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Co-sign. Instantly hit Zone 4 & 5, same muscle building as resistance bands, work on your turnover on the return downhill - and in racing hilly courses, you can easily tell who's been grinding hill repeats and who's not. A hilly course will expose you if you ain't been putting in the work. Crush hills and everything else is gravy.
Hail Coach Blessings too you an all runners worldwide! I put in a solid 20 weeks of hills workouts this year . Thinking i am going to do a complete year this season an see where it puts me ! Wondering is it nessesary or could it be a case of over training or in some terms junk miles , aiming to train smarter not harder .
Good morning coach... Alright todays question is about easy runs. I'm guessing I have an idea of the answer, but I'd rather hear it from you. Everyone has an "easy pace" but everyones "easy pace" is different. How do you make your easy pace faster without making it into a workout. I've seen runners that are sub 3 marathoners and their easy runs are low 8 minutes a mile, while 8 minutes a mile for me would be like 5k race pace for me. Am I right in guessing, the only way to make the easy paces lower is to make your high end pace faster as well. Likewise how gradually do you do that so it does become an easy pace and not like a Zone 3 run and either burn out or peak to soon before a goal race. Thanks again for any help for everything I plan to do in 2025!
What's a good strategy on attacking hills in a race? When I ran my half marathon I had some monster hills. I just attacked them going up like in training then used the down hills to coast and get my HR back down. I don't know if this is optimal or not because I just made it up on the spot. My brain wanted to get the hills over with asap though 😂
Hey coach, what’s your take on running lots of “easier runs” on hillier terrain? I do hill repeats but maybe not as often as I should. Most of my easy runs are on hilly course, about 600ft of elevation over 10 miles. I guess i am asking if running on hillier terrains on my easy days would make up for hill repeats. Thanks!
Easier running over hillier terrain is also going to be great training too. Just don't wear a HR monitor and go more off of "feel" when doing those types of runs. HR will be all over the place especially running over hills as you already know. Keep up the great work out there, AC
Hello Nathan hope you’re doing well. I would like some real advice on the Marathon distance. I seem to struggle past the 20 mile mark with hitting the wall. I did my second marathon since then . It went much better in 2:21-52 from the 3:29:57 I did about a month prior. I have no issue with running fast and faster paces for distance. I always exceed on my training running the long distances at hard paces like my steady pace at 7 minute for 20 followed with easy runs the next again week etc etc. i have run under that 7 minute mile before for almost 19 miles 18.75 at a 6:53 but faster conversion based on effort level due to the some quite steep hills and overall elevation equivalent to a 6:47 on hill grade adjuster to give you perspective. I am targeting sub 3 I would like to run 2:56:49 ideally based of a half marathon time I ran in Scotland in 1:26:22 but equivalent to a 1:24:40 on a flat by elevation profile of 593 feet overall but up and down the hole way. its either flat or you’re running up. I remember telling you about the run where i ran the 18.75 miler and you said I have the potential to run under 2:56 and I have only gotten better the more I run. I think my issue is preparation and fuelling during the marathon distance as I am able to run these times hopefully in the marathon based of what my training is telling me. I have good endurance based of what I can clearly demonstrate during these long faster paced runs. I think it comes down to fuelling through out I know sometimes 5k runners can run sun 3 equivalent times but Lack endurance until they train for that distance or half for that matter . I take 3 gels 1 at 6 miles one at the half marathon point and one around 18 miles. I think it’s possible I’m not drinking quite enough that’s maybe possible . What are your thoughts I would massively appreciate your insight. I hope to rectify this and go for a fast flat course next year running Edinburgh Marathon.
Congrats on a massive jump in performance. 3:21:52 from a 3:29.57 just goes to show those of you who see this what drive and motivation can do in this event...and patience! I think you're well on your way to running that sub 2:56. Continue to work on your pacing in training and your hydration/nutrition practices. There is never a guarantee in this event..even the world's top runners have issues at times and DNF (Bekele and Kipchoge both as examples) while other elites, national-class and competitive runners deal with DNFs and/or slow dramatically. That being said, these very same runners...on any given day can turn it around and PR as they all have. I think more than likely you are not drinking sufficiently enough and perhaps 5 total gels would assist you as well rather than 3. Hope this helps and good luck in your training and racing for 2025.
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Get your new training plan at www.rundreamachieve.com/shop
Interested in monthly coaching? www.rundreamachieve.com/coaching
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courses.rundreamachieve.com/affiliate-program
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Thanks for the regular uploads 👍🏻
No problem 👍 Thanks for your support.
Great vid as always coach 🙏🏽👌🏽👍🏽
Thanks Paul, appreciate you
Good advice, as always. Many thanks. Maybe my stupid hip will benefit from hills.
Happy to help and wishing you success and great health in 2025. Thanks for your support.
Coach, how about a whole video on Supercompensation
That's a great suggestion! Supercompensation is a fascinating topic and definitely something I’ll consider for a future video.
Another awesome video! Thanks!
Thanks so much for your support mom. Looking forward to seeing you and your feathered babies here at the end of the month.
Co-sign. Instantly hit Zone 4 & 5, same muscle building as resistance bands, work on your turnover on the return downhill - and in racing hilly courses, you can easily tell who's been grinding hill repeats and who's not. A hilly course will expose you if you ain't been putting in the work. Crush hills and everything else is gravy.
Spot on TG. Thanks for sharing brother.
Thanks for this video coach. What kind of reps do you recommend for hills sprints ?
Hi Nate, I run hill intervals every week 12x270m well above the lactate limit. Get good results in competitions.
Solid work right there Yaron. Keep up the superior effort and thanks for sharing
Hail Coach
Blessings too you an all runners worldwide!
I put in a solid 20 weeks of hills workouts
this year .
Thinking i am going to do a complete year this season an see where it puts me !
Wondering is it nessesary or could it be a case of over training or in some terms junk miles , aiming to train smarter not harder .
Keep up the great work out there OG-B. 2025 is going to be a great year for you
Good morning coach... Alright todays question is about easy runs. I'm guessing I have an idea of the answer, but I'd rather hear it from you. Everyone has an "easy pace" but everyones "easy pace" is different. How do you make your easy pace faster without making it into a workout. I've seen runners that are sub 3 marathoners and their easy runs are low 8 minutes a mile, while 8 minutes a mile for me would be like 5k race pace for me. Am I right in guessing, the only way to make the easy paces lower is to make your high end pace faster as well. Likewise how gradually do you do that so it does become an easy pace and not like a Zone 3 run and either burn out or peak to soon before a goal race. Thanks again for any help for everything I plan to do in 2025!
What's a good strategy on attacking hills in a race? When I ran my half marathon I had some monster hills. I just attacked them going up like in training then used the down hills to coast and get my HR back down. I don't know if this is optimal or not because I just made it up on the spot. My brain wanted to get the hills over with asap though 😂
Hey coach, what’s your take on running lots of “easier runs” on hillier terrain? I do hill repeats but maybe not as often as I should. Most of my easy runs are on hilly course, about 600ft of elevation over 10 miles. I guess i am asking if running on hillier terrains on my easy days would make up for hill repeats. Thanks!
Easier running over hillier terrain is also going to be great training too. Just don't wear a HR monitor and go more off of "feel" when doing those types of runs. HR will be all over the place especially running over hills as you already know. Keep up the great work out there, AC
Hello Nathan hope you’re doing well. I would like some real advice on the Marathon distance. I seem to struggle past the 20 mile mark with hitting the wall. I did my second marathon since then . It went much better in 2:21-52 from the 3:29:57 I did about a month prior. I have no issue with running fast and faster paces for distance. I always exceed on my training running the long distances at hard paces like my steady pace at 7 minute for 20 followed with easy runs the next again week etc etc. i have run under that 7 minute mile before for almost 19 miles 18.75 at a 6:53 but faster conversion based on effort level due to the some quite steep hills and overall elevation equivalent to a 6:47 on hill grade adjuster to give you perspective. I am targeting sub 3 I would like to run 2:56:49 ideally based of a half marathon time I ran in Scotland in 1:26:22 but equivalent to a 1:24:40 on a flat by elevation profile of 593 feet overall but up and down the hole way. its either flat or you’re running up. I remember telling you about the run where i ran the 18.75 miler and you said I have the potential to run under 2:56 and I have only gotten better the more I run. I think my issue is preparation and fuelling during the marathon distance as I am able to run these times hopefully in the marathon based of what my training is telling me. I have good endurance based of what I can clearly demonstrate during these long faster paced runs. I think it comes down to fuelling through out I know sometimes 5k runners can run sun 3 equivalent times but Lack endurance until they train for that distance or half for that matter . I take 3 gels 1 at 6 miles one at the half marathon point and one around 18 miles. I think it’s possible I’m not drinking quite enough that’s maybe possible . What are your thoughts I would massively appreciate your insight. I hope to rectify this and go for a fast flat course next year running Edinburgh Marathon.
Congrats on a massive jump in performance. 3:21:52 from a 3:29.57 just goes to show those of you who see this what drive and motivation can do in this event...and patience! I think you're well on your way to running that sub 2:56. Continue to work on your pacing in training and your hydration/nutrition practices. There is never a guarantee in this event..even the world's top runners have issues at times and DNF (Bekele and Kipchoge both as examples) while other elites, national-class and competitive runners deal with DNFs and/or slow dramatically. That being said, these very same runners...on any given day can turn it around and PR as they all have. I think more than likely you are not drinking sufficiently enough and perhaps 5 total gels would assist you as well rather than 3. Hope this helps and good luck in your training and racing for 2025.
@
Appreciate this a lot Nathan.
Any time
Hey 👋 coach I've been feel that pain inside the part of the rib right side since last Wednesday...
😢
Can you help me with this...
I still run till now
All I can say is continue to monitor it..take a week of if need be. You aren't going to lose any fitness with 7 days off. Ice as well.
@rundreamachieve thanks coach🙏♥️
Anytime
What grades of hills do you think is best for Hill sprints?
7% or steeper