Running is all about metal and physical health for me. 25 to 35km is perfect to keep the spirits up! Running every other day seems to work great for recovery!
When I became serious about running, I focused on training for shorter distances until they felt easy. I remember my first 10k training plan had me running no more than 3 miles for the first 8 weeks. Before I knew it, 3 miles felt like a walk in the park. Every time I have a new distance goal I always start out like a beginner. I know I'm older And injury prone, so until my body gets used to the new milage, I take it very slow
And if you just love running, go ahead and run as much as your body can tolerate. My almost 50-year-old body can take between 40 and 75 miles 6 days/week. But if I feel small pains developing or am otherwise fatigued, then back off: an extra rest day, a shorter long run, and easier easy runs.
You are old as you feel! Janine Rice just completed London Marathon last week in 3:33 min at age of 76! She’s way older than me and I’m not even close to her time 😂! Great content, I agree with everything 👍🏽
I am in my mid 50's with 1 year of running experience and run 18-24 miles a week. My pace improved significantly over the past year but rather than focus on building speed I am trying to focus on being able to run for the rest of my life. Great timing on your video as I was trying to figure out if I was putting in enough miles.
Age is a big factor for sure. I recently found my runs get better when I do 4 runs a week instead of 5. It was a hard lesson to learn. I don't feel old 😂
This is very helpful! I'm 51 and have just been running about a year (im waited until late to pick it up 😊). Have done a couple of 5ks and a 10k. I want to do a half later this year. But wasn't sure how much i should be running per week to get there. Thank you!
Solid advice, guys. Great content. I've just finished a marathon block and my peak week was 65km total distance, spread out over 3-4 runs per week. That was pretty much a sweet spot for me, I didn't get injured, I didn't burn out, I didn't feel like my family and social life were neglected. I slashed a bunch of time off my previous PB, and have bounced back pretty quickly.
OMG I too use the pyramid diagram as the base of training for my runners.... but also the base in my diagram is built with S+C and flexibility and Mobility along with running, written inside my base is to be a runner takes more than just running. great advise budd actually the best advise I've seen on youtube in quite sometime.
Yes, too much, too soon,too fast. Now I have a Achilles tendon injury. The trouble is that my brain and my body do not listen to eachother. I am 20 in my brain and 67 in my body😊
@johndewitte I'm 69 and when I took up running 5 years ago I used to run every day until I got a bad Achilles injury that stopped me running for weeks. The big lesson I learned was 'listen to your body'. I'm very careful now about taking recovery days and building up mileage slowly.
Very informative…my goal is to just be able to run 10k every day..no competitivity..injury free…which is TOUGH…so many factors to consider..still learning as I go..definitely learning!..managing injuries as an aging runner becomes of paramount importance…becomes a skill!..
I have been subscribed for a while because you bring such valuable information to my run segment of triathlon. I am 65 years old and I always juggle this number. I run 20 -30 KMs per week but bike about 100 K. It seems to work for me. My goal is just to finish and not die and maybe get into top 5 of my age group. Cheers
It’s spooky how many times you put out a video that coincides with the thoughts going through my brain. I’ve spent the last 6-8 months doing low heart rate training as I’m sick of getting injured. I’ve slowly built it up to 40k a week which I’ve maintained for the last 3 weeks. I’ve never been able to do this before. My thoughts are turning towards half marathons and a marathon (never done a marathon) and I’ve been wondering where I need to slowly take my volume to. Thanks for the video, very informative.
Love the framework. I am new to running, and I've learned so much from your channel. I already subscribed, so all I can do is leave a comment and like the video to help out. Thank you for spreading the life-long runner, health first mentality. It goes a long way.
This is up there amongst the most informative videos on running i've seen. I'm 57 and have been running since way back. Sometimes i find it hard to accept that fact that i'm not young anymore when i plan my training.
The best I ever felt was when I ran 3 miles a day. Now, 3-7 miles at a time, I am prone to overdoing it, but after a few weeks of 5 miles a day its becoming as easy as the 3 miles a day.
Overall, great framework! Two reactions: (1) Where you are in your training block will also influence weekly training km; (2) I think the upper ends of the 'typical' ranges are a little low if intended to include competitive non-elites. I'm wrapping an 18-week HM training block with a race this weekend (targeting a sub 1:20 PB) - my block started at 50km and peaked at 80km for three weeks. I'm 38 and, like you guys, toward the 'right side' of the framework on most factors except Life.
Don't count only mileage, consider gained altitude as well. Once I kept my weekly mileage cobsistent for weeks but felt just horrible. I was overtrained from a sudden hill-heavy month of running when I noticed that I love it. Everything in moderation, folks. If you ramp up altitude , cut back on mileage.
Thanks for some great points about how to plan for the next race when considering all of these factors. Rest and recuperation is more important as we grow older, which limits the training (and progress). Another point is to dress according the weather, and if you going to run in 46 degrees heat, I would recommend a hat, a water bottle and sun tan cream before leaving the house.
Ben and Mary,so I have a coach for Sprint triathlon, so I use cross training. I'm sure that the aerobic use of swimming and on the bike help,with my running. Next Monday is my.first sprint triathlon.
Wondering if you have a 50 mi training program. I already run 30 to 40 miles per week. I've done numerous full and half marathons. Looking at tunnel Hill this November in Vienna Illinois USA. A flat crushed limestone trail. Not technical at all. Right up my alley ☺️
Great video cause I’m really trying to watch I’m 62. I fell through a porch at work that caused a lot of muscle rips so my last real run was a 50 K in February just able now to start running a mile here and there on a treadmill only where I can really keep a super slow speed Now when I get back to it besides realizing I’m 62 now to make sure I don’t jump too fast but then again my Physio told me but also don’t jump in too slow. He said just follow what they tell me Great video again
Great video. I would suggest 2 other considerations: Other sports - e.g. if cycling, swimming as well as running ; Mental Resilience - am I someone who gets a run done whatever & always completes the distance on the plan, or am I more inclined to skip or cut down a session
I work 14 hours a day(night shifts) 5times a week... with a 2 year old & 6 months old 😍...I hardly sleep . I run ±90km/week, training for my 9th Combrades ultra... it's not easy.
Ugh, similar. No kids, but tons of animals and 2 jobs, 1 day 1 night, about 60 hours a week. I am training for my first 100k, but only have 5-7 hours a week to do it. Best wishes!
I run a minimum of 5k up to a half marathon distance and with some Tough Mudders thrown in for good measure. Looking at doing my first Marathon though with a young son under 3 months and a full time job the training aspect could prove tricky.
"Target race distance is the first thing that you need to consider." 2:56 Hmm, that's a tricky one for those of us who aren't planning any sort of race. Possibly ever. I wonder - and you may already have polled this - what percentage of your viewers are training for a race versus just running for fun, health and fitness.
For someone who has many years of running logged on their body, what are your thoughts on base building after 5 months off due to life and family commitments and taking it very easy for those months off? Age 56 8 week base vs 16 weeks etc…thanks in advance
Thank you so much for the reassurance! I keep wondering why my half marathons are so incredibly tough but now i know that an average mileage of 33 km a week is not enough! Ill slowly work up to it though 🐌
@@theunknown21329 this is maddening as I film in 1080p and 4K so I’m not sure what’s happening!! Needs further investigation. Bit thanks for confirming my frustrations.
Controversial opinion: the ‘building your aerobic base’ thing is BS. Once you’re up to a reasonable fitness level, your 5K times are entirely determined by A) your genetics & B) your bodyweight. Lose 10% BW = get 10% faster. Spending hours running slow in the week won’t improve your genetics but may help you lose those last few ounces of fat and muscle which are slowing you down.
Doing lots of aerobic work helps to develop enzymes that increase the speed of your aerobic energy system so it also increase your metabollism of running waste products.
@@lanbroghiniSounds plausible and ‘sciency’ - but in my practical experience spending hours running slow in the week made negligible improvement to my 5K times. However, gaining bodyweight reduced my times in exact proportion to the weight gain.
When I go just one day without running I feel like it’s been a week 😆
Running is all about metal and physical health for me. 25 to 35km is perfect to keep the spirits up! Running every other day seems to work great for recovery!
I don't run enough but I have a young family so try and fit in as much as I can, running is important but not everything.
True that. There has to be balance 😊
When I became serious about running, I focused on training for shorter distances until they felt easy. I remember my first 10k training plan had me running no more than 3 miles for the first 8 weeks. Before I knew it, 3 miles felt like a walk in the park.
Every time I have a new distance goal I always start out like a beginner. I know I'm older And injury prone, so until my body gets used to the new milage, I take it very slow
And if you just love running, go ahead and run as much as your body can tolerate. My almost 50-year-old body can take between 40 and 75 miles 6 days/week. But if I feel small pains developing or am otherwise fatigued, then back off: an extra rest day, a shorter long run, and easier easy runs.
You are old as you feel! Janine Rice just completed London Marathon last week in 3:33 min at age of 76! She’s way older than me and I’m not even close to her time 😂! Great content, I agree with everything 👍🏽
* Jeannie Rice. Amazing and inspiring runner, shows what is possible as we all get older.
I am in my mid 50's with 1 year of running experience and run 18-24 miles a week. My pace improved significantly over the past year but rather than focus on building speed I am trying to focus on being able to run for the rest of my life. Great timing on your video as I was trying to figure out if I was putting in enough miles.
Age is a big factor for sure. I recently found my runs get better when I do 4 runs a week instead of 5. It was a hard lesson to learn. I don't feel old 😂
Great advice thank you!
This is very helpful! I'm 51 and have just been running about a year (im waited until late to pick it up 😊). Have done a couple of 5ks and a 10k. I want to do a half later this year. But wasn't sure how much i should be running per week to get there. Thank you!
Solid advice, guys. Great content.
I've just finished a marathon block and my peak week was 65km total distance, spread out over 3-4 runs per week. That was pretty much a sweet spot for me, I didn't get injured, I didn't burn out, I didn't feel like my family and social life were neglected. I slashed a bunch of time off my previous PB, and have bounced back pretty quickly.
That is indeed the sweet spot! Well done 🎉
OMG I too use the pyramid diagram as the base of training for my runners.... but also the base in my diagram is built with S+C and flexibility and Mobility along with running, written inside my base is to be a runner takes more than just running. great advise budd actually the best advise I've seen on youtube in quite sometime.
Yes, too much, too soon,too fast. Now I have a Achilles tendon injury. The trouble is that my brain and my body do not listen to eachother. I am 20 in my brain and 67 in my body😊
@johndewitte I'm 69 and when I took up running 5 years ago I used to run every day until I got a bad Achilles injury that stopped me running for weeks. The big lesson I learned was 'listen to your body'. I'm very careful now about taking recovery days and building up mileage slowly.
@@marccarlton2163 You are quite right. We need to listen to our body but it is hard to accept we are not getting any younger.
Very informative…my goal is to just be able to run 10k every day..no competitivity..injury free…which is TOUGH…so many factors to consider..still learning as I go..definitely learning!..managing injuries as an aging runner becomes of paramount importance…becomes a skill!..
46° C = about 114° F
I tip my hat to you two. Running in that kind of heat is crazy!
You guys rock 👍🏼👍🏼
Here I am complaining about 65 F
I have been subscribed for a while because you bring such valuable information to my run segment of triathlon. I am 65 years old and I always juggle this number. I run 20 -30 KMs per week but bike about 100 K. It seems to work for me. My goal is just to finish and not die and maybe get into top 5 of my age group. Cheers
Excellent video. You bring something so different than any other TH-camr.
Thanks James! That’s so kind of you 😊
It’s spooky how many times you put out a video that coincides with the thoughts going through my brain.
I’ve spent the last 6-8 months doing low heart rate training as I’m sick of getting injured. I’ve slowly built it up to 40k a week which I’ve maintained for the last 3 weeks.
I’ve never been able to do this before.
My thoughts are turning towards half marathons and a marathon (never done a marathon) and I’ve been wondering where I need to slowly take my volume to.
Thanks for the video, very informative.
Love the framework. I am new to running, and I've learned so much from your channel. I already subscribed, so all I can do is leave a comment and like the video to help out. Thank you for spreading the life-long runner, health first mentality. It goes a long way.
This is up there amongst the most informative videos on running i've seen. I'm 57 and have been running since way back. Sometimes i find it hard to accept that fact that i'm not young anymore when i plan my training.
after the spring marathon season is over, this is the video i’ve been waiting for!!! thx
The best I ever felt was when I ran 3 miles a day. Now, 3-7 miles at a time, I am prone to overdoing it, but after a few weeks of 5 miles a day its becoming as easy as the 3 miles a day.
Great video guys 🙌
Yooooooo! Thanks so much, dude. Hope you’re good 😊
Just go out there and have fun.
That’s the most important
For me, races are the most fun. But only if I'm trained reasonably, so I can finish. That's where advice like theirs comes in very handy!
Overall, great framework! Two reactions: (1) Where you are in your training block will also influence weekly training km; (2) I think the upper ends of the 'typical' ranges are a little low if intended to include competitive non-elites. I'm wrapping an 18-week HM training block with a race this weekend (targeting a sub 1:20 PB) - my block started at 50km and peaked at 80km for three weeks. I'm 38 and, like you guys, toward the 'right side' of the framework on most factors except Life.
❤ Love the matching Boston tops!
Don't count only mileage, consider gained altitude as well. Once I kept my weekly mileage cobsistent for weeks but felt just horrible. I was overtrained from a sudden hill-heavy month of running when I noticed that I love it. Everything in moderation, folks. If you ramp up altitude , cut back on mileage.
I just use training time and TSS. Can't really count a 5km up a mountain run as an easy run.
Thanks for some great points about how to plan for the next race when considering all of these factors. Rest and recuperation is more important as we grow older, which limits the training (and progress). Another point is to dress according the weather, and if you going to run in 46 degrees heat, I would recommend a hat, a water bottle and sun tan cream before leaving the house.
This is incredibly useful, I'm going to watch it back and take note of where I am at!
Ben and Mary,so I have a coach for Sprint triathlon, so I use cross training. I'm sure that the aerobic use of swimming and on the bike help,with my running. Next Monday is my.first sprint triathlon.
Useful information as always 👍
Wondering if you have a 50 mi training program. I already run 30 to 40 miles per week. I've done numerous full and half marathons. Looking at tunnel Hill this November in Vienna Illinois USA. A flat crushed limestone trail. Not technical at all. Right up my alley ☺️
As always, very useful videos. Thank you both! 🙏
Another great video! Thanks again for making things understandable 😊
Mary repping the SunGod sunnies! 👌
so 55km/week is low end for marathon training? that's by far the most i ever did. (in 20 years) 😅
maybe i got to push up these numbers
Super helpful framework!
Boston Tops sealed the deal - thumbs up 👍
I need to run more distance currently training for a half but with a marathon in the distance
Love your content guys!
Great video cause I’m really trying to watch I’m 62. I fell through a porch at work that caused a lot of muscle rips so my last real run was a 50 K in February just able now to start running a mile here and there on a treadmill only where I can really keep a super slow speed Now when I get back to it besides realizing I’m 62 now to make sure I don’t jump too fast but then again my Physio told me but also don’t jump in too slow. He said just follow what they tell me
Great video again
Great video. I would suggest 2 other considerations: Other sports - e.g. if cycling, swimming as well as running ; Mental Resilience - am I someone who gets a run done whatever & always completes the distance on the plan, or am I more inclined to skip or cut down a session
I work 14 hours a day(night shifts) 5times a week... with a 2 year old & 6 months old 😍...I hardly sleep . I run ±90km/week, training for my 9th Combrades ultra... it's not easy.
Ugh, similar. No kids, but tons of animals and 2 jobs, 1 day 1 night, about 60 hours a week. I am training for my first 100k, but only have 5-7 hours a week to do it. Best wishes!
Great advice 👍 ….. what was Mary taking a photo of at the end 🤣
The christmas tree cracked me up 😂
No, next question? 🤩
I run a minimum of 5k up to a half marathon distance and with some Tough Mudders thrown in for good measure. Looking at doing my first Marathon though with a young son under 3 months and a full time job the training aspect could prove tricky.
4 and 1/2 months
"Target race distance is the first thing that you need to consider." 2:56
Hmm, that's a tricky one for those of us who aren't planning any sort of race. Possibly ever.
I wonder - and you may already have polled this - what percentage of your viewers are training for a race versus just running for fun, health and fitness.
I kept watching thinking 'is Ben the teacher using a whiteboard marker on paper?' 😅
I miss "but no hard sell" 😊
It’s coming back after 100k I promise! 😂
Recovery, thats how many miles you run. Are you recovering? Run more if you are, run less if you are not.
For someone who has many years of running logged on their body, what are your thoughts on base building after 5 months off due to life and family commitments and taking it very easy for those months off? Age 56 8 week base vs 16 weeks etc…thanks in advance
Oh no. I’m massively undertraining according to this. Garmin Coach is letting me down 😅
Don’t worry too much, you have years and years to dial it in. Rather “under train” than over train 😊
Thank you so much for the reassurance! I keep wondering why my half marathons are so incredibly tough but now i know that an average mileage of 33 km a week is not enough! Ill slowly work up to it though 🐌
No 1080p. What is this 2010?
Talk to me about this? This is something doing my head in! Can you not watch this in 1080p? For some reason TH-cam has stopped rendering it up to HD!
@@ThisMessyHappy nope just 720p shows up
@@theunknown21329 this is maddening as I film in 1080p and 4K so I’m not sure what’s happening!! Needs further investigation. Bit thanks for confirming my frustrations.
Ben, you say you birfday is roughly three months out: Are you a July baby, too?😃🤞
Controversial opinion: the ‘building your aerobic base’ thing is BS. Once you’re up to a reasonable fitness level, your 5K times are entirely determined by A) your genetics & B) your bodyweight. Lose 10% BW = get 10% faster. Spending hours running slow in the week won’t improve your genetics but may help you lose those last few ounces of fat and muscle which are slowing you down.
For a 5k you might be right but for marathon training building your base is a must, regardless of genetics.
Doing lots of aerobic work helps to develop enzymes that increase the speed of your aerobic energy system so it also increase your metabollism of running waste products.
@@lanbroghiniSounds plausible and ‘sciency’ - but in my practical experience spending hours running slow in the week made negligible improvement to my 5K times. However, gaining bodyweight reduced my times in exact proportion to the weight gain.
The opinion is only controversial if you shun conventional science 😉😂
@@ThisMessyHappy Peer review schmear review