Enjoy anything 5km and less, absolutely love intervals...those faster efforts between 1min and 5min whether its on flat or hill repeats always leave me buzzing...as a 57 year old it's the closest i can get to the joy of running all out like a child when you ran freely without inhibition
I love interval training, always tend to do the last rep harder and found that when I have hit paces in that rep I didn't know I could do it gave me confidence to try and get that pace more often
I sometimes do a spinning class at the gym instead of always doing interval training. I find this helps with my steady/Easy runs and helps me prevent injury. I
Hey Guys. I needed this episode, i listened to it on my easy run today - i am also a bit guilty of only having "one pace". This podcast has convinced me to introduce interval training into my training. I started running mid Jan to loose weight (106kg), now i am running cos i just love it, and as a benifit i have lost 15 kgs and have a much healthier lifestyle. Massive thank you to the whole team, this Channel and podcast is funny, informative and motivating. Keep up the great work. Cheers From South Africa. PS i am signing up for my first Half Marathon in Feb 2025......
10:43 100% what Sarah says some of my best runs (running pace versus effort and enjoyment) have been the times where the only aim is to do say 3 runs a week and just said I’ll run what I feel like and have the time to do that day. Good for the head space
I do Orange Theory Fitness, and interval training is a major component of our treadmill work. I really believe it has helped me be faster on 5ks and up. At 63, my VO2 max is 42
I did the interval session at 21:20 yesterday! 10km, 1k on 1k off for 5 reps. Slower reps felt much slower than they actually were and it was a brilliant workout 👌
24:33 I love when someone on the Running Channel says something that I have found to be true but didn't know how to word it well. When I started 400 meter training I initially thought about how tough it was. But then I started realizing how satisfying it was. I think it is the best run for mental state. Andy described why perfectly.
I cannot wait to hear the breakdown of Rick’s (& Sarah’s) 5 past 2 half 😂 next week. I listened to this right at the start of a 9 miler today and you guys just kept me company with lots of laughs.
@@runningchannel it’s quite unfortunate that Erratic has such similar spelling to another non-similar meaning word! Thanks for the laughs today as I drove a long drive to a patient visit 😂🥰🏃🏻♀️😘
I was listening to the podcast version of this on Monday while running a TRC interval session 4*1km,200m. I did have to pause my watch after the first rep and switch to music for the motivation, because that is one hard session! Especially running into the wind from the tail-end of storm Ashley. But bossed the session, went back to the podcast for the cool down and was smug all evening.
If I ever feel like I’m going to fall off pace during an interval I always tell myself this is my last opportunity to go this fast for a week, so enjoy it!
A timely pod. Just finished my first marathon and hoping to use the fitness from that to do what Andy said and chase PRs at shorter distances. A lot of the lead up to my marathon was focused on feeling comfortable holding marathon pace, so I'm looking forward to doing faster interval work! I'm basing my summer training on Jack Daniels' Running Formula, and find his language around Reps, Intervals and Threshold useful in clarifying the purpose of different kinds of intervals (running form, Vo2 max and processing lactate, respectively).
I've found since aging the changes of weather affects me so much more. Last year i lost my car and didn't have one for over two months. So I didn't go to the gym and socialise etc. I love intervals since this June onwards. I love the structure of it.
Re the marathon majors, UK athletics should create a UK Marathon Majors. We could have six (ish) marathons, it would give people a reason to apply for one other than London thus getting their numbers up, and we could have a nice new shiny medal without international travel. just an idea..?
In South Africa, there is a trail series "Prestige Trailrun Series", where each gives you a piece of a medal that you then build. Got me to enter the entire series multiple times to build the complete set each year. Something to add maybe to your idea
Sum up for entry level Speedwork fast efforts around 30 to 1 Minute and longer recovery 2-3min rest 2 sets with longer rest in the middle 2*4*200/250m for example total volume is lower. Walking rest VO2 MAX 3-5*3-5min at 5K or 10K race pace could be 4*800-1200m with 2 min break (6-8 times is for longer distance)
I'm feeling you Andy. I've had a pretty rubbish race season, including injury and illness and as a result poor results that have brought me down. I'm just looking forward to my next race which is a 50k with less time stress compared to a road race.
Thank you so much for answering my question. Doing it during the training is such a great idea! Still learning alot but I think I was worried about taking too much rest as I want to capitalise on the fitness just after the marathon training.
Andy, sorry to hear you've had a tough time, although it sounds like you're getting back on top of things. In any case, if your illness and injury are behind you, you are ready plan for next events, and to build up to them (which I love about running - working towards a goal while you see your fitness improving). It might still be that you have to let go of your current goals (a marathon this December?), but perhaps you could replace that goal by a Spring marathon, perhaps preceded by a half marathon, and the aim being to PB in both? I'm not sure what the UK running calendar looks like, but if you were a Dutch runner I would suggest the City-Peer-City half marathon in The Hague in March, followed by the Rotterdam marathon in April. Obviously, many popular marathons will be sold out by now, but can you still get in as a journalist runner?
Congrats Rick - that’s outstanding 🎉🎉!! But honestly I had no idea where you were going with that Apple analogy and even after you explained it, well….🤔
I never run intervals. I started running in January after a 2 week stay at the hospital with a clogged up artery at 48. I was at 103 kg. Started running, lost 23 kg till today (October). Increased my VO2Max from 40 to 48 and I run a 10k every day except Sunday (when I have 2 hours of dance class with my wife). I can easily run 10k under an hour and I'm not even running at full effort as I'm more concerned with consistency and avoiding injury than achieving best times. Works for me. I don't intend to change anything about my running. I might increase distance at some point.
Dear Running Channel: I've just been watching a documentary on British Hip-Hop and notice Rick behind the booth of Charlie Sloths 1Xtra show during the recording of Mans Not Hot! How has this never been mentioned on the podcast?
Cool, cool, still not going to do interval training though. I'm just a casual runner (60-80km/week) and all of that is in slow zone 2. I don't push it unless I'm in races. I still get PRs over time, and have no desire to ever reach subelite times. Every time I've tried to incorporate any form of interval running, I've injured myself and couldn't run for weeks. Whereas I can run zone 2s week over week, steadily building my aerobic capacity without coming close to any sort of injury.
I feel kinda similarly. I go out at whatever pace feels sustainable for my legs on a given day, for as long as I’m having fun and things feel good. It’s virtually all zone 2 and 3 stuff, in the same sort of 60 to 80 km per week range most weeks. The exception is the final kilometre of a run; if I’m feeling good, I’ll usually try to push the pace and see how fast I can run that stretch.
Have you ever done Threshold 3*8 min at vent Threshold you can feel it when breaths per minute big up. Takes less off a toll to the body and widens the range of running.
I LoveLoveLove a good interval session. Not much feels better than when look at your workout and are positive you can't do the interval session and then you completely nail it. Also Run.Improve.Repeat sweatshirt and tech vest when!? (Please make a vest, i hate running in a t-shirt)
Strange running injuries? I'm prone to tripping and now keep a photo file of all my best bloody knees. The most spectacular: an ancient border coly tripped me by running between my legs from behind, resulting bloodied knees and two black-eyes; I was attacked by traffic cone three-miles into the 2018 Southampton half-marathon, two bloody knees and bleeding elbows; and, back in April I was felled by a sleeping policeman, both knees bloodied again! It's like being a kid again.
Andy don't worry. I had a similar prblem this year after running the first marathon last year i followed with one plan after another leading up to running 90km a week and 5 to 6 days, with 2 strengh sessions on top. i was faster than ever and on goalpace to 3:15 or maybe even 3h but i noticed i started dreading the running and needing to stay away from beeing sick and found it more and more difficult to manage it into normal life and family. But i wanted it to be fun and enjoyable so i decided to cancel the next arathons and just go 3 tmes a week to the gym and run as often as i wanted, what pace i wanted and what distance i wanted. And the fun came back instantly. It's so much more rewarding running 5 km with your kid and talk than chasing the next big thing or goal. But might not be the right solution for you :) About the record topic i had a question in the last one, so maybe there could be an answer in another one about it. I would presume the most part in new records dont come from tech or training but more or less better doping regimes. It would be a wonder if running would magically be the only sport where the top athletes arent doped up to their nose. I always wonder at what time the doping becomes necessary. Maybe 2:15 or even 2:20?
Last week, on a treadmill, I tried something different. I started at an easy pace and increased the speed every 1 km. Is that a good idea to do it again sometimes or should I stick to intervals if I want to spice up my training ? I can't wait to watch (and laugth) the half marathon video !
I've been doing interval training with the dog. Her comfortable pace is a good 2 min/mile faster than my 5k pace. It's an 'fun' session as I don't know how long the hard bits are going to be or when the rests are when she finds something interesting that needs sniffing.
Some random woman told me I needed to do interval training not slow easy running whilst I was running earlier (I was on my shakeout before my race tomorrow) - honestly
you can literally do intervals at any intensity, it all depends on the purpose of the session. Change rep length or rest to get desired effect. Threshold is a state not a pace. 1. Slow Long Intervals (fully aerobic) 2. Intervals at threshold 3. Intervals at vo2 max or higher intensity
I have the problem where I keep trying to do an easy run, but my watch indicates that I’m steadily creeping up to zone 4, even though I don’t feel like it. Can intervals help this?
I can't run continuously 😅 I can only run/walk/run/walk...my first half-marathon was 2:34...second was 2:15...3rd was 1:54...4th was 1:59 and I was overtaken by someone dressed in a t-rex costume 😂😂😂
Rather than an apple it sounds as if like is more like a toblerone shape wise.. just saying. A week later I'm still trying to understand the metaphor tbh
Guys, can you actually talk about the subject of the thumbnail. You seem like nice people and good friends but I didn’t click for ten minutes of pub chat.
Maybe I'm crazy but I look forward to my interval session every week, going fast is fun!
That’s GREAT!!!
I agree. I love it.
@@BAMK 100%! Slow, easy running gets so boring (but still necessary) so having that speedier stuff really helps 😍
Totally agree! It's challenging to do them, and fun.
It's great. Loved going fast then I got old. Now I try to remain injury free so I can just run.
I'm happy you're back Andy, don't worry! 🎉
Enjoy anything 5km and less, absolutely love intervals...those faster efforts between 1min and 5min whether its on flat or hill repeats always leave me buzzing...as a 57 year old it's the closest i can get to the joy of running all out like a child when you ran freely without inhibition
Me too but I have to be careful on hill repeats my Achilles protest. 5k race a distance that is perfect, it's over pretty quickly.
I love interval training, always tend to do the last rep harder and found that when I have hit paces in that rep I didn't know I could do it gave me confidence to try and get that pace more often
As someone giving Sarah stick on Strava, sorry! But it was all out of love for you both 😂😂😂 Plus, love the original trio, just also love Tom ❤😂
Parkrun in the morning and The Running Channel podcast in the evening, can't get any better 😅
It literally can
I sometimes do a spinning class at the gym instead of always doing interval training. I find this helps with my steady/Easy runs and helps me prevent injury.
I
Me too 😊
Thank you Andy for being honest and vulnerable. Thank you Sarah for your creative problem solving. Thank you Rick for… being there?
Glad that you are back with your half marathon
Thank you for your vulnerability, Andy. Congrats on your half, Rick. And I wager you're a fine pacer, Sarah!
Loved the episode. Hope you find your mojo soon Andy, great job Sarah and Rick on the half marathon. As for "Life is an apple...." no comments 🤣🤣🤣
I've signed up for next year's Loch Ness marathon. It will be my first marathon.
Its only a season Andy. Seasons change, keep your head up and as I say to myself, "Don't let this beat you!".
Hey Guys. I needed this episode, i listened to it on my easy run today - i am also a bit guilty of only having "one pace". This podcast has convinced me to introduce interval training into my training. I started running mid Jan to loose weight (106kg), now i am running cos i just love it, and as a benifit i have lost 15 kgs and have a much healthier lifestyle. Massive thank you to the whole team, this Channel and podcast is funny, informative and motivating. Keep up the great work. Cheers From South Africa. PS i am signing up for my first Half Marathon in Feb 2025......
10:43 100% what Sarah says some of my best runs (running pace versus effort and enjoyment) have been the times where the only aim is to do say 3 runs a week and just said I’ll run what I feel like and have the time to do that day.
Good for the head space
I do Orange Theory Fitness, and interval training is a major component of our treadmill work. I really believe it has helped me be faster on 5ks and up. At 63, my VO2 max is 42
You guys are so amusing… I listen on my podcast and then have to tune in to see everyone’s facial expressions… informative and entertaining!
"Hey mate, we just ran 5:09... you flippin' HOOLIGAN!" 🤣🤣🤣
I did the interval session at 21:20 yesterday! 10km, 1k on 1k off for 5 reps. Slower reps felt much slower than they actually were and it was a brilliant workout 👌
Amazing!! 👏👏👏
That is a great workout. Great Training for longer runs.
24:33 I love when someone on the Running Channel says something that I have found to be true but didn't know how to word it well. When I started 400 meter training I initially thought about how tough it was. But then I started realizing how satisfying it was. I think it is the best run for mental state. Andy described why perfectly.
I cannot wait to hear the breakdown of Rick’s (& Sarah’s) 5 past 2 half 😂 next week. I listened to this right at the start of a 9 miler today and you guys just kept me company with lots of laughs.
so so so soon!
@@runningchannel it’s quite unfortunate that Erratic has such similar spelling to another non-similar meaning word! Thanks for the laughs today as I drove a long drive to a patient visit 😂🥰🏃🏻♀️😘
Love the POD guys. I had to laugh about the apple and poor Sarah with the pacing 😊
Currently working up to "Norwegian 4x4" interval training, love it
I was listening to the podcast version of this on Monday while running a TRC interval session 4*1km,200m. I did have to pause my watch after the first rep and switch to music for the motivation, because that is one hard session! Especially running into the wind from the tail-end of storm Ashley. But bossed the session, went back to the podcast for the cool down and was smug all evening.
If I ever feel like I’m going to fall off pace during an interval I always tell myself this is my last opportunity to go this fast for a week, so enjoy it!
I absolutely loved that apple illustration!! 🤩
Estimated VO2Max of 31, getting out of bed is an interval session for me
A timely pod. Just finished my first marathon and hoping to use the fitness from that to do what Andy said and chase PRs at shorter distances.
A lot of the lead up to my marathon was focused on feeling comfortable holding marathon pace, so I'm looking forward to doing faster interval work!
I'm basing my summer training on Jack Daniels' Running Formula, and find his language around Reps, Intervals and Threshold useful in clarifying the purpose of different kinds of intervals (running form, Vo2 max and processing lactate, respectively).
I've found since aging the changes of weather affects me so much more. Last year i lost my car and didn't have one for over two months. So I didn't go to the gym and socialise etc. I love intervals since this June onwards. I love the structure of it.
Sympathy for Andy. I'm training for Malaga half, woke up Friday with an ankle injury. Was up to 45km per week. Now very concerned!
Re the marathon majors, UK athletics should create a UK Marathon Majors. We could have six (ish) marathons, it would give people a reason to apply for one other than London thus getting their numbers up, and we could have a nice new shiny medal without international travel. just an idea..?
Love this idea. Brighton, Edinburgh and Manchester would be a good starting point.
In South Africa, there is a trail series "Prestige Trailrun Series", where each gives you a piece of a medal that you then build. Got me to enter the entire series multiple times to build the complete set each year. Something to add maybe to your idea
Sum up for entry level
Speedwork fast efforts around 30 to 1 Minute and longer recovery 2-3min rest 2 sets with longer rest in the middle 2*4*200/250m for example total volume is lower. Walking rest
VO2 MAX 3-5*3-5min at 5K or 10K race pace could be 4*800-1200m with 2 min break
(6-8 times is for longer distance)
I'm feeling you Andy. I've had a pretty rubbish race season, including injury and illness and as a result poor results that have brought me down. I'm just looking forward to my next race which is a 50k with less time stress compared to a road race.
Thank you so much for answering my question. Doing it during the training is such a great idea! Still learning alot but I think I was worried about taking too much rest as I want to capitalise on the fitness just after the marathon training.
Andy, sorry to hear you've had a tough time, although it sounds like you're getting back on top of things. In any case, if your illness and injury are behind you, you are ready plan for next events, and to build up to them (which I love about running - working towards a goal while you see your fitness improving). It might still be that you have to let go of your current goals (a marathon this December?), but perhaps you could replace that goal by a Spring marathon, perhaps preceded by a half marathon, and the aim being to PB in both?
I'm not sure what the UK running calendar looks like, but if you were a Dutch runner I would suggest the City-Peer-City half marathon in The Hague in March, followed by the Rotterdam marathon in April. Obviously, many popular marathons will be sold out by now, but can you still get in as a journalist runner?
Nice to see Rick pacing Sarah to a half marathon😂😂😂
Congrats Rick - that’s outstanding 🎉🎉!! But honestly I had no idea where you were going with that Apple analogy and even after you explained it, well….🤔
Your most useful training video!!!
Really glad you found it so helpful!
Btw, for gym work, the concept of functional overreaching is mostly addressed as progressive overload
I never run intervals. I started running in January after a 2 week stay at the hospital with a clogged up artery at 48. I was at 103 kg. Started running, lost 23 kg till today (October). Increased my VO2Max from 40 to 48 and I run a 10k every day except Sunday (when I have 2 hours of dance class with my wife). I can easily run 10k under an hour and I'm not even running at full effort as I'm more concerned with consistency and avoiding injury than achieving best times. Works for me. I don't intend to change anything about my running. I might increase distance at some point.
What’s the point of this comment? You’ve just said, “I don’t know how to train.”
Dear Running Channel: I've just been watching a documentary on British Hip-Hop and notice Rick behind the booth of Charlie Sloths 1Xtra show during the recording of Mans Not Hot!
How has this never been mentioned on the podcast?
Getting a 10k PB 2 weeks after a fast marathon with a good buildup works fine. Done that 3 times so far.
Good talk there, i learn a lot. Please make a details dive on Garmin coach feature. ❤
Okeydokey! Glad you enjoy the podcast
Intervals or hill sprints are my favourite sessions of the week by far, but maybe I'm nuts. 😂
Life is like an apple🤣🤣🤣
Yet another Rick banger💪
Cool, cool, still not going to do interval training though. I'm just a casual runner (60-80km/week) and all of that is in slow zone 2. I don't push it unless I'm in races. I still get PRs over time, and have no desire to ever reach subelite times. Every time I've tried to incorporate any form of interval running, I've injured myself and couldn't run for weeks. Whereas I can run zone 2s week over week, steadily building my aerobic capacity without coming close to any sort of injury.
I feel kinda similarly. I go out at whatever pace feels sustainable for my legs on a given day, for as long as I’m having fun and things feel good. It’s virtually all zone 2 and 3 stuff, in the same sort of 60 to 80 km per week range most weeks. The exception is the final kilometre of a run; if I’m feeling good, I’ll usually try to push the pace and see how fast I can run that stretch.
Have you ever done Threshold 3*8 min at vent Threshold you can feel it when breaths per minute big up. Takes less off a toll to the body and widens the range of running.
Running my first ever race tomorrow 😎
The Duxford Dash 10km
Hoping for a pb of sub49 😬
Poor Sarah getting picked on well done on pb on Oxford half. Nice to see Andy back. Rick is getting cheeky for old man
Los quiero mucho a los 3. Saludos desde México :)
I LoveLoveLove a good interval session.
Not much feels better than when look at your workout and are positive you can't do the interval session and then you completely nail it.
Also Run.Improve.Repeat sweatshirt and tech vest when!? (Please make a vest, i hate running in a t-shirt)
Strange running injuries? I'm prone to tripping and now keep a photo file of all my best bloody knees.
The most spectacular: an ancient border coly tripped me by running between my legs from behind, resulting bloodied knees and two black-eyes; I was attacked by traffic cone three-miles into the 2018 Southampton half-marathon, two bloody knees and bleeding elbows; and, back in April I was felled by a sleeping policeman, both knees bloodied again!
It's like being a kid again.
Andy don't worry. I had a similar prblem this year after running the first marathon last year i followed with one plan after another leading up to running 90km a week and 5 to 6 days, with 2 strengh sessions on top. i was faster than ever and on goalpace to 3:15 or maybe even 3h but i noticed i started dreading the running and needing to stay away from beeing sick and found it more and more difficult to manage it into normal life and family. But i wanted it to be fun and enjoyable so i decided to cancel the next arathons and just go 3 tmes a week to the gym and run as often as i wanted, what pace i wanted and what distance i wanted. And the fun came back instantly. It's so much more rewarding running 5 km with your kid and talk than chasing the next big thing or goal. But might not be the right solution for you :)
About the record topic i had a question in the last one, so maybe there could be an answer in another one about it.
I would presume the most part in new records dont come from tech or training but more or less better doping regimes. It would be a wonder if running would magically be the only sport where the top athletes arent doped up to their nose. I always wonder at what time the doping becomes necessary. Maybe 2:15 or even 2:20?
Last week, on a treadmill, I tried something different. I started at an easy pace and increased the speed every 1 km.
Is that a good idea to do it again sometimes or should I stick to intervals if I want to spice up my training ?
I can't wait to watch (and laugth) the half marathon video !
Please do the lochness marathon! 😁
I can’t imagine eating beans before any race at any speed 😂
I do intervals twice a week but saw this video and immediately thought “must do more intervals!”
twice is enough!!
Well done Rick! Can I ask what Garmin predicts your 1/2 marathon time now and do you think it is accurate?
I've been doing interval training with the dog. Her comfortable pace is a good 2 min/mile faster than my 5k pace. It's an 'fun' session as I don't know how long the hard bits are going to be or when the rests are when she finds something interesting that needs sniffing.
If you play football twice a week, should you skip interval sessions, as in a way football is a form of mixed intensity runs?
Sorry Sarah for thinking you're a bad pacer when all Rick actually wanted was a sweeper. Kudos to Rick tho, that was hard. 👍🏼
Intervals and Fartlek are my favourites. Tabata sprints nearly killed me though!
what do you love about them?
Some random woman told me I needed to do interval training not slow easy running whilst I was running earlier (I was on my shakeout before my race tomorrow) - honestly
Completely un asked for?
I came here for the useless banter and all I got was science and solid advice. 😢
I'm not a huge fan but I do Yasso 800s once a week or so. Seems to work alright
Not specific for half Marathon or Marathon running but a great short Intervall option for Marathon running.
Great that it works for you!!
Yeah, I think five past two is a good goal for the women's marathon elite to aim for.
you can literally do intervals at any intensity, it all depends on the purpose of the session. Change rep length or rest to get desired effect. Threshold is a state not a pace.
1. Slow Long Intervals (fully aerobic)
2. Intervals at threshold
3. Intervals at vo2 max or higher intensity
Rick and I have the same VO2 max, that's neat
👏
Isnt Sydney now a major?
Well done Rick
Savage times
My half PB is 2:04🤦♂️
I have the problem where I keep trying to do an easy run, but my watch indicates that I’m steadily creeping up to zone 4, even though I don’t feel like it. Can intervals help this?
I’m at the point where I want to run faster but I don’t want to run fast. I dread intervals and speed sessions.
So, Sarah replaced the carb loading by fat loading at breakfast due to the expected lower pace. Perfectly understandable mistake.
“It beggars belief”
careful Andy or the Kenyan government will demand an apology for your doubts 😂
Or also known as progressive overload :)
The women's marathon WR was mad, even in my local town people are talking about it
Damn! Sara knows how to hold a grudge....😂😂
I can't run continuously 😅 I can only run/walk/run/walk...my first half-marathon was 2:34...second was 2:15...3rd was 1:54...4th was 1:59 and I was overtaken by someone dressed in a t-rex costume 😂😂😂
I think Sarah is a great pacer, Rick is just crap at being paced.
Also congrats, at missing 5 past 2.
Ha ... for the longest time I thought Andy was saying 'Functional Over Eating'.
Imma be honest with you guys, running intervals really sucks like heck, but it's the training that improve your time trial runs😅
👟
Where is Tom??
Bring back Tom! 😭
Only Andy would think a 40kg bench might be a good target 🤣
Rather than an apple it sounds as if like is more like a toblerone shape wise.. just saying. A week later I'm still trying to understand the metaphor tbh
Sydney marathon is rubbish… Gold Coast marathon is the best marathon in Australia ❤❤❤
Andy……..this too shall pass
I’m like Rick. I have one pace :-/
What pace is that?
@@runningchannel it depends how fit I am! Fitter = faster. Also, capable of holding that pace for longer. Lately, not very fit :'-(
USA doesn't need 3 majors, demote Chicago and add Sydney
Guys, can you actually talk about the subject of the thumbnail. You seem like nice people and good friends but I didn’t click for ten minutes of pub chat.
Weird unhealthy reaction to another person's success, Sarah. Nuff said there.
Really love the channel, but when u start talking in km's, I ain't got a clue what u are on about
Please Hind language