I m 42 years old . 5k PB within 22 mins on January. After that I not got any improvement.i think you tell me what I doing wrong. I will slow down my daily run and take more effort on speed day . Thank for your video .
Thanks for sharing this Lee, very insightful. One Q, I live in quite a hilly area in Cumbria and have noticed I tend to start running in the grey zone on my recovery/easy runs when going uphill, should I walk these or even do these sessions on a track? Thanks!
Good question, Mo! It's best to work to effort rather than pace, and if that means walking to bring your breathing/effort level to the right level, no problem. If you can go very slow, and become more efficient at going up hill, that'll help you even more, but it takes a bit of time to gain that efficiency.
I'm usually running by feel, not by pace. A method I use to ensure that I'm running my easy runs "easy" is when I can maintain nose breathing while running cus that means I'm not working hard enough to find the need to breathe using my mouth.
I will apply some of what I've learned in this video because I really feel like I'm overtraining recently. Thank you! Current 5k time is 23 and 30 secs, aiming for a sub 20 before May.
Hello Lee! My man, I used to run every now and then throughout the year will commit to at least one Spartan Race that's half marathon. Whenever I begin the training routine I get that love again for running. I committed to an Ultra marathon by September but wanted to tackle a marathon for now. Lately, I'd track my running program through the Runna app and noticed my cadence is roughly 160. I'd like to bring it up a bit more so I'm more efficient and advise would be great?! Thanks for the knowledge you're willing to pass for us.
Good man, great to have these goals in place and checkpoints along the way. For improving your cadence, you can do drills, strides, hills sprints, downhill running, and interval/faster running will also help you. As runners go longer, a common mistake is to run all runs slow, but that just builds efficiency running slow, so you're looking at your ultra in the right way. 🤝
Ty Lee!! rn my 5km is 25~ but want to achieve sub-20 in 3~ months, because i want to run a sub 1:25 half marathon in august do you have any video in the weekly progression for the interval sessions? ty so much!! happy new year!!
Thank you, Jose Antonio. I've made a few on this topic, but these two are good starting points. How to Run 5 Kilometers in 20 Minutes: Your 12-Week Training Guide th-cam.com/video/_rQyXb95V5s/w-d-xo.html
Loved this. Thank you. Spot on for me. One question, the speed during a long run vs the speed on a slow run/recovery run, they are roughly the same, or?
Good question, Ulf, and thank you for your kind words. The "correct" answer, is that your long run will be mostly, controlled in zone 2 (conversational), and similar to easy runs, but your recovery run is typically a mixture of zone 1 and zone 2, usually going into zone 2 once your legs start to freshen up.
How do you know if you're running your easy and recovery runs slow enough? Can you run them too slow? And how do you alternate between hard intervals, tempo/threshold, hill reps and long runs with build in sessions? :-)
Several ways to know if you're running recovery runs and easy runs slow enough. Ranging from can you almost have a full conversation whilst you're running, to have you had a test in the lab to see exactly what your blood is doing in correlation to your heart rate. Both work, the latter leaves little to chance.
@@rajmathew6220 Medium sized build, not built for running but played football as a kid and hadn't done much apart from gym since leaving school (10+ years) and starting running from scratch 3 years ago.
M43. 90 kilos. Running 35-50 km/week. Im stuck in 21.30 for 3 years now. Doing low heart rate longruns every Sunday at 6.30 pace. Hill or pace intervall every Tuesday. 3 to 4 runs every week. Im running twice my milage as for last year. I can do 8 1K rep at 4.00 pace. I can now run longer, but not faster. Midfotstriker. Help?
📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching
i am 40y old man and year ago i have started running and it was 32mins for 5k and now 22mins and my goal is 18mins
Superb, that's immense progress!
65yrs , running 24, 45 for 5km , looking at sub 20 in 2 months
yet another "Well said" video, Lee. Thanks!! Current 5k is around 21:30 and looking to do sub 20:00.
Great goals bring out the best in your, I'm sure you'll execute!
This is the perfect video for me. I'm at 25:45 looking for a sub 20 in 2 months or less
@@vaughnadrielpaulo1719 Enjoy the journey, it's absolutely achievable.
I m 42 years old . 5k PB within 22 mins on January. After that I not got any improvement.i think you tell me what I doing wrong. I will slow down my daily run and take more effort on speed day . Thank for your video .
@@70ny.77 I'm sure you'll notice the difference with those two changes alone. 👍
M52. Stuck at 21-22min for about 4 years. Mostly due to inconsistency and non-specific sessions. Would like to break 20min in my next training phase.
Good man, such a great target for the first quarter of the new year.
Super video!!! Happy New Year Lee 🎄🖤🖤🖤
2025 will be mega! 🖤
Thanks for sharing this Lee, very insightful. One Q, I live in quite a hilly area in Cumbria and have noticed I tend to start running in the grey zone on my recovery/easy runs when going uphill, should I walk these or even do these sessions on a track? Thanks!
Good question, Mo! It's best to work to effort rather than pace, and if that means walking to bring your breathing/effort level to the right level, no problem. If you can go very slow, and become more efficient at going up hill, that'll help you even more, but it takes a bit of time to gain that efficiency.
Lee,
Been doing intervals and can see the benefits already within 2-3 weeks! Question-what day do you do lower body strength? Thanks!
Great work! I prefer to do it the day after long run day, for me, that's Monday.
I'm usually running by feel, not by pace. A method I use to ensure that I'm running my easy runs "easy" is when I can maintain nose breathing while running cus that means I'm not working hard enough to find the need to breathe using my mouth.
I will apply some of what I've learned in this video because I really feel like I'm overtraining recently. Thank you! Current 5k time is 23 and 30 secs, aiming for a sub 20 before May.
Good luck, it's a good guide, especially once you're used to it.
Hello Lee! My man, I used to run every now and then throughout the year will commit to at least one Spartan Race that's half marathon. Whenever I begin the training routine I get that love again for running. I committed to an Ultra marathon by September but wanted to tackle a marathon for now. Lately, I'd track my running program through the Runna app and noticed my cadence is roughly 160. I'd like to bring it up a bit more so I'm more efficient and advise would be great?! Thanks for the knowledge you're willing to pass for us.
Good man, great to have these goals in place and checkpoints along the way. For improving your cadence, you can do drills, strides, hills sprints, downhill running, and interval/faster running will also help you. As runners go longer, a common mistake is to run all runs slow, but that just builds efficiency running slow, so you're looking at your ultra in the right way. 🤝
Ty Lee!! rn my 5km is 25~ but want to achieve sub-20 in 3~ months, because i want to run a sub 1:25 half marathon in august
do you have any video in the weekly progression for the interval sessions?
ty so much!! happy new year!!
Thank you, Jose Antonio. I've made a few on this topic, but these two are good starting points.
How to Run 5 Kilometers in 20 Minutes: Your 12-Week Training Guide
th-cam.com/video/_rQyXb95V5s/w-d-xo.html
How to Improve Your 5K Time from 25 Minutes to 16:42
th-cam.com/video/Vh8sCRnPmRE/w-d-xo.html
Loved this. Thank you. Spot on for me. One question, the speed during a long run vs the speed on a slow run/recovery run, they are roughly the same, or?
Good question, Ulf, and thank you for your kind words. The "correct" answer, is that your long run will be mostly, controlled in zone 2 (conversational), and similar to easy runs, but your recovery run is typically a mixture of zone 1 and zone 2, usually going into zone 2 once your legs start to freshen up.
@@leegrantham Many, many thanks, Lee. And a Happy New Year to you!
@ All the best, Ulf. Wishing you a fun and successful 2025!
How do you know if you're running your easy and recovery runs slow enough? Can you run them too slow? And how do you alternate between hard intervals, tempo/threshold, hill reps and long runs with build in sessions? :-)
Several ways to know if you're running recovery runs and easy runs slow enough. Ranging from can you almost have a full conversation whilst you're running, to have you had a test in the lab to see exactly what your blood is doing in correlation to your heart rate. Both work, the latter leaves little to chance.
Curious about his body type - was he fairly fit when he began?
@@rajmathew6220 Medium sized build, not built for running but played football as a kid and hadn't done much apart from gym since leaving school (10+ years) and starting running from scratch 3 years ago.
M43. 90 kilos. Running 35-50 km/week. Im stuck in 21.30 for 3 years now. Doing low heart rate longruns every Sunday at 6.30 pace. Hill or pace intervall every Tuesday. 3 to 4 runs every week. Im running twice my milage as for last year. I can do 8 1K rep at 4.00 pace. I can now run longer, but not faster. Midfotstriker.
Help?
Not possible in 60 days 😂
What's your starting point?