Running Has Changed: The Rule of 5 Ones

In this video sport scientist and Olympic Marathon coach Lindsey Parry shares reveals a simple yet powerful strategy for runners over 50 to stay injury-free and improve their performance. Watch to discover how you can keep running strong into your 50s, 60s, and beyond.
As Lindsey mentioned, you can grab a strength plan here: coachparry.com...
Save your seat in the training here: coachparry.com...

[@markgransbury8377]

How long/ far would you say is a long run?

[@CoachParry]

Long runs are relative to 3 main factors, age, fitness status and what you are training for.
I use 1hr30-1hr45 as my line for what defines a “long run” ito of where the pace prescription changes from easy to long run.
How long that run becomes is entirely linked to the 3 factors about.

[@Willem-g2t]

I’m 64 and doing core training every day, strength training every 3 days, on mondays a long run, on wednesdays intervals, on fridays a tempo run and on saturdays a recovery run. Thanks for your advice!

[@grantchanin2878]

Hi Willem, great routine and discipline. Well done.

[@Willem-g2t]

@@grantchanin2878 Thank you. I feel as fit as a fiddle!

[@johnmatelski6413]

this is really smart, thanks for this!

[@crstepstudy]

Hi Coach Parry, glad you made the video. The at least one year was new to me lol 👍

[@jans724]

Thanks for these videos Coach Parry!

[@thomasanderson9460]

Thank you Coach

[@JulieCooper-Bierman]

Excellent advice!! Thank you 😊

[@timking1283]

So great advice. Now I’m 55 and I want to run 2-3 ultras a year of 50 to 100 miles . As example this year I ran 2 50 milers and 1 100m, What would you consider a base 5 rules for that goal. They are getting harder to do for sure. I have to log more than one long run in a week, and typical runs are 8-10 miles zone 2 work. I add hill work and intervals and strength. But can’t seem to run the % of the race that I want and end up speed hiking. Which is ok, but I want to do more running like 80%

[@tomhelfinstine9443]

Thank you 😊

[@jonedmonds1681]

I find a 7 day routine tricky, I have progressed best with every 1 in 6 runs being a long run, and 1 hard interval session every 5. Add a bike / row + strength and a swim with 2 rest days a week means a long run every 21 days. Jack Daniels always recommended no more than 25% of mileage being your long run.

[@georgeabraham5672]

Very good

[@Harrythehun]

What is the definition of a "long run "?

[@pck1166]

Depends on what you run normally.
If you normally run 30min, your long run might be 45min in a slower pace.
If you normally run 60min, your long run might be 80-90min in a slower pace.
If you normally run 90min, your long run might be 2 hours or a bit longer.
What ultra runners did when they want to do a long run, I don't know😄

[@goodyKoeln]

Not sure if a bigger car with a bigger engine saves fuel. Hast to be American mathTM. 😅

[@burkans00]

if engine is too small for the car, it will struggle and use more fuel

[@andyderbyshire519]

He also said more efficient I think.

[@royhankey3613]

I’m 70 now and this year I’ve completed a 50 mile ultra and did a marathon 3 weeks later, I run approximately 30 miles a week what do you recommend I do to enhance my running performances

[@AncoraImparoPiper]

I think it's the strength training he mentions. Download his plan.

[@jjndz3782]

You like over 50s lol but this definitely applies to us as well.

[@JJBpilot]

Does just walking qualify on the day off with no exercise???

[@andyderbyshire519]

Depends on the intensity I guess. What is your resting heart rate and how high does it go during walking?

[@richardnimo]

No need for cheesy background music. Please.