Why does GTN always upload the exact video I need at the right time? It's as if they can see my entire life and are creating content just for me hahaha
I love this, and I love the specifics and the workouts given. However your last 5k video, to me at least, gave a much more important piece of information - a 5k should hurt. It's short enough that you should be in a fair amount of discomfort, but it's bearable for a short duration. This was a game changer for me - and indeed helped me to push my paces across the board. I've recently had two pretty good, and surprising results that (don't get me wrong, I've trained a lot for, but) I wouldn't have achieved without the advice from this channel. Thank you again, as ever, for your generosity in sharing.
I feel so lucky to have found you guys. Now I just need to watch every single relevant video for my goals and implement it alongside my muscle strength endurance training
Why not just do 5 x 1km (instead of 4 x 1km) so you are hitting the full 5k in the session? I like doing the 5 x 1km, starting w 2 min recovery and then dropping the recovery down by 15 seconds over the course of a few weeks so the last session is 5 x 1km with just 30 sec rest. If I can hit this, I know I'm race ready!
Amazing video! Already tried the second speed session this night and came home with a very satisfied feeling :) These kind of videos are really helpful. Hope to have some for faster 10k runs coming up soon as well, so focus can also be put on training for 1/4 triathlons.
Great video! I recently posted about another 5k workout on my channel. Here's the gist of it: 10x500 at 5k goal pace keeping recovery short and jogging back across the infield aiming for under 1 minute (depending on your goal pace). Thanks for posting these workout videos. Hopefully people can use these workout to crush their next 5k!
DomBun28 - I posted about this workout on my TH-cam triathlon channel. I think the original workout was done by University of Colorado but it probably predates them also.
They mentioned that the lactate threshold is important for the 5k, which it certainly is. I would like a dedicated video about determining target race pace based on lactate threshold and the science behind it. 🙏
Same here. Most plans I've seen take threshold runs up to 30-35 minutes, especially when they're prescribed a bit below threshold. With shorter sections I'd like to see a lot of repeats with short recoveries. On the other hand, I'm no expert...
Okay, nicely done as usual, and you did a particularly good job explaining the paces, but sometimes I'm struggling to tell if the video is for beginners or intermediate/advanced runners. In this case, I think the threshold workout (subthreshold to be exact) is really easy, while the 1 km repeats at 3-5k race pace and the hill reps I'd find a bit hard. I'm around the 20 min per 5k race level. Also I've noticed that GTN has been using the metric system. Thanks, though I'm a bit worried about UK viewers stuck with the imperial yardstick ;)
Monday: normal pace 5km Wednesday: 8-12km slow Friday: Fast Intervall training 3-6km Sunday: Strength training and detailed stretching -Increase your distance only 10% every week till you can run 12km without walking -If youre a beginner only run two times a week to rest and increase it to 3-5 times. Everything higher isnt healthy -start with 1km running and increase it every week
is it better to use time to define lenght of a interval rather than distance? I usually do 5 x 400 m to work on top end speed with 90 seconds recovery between each rep. Should I instead do 5 x 90s + 90 s recovery to make it exactly balanced?
Hi GTN! Been watching plenty of your videos as I start my triathlon journey this year and I totally love them. For the first speed workout, what do you mean by repeat 2x? Repeating the warm up and main set twice or just the main set twice? Cheers!
This is really, really late to the party but I just tried this workout and loved it but by mistake only added one rep of the main workout. Honestly, it was way more than enough for me. Doing it twice would be really rough. I was running for a total of over 43 minutes so it was a great workout but... 2x the main reps?? I don't get it personally. Might as well just say 16x. But that would have been exhausting for me. Then again, I chose to jog for the 2 minute recoveries. Had I opted to walk, I think I could probably manage it but the overall session would still take a ton of time. I wonder if it's just OK to do as many reps as suits you. It definitely felt extremely beneficial, really pushed me (and my watch agreed).
Guys - love the videos. Thanks for this. I have a question on threshold pace. Here you say c30s per Km slower than 5k race pace. At present I’d estimate that is c3.50-3.55 but running 4.20-4.25 feels very very easy to me... What am I missing?!? Thanks
Thanks - I have aimed for similar recently c 4-4.05 pace for tempo. Am targeting a sub18.30 5k. Have run close to that before but a couple of years ago so trying to get tempo sub 4 and speed speed workouts c 3.30
when it comes to half marathon training how long would your zone two runs be..im up to 15miles and was wondering how much longer I should go???awesome vid as always guys thankyu
How much is enough base and volume training to start incorporating these types of sessions? I know everyone is different but it would be good to know a range. I have been running (at a slow pace) 5 days a week since March (approx 50km a week). Would this be considered sufficient?
i have a question im a badmiinton player and i do court footworks and rope jumps every twice per week and 1 hour badminton session 3 times a week but why am i just running a 34 min 5k. I felt out of breath but my legs are still quite fres. can i know what i should work on?
Hey Coach my 2mile race is coming... Now my timing is 14min10sec but qualifying time is Under 14min compulsory... Soo Can I break my 14min10 second time in one month???is it possible or not??? Please help me..... (My goal is 2mile within 13.00/13.15)
Its your rate of perceived exertion, in other words when your running do you feel as if your going easy, at a moderate intensity, hard, or flat out... It's simple but effective just based on how you feel on the day really.
Hey BOBO Gaming - RPE means the Rate of Perceived Exertion - this is normally on the scale of 1 to 10 and is a subjective way to measure how you're feeling! You can find our Jargon Buster video here 👉 gtn.io/TriJargon
Rate of Perceived Exertion, shown on a scale of 1-10. 1 = laying on a couch staring at the ceiling, 5 = "you know, this is starting to get hard", 10 = feels like death is only moments away. As you become more in tune with your body via training and racing experience, RPE can be a good substitute for a heart rate monitor.
green? you mean turquoise. I sure can read it easily. Maybe your screen is not functioning properly or you have something wrong with your eyes (not meant to be disrespectful).
Again, no Heather. Cheeky to put her in the thumbnail when her only input is a bit of b roll. You need a gender balance. You now have two male presenters to one female who seems to be being phased out. Heather is a very good presenter, it's a mistake to relegate females on this channel, women are triathletes too.
Totally agree with you about the thumbnail image, that was the reason I clicked on this video, because I assumed I was going to get information more balanced, about running better and faster for women as well, a lot of great content can be focused on men, which is fine, but I was hoping to learn something more related to women. Well, that picture is definitely misleading a bit.... They got the view though...
Why does GTN always upload the exact video I need at the right time? It's as if they can see my entire life and are creating content just for me hahaha
Glad we could help 🙌
Ever heard of the Truman Show? 😏
I love this, and I love the specifics and the workouts given. However your last 5k video, to me at least, gave a much more important piece of information - a 5k should hurt. It's short enough that you should be in a fair amount of discomfort, but it's bearable for a short duration. This was a game changer for me - and indeed helped me to push my paces across the board.
I've recently had two pretty good, and surprising results that (don't get me wrong, I've trained a lot for, but) I wouldn't have achieved without the advice from this channel.
Thank you again, as ever, for your generosity in sharing.
I feel so lucky to have found you guys.
Now I just need to watch every single relevant video for my goals and implement it alongside my muscle strength endurance training
Looking forward to trying the hill sessions here in Florida.
If you live near Spanish Pond in Jacksonville, that's about the only incline you're going to get lol
Why not just do 5 x 1km (instead of 4 x 1km) so you are hitting the full 5k in the session? I like doing the 5 x 1km, starting w 2 min recovery and then dropping the recovery down by 15 seconds over the course of a few weeks so the last session is 5 x 1km with just 30 sec rest. If I can hit this, I know I'm race ready!
Amazing video! Already tried the second speed session this night and came home with a very satisfied feeling :) These kind of videos are really helpful. Hope to have some for faster 10k runs coming up soon as well, so focus can also be put on training for 1/4 triathlons.
One of my goals for next year is a sub 20 5k. Really looking forward to trying these!
Sam Cohen ditto - edging closer but not quite there yet !
Sam it's definitely a great barrier to break!
What your time now ?
Great video! I recently posted about another 5k workout on my channel. Here's the gist of it: 10x500 at 5k goal pace keeping recovery short and jogging back across the infield aiming for under 1 minute (depending on your goal pace). Thanks for posting these workout videos. Hopefully people can use these workout to crush their next 5k!
Matt LeGrand did this workout yesterday it’s brutal
@@DomBun28 - How did it go? Did your 10 500s add up to about goal 5k?
Matt LeGrand I think I run then 5-10s per km quicker than 5k pace. My recovery is pretty good but need to keep working on my speed endurance
DomBun28 - I posted about this workout on my TH-cam triathlon channel. I think the original workout was done by University of Colorado but it probably predates them also.
Very good and helpful video thanks for advices I'm starting from today and with 200s!!!.... salute from Greece
They mentioned that the lactate threshold is important for the 5k, which it certainly is. I would like a dedicated video about determining target race pace based on lactate threshold and the science behind it. 🙏
Great stuff, I think what’s more important than that is how to structure those sessions in a week.
Great tips for getting quick!
My preferred hill session is 5x 3x35s@max, such a tough workout
I have one degree and two diplomas, this is so complicated!
1. Speed 4 x 1 km max pace
2. Threshold 4 x 1.5 km just below max
3. Easy 12 km
Brilliant, however my threshold sessions is 20min non-stop. Works pretty well. 15mins warm and 15mins cool down.
Same here. Most plans I've seen take threshold runs up to 30-35 minutes, especially when they're prescribed a bit below threshold. With shorter sections I'd like to see a lot of repeats with short recoveries. On the other hand, I'm no expert...
I do 2x 12 min with 2 min jog recovery...
Okay, nicely done as usual, and you did a particularly good job explaining the paces, but sometimes I'm struggling to tell if the video is for beginners or intermediate/advanced runners. In this case, I think the threshold workout (subthreshold to be exact) is really easy, while the 1 km repeats at 3-5k race pace and the hill reps I'd find a bit hard. I'm around the 20 min per 5k race level.
Also I've noticed that GTN has been using the metric system. Thanks, though I'm a bit worried about UK viewers stuck with the imperial yardstick ;)
At 2:00 what does the repeat x2 mean? Is it repeating the the main set?
For the Speed One main set, do you end up doing 16x 200m? Not sure what they meant by 8x 200m repeat 2x if it also means 16x 200m
Great advice, I am about to give it a try in the next coming weeks
Having done a 5k race with my personal best at 25min what is in my case my RPR OF 8-9 in terms of pace.. Thanks.. Excellent workouts
4'45"/km would do
Does RPR mean race pace repetition? If it does than an RPE of 8-9 would not his pace be slower because his race pace of 5 per k is a 10 RPE, like 5:15
Thank you for this information
Good video guys. I’m 75. I gotta warm up better.
Monday: normal pace 5km
Wednesday: 8-12km slow
Friday: Fast Intervall training 3-6km
Sunday: Strength training and detailed stretching
-Increase your distance only 10% every week till you can run 12km without walking
-If youre a beginner only run two times a week to rest and increase it to 3-5 times. Everything higher isnt healthy
-start with 1km running and increase it every week
is it better to use time to define lenght of a interval rather than distance? I usually do 5 x 400 m to work on top end speed with 90 seconds recovery between each rep. Should I instead do 5 x 90s + 90 s recovery to make it exactly balanced?
Excellent exercise
Hi GTN! Been watching plenty of your videos as I start my triathlon journey this year and I totally love them.
For the first speed workout, what do you mean by repeat 2x? Repeating the warm up and main set twice or just the main set twice?
Cheers!
@Fraser Cartmell ah okie. what's the difference between 8 x 200 m repeat 2x and 16 x 200 m?
@@durians Seriously. If there is an added recovery between sets - then that is a distinction with a difference but this is silly.
This is really, really late to the party but I just tried this workout and loved it but by mistake only added one rep of the main workout.
Honestly, it was way more than enough for me. Doing it twice would be really rough. I was running for a total of over 43 minutes so it was a great workout but... 2x the main reps??
I don't get it personally. Might as well just say 16x. But that would have been exhausting for me.
Then again, I chose to jog for the 2 minute recoveries. Had I opted to walk, I think I could probably manage it but the overall session would still take a ton of time.
I wonder if it's just OK to do as many reps as suits you. It definitely felt extremely beneficial, really pushed me (and my watch agreed).
When you say recovery (for example in between Threshold sets), do you mean stopping and resting completely or jogging slowly? Thanks!
Guys - love the videos. Thanks for this. I have a question on threshold pace. Here you say c30s per Km slower than 5k race pace. At present I’d estimate that is c3.50-3.55 but running 4.20-4.25 feels very very easy to me...
What am I missing?!? Thanks
they are catering their content towards slower runners. I run a 19:35 5k and do my tempo runs @ 3:58-4:05 depending on the workout
Thanks - I have aimed for similar recently c 4-4.05 pace for tempo. Am targeting a sub18.30 5k. Have run close to that before but a couple of years ago so trying to get tempo sub 4 and speed speed workouts c 3.30
when it comes to half marathon training how long would your zone two runs be..im up to 15miles and was wondering how much longer I should go???awesome vid as always guys thankyu
awesome and thanks for the advice and time to reply
Fraser
How much is enough base and volume training to start incorporating these types of sessions? I know everyone is different but it would be good to know a range. I have been running (at a slow pace) 5 days a week since March (approx 50km a week). Would this be considered sufficient?
Nice,
i have a question im a badmiinton player and i do court footworks and rope jumps every twice per week and 1 hour badminton session 3 times a week but why am i just running a 34 min 5k. I felt out of breath but my legs are still quite fres. can i know what i should work on?
some bril tips here guys :)
Im 50 i do 5 k in 27 - 28 minutes. I struggle to do 10k under the hour any tips ?
For speed one session main set
Why not 16x but 8x then repeat 2x?
Is it mean that repeat not only main set but also do warm up again?
Are you guys based in Qatar?
Hey Coach my 2mile race is coming...
Now my timing is 14min10sec but qualifying time is Under 14min compulsory...
Soo Can I break my 14min10 second time in one month???is it possible or not???
Please help me.....
(My goal is 2mile within 13.00/13.15)
How do you determine your threshold pace?
Hey lexington476 - here's a video that will answer your question 👉 gtn.io/TempoRun
what about the 800m?
Who does the fastest 5k in your team?
Yoram that would definitely be Mark!
How much fast?????
aha...training around la Santa...
what is RPE?
Its your rate of perceived exertion, in other words when your running do you feel as if your going easy, at a moderate intensity, hard, or flat out... It's simple but effective just based on how you feel on the day really.
Hey BOBO Gaming - RPE means the Rate of Perceived Exertion - this is normally on the scale of 1 to 10 and is a subjective way to measure how you're feeling! You can find our Jargon Buster video here 👉 gtn.io/TriJargon
Ooowh, thanks 👍
Rate of Perceived Exertion, shown on a scale of 1-10. 1 = laying on a couch staring at the ceiling, 5 = "you know, this is starting to get hard", 10 = feels like death is only moments away. As you become more in tune with your body via training and racing experience, RPE can be a good substitute for a heart rate monitor.
Guys, I love your content but please edit out the lip smacks like at 2:04. I absolutely detest lip smacks
Who is the clever that decided to put light green letters on a white pattern??? We can't read this .
green? you mean turquoise. I sure can read it easily. Maybe your screen is not functioning properly or you have something wrong with your eyes (not meant to be disrespectful).
@@HuesingProductions ok I will go to doctor... 😂🤓
This doesn’t work
Again, no Heather. Cheeky to put her in the thumbnail when her only input is a bit of b roll. You need a gender balance. You now have two male presenters to one female who seems to be being phased out. Heather is a very good presenter, it's a mistake to relegate females on this channel, women are triathletes too.
Totally agree with you about the thumbnail image, that was the reason I clicked on this video, because I assumed I was going to get information more balanced, about running better and faster for women as well, a lot of great content can be focused on men, which is fine, but I was hoping to learn something more related to women. Well, that picture is definitely misleading a bit.... They got the view though...