Another tip worth mentioning is: If you are sick (migrane, nausea, muscle strain, having a cold) always wait till the symptoms fully subside. If you are unpatient and do a run eventho you feel uneasy, the sickness will last nearly forever.
Thank you for the tips. Improved my 5k time from 34m in Sep 23 to 22m 42s. Next goal would be sub 20m. There is definitely room for improvement from what i just heard from your video.
@@slumdog1987 that’s an amazing improvement, well done!! Sub 20, awesome, good luck! Thank you for the kind words, if you have any questions I am happy to help you!
Wow, that's a massive improvement. I think you've definitely got it in you to go sub-20. I'm an endurance runner and yes, I do high-intensity workouts, however most of my training is done at an aerobic pace. I've never run a dedicated 5km distance (the shortest quick-run I've ever done is 7km). Oddly enough, my first sub-20 for the 5km came when running a 14km. This really speaks to Tip No.3 in this video. If you build the 'aerobic engine' by doing longer distances in zone 2, the quicker your 5km times will become (of course, coupled with the other training tips in this video).
@@thepsychologist8159 thanks! Will work on aerobic base during the winter. Will do one long, one fast session and 2-3 easy session in zone 2. I definitely need it as my heart rate is to high even on these sessions when i try yo run easy.
@@slumdog1987 That last point. Interesting you say that. In prior years I sometimes felt that my easy-pace was too fast. It wasn't an issue most of the time, but there were times when I felt the pace was faster than I should be running at easy pace. So, as I've gotten a little older (currently 52yo), I now start off at an easier pace and work up to my preferred easy pace (as opposed to starting at the higher easy pace .. if that makes sense). Sometimes, a little under that if I've had a big week. Surprisingly, when I get to peak fitness and I do a half-marathon distance in training (and coupled with other training sessions throughout the week), I'm not running any slower than what I was 8 years ago. I think perhaps my heart rate was too high in those earlier days, even at easy pace. So I wouldn't be too concerned about dialing down your easy-pace, pace. Just as long as you're hitting those higher paces in your speed workouts, and in your tempo sessions, those easy pace runs at a slighter lower pace won't effect you.
Thanks for the tips! There are different ways of determining one's Zone 2 range (MaxHR as you said, lab testing, lactate meter), but another way people can consider is using the Heart Rate Reserve (HRR) formula (some smart watches can calculate it, like Coros or Apple), which takes into account your resting heart rate in addition to your max heart rate. I've read it's supposed to be more accurate than simply using 60-70% of maxHR. Using this formula puts the lower bound of my zone 2 at the 70% mark.
@@oliverdelacruz awesome stuff, thank you! I do have a Coros so I will look into using HRR. I am thinking about doing some lactate and V02 testing to get some more accurate data!
I’m a highschool girl who runs cross country and my PR last year was 23:00 but I just got it down it 21:52 this year and I’m only halfway through the season. (Both PRs were run on the same course) I have a chance at placing at state and hopefully your tips will help me. My coach has started to incorporate strength training and a lot of core work which we didn’t do last year and I think it has made a huge difference. Consistency in my training has also made all the difference, so hopefully I can keep seeing improvements
@@jessa813 Hi Jessa, thank you for your comment! Good luck with your training and with the rest of the cross country season. Strength training will help you a lot with the Cross country! Being consistent is so important, good luck 🤞🏻
@@duncfunk2998 thank you, really appreciate this! Absolutely, run clubs are a great way to help with running. Being part of a community is one of the most enjoyable things you can do!
@@Maxkelly600 I know, I know 😔😔 love the bit on consistency though. I’m really enjoying sticking to this ‘cookie cutter’ plan right now. It’s not perfect, it’s not specific to me, but I’m just ticking off every single day and taking my mind off it. Seems to be paying off, just took a minute off my Half time during marathon training.
@@JackD87 Consistency and belief is everything! Congrats on taking a minute off, that’s awesome! Nothing like a PB! I am recording a Run faster half marathon video, hopefully be released on a few days. Hopefully might be able to help you 🙌🏻
First time I’ve seen your content Max. Subscribed. Been running for about 2 years consistently now and still not strength training 🙄 Run 6 days a week following marathon plans struggle to fit it in. I think the one top tip you’re missing is mental toughness. So much of getting a pb is finding that little something (especially in training) to keep pushing that little bit harder rather than giving up or being motivated enough to get out there when it’s cold and miserable!! Look forward to seeing more of your content!
@@heeby123 thank you for subscribing! I totally agree with your point about mental toughness! So much is about being resilient but also about belief! I think adding S and C will do you wonders! 6 days a weeks is brilliant but a lot on the body 🙏
@@Maxkelly600 so I did the run on Saturday! It was really tough but I loved it, finished in just over 3hrs at 03:03:02. I will edit a video from it over the next days and hopefully post it before the weekend!
try run 800 walk 200m do this for 2/3 weeks. since 800/200 is lessor impact on the body and faster recovery you could try 2-3 of these daily so like morning run 8:00am 5km 800/200m lunch break run 13:00 5km 800/200m Evening run 19:00 5km 800/200m 5 days a week now you have covered 75km
My quest for a sub-20 5k continues... Hill runs: hill reps, or incorporating hills as part of long runs? or both? Nice vid, do you have a sports science background?
@@samspade2399 Hi Sam, good luck with the sub 20, happy to help you! If you can do both type of hills, ideally 5x 15-20s (45s rest between) 95% effort sprints at the end of easy runs and then long runs incorporate hills at much easier pace! I did sports science at university 🙏
Hi, I hope you see this message because I’m feeling really confused after watching all these UA-cam videos. I haven’t been very active before, but now I’m trying to reach two running goals: running 1 mile in 7 minutes and 300 meters in 50-55 seconds. Along with that, I need to be able to do 10 push-ups, 10 sit-ups, and 3 pull-ups, which I can already do comfortably. However, I’m struggling with the running goals. At the moment, I can complete 1 mile but only at a comfortable pace of around 9:20. When I try to run faster, I end up getting tired halfway through. Recently, I ran 1 kilometer in 4:34, but I had to split it into two 500-meter intervals. I’m completely unsure whether I should keep running at a comfortable pace or try pushing closer to my target pace. Could you please help clarify what I should focus on?
@@Herxh428 Hi, great comment thank you. My advice to you would be to do lots of 200m and 300m reps faster than race pace. Plenty of rest in between. I would also try to do some very very easy slow jogging for longer than the mile. The more of this you do the better your Aerobic capacity will be. If you do these two consistently, you will smash that time for the Mile and the 300m!
@@Maxkelly600 Thank you so much for the advice! Could you provide some specifics for the speed and endurance workouts? For instance, how many reps or intervals of the 200m and 300m speed work should I do each week, and what duration or distance would be best for the easy jogging sessions? Also, I currently do my longer runs on the road and my speed work on softer ground. I've heard that running on the road can be tough on the knees over time-is this something I should be concerned about? Thanks again!
Don’t be overly concerned with running on the road, road running in moderation is good for you! Speed wise, try 4x 200m to start with (above race pace) then try to add reps every other week! Try to rest for 60s in between!
@@JC-jy7mf Hi there! Sorry to hear about the calf issue, I would always say speak to a Physiotherapist or osteopath first. Getting the diagnosis is important to understand the cause of the issue and find the most suitable treatment. It might be a strength issue or it could be a running style issue (heel strike etc). I would always recommend doing strength for the calfs, if you want to see some good exercises, my friend has a good strength video on his insta channel: instagram.com/reel/DAY-H-kOtw8/?igsh=ZGIxcGFhcW15NWI5 S & C always helps 🙏
@@emilypeterson6389 Hi Emily, thank you! Two types of hills: long slow easy ones - ideally on your long run and at a low intensity or do 5/6 x 15s 95% efforts at the end of easy runs. 45s rest in between! Hope this helps!
@@Harolddeharold great question! I’ll have a normal meal for a 5k, no need to carb load. My go to meal is either Sweet potato curry or risotto. Not too much though as I like to feel light! If I was trying to get a PB I would certainly have breakfast, usually 3 hours before and it would be overnight Oates - again not too big as I like to feel light when I race!
Right now i complete my 5k in 26 minutes i have to put to down to 22 minutes but from yesterday my ankle starts paining, so can you suggest any exercises or treatment for this and also stamina building, i have only 30 days to cover this.
@@Reelify_Ayush 26 mins is great, well done!! I always recommend seeing a physiotherapist, I would also do some band work to strengthen the ankle! If you are unable to run, a cross trainer is good! Failing that, swimming!
How much zone 2 should i be doing vs all out speed work vs recovery/easy runs? Should the bulk be zone 2 work? Should it be more zone 3 just under race pace?
@@flipperzero9662 Hello! I go by the 80/20 rule, roughly 80% of my training is in the zone 2/ easy pace (don’t overthink it too much, it’s conversational pace or if you are tired and fatigued it can be a little slower). 20% is at race pace or faster! So speed sessions or tempo runs!
0:44 I’m already cooked, just clicked on the video. I live in Southern Sweden. I’m currently 25 meters above sea level, and there are basically no hills.
@@Maxkelly600 I sadly do not. I decided to not pay 400$ a year for a gym when I have the outside to run. I have run on a treadmill before just to try. And nobody told me that it was extremely boring 😂
What was the timeframe from you going from 27 mins to sub 15? I started running last year and my first 5k was almost identical to yours! Currently at 21:48 and going for sub 20 by the end of the year 😬
@@eddieobrien6960 Hi Eddie, well done with your progress so far, awesome!! I ran 27 mins nearly ten years ago but it’s only been in the last 4/5 years that I’ve made the most progress! It’s the consistency that pays the hills! Good luck with your sub 20 goal!
@@weav8060 consistency can being interpreted in lots of ways, ultimately if you do the right things more of often than not you’ll be moving in the right direction!
@@killer-shorts100 it’s not impossible but it’s not easy! These kind of gains normally take longer than 15 days buts you give it your best shot and you never know!
Another tip worth mentioning is: If you are sick (migrane, nausea, muscle strain, having a cold) always wait till the symptoms fully subside. If you are unpatient and do a run eventho you feel uneasy, the sickness will last nearly forever.
@@Arxlikestorunxd Very well said 🙏 Us runners are reluctant to rest but resting is more beneficial than training at times!
Good stuff! Pretty helpful! Subscribed.
@@mvcoconut thank you so much, appreciate this 🙌🏻
These are great tips... thanks... subbed!!!!
@@veganliving6255 thank you so much for the Sub! Good luck with your training 💪🏻
Thank you for the tips. Improved my 5k time from 34m in Sep 23 to 22m 42s. Next goal would be sub 20m. There is definitely room for improvement from what i just heard from your video.
@@slumdog1987 that’s an amazing improvement, well done!!
Sub 20, awesome, good luck! Thank you for the kind words, if you have any questions I am happy to help you!
Wow, that's a massive improvement. I think you've definitely got it in you to go sub-20. I'm an endurance runner and yes, I do high-intensity workouts, however most of my training is done at an aerobic pace. I've never run a dedicated 5km distance (the shortest quick-run I've ever done is 7km). Oddly enough, my first sub-20 for the 5km came when running a 14km. This really speaks to Tip No.3 in this video. If you build the 'aerobic engine' by doing longer distances in zone 2, the quicker your 5km times will become (of course, coupled with the other training tips in this video).
@@thepsychologist8159 thanks! Will work on aerobic base during the winter. Will do one long, one fast session and 2-3 easy session in zone 2. I definitely need it as my heart rate is to high even on these sessions when i try yo run easy.
@@slumdog1987 That last point. Interesting you say that. In prior years I sometimes felt that my easy-pace was too fast. It wasn't an issue most of the time, but there were times when I felt the pace was faster than I should be running at easy pace. So, as I've gotten a little older (currently 52yo), I now start off at an easier pace and work up to my preferred easy pace (as opposed to starting at the higher easy pace .. if that makes sense). Sometimes, a little under that if I've had a big week. Surprisingly, when I get to peak fitness and I do a half-marathon distance in training (and coupled with other training sessions throughout the week), I'm not running any slower than what I was 8 years ago. I think perhaps my heart rate was too high in those earlier days, even at easy pace. So I wouldn't be too concerned about dialing down your easy-pace, pace. Just as long as you're hitting those higher paces in your speed workouts, and in your tempo sessions, those easy pace runs at a slighter lower pace won't effect you.
@@thepsychologist8159 awesome comments 👊🏻 Thank you for sharing!
Thanks for the tips! There are different ways of determining one's Zone 2 range (MaxHR as you said, lab testing, lactate meter), but another way people can consider is using the Heart Rate Reserve (HRR) formula (some smart watches can calculate it, like Coros or Apple), which takes into account your resting heart rate in addition to your max heart rate. I've read it's supposed to be more accurate than simply using 60-70% of maxHR. Using this formula puts the lower bound of my zone 2 at the 70% mark.
@@oliverdelacruz awesome stuff, thank you! I do have a Coros so I will look into using HRR. I am thinking about doing some lactate and V02 testing to get some more accurate data!
Thanks mate great tips
@@lionel9588 thank you for your kind words 🙌🏻
Great tips. Thanks
@@pauljennings2425 No problem, thank you Paul 🙏
Great vid
@@JohnSmith-fe6xk thank you John 🙌🏻
Best tips I’ve heard!!! Thank you 🙏🏽
@@darrendandridge8786 thank you Darren, I really appreciate your kind words 🙏
Good tips Max. Now subscribed. My PB is 19.19 in 5k, sub 19 is next goal at that distance and sub 40 for 10k 💪
@@neilfox9540 thank you 🙏 Awesome to hear and good luck with your training! Happy to help you if you have any questions 🫡
@@Maxkelly600 thanks Max, your strength training video was also super helpful. I will be adding some of those routines to my training.
@@neilfox9540 thank you Neil, really appreciate your support 🙌🏻
My PB is 19:47 in the 5 k and I plan to run a 40 min 10k in the race in may.
I’m a highschool girl who runs cross country and my PR last year was 23:00 but I just got it down it 21:52 this year and I’m only halfway through the season. (Both PRs were run on the same course) I have a chance at placing at state and hopefully your tips will help me. My coach has started to incorporate strength training and a lot of core work which we didn’t do last year and I think it has made a huge difference. Consistency in my training has also made all the difference, so hopefully I can keep seeing improvements
@@jessa813 Hi Jessa, thank you for your comment!
Good luck with your training and with the rest of the cross country season. Strength training will help you a lot with the Cross country!
Being consistent is so important, good luck 🤞🏻
5k distance is the best 🔥 Great tips mate
@@MattVerran thank you Matt! You are flying atm 🔥
@@Maxkelly600 thanks mate! Same goes 🔥
+enough sleep
+eat healthy and enough
+avoid stress in daily life as much as possible
It cannot be stressed enough
@@sayspeaktalk5031 great advice! All massively important 🙌🏻
Your channel is about to blow up. Congrats 🙌
@@JackD87 thank you Jack, very kind words 🙏
Great video. One other top tip is to join your local running club. They should put on weekly sessions that help cover most of these tips 👍
@@duncfunk2998 thank you, really appreciate this! Absolutely, run clubs are a great way to help with running. Being part of a community is one of the most enjoyable things you can do!
Thank you great tips
@@petersibbett791 no problem Peter, thank you for your kind words :)
Damn this was top tier, how about a 5k training plan vid?
@@c.martin6326 thank you, really appreciate this! I will look at doing one thank you! 🙏
You should do a half marathon version of this ❤
@@TheRyanFlake thank you Ryan. I think I will! Appreciate this 🙌🏻
These are great. Really clear and concise. I don’t hearing the stuff about hills but I know it’s the truth 😂
@@JackD87 The hills pay the bills 🤣
@@Maxkelly600 I know, I know 😔😔 love the bit on consistency though. I’m really enjoying sticking to this ‘cookie cutter’ plan right now. It’s not perfect, it’s not specific to me, but I’m just ticking off every single day and taking my mind off it. Seems to be paying off, just took a minute off my Half time during marathon training.
@@JackD87 Consistency and belief is everything! Congrats on taking a minute off, that’s awesome! Nothing like a PB!
I am recording a Run faster half marathon video, hopefully be released on a few days. Hopefully might be able to help you 🙌🏻
Interesting recommendation about doing strength training on hard days.
@@weav8060 a lot of people do strength work on rest or easy days, this defeats the purpose of the rest or ‘easy’ day!
First time I’ve seen your content Max. Subscribed. Been running for about 2 years consistently now and still not strength training 🙄
Run 6 days a week following marathon plans struggle to fit it in.
I think the one top tip you’re missing is mental toughness. So much of getting a pb is finding that little something (especially in training) to keep pushing that little bit harder rather than giving up or being motivated enough to get out there when it’s cold and miserable!!
Look forward to seeing more of your content!
@@heeby123 thank you for subscribing!
I totally agree with your point about mental toughness! So much is about being resilient but also about belief!
I think adding S and C will do you wonders! 6 days a weeks is brilliant but a lot on the body 🙏
Great tips man! Will definatly implement some more intervalls and above race-pace sessions :)
@@renefalkperformance thank you buddy, good luck with your training! Have you got any races lined up?
@@Maxkelly600 thanks! Yes I’m actually doing my first longer distance comp now on Saturday, a 30km trail run :)
@@renefalkperformance that’s awesome, let me know how you get on! 🙌🏻👌🏻
@@Maxkelly600 so I did the run on Saturday! It was really tough but I loved it, finished in just over 3hrs at 03:03:02.
I will edit a video from it over the next days and hopefully post it before the weekend!
@@renefalkperformance awesome time, well done!!! Did you enjoy it?
Ima use this for my next 5k from 25 mins to 20 mins wish me luck!
@@ZEALSOID awesome!!! Good luck with your training, any questions let me know!
Trying to break 30. Helpful ideas!
@@jenniferhenschel7630 good luck! Let me know how you get on 🤞🏻
try run 800 walk 200m
do this for 2/3 weeks.
since 800/200 is lessor impact on the body and faster recovery you could try 2-3 of these daily
so like morning run 8:00am 5km 800/200m
lunch break run 13:00 5km 800/200m
Evening run 19:00 5km 800/200m
5 days a week now you have covered 75km
My quest for a sub-20 5k continues...
Hill runs: hill reps, or incorporating hills as part of long runs? or both?
Nice vid, do you have a sports science background?
@@samspade2399 Hi Sam, good luck with the sub 20, happy to help you! If you can do both type of hills, ideally 5x 15-20s (45s rest between) 95% effort sprints at the end of easy runs and then long runs incorporate hills at much easier pace! I did sports science at university 🙏
Hi, I hope you see this message because I’m feeling really confused after watching all these UA-cam videos.
I haven’t been very active before, but now I’m trying to reach two running goals: running 1 mile in 7 minutes and 300 meters in 50-55 seconds. Along with that, I need to be able to do 10 push-ups, 10 sit-ups, and 3 pull-ups, which I can already do comfortably.
However, I’m struggling with the running goals. At the moment, I can complete 1 mile but only at a comfortable pace of around 9:20. When I try to run faster, I end up getting tired halfway through. Recently, I ran 1 kilometer in 4:34, but I had to split it into two 500-meter intervals.
I’m completely unsure whether I should keep running at a comfortable pace or try pushing closer to my target pace. Could you please help clarify what I should focus on?
@@Herxh428 Hi, great comment thank you.
My advice to you would be to do lots of 200m and 300m reps faster than race pace. Plenty of rest in between.
I would also try to do some very very easy slow jogging for longer than the mile. The more of this you do the better your Aerobic capacity will be.
If you do these two consistently, you will smash that time for the Mile and the 300m!
@@Maxkelly600
Thank you so much for the advice! Could you provide some specifics for the speed and endurance workouts? For instance, how many reps or intervals of the 200m and 300m speed work should I do each week, and what duration or distance would be best for the easy jogging sessions?
Also, I currently do my longer runs on the road and my speed work on softer ground. I've heard that running on the road can be tough on the knees over time-is this something I should be concerned about?
Thanks again!
Don’t be overly concerned with running on the road, road running in moderation is good for you!
Speed wise, try 4x 200m to start with (above race pace) then try to add reps every other week! Try to rest for 60s in between!
@@Maxkelly600 Thank you for the advice 🙏🏻🙏🏻
Dude with the white shirt on the right at the very beginning during the start of that race got BODIED😂
@@Ulinoodle it was absolute chaos that race! She had no idea the race starter was counting down from 5, I think she was ok luckily 🙏
Nice!! Any tips for reoccurring calf issues...?
@@JC-jy7mf Hi there!
Sorry to hear about the calf issue, I would always say speak to a Physiotherapist or osteopath first.
Getting the diagnosis is important to understand the cause of the issue and find the most suitable treatment.
It might be a strength issue or it could be a running style issue (heel strike etc).
I would always recommend doing strength for the calfs, if you want to see some good exercises, my friend has a good strength video on his insta channel:
instagram.com/reel/DAY-H-kOtw8/?igsh=ZGIxcGFhcW15NWI5
S & C always helps 🙏
Cheers good advice @@Maxkelly600
Hi love this what type of pace should I be running on the hills?
@@emilypeterson6389 Hi Emily, thank you! Two types of hills: long slow easy ones - ideally on your long run and at a low intensity or do 5/6 x 15s 95% efforts at the end of easy runs. 45s rest in between! Hope this helps!
@@Maxkelly600 yes thank you so much love your content only recently found you trying to get my time down form 24min on a 5k!
@@emilypeterson6389 thank you so much, really appreciate you kind words! Good luck with your training. Always happy to help if you have any questions!
What do you eat the night before a PB attempt? This will usually be a parkrun so would you have anything in the morning too?
@@Harolddeharold great question! I’ll have a normal meal for a 5k, no need to carb load. My go to meal is either Sweet potato curry or risotto. Not too much though as I like to feel light!
If I was trying to get a PB I would certainly have breakfast, usually 3 hours before and it would be overnight Oates - again not too big as I like to feel light when I race!
Right now i complete my 5k in 26 minutes i have to put to down to 22 minutes but from yesterday my ankle starts paining, so can you suggest any exercises or treatment for this and also stamina building, i have only 30 days to cover this.
@@Reelify_Ayush 26 mins is great, well done!!
I always recommend seeing a physiotherapist, I would also do some band work to strengthen the ankle!
If you are unable to run, a cross trainer is good! Failing that, swimming!
How much zone 2 should i be doing vs all out speed work vs recovery/easy runs? Should the bulk be zone 2 work? Should it be more zone 3 just under race pace?
@@flipperzero9662 Hello! I go by the 80/20 rule, roughly 80% of my training is in the zone 2/ easy pace (don’t overthink it too much, it’s conversational pace or if you are tired and fatigued it can be a little slower). 20% is at race pace or faster! So speed sessions or tempo runs!
@@Maxkelly600 thanks!
One thing he didn’t mention was to drink water because it’s important to stay hydrated. Weird it didn’t make the video but all good, nobody’s perfect.
@@sanraku888 always stay hydrated!! Great point!!
@ thanks please reach out if you need any tips, just did my 2nd Parkrun
0:44 I’m already cooked, just clicked on the video. I live in Southern Sweden. I’m currently 25 meters above sea level, and there are basically no hills.
@@alfredberggren5985 beautiful country! If you have access to a treadmill you could use the incline setting 🙌🏻
@@Maxkelly600 I sadly do not. I decided to not pay 400$ a year for a gym when I have the outside to run. I have run on a treadmill before just to try. And nobody told me that it was extremely boring 😂
@@alfredberggren5985 that’s fair enough! There are four other tips you can still use 🙏🤣
@@Maxkelly600 Ye I know 😉 😂
What was the timeframe from you going from 27 mins to sub 15? I started running last year and my first 5k was almost identical to yours! Currently at 21:48 and going for sub 20 by the end of the year 😬
@@eddieobrien6960 Hi Eddie, well done with your progress so far, awesome!!
I ran 27 mins nearly ten years ago but it’s only been in the last 4/5 years that I’ve made the most progress! It’s the consistency that pays the hills!
Good luck with your sub 20 goal!
Reading mark scisson who argues against consistency
@@weav8060 consistency can being interpreted in lots of ways, ultimately if you do the right things more of often than not you’ll be moving in the right direction!
How many years did you drop your time from 27m to 15m
@@Erisuting nearly 10 years! But the fastest improvements came in the last 4!
How would you plan out cutting down time on a 1.5 mile run.
@@edisonregalado6529 Hi there, do you mean how would I train for a 1.5 mile race?
@@Maxkelly600 yes
@@edisonregalado6529 It’s not my area of expertise but I would recommend lots of shorter reps above race pace! Lots of track work 👌🏻
Should you run hill every week how long mile repeats
@@Red-gy9gx on easy runs do 5 x 15s hill sprints and ideally incorporate long slow hills on your long runs!
A tip packed 7 minutes...🙏🏼
@@sgazzz thank you, I hope they help you 🙏 Good luck with your training!
Sir my timing is 25 :45 min i want 22 min in 15 days
@@killer-shorts100 it’s not impossible but it’s not easy! These kind of gains normally take longer than 15 days buts you give it your best shot and you never know!
Sir this is for my job in military please give me tips for achieve this goal
@@killer-shorts100 Do lots of Interval training!
Minimum time for long run?
@@rz9wb there’s no exact answer but I use 1 hour 20 or more as my long run!
@@Maxkelly600 ok, thank you. Z2 only or?
@@rz9wb yeah!
Running at elevation is not the same thing as running hills
@@kylejames8471 you are correct! Altitude training is something completely different 👍🏻
I want drop 24 to 16 my PB is 21:12
@@Red-gy9gx Hopefully this video will help you 🙌🏻
I’m from The Netherlands how am I supposed to run hills
@@IvyStarlight98 that’s a good point 🤣 Treadmill is an option, if not, make sure you do the other 4 tips!
Do it on flyovers 😂