4 runs a week of 5km each. Each week add 1km to each days run. ( last week of every month do a Deload week ) next week keep adding 1km to each run. With all that volume over the data, weeks, months, years & now over a decade it’s easy to do my weekly 21km Easy fun run on the weekends. Yesterday’s run was fast too ( for me ha! ) I run 42km marathons & have done triathlons, as well as the gym, which I LOVE
Back in the 90's I remember Uta Pippig talking about running slow to run fast. Pippig was born in East Germany and made it all the way through medical school before the berlin wall fell, meaning all that scholastic work had to be repeated as her licensing accreditation vanished. She had to complete med school TWICE, had stress fractures, severe illnesses, had a ban overturned (illness related), and had kids in her prime. People used to ask her how she was able to restart her career from zero so many times and return to top level. She won Boston in 94, 95, and 96, Berlín in 90, 92, and 95, NYC in 93, and lots of other big races. She said whenever she had to start from scratch, she ran slowly and built up her endurance, and from her endurance eventually came strength and speed.
So true. Last year I decided to change my habits and started to do couple half marathons like twice a week. A bit like goggins 😂 first ones were around 5:45/6min per km. About a couple months ago, I was struggling to run that slow. Now I do 5min/km without much effort
@@andrecrispim3209 thats really great André! But probably not the best example for beginners. 😅 3 months ago I started at a pace of 8 min/km for my easy efforts. I did 2 short runs (30-40 minutes) and 1 long run (60-80 minutes) per week. In return my easy pace is now at 6:30 to 6:45 min/km. I do think that this is a lot of progress for a beginner. I keep the same strategy for the next two weeks and will increase the duration and put in some faster paced intervals into my short/long runs for the next 3 months. In the beginning I was even struggling to run 5 km continuously by putting in some walks to keep it at easy pace, which in my opinion is absolutely right. Easy pace runs don't make you only faster and enhance your endurance, but also burn a lot of fat and most importantly keeps you injury free. Injury free means that you can keep working out and get your body used to the additional workload while you enhancing your pace.
A bit hard not to compare when literally everyone on the internet says the average pace for even beginners is 4-5 minutes per kilometer, and yet I've been running for months and I can only do 7-9 minutes per kilometer. Back when I started it was even 12 minutes per kilometer, and I promise you I was never walking during any of these. Now I learn that my country is among the countries (Southeast Asia) is literally one of the slowest runners in the world. The absolute bottom of the worle rankings. There might be something actually wrong with us genetically or something. I even checked out the race results of various races done here and the winners don't even come close to the slowest fastest people over there in the western world. It's a bit disconcerning.
@@eenayeahthat’s exactly what I have described in a reply of this comment. Somehow you are only able to see it when clicking on „Newest“ for the sorting. Thanks for your reply!
Running faster really is a long term commitment. Two years ago I was at 12-13min miles. Currently I am at 10:40 and slowly dipping into the 9:50 pace. Running fast really does take time.
As a currently injured runner, I can confirm going too fast too soon is a bad idea 🤕 after I started to feel improvements in my fitness, I began pushing my pace because it felt possible from a cardiovascular standpoint but my knees were not up to the increased pace and eventually said no. I'm getting back to healthy and now I'm more focused on going long and slow to build myself up.
Before my coach died we would run around a quarter mile track for speed workouts and one of the workouts was start easy for the first lap, just below race pace second lap, race pace third lap, and sprint last lap. This was to help us build endurance for the final sprint and I hope it helps someone out there.
I don’t have splits for this workout because my coach at the time wasn’t the analytical type but I do have one where I target a race pace and try to keep that for every half mile and I will put that Target per half mile- 3:33 Half mile one- 3:20 Half mile two- 3:14 Half mile three- 3:07 Half mile four- 3:27 Half mile five- 3:28 Half mile six- 3:45 I hope this helps
Add in some long walks or maybe a hike. Use some barefoot shoes at home or just go barefoot. This will aid in building strength in your feet. I also do calf raises when doing the dishes. Just look at ultra runners. They tend to hike/run more than just run.
Have you had experience using barefoot shoes? 👀 Hiking is certainly part of ultra running, Mark found out the hard way 👉 ua-cam.com/video/VRg4uBClqGA/v-deo.html
Best advice, keep your runs different as in the location/route. That way you enjoy it more each time instead of the same boring route. Then once you have a decent level of fitness you can have your weekday "Pavement slogs" which are set on training for certain goals and then run somewhere different on the weekend for LSD to remember why your run, because it's not always about training but for fun as well.
I always push myself for speed and distance. This always causes me shin splints and knee pain. This year I'm gonna try to do it slower to avoid all of that. But I'm really competitive against myself.
Question: Would it be better to do your higher intensity speed workouts at the beginning of the week and LSD runs for the rest of the days of the week instead of the reverse? My logic being that if you do higher intensity work at the start of the week when you're fresher you minimize the chance of injury as opposed to accumulating mileage and stress on your joints all week and doing your speed work toward the end of that week. That way all your runs after the first day become recovery and base building.
It sucks, but run them walk when you need to, then run again, etc. You will eventually get to a point where you can stay in the run while breathing easily.
hi I am 35 therefore my max HR should be 185 my Garmin watch keeps adjusting it and is now saying my max HR is 213 should I turn the adjusting off and just leave at 185 or go with what Garmin is saying? obviously this will affect the zone ranges. any guidance appreciated
Z2 is BS. Z2 work is fantastic for elite athletes training tons of hours per week so they can give it max effort for their key sessions. For the majority of AGers who spend 7 hours per week, you can't tell me that Z2 actually has much benefit other than allowing you to work out more time. It'd be far more effective to put in a few key sessions per week and supplement with easier work. But don't prioritize Z2 work
Share your endurance tips in the comments 👇
4 runs a week of 5km each. Each week add 1km to each days run.
( last week of every month do a Deload week ) next week keep adding 1km to each run.
With all that volume over the data, weeks, months, years & now over a decade it’s easy to do my weekly 21km Easy fun run on the weekends.
Yesterday’s run was fast too ( for me ha! ) I run 42km marathons & have done triathlons, as well as the gym, which I LOVE
Back in the 90's I remember Uta Pippig talking about running slow to run fast.
Pippig was born in East Germany and made it all the way through medical school before the berlin wall fell, meaning all that scholastic work had to be repeated as her licensing accreditation vanished. She had to complete med school TWICE, had stress fractures, severe illnesses, had a ban overturned (illness related), and had kids in her prime. People used to ask her how she was able to restart her career from zero so many times and return to top level.
She won Boston in 94, 95, and 96, Berlín in 90, 92, and 95, NYC in 93, and lots of other big races.
She said whenever she had to start from scratch, she ran slowly and built up her endurance, and from her endurance eventually came strength and speed.
his name sound like pig for me😂😂
I can definitely confirm that running slow will actually increase your pace. Just take your time and remember you do not need to compare with others.
So true. Last year I decided to change my habits and started to do couple half marathons like twice a week. A bit like goggins 😂 first ones were around 5:45/6min per km. About a couple months ago, I was struggling to run that slow. Now I do 5min/km without much effort
@@andrecrispim3209 thats really great André! But probably not the best example for beginners. 😅
3 months ago I started at a pace of 8 min/km for my easy efforts. I did 2 short runs (30-40 minutes) and 1 long run (60-80 minutes) per week. In return my easy pace is now at 6:30 to 6:45 min/km. I do think that this is a lot of progress for a beginner. I keep the same strategy for the next two weeks and will increase the duration and put in some faster paced intervals into my short/long runs for the next 3 months.
In the beginning I was even struggling to run 5 km continuously by putting in some walks to keep it at easy pace, which in my opinion is absolutely right. Easy pace runs don't make you only faster and enhance your endurance, but also burn a lot of fat and most importantly keeps you injury free. Injury free means that you can keep working out and get your body used to the additional workload while you enhancing your pace.
But it's so hard when you run soooooo slooooow 🥲
A bit hard not to compare when literally everyone on the internet says the average pace for even beginners is 4-5 minutes per kilometer, and yet I've been running for months and I can only do 7-9 minutes per kilometer. Back when I started it was even 12 minutes per kilometer, and I promise you I was never walking during any of these. Now I learn that my country is among the countries (Southeast Asia) is literally one of the slowest runners in the world. The absolute bottom of the worle rankings. There might be something actually wrong with us genetically or something. I even checked out the race results of various races done here and the winners don't even come close to the slowest fastest people over there in the western world. It's a bit disconcerning.
@@eenayeahthat’s exactly what I have described in a reply of this comment. Somehow you are only able to see it when clicking on „Newest“ for the sorting. Thanks for your reply!
Running faster really is a long term commitment. Two years ago I was at 12-13min miles. Currently I am at 10:40 and slowly dipping into the 9:50 pace. Running fast really does take time.
Mine is 6:30 sometimes 7 min/mile
As someone who enjoys 10-15 mile runs with a slow pace 11:15/mile. This video gives me hope my pace will improve over time.
You've got this! Do you have a distance goal in mind? 👀
@@gtn yeah building up to 20 in routine. Running first marathon in 2 months. Nice video
Your slow pace is faster than my fastest 😂👍
If we stay consistent that’s all that matters
As a currently injured runner, I can confirm going too fast too soon is a bad idea 🤕 after I started to feel improvements in my fitness, I began pushing my pace because it felt possible from a cardiovascular standpoint but my knees were not up to the increased pace and eventually said no. I'm getting back to healthy and now I'm more focused on going long and slow to build myself up.
Before my coach died we would run around a quarter mile track for speed workouts and one of the workouts was start easy for the first lap, just below race pace second lap, race pace third lap, and sprint last lap. This was to help us build endurance for the final sprint and I hope it helps someone out there.
Sounds amazing! Could you please share your paces for each lap please? (Not gonna replicate it, just wanna see the difference in every lap)
I don’t have splits for this workout because my coach at the time wasn’t the analytical type but I do have one where I target a race pace and try to keep that for every half mile and I will put that
Target per half mile- 3:33
Half mile one- 3:20
Half mile two- 3:14
Half mile three- 3:07
Half mile four- 3:27
Half mile five- 3:28
Half mile six- 3:45
I hope this helps
Add in some long walks or maybe a hike.
Use some barefoot shoes at home or just go barefoot. This will aid in building strength in your feet.
I also do calf raises when doing the dishes.
Just look at ultra runners. They tend to hike/run more than just run.
Have you had experience using barefoot shoes? 👀 Hiking is certainly part of ultra running, Mark found out the hard way 👉 ua-cam.com/video/VRg4uBClqGA/v-deo.html
I tend to use zero drops or barefoot shoes for walking and going to the pool . 4 to 6 mm for road and trail running.
It takes time
Give yourself grace
Keep on keeping on
Best advice, keep your runs different as in the location/route. That way you enjoy it more each time instead of the same boring route. Then once you have a decent level of fitness you can have your weekday "Pavement slogs" which are set on training for certain goals and then run somewhere different on the weekend for LSD to remember why your run, because it's not always about training but for fun as well.
I like it all, running slow, running fast, competitive,park runs, with others, solo…
This is exactly what I was looking for when I subscribed for this channel ... after a long waiting ... thanks
Very interesting and motivating video. Thank you.
I always push myself for speed and distance. This always causes me shin splints and knee pain.
This year I'm gonna try to do it slower to avoid all of that. But I'm really competitive against myself.
i just finished my first ever half marathon and i'm itching now to pick up the pace.
You run like a gazelle! Well done man, very nice form
Look like Font-Romeu camp 😍
great video, struggling with running longer without injury.
Hopefully this helps 🙌
Thank you
Question: Would it be better to do your higher intensity speed workouts at the beginning of the week and LSD runs for the rest of the days of the week instead of the reverse?
My logic being that if you do higher intensity work at the start of the week when you're fresher you minimize the chance of injury as opposed to accumulating mileage and stress on your joints all week and doing your speed work toward the end of that week. That way all your runs after the first day become recovery and base building.
Kind of beginner, can run 7k at 6:40m/km but cant run slower comfortably, it feels too bouncy and hard, 7-8min/km, any slower is walking. Suggestions?
It sucks, but run them walk when you need to, then run again, etc. You will eventually get to a point where you can stay in the run while breathing easily.
He right☝🏻
Just wrote a comment about that as reply on my previous comment :)
Gr8 episode and the topic discussed. Thnx.
I’ve read completely opposite theory from Comrades marathon winners. I guess everybody has their own methods
I can now run 10k in 59 minutes, so should I aim for half marathon or aim for a better time for my 10k?
hi
I am 35 therefore my max HR should be 185
my Garmin watch keeps adjusting it and is now saying my max HR is 213
should I turn the adjusting off and just leave at 185 or go with what Garmin is saying?
obviously this will affect the zone ranges.
any guidance appreciated
Are you going to do one more video with those new beginners you made running 5 km?
Do they still running?
//Marie-Louise
Z2 is BS. Z2 work is fantastic for elite athletes training tons of hours per week so they can give it max effort for their key sessions. For the majority of AGers who spend 7 hours per week, you can't tell me that Z2 actually has much benefit other than allowing you to work out more time. It'd be far more effective to put in a few key sessions per week and supplement with easier work. But don't prioritize Z2 work
Actually James said this exact thing in a video a few weeks ago