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@@crayontom9687 Haha thank you very much, I really appreciate that! I hope you enjoyed the video

Haha it’s actually Donard Park in Newcastle! It’s a lovely place but the hills are steep and the workouts are hard every time I come here!

Thank you very much! Yes, I appreciate that not everyone has access to hills like these to allow them to do these workouts, so I think that reps on a treadmill can definitely work. I would say that 4-5% gradient is probably about what I would run at if was doing them on a treadmill, but I would see how that goes and adjust if you think you need to. One good thing about doing them on a treadmill too is that you could be more on point with recovery time, as you don’t need to jog or walk back down the hill. I don’t do any workouts for running on hills specifically, but I do a core workout about of about 15 minutes in duration 3 times a week which I have done a video on that you may find helpful. I really do think having a strong core is very important for both running and overall fitness. On top of this, I also do a weekly full body work out where I do a range of exercises including pull ups, press ups, dumbbell chest presses, squats (due to injuries in the past I do these without a squat rack and only have a 5kg medicine ball in my hand, but this may change) and calf raises. I then finish with about 20 minutes of plyometrics (I do these plyometrics twice a week as well). The plyometric exercises usually consist of standing long jumps, tuck jumps, vertical jumps, jumping lunges, single leg hops, high knees and lateral hops. I plan to do a video on this in the near future which hopefully will be helpful

Thank you very much for the kind words, it really does mean a lot! Yes, hill workouts are a great way to build strength in your legs and endurance in the winter, and I think that’s a great idea that you’ve started them again. 8x100m sounds like a very good workout, so well done on that! I agree with you though that some variety will help. I plan on doing hill sessions most weeks for the next 8 weeks or so, and all of these will be quite different. For example, today I am doing 12x45 seconds with 75 seconds recovery. I think adding length to the reps in some of the hill workouts would give you that extra bit of endurance, so maybe even trying to mix some 30-40 second intervals in place of some of your 100m sprints could be a good start. It would be interesting to mix things up every week for the next 4-6 weeks (to include both longer and shorter hill reps) and then have some sort of a fitness test to see how that helps things. I share all my workouts on Strava, so feel free to take a look at my workouts there to give you some ideas

You’re very welcome! That sounds like a great idea! I actually rarely run up hills myself and when I do, it’s always a bit of a shock to the system so I completely agree with you there. The intervals are also helpful because they allow you to run at good speeds, so hopefully when you get out for a longer run it feels a bit easier running at lesser speeds too!

Awh that’s great to see! Well done for getting back at it and for getting out and giving the 10K a good lash! I’m sure you can get back to where you were at and even better! I actually took about 7-8 years away from running, from about the age of 18 until 25 and played football for a number of years, and only started back two years ago and I’ve managed to make decent progress, so hopefully you can too! Thank you, the session was a tough but enjoyable one! Please feel free to ask any questions and keep letting me know how your training is going

Do you mean is this a session you should do everyday? I think due to the intensity of it, it’s the type of session you should only do about once a week at the most, as any more work risk injury or burnout

Hi there! I would usually run for distance at the track; but I had prepared this session a while ago when planning my programme and didn’t think it would be on the track, so it just made sense to stick with that. 10x400 is more of a mile session where I’m really thinking about the splits I’m hitting to get ready for a race, and that wasn’t the goal here as I just wanted to get a good workout in. Also, slightly pedantic, but 10x400 would have been that bit longer (about 64 seconds) and I just didn’t feel the need to hit that workout so early in the season, I’d rather do that a few months down the line when I’m very fit and can see where I’m at then

Brilliant Patrick, that sounds like a very tough session. I'm going to try the 10 x 60 seconds and see how that goes😊

@@paulineclarke4511 Thank you very much Pauline! Yes, it was very tough but hopefully it’ll stand me in good stead! That’s a great idea, good luck with the session!

@@AH17293 Haha a very tough one!

Good session. Do you think a reasonably hard (but not flat out) 5K Parkrun could be counted as a speed session or do you believe it’s always better to do multiple shorter reps at quicker than race pace?

⁠@@richardcane5682Thank you! I wouldn’t consider a 5k at below maximum effort to be a speed session, but depending on the intensity, would classify it as a workout of some sort. If it’s in the 80-90% effort range, I would just classify that as a tempo run. It depends what you’re looking for and aiming to get out of a session. I would classify true speed work as short sprints of 100m or less with long recoveries, and anything longer than that I would probably classify as speed endurance. I would classify this workout that I did as a vo2 max increasing workout, but not a speed one as I was running slower than mile pace for all of the workout. But, to answer your question, if you really want to get in work at faster than race paces, then intervals are the only way to go as the recovery time allows you to run faster than you could otherwise do without any breaks. I would also say that if you’re not doing that many interval workouts at a pace faster than 5k pace, then you would probably find that you would get good benefits from doing that. I hope that makes sense

@@SBanderaB Yes I did indeed haha!

Hi there! Thank you very much! So, first of all, I think that’s a great goal and one that is well within reach by the sounds of things. If you have a decent base of fitness, consisting of mainly easy miles, I think it would be a good idea to add in some of the threshold workouts that I suggested in this video (adjusting the volume as you need to based on your current fitness level to minimise injury risk) and I recommend doing them at least once every week. I think if you do them any less than that, you’ll take longer to make the progression that you’re looking for. I think the longer reps such as I did here, or even 4x7 or 5x6 minutes, can really help with the endurance element if you’re not doing much of that. Likewise, tempo runs can help, where you continuously run at threshold pace, I do these every month or so for about 25-30 minutes, and think that they can really help in bringing your threshold pace down, which as I’ve said before is the limiting factor for most people in a 5k. With regards to what pace to train at, I would always recommend doing threshold training based on your current fitness level, and not your aspired level. To put it simply, if you’re doing ‘threshold’ intervals at the speed of someone who is capable of running a 19:50 5k, but you’re only currently capable of running 21 minutes, then I would argue that you’re not running at your threshold pace. So, my advice would be to start your threshold workouts at whatever pace your current fitness levels dictates (there are online running calculators that calculate this) and then as the weeks go on this pace should start to feel easier, at which case you can probably start to progress your threshold workouts to run a few seconds per k faster. Then lastly, once you’ve built up a good fitness base and have added in a decent bit of threshold work, I would say that it’s important to do vo2 max intervals every couple of weeks, as this can help to really push your fitness forward, and it also familiarises you with race pace and race conditions so that your body isn’t shocked come race day. I intend to do a video on vo2 max work in the coming weeks, but something like 4x4 minutes at 5k pace or quicker with 2 minutes recovery would be an example of one such workout. I hope that helps, and please do keep tuning in as I intend to do a lot more videos on 5k and 10k training, and keep coming with the comments and questions

@@PatrickTheRunner Thanks for your prompt and detailed reply. I have a track session lined up for tomorrow which will be 8x800m at around 3-36 (4-30 km pace) with around 90secs recovery. This should suit as I ran a 21-08 parkrun this Saturday. I have a decent aerobic base (approx 50 miles a week at the moment, mostly easy runs) with no 'niggles'. Good luck in your own training and for this channel.

@@callmeal4183 No problem at all, that sounds like a good session! Thank you very much and feel free to keep the questions and comments coming

Thank you very much Robbie, let’s hope so! I hope your marathon training is going well!

Hi there! Thank you very much! So, I should say that I have never run a full marathon before, but I would recommend taking at least a full week of rest after a marathon, but two weeks may be best depending on how experienced you are with that distance. If you haven’t done one before, I would probably take 10-14 days off to fully reset and recover. Aiming to get a 5k PB after is a great goal though, and I’ve always said that improving your 5k and 10k times will really help bring your times down in the distances above as well. So, I didn’t mention it in this video, but I often recommend that people use online running calculators when figuring out training paces. I use both the Jack Daniels calculator and the Luke Humphrey one. If you put a 4 hour marathon into the Jack Daniels Calculator as an example, it will tell you that your threshold (being LT2) pace is about 5:18k pace (about 8:31 mile pace), so I would use something like this to give you an estimate, and see how that feels during a threshold session. This should feel about 80-90% effort when running. I know this can be hard to gauge but this is what I generally aim to do and after a while you get a good feel for it. Good luck in the Chicago marathon and let me know how you get on, and hopefully the videos help with the 5k training after that too!

@@PatrickTheRunner what a thorough and awesome response 👏🏻 thank you so much!! This is my 5th marathon. So I will be aiming for a full week rest and then start with two threshold pace practices per week 💪🏻 thank you again

⁠@@IStudyWithRainYou’re very welcome! Awh you’ve got plenty of experience then so I’m sure you’ll know what’s best based on how you feel. Yes, that sounds like a good plan, my only last advice would be to ease into any threshold training; it’s better to be over cautious with pace and volume in the early weeks of incorporating threshold training, but that’ll be great for you I think. I hope you can keep enjoying the channel and keep asking me any questions you have

@@kevinpye3140 Thank you very much! Yes, I think 5ks and 10ks are a great way of building up a good base of fitness before heading into more of a focus on the middle distance events. I love indoors as well, especially as you don’t have to worry about the weather affecting times. I’m really looking forward to starting the indoor season in January and that’s my big focus over the next 12-16 weeks or so. Thank you very much for the recommendation, although after the 5k I plan on getting into more speed work to prepare me for the indoor season starting in early January. I loved racing in England last season though, so can’t wait for another year of going to the BMCs and hopefully getting into the faster races where I can get some PBs! Good luck with the 5k training and let me know how you’re getting on with the training and races

@@PatrickTheRunner will do Patrick 👍

Thank you very much, I appreciate the support and hopefully can help you along in your own journey! So, I basically do a lot of threshold throughout the year, although not quite at the volume that the Ingebrigstens reportedly do, but I think it’s a very important part of training and helps tremendously in building a big aerobic base if done correctly. However, I do think there is a common misunderstanding, at least in my opinion, of the Ingebrigsten model. They reportedly do four/ five threshold sessions a week, with two days of two threshold sessions in one day, which again is thought to mean that they cover around 40k of threshold a week. However, what’s often not spoken about is how they also are thought to do a hill session that consists of approximately 20x200m hill efforts where they get lactate levels higher than threshold. I just think that’s an important point to note because, if that’s true, then the idea that they only do threshold for most of the year isn’t right. In any event, I understand that they do more specific work closer to the time of the race, but I often think it’s interesting that you hear less about that aspect of their training, even though the threshold aspect is meant to by the big contributor to success. Anyway, I just thought I would give my breakdown of what I understand the Ingebrigsten model to be, but of course I’m not sure if this is actually right. In any case, to answer your question, I believe that you should really do race specific work and race specific sessions prior to a target event. So, before this 5k, I will likely either do a session of 5x1k or 3x1 mile reps at 5k race pace or quicker. I’m a big believer in threshold training in helping to build a base and increase volume without increasing injury risk too much, but I do think that vo2 max intervals are very important and can help push your fitness forward, and shouldn’t be neglected for long periods. I’ll be doing those key sessions that I outlined in the weeks before the race, but will also do other things throughout the next couple of months that are harder than threshold, just to make sure the fitness is going in the right direction. I hope that helps!

@@PatrickTheRunner Thanking you, yes i'm in a similar phase. I did allot of Thrshold over the summer aiming at a half Mara. did a 5k a week after the half, and it was woefull. Was thing after i did no 5k specfic or anything faster than Threshold for ages. So i have a decent base to launch from now... and probably should ad some faster stuff in the coming months. Keep up the good content, cheers

@@KINGORAMONE You’re very welcome. Yes, I think that would be a good idea, adding some intensity about threshold pace will really help move your fitness forward now

Thank you very much! That’s a great goal and hopefully my videos can help you get there. Also, feel free to let me know if there are any other videos that would be helpful

Thank you very much! That’s interesting, I am aware that more people who I am racing against know me now, but at the same time I also think I don’t always just slot behind the pacer, and can run races from the pack too. Although, I obviously have done it on certain occasions when I think it has suited me. Sometimes in an 800, I also find that going to the front can make the race a bit less messy for me and in that way it can help you run fast times. But I’ve been thinking about that too, in a lot of races, especially at national level, I’ll not be an unknown quantity now so that’ll be up to me to make sure I can keep getting better. Thank you as alway for the support and nice words, I really appreciate it!

@@tomasmci Thank you very Tomás! I really appreciate it

Thank you very much! I agree, it’s definitely more relatable to the average viewer and I guess that the direction of my channel has changed a bit the last 6 months or so when I’ve realised that my focus will be on the 800m. But, the reality is that if I can improve my endurance to the point that I can run a faster 5k, I think that will definitely translate over into a quicker 800 as well. So, the focus for the next 2-3 months will be on working on that endurance, and that’ll be cool because I like doing videos on 5k type training and hope that can be helpful for people out there as I know it’s a very popular distance

@@andrewlarasen9615 Thank you very much for the kind words, I agree with a lot of what you say. I think, on the whole, the season went extremely well, and if I can make similar progress again next year I’ll be over the moon, but I do find those races where I underperform hard to take. But it’s all part of the journey I suppose, and I’m so grateful for the support. I think it’s great that I had another race a few days later though which give me a great chance to prove that I was in the best shape I’ve been in

Thank you very much, I really appreciate it! Yes the rain wasn’t great although I think if I’d run my best it wouldn’t have gotten in the way of a big PB. I suppose it’s good to get used to running in different conditions though!

Thank you very much, I really appreciate it and hope you’re enjoying the channel! That’s definitely my aim with the channel, to show the good and the bad days because they happen to everyone and it’s just a case of bouncing back as best you can. I also think it’s important to not just ignore the bad days but to try and understand what went wrong so that you can come back better, so if I didn’t analyse then other people wouldn’t learn anything from the channel and I probably wouldn’t learn from my own mistakes either

Thank you very much, yes I agree, ‘you win or you learn’ as they say. I think for me it’s one of those things where it’s very frustrating because I know I’m a lot fitter than that race showed, and thankfully my season has shown that my fitness has moved forward a lot with big PBs all round, but it definitely hurts to have a bad race and hopefully my next mile race in the next season will be a lot better

Thank you very much! I was basically relying on my own pacing instincts (which didn’t work very well) as I didn’t have a watch or anyone calling them out, so that’s right, the first time I saw any time was at the 400 mark. I think that’s fine and how most races are, and everyone else was in the same boat, but I think that just didn’t work well for me on the night. At the same time though, I think I really should be able to tell what pace I’m running at this stage, as I do race pace work all the time in training, so I think I let the adrenaline get the better of me. But all in all it was a good workout and set me up well for the last race of the season

@@robbiehagen8587 Thank you very much Robbie! Same with you and also the upcoming Marathon!

@@miller10 Thank you!

Thank you! Yes, I felt it after the first one to be honest, I think it was a combination of going out a bit too hard but also a lot of fatigue from a couple of heavy sessions prior to that

Thank you very much, I really appreciate it! I think you’re right, I do think my running form has improved a lot over the last while, and I’ve noticed that in my results, but I also think it can still be tidied up a lot and that when I do this, I can get faster without expending any more energy, which would be great. I think that’s also right about true speed work, it requires you to try and relax and focus on good form and then the speed will come from that. I’m hoping I can keep improving on this over the next year and that it will help me run faster next season

Hi there! Thank you so much and I hope your running is going well! Yes, I’m hoping there is plenty more to come! I’d love to do a video on that, and that has been suggested to me recently so I will definitely do a video on that soon! It’s funny because it’s probably not talked about enough; but being fit, and by fit I mean injury free, is literally the most important element required to get better at running, and whilst I’m no expert in injury prevention (and was injured a lot when playing football), I think I have managed to stay injury free for two years which has helped me a lot, so I think I can provide some information that will be helpful to people!

That’s an interesting session, and definitely had plenty of volume in there. I get what you’re saying about touching on speed without overdoing it. I think I did this session because I’d been focusing the last couple of weeks before on 1500 training and wanted to really get some work at 800 speed and above where the lactate levels were high, but I think I was just a bit too fatigued from the offset, but I still think it prepared me well for the last couple of races, particularly the 800. Strides are definitely a good idea and something I am a big fan of, although my thinking is that sometimes it’s good to work on speed when you’re fresh and can focus more on it without too much fatigue, which can help with form as well. Thank you for the nice comment, I hope you’re finding the channel enjoyable and please keep letting me know your thoughts on my training and how you’re getting on yourself!

Thank you and yes I think you’re right! It’s always better playing it safe, and with the hard sessions and races recently I really felt on edge in this one, and my legs felt like jelly so I actually almost felt I didn’t really have a choice. Awh that’s so annoying, sorry to hear about the injury but I suppose these things are a learning process if nothing else, in that next time you will maybe know to cut the session a bit sooner. It’s always one of those things that’s easier to say in hindsight though, when you’re pushing yourself and trying to increase your fitness you’ll always risk injury, and injuries can happen to anyone at any time. I love the Mary Peters Track though, I’ve gone to a good few places now and I don’t think I’ve seen a nicer track yet. I hope you’re enjoying the channel!

@@PatrickTheRunner yes love the content!

@@tomclo3835 So, that’s a really interesting question, and something I’ve touched on in other videos, but maybe not explained in that much detail. I would say the number one way to improve cadence is to practice running faster. If you think your cadence is a limiting factor, then I think working on true speed work will help. The best way of doing this is by incorporating some strides at the end of an easy run. For example, sometimes I run 5-6 mile easy, then do 4x75m strides where I start at around 1500 pace and get progressively faster, and then finish with a mile cool down. This is a great way to improve your running form and work on cadence since you are focusing on speed in short bursts, and can think about your running form and turnover more than you can in a longer session. Strides aren’t meant to be a workout that brings fatigue as such, but familiarises your body with running at high speeds and gets your legs used to increase turnover, which is ultimately what you are after. I think if you try and add this into your training once every week or two, you’ll likely notice a difference in 6 weeks or so

@@PatrickTheRunner Wow what a response. Thank you so much. I will incorporate this into my workout. This video is also perfect because after 4 months of running I am finally getting to the 20min mark for the 5k. I will be following your journey for sure 😊 Keep up the great work!

@@andrewlarasen9615 Thank you very much, and I think you’re right, it was still a great result

Thank you very much!

@@PaulMcCart-li3rv That is great to hear! Thank you very much for the support and welcome aboard!

@@paulineclarke4511 Awh thank you very much Pauline!!

Thank you! Yes, two rounds in the one day was something I have not experienced before, but I think I handled it fairly well all in all and had a pretty good championships

don't be too hard on yourself, you ran the best you could. hindsight is a wonderful thing when you compare what happened to Jacob in his 1500 . great chance for sub 1:50 at Manchester ! as a side note Patrick, what was your training a week going into this race. thank you Kevin

@@kevinpye3140Thank you very much, and yes I agree that it’s always easy in hindsight to think you could have done things differently, but it was still a pretty good result for me and hopefully there is a lot more to come! So, the week before the race I did a session of 600 at 800 pace, an 8 minute break; then a 400 a bit quicker, a 7 minute break, and then a 300 at max effort. For the next 6 days before the race, I really just did mostly easy runs with one tapered threshold session about 3 days before

@@PatrickTheRunner thats an interesting taper showing great restraint in not doing any hard intervals in the week. some years ago i tapered doing intervals every day by dropping one rep off each day for upto 5 days which generally got me great results for championships. nowadays i don't know what is best and end up doing 2/3 hard sessions before races . i did this this week and have an 800 tomorrow at Loughborough. we'll see how this one goes!

@@kevinpye3140 Yes, I think you’re just right in experimenting and seeing what works best for you. The only thing I usually tell myself is that I’ve read it takes about 7-10 days to absorb the benefits of a session, and the fatigue from a really hard session can last for 5 days or so, so I refrain from driving really hard sessions in the week of a race. But, what you say is interesting because I think sometimes I’ve tapered too much and it can leave you feeling like you’re not as sharp as some training sessions, and it can also cause you to make the race into something bigger than it needs to be, which doesn’t always help and can cause too much unnecessary nervous energy. Good luck in the race tomorrow! It sounds like you’ve a good idea of what works for you and figured out what’s best

Thank you very much! I hope you can keep enjoying tuning in

@@jamesroberts2147 Thank you very much! That’s an absolutely brilliant time for a 13 year old, so it looks like your son is well on his way to being a great runner! Best of luck with the channel

@@PatrickTheRunnerThanks, I'm so proud off him. We raced a hilly 5k today and he came 9th place and time of 16:46, he bet his dad so easy today. Keep up your great running 🏃

Thank you very Noah! Let’s hope so!

Thank you very much!

@@robinbauer1975 Thank you, and yes I think you’re right, I think with a few good months of base training in the winter I’ll be able to knock another number of seconds off

Thank you very much! Haha I actually love Wightman, I like Jakob a lot too, so those two, even though they are very different, are probably my two favourite runners. It was such a shame to not see Wightman compete at the Olympics. I actually think he’d have found it hard to medal in the 800, but I wouldn’t have ruled it out. I genuinely think if he’d been able to run the 1500 he would’ve been in contention to win, as I reckon he’d have been in around 3:27 shape and he can kick with the best of them. Thank you for the suggestions and I will definitely make videos about those things

Thank you very much Robbie! Yes, I agree, it definitely suits me now and I think I can definitely keep improving these times for the next 5 years or so at least, but if I can keep improving my time over the 5k that would help me as well and I definitely wouldn’t rule out running longer distances after that! Although I do find anything over 6 miles now fairly long!

@@PatrickTheRunner I agree bags of talent and still young keep it up enjoying seeing you get the best from yourself.

@@robbiehagen8587 Thank you Robbie, and same to you too! I hope the marathon training is going well and I’m looking forward to see how you get on in Dublin!

I think the best way to do that is to get fitter and bring your lactate threshold pace down, while then adding in speed work and reps at race pace, that way your body will adapt and allow you to run at faster paces. I should say that it’s not lactic acid that is thought to be responsible for slowing you down, but the hydrogen ions that are also present in high amount amounts when the lactate levels are high. Doesn’t really matter in practice, but just wanted to make sure I’m explaining what I at least think is correct. When you can start running at faster paces with the lactate levels lower, the levels of hydrogen ions come down too, at least that’s my understanding. So, the essence of what I’m saying is that, for the 1500 anyway, you need to get fitter and reduce your threshold pace, and then add speed at the right times. I should also say that I’m not a qualified coach, but this is my view from what I’ve read and from experience

@@PatrickTheRunner what's your threshold pace workout for 1k

@@Avikumar2About 3:20k pace

Thank you, I have felt that it has improved a lot over the last 5/6 months and I think it can keep getting better! Yes, it was a bit of a risk taking it although the product that I was talking about there was designed so that any risk stomach issues were minimised, and it worked fine for me on that day so I think I’ll at least try it for an 800. Interesting to run fasted in a race, I feel like I might feel a bit low in energy if I tried that. What’s the idea behind it?

Thank you so much!

Thank you Noah, let’s hope so!

Haha yes I am aware that Mark’s group do a session consisting of these reps, although I’m not sure what the recovery is. I was actually coached by Mark for a while when I was younger and learned a lot! He seems to have a great stable of athletes now

Yes, I know what you mean. I think it’s important in a session like that, that I get plenty of work at race pace, and this is a good example as the volume was 3200m, and the recoveries were short enough to make it hurt but also long enough to allow me to hit the race times. However, this can only really be done when the reps aren’t too long in my opinion. But I also think that, as you allude to, longer reps at 1500 race pace, such as 600 and above, are important so that race pace isn’t too much of a shock to the system on race day. Recently, I did 1k at 1500 race pace; 5 minute break; 600 at 1500 race pace; a 3 minute break; and then 400m at race pace. Although the title distance was only 2k here, the 1k rep at race pace caused so much fatigue that not much more work at race pace can be done, so the purpose of the session was a bit different than in this video

@@PatrickTheRunneryeah ofc 1k at 1500 pace is crazy work mate