Quoted from a section off an Articel from Tom Davis about mileage progression: The 10-Percent Rule The 10-percent rule is simple (though the measurement is arbitrary-no study has showed that it is superior to an 8 percent or a 12 percent rule), and from the accumulated experience of runners and coaches, a fairly safe option for many athletes. The week-to-week progression is pretty easy, and it poses a linear ladder of training that you can climb. Starting from 30 miles a week, for example, you can progress to 33, 36, 40, 44, 48, and so on. The only problem with the 10-percent rule is that it ignores some of the basic theoretical principles of exercise physiology. **There’s little allowance for adaptation and supercompensation-if your body’s timeframe for adapting to a new level of training is longer than a week, you’ll start to slide backwards.** Additionally, there is scientific data derived from bone injury studies that the body typically does not adapt on a structural level as quickly at a high training volume. On the flip side, there’s also evidence that mileage increases of up to 20 percent per week are safe when running at low volumes, 10 - 20 miles per week.
Honestly the quality is pretty neat! Keep it up bro, u deserve way more than ~700 subs. The only thing that I would add is that sometimes u cut too short the training, we like see 2 sec of it. It would be great to have more explanations about the workout and within the time that ur explaining, actually see u run the workout that ur explaining at the same time. Don't know if I'm clear on that one? 😅 Anyway keep it up bro, u a have a new sub💪
"reaching heartrate of 199. thats the workouts you need to do to get fit". broh, thats borderline insane and just dead wrong. statements like that are also a good way to scare off anyone that even consider getting into running before they have even started. so anyone new to running should stay purely in zone 2 for the first 3-6 months minimum to build the base fitness, and after that, you can start to build in some speedwork at 10% of your overall training time. even the best runners in the world do over 80% of their running in zone 2, meaning low intensity. and most of the rest of the time in zone 4. going all out zone 5 is a good way to get yourself injured
I completely hear you on that and I agree with everything you've said, but keep in mind that at the point of recording I was just getting back to training after a vacation, so heart rate was elevated even in everything including easy runs. In general though, I did emphasize not comparing yourself to me and others. My max heart rate is around 215, and everyones heart is different. My mileage does consist of what you've stated, which is most runs being pretty easy, and a couple good sessions, as well as a long run on the weekends. Let me know if I missed anything. 👍
I recommend triumph 21, they aren’t mushy max cushion shoes. But have a denser more bouncy foam, and much more stack than your used to. When I made the switch from trainers like you have to these changed everything. You can cop them for a decent sale in the 20 gen would love to see what you think about them.
the strange thin about me is that i can run 42 miles one week, then 31 miles the next, but then randomly run like 57 miles and feel he same. is that good or bad, i really dont know.
Loved the video! Could you do a video for beginner runners? Like I'm trying to get fit and can't even run a mile and probably max 3 miles a week. How do I get used to it?
@LionCreates Thank you! When I started running I mostly did a lot of run-walking workouts. Run for a couple mins and walk for as long as you need until you can run again. The most important thing is consistency. Dont worry about the miles and just get out the door often! 🙌
@jonasackerman9953 keep mileage up until around 2 weeks out, then you can reduce mileage 25% a week. Reduce intensity in workouts around 25% as well. I'd get strides in and make sure nothing is wrong before your big races.
Really not a friend if the the 10% rule. How even made tjid up. If you would start from a low mileage or less kilometers below 15 miles or 20 km a week the increase would be very slow. While at 'higher' milage like 50km or 30 miles you would that 10% increase by more then 5km or 3 miles a week. I would increase it not more then 5% every week and take a down week with reduced mileage every 4 weeks. Do not increase more then 10% per month.
@paxundpeace9970 if you're starting slow (as in the case with most novice runners) you'd ought to progress slowly. Adaptions take time and shouldnt be rushed to avoid injury. When progressing to higher mileage while at higher mileage I do agree with taking deload weeks to increase quality. I tried keeping the information as widely applicable as possible, and 10% is the most simple and relatively reliable system for runners at most levels.
Quoted from a section off an Articel from Tom Davis about mileage progression:
The 10-Percent Rule
The 10-percent rule is simple (though the measurement is arbitrary-no study has showed that it is superior to an 8 percent or a 12 percent rule), and from the accumulated experience of runners and coaches, a fairly safe option for many athletes.
The week-to-week progression is pretty easy, and it poses a linear ladder of training that you can climb. Starting from 30 miles a week, for example, you can progress to 33, 36, 40, 44, 48, and so on. The only problem with the 10-percent rule is that it ignores some of the basic theoretical principles of exercise physiology.
**There’s little allowance for adaptation and supercompensation-if your body’s timeframe for adapting to a new level of training is longer than a week, you’ll start to slide backwards.**
Additionally, there is scientific data derived from bone injury studies that the body typically does not adapt on a structural level as quickly at a high training volume. On the flip side, there’s also evidence that mileage increases of up to 20 percent per week are safe when running at low volumes, 10 - 20 miles per week.
The 199 HR made me clutch my chest, but your video has some good stuff. Headed over to check out what else you've got!
gr8 video.....i have just started running and i hope i reach my 5k milestone.
Whats your goal?
Honestly the quality is pretty neat! Keep it up bro, u deserve way more than ~700 subs.
The only thing that I would add is that sometimes u cut too short the training, we like see 2 sec of it. It would be great to have more explanations about the workout and within the time that ur explaining, actually see u run the workout that ur explaining at the same time. Don't know if I'm clear on that one? 😅
Anyway keep it up bro, u a have a new sub💪
"reaching heartrate of 199. thats the workouts you need to do to get fit". broh, thats borderline insane and just dead wrong. statements like that are also a good way to scare off anyone that even consider getting into running before they have even started. so anyone new to running should stay purely in zone 2 for the first 3-6 months minimum to build the base fitness, and after that, you can start to build in some speedwork at 10% of your overall training time. even the best runners in the world do over 80% of their running in zone 2, meaning low intensity. and most of the rest of the time in zone 4. going all out zone 5 is a good way to get yourself injured
I completely hear you on that and I agree with everything you've said, but keep in mind that at the point of recording I was just getting back to training after a vacation, so heart rate was elevated even in everything including easy runs.
In general though, I did emphasize not comparing yourself to me and others. My max heart rate is around 215, and everyones heart is different.
My mileage does consist of what you've stated, which is most runs being pretty easy, and a couple good sessions, as well as a long run on the weekends.
Let me know if I missed anything. 👍
Well spoken young man, keep it going Bao! Thanks for the tips!
Good job Bao, proud of you !
Bao , you sound like a professional trainer . Nice work.
I recommend triumph 21, they aren’t mushy max cushion shoes. But have a denser more bouncy foam, and much more stack than your used to. When I made the switch from trainers like you have to these changed everything. You can cop them for a decent sale in the 20 gen would love to see what you think about them.
My friends got those and loves them but the vomeros are just my bread and butter in terms of daily trainers
the vomero 17, you should find a decent sale on them plus the included zoom x makes them a crazy step up. Would recommend.
the strange thin about me is that i can run 42 miles one week, then 31 miles the next, but then randomly run like 57 miles and feel he same. is that good or bad, i really dont know.
3:11 why does it look like you're "over-supinating" somehow... how do you do this, what the heck?
Great video! Keep it up!
Loved the video! Could you do a video for beginner runners? Like I'm trying to get fit and can't even run a mile and probably max 3 miles a week. How do I get used to it?
@LionCreates Thank you! When I started running I mostly did a lot of run-walking workouts. Run for a couple mins and walk for as long as you need until you can run again. The most important thing is consistency. Dont worry about the miles and just get out the door often! 🙌
@@Baosrunninglate Appreciate it man! Good advice I will do this more
great editor
Thank you, it took me a good few hours to edit this video
Just wondering what should tapering look like towards the end of the summer so that I’m fresh for September races
@jonasackerman9953 keep mileage up until around 2 weeks out, then you can reduce mileage 25% a week. Reduce intensity in workouts around 25% as well. I'd get strides in and make sure nothing is wrong before your big races.
Thanks for the info man! Can’t wait for XC 💪
Real spill
@@executism word
Really not a friend if the the 10% rule. How even made tjid up.
If you would start from a low mileage or less kilometers below 15 miles or 20 km a week the increase would be very slow.
While at 'higher' milage like 50km or 30 miles you would that 10% increase by more then 5km or 3 miles a week.
I would increase it not more then 5% every week and take a down week with reduced mileage every 4 weeks.
Do not increase more then 10% per month.
@paxundpeace9970 if you're starting slow (as in the case with most novice runners) you'd ought to progress slowly. Adaptions take time and shouldnt be rushed to avoid injury.
When progressing to higher mileage while at higher mileage I do agree with taking deload weeks to increase quality. I tried keeping the information as widely applicable as possible, and 10% is the most simple and relatively reliable system for runners at most levels.
new viewer here love your videos
thank you! I hope the videos can be of some value to you!
I don’t think you can call that 5 by mile a threshold workout, there’s no shot you weren’t drowning in lactic after reaching 199 hr 😭
i had just come back from a month vacation of inactivity 😭😭 Now i can do that pace at like 180 pretty comfortably
@@Baosrunninglate I’ve been there man, keep up the good work 🙏
goat
🫡
cooool
What do you think I should do because I only took a 3 day break after outdoor and now am crashing out 😢?
Recover more. More hydration, food, sleep and run easy for 3-4 days. July is going to feel like "crashing out" sometimes. It's a very tough month.
couldn't agree with this guy more, as hard as you need to train, you'll need to recover harder.
@@yvngchvp8695 Thank you
new subs here
Are you using a camera or iPhone?
I record on my samsung note 21 📱
I thoroughly enjoyed the editing and entire video! Great video
Thank you 🙌 is there anything you'd like to see next?
@@Baosrunninglatedo a time trial or a hill sesh!
@@Gentlysix I actually have a rust buster 2 mile race in a week! I'll definitely post a video!