You Don't Need Workouts to PR | Consistency Over Pushing Hard
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- Опубліковано 1 сер 2024
- What part of your training do you think is most important? Is it the big workouts… maybe the race pace runs? EASY running is the key. But easy running doesn't mean just SLOW running - it also means short, very FAST running. And when you train like this, you can run lifetime PRs off of ONLY base training, with no workouts. Seriously! The stories in this video show how that can be done.
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NAVIGATE VIDEO:
00:00 The power of Base Training
00:51 What Base Training is
03:15 Why it’s so powerful
05:31 Base Training PRs
07:18 Carl’s story
08:21 Dean’s story
09:19 Marilyn’s story
11:13 Works for Bekele, Works for me
12:17 Harnessing the power of Base Training
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I trained with only base training, hill sprint repeats and occasional 800 meter repeats for this years NYC Marathon. That being said, I improved my finish time by 18 minutes.
Booya! That’s how you do it. Nice job
I believe you because the same happened to me! Congrats!
Wanted to say it's so true. Just started running and had at target of 60min 10k which seemed so out of reach, started at around 8.30m/km and did 2 cycle of 10k training plan, with about 3days 30-240mins easy runs 50-70min long runs and 2x speed sessions, improved to about 7min/km end of 2nd plan. Thought I'll never hit under 60mins. So I just started a 1/2 marathon plan (long term goal was to finish a marathon), but for like 1/2 the plan I couldn't keep up with the speed sessions, so I just stuck to easy runs for almost all of it. But the mileage increased alot. And 8wks into the plan, I recorded a 56min 10k totally unexpected. So now I just go easy most of the time.
During covid lockdown. Started doing 1 hour a day at under 140 heart rate. Went about 250 days without missing one. Finally went from about 1:35 half marathon to 1:29. It works.
Nice! Add strides to that and you may be able to go even faster!
When I first added strides into my training, I felt the difference in my trail running almost immediately. The noticeable increase in power made my running so much more fun! It feels so good that even though I'm not really running right now, I still add strides or hill sprints to my walks frequently.
Adding strides to a walk! That’s something I hadn’t considered. Way to go
I made strides a part of nearly all my east runs, and even my easy runs in the taper, during my recent marathon training block. They were a game changer (I did them typically at 10-30 seconds faster than goal marathon pace). I PR’d and improved my time on the same marathon course by 24 minutes in 12 months.
Amazing! 🤩
Age 50. Started running in my 40s. Ran 3:22 in Philly 2 weeks ago. Ran 3:46 there a year earlier. High volume of mostly easy miles did exactly what they were supposed to do.
Age 50. Started running in my 40s. Ran 3:22 in Philly 2 weeks ago. Ran 3:46 there a year earlier. High volume of mostly easy miles did exactly what they were supposed to do.
After 1,5y of beeing a amature runner, I did my first 10k run. And yes Its the best tempo run 01:07:00. +100kg runner but not injured😊 proud and hapy with my bases traning
Spent a lot of last year injured and missing races I had signed up for. I had a guaranteed entry to nyc marathon earlier this month and I knew I would never make it to the start line if I didn’t dial it back…a lot. So I let go of all these pre conceived notions I had about running it super fast and just focused on consistent running and staying healthy and injury free. I started doing some harder paced running in the weeks leading up but I was so worried about getting injured that I never pushed it too hard in training. I ran the race a few weeks ago and did and ran a negative split of over 2 mins for a 3.19 finish which for my first marathon was more than I expected. It was all those consistent slower miles and getting my volume up to over 55 miles some peak weeks that got me my result. So this video is absolutely spot on! Being consistent is better than just going out and hammering it too often.
Just bought your book and really enjoying it. Looking forward to getting right through it and putting what I take from it into practice. Thanks
Nice! So glad you’re enjoying! Do me a favor please and leave a review runelitebook.com/review
And reach out with any questions you have when you’re complete
I read and love your book and somehow you still share new and inspiring information, what a 💎 you are!
Well thank you 😊 I try
Another great training video! Thanks coach Andrew. Following your advice has made a huge difference in my running and I’m getting faster with age.
Welcome 🙏 you keep on impressing.
so great! thank you!
Welcome
Great idea. Same with my running routine this month. I had done more base training and couple hills training with 1 fartlek session really improve my 5K PR from 20'12 last month and yasterdy is 19'27. So, from now i am using this method to improve my 10K 41'22 and half marathon 1:44 PR.
Base Training is awesome. Its essentially Aerobic Type I fibre dominant from all the hours accumulated of healthy conversational running & as you say incorporating Strides or very fast 7sec sprints which will be all type IIb. I can remember 5years ago doing a 5wk block of 8 1/4-8 3/4 min/mile 53mile wks. On the 6th wk I dropped a 5000m pb. Alot of runners truely don't understand the merits of sustained wkly hrs at relaxed paces. I think given we grow up seeing heavy breathing and "trying hard" as the ideal training stimulus that the message gets confused. Zone2 cruising with Z6 paced /alactic sprints is great. Cheers 🎉
Zone 2 training! So much truth here!
Zone 2 plus strides or other fast twitch development
Awesome video and interesting topic.
Thank you :)
Interesting!
I think, the problem for most will be that to improve and not plateau the volume and time will need to be too high so most non professional runners will have a hard time getting all the hours needed to PR eventually don't you think?
This is why I think fartlek’s are the best form of training. During winters, where my local tracks are buried, it’s so easy to just run an hour to get a base in, then fartlek 20 mins (2min on, 2 min off) after that, and do a 10 min cool down. It’s not so intense it’s not repeatable, yet you do this 2-3 times to end a base run a week on the back end of 90 min runs you’re going to get crazy fit without burning out.
Good ideas thank you
when i first started running a few months ago, i was struggling to get an 11:30 mile. now a sub 8 mile pace is easy for me, i did this all through just easy runs and ran 3-6 miles everyday
Booya! That’s how it’s done. Consistency. Keep it up. And add a few strides
Interesting. I think we slower runners do tend to run easy runs too fast. Walk breaks are probably good too.
#MexicanGreetings! I've been training with the Garmin Daily Suggested Workouts and I'm liking the use of base training at low HR zones, just watched this video and decided to bite the bullet and get the audiobook! Hopefully there's a training plan or even better a way for me to create my own training plan! Thanks Andrew for the video and I'll be listening to you and leaving a review after I finish the book.
It walks you in minute detail how to set up a fully custom plan.
Chapter 8 already! Can't wait!@@runelitecoach
Great video, i'm kinda new to running...at what intensity or hr zone should i be running my base training?
“Easy”. It’s subjective not HR based. HR monitoring is best used to keep a new runner from going too fast. So in that sense you can limit to 140bpm on some runs and even 120bpm on many of your runs. Keep it easy and focus on consistency
If i don't have a social workout I do base training morning and night 1 hour each. Not sure how I got onto it, probably one of your Vids. TY for the info
That’s awesome! 2 hours a day is great. Thank you
I trained seriously in college but haven’t after. 3 years later my marathon or has dropped down a 2 min a year down to 2:37 off of 30-50 mi a week without any workouts other than races and with running 7 days a week.
That’s very good! 2:37 without any workouts. Your foundation is very strong AND you have some talent there Adam. Nice job
So true! I did a year of 15+ hr weeks biking, and my HR running 8 min miles went down by 10 bpm without any run training!
Cardio development for you there. Add running too of that and it’ll improve even more most likely
In the process of doing that! Up to 18 hr weeks of cardio on average now.@@runelitecoach
Hello, im add 100m stride every 1km on my easy run, its right for training base running like this?
In base training, the book talks about hill sprints and strides, but I didn't come away with any other details on speed work in base training. Are there any other suggestions for base training speed work? i.e. how/when should we run the base-speed paces in the calculator since hills and strides don't have a set pace? Thanks!
No. Strides and hill sprints during base. If you’re in base for more than 4 months you can opt to do informal speedwork such as fartlek.
Hi from Germany Andrew! I really appreciate your book! I understand the importance of full recovery when we do 8 seconds hill sprints. But what would be your recommendation for strides? Should we follow the same full recovery (5 - 10 min)? Thank you in advance!
All the way from Germany! Glad to have you here. The only requirement with strides is that you keep them easy. So if you’re only doing three strides, the recovery could be short if you wanted, but if you’re getting up to a meaningfully high amount of strides, you take as much time as you need to keep the easy. But there at a slower pace than a sprint your recovery time can be quite short. I recommend my Runners get to ratio of two strides per mile run throughout the week. And if you just average that out, that means you’re doing one every half mile, which should allow you to have up to four or five minutes
Awesome! Thank you so much, Andrew! Will implement it into my training.
My rule is: for every 4 base runs, I do 1 faster than base.
Closer to a race: 3 base, 2 faster spaced 3 days apart.
Ok. Whatever works for you. You may want to consider doing a whole phase of just base training at some point. The. When you go back to those faster days you can do them at a higher volume
Lydiard had a lot of evidence of the value of a base training that was not LSD, but a solid effort treating everyone like a marathon runner during the base season and never doing more than a few striders for a weekly Fartlek. The marathon runners mostly stayed close to this formula year round with hill workouts and what we now call VO2 max workouts. The pyramid is mostly filled by the base.
It’s all about that base
So, if I’m training for the mile.. I should do sprints @400 pace, and lots of aerobic work, 12 weeks out switch to 800 meter pace workouts and some 5k, 10k training, 6 weeks out from mile race, do event specific work and keep up the aerobic runs.. is that about right, if I stay in phase 1, I should still run some decent 5ks off of that training?
It’s of course more fine tuned than that but that’s a reasonable approach.
But your performance is going to be limited by your base training. So what you’re doing between workouts makes a huge difference
Kboges channel has the same philosophical approach with calisthenics. Calls it "daily hygiene practice." I want to integrate running into my calisthenics/ kettlebell work. Just some 5k for health.
Right now i do it intuitively based on soareness. How would you suggest someone set up a program for a "hybrid" non 100% specialized runner ?
Great channel
Just start by running very easy for not too long. I’m not sure what you’re capable of but since you don’t have a competitive goal, it doesn’t really matter, just start running. It’s OK to run slow, and it’s OK to run just for a mile or two if that’s what you want to do. The second step is to run more regularly, multiple times per week, but keep it very easy. After you do this, come back here and I’ll tell you what you can do after that. But there is nothing else other than get out the door and run.
@runelitecoach right on, "Just Do It"
Have very recently slowed up to 5:40- 6 min/km pace for base training. Despite trying to ensure maintaining form, after 50-60 mins my knee suddenly starts getting very sore. I never get sore knees (or sore anything) from running. After a brief stop then running a little faster, it’s like it never happened. Think my slow pace must be too slow. Will have to change it to around 5:20/km as have never had problems at this pace.
If you’re getting injured, running slower, it means that you’ve never practiced slow mechanics. The answer is not to avoid it, the answer is to adapt to it. Slower Running is the only way to significantly increase your volume.
I'm trying to get back into running gently as I'm early 60s, but I'm finding slow pace too jarring. Problem is, I need to build up some level of basic fitness without injury, so faster pace is not sensible. It's a dilemma. I'm thinking about finding softer shoes.
@@runelitecoach thank you for the reply. I’ll try breaking the distance/time up a bit and build from there.
Should strides on the flat be max speed for 8 seconds like hill sprints?
Yes. But start with strides if you’re gonna do them on the flat, because the injury risk of sprinting on the flat is relatively high.
I had my worst race results after trying similar things, eg maffetone/zone 2. I even developed a bit of a gut trying these methods, so fat loss doesn’t seem to be right. I always seem to need significant speed work to make progress. This also helps tighten up the muscles needed to run fast. I think runners need to mix it up. Too much of one thing is not good.
Base training is not about zone two running. Zone two running, or Maffetone method completely omit strides. The purpose of this video is to highlight the importance of doing both. That’s probably why you didn’t have a great result. Add in strides.
Is an hour a day enough or can you stay slow and try to increase the amount of time sometimes? Or is that diminishing returns? Thanks!
The more the better, assuming you can recover from it. So, there is no time limit. Provided that you’re eating well and sleeping well enough to recover and sustain it long-term.
My question is how do you apply this methodology to a 100m sprinter? Is it the same? Strides and hill sprints are already specific to the sprint. Maybe downhill sprinting?
Such an awesome question! To be honest, I am not a expert in hundred meter training, but the principal still apply. They’re just going to look a lot different and include a lot more technique and power and metric development. But periodization still applies. I’ll consider making a video for sprint training in the future, but it’s not really my niche. If you want help with that reach out to me one on one.
I wouldn't because they're essentially 2 different sports, with one being anaerobic especially at the 100m and one being aerobic. For example Usain Bolt has said on record he's never ran more than a mile.
This is very similar to polarised training. The difference is in this video, we do high volume of easy runs and also high volume of hard runs, maybe the split is 50:50. While in polarised training, the split is 80% easy runs and 20% hard runs. CMIIW.
Sure sure. Good point. Polarized training can be done in many ways. The way I teach it is to polarize over three periods.
Looking for some hope: Almost all of my friends and family say I shouldn’t be running at 220lbs, due to the stress on the knees and joints at my weight. I used to do a 1:30ish half-m when I was 180lbs, but then I got more into lifting. Nowadays I can do a 7:45m/mi pace for 5mi or a 7:55ish pace for 7 miles as of a few weeks ago. I’m hoping to get back to what I used to do half-marathons at as soon as possible but am worried my weight is going to hold me back too much…
Run nice and slow. Work on landing on your forefoot. This will minimize impact translates up to your knees. But definitely keep going! It’ll help with the weight loss. But NUTRITION is the critical component to losing weight. Far more than exercise. So look up the BROAD study (you can find a video by nutrition acts.org, Michael Gregor’s Ted Talk). You can lose that weight and get back to your running. Reach out to me on IG if you want help with that.
@@runelitecoach I appreciate it but it’s mostly muscle, I think I’m at around 12-14% bodyfat. I got on TRT (I’m 40) and got very into lifting put on quite a bit of muscle. Unfortunately upper body muscle feels like dead weight in distance runs! But I appreciate the info on steps, I will def work on that!
That’s a good body fat percentage compared with the most people. But elite runners are at 5%. That’s a huge difference. Not that you need to be there, or ever need to be there if you don’t choose. But just understand that it is a huge area that can be improved. That will allow you to retain all of your muscle and will accelerate your running performance quite significantly should you choose to reduce, those percentage points even more
@@runelitecoach Wow, that’s a very impressive BF. Definitely will present some challenge but I can’t help but agree with everything. I will try :)
Please explain what strides are. I've been running for years now, and am still confused. It seems like everyone has a different definition for the same running terminology. How are strides different from intervals? What does it really look like?
I have two videos on strides explaining them in depth and why they’re essential
@@runelitecoach Thank you! I'll watch them today!
the thing I am wondering about myself is that how far can I push my threshold pace. today my trustworthy garmin instinct 2 said that the new threshold is 169 bpm with 4.42 pace. the best I could remember was 172 bpm with 4.35 pace. I am almost sure there has got to be a limit to that.
Why are you wondering how far you can push your threshold pace? Is your goal to maximize your threshold? Or is your goal to improve your race times? They’re not the same thing
@@runelitecoach are not they correlated tho? at least not totally irrelevant. i am trying to get my half pr with 1.29.55 which will probably be my life's crowning achievement and my pr for half now is 1.41. know i could do it but if I could it in three months time, thats a tough one.
@@mckonal Exactly . At your decently fit stage I'd rather add quality workouts Insead of junk miles that might lead to muscle fatigue and decrease in performance (ps. I did 1:26 half this year with 3hrs of run volume per week )
Note: I once was 9min 3k guy so that definitely helped
@@Naah732I can highly recommend the book. I am only three weeks into base training but I am noticing a general improvement already. Give it a shot.
Adding quality on top of a non developed base is not how you make big gains. Base is way more important. I have a video explaining junk miles that will help. And another recent video on base training. Those will explain this fully
I be busting every day😂
Get it
does fartlek 20 x 60s on/off a good workout?
it does improve my leg turnover and it challenges me to control my effort and breathing until the end of the session
For what?
So is this basically the same as the 80-20 rule ?
No. Base includes strides and hill sprints and specifically doesn’t include any workout type including threshold runs or vo2max runs
@@runelitecoach I see. But the hill sprints are a kind of a hack for speed work right ? You get to quite high HR but with less risk of injury is that the idea?
Hi, isn’t this 80/20 strategy?
No
What about lactate tolerance
What about it?
I think it's a fair question... does base training affect lactate threshold? Do strides? And how much impact does lactate threshold have on race day... if you had to choose, would a solid base yield better performance than training for a higher lactate threshold?
Yes. What do you have to say about the Ingebrigsten training model. Threshold year round .. a huge part of the base phase. That and hills. Why would threshold training hurt base. How do the principles exactly conflict? Isn’t the point of threshold to work at an effort that you can recover from.. getting the most bang for buck.. seems like a great idea to include in base
Yeah I’m also curious about this. I get that base training is incredibly effective…not to mention safe as the injury risk is so low. But let’s say you are a developed runner who has been running for a few years pretty consistently. So they have developed a pretty good aerobic base. Would it more beneficial to just continue building the base by running mostly east miles or would doing things like threshold sessions along with their easy runs and hill reps etc be more beneficial for improving their over all speed in a race? I always hear so much about specificity in training and how important it is. But then I also hear how effective just running lots and lots of easier paced miles is. So I wonder sometimes if one is better than the other.
I have a couple of videos on the topic of lactate threshold that will explain this much better than I will in the comment section. I suggest watching those.
In short, of course, any kind of Running) will have a benefit on lactate threshold. But the question is is lactate threshold with limits your performance? The answer is a definitive no. So focusing on building lactate tolerance instead of building, a foundation of running fitness is a mistake .
If you’re only able to do 10 miles worth of lactate threshold training in a week versus having such a high base that you’re able to do 40 miles of lactate training in a week which one do you think is going to yield? Better results? It’s not the threshold training that gets you the results, it’s the ability to do high workloads, which comes from foundational training .
Um yes, yes you do
Ok
What exactly is base training?
Short answer is “ non specific training”. Full answer is broken down in detail in my book. Run Elite. www.amazon.com/dp/B0CFCZF65L
Base training ... i have to run what 14 hours a week?
Huh? Why 14 hours? You can run as much or little as you like. Up to you! It’s all based on what you’ve done in the past. Is 14 hours a lot? - well, for who? So I. Any say how many hours you should run. The more the better provided that you stay healthy and recover from it
Personally I'd say time on feet over 10 hours gives diminishing returns for injury risk unless you're more advanced and have spent a ton of time building up to it
Well sure. I agree. Don’t run any amount that you’re not adapted to. But just adapt to higher running instead of stopping your progression
@runelitecoach better to do higher intensity and less hours for 99% of people who have jobs, families etc
@@vikroy3777 Lots of elite marathon runners have jobs and families as well. If it matters to you then you will make time. Doing nothing but high intensity runs on the other hand also puts you at a higher injury risk
U look more handsome with this look ❤ / from a heterosexual guy ✌️
Awe shucks thanks
This si applicable to amateur runners. For somebody who wants to get into fast times you cannot do it only with base training. You are referring here in this video for people who do 10k in over an hour, which is easy jog. meaning that they also train by walking in their training period. if you are speaking about someone who wants to go under 35 min on 10k or under 80 min on half. then you need to have fast workouts as well. you are putting here only the extremes. The fact that base training is almost 100% of all workouts compared with doing the prefontaine method where he pushed to the limits for every workout. Its bullshit. you need to put your body in extreme conditions as well as you need to do easy training. to have a combination of those.
This training structure works for any runner, and it was formulated by looking at elite runners including Bekele, Kipchoge, Radcliffe, Bannister. It works.
Really disappointed that you're putting out some really bad advice. Lets focus just on one thing - you're less likely to get injured at slower paces; this ignores the fact that runners tend to have poor running form at slower speeds and that increases the risk of injury. Some of your info is valid, but then you fabricate improper conclusions. And then you stretch those conclusions to include scenarios that they don't apply to.
You’re totally less likely to be injured by slowing down. I mean all the way to a walk. Of course you may not choose to slow down that much for training but if the goal is to minimize injury while moving then slower is better. - so sorry you’re disappointed
@@runelitecoachlol, I don’t know about that. I did 2 years of only race pace for my training and never got injured. I ran 3-8mi/day at 6:00-7:20 pace. Broke 20min for the 5k. The only time I got injured and my times got worse is when someone recommended I slow down. I still regret listening to all the bad advice online about slowing down. My running form is horrible when I run slow I feel like I’m limping. Not everyone is built the same. I would say it works for the majority of people, but I’ve heard of too many people who have horror stories from trying to run slow. I mean just look how horrible of running form ultra marathoners have 😂
Its actually really good advice. I started off purely running low HR (mainly walking at the start over 2 years ago). I never thought it would work running so slow. 2023 i ran PR's from 5k to marathon age 63. I now run around 60 miles a week all very easy. It works!