Yup same…it’s a tough concept to adapt when it comes to actually getting out there but it does work..for me the absolutely critical thing is the recovery post the intervals on the really tough day…so I tend to build up the training all week, effectively stacking up progressively tougher sessions to stimulate a super-compensation cycle then be really careful with 2 days good recovery…first day back after the recovery is then always really good…resting hr helps working out when the SC cycle is complete
First thanx for a great running channel. A lot of good common sense info for both beginners and seasoned runners. One thing I have learned, from 30 yrs of running,that I haven’t seen mentioned. The last half mile of a run, whether it be easy or hard, I pick up the pace just enough to notice the difference. This simulates the finish of a race and mentally prepares you for the extra effort. Remember running is mind over matter, if you don’t mind it don’t matter.
Love this topic. I'm progressing in my marathon times by training slower and more polarized. I'm more like 90/10, with weekday mileage around 60 sec slower than race pace, and then there's Saturday: long run with odd miles 60-90 sec slower than race pace, and even miles 30 sec *faster* than race pace. So my long run day is my slowest day and my fastest day, depending on which mile I'm in. It's an extremely simple training plan where every weekday is the same slow-ish pace, and Saturday gets fun. I hardly ever run at race pace while I train, except a few miles in the final couple of weeks prior to the big day.
Running a mountain trail ultra in eleven days. If I can average 16-17 minute miles I should be in the top 20. It isn’t easy to run that slow in training :)
I would try to increase terrain and speed diversity, instead of focusing on a static speed. You shouldn't be doing a full run at exactly the same speed, at exactly the same heart rate, at exactly the same pace, at exactly the same intensity. You should be varying the intensity throughout the run, perhaps peeking somewhere in the center, and using each trailing ends of the training as warmup and cooldown periods. There should be plenty of reasons to slow down and speed up inbetween, incleading terrain variations and form adjustments, aswell as ensuring no two days take you through the same training routine, in order to avoid overuse injuries. It's about more than distance and time, and more like touch typing instead. I would recommend getting thinner, perhaps even minimalist shoes, to get as much sense of feeling on your feets as possible, and to force your feets to work harder to absorb the impact of running. The big running shoes everyone wears these days are like oven mittens for your feet, which essentially stabilize the ground for you, making it impossible to feel anything, and reduces variability, which makes it harder to train yourself to run properly.
Good job on the quick turn around on the edit. I do like the MAF HR strategy and it’s a pity that you had to cut it. It is a bit of a simplification and the Karvonen Formula is possibly a bit more accurate. That said the Garmin vs Strava vs Polar vs Training Peaks vs all the other options of HR training Zones and the differences between their methods of guesstimating the Zones is really confusing.
People don't realize how slow you actually have to run until they do it, than go slower. 80% in zone 2, 20% in zone 4-5. I like to do it with time. If I run for 1 hour I do 80% for 48 min and 20% for 12 min.
Once every couple weeks I like finding a nice up and down hill and go back and forth bout 8plus ( 1 km length or 2km ) times and I've noticed a good increase in my distance for long runs and my lung capacity has improved.
Video came right in time. Been trying to continuously get 21 minute for my 5k. I run a 5k every time I run which it’s been damn near every day and my knees and legs are feeling the pain. I definitely should probably take this advice and not try so hard every time... my mile pace is 7 and a half to 8 minutes.
Just remember, don't try and get a PB every time nor be disappointed if you don't get a PB every time. Take your mind off trying to 'continuously' get 21 minutes for the 5km (which is a very good time) as this will take the pressure off yourself. Go for some longer distances for a while, which will improve your endurance and speed, then re-attempt a 5km. I think you'll be pleasantly surprised. Another way to get your time down is to do short interval repeats - take your heart rate to a new level. I always find my times come down once I build this into my training program.
@@thepsychologist8159 I appreciate you. I am recovering right now and let of my problem is shin splits. They’re holding me back. I had to stop running about 100 hundred yards and call it quits.
@@natechenry Ah not good, that must be tough for you. Are you seeing a sports doctor or physio for this? I've had two foot surgeries over the past 4 years and had to recover from a self-inflicted injury in my earlier running days when I developed tight calf muscles because I was tying my shoe laces too tight! My last operation was in October last year. I started doing some light weight-bearing exercise in early January by riding my bike for a month, then started back running in early February. I trained for a half-marathon in April, which I completed in a respectable time (under the circumstances). But getting back to your shin splints, have you established why you're getting these? Has this happened before? Is it recurring or have you only experienced this for the first time?
Hi Nate. Are you trying to run a high 21min 5k or flat 21min? If u run 5k each day (a reasonable plan- as its 35k a wk...) then you need to train each days 5km at 5:30-5:45 /km which builds the Mitochondria your cell/energy powerhouse at your current fitness ability. Running at race pace just = high stress and stress hormones. If your 22:01 for example thats 4:24/km race pace. Running ATLEAST 1min/km higher than 5k race pace for 6-8wks (be patient and magic will happen) with a wkly 5k harder *but run it at 23min (tempo effort not 5k race pace )...this will all culminate and set a time trial for 8wks later...you will prob run a high 20 ;)
Great video, thanks 🤩🤩👍🏼👍🏼 How or why do you categorize the whole interval day as hard? What is the difference of the warm up / cool down on an interval day compared to a easy day? I would normally say that the 1/3 split in a 4 day running week you refer to would give a total of approximately 85/15 and not 75/25. Interested to hear your thoughts on this.
Maybe easier to just measure time - i run 45 minutes tue, 60 minutes thur, 90 minutes frid, 120 m sunday. Thats 5.15 so make 45 min workout hard then? At the same time i cant be bothered running intervals or hills really - these kind of programs really kills the enjoyment for me. Reminds of school with teachers forcing everyone into anaerobic running since everyone can run right? Now she is here trying to force hill interval body positioning down my ears. I dont know. Then again i dont race and not looking for compete. I really want to to run a marathon, but i realize that 3 years training isnt long enough… i dont have endurance yet - and i am really slow. Doubt that 400 meter intervals will do more much than just jogging easy?
I think you’re right. If you’re training to run the marathon, you would not have need to do 400s, unless you wanted to prepare to run a faster pace for the last half mile or something. But you would want to practice faster paced long-term (hr+) runs; most agree that aerobic development comes first
Personally, I find building distance running into my program helps me with shorter distances/improving my times. It also takes your mind off the track. Also, hill training should not be ignored. As they say "running up hills is sprinting in disguise".
I feel like a genius because last week I ran a 10k to simulate my half marathon race day coming up in 3 weeks. Wore the same clothes, practiced opening my gel/carb packs, tested out my race pace consistency.
@@TheRunExperience Update. The half marathon race went well. My prep weeks before with practicing opening my nutrition, wearing my same clothes, and starting around the same time made the race day super easy. I nailed my pace to hit my goal with only 1 minute to spare. (goal was 2 hours / finished 1:59.09)
Shouldn't you mention people like triathletes or others who choose to run only 2-3 times a week and want to make the most of it? Triathletes make those miles count, i.e., make them hard. They just don't have time for lots of low intensity miles and they don't overtax themselves when doing 2 intense and 1 long run a week
Most people consider their long run as a quality run (aka workout / hard day). There are two factors that make a run a "workout". They are speed or distance / time. Running slow for a long time is just as hard on your body as running fast for a short period. So don't consider your long runs as easy days even though you might be running easy pace.
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I’ve chosen to run a LOT slower this year and so far I’ve had zero injuries.
Yup same…it’s a tough concept to adapt when it comes to actually getting out there but it does work..for me the absolutely critical thing is the recovery post the intervals on the really tough day…so I tend to build up the training all week, effectively stacking up progressively tougher sessions to stimulate a super-compensation cycle then be really careful with 2 days good recovery…first day back after the recovery is then always really good…resting hr helps working out when the SC cycle is complete
I´m now runnimg for years with zero injuries with 80/20 instead of 80/20 as recommended in the Video...
MAF or Maffetone method
@@ezb9289 ?
My main goal is to just finish, regardless of my time.
Perfect timing with this video. My pacing strategy is a disaster. I feel I have all the tools and zero know-how of how to apply it.
I just tried this tonight. It works so well
First thanx for a great running channel. A lot of good common sense info for both beginners and seasoned runners. One thing I have learned, from 30 yrs of running,that I haven’t seen mentioned. The last half mile of a run, whether it be easy or hard, I pick up the pace just enough to notice the difference. This simulates the finish of a race and mentally prepares you for the extra effort. Remember running is mind over matter, if you don’t mind it don’t matter.
Longer intervals, that's what I needed to try! Awesome advice. Tyvm
Love this topic. I'm progressing in my marathon times by training slower and more polarized. I'm more like 90/10, with weekday mileage around 60 sec slower than race pace, and then there's Saturday: long run with odd miles 60-90 sec slower than race pace, and even miles 30 sec *faster* than race pace. So my long run day is my slowest day and my fastest day, depending on which mile I'm in. It's an extremely simple training plan where every weekday is the same slow-ish pace, and Saturday gets fun. I hardly ever run at race pace while I train, except a few miles in the final couple of weeks prior to the big day.
Running a mountain trail ultra in eleven days. If I can average 16-17 minute miles I should be in the top 20. It isn’t easy to run that slow in training :)
Good luck on your ultra!
@@Kelly_Ben Thank you!
legends know it's RE-UPLOAD
I would try to increase terrain and speed diversity, instead of focusing on a static speed. You shouldn't be doing a full run at exactly the same speed, at exactly the same heart rate, at exactly the same pace, at exactly the same intensity. You should be varying the intensity throughout the run, perhaps peeking somewhere in the center, and using each trailing ends of the training as warmup and cooldown periods.
There should be plenty of reasons to slow down and speed up inbetween, incleading terrain variations and form adjustments, aswell as ensuring no two days take you through the same training routine, in order to avoid overuse injuries. It's about more than distance and time, and more like touch typing instead.
I would recommend getting thinner, perhaps even minimalist shoes, to get as much sense of feeling on your feets as possible, and to force your feets to work harder to absorb the impact of running. The big running shoes everyone wears these days are like oven mittens for your feet, which essentially stabilize the ground for you, making it impossible to feel anything, and reduces variability, which makes it harder to train yourself to run properly.
Good job on the quick turn around on the edit. I do like the MAF HR strategy and it’s a pity that you had to cut it. It is a bit of a simplification and the Karvonen Formula is possibly a bit more accurate. That said the Garmin vs Strava vs Polar vs Training Peaks vs all the other options of HR training Zones and the differences between their methods of guesstimating the Zones is really confusing.
Awesome advice. Thank you
People don't realize how slow you actually have to run until they do it, than go slower. 80% in zone 2, 20% in zone 4-5. I like to do it with time. If I run for 1 hour I do 80% for 48 min and 20% for 12 min.
preach it, sister! I also want to know what kind of runs to do at a slow pace apart from long run and easy runs. I'm a 5 day/week runner
Once every couple weeks I like finding a nice up and down hill and go back and forth bout 8plus ( 1 km length or 2km ) times and I've noticed a good increase in my distance for long runs and my lung capacity has improved.
I do it very slowly tho and have only just started trying this after 9 months of running and two injuries from not training my body properly
Morgan, the San Francisco coach--the setting for the Race Pace video looks suspiciously like Portland, Maine. Charles Kahill - South Portland, Maine.
thanks for the informative video!
Video came right in time. Been trying to continuously get 21 minute for my 5k. I run a 5k every time I run which it’s been damn near every day and my knees and legs are feeling the pain. I definitely should probably take this advice and not try so hard every time... my mile pace is 7 and a half to 8 minutes.
Just remember, don't try and get a PB every time nor be disappointed if you don't get a PB every time.
Take your mind off trying to 'continuously' get 21 minutes for the 5km (which is a very good time) as this will take the pressure off yourself. Go for some longer distances for a while, which will improve your endurance and speed, then re-attempt a 5km. I think you'll be pleasantly surprised. Another way to get your time down is to do short interval repeats - take your heart rate to a new level. I always find my times come down once I build this into my training program.
@@thepsychologist8159 I appreciate you. I am recovering right now and let of my problem is shin splits. They’re holding me back. I had to stop running about 100 hundred yards and call it quits.
@@natechenry Ah not good, that must be tough for you. Are you seeing a sports doctor or physio for this?
I've had two foot surgeries over the past 4 years and had to recover from a self-inflicted injury in my earlier running days when I developed tight calf muscles because I was tying my shoe laces too tight!
My last operation was in October last year. I started doing some light weight-bearing exercise in early January by riding my bike for a month, then started back running in early February. I trained for a half-marathon in April, which I completed in a respectable time (under the circumstances).
But getting back to your shin splints, have you established why you're getting these? Has this happened before? Is it recurring or have you only experienced this for the first time?
Hi Nate. Are you trying to run a high 21min 5k or flat 21min? If u run 5k each day (a reasonable plan- as its 35k a wk...) then you need to train each days 5km at 5:30-5:45 /km which builds the Mitochondria your cell/energy powerhouse at your current fitness ability. Running at race pace just = high stress and stress hormones. If your 22:01 for example thats 4:24/km race pace.
Running ATLEAST 1min/km higher than 5k race pace for 6-8wks (be patient and magic will happen) with a wkly 5k harder *but run it at 23min (tempo effort not 5k race pace )...this will all culminate and set a time trial for 8wks later...you will prob run a high 20 ;)
Tune-up that race pace! Download the TRE app, today! tre.onelink.me/I8YZ/3eb5fc43
Great video, thanks 🤩🤩👍🏼👍🏼
How or why do you categorize the whole interval day as hard? What is the difference of the warm up / cool down on an interval day compared to a easy day?
I would normally say that the 1/3 split in a 4 day running week you refer to would give a total of approximately 85/15 and not 75/25.
Interested to hear your thoughts on this.
Maybe easier to just measure time - i run 45 minutes tue, 60 minutes thur, 90 minutes frid, 120 m sunday. Thats 5.15 so make 45 min workout hard then? At the same time i cant be bothered running intervals or hills really - these kind of programs really kills the enjoyment for me. Reminds of school with teachers forcing everyone into anaerobic running since everyone can run right? Now she is here trying to force hill interval body positioning down my ears. I dont know. Then again i dont race and not looking for compete. I really want to to run a marathon, but i realize that 3 years training isnt long enough… i dont have endurance yet - and i am really slow. Doubt that 400 meter intervals will do more much than just jogging easy?
I think you’re right. If you’re training to run the marathon, you would not have need to do 400s, unless you wanted to prepare to run a faster pace for the last half mile or something. But you would want to practice faster paced long-term (hr+) runs; most agree that aerobic development comes first
😍😍😍
Can you give an example of how much slower? If I want my race pace to be 8min per, what would my slower days be at?
about 1:30-2 min slower!
You need to hold the race pace, the pace you wanna race rest of the race in
Remember that it's better to undertrain than to overtrain.
im running the 1600 and the 3200 for track, and i was wondering what i should do to simulate the 1600? would a 1200 at race pace be good?
Personally, I find building distance running into my program helps me with shorter distances/improving my times. It also takes your mind off the track. Also, hill training should not be ignored. As they say "running up hills is sprinting in disguise".
I feel like a genius because last week I ran a 10k to simulate my half marathon race day coming up in 3 weeks. Wore the same clothes, practiced opening my gel/carb packs, tested out my race pace consistency.
nice!!
@@TheRunExperience Update. The half marathon race went well. My prep weeks before with practicing opening my nutrition, wearing my same clothes, and starting around the same time made the race day super easy. I nailed my pace to hit my goal with only 1 minute to spare. (goal was 2 hours / finished 1:59.09)
Shouldn't you mention people like triathletes or others who choose to run only 2-3 times a week and want to make the most of it? Triathletes make those miles count, i.e., make them hard. They just don't have time for lots of low intensity miles and they don't overtax themselves when doing 2 intense and 1 long run a week
Do you consider "Long Runs" as a hard run day?
Most people consider their long run as a quality run (aka workout / hard day). There are two factors that make a run a "workout". They are speed or distance / time. Running slow for a long time is just as hard on your body as running fast for a short period. So don't consider your long runs as easy days even though you might be running easy pace.
👍
😋😋😋😋
Hi crush..
Could not deal with the ear pain and had to quit. Please get a better mic.
It’s the female American accent that grates a bit.Great info though 👍🏻
U should run 2 times in a single month