Really interesting to see how you use the activities, days and weeks to build to bigger goals, what I've taken away from this is the variety needed to build both speed and endurance, it is so tricky to run slow sometimes but super valuable long term! Great video, looking forward to the next one already! #sundaynightinspiration
Har följt din kanal en vecka nu och jag gillar den skarpt. Trevlig ton, bra info, fint filmat. Jag har fått tillbaka löplusten igen efter att ha kämpat mot ett diskbrock i 1,5år. Har en del styrka att bygga upp i core och ben nu. Finner mycket hjälp här. Tack!
Really a great job on the video - I am a daily hiker daily first thing each morning - a year ago I could only go for about 20 minutes but with slow but steady progression I walk at least 3 hours one day a week - thanks again !
Thanks for the inspiration to do a proper plan for my running! I have set out to do a sub 5 h 50 km on my 50th birthday in November and I have yet to make a training plan ;) Suggestions from anyone are welcome :) Tack för en bra kanal Göran :)
Such a nice goal (especially because the numbers match) :) What I found really helpful is setting myself a weekly goal (e.g. this week I want to do 30k long run, 20k easy, 6x 500 interval, 10k tempo and 5k recovery plus 2x strength training) but without attaching specific days to each - I much prefer doing speedwork when I feel like I really want to push and doing my long run when the weather is the nicest/I have most time that day. Some people prefer having rather specific plans, but at least giving a more intuitive approach a try might be worth it, for me it was a game changer as it made my training not only a lot more fun but I also saw improvements quite a bit faster.
Started running about 3 years ago, when I started I was overweight and hadn't run a kilometer in my life. Couldn't even run more than 100 meters when I started. Now I tend to mix running in with bicycling to build upon my cardio surrounding martials arts, and also for the sake of shin conditioning from running harder. But I'm happy with being at 6:00 ish pace / km for now, improvement from 8km in September. But of course, running is more of a supplement to me and martial arts is the main focus, but there's a great feeling of freedom being able to run trails and runs. Most I've run so far is 25km, so hoping to manage a Marathon next year, pace isn't a focus though, but finishing one is.
Just discovered your channel and it is so inspirational - admiring your shots and beautiful landscape footage from gloomy lockdown in the UK! This video on your planning was really helpful. I’m going to set up a google spreadsheet tomorrow and do similar as it seems we share similar training philosophies, but my plan is nowhere near as organised! Thank you for such good content.
Plus my tip: if you feel a bit less recovered thath you think you should be, just take a day off and do 2 things, that will also greatly improve running, while reasting leg muslecs: Core workout and strechning. I usually do 30 min core in evening and 1-2H if streaching in the afternoon.
Thanks, I really liked this explanation. And I like your gentle, non-flashy style. This has given me things to think about for training planning. Also I think it's great that you have some really contrasting race goals during your season
Begynte å springe for rundt 1 måned siden og håper på å springe min første halv maraton i sommer:)) videoene dine har inspirert meg mye og er en stor grunn til at jeg vil gjøre dette, keep up the good work!
Had to grap the 100th comment! I am loving all of your content... Such good film making, brilliant advice. What more could you want. Keep up the great work, you'll get past that 20k mark so soon 👍
Just found your channel and I'm really enjoying all of your videos! You seem so genuine and happy to share your tips/experiences! Good vibes all around :)
Just subscribed. This video is so informative and specific. So many other TH-cam running channels try to explain how to plan, but never quite hit the mark. Look forward to more content and will definitely be sharing with my fellow runners here in the UK. P.s great camera work 🙌🏼
Now I really feel like I'm just running out of control HAHA I try in a way to organize my runs as well, and not to increase my mileage too much from one week to the next. However, there are weeks where I run less when I feel much more tired than others when I even run more, and that is a point that I must keep in mind so I dont burn out! Thanks for the video, very educational, almost like a slap in the face to get me to train better and avoid injuries haha
Amazing!! I've just downloaded your training planner, I think it's exactly what I need... I'm much older than you, but I discovered a fascination for triathlon lately 😊 Only problem is that I SUCK at running 😂😂 I think this will help 👍
Ok, that sounds smart I hope you have a good recovery! I also recommend doing some heavy slow resistance training to make the tendon stronger, you can check out more about it here: th-cam.com/video/0RM9Gsz0dIE/w-d-xo.html&ab_channel=SportRehabBible
Thanks for sharing! Great tips :) May I ask two things: 1. Why is the morning jog 2-3km only? Is it a sort of morning wake up activity? 2. How do you cope with snow/ice and darkness in Norway? I live in Estonia and I struggle to train regularly because of these things. Thanks a lot! :)
Thanks glad you liked it! 1. Yeah it's just sort of a wake up activity and some bonus training volume. Since I'm not a pro athlete and work during the day it's hard to find time and be able to recover from more training than that run + an afternoon session. 2. Well it's tough but a good headlamp and studded shoes helps!
You are so underrated yet this is such a high quality video!!! ❤️❤️ Love your vids, and running makes me feel alive too 🔥 Thanks for this planning vid! and what app do you use to edit? Sooooo coollll 🙌🏻
Hey Göran, ive always found your video super interesting. Do you have a schedule recommendation for when you dont really have a specific race or event to compete? For example just for your daily runs. Big thanks in advance, cheers!
I appreciate content like this Goran! I know you smashed your sub 9 minute 3k goal. I am curious did you break it at the time you had planned? I think this advice will help me in 2022 👍
Hi Goran I like your videos. I do your exercises you do for your feet. I have just completed my first marathon on 2 July 2023 Gold Coast Australia Queensland. I am doing some trial running at moment. What speed work should I do for a marathon road? Thank you Luke.
Hello from Finland! I found your channel few months ago and it is great content! I have few questions about training zones. What is zone hr procents in your plan? And when you talk about threshold, is it aerobic or anaerobic threshold?
Hi Göran, a small question. I know you love your small morning easy runs but I was wondering if these shorter runs were the most effective way of getting my mileage up? or if i would be better focusing on (gradually) getting my longer runs up? Really love your channel and love seeing it grow!!
Hi Rory! Yeah I can for sure recommend them for increasing your mileage a good way to get some easy miles in with low injury risk. Thanks glad you like my videos 😀
@@goranwinblad One more question, to be honest I dont remembered if you mentioned about that, but how you measure your effort, by pace, feel, or heart rate ?
Hei! Jeg jeg har laget en formula der vær minutt i dom ulike treningssonene gir ulike TI og TSB er bassert på siste 4e dagene der de närmaste dagene veier in litt mer.
I thought it would be better to have something like 1 tough training week, two hard ones and four regular training weeks to prepare your body for the tough one.
Hi! No I would not recommend taking a break and just doing easy runs for the entire winter, at least if you want to improve through the winter I recommend keeping some threshold and high intensity training sessions but maybe focus more on volume and easy running during the base training.
I struggle with planning intervalls. I never no how to know what fits my level. Your plan is great (I like the idea of having easy weeks in between) but do you only run or do you also do weight training, stability, mobility...? or is that just not in your plan?
Yeah it can be hard to find out the right level of intervals but my recommendation is to start out a bit easier and then increase how much time you spend running fast and the pace. Yeah I do strength mobility and weight training as well, when I put strength training in the program I do all of this. Good luck with your training!
Hei! Takk gøy at du liker dom. Jeg bruker en skale der sone 1 er 50-60% av maks HR 2 60-70% av maks HR 3 70-80% av maks HR 4 80-90% av Maks HR 5 90-100% av maks HR. Men jeg bruker ikke så ofte pulsen i treningen gjorde det mer før, nå går jeg mest på følelse.
@@goranwinblad Takk for svar :) Blir spennende å følge deg på veien til sub 9! 😃 Hadde vært kult om du hadde fått med Sindre Buraas eller noen fra Breaking Marathon Limits til å gi deg(/oss) noen tips!
T is just time in hours TI training impulse (how tough the training day was) TSB is Training stress balance basically how tired I should be after that training day it's calculated using a formula that takes the last couple of training days into the calculations.
@@fawazghali the training planner with the formulas in are exclusive to my patreon supporters, you can check it out in the link in description if you want.
Why are you using a spreadsheat and not any of the online training tools? Do they miss some key feature that you need? I see you have a Garmin watch so it obviously intergrate with most platforms.
Yeah I feel that the online tools I have tried are lacking and missing a lot of the data that I generate through my spreadsheet. And it's convenient to have the seasonal plan in one page and the detailed plan in another.
Nothing but the best from Germany 🙏🏼
Thanks and good luck with your training! 😀
This is amazing. I've recently found your channel and love your attitude/presentation.
Thanks Toni! Welcome to the channel and thanks that makes me glad to hear 😊
Really interesting to see how you use the activities, days and weeks to build to bigger goals, what I've taken away from this is the variety needed to build both speed and endurance, it is so tricky to run slow sometimes but super valuable long term! Great video, looking forward to the next one already! #sundaynightinspiration
Thanks Oliver glad you found it helpful! Yeah you are right for sure you need to also run slow in a lot of sessions to later be able to run fast 😊
Har följt din kanal en vecka nu och jag gillar den skarpt. Trevlig ton, bra info, fint filmat. Jag har fått tillbaka löplusten igen efter att ha kämpat mot ett diskbrock i 1,5år. Har en del styrka att bygga upp i core och ben nu. Finner mycket hjälp här. Tack!
Really a great job on the video - I am a daily hiker daily first thing each morning - a year ago I could only go for about 20 minutes but with slow but steady progression I walk at least 3 hours one day a week - thanks again !
Thanks! Ok that's cool to hear great job with the hiking and maintining a healthy progression!
Thanks for the inspiration to do a proper plan for my running! I have set out to do a sub 5 h 50 km on my 50th birthday in November and I have yet to make a training plan ;) Suggestions from anyone are welcome :) Tack för en bra kanal Göran :)
Glad to hear you found it inspirational! Wow ok that's sounds like a great goal 😀 Lycka till med planeringen och träningen!
Such a nice goal (especially because the numbers match) :) What I found really helpful is setting myself a weekly goal (e.g. this week I want to do 30k long run, 20k easy, 6x 500 interval, 10k tempo and 5k recovery plus 2x strength training) but without attaching specific days to each - I much prefer doing speedwork when I feel like I really want to push and doing my long run when the weather is the nicest/I have most time that day. Some people prefer having rather specific plans, but at least giving a more intuitive approach a try might be worth it, for me it was a game changer as it made my training not only a lot more fun but I also saw improvements quite a bit faster.
Started running about 3 years ago, when I started I was overweight and hadn't run a kilometer in my life. Couldn't even run more than 100 meters when I started. Now I tend to mix running in with bicycling to build upon my cardio surrounding martials arts, and also for the sake of shin conditioning from running harder. But I'm happy with being at 6:00 ish pace / km for now, improvement from 8km in September. But of course, running is more of a supplement to me and martial arts is the main focus, but there's a great feeling of freedom being able to run trails and runs. Most I've run so far is 25km, so hoping to manage a Marathon next year, pace isn't a focus though, but finishing one is.
Just discovered your channel and it is so inspirational - admiring your shots and beautiful landscape footage from gloomy lockdown in the UK! This video on your planning was really helpful. I’m going to set up a google spreadsheet tomorrow and do similar as it seems we share similar training philosophies, but my plan is nowhere near as organised! Thank you for such good content.
Thanks Carly really happy to hear you find my videos inspirational! Ok good luck with your planning and training then 😊
Goran, you are a legend, love from Ireland
Plus my tip: if you feel a bit less recovered thath you think you should be, just take a day off and do 2 things, that will also greatly improve running, while reasting leg muslecs: Core workout and strechning. I usually do 30 min core in evening and 1-2H if streaching in the afternoon.
Thanks, I really liked this explanation. And I like your gentle, non-flashy style.
This has given me things to think about for training planning. Also I think it's great that you have some really contrasting race goals during your season
This comes out the day I wanted to make myself a running plan 😁 Thank you !
Perfect timing! Good luck with your planning and training 😀
Begynte å springe for rundt 1 måned siden og håper på å springe min første halv maraton i sommer:)) videoene dine har inspirert meg mye og er en stor grunn til at jeg vil gjøre dette, keep up the good work!
Hei! Ok kult å høre og gratuler til at du har begynt å løpe 😀 Ok lykke til med treningen mot det!
I think they key to your philosophy, Goran, is how you enjoy your athletics. You use running enrich your lifestyle.
Very true!
Thanks a lot, was looking forward to this video a while ^^
Glad to hear 😀
Great feedback and thoughts! Thanks Göran!
Thanks!
dude, you are so cool. i just found your channel and i am very impressed with your character!
Thanks, welcome to the channel! 😀
Love your videos! Really inspired me to start running consistently again. Thank you!
Thanks! That makes me very happy to hear I wish you the best of luck in your running 😊
Had to grap the 100th comment! I am loving all of your content... Such good film making, brilliant advice. What more could you want. Keep up the great work, you'll get past that 20k mark so soon 👍
Haha ok great! 😀 Thanks for your nice comment makes me very happy to hear!
Just found your channel and I'm really enjoying all of your videos! You seem so genuine and happy to share your tips/experiences! Good vibes all around :)
Thanks I'mglad you like the videos and welcome to the channel! 😊
Just subscribed. This video is so informative and specific. So many other TH-cam running channels try to explain how to plan, but never quite hit the mark.
Look forward to more content and will definitely be sharing with my fellow runners here in the UK.
P.s great camera work 🙌🏼
Thanks very glad to hear you found it informative and specific! Thanks and thanks for sharing it! 😀
Now I really feel like I'm just running out of control
HAHA
I try in a way to organize my runs as well, and not to increase my mileage too much from one week to the next. However, there are weeks where I run less when I feel much more tired than others when I even run more, and that is a point that I must keep in mind so I dont burn out! Thanks for the video, very educational, almost like a slap in the face to get me to train better and avoid injuries haha
Haha 😅 Glad you found it helpful, good luck with your training!
Love the Swedish/Norwegian/English google sheets experience. Interesting video!
Glad to hear you found it interesting 😁
So cool. You are so inspirational, keep up the good work 🇪🇸🇪🇸
Thanks I'm very glad to hear you found me inspirational, good luck with your training! 😀
Tack igen Göran för dina tips!! :)
Inga problem, lycka till med planeringen och träningen!
Amazing!! I've just downloaded your training planner, I think it's exactly what I need... I'm much older than you, but I discovered a fascination for triathlon lately 😊 Only problem is that I SUCK at running 😂😂 I think this will help 👍
Thanks ok glad to hear hope you like it! :D
You have inspired me to take a rest week! 😁 been struggling with achilles pain
Ok, that sounds smart I hope you have a good recovery! I also recommend doing some heavy slow resistance training to make the tendon stronger, you can check out more about it here: th-cam.com/video/0RM9Gsz0dIE/w-d-xo.html&ab_channel=SportRehabBible
@@goranwinblad thanks Göran will try them now!
Sensible advice Goran. I really appreciate your videos!
Excellent and very, very helpful!
Glad to hear 😀
This was so helpful!!!
Glad you found it helpful Mia, good luck with your planning and training! 😀
@@goranwinblad thank you so much! Hoping to get a sub 18:30 5k next week!
I´m also gonna do my first 100km in May!
Good luck mate!
Cool! Thanks and good luck yo you as well!
@@goranwinblad keep rolling my friend!I wish the Best luck for you!💪
This video was super helpful. Thanks
I'm glad you found it helpful 😊
@@goranwinblad I also love how effortless you run. It's like you are flying 🙂
Great video! Helpful tips and great reminder to listen to your body, even if it goes against the plan! Thanks!
Thanks glad you liked it! 😊
Thanks for sharing! Great tips :)
May I ask two things:
1. Why is the morning jog 2-3km only? Is it a sort of morning wake up activity?
2. How do you cope with snow/ice and darkness in Norway? I live in Estonia and I struggle to train regularly because of these things.
Thanks a lot! :)
Thanks glad you liked it!
1. Yeah it's just sort of a wake up activity and some bonus training volume. Since I'm not a pro athlete and work during the day it's hard to find time and be able to recover from more training than that run + an afternoon session.
2. Well it's tough but a good headlamp and studded shoes helps!
@@goranwinblad Thank you for taking the time to answer! Good luck
Fascinating an excellent video thank you. 👍
Thanks Dewi! 😊
👏🏼 Thank you
You're welcome, hope you found it helpful! 😊
You are so underrated yet this is such a high quality video!!! ❤️❤️ Love your vids, and running makes me feel alive too 🔥 Thanks for this planning vid! and what app do you use to edit? Sooooo coollll 🙌🏻
Thans Maya glad you liked it! 😀 I use Adobe Premiere Pro to edit my videos.
@@goranwinblad omg literally fangirling rn thanks for responding 🤩🤩
awesome video 😎
Hey Göran, ive always found your video super interesting. Do you have a schedule recommendation for when you dont really have a specific race or event to compete? For example just for your daily runs. Big thanks in advance, cheers!
I appreciate content like this Goran! I know you smashed your sub 9 minute 3k goal. I am curious did you break it at the time you had planned? I think this advice will help me in 2022 👍
Thanks! Yeah I did it when I had planed to do it 😊
Really inspiring! 🌞 May I ask what kind of running shoes you are wearing/using?
Glad you found it inspiring! I use Icebug and Hoka One One.
Hi Goran I like your videos.
I do your exercises you do for your feet.
I have just completed my first marathon on 2 July 2023 Gold Coast Australia Queensland.
I am doing some trial running at moment.
What speed work should I do for a marathon road?
Thank you Luke.
Question: for your "morning run easy 3km" do you eat breakfast before or after? :)
I think i speak for a lot of people when i say that we all look forward for that post-100km run video in August :D
Yeah I'm looking forward to documenting it and making a film about it 😊
Hello from Finland! I found your channel few months ago and it is great content! I have few questions about training zones. What is zone hr procents in your plan? And when you talk about threshold, is it aerobic or anaerobic threshold?
Thank you!
I've never planned my runs, because I run for fun😊 Maybe I should, to get further
Run for fun is always best but sometime it can become even more fun with a good plan😊
Hi Göran, a small question. I know you love your small morning easy runs but I was wondering if these shorter runs were the most effective way of getting my mileage up? or if i would be better focusing on (gradually) getting my longer runs up?
Really love your channel and love seeing it grow!!
Hi Rory! Yeah I can for sure recommend them for increasing your mileage a good way to get some easy miles in with low injury risk. Thanks glad you like my videos 😀
Hi, I wonder if you using or have you used other training method like MAF, 80/20 ? Im curious your opinion, thank you in advance
I haven't used MAF training, but the 80/20 is pretty close to how I build my training with about 80% low intensity and about 20% treshold or above.
@@goranwinblad One more question, to be honest I dont remembered if you mentioned about that, but how you measure your effort, by pace, feel, or heart rate ?
Greeting from Thailand 👍🌹
Greeting from Norway 😊
Hei, Göran! Vil du si noe om hvordan du beregner treningsintensitet (TI) og TSB i Excelarket? Hvordan kommer du frem til det tallet? :)
Hei! Jeg jeg har laget en formula der vær minutt i dom ulike treningssonene gir ulike TI og TSB er bassert på siste 4e dagene der de närmaste dagene veier in litt mer.
With what level of patreon can you gain access to the training spreadsheet?
On all levels, welcome to the Patreon crew and thanks for the support 😁
can you make a "what i eat in a day" vidio in a hard training day
Good suggestion, yeah will maybe do that in the future!
I thought it would be better to have something like 1 tough training week, two hard ones and four regular training weeks to prepare your body for the tough one.
Great video. Which 100k competition will you run?
Thanks! My plan is to do the Stranda Fjord Trail Race.
@@goranwinblad Cool! That race has sooo much elevation! :)
How can i get sheet plz
It doesnt open
Should i have training in wintet/continue it or is it ok to take some "break from running". Meaning just easy runs?
Hi! No I would not recommend taking a break and just doing easy runs for the entire winter, at least if you want to improve through the winter I recommend keeping some threshold and high intensity training sessions but maybe focus more on volume and easy running during the base training.
Coran when will you add subtitles?
I struggle with planning intervalls. I never no how to know what fits my level. Your plan is great (I like the idea of having easy weeks in between) but do you only run or do you also do weight training, stability, mobility...? or is that just not in your plan?
Yeah it can be hard to find out the right level of intervals but my recommendation is to start out a bit easier and then increase how much time you spend running fast and the pace. Yeah I do strength mobility and weight training as well, when I put strength training in the program I do all of this. Good luck with your training!
Hei Göran, du lager nydelige videoer som nå får populariteten de fortjener! Et spm: hvilke intensitetssoner bruker du? Olympiatoppens?
Hei! Takk gøy at du liker dom. Jeg bruker en skale der sone 1 er 50-60% av maks HR 2 60-70% av maks HR 3 70-80% av maks HR 4 80-90% av Maks HR 5 90-100% av maks HR. Men jeg bruker ikke så ofte pulsen i treningen gjorde det mer før, nå går jeg mest på følelse.
@@goranwinblad Takk for svar :) Blir spennende å følge deg på veien til sub 9! 😃 Hadde vært kult om du hadde fått med Sindre Buraas eller noen fra Breaking Marathon Limits til å gi deg(/oss) noen tips!
What's T, TI and TSB in the spreadsheet?
T is just time in hours TI training impulse (how tough the training day was) TSB is Training stress balance basically how tired I should be after that training day it's calculated using a formula that takes the last couple of training days into the calculations.
@@goranwinblad how do you calculate TI and TSB?
@@fawazghali the training planner with the formulas in are exclusive to my patreon supporters, you can check it out in the link in description if you want.
Why are you using a spreadsheat and not any of the online training tools? Do they miss some key feature that you need? I see you have a Garmin watch so it obviously intergrate with most platforms.
Yeah I feel that the online tools I have tried are lacking and missing a lot of the data that I generate through my spreadsheet. And it's convenient to have the seasonal plan in one page and the detailed plan in another.
🏆
Me and you kind of look alike I wonder if we are related :0
where you from bro are you european
Yeah I'm from Sweden but I live in Norway.
nice keep what you are doing bro
Those eyes though