As a small creator I know how hard it can be to get these videos to a wider audience. But the best way is if we provide more value in the videos than those large established channels. And you doing just that! Really appreciate your detailed content. I am now working on improving my 5K and definitely try some of these sessions. Thank you!
You're better using the lap button each time you cross the start line rather than putting it in your Garmin if you're doing it on the track, the GPS won't track the laps properly so you'll end up running short of 400m if you rely on the watch
How should i progress in reps throughout the winter if I use the hill workout once every three weeks with about a min long hill and jog down recovery when im training for the mile and 2 mile? Should I add a rep each time or keep it consistent?
Great question! If possible, look to add a rep every other session. Aim to recover fully in-between each rep - the focus is on quality on the longer hill reps. Good luck with your training!
Great video! Thank you for uploading it :) May I ask your opinion on the Adidas shoes? I see you have several of them. Which model is best for 5K in your opinion? I am currently running in the takumi sen 8. It is the only running shoes I have, but I absolutely love them. They somehow feel like an extention of my feet. Would love to test out some other models as well.
@@georgskjellestad-wf5qk thank you for your comment, really appreciate it! I think for the 5k, the takumi 8s are the fastest! The pro 3s are great but possibly better for a slightly longer distance (10k/HM). The new Evo SL is the next one I’d like to try!
@@edwardaustin6410 thank you Edward, really appreciate the comment! No rest between sets sorry! The 4 min under rep is a form of recovery but one where you are working harder than you normally would. I always recommend starting with 3/4 sets first time around! Good luck with your training :)
Nice one Max. A couple of my favourite track sessions: 25 x 400 at 10k pace. 40s rest. Pace is critical, should be even paced. Over do-it and die 400/800/1200/1600/1200/800/400 pyramid. Come down as fast as you go up.
@@Maxkelly600 It's actually a lot easier than some of the higher intensity ones, as it should be threshold pace and no more. Super rewarding when you get it done. I call this session the 'Snowshill' because Emma Snowshill ticked it off every week in her build up to become world champion.
@@moodytomfuzzy 2m recoveries, so they should be just below max effort for each distance. Will feel like a long recovery at the start, but it won't later on!
The 16 x 400 is that with standing rest or active rest? I usually like to do active rest, so on a track I would do a half round (200 m) at 2 min/km slower than 5k pace as rest.
Here in india we have police recruitment to complete 5km under 20 minutes to get a Govt job my current PB is 23😢 what should i do please give advice especially as you are experienced runner
@@thereids3625 thank you for the comment, really appreciate it! I wear the Nike Pegasus Turbo for my easy runs, some times the Nike zoom fly 3. Sessions I use the Nike vaporfly or occasionally the adidas Prime strung X2 if it’s a longer session. Race day I use either a vaporfly or Adidas Pro 3 but I am thinking about trying the Alphafly 3!
@@Harolddeharold for sure! Just make sure you get the balance right, you don’t want to be too tired for either part of the session. I like the concept!! Let me know how it goes 🫱🏻🫲🏼
I plan to do 4x4 method once a week ( repeats 3:45 per km) mixed with 16x400 (repeats 3:50) . Can i expect a 3:50 pace 5km soon ? I am now running 20 minutes 5km race
@@deniskristofic8000 thank you for your comment! Running isn’t always straight forward but you definitely sound like you’ve got a good few sessions planned. Keep consistent and I would be confident you can hold that 3:50 pace!
This is great content and well presented. Good luck with this channel, hope you do well with it! One question for the first session (over/under). 2 minutes over, then 4 minutes under in one block....then a jog recovery between reps?
@@jsb_running thank you so much for your lovely comment! No Jog recovery at all… it’s a very hard session, essentially with no rest as such, the under reps are steady and a tougher form of recovery! If you are new to this, start with 3/4 blocks! Good luck with your training!
As a small creator I know how hard it can be to get these videos to a wider audience. But the best way is if we provide more value in the videos than those large established channels. And you doing just that! Really appreciate your detailed content. I am now working on improving my 5K and definitely try some of these sessions. Thank you!
Thank you for such a lovely comment! I really appreciate your kind words. Good luck with your training!! Thank you 👊🏻
Just completed the over/under session for the first time - brutal! 😆
Great tips for new interval sessions! Thanks. Subscribed 👍🏼
Awesome to hear! It's so difficult isn't it! A proper rewarding training session though. Good luck with you training!
Thanks!
Thank you so much! Really appreciate the support 🫶
Serious channel, no fluffing around, good content, subscribed
@@Kipromio thank you so much, really appreciate your comment and Subscription 🙌🏻🫱🏻🫲🏼
Great advise, thanks for sharing.
@@eighthdelta thank you so much! Appreciate the comment 🙌🏻
congrats on 1k subs mate your videos are really good
@@TMY8ES-n8p thank you so much, really appreciate this comment! Hopefully this is juts the start!
Straight to the point. Thank you. Put the 16x400m in my Garmin for a track sesh this week.
@@wobblyisthebest awesome stuff! Good luck with it, let me know how it goes!
You're better using the lap button each time you cross the start line rather than putting it in your Garmin if you're doing it on the track, the GPS won't track the laps properly so you'll end up running short of 400m if you rely on the watch
@ very good point! I do the same with Garmin but using the Coros now which has a cool track setting 😎
@@ChrisLoudon-xs9ljCoros doesn’t have that issue thankfully, and you can even select what lane you’re in. Makes my track days easy
Saved and subscribed!
@@nitindahiya6508 thank you so much 🙌🏻
Great content and very valuable info
Will for sure implement these workouts
Subscribed😃
@@dbigdog79 thank you so much!!! I really appreciate this!!! Very kind, good luck with your training!
Great content. Love over/unders!
@@Mr80Miles thank you Mr Miles!!!
Good advice - Subscribed!!
@@Blue-Red-Blue thank you! Subscriber 1000!!
I have decrease timing of 5k from 26 minutes to 23 minutes in 20 days thnx buddy now tareget ki 21 minute in next 20 days
@@Reelify_Ayush amazing stuff!! Wishing you all the best with your training!!!! 🫱🏻🫲🏼
Great video. My fav is 16 x 400 it really works !!
@@simonemagri9559 awesome session isn’t it!!!
How should i progress in reps throughout the winter if I use the hill workout once every three weeks with about a min long hill and jog down recovery when im training for the mile and 2 mile? Should I add a rep each time or keep it consistent?
Great question! If possible, look to add a rep every other session. Aim to recover fully in-between each rep - the focus is on quality on the longer hill reps. Good luck with your training!
Great video! Thank you for uploading it :)
May I ask your opinion on the Adidas shoes? I see you have several of them. Which model is best for 5K in your opinion? I am currently running in the takumi sen 8. It is the only running shoes I have, but I absolutely love them. They somehow feel like an extention of my feet. Would love to test out some other models as well.
@@georgskjellestad-wf5qk thank you for your comment, really appreciate it!
I think for the 5k, the takumi 8s are the fastest! The pro 3s are great but possibly better for a slightly longer distance (10k/HM). The new Evo SL is the next one I’d like to try!
@@Maxkelly600 Thanks a lot! I am definitely checking them out :)
Some great advise I will be adjusting/using some of these, you didn't say about your 3min recover on the hills? Walk/jog/standing?
@@cuberstu I tend to do a very slow jog back to the start of the place where I started but rest is totally cool. It’s all about the 90s!
Really enjoyed the video. For the 2’under / 4’over reps do you have a break between sets?
@@edwardaustin6410 thank you Edward, really appreciate the comment! No rest between sets sorry! The 4 min under rep is a form of recovery but one where you are working harder than you normally would. I always recommend starting with 3/4 sets first time around!
Good luck with your training :)
this guy needs more subs man
@@Jet.barker thank you Jet, that’s so kind of you 🙌🏻
Nice one Max. A couple of my favourite track sessions:
25 x 400 at 10k pace. 40s rest. Pace is critical, should be even paced. Over do-it and die
400/800/1200/1600/1200/800/400 pyramid. Come down as fast as you go up.
Corrr that 25 x 400 sounds disgusting but phenomenal!!! Might have to conceive the gaffer to let me try it 🤣
Love it mate!!!
@@Maxkelly600 It's actually a lot easier than some of the higher intensity ones, as it should be threshold pace and no more. Super rewarding when you get it done. I call this session the 'Snowshill' because Emma Snowshill ticked it off every week in her build up to become world champion.
@ Will have to give it a go then mate! Hope the trainings going well 👌🏻
How long should resting time be between blocks for the pyramidal ? 1/3 of effort time ?
@@moodytomfuzzy 2m recoveries, so they should be just below max effort for each distance. Will feel like a long recovery at the start, but it won't later on!
How many times per week do you include these sessions?
@@SethHeinz I do a maximum of 2 a week! No need for anymore than that. With one long run and lots of easy running around it!
The 16 x 400 is that with standing rest or active rest? I usually like to do active rest, so on a track I would do a half round (200 m) at 2 min/km slower than 5k pace as rest.
@@sigbjoernrevheim2125 200m walk Jog works well! As long as it’s 60s you can do either that or a full rest!
If you don’t have hills near by, would running on a treadmill and changing the incline be just as good?
@@kateglo5520 great substitute! The best thing to do if you don’t have hills 🙌🏻
I did 16 X 400 at 3.45pace a few times. I still only run at 21.15min for 5km. Ungodly frustrating.
@@ulfeliasson5413 that’s class! How was the session? Not at all, 21 mins is great! Be very proud of that!
Here in india we have police recruitment to complete 5km under 20 minutes to get a Govt job my current PB is 23😢 what should i do please give advice especially as you are experienced runner
@@Samuel23581 great comment! I have a full video to help you with this! It’s in my Chanel, it’s called 5k tips!
For new/“slow” people you want to focus on distance and build up your aerobic base
Love your advice max. Whats your shoe rotation? Easy, sessions and races?
@@thereids3625 thank you for the comment, really appreciate it! I wear the Nike Pegasus Turbo for my easy runs, some times the Nike zoom fly 3. Sessions I use the Nike vaporfly or occasionally the adidas Prime strung X2 if it’s a longer session.
Race day I use either a vaporfly or Adidas Pro 3 but I am thinking about trying the Alphafly 3!
Would mixing 2 sessions together be beneficial? Such as 10 x 400m followed by 5 x hill reps?
@@Harolddeharold for sure! Just make sure you get the balance right, you don’t want to be too tired for either part of the session. I like the concept!! Let me know how it goes 🫱🏻🫲🏼
I plan to do 4x4 method once a week ( repeats 3:45 per km) mixed with 16x400 (repeats 3:50) . Can i expect a 3:50 pace 5km soon ? I am now running 20 minutes 5km race
@@deniskristofic8000 thank you for your comment! Running isn’t always straight forward but you definitely sound like you’ve got a good few sessions planned. Keep consistent and I would be confident you can hold that 3:50 pace!
This is great content and well presented. Good luck with this channel, hope you do well with it!
One question for the first session (over/under). 2 minutes over, then 4 minutes under in one block....then a jog recovery between reps?
@@jsb_running thank you so much for your lovely comment! No Jog recovery at all… it’s a very hard session, essentially with no rest as such, the under reps are steady and a tougher form of recovery! If you are new to this, start with 3/4 blocks!
Good luck with your training!
While you have provided the 4 workouts, but you must tell how to divide them between different days of a week
I would do one or two a week, plenty of rest days in between each session!
15 min 5k 😮
@@viktorask thank you! It’s taken a long time mind!