I love this presentation so much, I’ve watched it so many times really helps me ground as a coach to keep to these basic fundamentals. Thanks Coach! Liam (uk)
Great video. Love the technical /data stats. It proves so many recreational runners train too fast on regular easy days and don't train enough total hrs...ending up tired/injured and not Aerobically healthy/optimised. Cheers
I wish I could take credit for PCHS’s performance the last 10 years, but I temporarily “retired” to spend more time with my own sons. Soon they’ll both be out of high school, and I hope to get back into coaching again. My best wishes to you and Holy Family.
Indeed, I wish I had known this when I was running in college and when I started coaching. Thanks to Jack Daniels the coach (not Jack Daniel’s the whiskey) and his Running Formula book, which helped me understand this concept and was a launching point for me: www.amazon.com/Daniels-Running-Formula-Jack/dp/1718203667/ref=sr_1_1?crid=4NFKDSSTO87F&keywords=daniels+running+formula&qid=1653851678&sprefix=Daniels+%2Caps%2C217&sr=8-1
This was really great to listen to, Michael. Quite informative. I'm a long distance runner myself, and I am looking to get into coaching students as well in the near future.
@@PaceWheel yes it is. I have just one question. How many trainings are in all those days of preparation? Does only the second training changes on Tuesday and Thursday through the weeks and the first one is always easy 70% run?
@@quetzalcoatlhermeticus8024 The way I have them prescribed it's usually two days of "quality" or "intense" workouts. I place them on Tuesdays and Thursdays for convenience, assuming Sunday as a day off. The total number of training sessions really is dependent on the ability of the athlete to handle the workload: build gradually, don't rush. My high school students did 6 days of 1 session each per week with 1 long run and one or two quality days each week. Race days replaced a quality day. Sunday was the default day off because of practice rules in my state (Colorado).
@@PaceWheel thanks for such a great answer. I will ask you one more thing. You said that running at 70% is based of fat as energy and later you mentioned that when we start running we burn glycogen first and after that we start burning fat. If you can say a little more about that. Is it good to replenish that glycogen with some dextrose or just quality carbs and what of the supplementation is good to use while running that much. I hope that you will find time to answer.
@@quetzalcoatlhermeticus8024 Basically, you're always burning some of each, it's just what the balance is. There is no perfect formula for diet, but over time, you'll find how your body absorbs/tolerates/utilizes the calories in takes in. Of course, higher-quality food nourishes your body better--and especially long-term effects of nutrition are important to consider. I typically tell my athletes (teenagers) that you do not need a sports drink for energy replacement unless your total exercise session exceeds 90 minutes; otherwise, you're just going to absorb a lot of excess sugar and have expensive pee from the electrolytes. That said, it's sometimes easier to drink something tasty than plain water.
Thanks for this video, if I'm running 4 times a week (exclude long run) 7km per day. So my long run should be 7km (max 25% weekly mileage) same km with my daily mileage? Thanks
This is a great question. The long run should be 25% of total mileage for the week: 4 days x 7km is 28km, so that should be 75% of the week, so the other 25% would be about 9km for 37km total that week.
Is this a dead thread? Was hoping the author could comment if all the info in this video is still relevent or if there is more "up to date" training methodologies....
Thanks for your question. There are a number of more advanced (and expensive) techniques that physio-labs can support like HR monitor/expelled gas-observation that can yield better results. No two bodies are the same, so tweaking these paces slightly for an athlete’s tolerance/injuries/grit/stubbornness is always wise, and that takes a coach’s experience and discernment, but the physiology of endurance training hasn’t changed. That said, look in the comments and see a current world-record holder’s comment that (to this author) continues to validate the technique described here as a starting point for runners and coaches. One training area that I’m seeing new studies on all the time is warmup/stretching routine. Active? Static? Pre-/Post-/Mid- routine? Rollers? Ice bath? Sauna? These all seem to be getting a lot of attention lately and may be worth looking into. Is there a particular method you’ve run across that deserves attention?
Thanks for the reply Sir. I'm a parent coach of a fairly elite 14 year old middle school girl (10:35 3k, 5:12 mile, 2:19 800m) and I have concerns about the coaching she's receiving from the local school system. Bottom line, the school coach seemingly has zero "schedule" or "program." The workouts seem to have no (or very little) periodization to include VO2 max or running economy development (strides are pretty much it). Because of this, I've been trying to soak up as much distance/mid-distance running as possible. I found this video to be very informative and easily digestible (which is very appreciated btw). At the time of this message, we are about 12 weeks out from the "championship" competition so I'm planning to follow the phases as you layed them out. I was just curious if you would still follow the schedule, as stated in this video. I'm finding a lot of info out there on programming that doesn't include much tempo/threshold work but instead focuses on multi-pace work on a 14-day cycle (2 quality days a week based on the following paces: 5k, 3k, 1600m, 800m). It just seems like there are vastly different training principles and I'm trying to navigate massive amount of info that a Google search yields. Thanks again for the reply and/or any recommendations.
@@joshuabeemer4062 At only 12 weeks out, and assuming she has a reasonable base built, I’d skip phase one, and build from there. In my experience, threshold work is essential for improving recovery and overall tolerance-response. Feel free to send me an email at coach[at]pacewheel[dot]com. I’m glad to discuss further than TH-cam comments really allow.
@@joshuabeemer4062 I will say that the notion of multi-pace work as you describe is not dissimilar from the various paces described in my training regimen. 5k pace is kind of a no-man’s land (faster than threshold pace) but 3k is approx V02 max pace; 1600 pace is slightly faster, and 800 pace is only slightly slower than what *I* like for running economy repetitions. In appropriate intervals with quality rest, such a program could be great. Some runners simply can’t make true aerobic running comfortable for their stride cycle, so they end up doing faster intervals and leverage their fluctuating efforts to try and *average* an aerobic workout through the moderately paced workout.
100m is not a long enough test to know your aerobic fitness level with accuracy because it is an entirely anaerobic effort. The shortest race I would use to calculate is 800m, and even that is a stretch. What are your aerobic fitness goals? As a starting point for general fitness, I would recommend going out for a "comfortable" jog--hard enough that your breathing increases in frequency, but still easy enough to speak long sentences aloud with a running partner--or talking to yourself works, though people watching might think you're crazy (of course, you're running so they may already think that). I also like to do short jogging/walking intervals with brand-new runners: jog 150 meters, walk 50; repeat 8 times. That covers 1 mile. Do that on alternating days, trying to get the fastest overall time you can manage for 2 to 3 miles (8 to 12 laps), and you'll figure out how fast you can go and stay aerobic.
Wrist-based heartrate monitors can be very effective. There are many resources out there for identifying training zones using heartrate rather than pace. As you get accustomed to either heartrate or pace training, you will start to know better what your body feels like as it is in the right training zone. My best wishes to you as you train for your goals.
Absolutely, you're right; that would have helped it make more sense. I wish I had used PowerPoint or had used some reference graphics. I did this clinic video in 2008. Thanks for your comment!
This video is a HOLY GRAIL or the only video you really need to watch !
I’m glad to hear that this video was helpful for you.
indeed, thank you sir 🙏
@@letesenbet You're welcome.
@@letesenbet Wow keep up the good work champion
I know this video is a few years old, are these methodologies still sound?
I love this presentation so much, I’ve watched it so many times really helps me ground as a coach to keep to these basic fundamentals.
Thanks Coach!
Liam (uk)
Liam - Thanks for letting me know that this video continues to help you and your athletes!
Michael
This video is outrageously good, and comprehensive. Has helped me so much, thanks Coach!
I’m so glad to hear you found it helpful. Best wishes!
Thank you dear You Tube Algorythm for showing me this superb video! 🙏🏻 Thank you for this!
I’m so glad it was helpful to you!
Thank you for your comment! I am glad to hear it was helpful!
I come back to this video every year! Has really helped me get back into running after recurring ITB injury (from overtraining)
I’m so glad to hear that it is helpful for you! Keep it up!
Great video. Love the technical /data stats. It proves so many recreational runners train too fast on regular easy days and don't train enough total hrs...ending up tired/injured and not Aerobically healthy/optimised. Cheers
Thanks!
Very impressed. This is why your schools consistently perform so well.
I wish I could take credit for PCHS’s performance the last 10 years, but I temporarily “retired” to spend more time with my own sons. Soon they’ll both be out of high school, and I hope to get back into coaching again. My best wishes to you and Holy Family.
@@PaceWheel Thank you. Get back into coaching, soon!
Wish I had known all this back in high school XC and track
Indeed, I wish I had known this when I was running in college and when I started coaching. Thanks to Jack Daniels the coach (not Jack Daniel’s the whiskey) and his Running Formula book, which helped me understand this concept and was a launching point for me: www.amazon.com/Daniels-Running-Formula-Jack/dp/1718203667/ref=sr_1_1?crid=4NFKDSSTO87F&keywords=daniels+running+formula&qid=1653851678&sprefix=Daniels+%2Caps%2C217&sr=8-1
After my first marathon and 5K in 20 minutes and 6 seconds, I thought "Hm, I am good!" After watching this clip I got some homework to do!
I hope you find the continued motivation to do your homework and keep it up!
@@PaceWheel Yes Sir! Bring us more of that good work :)
This was really great to listen to, Michael. Quite informative. I'm a long distance runner myself, and I am looking to get into coaching students as well in the near future.
Great video; can’t wait to implement this into my summer training
Don’t mean to nitpick but ATP is “adenosine” triphosphate, adenine is the nitrogenous base that makes up part of the molecule
Thanks for the correction. I hope you found the rest of the video helpful.
This is pure gold
Thank you very much. I am glad to hear that my video was helpful to you.
@@PaceWheel yes it is. I have just one question. How many trainings are in all those days of preparation?
Does only the second training changes on Tuesday and Thursday through the weeks and the first one is always easy 70% run?
@@quetzalcoatlhermeticus8024 The way I have them prescribed it's usually two days of "quality" or "intense" workouts. I place them on Tuesdays and Thursdays for convenience, assuming Sunday as a day off. The total number of training sessions really is dependent on the ability of the athlete to handle the workload: build gradually, don't rush. My high school students did 6 days of 1 session each per week with 1 long run and one or two quality days each week. Race days replaced a quality day. Sunday was the default day off because of practice rules in my state (Colorado).
@@PaceWheel thanks for such a great answer. I will ask you one more thing. You said that running at 70% is based of fat as energy and later you mentioned that when we start running we burn glycogen first and after that we start burning fat. If you can say a little more about that. Is it good to replenish that glycogen with some dextrose or just quality carbs and what of the supplementation is good to use while running that much. I hope that you will find time to answer.
@@quetzalcoatlhermeticus8024 Basically, you're always burning some of each, it's just what the balance is. There is no perfect formula for diet, but over time, you'll find how your body absorbs/tolerates/utilizes the calories in takes in. Of course, higher-quality food nourishes your body better--and especially long-term effects of nutrition are important to consider. I typically tell my athletes (teenagers) that you do not need a sports drink for energy replacement unless your total exercise session exceeds 90 minutes; otherwise, you're just going to absorb a lot of excess sugar and have expensive pee from the electrolytes. That said, it's sometimes easier to drink something tasty than plain water.
So many ways to provide the calendar. I have 4 phases. They are slightly different. There is no perfect way. Classic Jack Daniels. Definitely works.
Great video! I was wondering whether increasing it would be good if we increase the aerobic base phase? For example, from 4 to 6 to 8 weeks?
Absolutely, extending the aerobic base phase can always be a great addition to your workout plan.
@@PaceWheel Thanks!
awesome...great video, 1 hour everything we need to know, tks from Brazil
Thanks for this video, if I'm running 4 times a week (exclude long run) 7km per day. So my long run should be 7km (max 25% weekly mileage) same km with my daily mileage?
Thanks
This is a great question. The long run should be 25% of total mileage for the week: 4 days x 7km is 28km, so that should be 75% of the week, so the other 25% would be about 9km for 37km total that week.
@@PaceWheel ooo.. oke. Clear my bro.. thanks for the information.
Is this a dead thread? Was hoping the author could comment if all the info in this video is still relevent or if there is more "up to date" training methodologies....
Thanks for your question. There are a number of more advanced (and expensive) techniques that physio-labs can support like HR monitor/expelled gas-observation that can yield better results. No two bodies are the same, so tweaking these paces slightly for an athlete’s tolerance/injuries/grit/stubbornness is always wise, and that takes a coach’s experience and discernment, but the physiology of endurance training hasn’t changed. That said, look in the comments and see a current world-record holder’s comment that (to this author) continues to validate the technique described here as a starting point for runners and coaches.
One training area that I’m seeing new studies on all the time is warmup/stretching routine. Active? Static? Pre-/Post-/Mid- routine? Rollers? Ice bath? Sauna? These all seem to be getting a lot of attention lately and may be worth looking into.
Is there a particular method you’ve run across that deserves attention?
Thanks for the reply Sir. I'm a parent coach of a fairly elite 14 year old middle school girl (10:35 3k, 5:12 mile, 2:19 800m) and I have concerns about the coaching she's receiving from the local school system. Bottom line, the school coach seemingly has zero "schedule" or "program." The workouts seem to have no (or very little) periodization to include VO2 max or running economy development (strides are pretty much it). Because of this, I've been trying to soak up as much distance/mid-distance running as possible. I found this video to be very informative and easily digestible (which is very appreciated btw). At the time of this message, we are about 12 weeks out from the "championship" competition so I'm planning to follow the phases as you layed them out. I was just curious if you would still follow the schedule, as stated in this video. I'm finding a lot of info out there on programming that doesn't include much tempo/threshold work but instead focuses on multi-pace work on a 14-day cycle (2 quality days a week based on the following paces: 5k, 3k, 1600m, 800m). It just seems like there are vastly different training principles and I'm trying to navigate massive amount of info that a Google search yields. Thanks again for the reply and/or any recommendations.
@@joshuabeemer4062 At only 12 weeks out, and assuming she has a reasonable base built, I’d skip phase one, and build from there. In my experience, threshold work is essential for improving recovery and overall tolerance-response. Feel free to send me an email at coach[at]pacewheel[dot]com. I’m glad to discuss further than TH-cam comments really allow.
@@joshuabeemer4062 I will say that the notion of multi-pace work as you describe is not dissimilar from the various paces described in my training regimen. 5k pace is kind of a no-man’s land (faster than threshold pace) but 3k is approx V02 max pace; 1600 pace is slightly faster, and 800 pace is only slightly slower than what *I* like for running economy repetitions. In appropriate intervals with quality rest, such a program could be great. Some runners simply can’t make true aerobic running comfortable for their stride cycle, so they end up doing faster intervals and leverage their fluctuating efforts to try and *average* an aerobic workout through the moderately paced workout.
Great video ,I'm in uk ,I'd like to purchase pace wheel, I've Facebook messaged you,the app isn't available in uk
Jack Daniels likes to keep volume and intensity the same for 3 weeks.
My 100m time is 14 second .
What should be my aerobic zone velocity for training? Pls tell me i will be so thanful to you.
100m is not a long enough test to know your aerobic fitness level with accuracy because it is an entirely anaerobic effort. The shortest race I would use to calculate is 800m, and even that is a stretch. What are your aerobic fitness goals?
As a starting point for general fitness, I would recommend going out for a "comfortable" jog--hard enough that your breathing increases in frequency, but still easy enough to speak long sentences aloud with a running partner--or talking to yourself works, though people watching might think you're crazy (of course, you're running so they may already think that). I also like to do short jogging/walking intervals with brand-new runners: jog 150 meters, walk 50; repeat 8 times. That covers 1 mile. Do that on alternating days, trying to get the fastest overall time you can manage for 2 to 3 miles (8 to 12 laps), and you'll figure out how fast you can go and stay aerobic.
Is wrist based hrm reliable to train in zone 2?
Wrist-based heartrate monitors can be very effective. There are many resources out there for identifying training zones using heartrate rather than pace. As you get accustomed to either heartrate or pace training, you will start to know better what your body feels like as it is in the right training zone. My best wishes to you as you train for your goals.
@@PaceWheel thank you 🙏🏽
I know that guy 😍😍
36:07 exactly
Guts!
That "speed" line is weird. Should be the y-axis.
Absolutely, you're right; that would have helped it make more sense. I wish I had used PowerPoint or had used some reference graphics. I did this clinic video in 2008. Thanks for your comment!
@@PaceWheel My pleasure, thank you for the great content.
Waw great video, i got everything i need i about an hour...thanks in deed...love from Turkey.....🤙🤙
🤙🤙🤙🤙💪💪💪