That was me at 5:30! So surreal to run into you guys while listening to the podcast. I started running outdoor 5 months ago and your content has brought me to the start line of my first race 3 weeks ago and helped push me through the finish line. So much love to the Running Channel team!
I LOVE seeing you guys walking between reps. I used to feel bad for doing so, that jogging was the only proper way to recover, but for me that just isn’t the case. Thank you for making me feel seen!
Yes, nice. Recovery is an easy pace, a jog, a slow jog, a walk or a stand still, whatever gets you to recover to get you to the next repeat. It's all good. What's not good is to do more because of what "they' might think.
Rick I can relate, it took me a year of recovery from a ski accident knee injury ACL, and meniscus tear. I didn't get surgery as the Dr. said my knee was strong, since getting back into running in late 2022-2023 I've done multiple 5km and 10 km races, 6 Halves, and entering my second marathon, plus all the miles ran building into those races. There's lots of medical evidence that running improves and could even heal knee related injuries. Congrats and good luck and keep up with the physio and strength training!
Those intervals are probably prescribed by Andy? I used simple approach: put my HM with target time into garmin calendar and followed daily workout suggestions, but did it every other day, as i'm too old to run every day. But race prediction time by garmin approached target quite nicely and week before race it was just below target, finished race 30 seconds faster than prediction. Love today's technology!
I'm training for a half after major knee surgery that I had in Sep 22. Started running again after a long recovery in Jan this year, race is next week and it hasn't been easy but the tip from this channel has helped to train and mentally prepare.
@@runningchannel I like intervals! Being quick on my feet for a short time and then have time to recover before going again, just great. I think Rick's first repeat was already at max maybe, the effort should be so that you can do all the repeats and only the last one or two should feel tough.
This looks a great interval session. It would be a good one to do early in the training with the walk recoveries and then later on with jog recoveries. It would shiw just how far you come with the training.
I’m with you @NateMegOfficial, I actually really love doing intervals. I love finding out every time that I can push myself and able to finish them. And I love the effect of them: they really make you noticeably stronger and faster. So what’s not to love? 😅
I'm hoping to break 2hrs for a half in 7 weeks so watched this video. My 10k pace isn't near 5min kms though, thats more like my 5k pace. Yet Rick is looking for 2hr5mins? Is the 5k/10k pace suggestion overegging it slightly then?
I've only ever tackled up to a 10k personally - though, as a sidenote, this looks like a bit of fun for training for that too with just a bit of tweaking! - and I have to say, massive respect to Rick for making his way back from a major injury, and to Sarah for being unflinchingly cheery throughout! Can't tell if it buoyed Rick's spirits or just annoyed him, but either way hopefully the company motivated him 😁Great training guide as always, TRC team, and I love the tips on focusing on form and recovery rather than being overly focused on exact pacing ❤
I am confused, running total 2 miles with 3.11 mile pace AND with 6x1min rest in between, and 2 miles at 10k pace. isn’t it a little too easy preparing for 13 mile run aiming huge PR gain? i think running a 5k at 5k pace will be harder than this?
Did this one yesterday. Perfect video release timing for a final speedy session working towards a HM in 2 weeks. And I ignored those miles-things, that's just 1,6km. Second set was hard but achievable. Nice workout!
How appropriate. I'm running a half marathon in 3 weeks, in Amsterdam. I only got the spot last week, so I'm putting a lot of trust in previous training to be able to get through this 😅 This looks like a good workout, I'll include it in my training. (Anyone else running in the Amsterdam TCS Marathon on October 20th?)
"Don't think you'll see me doing a marathon though..." isn't that exactly what Andy said? 🤔😂 Enjoy Berlin 2026 Rick 😜 and good luck for the half coming up 🙌
I just did this workout this afternoon! I both hated every moment of the second set and felt pleased with my effort at the end, so thanks for the recommendation! Going after my first sub-45 minute 10k at a race next weekend
5k pace, 10k pace. I don’t know what mine is. My typical training at home I can only run at an average of 6mins 10secs/km for 5km. But when I go for a race, I can run at 6mins/km for 10km, I don’t know why! I tried running a 6mins pace for 5km at home before, but was completely out of breath by the end of it and definitely would not be able to run anymore. Is it cos of the weather? I usually train in the late morning which would be quite hot. Races are usually before the sun rise or at night. Is it the shoes? I wear cloudmonster for daily training and vaporfly for races. Or is nutrition THAT important for 5k/10k races because I train fasted and will fuel up for races
I don't really understand what this workout is targeting? Seems to be VO2max intensity, but with anaerobic interval durations? If the idea is to train the mental aspect, I think you could do that more efficiently by doing a real VO2 max workout at the same time.
Keep going Rick. I think the point around 16-17k is hard in a half so my next race is the Great South Run which is only 10miles - miss out that section must be easier right? 😂
We love watching Rick suffer...in a good way of course. You're looking fit Rick....you'll do great in the half mara! I'm really happy for you to be able to do this! :)
What you said Sarah about smiling when you see Rick run. Just before that I thought exactly that! It is so nice to see him running so well after that surgery. Osteotomy I think it's called? Or am I mistaken, did Rick not say that word enough?
Its so difficult for me to really set into the target pace when running intervalls. I am either way too fast or too slow. Can you guys make a video about that? I would really love some helpful ideas of how to be consistent with a certain pace.
Just love this channel. Done something to my knee yesterday during a run, well ITB or lateral quad or something…….so might well be back to another rehab spell and associated depression. Need your videos.
What I struggle with in a race is sticking to the desired pace. The first 4 miles are ok, but thereafter it’s so hard. There is so long to go still. How can you get through that?
It’s your race pace or goal race pace. Have you ever done a 5k or 10k race before or a time trial? You use that pace. For example my 5k PB is just under 26 minutes, which is about 5:10/km pace & my current goal is sub 25. So my target 5k pace is 5:00/km, which is what I’d use in this workout. Does this make sense to you? 😊
It would be cool to see TRC research drills like A/B/C skips or similar and make an updated guide on them. The A skips in this video looked pretty lazy and not performed correctly.
Rick, never say NEVER for Marathon. Maybe you would say it is cheating but I invite you to do Inlineskate Marathon in Berlin next year. It is a lot of Fun, extra training with other muscles than needed to run. And last but not least - you can coast downhill really fast.
Open the Garmin Connect app on your phone, click More (...) in the bottom right> Training and Planning > Workouts > Create a workout Then you would add in the steps, you can add repeats which is a time saver. It's well worth the time to put in all your favourite workouts and have them with you at all times. All of the paces and goals are highly customisable. Enjoy!
Using miles and meters in one workout, that is the real challenge here.
Are you a regular runner Paul or getting started?
any workout mixing miles and kilometres should fall in the same category as sock, shoe, sock shoe!
Just run 1600 instead of a mile then.
The absurdity of the UK using both metric and imperial in a nutshell
I'm just gonna do 2km + 4x500m instead of using miles 🗿✨
That was me at 5:30! So surreal to run into you guys while listening to the podcast. I started running outdoor 5 months ago and your content has brought me to the start line of my first race 3 weeks ago and helped push me through the finish line. So much love to the Running Channel team!
Brilliant. You must be doing well if you are whizzing past Sarah & Rick!
@@MikeK01 ha thanks! that was my last bit of run, so I sprinted to say hi and went into cooldown! They were running FAST.
I think you meant a warm down. 🎉
This was soo wholesome! 🎉
Great episode, but this was my absolute favorite part. Including fans/subscribers in your videos is so much more relatable.
I LOVE seeing you guys walking between reps. I used to feel bad for doing so, that jogging was the only proper way to recover, but for me that just isn’t the case. Thank you for making me feel seen!
Yes, nice. Recovery is an easy pace, a jog, a slow jog, a walk or a stand still, whatever gets you to recover to get you to the next repeat. It's all good. What's not good is to do more because of what "they' might think.
Nothing wrong with some walking. I run for years and I sometimes just still take a walking break.
I love how the podcast banter is bleeding over into the videos 😂
Hahaha glad you picked up on that!
Ran my first half when I just turned 60. 1:53. Fifteen thousand miles later at 73, all I can recommend is keep that Core strong🤩
That is great! I though I was late in the running game, starting at 50 years old, now 55. Keep on running!
@@AlbertWeijers same here...started last year, getting 60yo year
👏🏻
@@mrdebug6581 Get into a good Core strength class, more than just situps. At 73 now my lower back is slowing me down😠
Rick, I appreciate your dedication to sticking to the 50/50 split for S&C to running!
I ran my first half-marathon last year. 1:51:12. 1.5 years later, I dropped to 1:35:34. Sub 1:30 next year!
Rick I can relate, it took me a year of recovery from a ski accident knee injury ACL, and meniscus tear. I didn't get surgery as the Dr. said my knee was strong, since getting back into running in late 2022-2023 I've done multiple 5km and 10 km races, 6 Halves, and entering my second marathon, plus all the miles ran building into those races. There's lots of medical evidence that running improves and could even heal knee related injuries. Congrats and good luck and keep up with the physio and strength training!
Did anyone know Rick had a osteotomy? He never mentions it 😂
Well done Rick good to see the OG members still showing the kids they still got it.
Hahaha he's mentioned it a couple of times now
Those intervals are probably prescribed by Andy? I used simple approach: put my HM with target time into garmin calendar and followed daily workout suggestions, but did it every other day, as i'm too old to run every day. But race prediction time by garmin approached target quite nicely and week before race it was just below target, finished race 30 seconds faster than prediction. Love today's technology!
By his 'facial expression' , I still can't tell when Rick is happy or sad. 😅
Hahaha
I'm training for a half after major knee surgery that I had in Sep 22. Started running again after a long recovery in Jan this year, race is next week and it hasn't been easy but the tip from this channel has helped to train and mentally prepare.
good luck next week mate, you got this 🤞
0:15 Rick looks like he's talking there whilst being held at gunpoint.. Blink twice if you need help
I’m a fellow knee surgery soldier Rick. I’m about to run my third half marathon this fall. You got this💪🏾
nooooooooo miles, please in km ;) thanks
Hahaha sorry
@@runningchannel hehe :)
Love seeing Rick having the exact same hatred of intervals, when running, as I do. I love running . . . When I'm not actually doing it 😂
Hahaha does anyone actually LIKE intervals 😂
@@runningchannel there do be some crazy people out there, but Sarah at least seemed to be enjoying the sesh! 💚
@@runningchannel I like the bits in between
@@runningchannel I like intervals! Being quick on my feet for a short time and then have time to recover before going again, just great. I think Rick's first repeat was already at max maybe, the effort should be so that you can do all the repeats and only the last one or two should feel tough.
5:36 Andy 😂😂😂
This looks a great interval session.
It would be a good one to do early in the training with the walk recoveries and then later on with jog recoveries. It would shiw just how far you come with the training.
How long dos it take to go from 2h 10min to 1h 45min with this training?
Sarah is able to talk AND to speak WITHOUT breathing.😱
Rick not ... (yet)😁
good luck for all of your trainings🤞🏻 🍀
I'm running first half in 2 weeks and my last training week it's raining almost non-stop
Let’s go Rick 🔥
Does it make me slightly sadistic that I love intervals? 😅
Yes. Yes it does 😂
I’m with you @NateMegOfficial, I actually really love doing intervals. I love finding out every time that I can push myself and able to finish them. And I love the effect of them: they really make you noticeably stronger and faster. So what’s not to love? 😅
@@mluking 100% agreed, I'm sure @runningchannel agrees also, but they love the banter!
Rooting for you RicK, looks like you are working hard and deserve it.
I'm hoping to break 2hrs for a half in 7 weeks so watched this video. My 10k pace isn't near 5min kms though, thats more like my 5k pace. Yet Rick is looking for 2hr5mins? Is the 5k/10k pace suggestion overegging it slightly then?
I've only ever tackled up to a 10k personally - though, as a sidenote, this looks like a bit of fun for training for that too with just a bit of tweaking! - and I have to say, massive respect to Rick for making his way back from a major injury, and to Sarah for being unflinchingly cheery throughout! Can't tell if it buoyed Rick's spirits or just annoyed him, but either way hopefully the company motivated him 😁Great training guide as always, TRC team, and I love the tips on focusing on form and recovery rather than being overly focused on exact pacing ❤
"What's a cool down?" 😂 Rick is Andy's friend, so he warms down, perhaps.
I am confused, running total 2 miles with 3.11 mile pace AND with 6x1min rest in between, and 2 miles at 10k pace. isn’t it a little too easy preparing for 13 mile run aiming huge PR gain? i think running a 5k at 5k pace will be harder than this?
Did this one yesterday. Perfect video release timing for a final speedy session working towards a HM in 2 weeks. And I ignored those miles-things, that's just 1,6km. Second set was hard but achievable. Nice workout!
How appropriate. I'm running a half marathon in 3 weeks, in Amsterdam. I only got the spot last week, so I'm putting a lot of trust in previous training to be able to get through this 😅
This looks like a good workout, I'll include it in my training.
(Anyone else running in the Amsterdam TCS Marathon on October 20th?)
"Don't think you'll see me doing a marathon though..." isn't that exactly what Andy said? 🤔😂 Enjoy Berlin 2026 Rick 😜 and good luck for the half coming up 🙌
So nice to see Rick out and about! I am surprised the locker was empty, I thought there'd be a few bottles of G de G...
Rick, we believe in you. This will become great. All the best for your training 🤘
Odd that we haven’t heard anything about this knee surgery before!
They talk about it on the podcast a lot!
@@eleabolar It was sarcasm. I guess that it didn’t work.
@@torontocitizen6802 I picked up on that. And did you know Andy ran a marathon??
@@AlbertWeijers LOL!! I hadn’t heard! Why don’t they mention these things?
i like the 20-20-20 workout to improve on my half marathon.
For me tre HM struggle is 18-20k, my long run to work is 17k, so my body thinks: "we should be done by now, what are we doing???" :D
Knee surgery? I don't think Rick's ever mentioned it... (Am staying for the useless banter)
All my reps are ‘The sad reps’ 😂
I just did this workout this afternoon! I both hated every moment of the second set and felt pleased with my effort at the end, so thanks for the recommendation! Going after my first sub-45 minute 10k at a race next weekend
I did a workout similar to this a few days ago. I ended up running 9 miles in one hour. I hadn't run that distance in a long time.
Be assured Sarah's not the only one who smiles when she sees you running :).
Who the heck is watching me run
hahaha
The comradery is wonderful!
Thank you!
@@runningchannelalso, appreciated the deep scientific insight at 8:13 😉
Just tried this workout. Im dead 😂
5k pace, 10k pace. I don’t know what mine is.
My typical training at home I can only run at an average of 6mins 10secs/km for 5km. But when I go for a race, I can run at 6mins/km for 10km, I don’t know why! I tried running a 6mins pace for 5km at home before, but was completely out of breath by the end of it and definitely would not be able to run anymore.
Is it cos of the weather? I usually train in the late morning which would be quite hot. Races are usually before the sun rise or at night.
Is it the shoes? I wear cloudmonster for daily training and vaporfly for races.
Or is nutrition THAT important for 5k/10k races because I train fasted and will fuel up for races
Take your race pace over the 10k as your 10k pace and use an online calculator to work out your 5k pace 😊
Which half are you running?
Loved seeing the drills
Did s similar sessions as marathon plan intervals yesterday. 1.6k X 2, 800m X 3, 400m X4 going from about 10k to below 5k pace by the end
Go Rick!!!
I don't really understand what this workout is targeting?
Seems to be VO2max intensity, but with anaerobic interval durations?
If the idea is to train the mental aspect, I think you could do that more efficiently by doing a real VO2 max workout at the same time.
In this video, what is that object in the sky, that glows with a golden hue and gives off a pleasant sense of warmth?
Ricks forehead?
It was added in post-production
Total km for the workout?
Keep going Rick. I think the point around 16-17k is hard in a half so my next race is the Great South Run which is only 10miles - miss out that section must be easier right? 😂
We love watching Rick suffer...in a good way of course. You're looking fit Rick....you'll do great in the half mara! I'm really happy for you to be able to do this! :)
Looks good. Well done Rick. How long recovery between sets, or just the 1min after the final 400rep?
What you said Sarah about smiling when you see Rick run. Just before that I thought exactly that! It is so nice to see him running so well after that surgery. Osteotomy I think it's called? Or am I mistaken, did Rick not say that word enough?
Rick needs to bring back the short shorts! 😂
Let's be serious, Rick London Marathon 2026
We hope so!
Rick RUN FASTER!!
It’s incredible to see both Rick, and Sarah’s running journey - you’ve both come along so far! Good luck Rick - you’ve got this buddy
Its so difficult for me to really set into the target pace when running intervalls. I am either way too fast or too slow. Can you guys make a video about that? I would really love some helpful ideas of how to be consistent with a certain pace.
Rick, you're looking fit! Your running performance is reflected in your healthy presentation.
Or maybe it's the caviar skin creams?
Is just me that finds strange the enjoyment that Sarah feels of other people suffering? 😂😂😂 Great job Rick you rock
Just love this channel. Done something to my knee yesterday during a run, well ITB or lateral quad or something…….so might well be back to another rehab spell and associated depression. Need your videos.
would you suggest doing this a week before a half marathon?
We wouldn't recommend doing it the week before, we're strong believers in tapering
What I struggle with in a race is sticking to the desired pace. The first 4 miles are ok, but thereafter it’s so hard. There is so long to go still. How can you get through that?
I’m only here to compliment Rick’s facial expression in the thumbnail…
Good luck on the half sure you will smash it 5 past 2 all the way! I am aiming for quarter to 2 on Sunday in my half
Can you do a video about how you figure out what is your personal 5k or 10k pace? I still am fuzzy on how to figure this out.
It’s your race pace or goal race pace. Have you ever done a 5k or 10k race before or a time trial? You use that pace. For example my 5k PB is just under 26 minutes, which is about 5:10/km pace & my current goal is sub 25. So my target 5k pace is 5:00/km, which is what I’d use in this workout. Does this make sense to you? 😊
@@leahmcdermott4189 it does. Thanks for that. I still haven’t completed a marathon yet, so I don’t know that pace yet.
Well done both at vitality (especially Rick!). Said well done about 7k in
Really good content and this one in particular - can you read my mind? This is what I was looking for. Cheers!!
this was great. I love hearing how Rick is progressing. very inspiring.
My third half marathon this Saturday, too late for this time but will take it for number 4 😂
"Look how happy Rick looks!" 😂 haha, that look was priceless
How much time recovery between the sets or is it still just the minute?
Great video and great workout idea. Thanks!
Lovely! The warm up is so tiring 🤨
Exactly what I need! Thanks❤🎉
Shame you don't use metric anymore for the 99% of countries that don't use outdated imperial.
we try and use both when we can
They said 1600m if you don't work in miles.
That session so complicated 🤯
It would be cool to see TRC research drills like A/B/C skips or similar and make an updated guide on them. The A skips in this video looked pretty lazy and not performed correctly.
We'll see what we can do!
Rick, never say NEVER for Marathon. Maybe you would say it is cheating but I invite you to do Inlineskate Marathon in Berlin next year. It is a lot of Fun, extra training with other muscles than needed to run. And last but not least - you can coast downhill really fast.
Sounds great! Definitely not cheating
Great job Rick!
Looking good Rick, well done fella!
Glad for guy 🎉🎉🎉
Love these workouts. Can you please do some videos on how to input them into a garmin as I haven’t a clue. Nice easy instructions please lol
Open the Garmin Connect app on your phone, click More (...) in the bottom right> Training and Planning > Workouts > Create a workout
Then you would add in the steps, you can add repeats which is a time saver. It's well worth the time to put in all your favourite workouts and have them with you at all times. All of the paces and goals are highly customisable. Enjoy!
สุดยอดเลยครับ
5:00 km pace, do you mean as pace?
4:45 km pace, do you mean as pace?
Yes 5 mins/km and 4:45 mins/km.
is it possible to set this whole workout into the garmin watch?
Yes in the Garmin connect app. Go to Traning and planning, then workouts, then then make workout.
“A half is quite enough.” Until it isn’t.
Hahaha we've all said it
What I find the hardest is the running....
Hahaha we feel you!
Sorry, the mixing of km and miles is really confusing
Sorry! Which would you prefer?
@@runningchannel I prefer km. Thank you.
Great synchro warmup! The session looked spot on too.
Are you going to give it a go??
@@runningchannel unfortunately, I haven't got back to running yet. Cycling is filling the gap and is less problematic.
Was it hard for Rick to adjust running on a relatively flat (non-hilly) course compared with what he mentions on the podcast 😉?
Love the Channel but from Next Week on; i will only give Dislikes till the Merch Shop is Back!
You only have a couple of minutes to wait...
You have come a long way since your knee injury. Happy for you!
Thank you!