at threshold and interval efforts. But my long “easy zone 2”…I can’t seem to keep my heart rate low. I’ll be running slow and easy but my heart rate climes into the 160’s. My Garmin consistently tells me to slow down. Am I supposed to walk during my triathlons for 70.3’s and 140.6’s. I’m also ways worried about crashing because my heart rate seems too high.
Interesting. All of our heart rate zones are unique to us, so I'm just highlighting that yours could well be higher than someone elses. But the first thing I'd check is data accuracy. If you're using a wrist based heart rate monitor, this, for many athletes reads too high and causes issues with staying in zone 2. If you are, I'd highly recommend switching to an arm based or chest based monitor for more accuracy. Second, it might be that your zones are set incorrectly. You could do a 20-30 minute hard run/effort/race and use this to set your new heart rate zones in Garmin. I wouldn't suggest walking in your 70.3's and 140.6's (unless you really need to 😂) so hopefully this will give you a better solution. Feel free to fire back some information based on the above questions and I'll be happy to assist.
I wouldn't worry about it too much. I clocked an average of 60km/week at 160bpm for 5 months. That's my comfortable training pace as a 35 year old with a long history of endurance training. No injuries, no niggles, and it ended in an 86km ultra in 9 hours 7 minutes. Just train at an intensity that feels sustainable. If you pick up an issue, go back wiser and train slower on average. One interval run and one long run a week definitely helps. I haven't tried tempo runs, but I do run one time trial most weeks. So allow your heartrate to go up for shorter periods up to 30 minutes and drop it down slightly for efforts over two hours. Also just note that ultras and marathons are much slower on average than 21.1km and 10km for most people.
I'd be interested in knowing your sentiments towards those that have low carbohydrate diets, and train in a fasted state. For example: someone doing approximately 40 miles a week, eats one meal a day.
Thanks for your question! While some athletes successfully incorporate low-carb diets and fasted training into their routine, I believe it's important to remember that everyone's body and lifestyle are different. For most people, especially those balancing work, family, and training, simply fitting in consistent runs can be a challenge. Training in a fasted state can add another layer of complexity, which may not be necessary for everyone. It’s essential to focus on what works best for your individual needs, performance goals, and energy levels. Some athletes might find fasted training beneficial for specific adaptations, but it’s equally important to ensure you're fueling properly for recovery and avoiding burnout. If you're thinking about trying it, I’d recommend easing into it gradually and paying close attention to how your body responds.
Phil, ,great video! A question that nags at me every time i think about training for a marathon or half marathon or triathlon is: How do i do this while also keeping to my 3 gym strength sessions a week? It seems impossible so I never do :(
Thanks! And yes, all this training is a logistical challenge as much as a physical one. It depends on the number of hours you have available to train right now and ultimately making a sacrifice somewhere to make room for training for your main priority goal. For example, if you've been doing some strength work for a while, you could reduce this to 2 sessions or 3 shorter sessions - doing this will maintain your strength work. Because these sessions are shorter/fewer and potentially a little easier (relatively) to what you're used to, you can then build in some other cardio sessions around these. You could also mix up your sessions a little, perhaps doing a short gym session before a short easy run. The main thing would be to keep your strength sessions (especially any harder ones) away from your key cardio sessions (for example, any interval runs or long runs). It is definitely possible to do both, but it might take a different approach of putting the strength sessions into maintenance for a little while whilst you focus on prioritising running or triathlon training for a few weeks. You can always bring the strength back once you've got that finishers medal. Hope that helps (feel free to ask any more questions if you need some more clarification).
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One of the best videos I ever came across. Thanks for the detail tips!!!
Glad it was helpful!
What an incredible video guide🤯 !!!
Thank you! I really hope it helps you. 🙏🏻
3 Essentials Run Workout
Speed Sessions:
1) 8 x 400m - 2/3 min rest
2) 4 x 800m - 3/4 min rest
Tempo:
1) 3 x 10 min - 1/2 min jog rest
2) 5 x 5 min - 1/2 min jog rest
Long Run:
1) 10K: 60-90 min
2) HM: 90-120 min
3) FM: 2-3 hrs
Some great sessions there, thanks for sharing. But it's also important to get the right sessions in your plan at the right time. Sadly there's no magic bullet (as much as I wish there was! 😂 )
This video is golden! Thanks coach!
Glad you liked it! Thank you for commenting.
This is gem, thank you Phil 🙏🔥
I'm glad you found it helpful! Thanks for watching!
Amazing!!! Love all these tips and reminders!
Niceeee … great tips thank you!
You're welcome!
Im good at threshold and interval efforts. But my long “easy zone 2”…I can’t seem to keep my heart rate low. I’ll be running slow and easy but my heart rate climes into the 160’s. My Garmin consistently tells me to slow down. Am I supposed to walk during my triathlons for 70.3’s and 140.6’s. I’m also ways worried about crashing because my heart rate seems too high.
Interesting. All of our heart rate zones are unique to us, so I'm just highlighting that yours could well be higher than someone elses. But the first thing I'd check is data accuracy. If you're using a wrist based heart rate monitor, this, for many athletes reads too high and causes issues with staying in zone 2.
If you are, I'd highly recommend switching to an arm based or chest based monitor for more accuracy.
Second, it might be that your zones are set incorrectly. You could do a 20-30 minute hard run/effort/race and use this to set your new heart rate zones in Garmin.
I wouldn't suggest walking in your 70.3's and 140.6's (unless you really need to 😂) so hopefully this will give you a better solution. Feel free to fire back some information based on the above questions and I'll be happy to assist.
I wouldn't worry about it too much. I clocked an average of 60km/week at 160bpm for 5 months. That's my comfortable training pace as a 35 year old with a long history of endurance training. No injuries, no niggles, and it ended in an 86km ultra in 9 hours 7 minutes. Just train at an intensity that feels sustainable. If you pick up an issue, go back wiser and train slower on average. One interval run and one long run a week definitely helps. I haven't tried tempo runs, but I do run one time trial most weeks. So allow your heartrate to go up for shorter periods up to 30 minutes and drop it down slightly for efforts over two hours. Also just note that ultras and marathons are much slower on average than 21.1km and 10km for most people.
I'd be interested in knowing your sentiments towards those that have low carbohydrate diets, and train in a fasted state. For example: someone doing approximately 40 miles a week, eats one meal a day.
Thanks for your question! While some athletes successfully incorporate low-carb diets and fasted training into their routine, I believe it's important to remember that everyone's body and lifestyle are different. For most people, especially those balancing work, family, and training, simply fitting in consistent runs can be a challenge. Training in a fasted state can add another layer of complexity, which may not be necessary for everyone.
It’s essential to focus on what works best for your individual needs, performance goals, and energy levels. Some athletes might find fasted training beneficial for specific adaptations, but it’s equally important to ensure you're fueling properly for recovery and avoiding burnout. If you're thinking about trying it, I’d recommend easing into it gradually and paying close attention to how your body responds.
Phil, ,great video! A question that nags at me every time i think about training for a marathon or half marathon or triathlon is: How do i do this while also keeping to my 3 gym strength sessions a week? It seems impossible so I never do :(
Thanks! And yes, all this training is a logistical challenge as much as a physical one.
It depends on the number of hours you have available to train right now and ultimately making a sacrifice somewhere to make room for training for your main priority goal.
For example, if you've been doing some strength work for a while, you could reduce this to 2 sessions or 3 shorter sessions - doing this will maintain your strength work. Because these sessions are shorter/fewer and potentially a little easier (relatively) to what you're used to, you can then build in some other cardio sessions around these.
You could also mix up your sessions a little, perhaps doing a short gym session before a short easy run. The main thing would be to keep your strength sessions (especially any harder ones) away from your key cardio sessions (for example, any interval runs or long runs).
It is definitely possible to do both, but it might take a different approach of putting the strength sessions into maintenance for a little while whilst you focus on prioritising running or triathlon training for a few weeks. You can always bring the strength back once you've got that finishers medal.
Hope that helps (feel free to ask any more questions if you need some more clarification).