with a 4:46 hilly 1mile race PB (where marc scott has the CR with 4:14) I'd really like to bring mine down too for the spring/summer races next year. Already implementing strength training that is high weight enough to prompt tendon changes (achilles annoyingly, bodyweight calf raises will never do it) and use the XC season to build a hilly base with races around the 10k mark.
Tempo workouts I like are (straight tempos 4-6 miles comfortably hard, 4-5 x 1 mile off 60 seconds rest, or 6-10 x 1k off 60 seconds, or a fartlek tempo of 3-5 minutes on, 1 minute off), long hills, short hills, a mix of them both. Fartleks of like 14-20 x 1 minute on 1 minute off. Also any traditional 5k-10k workouts like mile repeats and 1k’s off longer rest 2:00-3:00 minutes. Just some examples I do. I’ve run 4:08 for a road mile and 3:48 for 1500m. Not world class but I’ve definitely been in better shape than that and not been able to race due to work conflict… excuses excuses 😅 I like to “sprinkle in the speed” during winter before I hit traditional mile workouts like 20x200 off 200 jog rest or 10-12 x 400 off 60 seconds standing rest. Building up to these of course. I like to build the workout volume as the season goes along and my overall training volume increases as well. Always seeing progression.
Easiest is to just do treshold intervals like the Ingebrigtsen’s; their approach show you don’t really need a lot of different fancy sessions (like fartleks, tempos etc.). The key is just a high volume at sub-treshold intensity to stimulate the aerobic system.
Please dub the video in English next time. I don’t know what in the world you are saying. Try slowing down and SPEAK CLEARLY! This is supposed to be an instructional video.
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with a 4:46 hilly 1mile race PB (where marc scott has the CR with 4:14) I'd really like to bring mine down too for the spring/summer races next year. Already implementing strength training that is high weight enough to prompt tendon changes (achilles annoyingly, bodyweight calf raises will never do it) and use the XC season to build a hilly base with races around the 10k mark.
i take peds
Lmao, which ones
Do tell
Injectabe testosterone.
😂
Some examples of off season strength sessions?
Tempos, Fartleks, hills
Tempo workouts I like are (straight tempos 4-6 miles comfortably hard, 4-5 x 1 mile off 60 seconds rest, or 6-10 x 1k off 60 seconds, or a fartlek tempo of 3-5 minutes on, 1 minute off), long hills, short hills, a mix of them both. Fartleks of like 14-20 x 1 minute on 1 minute off. Also any traditional 5k-10k workouts like mile repeats and 1k’s off longer rest 2:00-3:00 minutes. Just some examples I do. I’ve run 4:08 for a road mile and 3:48 for 1500m. Not world class but I’ve definitely been in better shape than that and not been able to race due to work conflict… excuses excuses 😅 I like to “sprinkle in the speed” during winter before I hit traditional mile workouts like 20x200 off 200 jog rest or 10-12 x 400 off 60 seconds standing rest. Building up to these of course. I like to build the workout volume as the season goes along and my overall training volume increases as well. Always seeing progression.
@@Gwing152man you a machine 🤖
Easiest is to just do treshold intervals like the Ingebrigtsen’s; their approach show you don’t really need a lot of different fancy sessions (like fartleks, tempos etc.). The key is just a high volume at sub-treshold intensity to stimulate the aerobic system.
What shoes you racing in?
Those prices made my eyes water 😮
Distance Project 😊
Wdym by longer volume
Очень general
Hello brother I am from india
Please dub the video in English next time. I don’t know what in the world you are saying. Try slowing down and SPEAK CLEARLY! This is supposed to be an instructional video.
lmao, soar is crazy overpriced
By far the best kit in our opinion. It’s worth it when you’re trying to chase those little % improvements
@@Trackstaa_ taking PEDs are worth it too when trying to gain those few %