Відео

The test is totally worth it. Not necessarily for the V02max part but for the anaerobic threshold and the test shows you precisely where you are burning calories vs fat and gives you much better training zones for heart rate. And yes watch is way off for V02max. A bonus: a lot of health care plans actually cover this test if it’s performed by a physiotherapist or chiropractor.

what pace for the long runs

I Am Think About Vaporfly 3 or Takumi sen 10 And is a difficulty decision 😂

I understand the vo2 max test but for the middle of the test the 10x30 is confusing. When I perform it do i first do 15 min of warm up and then 10 minute running and then 10 min break and then i do 30 sec run? If this is wrong pls commnet

Thank u. Will be back for update.

Enjoying the content, just subscribed 🤙🏽

Thanks for working on this plan. I am currently run my 5k in 26-27 minutes, how to translate this program so it will suitable with my current condition ?

I’m trying to get to a 17 min 5k, do you have any tips for how I can adjust this training plan to hit my goal? I have 14 weeks and am running 20 miles a week currently. I could up my mileage or increase my pace too and be okay.

1. 36.18 for 10km is a much slower pb than your sub 17 5km and 2.39 marathon. You should be able to do at least 35.30 is not faster. 2. I dont think everyone can run sub 40 min 10km no matter how well they train, how much good sleep they get and how healthy they eat. I think that maybe 10-15% of all males have the biological potential to ever go sub 40, no matter what they do. For the remaining 85-90% it is impossible.

Such a great and insightful lesson! Thank you!

I am running my first marathon on the 5th of Jan, would start this plan one week after the race. This 10k time is something on the bucket list and i am also 42yo 😅 thanks!

Well, if my easy run was @ 5 min/km then yes I could follow this program to train for a 20 min 5 km again. 😂

Nice video, thanks. These will help.

Interesting schedule Diego, might give this a go❤gonna start week 1 on January 2025 later, wish me luck guys

BIG shout out to you Diego! Cut my race time by 4 minutes. End up finishing 3rd in my age group by the gun time but they only used the gun time. I left the last, so that I wasn't in the crowd. Gun time 2023: 26:27 Watch time 2023: 25:37 Gun time 2024: 22:46 Watch time 2024: 21:49 Diego, any indoor workour for the winter? It's cold 🥶 outside!😂

in Tuesdays and Wednesdays, I'm getting confused when you say 15min of warmups and 15min of cool down, and lets say the 10x of 30s its total of 5min, do you mean i should warmup and cool down for 15min and then begin my interval?

Congrats for your videos. They are great!!. Where are you from?. Greetings from Spain

What is a good rotation of shoes for someone 6’1 235lbs transitioning from bodybuilding? I have about 400miles in my Nike Invincible 3s.

Are all Tuesday sprints done at a 1:1 work/rest ratio ?

I don't even think I could get close enough to hit a 6 min mile. the fastest i've gone has been 9 min mile. I am short and short legs.

Hi, Diego. Thanks so much for the plan. Is it walking rest for both the vV02 intervals and the LT workouts? Thanks!

So excited! Starting this week. This video has been saved until I finished my half last Saturday. Did a week of recovery. Now I'm ready for the speed!

This series is amazing, just finished a parkrun in sub 19 thanks to your 5k plan. Im going to try this 10k plan starting in january, after the holyday eating😅 Im looking forward to a half or even full marathon plan!

Hi Diego, I’m trying out the plan but I can’t seem to see where you talk about pace for the long run… what should the pace be? Thanks 🤩

Vapor 2 ❤

How does the NEW York marathon compare to Ottawa as far as hills?

I am enjoying this program. Ok friends, i am on week 9. Here is my week 1: Tue: 1 mile 6:29/mile Wed: 3.77 Miles @7:57/mile Thu: mile1 6:55/mile mile2 7:02/mile Sat: 3.82 miles @7:52/mile Sun: 7miles 1hr33s @8:38/mile Week 7: Tue: 1 mile 5:59/mile Wed: 4.06 miles @7:24/mile Thu: mile1 6:29/mile mile2 6:31/mile mile3 6:30/mile Sat: 4:04 miles @ 7:28/mile Sun: 7miles 56:19 @8:02/mile I do not have a track. I run in the streets with hills and down hills. Temperature changed from warmer to colder. I also got some plated choose. Reach out if you have any questions.

My current PR is 20:58 in the 5K, so when you refer to the easy day being 8-8:30min/mile that would be considered a tempo run and not an easy run for me also a 6min/mile pace is typically anaerobic effort for me. My current VO2 max effort is a bit slower and my 1 mile PR is a 6:13. Should I consider slowing my easy runs or keep the paces the same? On the key workouts on Tuesdays the rest is 1:1? 30s rest on the 30s interval, 45 seconds rest on the 45s interval, etc? I've always trained based on HR and I use a chest strap with all my runs.

I'm going to finish a 5km training cycle next week with a run, I'm going to do a new cycle to reach my sub 20min with your tips, after that can I go for your 10km training? Or would this be a very large number of km per week? I'm afraid of causing injury

Interesting video. This year got a sub 21 minute 5K, aiming for sub 20 minute next year, plan to train for 6 month. One question, for the VO2 max training, what pace is the 30s bursts? Are they sprinting?

Such a high-yield running channel. Keep up the great work!

thanks man this was a great video

What Pace do you recommend for warm-up and cool-down?

How to set our easy run pace? Based on information for your video 60-75 sec slower than 5km race pace. Please correct me if I am wrong

Hello Mr.Diego, I am a 17y/o and I ran 29m56sec 5km with 6 days of practice. Do you recommend me to start with the same intensity shown in the plan or would it be better to train at lower intensities at first and then gradually increase the intensity every 4 weeks? (by the way the video is really helpful)

Will it work the same if I do the threshold on Saturdays? Thank you for the plan!

8/10 😅

8/10. Damn glutes let me down again 😂

9/10

How accurate is the Garmin watch in relation to the race prediction? I'm preparing for my first 5k race and I intend to run at 22:30. The clock says my prediction is 20:50, I'm unsure if it would be possible to try this estimated Garmin time.

congrats mate!.. I go with Chip time.

nice. get back to me when you're 65. marathoners peak in their late 30s.

did you run 42,5 km, or did your watch measure a distance of 42,5?

Congrats. I too would use chip time but I would say 2hr 40 and some

Very interesting and informing, congrats on your time Diego! Robin

I would use the official chip time!

Thanks for the video! I've been looking for something like this to direct my training a little better. I completed my vv02 max test today and hit 6:30/mile pace so would you recommend just adding 30 seconds to each recommended session pace as a starting point and go from there until the next vv02 max test? Or would you add more than 30 seconds to the threshold sessions and easy runs? Thanks!

My vvo2max was 4:15, I'm in the last week before the race, I went to do the (10x 45s) I tried to stay between 4:15 but my average was 3:55 per lap. I finished the training not so exhausted. Should this pace be increased?

What strategy would you use on race day, start and maintain the constant time you want to achieve, or start slower and compensate at the end?

Hello Diego. I am going to try this program. I am 52 years old. Recently i did a 5k in 21minutes. I have tried 30 seconds intervals as you decribe in the program and i am doing around 3:50 m/km pace. So l am slightly off pace needed to acomplish the 5km in less than 20min, but i have to start somewhere and keep improving from their. Also on Monday i am going to the gym to get stronger my legs. Finally lets see what happends first in 5 weeks and in the 12th week. I will comment again here and tell you how i did. Kind regards 👍