✅ Become a Better Runner in 4 Minutes: https:/nicklasrossner.com/runfaster UPDATE: Regarding protocol #3 I say as much as 10%. The mean was 7.2%. Individuals did higher though. Regarding protocol #4 That was a wrong reference. Its a mistake that I did not see before I published. Regarding protocol #5 The mean is 7% not 10-15%. Regarding protocol #6 The protocol is not the exact as in the reference. The principles still hold with a 1:1 training/rest short HIIT.
Very interesting! The frequency (per week) of the higher effort interval sessions is surprising and contrary to what I understand most high-performing club runners are currently doing. Perhaps best considered as a specific period within a longer (than six weeks) training plan?
Hi Nicklas, great video! Interesting studies 😊 Currently I'm doing intervals once a week: 1km x5, or 2km x3 Plus two weekly easy runs in zone 2 and a long run including some tempo fractions (I'm preparing a half marathon) My weekly average is 50km, I trained for 6 months now Do you think one interval session a week is enough for working on speed? Or should I do more? My fear is to overtrain Thank you, waiting for your next video!
Hi, those look great. With my busy work schedule in the week which protocols to recommend during the week and weekends to be ready for my Hyrox race in less than 7 weeks?
Hello Nicklas! I have been using the Runna app for 4 weeks, and so far, I'm loving the structured routine for a half marathon goal. I have a Spartan Race Beast this December and loving the sport with running again. Also, I came across your channel and been loving your videos as I'm applying them ever so slowly but making gradual improvements. Thanks my man 💪
Thats awesome 😄 I hope you crush it at the spartan race - it is something I’m yet to experience but it’s on the bucket list 😊 And thanks - I appreciate it 🙏
Hi the protocols are interesting and they are widely used amongh runners either if they use running by distance (e.g 6*1k 2' rest or 12*400m 1' rest or easy jog) what is not that clear is the intensity sometime referred to hard, or %vo2max or %HR i think the intensity must be defined equally in various protocols..how do you compare 4'@90%effort and 15' 85%HRMax or 10" Sprint or 20" all out
That is all well and good, but tells me nothing when you dont include the starting point of the participants in all these studies. A couch potato will see increases no matter what they do.
✅ Become a Better Runner in 4 Minutes: https:/nicklasrossner.com/runfaster
UPDATE:
Regarding protocol #3
I say as much as 10%.
The mean was 7.2%. Individuals did higher though.
Regarding protocol #4
That was a wrong reference. Its a mistake that I did not see before I published.
Regarding protocol #5
The mean is 7% not 10-15%.
Regarding protocol #6
The protocol is not the exact as in the reference. The principles still hold with a 1:1 training/rest short HIIT.
Tnx, I will do them all!
You’re welcome 😄
I hope they help you run fast!
Very interesting! The frequency (per week) of the higher effort interval sessions is surprising and contrary to what I understand most high-performing club runners are currently doing. Perhaps best considered as a specific period within a longer (than six weeks) training plan?
Hi Nicklas, great video! Interesting studies 😊
Currently I'm doing intervals once a week: 1km x5, or 2km x3
Plus two weekly easy runs in zone 2 and a long run including some tempo fractions (I'm preparing a half marathon)
My weekly average is 50km, I trained for 6 months now
Do you think one interval session a week is enough for working on speed? Or should I do more? My fear is to overtrain
Thank you, waiting for your next video!
Hi, those look great. With my busy work schedule in the week which protocols to recommend during the week and weekends to be ready for my Hyrox race in less than 7 weeks?
Hello Nicklas! I have been using the Runna app for 4 weeks, and so far, I'm loving the structured routine for a half marathon goal. I have a Spartan Race Beast this December and loving the sport with running again. Also, I came across your channel and been loving your videos as I'm applying them ever so slowly but making gradual improvements. Thanks my man 💪
Thats awesome 😄
I hope you crush it at the spartan race - it is something I’m yet to experience but it’s on the bucket list 😊
And thanks - I appreciate it 🙏
Hi the protocols are interesting and they are widely used amongh runners either if they use running by distance (e.g 6*1k 2' rest or 12*400m 1' rest or easy jog) what is not that clear is the intensity sometime referred to hard, or %vo2max or %HR i think the intensity must be defined equally in various protocols..how do you compare 4'@90%effort and 15' 85%HRMax or 10" Sprint or 20" all out
That is all well and good, but tells me nothing when you dont include the starting point of the participants in all these studies. A couch potato will see increases no matter what they do.
I do 40 second hill repeats at a semi hard pace like Jacob Ingre does, not as manny reps as him of course. the hill is around 5 to 6% incline
Great