This whole year I did a 5k every month which kept me training consistently, always training for the next race. Started off at 20:18 and by the my last race this year i was able to get to 17:58! 🎉
@@davidlundy9142 Quite literally I just followed my Garmin recommendations after setting up 5k race along with a time goal. But mainly it was alternating between anaerobic, high aerobic, and low aerobic workouts. It slowly just ramped up intensity as my VO2max went up.
@@davidlundy91424 out 7 of the workouts were just base training at an 8 minute pace from 35 to 50 minutes. I would have one day of high intensity (this would vary week to week) but usually race day intervals, another day of sprint repeats and lastly a long run which was usually an hour of running. Hope this helps!
Happy new year. Congrats on your mileage goal. I started running in late May 2024. Ran a 5k pb of 21:39 and a HM of 1:40. Goal is marathon in May this year but currently dealing with some knee pain only when running. Pretty sure it's ITB so been resting it for a couple weeks now with a lot of Glute and hip Strength training. Starting running today so wish me luck lol keep up the great work and good luck in the new year. I'm hoping for a sub 330 marathon so it's a big goal for me. Plan is to build mileage at easy pace only until I can hit 50 miles per week comfortably, then incorporate speed a couple months before the marathon.
HAPPY NEW YEAR! You are blessed with a beautiful family. Hope you always find time to appreciate what a great life you have and enjoy the journey professionally and more importantly from a family standpoint. Thanks for the great content… don’t change a thing!
pr of 16:45 in high school. just got back into running more than a decade later ran an 18:00 before my first marathon of 3:10. sub 17 incoming and sub 3 on the horizon!
Happy New Year to you and the fam!!! It's the year of the MCG, let's go!!! Here are my running goals for 2025 1. At least 2000 miles for the year (hopefully more!!) 2. Increase my pace to be better.
Dude, I literally said to myself I’m doing a new 5k time trial in the morning to start the new year right, and this was the first video that came up into my feed. Great info! Thanks a lot man and Happy New Year to you and your family.
I wish sleep could be a realistic goal for me but my 2.5 year old and 10 month old dictate that lol. Yesterday I went out and did 12x400 meters on the track and somehow managed to hit my goal pace of 5:57 exhausted as heck after only getting 5 hours of sleep because man these kids hate sleeping lol. At this point I am just trying to survive lol.
Brochacho-if parenting has taught me one thing it’s that nature is 88% of the equation. Yowana always been Yowana doing Yowana things. My first words was peekaboo- joking since day 1. We just hear to feed them, love on em and stop them from hurting themselves
It's like if you read my mind 😊. I had just formulated a goal for myself for the first half of 2025, which is to improve my 5k and 10k times. And I was wondering where to start and how to go about it and bam, Yowana puts up a new video on how to run a faster 5k. The 5 tips are really well formulated and very helpful, along with the practical advises on how to approach the increase in mileage and the speed sessions. Thank you, as this is perhaps what I needed to get me started.
I'm pretty new to this channel and I love the content! Good and helpful video, definitely gonna start increasing my mileage. Keep the good work coming!
These are not my tips-I’m just resharing-but it’s what helps me in the sleep/recovery point. I try to follow the 3/2/1: No food three hours before bedtime, no liquid two hours before, and no screen time one hour before. It’s hard, especially that last one. It also means early dinners, but that helps with my early AF morning runs.
I'm not trying to run a 5K but I am about 40 miles a week right now. With an unconventional schedule (3X12-hrs), I have to do 8 miles on most days with a 14 mile long run on one day. Running from the parking structure on work days will round out about 40 miles. Add in some lifting and it's a pretty decent time commitment so that feels about right for me. I'm not really focused on speed right now. I'd like to get my half marathon under 2:00 but I'm letting it come gradually because I want to stay healthy, too.
People put alot on heart rate, ect. The point...focus on being able to do it again the next workout. Alot of newer runners over do today and make it too hard to recover. Slow down when you need to slow down. Dont overcook the workouts and run too hard. Play the longer game. Be able to do it more often and you will get faster. That's MILEAGE.
Happy New year, your videos have become a long run regular for me. Fav training moment of 2024, 40 years old and only started running in August .....40 mins 5k to start , can remember looking in disbelief after 3 months that had covered 10k on a long run and brought the 5k down to 30 mins and 15 during that same run. Goals for '25, there are plenty but I suppose the key ones are sub 30 5k, sub 60 10k and then sub 2hr half marathon, the latter will be my local race Oh and actually make a decision on what running shoe to buy next 😂
Happy New Year to you and your family, Yowana! Hope it's a prosperous, joyous, and memorable one - full of mileage! 🙌 Also, finally got my Supwell merch (due to postal delay) - just in time to hit those 2025 goals! Will be running my first marathon this Fall, and locking into Supwell to get me there 👊🏃🏼♀️
Happy New Year bro. Blessings to you and your family in 2025! This video was a banger! Could you do a video on training for a 10 k and treadmill training? Thanks 👍🏾
What a great year you've had Yowana and what an inspiration youve been to me. Would you consider a video about your typical week and how you fit in fanily, training, your 9-5, recording, editing etc? I would be super interested and would be happy to make a donation. Big love from England 👊🏽
Honestly the top 3 on this list would likely stay the same as for the new releases I Tested 21 Race Shoes This Year. Here Are the 5 Best th-cam.com/video/Y9f6MHy_PNI/w-d-xo.html I would also added hoka rocket x2 and Saucony endorphin elite as great options that feel fast and connected
Shoutout to 2025 5k PB GANG! I started running in July and finished C25k with a time of 28:00, managed to get that down to 21:59 after 10 more weeks. Currently working towards sub 20. 🦿
This whole year I did a 5k every month which kept me training consistently, always training for the next race. Started off at 20:18 and by the my last race this year i was able to get to 17:58! 🎉
Heck yea dude well done, went from 26:10-22:46 and gunning for sub 20 soon!
Right back at you, you got this! 💪
wow man, can you share some workouts? im at your starting level and want to get below 19 and feel stuck
@@davidlundy9142 Quite literally I just followed my Garmin recommendations after setting up 5k race along with a time goal. But mainly it was alternating between anaerobic, high aerobic, and low aerobic workouts. It slowly just ramped up intensity as my VO2max went up.
@@davidlundy91424 out 7 of the workouts were just base training at an 8 minute pace from 35 to 50 minutes. I would have one day of high intensity (this would vary week to week) but usually race day intervals, another day of sprint repeats and lastly a long run which was usually an hour of running. Hope this helps!
Happy new year. Congrats on your mileage goal.
I started running in late May 2024. Ran a 5k pb of 21:39 and a HM of 1:40. Goal is marathon in May this year but currently dealing with some knee pain only when running. Pretty sure it's ITB so been resting it for a couple weeks now with a lot of Glute and hip Strength training. Starting running today so wish me luck lol keep up the great work and good luck in the new year. I'm hoping for a sub 330 marathon so it's a big goal for me.
Plan is to build mileage at easy pace only until I can hit 50 miles per week comfortably, then incorporate speed a couple months before the marathon.
Hell yeah 👊
HAPPY NEW YEAR! You are blessed with a beautiful family. Hope you always find time to appreciate what a great life you have and enjoy the journey professionally and more importantly from a family standpoint. Thanks for the great content… don’t change a thing!
Thank you so much for the thoughtful comment! Totally agree. I really appreciate the support 🙏🏽
pr of 16:45 in high school. just got back into running more than a decade later ran an 18:00 before my first marathon of 3:10. sub 17 incoming and sub 3 on the horizon!
Happy New Year to you and the fam!!! It's the year of the MCG, let's go!!! Here are my running goals for 2025 1. At least 2000 miles for the year (hopefully more!!) 2. Increase my pace to be better.
Dude, I literally said to myself I’m doing a new 5k time trial in the morning to start the new year right, and this was the first video that came up into my feed.
Great info! Thanks a lot man and Happy New Year to you and your family.
Very good video 👌 I respect your grind, some man for the workload!
I wish sleep could be a realistic goal for me but my 2.5 year old and 10 month old dictate that lol. Yesterday I went out and did 12x400 meters on the track and somehow managed to hit my goal pace of 5:57 exhausted as heck after only getting 5 hours of sleep because man these kids hate sleeping lol. At this point I am just trying to survive lol.
I feel that man. Good on you for even getting a speed session in! 🙌🏽 If I'm beat I will usually just go for mileage over any intensity
The training plans sound great! In any case, the way you approach volume between goal marathon races is particularly informative.
Brochacho-if parenting has taught me one thing it’s that nature is 88% of the equation. Yowana always been Yowana doing Yowana things. My first words was peekaboo- joking since day 1. We just hear to feed them, love on em and stop them from hurting themselves
Happy New Year to you and the family! And appreciate the tips, definitely need to get my mind around that I can do more with my time.
It's like if you read my mind 😊. I had just formulated a goal for myself for the first half of 2025, which is to improve my 5k and 10k times. And I was wondering where to start and how to go about it and bam, Yowana puts up a new video on how to run a faster 5k. The 5 tips are really well formulated and very helpful, along with the practical advises on how to approach the increase in mileage and the speed sessions. Thank you, as this is perhaps what I needed to get me started.
I'm pretty new to this channel and I love the content! Good and helpful video, definitely gonna start increasing my mileage. Keep the good work coming!
These are not my tips-I’m just resharing-but it’s what helps me in the sleep/recovery point. I try to follow the 3/2/1: No food three hours before bedtime, no liquid two hours before, and no screen time one hour before. It’s hard, especially that last one. It also means early dinners, but that helps with my early AF morning runs.
I'm not trying to run a 5K but I am about 40 miles a week right now. With an unconventional schedule (3X12-hrs), I have to do 8 miles on most days with a 14 mile long run on one day. Running from the parking structure on work days will round out about 40 miles. Add in some lifting and it's a pretty decent time commitment so that feels about right for me. I'm not really focused on speed right now. I'd like to get my half marathon under 2:00 but I'm letting it come gradually because I want to stay healthy, too.
Wrist rash is a lagit running related injury.
You gotta get in that max cushion gang…
Averaged about 40 miles this past year. Ran my first 5K race and did PB 23:10.
People put alot on heart rate, ect. The point...focus on being able to do it again the next workout. Alot of newer runners over do today and make it too hard to recover. Slow down when you need to slow down. Dont overcook the workouts and run too hard. Play the longer game. Be able to do it more often and you will get faster. That's MILEAGE.
Happy new Miles!
Maybe you could do some speed workouts for a video.
Happy New Years! PRs coming in 2025
Happy New year, your videos have become a long run regular for me.
Fav training moment of 2024, 40 years old and only started running in August .....40 mins 5k to start , can remember looking in disbelief after 3 months that had covered 10k on a long run and brought the 5k down to 30 mins and 15 during that same run.
Goals for '25, there are plenty but I suppose the key ones are sub 30 5k, sub 60 10k and then sub 2hr half marathon, the latter will be my local race
Oh and actually make a decision on what running shoe to buy next 😂
Happy new year bro! 🥳🎉 more milage! More shoe review let's go! 🔥
Happy New Year to you and your family, Yowana! Hope it's a prosperous, joyous, and memorable one - full of mileage! 🙌
Also, finally got my Supwell merch (due to postal delay) - just in time to hit those 2025 goals! Will be running my first marathon this Fall, and locking into Supwell to get me there 👊🏃🏼♀️
Happy new year! Glad the merch finally arrived! Pumped to hear about the marathon goal 🙌🏽💪🏽
New year and a new attitude and goals to set . Get those miles .
🫡💪🏽
I love the no phone/kindle in the bedroom. I think we’re going to try that.
Happy new year!!!!🎉 MILES!!!
gonna run a 15:30 this year
Hell yeah
Happy New Year bro. Blessings to you and your family in 2025! This video was a banger!
Could you do a video on training for a 10 k and treadmill training? Thanks 👍🏾
hello! can you do one on building am anaerobic base? I think itll he beneficial for all runners, thanks!
fyi i am a marathon runner
What a great year you've had Yowana and what an inspiration youve been to me. Would you consider a video about your typical week and how you fit in fanily, training, your 9-5, recording, editing etc? I would be super interested and would be happy to make a donation. Big love from England 👊🏽
Happy New Year. What are your favorites for racing s 5K as opposed to a marathon?
Honestly the top 3 on this list would likely stay the same as for the new releases I Tested 21 Race Shoes This Year. Here Are the 5 Best
th-cam.com/video/Y9f6MHy_PNI/w-d-xo.html I would also added hoka rocket x2 and Saucony endorphin elite as great options that feel fast and connected
We gotta get in the miles.. BANG
I definitely need some speed work I am doing Jackpot 100k in February in Las Vegas it's in a park on a 1.20 mile loop .
If i run 6 times per week,should 5 of them be easy(ish) longer than 5km,and then one very hard session on a saturday ??
Hi .. great vid , do you have a running books recommendations ?
Great video. Looking forward to your upcoming training plans. What are your views on training apps like Runna, Garmin Coach and Nike Run Club?
17:40 5k gang in the building
Would you ever think of doing a side quest goal away from the marathon like sub 16 5k in 2025?
Let’s go
🐐
How you would cross-train when injured!!!
You mean to tell us that watch rarely comes off buy just stays on day and night?
Happy New Year, Yowana! Looking forward to upping my mileage in 2025! Hope this is a great year for you and your family Hobby Jogger nation.
Thank you! Happy new year 🙌🏽
👌
👍
Shoutout to 2025 5k PB GANG! I started running in July and finished C25k with a time of 28:00, managed to get that down to 21:59 after 10 more weeks. Currently working towards sub 20. 🦿