turns out I committed a rookie mistake: my first 6 months of triathlon training I was only doing tempo runs. Thanks for the videos Heather and Mark, GTN is my unofficial coach!
This channel is slowly growing to become one of my favorite channels on TH-cam. I'm learning so much about running, swimming, and cycling. Thanks heaps :)
Just came across this since seriously getting into running and not knowing how to structure my week. This video alone is a game changer and simply explains each run and point 👍👍👍
Okay, 4th time watching this....will try this...speed/interval run.....tempo run.....long run on the weekend. Got it! We'll see how it works. My training is for first 10k. Ty
Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.
Great video! I remember people complaining in past videos that you didn’t give workouts to follow, good to see you listen to your fans! No reasons to complain now
My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:
Usually do my interval runs on the treadmill. Usually do either 5 x 400m with a 400m recovery in between or 4 x 800m intervals with a 400m recovery. Keeps the mind from wandering and the session isn't too long either. I still need work on slowing down my pace on the long runs though
Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again 👍🏻
Nicely covered all the key points!! RPE/HEAR RATE and pace...where to place in a week...and how long before a race...with some session examples...never watched a video where one covered all these points in one go. I know you have a couch to 5k with a similar explanation too..🙂. Awesome work by the team!!! Saving it to my running playlist.
Just what i needed! I started using map my run and these were the sessions they recommended for 3d/week training, thanks very much for the very thorough explanation. You two are my favorite hosts!
What ever is said and done, if one wants to make it a life time habit,make sure never to get seriously injured, can make sure of it by doing proper before and after run warm up and stretching exercises,have a balanced food and drink intake,proper rest and adequate sleep.Make sure never to get dumped by oneself by negligence! About 120 minutes of running per week and some other alternative activities on other alternative days will ensure A harmonious trouble free happy life.Running at your own comfortable speed is the name of the game at the beginning,but the speed etc can be improved gradually as you keep on running with out a break.Appreciate the training instructions,but the basics should be kept in mind.,to make it a way of life.Have s healthy and A long life.! I have been running for now more than 40 years with the help of God! Greetings from Colombo Sri Lanka with love to all! 👍🌹🌹🌹
Just shifted my running training intesity focus to a heart rate based one yesterday... It was weird doing a long run that slow after doing a half marathon on saterday. Regardess, this video was really insightful
Hill sessions is also a must trust me I have made alot of gains doing both Hill repeats and hilly long runs it builds strength and builds heart and lungs efficiency
Are you aware of the book "Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.
Nice workouts and I'd like to have percentages above for instance 10k pace, instead of seconds. Low level athletes will probably go faster then they should based on this.
Very good Video. The essentials, nothing else. I really needed to be reminded of that for my first Ironman in less than 4 Month. Yes, I am afraid AF. And for the Workouts: I hate them all lol but what can you do :)
Wow I have been watching GTN for a while now and just noticed a clip in this video was filmed in Bahrain where I lived for a few years :) Yalla Bahrain!
Global Triathlon Network - I ran my first half marathon there. The heat, wind and sand certainly made it an experience to remember :) Thanks for replying - keep up the good work and keep doing the hard yards
Great video and explanation of run training. What I do not understand is why would you do km repeats for 4 km at 3-5 km pace. To increase speed shouldnt you do km repeats for 6-8 km at 3-5 km pace? The. You train yourself to run faster for a longer distance with rest in between after each km of course
Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?
I just bought a pair of under armour sonic 2 hovr and they are bluetooth enabled !! They actually map my run and even give me tips on my stride now no need for my fitbit
Hi Heather and Mark late to the party again. Just wanted to say very useful, I've always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I'm running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I'm 45 years old, thanks - Dave, Uxbridge.
I do like these videos although as someone who has only been running a few months, I feel like these videos aren't aimed at people at my level. The difference between my 5k Race pace, my slow 10k Pace and my flat out speed pace is not particularly large so running at 30-40 seconds per km below my 5K race pace is more like a slow run.
Thank you for these videos on how to improve on tour personal best 5k, U said that if you did your speed training on Tuesday then you'll do the tempo on Thursday, What do you do on Wednesday? Basically what I'm asking is do you guys run everyday, what is best to rest in between jogs? Thank you in advance Louis
Hey Louis, we don't all run everyday - that's not to say you shouldn't, it's all down to personal preference. We'd recommend an easy run on Wednesday between those two sessions should you choose to run 🙂
3 ปีที่แล้ว
So the Speed session with 1 minute hard, 1 minute easy is actually quite short, right? Say, 10 minutes warmup, 6 intervals (12 minutes), 10 minutes cooldown makes 32 minutes training. Or should I add anything else? Thanks!
hi there, loved the videos. i just did a 10k run with a pace of 5.19/km and now i want to sign up for a halfmarathon. i dont get what the difference is between a tempo run and a interval training?
Would you take two of the speed sessions and make them in to one session or just do one session from the suggested and change it every week to get variation
So do I understand it wrong or does a speed session only take 12 minutes of running for the day and a tempo session about 18 for beginners? Is there no more than these 12 minutes to do?
I have a couple of speed sessions I alternate between. (I run 5k and 10k races and the odd half for fun) and those speed sessions really are just 12 mins of intense training. I tend to do a 5min 1k warm up. And same pace cool down. Add your stretching and your rest intervals and it soon becomes a 35/40 session. And it’s the one that makes me ache the most at my age 😂
Any tips for a novice ...I have ran 2 half marathons pb of 1.37 and that was just running no program just 3 x a week building the miles....I will.tey tempo runs but wheres good to start like 4 x 4 mins maybe ?
For tempo, it is a easier run then doing a fast mile, a good way to get the pace is to add 50 seconds to a minute to your best mile time. Then just run that for 10 minutes twice
Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!
Question. I understand that this method is very efficient. But would it be worthwhile to double these workouts to 6 runs a week. I assume this is not optimal. What about running twice a day. A 5k every morning and a variety later in the day?
the most difficult of all those run training actually the last one LONG RUN at 60-70% HR because most runners HR tend to drifting when we run more further and hard to keep it down without walking
Did you like these workouts? What is your favourite? Let us know 👇
What is your favourite?
Mild run on trail, with occasional fartlek seasoning :)
I did! I love/hate speed workout.:)
Thank You Guys exactly what I needed 🤗
Do you have a similar video for cycling? or does the same principle apply?
Uphills reps and progression runs
I cross my lactic threshold whenever I get out of bed in the morning. 😅
LOL
Same.
😂
😂
Me too
I just run. Im never gonna do a tri, I just love the tips.
I tried a tri once, not my jam. Looking for some virtual tips/support right now and came across this video
Are you worried about the swim?
Clear explanations.. Thank you so much, I will always remember these 3 Keys:
Speed Workouts
Tempo Run
Long Run
GTN = my best youtube subscription, hands down
Thanks 🙌
turns out I committed a rookie mistake: my first 6 months of triathlon training I was only doing tempo runs. Thanks for the videos Heather and Mark, GTN is my unofficial coach!
Laurence I'm sure you'll see a fast improvement now!
Glad to help 🙂
This channel is slowly growing to become one of my favorite channels on TH-cam. I'm learning so much about running, swimming, and cycling. Thanks heaps :)
Thanks for the nice comments - we're really glad you're enjoying what we do! 🙌
Love the screenshot prompt. Brilliant.
Just came across this since seriously getting into running and not knowing how to structure my week. This video alone is a game changer and simply explains each run and point 👍👍👍
Okay, 4th time watching this....will try this...speed/interval run.....tempo run.....long run on the weekend. Got it! We'll see how it works. My training is for first 10k. Ty
Great information and guide. Just realised some of your videos taken in Bahrain. 🇧🇭 my country.
Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.
Awesome work!
Great video! I remember people complaining in past videos that you didn’t give workouts to follow, good to see you listen to your fans! No reasons to complain now
Thanks 🙌
My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:
Great, I am in to running for few years now and I do things like those mentioned, but not exactly in this order, I will give it a try , Thanks a bunch
Usually do my interval runs on the treadmill. Usually do either 5 x 400m with a 400m recovery in between or 4 x 800m intervals with a 400m recovery. Keeps the mind from wandering and the session isn't too long either. I still need work on slowing down my pace on the long runs though
i find it easier to do the opposite. using the treadmill to force my pace slower on the long runs.
Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again 👍🏻
Thank you for making this video!!
Nicely covered all the key points!! RPE/HEAR RATE and pace...where to place in a week...and how long before a race...with some session examples...never watched a video where one covered all these points in one go. I know you have a couch to 5k with a similar explanation too..🙂. Awesome work by the team!!! Saving it to my running playlist.
All great sessions. I love the speed work, especially when gearing up for an upcoming event!
do you think 10x400 on track is a decent speed work out aswell? Preparing for 5/10k?
It's nice watching you run in bahrain (my country)
Just what i needed! I started using map my run and these were the sessions they recommended for 3d/week training, thanks very much for the very thorough explanation. You two are my favorite hosts!
Also the scenic footage is gorgeous. Love the effort you put into production
@@5376odd thanks, that's great to hear you enjoy our vids.
What ever is said and done, if one wants to make it a life time habit,make sure never to get seriously injured, can make sure of it by doing proper before and after run warm up and stretching exercises,have a balanced food and drink intake,proper rest and adequate sleep.Make sure never to get dumped by oneself by negligence! About 120 minutes of running per week and some other alternative activities on other alternative days will ensure A harmonious trouble free happy life.Running at your own comfortable speed is the name of the game at the beginning,but the speed etc can be improved gradually as you keep on running with out a break.Appreciate the training instructions,but the basics should be kept in mind.,to make it a way of life.Have s healthy and A long life.! I have been running for now more than 40 years with the help of God! Greetings from Colombo Sri Lanka with love to all! 👍🌹🌹🌹
Just shifted my running training intesity focus to a heart rate based one yesterday... It was weird doing a long run that slow after doing a half marathon on saterday. Regardess, this video was really insightful
Another great video in this series. Love the way we can save the workouts to a file and keep them. Really good idea.
Hill sessions is also a must trust me I have made alot of gains doing both Hill repeats and hilly long runs it builds strength and builds heart and lungs efficiency
Wow! I hope I look like that when I run hahaha! Love your videos!
Love that you did this in Dubai I can picture doing these drills in same sort of areas.
Thank you! I appreciate it:)
Ty. Had to watch this twice!
Thanks basing my running schedule around this now!
Great video. Thanks for the explanation. Very helpful for an amateur runner like myself.
Are you aware of the book "Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.
Such a great video! Thank you so much!
Long slow run! Favourite workout of whole week
Been doing all these three workouts.
Intervals
Tempo
LSD
And it helped improve my pace
Maybe silly question, but how do you keep track of time and your running pace with intervals?
I have done 2 half ironman. Your channel is best
Thanks for the share. Some thing I was looking for. Keep these coming.
thanks the suggestion for for these workouts..... what about recoveries run? at what HR & pace should it be?
Don't know who's gonna see this but I just recently found out about GTN and it really gave me new insight and helpful tips about running. Thanks!~~
We see it! Thanks for the feedback - we're glad to have you on board!
Really helpful thank you very much 👍👍👍
Nice workouts and I'd like to have percentages above for instance 10k pace, instead of seconds. Low level athletes will probably go faster then they should based on this.
Amateur runner here!!!
Very grateful for the info!!!!👏🏾👏🏾
Thanks alot!!
Perfect for a running week 👍 favourite is the speed workout,seems to be able to get motivated easier for them. Tempo is hateful 😑
It's just got to be done 😅
tempos, like hill reps are such fun! ;-)
Absolutely outstanding! Very informative!
Thank you so much GTN, i always running Trail every weekend......
I really appreciate this video so much so much. Thank you guys!!!
Very good Video. The essentials, nothing else. I really needed to be reminded of that for my first Ironman in less than 4 Month. Yes, I am afraid AF. And for the Workouts: I hate them all lol but what can you do :)
Good luck 👊
I've been doing this for probably 20 years (I've run for over 40). And I cross train three days as well.
What do you do when you crosstrain?
@@kyllianvanleeuwen8835 I weight train and definitely do squats, deadlift, calf raises, abs, plus upper body workout. That feels great too.
@@sojournern thnx!
Brilliant vid, thanks guys 😀👍
Great info guys love your videos and urs TH-cam channel !
Thanks
I've been doing these sessions even before wathing this video so that really makes me feel like 'one of you guys' :D ..yey !
Wow I have been watching GTN for a while now and just noticed a clip in this video was filmed in Bahrain where I lived for a few years :) Yalla Bahrain!
We had a great time in Bahrain - hopefully we'll be back one day!
Global Triathlon Network - I ran my first half marathon there. The heat, wind and sand certainly made it an experience to remember :)
Thanks for replying - keep up the good work and keep doing the hard yards
@@Didaw 🙌
well explained and motivational, Thanks!
Great video and explanation of run training. What I do not understand is why would you do km repeats for 4 km at 3-5 km pace. To increase speed shouldnt you do km repeats for 6-8 km at 3-5 km pace? The. You train yourself to run faster for a longer distance with rest in between after each km of course
Thank you for the video. That was very, very helpful.
Last week 15x 1min effort with 1:30 min recovery. On a Grass track
Great Video, wondering if you have done something on foot strike for beginners and running forum?
Thanks
Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?
If the Tempo run is suggested at 85%-90% MAX HR, what is the recommended Heart Rate for the Speed Workout?
120% dude
Please guide on finding a good running shoe...
Simple and concise. Thank you!
I had a thought last night. I suck at swimming so, Tri is out of the question. BUT. I will run a half Marathon . . . or full Marathon.
Nice. I run all out all the time almost everyday!!
I just bought a pair of under armour sonic 2 hovr and they are bluetooth enabled !! They actually map my run and even give me tips on my stride now no need for my fitbit
Thank you such a informative content :)
Hi Heather and Mark late to the party again. Just wanted to say very useful, I've always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I'm running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I'm 45 years old, thanks - Dave, Uxbridge.
Love this video, very helpful.. :)
I do like these videos although as someone who has only been running a few months, I feel like these videos aren't aimed at people at my level. The difference between my 5k Race pace, my slow 10k Pace and my flat out speed pace is not particularly large so running at 30-40 seconds per km below my 5K race pace is more like a slow run.
Thank you !
Thank you for these videos on how to improve on tour personal best 5k,
U said that if you did your speed training on Tuesday then you'll do the tempo on Thursday,
What do you do on Wednesday?
Basically what I'm asking is do you guys run everyday, what is best to rest in between jogs?
Thank you in advance
Louis
Hey Louis, we don't all run everyday - that's not to say you shouldn't, it's all down to personal preference. We'd recommend an easy run on Wednesday between those two sessions should you choose to run 🙂
So the Speed session with 1 minute hard, 1 minute easy is actually quite short, right?
Say, 10 minutes warmup, 6 intervals (12 minutes), 10 minutes cooldown makes 32 minutes training. Or should I add anything else? Thanks!
Can you share exercises/stretching video before or post running.
Today I did 5 x 1k Sprint splits n was destroyed after. Fastest k was 3:45. Slowest was 4:39
Great video, what would your ideal training week look like? Days/workouts?
Any suggestions for what the heart rate should be at for the speed sessions? I'd assume >90% for the 1min repeats. Thanks!
Andrew, yes they are hard. Try to focus on pace and effort level and maintain for all reps.
hi there, loved the videos. i just did a 10k run with a pace of 5.19/km and now i want to sign up for a halfmarathon. i dont get what the difference is between a tempo run and a interval training?
Great video! Is there an equivalent to this workout for bike so I can do both? Thank you!
Check this out 👉 gtn.io/BikeWorkouts
@@gtn Awesome! thank you!
Would you take two of the speed sessions and make them in to one session or just do one session from the suggested and change it every week to get variation
So do I understand it wrong or does a speed session only take 12 minutes of running for the day and a tempo session about 18 for beginners? Is there no more than these 12 minutes to do?
I have a couple of speed sessions I alternate between. (I run 5k and 10k races and the odd half for fun) and those speed sessions really are just 12 mins of intense training. I tend to do a 5min 1k warm up. And same pace cool down. Add your stretching and your rest intervals and it soon becomes a 35/40 session. And it’s the one that makes me ache the most at my age 😂
what do you think about Mafetone method? what are your ideas about it?
Solid advice here
Heym first of all thanks! Your channel is super helpful. The hard part in the speed run should it be in the highest heart rate zone or in the fourths?
Sorry for asking you this, what does it mean ' @ 3-5 km pace ' ?
I guess running at a pace of 3 to 5 minutes per kilometer
I think it means at the pace you *want* to run your 3k or 4k or 5k race. Would like clarification too.
@@TheDoVErN thanks bro...
LAnonHubbard I think your interpretation is correct. That’s how I took it.
when i run, i do 3 heavy runs and 4 runs just for enjoyment. Running is very fun, even if you aren’t the fittest like me
Great info - thank you I m preparing for Virtual London Marathon 03rd Oct 2021,any tips for me please?
Any tips for a novice ...I have ran 2 half marathons pb of 1.37 and that was just running no program just 3 x a week building the miles....I will.tey tempo runs but wheres good to start like 4 x 4 mins maybe ?
How would you adjust this for runners over 50 or would you just reduce workouts to these three?
How is a tempo run different from a speed run? Thanks
For tempo, it is a easier run then doing a fast mile, a good way to get the pace is to add 50 seconds to a minute to your best mile time. Then just run that for 10 minutes twice
Where woul you fit in Hill repeats? Would it be ok to replace them for the speed workouts every now and then?
Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!
Are these videos where they explain filmed in Bath?
Is the tempo run in HR zone 5 then?
Thnaks guys
Question. I understand that this method is very efficient. But would it be worthwhile to double these workouts to 6 runs a week. I assume this is not optimal. What about running twice a day. A 5k every morning and a variety later in the day?
I did this as a workout plan. 3 key runs with cross training. Ran my fastest marathon. Run less Run Faster!
Great work Jeri Stowell!
Motivated 👍
Kudos to the cameraman keeping up with you while filming!
the most difficult of all those run training actually the last one LONG RUN at 60-70% HR because most runners HR tend to drifting when we run more further and hard to keep it down without walking