Sir me 3:20 ki pace se 10 km krta hu every mondy or 20x400 70 sec with 55 second recovery Long 25 km with 3:50 pace Mera target 42 km 2 hour's 25 minutes h after 1 month vasai virar merathone please tell me program
Thanks sir for sharing your experience..... only 1 question... what will be the beat time to do tempo run...(like in morning with empty stomach)or in evening
Sir, morning is best time since all races are held in morning and it's nice for simulating race conditions. But it would be better if u have a banana and a cup of tea half an hour before workout or any other snack as per your preference.
Sir sure. Ur timing is really good for ur age. Sir upto 15th July I think u shud do only slow and medium pace running and build a strong foundation base. After 15th jul we can add some speed workout 2 days in a week. And for ur age, strength training is very necessary 2 days in a week. Pls watch my video on strength training for runners.
Tempo running सामान्यतः लॉन्ग डिस्टेंस रनिंग में तेज़ रफ़्तार ( उदाहरण के तौर पर 3:50 min/km) को लम्बी दूरी तक बनाये रखने में मदद करता है। Tempo running में हम अपनी क्षमता का 70-80% इस्तेमाल करते है। क्योंकि 90% क्षमता हम रेस में करेंगे। और हार्ट रेट भी ज्यादा से ज्यादा 80% के सीमा में होनी चाहिए।
Nice superb reply. Surendra bhai aaj se mere saare videos English aur Hindi dono language mein honge. Maine Hindi upload kar diya hai mere channel pe. Aaj shaam tak upload ho jayega. Dhanyawad. Aapke kehne pe maine Hindi videos bhi start kar diya.
Speed workouts in last two months before race like Interval training, tempo running FARTLEK etc. 2-3 days in a week. Only speed workouts can improve your timing. You can check my videos on these speed workouts.
I want to complete 5k in 20min but my current pb is 23:00 min so What pace of my tempo run should be ...I run 20 min now 1min slow 1min fast with pace 4:37 ....
You should try doing one tempo run every week two months before race. You can do 3 kms tempo run at an average pace of 4 min 20 seconds per km. You should be able to progress to 3 min 50 seconds per km within 6 weeks by doing this tempo run every week.
Sir last 15 days u shud do Tapering i.e reduce the volume of run or workouts. Concentrate on doing fast runs every second day like Interval training tempo runs etc. Keep the workouts short and sharp. One day before race take rest or only warm up for 15-20 mins. All the best for ur race
Running information ki leye best youtube channel .
Thanks a lot for the complement. This will motivate me to come up with more quality videos. ❤️❤️🙏🙏
I find tempos are absolutely crucial for speed endurance. Slightly slower than threshold but quick enough to get similar benefits and last longer
Yes sir, absolutely.
Awesome content bro....Keep up the good work.
I will look forward for more long distance running related content on this channel.
Thanks a lot for complementing. Will keep working harder with more content.
Amazing
another awesome running video! have a good weekend!
Wish u a great weekend too. Thanks.
Sir me 3:20 ki pace se 10 km krta hu every mondy or 20x400 70 sec with 55 second recovery
Long 25 km with 3:50 pace
Mera target 42 km 2 hour's 25 minutes h after 1 month vasai virar merathone please tell me program
Another great videos 🔥🔥
Thank you so much Sohail.
Very very Good information
Thank you so much. ❤️❤️
Bhai aise he video bana Te rahena
👑king bekele
Agar aise he video bana Te rahe to ek din Sara India eliud kipchoge ki taraha dodne lage GA
Thanks for complementing. Isse mujhe aur motivation mulagi ache videos banane mein.
Mane bhi sir jb se tempo running start ki mre performance me improvement aayi
5000m 20_22 mint se 17-18
Ort 10000m 42_46mint se 36-37 mint
Ok so nice. Keep training.
@@eliterunning agr pancreas ki problem na hoti to national record torr chuka hota
🏃♂️👏👏👏👏👏
Thanks sir for sharing your experience..... only 1 question... what will be the beat time to do tempo run...(like in morning with empty stomach)or in evening
Sir, morning is best time since all races are held in morning and it's nice for simulating race conditions. But it would be better if u have a banana and a cup of tea half an hour before workout or any other snack as per your preference.
There is no problem in doing this workout in the evening. Absolutely fine.
@@eliterunning thanks sir
My event is 1600m so how much distance tempo run should i do to get excellents result pls reply
I wud do one Tempo run of 4-5 kms slightly fast and Another endurance type Tempo of 10-12 (3.30 - 3.45 pace) kms for 1600m .
Very interesting!
I’m 55 and under 3h10’ marathoner. Should be racing on 12 of September and looking for good training. Could you help?
Thanks
Sir sure. Ur timing is really good for ur age. Sir upto 15th July I think u shud do only slow and medium pace running and build a strong foundation base. After 15th jul we can add some speed workout 2 days in a week. And for ur age, strength training is very necessary 2 days in a week. Pls watch my video on strength training for runners.
Thank you so much!
💜💚
Ye race kitne km ki kr sakte hai 1600mtr vale aur 1km kitne ka le jana hai
Tempo runing kya hota hai mujhe sMjhna hai Sir Par aap to hindi me banate to samjh pata please help me sir thank you
Tempo running सामान्यतः लॉन्ग डिस्टेंस रनिंग में तेज़ रफ़्तार ( उदाहरण के तौर पर 3:50 min/km) को लम्बी दूरी तक बनाये रखने में मदद करता है।
Tempo running में हम अपनी क्षमता का 70-80% इस्तेमाल करते है। क्योंकि 90% क्षमता हम रेस में करेंगे।
और हार्ट रेट भी ज्यादा से ज्यादा 80% के सीमा में होनी चाहिए।
Nice superb reply. Surendra bhai aaj se mere saare videos English aur Hindi dono language mein honge. Maine Hindi upload kar diya hai mere channel pe. Aaj shaam tak upload ho jayega. Dhanyawad. Aapke kehne pe maine Hindi videos bhi start kar diya.
Half marathon I am hitting in 1 hour 24 min
How can I go under 1 hour 10 min??
Speed workouts in last two months before race like Interval training, tempo running FARTLEK etc. 2-3 days in a week. Only speed workouts can improve your timing. You can check my videos on these speed workouts.
I want to complete 5k in 20min but my current pb is 23:00 min so
What pace of my tempo run should be ...I run 20 min now 1min slow 1min fast with pace 4:37 ....
You should try doing one tempo run every week two months before race. You can do 3 kms tempo run at an average pace of 4 min 20 seconds per km. You should be able to progress to 3 min 50 seconds per km within 6 weeks by doing this tempo run every week.
@@eliterunning thanks sir
I will start from upcoming friday...
Sir mera current PB 21:50 ho gya h abb tempo pace me kitna changes karna chahiye ?
I roughly have 30 days....
My event is 5km soon what should i do ?
Sir last 15 days u shud do Tapering i.e reduce the volume of run or workouts. Concentrate on doing fast runs every second day like Interval training tempo runs etc. Keep the workouts short and sharp. One day before race take rest or only warm up for 15-20 mins. All the best for ur race
Run dgn sy 🙂🙃
hi..shoud i do tempo run based on pace or heart rate ?.
Most elite runners do Tempo Runs based on pace.
@@eliterunning tq so much
Sir hindi Mai bola karo please samaj nahi ata hai hame
Hindi mein bhi hai same video - th-cam.com/video/7iFsWNXKXHI/w-d-xo.html
@Think3Coach