How to Run Faster: 1 Weird Trick (2024)
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- Опубліковано 3 сер 2024
- #trackandfield #fitness #running
How to Run Faster Tips and Tricks
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Dr. Nathan Pennington is the founder of rundreamachieve.com, VDOT O2 Coach Ambassador and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:01.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Just ran a 1:27:45 in the Half ! 6 weeks ago I ran a 1:33 .. I attribute a lot of my success to you coach ! Thanks for all the awesome videos ❤️
Letssssss gooo!!!! Congratulations on the new PR. Great performance.
Literally in the gym right now. Getting in more single leg work during this maintenance phase.
👊👊👊👊👊👊💪
As always, Great Running Advise. Thank You for your Guidance & Insight.
I appreciate that! 🙏🙏🙏💪
Good morning ! 😊
Same to you Nancy 💪💪💪💪
Have a plan!
Great advice 👍
😍😍😍😍😍💪
Hey can you make a video/guide on running form? I've watched a bunch of videos and tried to fix mine but my coach still says I need to work on it and I don't know exactly what to do. I've noticed especially during my easy/recovery runs my running form goes to crap quality. Maybe share some drills/ techniques that helped you perfect yours, thanks.
Sure thing! 💪👊💪👊
Hey Nate, hope all is well and thanks for the content! I saw on your website you’re having a sale for some of the programs, my question is if I purchase a 16 week program right now will it still be available after I’m done with my base building in 8 weeks?
Thanks in advance!
Yes, absolutely! 💪💪💪
What are a few "must hit" workouts for the half? I'm 7 weeks out, been running about 30 miles a week the last few months, with 1.5-3 hours a week strength training geared towards running. Will be hitting hills for sure as it's a trail race, but only has around 900' gain.
Work to get that tempo run out to between 8 to 10 miles in length. Keep up the superior work. You have a big PR coming your way brother.
@@rundreamachieve awesome thanks a ton! It's a North American championship spartan race so it's tough to gauge pace because obstacles etc. but gotta get my leg turnover up for it! I watched your half marathon workouts video, did 5x 1k repeats 2 min rest, and will continue that in the build with less and less recovery. do you recommend I do 10x 1k repeats instead because it's a half? or 3x 3200m repeats? and throw some 200's in there maybe? just not sure how long of repeats I should be doing considering I will also be doing that longer threshold session every week. Sorry for all the questions just trying to piece together my next 6 weeks!
I like doing the 3x3200m workout for sure..working your way up to doing 10x1k is a solid workout as well..I did both leading into my half-marathon PR in Philadelphia. Keep up the superior work brother. 👊👊👊👊
When you say 4min and 2min rest between reps, is that standing still, walk or jogging ?
I usually try to keep moving and jog during my interval breaks, so the 50min to 1hr workout is essentially a continuous workout. Do you think ones better than the other too ?
walking the less fit you are, the light jogging the more anaerobically fit you get. Hope this helps. Keep up the great work out there RTP.
Sir shuttle run can increase lactic threshold level ???
Certainly, fast explosive workouts help to recruit more fast twitch muscle fibers which will help all your easier paced effort (including race pace) to feel more in control. Keep up the great work!
Do you have a training plan for a sub-16 min 5k in cross country?
Not currently Ethan but do for the distance and time frame itself which would still set you up for success in cross as well. Keep up the great work out there and good luck getting that 15:59
Sir today I do 4x1200m at my lactic threshold pace 4:10-15 in between reps. It's tough for mentally but I do it completely. Sir any suggestions for me for this performance, my threshold pace for 8-9x1k is around 3:10-15 . But sir when I do 1200m reps I feel little bit difficult to maintain my threshold pace any suggestions from your side sir.
Continue to do that workout for next 3 weeks..bet it isn't as difficult for you then. Be patient. 👊👊👊👊
I run a 9:46 32 and am trying to drop to 9:20 in the next year to walk into my university team, do you think this is a reachable goal?
If so how should I train for it?
VERY well done having already run 9:46 for 2 miles, dropping to 9:20 isn't impossible and achievable. Check out this video..hope some of the tips which I used can help you. ua-cam.com/video/lustOS_DgTE/v-deo.html Keep me updated on your progress. You are going to get that 9:20.
I just finished my today´s workouts, went for a 10k on the track (41´50 min) continuos run and right after that, I went for a 1500 mts swim (the pool its in the place), so, the 10k felt hard cause I usually train in a very hilly park, a lot of turns and ups and downs, and Im having a hard time with the tempos, cause is an even pace so, I dont know how to mix them so I can get a better result for my mararthon, so my question is: How many tempo k´s do I have to do on the track so I can measure the PR that Im aiming for (2 hr 50 min) my weekly millage is 110 - 120 kms
GREAT job Nancy dropping that 41:50 over hills and with those turns and the swim after. You are fit. 2:49:59 for the marathon is 4:01 km pace so I think being able to do a 10km on the track at or around 36:45 to 37:30 (if at all out effort) is a solid indication you are ready to break the 2:50 barrier. Also, work to a point where you can do 10x1k on the track at 3:30-35 definitely is a good indicator you are ready. Keep up the superior work.
@@rundreamachieve thank you so much !! Ill try to do those 10 x 1k hahha sounds hard !!
you have what it takes to break 2:50 👊👊👊
@@rundreamachieve ❤tnks !!!