HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!
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- เผยแพร่เมื่อ 8 พ.ค. 2020
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HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!
• HOW TO MAKE YOUR OWN R...
Zach Levet
/ zachlevet
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You gotta be kidding me
Get that bread 🙏
Get that money boi
99% marketing - 1% game
Zach what race is the footage at 4:37 from Im pretty sure the guy in the white penny with number 231 is my olg gym teacher Colin Fewer! He's the guy three ahead of u i think. oh my i just finished watching the video theres so many clips of u guys together the entire race! 8:29 is a good shot of both of u
1:55 to skip the raid ad
t-run - thank you
Real heroes don’t always wear capes
Respect
Love you
They are always 1 minute or 2 minutes so just skip that
My favorite workouts are “hills”. For anyone who doesn’t really know what it is, it’s kinda self explanatory. We go to a park near our high school, find a trail that leads up a hill, and then once we get to the steepest hill we can find, we run up and down it 10 times, and then find another hill.
Good idea!
Nice sounds fun
You are a monster it is a good workout but it is not fun
My favorite workout from my old highschool was called a 321 fartlik. 3 mins easy, 2 mins pick it up a bit, 1 min race pace or faster. This one always made me hurt but it made me improve sooo much and helped me learn different paces in my early years of running.
how many times did you do it? thx!
I loved Fartleks. Best (and probably most difficult) were what we called the mystery Fartleks. We have the privilege of having a coach who was a fantastic runner himself and would run many of the workouts with us. Mystery Fartleks were Fartleks which we did not have any clue what the intervals would be. Honestly, I think he made it up mostly on the fly. He would just tell us 'go' and 'rest' and we had NO IDEA how long each interval was going to last. This provided not only the physical benefits of a Fartlek, but also did wonders for mental "fitness" and toughness. Great stuff!
How many times did you do this?
1 dislike in 57 seconds 🤔 so that person turned on post notification..
Bruuuuh moment
he saw the raid shadow legends ad
meis. me is. You is the person who did it.
We lost him bois... hes succumbed to RAID: Shadow Legends
i mean he's just trying to make some money this is his only job
I've succumbed to paying my bills too
I mean, he needs food…
@@Fullsendfilosophy lmao
@@Fullsendfilosophy we all do 😔
So glad you made this video. I feel like there are no really good videos on making training weekly plan. Thanks!
[training for outdoor track]
My PR for the indoor 5k at this point is 16:16. My favorite track workout is 1km repeats, 4 to 6 of them with 45sec to 1min of rest in between. I would try to run these in 3:10 - 3:15. This is a good workout to do as one of your hardest workouts of the season. You can definitely throw some 400m repeats after the 1km's. Like 3x400m with a minute or two of rest. One of my favorites for sure!
This is my fav!!
That is death
Try adding more rest in between like 4-5 mins
why tf does my coach make me do 8, even though Im slower
My pr is 16:03 for a full 5k, and my favorite workout is 3xmile with three minutes rest as a cutdown (5:20-5:10-4:54).
That workout feels great when you're in good shape for it.
4:54 is amazing for last rep
yeah i added another rep for mine: 4x1 mile (6:09, 5:58, 6:14, 6:03) with 3 min rest. very tough workout.
That sounds like a really good workout I'm gonna try it
Mine is 19:58 and I did 5×1km with 1 minute rest (3:52, 3:50, 3:49, 3:50 and 3:44)
I have been searching far and wide for a video like this. I am an adult who is new to running and wondered about training regimens cross country runners have. I obviously have never had a coach before either so this was super helpful
My favorite workout is a 5 Mile Tempo. It’s a very hard run but it did wonders for me my last season. I Pr’ed in the 5K in one of my tempos with even splits for all 5 miles. Definitely a staple in my training.
Yo just needed this I just printed calendars this week for my plan, no way!!! Zach always knows what we need!!!
I love me some hard speed workouts. Zach's totally right. Pure speed doesn't need much volume. I always liked 3x600 in HS. I'm a 4:33 miler and when I was in good shape, I broke 90 a few times. We would have full recovery too so that you really make sure you can run fast.
When I got to college this year though, I learned the importance of what we called Steady States for longer races in XC (They fall into the tempo category according to Zach). We would run 7-10 miles (or try) a little slower than tempo pace. My 8k PR was 27:20 (I think that's 5:20/mile) last year and I am shooting for low 26s this year. My goal is a 10-mile steady state in an hour (6:00/mile).
OMG thank you so much Zach!! This video does not get enough credit for how much value is in it!!!! This so helpful for me thanks a ton man.
Zach,if you see this can you make a video and of how to recover from running and not get sore or injured 🤕?
Carlos Macias yeah that would be great coz I’ve been screwed over with a few injuries in 2020.
Same, haven’t run in 3 months
he made one sometime last year
Love the running videos!! Keep them up please!
Awesome video!! Lots of love from a fellow Virginian ☺️
Thanks Zach, this really helps and it's much easier to understand
Some of my favourite workouts are: 15x1min fast 1min slow or 4-6 times 1000m with 2-3 min jog in between
One of the best running videos on the internet! You nailed it!
For my last 3 weeks of training I'm doing this workout once a week that my coach gave me, I just PRed too. 2-3x800 @2 sec off 5k pace w/800 jog, 400 @the same pace w/ 400 jog, 4x200 FAST w/400 jog
Favorite workout
5-7x1200m @5k day pace with 2-3min rest (jog)
Pace needed for me at the time was 3:50 or under
-this is intended for ppl who have built they’re mileage and intensities up appropriately. I went from a 60mi/wk jr running 16:59 for 5k to a senior of 100mi/wk running 15:54 for 5k. I got to this level by gradually building up my mileage and integrating threshold workouts, hills and fartleks into my summer training
Great information my friend! Such a common question indeed right now.. Keep it up❤️❤️
This is helpful Zach, thank you! My favorite workouts are hill repeats, mile repeats (for a 5K), and 800m cutdown. Bc if you, now I’m gonna give a fartlek a try!
In 8 weeks, I transformed my mile from a 7:38 to a 6:24. Crazy results for me and now Im looking to break 5:30 on July 25
Howww help mee
some workouts that have always stood out for me are 3x3x300. And 150m @goal mile pace then, 250m @marathon pace (use a pace calc) and do that until you can't do anymore, it's kind of a spin off of the the infamous Oregon State Track Workout.
Thanks for the tips! 🙌
Thanks man, great advice
My favorite track workouts are pyramid workouts and i absolutely hate tempo runs but i actually sandwich them in my long run every 2 weeks
thanks so much for this video!
I don't have much of a structured training plan at this point in my running career, but last xc season went pretty well. Since we didn't have Track last spring I spent most of my time running 3-6 mile easy runs like 3-6 days a week. Come summer training I was able to build off of the stuff we did there a bit more as well. By the first few races of the season I was already in decent shape, (broke my 2 mile PR the first race we had and negative spilt it lol). I had a PR mid season by 1:30 and chipped down my 5k time over the course a few more races. I did get slightly injured though around the time of my Regionals/State meets. Don't know what I did wrong (probably had something to do with my lack of quality stretching or just the fact I had been running hard quite consistently for a bit).
Hill repeats! We had a state park in HS. About 1/4 mile long and .6-.75 miles long. Our team was beast when racing at Mt Sac and other hilly courses.
Interesting ideas for creating your own plan. Currently, I have a coach from Runs4PRs. Good tips and it will take me a while to create a training plan for myself when it comes to running but maybe one day I will give it a try. I do have other workouts I do besides running like strength training with and without weights, HIIT, cardio, pilates, and yoga.
this was great keep it up bro!!!
As I was searching TH-cam for cross country training videos I got the notification😂
yessss zach thanks for the video
Just smashed the pyramid session loved it 👍
I have a pr of 1:59 in the 800 and my favorite workout is 8-10 200m starting at 40 seconds and cutting by 2s until holding at 28s. Slow jog back to start for recovery.
I love me some 20x200 with decreasing rest after every 5th 200. Start with 1:15 rest, then 1:00, then 0:45, and the 0:30
Used to do a similar one way back dubbed the countdown session. We would go down to 0 recovery (double rep) and build back up the recovery after.
Thanks. Very helpful.
notification squad, ive found your channel recently, thanks for the great content
Love your content Zach you are Awesome!
I'm 13 and want to qualify for the 2028 Olympics in LA! Your videos are so fun to watch, and motivate me to work harder. Awesome!
@Sam Mee Thanks so much Sam!
10x 200m Hill with 90 second rest
It helps a lot with form and getting you to push off hard with your feet so that you can bring your foot up back higher which equates to a long more efficient stride.
I would say if you're increasing mileage, don't increase more than 5 per week or so.
Mr Alan Lam 👌🏾
What if youre at zero 😂
10% rule
Totally agree
1k repeats (we did them at a park with small hills in a small loop around the lake) at goal race pace, 3 minutes rest, and repeat 4-6x (depending on level)
My fav workout probably will be 10x200 in the track, with a speed around 26-30sec per rep, start slower and gradually make it faster.
nice video Zac, would love to see you training!
One question that I’ve been wondering is that how much should I spend on strength training for running? I don’t want to be bulky to the point where it slows me but just want to have enough strength to aid my running times.
I'm glad I started watching running channels. 1) because now I've grown a huge passion for running and feel better than I have since my senior year of high school wrestling.
2) The marine corps ruined fartlick workouts for me after high school they always told us it was about running a mile and doing bizarre workouts between each mile push-ups, squats, burpees, etc. Than I found out later its just a run with tempo between
My favorite workout is 12x400 @mile pace 200m recovery then 3x400 @goal mile pace
Today I run a PB for the 5k 18:50
My Pr is 8:00 to a light jog mile, but I’ve been able to hit a sub 7 minute mile before. I then one time got cocky and decided to try a sub 5 minute mile, and almost needed stitches.
Wait, was the H at 10:28 supposed to be a pause sign? 😂
how to
3x4x400 is great for any middle distance runner. 1st set is 1600m race pace plus 5s, second set is race pace, 3rd set is race pace -5s rest between reps is 2 minutes, rest between sets is 10 minutes
Progression Repeats.
So maybe 8x1 mile repeats
Each mile is faster than the previous one.
cancel
Does it work good
My favorite is we call them lung-buster loops but basically its a very steep hill that you run to the top of and then your rest is the run back down the other side and back to the base of the hill which is around I'd say like .3-.4 of a mile we typically do 4-6 of these and sadly it doesn't work for everyone because you have to find a hill like that but it's a great workout if you can find one. My 5k record currently is 17:42.
monday-easy
tuesday-easy workout
wednesday-easy
thursday-hard workout
friday-easy
saturday-easy
sunday-long run
Can we just do 5 workouts a week and 2 easy?
@@mandiscott7166 yeah if you wanna get injured Or burnt out and never be able run to your potential
a workout i love doing is 5 by 1000 meters, all out. the rest time should be about twice as long as your last rep
Zach can you make a video about stride length?
Thanks!!! I'm going to highschool and I really needed this, I'm still debating if I should run distance for a hobby or as a school sport, because I wanna do football to and I have a 11:59 or 11:58 3k and I have a 24:44 I the for the 5k. I'm think I can make it too 21 minutes so far
Hey man I seen your comment and let me tell you that if you really like running and want to do it as a school sport same as football.Then talk to your high schools Football Coach and XC/TF coach maybe you can do both even if they're both in the same season. You can practice with football and play in their games on week days while you run on your own and then you compete in track or cross country meets on the weekends.Im from California and I've known many athletes that do this.Plus running will get you great conditioned for football than and you'll be the one with most endurance in your football team !Trust me I did the same for soccer and running back when played in High school now I sticked to running and I'm now running in college.
My coach told us an easy way to see how a tempo should be. It should be about the pace of the second mile or middle miles of a race
I run all of my long runs like that if I’m feeling good start at like 8min and work down to 6 and below
This video is very helpful
Bro, Zach... we literally have the same exact taste in music 💀 Ik that song from the very beginning of ur video, it’s part of this ukulele lofi playlist and that playlist is heat
do you think that rest days are needed every week in order to prevent injury?
wow didnt know it was called a progression run I love those so much lol
Hill repeats are great
I like to make Hill reps like 10x80m and after progression run👍😊
Ben Barrows has some great stuff too!
favorite workout - Lumberjack
1600 - tempo
90 secs rest
4x400 - 3200 effort
repeat 3-4 times
My favourite workout is steady state
Fav workout:
5 or 6x1200s
I ran
4:22
4:22
4:21
4:19
4:20 as an 18:50ish 5k runner
This one's a bit complicated.
Done in succession.
800m with 2:30 rest
1200m 3:30 rest
1600m 4:30 rest
1200m 3:30 rest
800m 2:00-2:30 (However you're feeling)
400m fast.
Everything except the 400 is at goal 5k pace.
400 is at goal mile pace.
Also 20x400 with 1:30 rest at 5k pace.
Note: For me that's 5:59/mile.
Goal mile pace is 4:59
Wow. 20x400 is a lot of volume at 5k pace. 5 miles?
@@spencergambrell7819 Forgot to mention. 6 min rest after the first 10
@@aaronbruce5568 That sounds more doable but still a fantastic workout
8x400 on the track is always a good one. Usually trying to stay around 70 or lower. Personally my 5k PR is 20:02
wow!!! those are really good times for 400m repeats you try to do the mile I think you would be better
Core workouts help alot
Last month I ran i 5k in 22:18.74, then I found this course on my road that was 1.05 miles and then I made a training plan for a sub 22 minute 5k which I had disbelief that I could break 22 minutes then it was race day and I run a 20:53.78.
I literally just came on youtube to make a running training plan and saw this on my recommended
Monaghetti fartlek( 2x90"/90" rest, 4x60"/60" rest, 4x30"/30" rest, 4x15"/15" rest) and intervals on uphills (200-300m up, back down is the rest)
Zach, great channel! I'm training for a 10k road race. I alternate training runs on a dirt trail and a high school running track. Do you recommend using track spikes for training at the track, or would I be fine with my regular trainers (Nike Pegasus and Adidas Bostons)?
Im not ZACH but I'm a runner and with some experience, spikes are okay to use when your coach tells you too use or what I would recommend you is to use your trainers during most of the workout and then towards the last sets use instead road racing flats to get lightness feeling on your feet why road racing flats and not spikes ?Well you did say it was a 10K ROAD RACE not a track race so just get that feel with a road racing flat and save the spikes for a track race.
P.S you can see what I'm talking about on one of Zach videos , the marathon project 2:19 episode one the one where he does 4x800m repeats.
@@eliasmartinez_10 thanks! You are cool! I am going with Nike Zoom Streaks as my racing flats and skipping the spikes.
I need early season/base training workouts
I’m currently @ 35-40 mpw
And my pr in the 5k is 17:38
Best TH-camr
Love me some RAID SHADOW LEGENDS!
Who else is glad Zach is back with another banger video!?🥳
I just ran my second 5k ever and got 19:26 and I’m heading for the 14:30 ish
My favorite workout is 8x400m at pr mile pace
I'm starting my first cross country season next year and I'm not sure how to prepare. Do you have any tips?
Zach has multiple videos that will help
5:28 it izzz what it izzzzzz 😂
I’m a beginner runner and my 5k is 45 min, what should I do to improve? Any methods or techniques? I’m so confused and idk where to start!
Thansk
6’2 slightly muscular for a runner, what weight should I be?
Ayyyy waddup Zach?
Does anyone have any tips on keeping the speed when dropping the high mileage at the beginning of the season? I’ll be peaking towards the end of the summer and my coach cuts mileage in half. After that my speed sort of disappears and I just slowly get worse lol.
6 X 1K at 3:05, then 8 X 150m at fast strides.
PR is a 15:50
Nathan Solomon what recovery?
@@aidankirsch9415 o in between each rep is 2 mins and 3:05 is the slow end, 3:03 is the fast end. If we end up doing 1 min recovery, my coach gives me a range of times anywhere from 3:04 to like 3:07.
we lost him🥺
Im a sophomore in high who runs a 16:33 5k. My favorite workouts are 5x1000m for strength days, and I do 3x400m 6x200m 3x400m 6x200m for speed days. What are some workouts I should do at the beginning of the season? Mid season? End season?
Those r good workouts!
SmooveSkillz thx man!
Can someone comment their hypothetical weekly training schedule if they had a race on saturdays? I currently run 6 days a week and am trying to figure out what day of the week I want to put my rest day on
Hi Zach !
Are you a believer in the 6 days of running/workouts and 1 day of rest?
I believe in rest days only when you need them other than that I try to run all 7 days in a week.
8 200s! Hitting at least 29 on every one
When do we get more merch?!?!