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My best in highschool for the mile was 5:02. Sadly I started smoking and quit running, one of my biggest regrets of my life. I finally quit at 25 . Now here at 44 I'm trying to improve my running metrics. Decades of loss time, I'm trying to make up those lost decades for the rest of my life!
5:02 is hauling Aaron! No shame at all with that. Nice work, you quitting smoking is far more impressive to me man. 2025 is going to be an awesome year for you, you have so much drive and dedication. Best running is ahead.
Oh my goodness Coach, this happened to me today. I was in a group run, going at about 10:00/mile pace and feeling too competitive since I'm trying to break 4 hours in the marathon. I went with the people at the head of the pack who pressed the pace. On only a 10K run after 7K I was running 8:30 pace and was like, I don't need to run fast. I ended up running 10K at about a 9:15 pace, not impressive, but it was what it was. My demons from deployment are strong, and sometimes they win on 42K when you walk... in 2025 I will make it to 40K before I walk in a marathon. while breaking 4 hours, sorry long post.
@@rundreamachieve Do you think I can bring my half marathon time down from a 1:50 to a 1:25 by using your 16 week plan? Or do you think that's too ambitious?
Yesterdays sub3 workout at the track was 16x400 @87s/rep 😲 managed an av.rep of 88s with 84s av.rest. Relay fancied pushing for 20x but this workout really gets the muscles aching, maybe more than my usuall 800s session, so thought best to stick to the plan and be fresher for the next one 💪
Thanks @rundreamachieve It's in the plan at week 7 so didn't start at the start to align to schedule but I figured it's not difficult up to now, but I'm going to struggle with harder workouts as time goes on 😂 actually the first varied long run might catch me out too 😲
Hey, good video! I also had a question about how often I should increase lactate threshold pace over time. I usually do something like 4x mile @LT, and right now that pace is about 5:40, but how do i know when to increase that pace? In a month is it realistic to go to 5:30? And over the first half of my track season were i’m building fitness (4 months) before I start trying to taper, is it realistic to improve it down to 5:20 (20 seconds)? Let me know what you think! My goal is 1:50 for the 800m… I hope it’s possible but i’m not too sure if it’s enough time… I just don’t know. I had injuries from last May-Nov, and then starting in Dec I started running again. I started at 5:50 LT pace and have improved 10 seconds (HR and effort wise, I can’t directly test it). But anyways, I think as more of a speed/pure 800m runner (that trains speed regularly) if I had a mile PR of 4:20 and an LT of 5:20 that 1:50 800m would be possible.. hopefully.. Thanks!
@ Ok thanks! And about how much for each 28 days? 5-10 seconds faster? So maybe my progression could look like this: - Jan: 5:40 - Feb: 5:30 - March: 5:25 - April: 5:20 - May: 5:20 - June: 5:15 - July: 5:15
@@rundreamachieve Hey coach, an additional question I though of about progressing the LT pace every 4 weeks is about having a planned in recovery week. So what I mean is right now for my millage I have a down week every 4th week (with the other 3 building). And then of course that 5th week I would plan to increase my LT pace because (hopefully) my fitness improved over those previous 4 weeks. But would it make sense to also have easier workouts that 4th down week as well to try to gain all the adaptions from the previous month? So something like this: W1: 27 miles, normal intensity, LT 5:40 W2: 30 miles, normal intensity, LT 5:40 W3: 33 miles, normal intensity, LT 5:40 W4: 30 miles, easy intensity, LT 5:40 W5: 33 miles, normal intensity, LT 5:30 or is that not necessary? I’m just thinking about it because I was thinking about how after workouts - or training cycles - your fitness is worse than before until you get the recovery which allows for the above baseline fitness adaptation to occur. So of course between individual workouts you want that recovery to occur (as much as possible), but I wasn’t sure about it also happening macroscopically on the monthly level. Thanks
Hey Tyler, yes there should be a recovery week every 4th week without about 10-12% drop in mileage but still emphasis on maintaining your speed sessions. I like the example you have here as well. I think you are doing great and am sure you are going to set some big PRs this year. Keep me posted on the progress.
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Get your new training plan at www.rundreamachieve.com/shop
Interested in monthly coaching? www.rundreamachieve.com/coaching
Become a RunDreamAchieve affiliate and earn unlimited 40% commissions
courses.rundreamachieve.com/affiliate-program
RunDreamAchieve ebooks www.rundreamachieve.com/fitness-ebook
My best in highschool for the mile was 5:02. Sadly I started smoking and quit running, one of my biggest regrets of my life. I finally quit at 25 . Now here at 44 I'm trying to improve my running metrics. Decades of loss time, I'm trying to make up those lost decades for the rest of my life!
5:02 is hauling Aaron! No shame at all with that. Nice work, you quitting smoking is far more impressive to me man. 2025 is going to be an awesome year for you, you have so much drive and dedication. Best running is ahead.
Great tips, Nathan! You a great running mentor! 🙂🙏🏃♂️
I appreciate that!
You vs You
A great team!
Thanks for your support mom. You are awesome
Oh my goodness Coach, this happened to me today.
I was in a group run, going at about 10:00/mile pace and feeling too competitive since I'm trying to break 4 hours in the marathon. I went with the people at the head of the pack who pressed the pace. On only a 10K run after 7K I was running 8:30 pace and was like, I don't need to run fast.
I ended up running 10K at about a 9:15 pace, not impressive, but it was what it was.
My demons from deployment are strong, and sometimes they win on 42K when you walk... in 2025 I will make it to 40K before I walk in a marathon. while breaking 4 hours, sorry long post.
Pro level moves right there RF. Nice job being smart about gauging your pacing. #respect You will dip under 4 by the end of the year.
Thanks for the advice!
You bet!
@@rundreamachieve Do you think I can bring my half marathon time down from a 1:50 to a 1:25 by using your 16 week plan? Or do you think that's too ambitious?
Going from 1:50 to 1:25 is a big jump but VERY doable Bryan
Yesterdays sub3 workout at the track was 16x400 @87s/rep 😲 managed an av.rep of 88s with 84s av.rest. Relay fancied pushing for 20x but this workout really gets the muscles aching, maybe more than my usuall 800s session, so thought best to stick to the plan and be fresher for the next one 💪
Awesome work man..to drop a workout like that this early? #respect
Thanks @rundreamachieve It's in the plan at week 7 so didn't start at the start to align to schedule but I figured it's not difficult up to now, but I'm going to struggle with harder workouts as time goes on 😂 actually the first varied long run might catch me out too 😲
Cool 👍🏿
My pleasure Daniel. Happy new year brother
@rundreamachieve happy new year as well Coach 🙏🏿
Coach just let you know that why I can't breath through my nose 👃 ... almost 1 year of running... But don't work through nose ...
Hey, good video! I also had a question about how often I should increase lactate threshold pace over time. I usually do something like 4x mile @LT, and right now that pace is about 5:40, but how do i know when to increase that pace? In a month is it realistic to go to 5:30? And over the first half of my track season were i’m building fitness (4 months) before I start trying to taper, is it realistic to improve it down to 5:20 (20 seconds)?
Let me know what you think! My goal is 1:50 for the 800m… I hope it’s possible but i’m not too sure if it’s enough time… I just don’t know. I had injuries from last May-Nov, and then starting in Dec I started running again. I started at 5:50 LT pace and have improved 10 seconds (HR and effort wise, I can’t directly test it).
But anyways, I think as more of a speed/pure 800m runner (that trains speed regularly) if I had a mile PR of 4:20 and an LT of 5:20 that 1:50 800m would be possible.. hopefully..
Thanks!
Every 28 days. I know you can get under that 1:50 barrier. Keep up the superior work. You are fit my friend.
@ Ok thanks! And about how much for each 28 days? 5-10 seconds faster? So maybe my progression could look like this:
- Jan: 5:40
- Feb: 5:30
- March: 5:25
- April: 5:20
- May: 5:20
- June: 5:15
- July: 5:15
Thats a solid plan of action right there Tyler. I like it.
@@rundreamachieve Hey coach, an additional question I though of about progressing the LT pace every 4 weeks is about having a planned in recovery week.
So what I mean is right now for my millage I have a down week every 4th week (with the other 3 building). And then of course that 5th week I would plan to increase my LT pace because (hopefully) my fitness improved over those previous 4 weeks. But would it make sense to also have easier workouts that 4th down week as well to try to gain all the adaptions from the previous month?
So something like this:
W1: 27 miles, normal intensity, LT 5:40
W2: 30 miles, normal intensity, LT 5:40
W3: 33 miles, normal intensity, LT 5:40
W4: 30 miles, easy intensity, LT 5:40
W5: 33 miles, normal intensity, LT 5:30
or is that not necessary? I’m just thinking about it because I was thinking about how after workouts - or training cycles - your fitness is worse than before until you get the recovery which allows for the above baseline fitness adaptation to occur. So of course between individual workouts you want that recovery to occur (as much as possible), but I wasn’t sure about it also happening macroscopically on the monthly level.
Thanks
Hey Tyler, yes there should be a recovery week every 4th week without about 10-12% drop in mileage but still emphasis on maintaining your speed sessions. I like the example you have here as well. I think you are doing great and am sure you are going to set some big PRs this year. Keep me posted on the progress.