1. Long and slow distance run: once/week, minimum 90 minutes (trails are good) 2. Short to medium fast run: once/week, 30-60 minutes (paved surface or track) 3. Interval run: 1/4 mile (at fast pace) repeats are good, 10 intervals (1/4 mi @ fast, 1/4 @slow/walk/shuffle)
My 1.5 mile time in basic was 8:4x….. the first mile I was able to complete after my hip surgery brought tears to my eyes. Now I feel like I’m starting running all over. Thanks for the vid.
That's funny my Dad fell out of a tree stand hunting when I was a kid and is in a wheelchair. So when I'd go running as a kid he'd ride the ATV next to me.😂
Exercise physiologist here. Use perceived effort aka the talk test for long runs. HR is relative to every person. 50-60 year old probably won’t be doing 150 bpm for an hour unless they are elite. Every thing else is spot on. Like Trilly says, you’re training your energy systems as much or more than actual muscle. Thank you for the daily motivation on your podcast TH-cam and truck talk videos. Thank you for your service Chad.
Happy Veterans Day my brother and thank you for your service. Saw that 1 mile loop show and like your advice for running and overall health. After 10 years of being Army retired and overweight its time to get back into shape and it looks like running really is the only way. Like your advice keep it up. Already doing 90 minutes run/walk and 30 minute interval and hill work during the week. Go For Broke!
Hi Chad. First off I'm 72 and spent 2 years on Yankee Station and its just me but I'm not comfortable with the whole veterans day and thank you for your service thing, that said thank you for your service. When I ran and trained, one day a week I did Fartlek training which is exactly the same but completely different than interval training. I looked at it as training myself to recover on the run. Thanks for the opportunity to comment.
Solid and easy to understand. Thanks for making this one. Each of these types of training runs hit a different aspect of the game. Mixing it up keeps it fresh and challenges the runner in different ways.
Like I mentioned in the flag video regarding half staff flying . I am a new viewer. What I didn’t realize as I go through your content, is the range of topics you discuss… guns, electric cars, our great American flag and now running…looking forward on catching up. Keep ‘em coming. Thanks
Absolutely fabulous advice! Following something very similar, and staying consistent, I always had noticable improvements in my distance, speed and overall performance.
Thank you! I have been 24/7 Israel/Hamas and American decline and it was nice to change the subject at least long enough to eat my breakfast! I appreciate your simple advice. I've run my whole adult life but never really trained specifically beyond increasing mileage for a trail marathon. After my running injury is healed, I am going to include your suggestions. I have done a great job at teaching myself how to run really slowwwwllllly, lol, but this should help with my pace!
I quit drinking three years ago today and quit smoking cigs 14 months ago...I'm usually a mountain biker but I broke it and haven't repaired it yet so a couple months ago I began jogging a 3-4 mile loop near where I live and what is also nice for my running is that I live near a groomed dirt road that's closed for pedestrians only and I love to jog down it!! Always dreamed of starting to run and here I am! You're absolutely right it's invigorating! I feel alive again when I go. I live in Maine so it's cold now and it's a tougher experience but I'm gonna get out there cause I haven't gone lately!!
I miss running so bad I was a runner my whole life cross country long distances and now my hips are bad I need a full hip replacement on my left my right hip is not far behind it so those days are over. Enjoy it while you can, I’m 51 years old.
I've been an endurance athlete most of my life. What Chadd says is excellent advice. Once your body become accustomed to the effort running becomes a mental game. Never wear headphones or listen to music when you run. Not only is it dangerous on the road or street, It's a crutch and will prevent your mind from becoming as strong as it should be. Also, on the long runs run with a friend and run slow enough that you can talk the whole time. It's good for you and it's the best therapy you'll ever get.
My long run is 3 hours, distance doesn't matter... I do this at least 1 a week maybe 2 times... I drink Tailwind (Berry flavor) endurance, great fuel source for me, along with nutrition...
You definitely need to try things to see how they work. I like Tailwind. I have not heard of the product you mentioned, but I am sure it is similar. I hate eating at aid stations and just hate eating while I am running at all. Good information!!
Good stuff!! I got into lifting for awhile, but I realize that running is the best for the 'end game'....I am going to get back into running. I would rather be skinny than fat...I am getting old, so I am going to try and get back up to 3.1 runs 2-3 times a week. I think if you can do 2 miles just starting...that is good. When I am in maintenance mode...I like doing 2 cardio HIIT 30 min and 2 full-bodied strength workouts a week as a baseline or maintenance mode. If you are young and muscular...maybe add another strength workout to emphasize your talent or, if you are more talented with stamina like Chadd do what he does...emphasize cardio. Git in where ya fit in :) Obviously, your cardio game is very excellent....you are a good influence for people. Go Rocky!!
Great advice, thanks for the heads up on Ultra-Formance...I have used mostly Hammer Nutrition products, work for me. Interval training can be adjusted to what type of distance you are racing. Half-mile/800m repeats are good for half-marathon and up, while 200m repeats are good for 5k. I like to add ladder-type workouts in the mix, ie 100/200/300/400/300/200/100m for shorter distances and 400/600/800/1200/1600/1200/800/600/400 for half on up. Equal rest periods for each distance seems to work well. These have made a huge impact in my preparation for race day. 👍
Hey Chadd. I have run 16km twice weekly and 25km every weekend for years. Are you saying I would get better and more out of it if I took an interval and a faster one-hour run besides the long run instead of the two times 16km? I really enjoy your videos. You have fun and you found fun again after so many serious years. I really admire and respect that. Cheers
Chad, Ive been running with my GoRuck weight training vest with 20 to 30 pounds in it every time I run and run at least 2 to 3 miles every time, will this help at all with regular running or how do you feel about running with weighted vest?
I ran 30 miles once as a 17 year old without drinking anything. I had stopped sweating and my arms had salt crystals from the dried out sweat. My legs were running by themselves and I was just going along for the ride. Some sort of trans condition I suppose. Luckily I had forgotten to take a #2 before I left, so I had to return home for that. Otherwise I suspect I may have expired from dehydration. The experience taught me that the body can endure allot more without replenishing it with fluids than we think. So I snicker to myself when I see people bringing water jugs and Camel packs for 5 mile runs.
Yup, if you can put your mind in a different place and pace yourself you can go pretty far. Most i ever done (i dont run a lot, metabolism is very fast) is 10 miles in the cold and i was 14.
As you have challenged me to change how I think about being prepared I want to challenge you on how you fuel for your training. Are used to be in the camp of lots of carbohydrates before during and after any kind of long bike ride or run about 10 years ago I made the switch to eating one meal a day and extremely low carb intake overall, it is completely transformed how I prepare for my races. I just need a regular meal the night before I wake up have my coffee and show up to the race. I’m actually faster, running in a fasted state, now than I used to be and I do a lot of running your body will adapt. It will take 2 to 3 weeks for you to train your liver to make glycogen but it will and you will be even more ready for any challenge that comes your way. Imagine how self reliant you can be if you know you can do a 15-20 mile slow jog getting out of trouble and not worrying about finding food. The mental clarity and focus you have in a fasted state in incredible. Hope you try it. Love your channel.
Also, if you have too many scoops of sodium filled fuels, it will actually absorb the water you are taking in. As opposed to your body being able to absorb the water.
I'm curious what y'al would recommend for somebody starting out running who has say knee and hip issues such as arthritis..... as well as autoimmune diseases that do not like to be exercised? Like a very basic level starting. In between Airborne shuffle and regular walking...... it must be possible to build & rebuild. Chadd and so many others are living testimony to the possibilities.
Research about Curcumin and Turmeric Root. According to my chiropractor, these help people with arthritis. And consider walking to begin. Perhaps walking would allow your body to get prepared for running. Just a guess.
Also, I know from experience that your diet affects your performance by a high degree. When I eat fruits and raw vegetables daily, I gain speed and endurance! I advise you to replace your processed food that comes in bags, cans, and boxes, and replace it with real food without additives. Instead of typical cereal, eat oatmeal w/ honey and fruit (there are more nutrients, vitamins, and complex carbs / energy in oats). Instead of fast food of any kind, make a meaty sandwich (cheaper and healthier). Even better than a sandwich is a salad with all the same ingredients (because the bread is often poor quality).
On the opposite end of the spectrum, when people eat a typical American diet that lacks real fruit and vegetables and has a lot of boxed, bagged, and canned food, I notice they not only perform terribly, but also throw up. Not only do I see this with others who train, but in myself also.
I genuinely would like an answer to this question please. Is it possible to over condition yourself? If I am middle of the class on all my PT, should I focus my energy on the mental battles I am surely going to face?
A long run and interval training where i run for as fast as i can fir 25 to 40 yards, if i havent managed go runninh in the week i try and do a bit of both
I wish I could run for even 1 minute, but the bones in my foot began deteriorating when I was 32 - which was 31 years ago. Have not been able to run for about 10 years. Oh well, accept and adapt, right?
Thank you God for one of my natural gifts. I was born with Wwwwwwwwwwheels. Amen. Smoking fast! When in second place i just run faster. Very humble but Lord knows when it comes to weels Blessed. Love your mission Sr. Great Video 3 7
Is it beneficial to add Rucking in my program to prepare for an ultra marathon? It could be a way to spend more time with family in nature and prepare at the same time. Thank you sir, greetings from germany
Thank u Chad had a bad fall into a dock
In 21 surgery in 22 now Back Fit at 57 lost 30 lbs flying like a Eagle,,,,
We ready dwn here in hot Florida
1. Long and slow distance run: once/week, minimum 90 minutes (trails are good)
2. Short to medium fast run: once/week, 30-60 minutes (paved surface or track)
3. Interval run: 1/4 mile (at fast pace) repeats are good, 10 intervals (1/4 mi @ fast, 1/4 @slow/walk/shuffle)
Thanks evilgummybear.
Thank you kindly.
I’d call number 2 a tempo run
I need to get back in to running. Been out of it for about 3 years...thanks for the videos.
Thank you Chadd and 3 0f 7 team for all the wisdom you share on the Chanel its appreciated.
My 1.5 mile time in basic was 8:4x….. the first mile I was able to complete after my hip surgery brought tears to my eyes. Now I feel like I’m starting running all over. Thanks for the vid.
Man i wish! im not even close to being able to do anything like that. Id have to have my 4wheeler to stay beside yall
That's funny my Dad fell out of a tree stand hunting when I was a kid and is in a wheelchair. So when I'd go running as a kid he'd ride the ATV next to me.😂
LoL iam with you 4 Wheeler and Beer baby
@@LaLaLucky7777 that's it!
How skinny and gay or trans do you have to be to maje the teams today? Hahaha
Exercise physiologist here. Use perceived effort aka the talk test for long runs. HR is relative to every person. 50-60 year old probably won’t be doing 150 bpm for an hour unless they are elite. Every thing else is spot on. Like Trilly says, you’re training your energy systems as much or more than actual muscle. Thank you for the daily motivation on your podcast TH-cam and truck talk videos. Thank you for your service Chad.
If you don’t have someone to talk to you on the long runs, then use headphones and sing.
Good call, I use heart rate sometimes but that didn't even occur to me because I fall into that range he mentioned haha
Happy Veterans Day! Thank you for all that you do.
Happy Veterns day! Thank you for being there for us. God bless you and all of our good soldiers
Happy Veterans Day my brother and thank you for your service. Saw that 1 mile loop show and like your advice for running and overall health. After 10 years of being Army retired and overweight its time to get back into shape and it looks like running really is the only way. Like your advice keep it up. Already doing 90 minutes run/walk and 30 minute interval and hill work during the week. Go For Broke!
Love your work man, have a great Veterans Day!!!
Best training video you've done yet...really solid advice!
Hi Chad. First off I'm 72 and spent 2 years on Yankee Station and its just me but I'm not comfortable with the whole veterans day and thank you for your service thing, that said thank you for your service. When I ran and trained, one day a week I did Fartlek training which is exactly the same but completely different than interval training. I looked at it as training myself to recover on the run. Thanks for the opportunity to comment.
God bless. Just started watching. Got to get out there and start running like our warrior ancestors did.
Happy veteran day Chadd I wash Navy, I'm 70 and I've got COPD, power to you my friend.
Look at Buteyko breathing for COPD
Why do you have COPD?
Solid and easy to understand. Thanks for making this one. Each of these types of training runs hit a different aspect of the game. Mixing it up keeps it fresh and challenges the runner in different ways.
Have been aiming for exactly this combination, 3 times per week and 3 functional strength sessions. Thanks for the inspiration!
Love this channel you cover great content , i love trail running , guns , survival skills , camping , hikeing .take care my friend
Like I mentioned in the flag video regarding half staff flying . I am a new viewer. What I didn’t realize as I go through your content, is the range of topics you discuss… guns, electric cars, our great American flag and now running…looking forward on catching up. Keep ‘em coming. Thanks
Absolutely fabulous advice! Following something very similar, and staying consistent, I always had noticable improvements in my distance, speed and overall performance.
Thank you! I have been 24/7 Israel/Hamas and American decline and it was nice to change the subject at least long enough to eat my breakfast! I appreciate your simple advice. I've run my whole adult life but never really trained specifically beyond increasing mileage for a trail marathon. After my running injury is healed, I am going to include your suggestions. I have done a great job at teaching myself how to run really slowwwwllllly, lol, but this should help with my pace!
Appreciate this brother. I’ve been really trying improve my running recently.
I quit drinking three years ago today and quit smoking cigs 14 months ago...I'm usually a mountain biker but I broke it and haven't repaired it yet so a couple months ago I began jogging a 3-4 mile loop near where I live and what is also nice for my running is that I live near a groomed dirt road that's closed for pedestrians only and I love to jog down it!! Always dreamed of starting to run and here I am! You're absolutely right it's invigorating! I feel alive again when I go. I live in Maine so it's cold now and it's a tougher experience but I'm gonna get out there cause I haven't gone lately!!
Thanks Chadd, been running now for a year and I am still learning how to perfect my technique. Thank you, for the wisdom.
Also a rookie and I find to that's the hardest part about it is getting your technique right
Your VLOGS are excellent, thanks for you wisdom.
I miss running so bad I was a runner my whole life cross country long distances and now my hips are bad I need a full hip replacement on my left my right hip is not far behind it so those days are over. Enjoy it while you can, I’m 51 years old.
Always great to hear you inspire. There is a lot of crap out there.
I've been an endurance athlete most of my life. What Chadd says is excellent advice. Once your body become accustomed to the effort running becomes a mental game. Never wear headphones or listen to music when you run. Not only is it dangerous on the road or street, It's a crutch and will prevent your mind from becoming as strong as it should be. Also, on the long runs run with a friend and run slow enough that you can talk the whole time. It's good for you and it's the best therapy you'll ever get.
My long run is 3 hours, distance doesn't matter... I do this at least 1 a week maybe 2 times... I drink Tailwind (Berry flavor) endurance, great fuel source for me, along with nutrition...
Been liking Tailwind myself, seems to go down great.
Happy Veterans Day my Brother in Christ!!! Thanks again for the best channel on the tube!!!
Simple and straightforward. Thank you!
Great video, Chadd! Love the running topics. My favs are: Easy aerobic long run, long threshold progression, and intervals (1:1-2).
Awesome, ive been running for awhile, but im definitely gonna start rotating these in!!
You definitely need to try things to see how they work. I like Tailwind. I have not heard of the product you mentioned, but I am sure it is similar. I hate eating at aid stations and just hate eating while I am running at all. Good information!!
Excellent, I always like to hear someone’s perspective about physical performance and other various kinds types of training.
Those are basically my 3 favorite as well. Intervals are definitely the most fun, and the most brutal.
Love the recommendations on running from someone who knows.
This is a huge help -- thanks for posting!
Good stuff!! I got into lifting for awhile, but I realize that running is the best for the 'end game'....I am going to get back into running. I would rather be skinny than fat...I am getting old, so I am going to try and get back up to 3.1 runs 2-3 times a week. I think if you can do 2 miles just starting...that is good. When I am in maintenance mode...I like doing 2 cardio HIIT 30 min and 2 full-bodied strength workouts a week as a baseline or maintenance mode. If you are young and muscular...maybe add another strength workout to emphasize your talent or, if you are more talented with stamina like Chadd do what he does...emphasize cardio. Git in where ya fit in :) Obviously, your cardio game is very excellent....you are a good influence for people. Go Rocky!!
My quads say “ yes” , but my knees say “ sorry buddy “. I should’ve never heavy squatted like a mad man for years .
Great advice, thanks for the heads up on Ultra-Formance...I have used mostly Hammer Nutrition products, work for me. Interval training can be adjusted to what type of distance you are racing. Half-mile/800m repeats are good for half-marathon and up, while 200m repeats are good for 5k. I like to add ladder-type workouts in the mix, ie 100/200/300/400/300/200/100m for shorter distances and 400/600/800/1200/1600/1200/800/600/400 for half on up. Equal rest periods for each distance seems to work well. These have made a huge impact in my preparation for race day. 👍
Thank you for your service to our country, hope you’re having a great Veterans Day. BOL
Thank you for your service
Airborne shuffle... 16min 2 mile.. airborne all the way.. ❤ love you battle buddy, you have always motivated me.. one team one fight .
Great information Chadd. Thank you.
Good info. Thanks Chadwick.
Thanks, something usefull. Greetings from Poland :)
I love your vids ,keep doing the tuck talks
Pretty solid advice. Way to use your voice to help others.
Gotta get my run On
I'll have to give that a try thank you...
Training helps in the long run....
I see what you did there.
Thanks 🙏
Hey Chadd. I have run 16km twice weekly and 25km every weekend for years. Are you saying I would get better and more out of it if I took an interval and a faster one-hour run besides the long run instead of the two times 16km? I really enjoy your videos. You have fun and you found fun again after so many serious years. I really admire and respect that. Cheers
I would add a 4th type of run, a recovery run. Short, slow, and easy. These are good the day after a hard effort.
I do my long run after my speed run as a recovery tbh
good info!! TY
Excellent 👍Thank You.
Much appreciated Chad..I needed some direction. Any advice I’m up hill training?
Great video !
thx for sharing
Watch this right after the top 5 workout video, thanks for the blueprint! 2025 ain’t ready for me!
I'm motivated to try a 90-minute run. 40 minutes is probably the longest I've ever run.
Good info 👍
Fartleks “speed play” are fun too. You can just alternate between slow run and then sprint to a landmark or tree all through the woods
Great video
Happy Veterans Day! Thanks for the tips!
On time, on target !! 🇺🇸
Happy Veterans Day to you and your buds.
Popcorn Sutton baby! Moonshine by the Moonlight 🌙
Chad,
Ive been running with my GoRuck weight training vest with 20 to 30 pounds in it every time I run and run at least 2 to 3 miles every time, will this help at all with regular running or how do you feel about running with weighted vest?
great stuff need more 👏 👍 👌
Happy Vets day Chadd!!!
Cardinal my favorite Runner is Alica Schmidt😊.
I ran 30 miles once as a 17 year old without drinking anything. I had stopped sweating and my arms had salt crystals from the dried out sweat. My legs were running by themselves and I was just going along for the ride. Some sort of trans condition I suppose. Luckily I had forgotten to take a #2 before I left, so I had to return home for that. Otherwise I suspect I may have expired from dehydration.
The experience taught me that the body can endure allot more without replenishing it with fluids than we think. So I snicker to myself when I see people bringing water jugs and Camel packs for 5 mile runs.
Yup, if you can put your mind in a different place and pace yourself you can go pretty far. Most i ever done (i dont run a lot, metabolism is very fast) is 10 miles in the cold and i was 14.
I take a liter of water to go grocery shopping. 😮😂
Fake news
Awesome content
Cardinal U KNOW THE DEAL
Running can be hard on my knees. Would you/have you post about rucking? Maybe as an alternate training when needed to help keep my knees happy?
As you have challenged me to change how I think about being prepared I want to challenge you on how you fuel for your training. Are used to be in the camp of lots of carbohydrates before during and after any kind of long bike ride or run about 10 years ago I made the switch to eating one meal a day and extremely low carb intake overall, it is completely transformed how I prepare for my races. I just need a regular meal the night before I wake up have my coffee and show up to the race. I’m actually faster, running in a fasted state, now than I used to be and I do a lot of running your body will adapt. It will take 2 to 3 weeks for you to train your liver to make glycogen but it will and you will be even more ready for any challenge that comes your way. Imagine how self reliant you can be if you know you can do a 15-20 mile slow jog getting out of trouble and not worrying about finding food. The mental clarity and focus you have in a fasted state in incredible. Hope you try it. Love your channel.
Also, if you have too many scoops of sodium filled fuels, it will actually absorb the water you are taking in. As opposed to your body being able to absorb the water.
I'm curious what y'al would recommend for somebody starting out running who has say knee and hip issues such as arthritis..... as well as autoimmune diseases that do not like to be exercised? Like a very basic level starting. In between Airborne shuffle and regular walking...... it must be possible to build & rebuild. Chadd and so many others are living testimony to the possibilities.
Research about Curcumin and Turmeric Root. According to my chiropractor, these help people with arthritis.
And consider walking to begin. Perhaps walking would allow your body to get prepared for running. Just a guess.
Also, I know from experience that your diet affects your performance by a high degree. When I eat fruits and raw vegetables daily, I gain speed and endurance!
I advise you to replace your processed food that comes in bags, cans, and boxes, and replace it with real food without additives. Instead of typical cereal, eat oatmeal w/ honey and fruit (there are more nutrients, vitamins, and complex carbs / energy in oats). Instead of fast food of any kind, make a meaty sandwich (cheaper and healthier). Even better than a sandwich is a salad with all the same ingredients (because the bread is often poor quality).
On the opposite end of the spectrum, when people eat a typical American diet that lacks real fruit and vegetables and has a lot of boxed, bagged, and canned food, I notice they not only perform terribly, but also throw up. Not only do I see this with others who train, but in myself also.
I recommend everyone start supplementing with collagen and glucosamine. Take care of those joints tendons and ligaments!
Very smart
My standard in one word: "TERRIBLE" I'm workin' on it! Thanks again!
I genuinely would like an answer to this question please. Is it possible to over condition yourself? If I am middle of the class on all my PT, should I focus my energy on the mental battles I am surely going to face?
Happy Remembrance Day. Lest we Forget, Freedom Isn’t Free!
A long run and interval training where i run for as fast as i can fir 25 to 40 yards, if i havent managed go runninh in the week i try and do a bit of both
Agreed 😎👍
Should cold weather be a worry? Under 40?
I wish I could run for even 1 minute, but the bones in my foot began deteriorating when I was 32 - which was 31 years ago. Have not been able to run for about 10 years. Oh well, accept and adapt, right?
Thank you God for one of my natural gifts.
I was born with Wwwwwwwwwwheels. Amen.
Smoking fast! When in second place i just run faster. Very humble but Lord knows when it comes to weels
Blessed.
Love your mission Sr.
Great Video
3 7
If you're older, get a foam roller and rollout your hamstrings before/after. Especially when sprinting
What shoes?
Good video
Is it beneficial to add Rucking in my program to prepare for an ultra marathon? It could be a way to spend more time with family in nature and prepare at the same time. Thank you sir, greetings from germany
yeah boy
I used to do this type of training but on country roads. I would use telephones as a point of intervals.
Gonna do a two hour run once the bacon is out of the oven. Good timing on the video for me
Very cool vlog 🇺🇲🇺🇲🇺🇲
What footwear do you recommend?
Happy Veterans Day Chad. I’m in my tree stand
Good stuff
No exceptions now