Great video! The editing was good, and the advice was a fresh look at an old topic. I made the mistake of zero speed for 3 months while building a base, and while there were benefits to my endurance and HR, I am still trying to recover my form and speed!
Thankyou! I think getting some strides in every other day for a few weeks before introducing a session here and there will kickstart your system. Just make sure to keep on top of strengthening and mobility work!
This is a good video, that does a good job of explaining what I would say is the emerging consensus on base training. Looking at your base training plan, my only caution would be to really watch the cumulative fatigue. Even though on an individual day the paces feel manageable, you're running 7 days a week and there is a lot of harder running. Just as the individual duration of an interval is what makes running at sub maximal paces hard, the cumulative load over a training cycle can make even repeated shorter sub maximal intervals start to be really hard on the body and mind, even when broken up intelligently like you've done. My experience has been we runners nearly always overestimate the training load that we can handle long term (especially if we're not pro runners and have family and work obligations), and even more important than the perfect base building plan on paper is one that we can sustain over multiple training cycles. Just my two cents. But again, I think the video is awesome, and appreciate you sharing!
Thanks for the comment Kurt - and yes. I agree it can seem like a lot of stress, and it could absolutely build up over time. I guess this is the plan I have for now, and I pretty much always adjust it to fit how I’m feeling on the day. For example this week I took Thursday off and ran easy - and did a parkrun on Saturday instead of a speed session. I think I could have mentioned in the video and emphasised listening to your body and thinking long term about this approach. I appreciate the comment 👍
Again, wonderfully explained, and well produced video. You’ve obviously done this before this channel? I think your base build looks like a lot of people’s mid block, even almost peak weeks though…
Thanks mate. Nope this is my first channel. Just trying to get better each video When you calculate it out - it’s 70% low intensity, I tend to do a bit more moderate stuff as I adapt quite well to it - but in no way is this really all that hard. Learning from the Norwegians!
So happy to see more people step away from the 80/20 crap...running slow/zone2 80% of the time doesn't make you faster. I only run zone2 after HARD workouts, otherwise I'm doing steady (155-165HR) zone3 runs, progressive long runs, or interval sessions. I will usually have just one TRULY easy run per week, where I don't push it at all and just stay around 135-145HR (Max is 198 and LT is 176-178). I'm a 38yo male, 6ft 2in and 180lbs, after training for a year I got a 19:53 5k and 1:33:26 HM...I was VERY consistent with my training leading up to those 2 races.
Good to hear Ryan! Keep smashing it. Consistency over time is what makes you faster. Whether it takes 2 years of 5 years will depends on how you structure your training. Building your base is a never ending target that has no end, and over time it’s going to build - so I think working on running economy and mechanics, and thrashing your threshold paces is the way to not plateau. Keep it up!
@@marvingiehl I was running for one year when I broke 20min in the 5k, and two months later ran that HM time. I work on my feet all day so it’s hard for me to rack up more that 40-45 miles per week. If I had a sedentary job I’d be able to train more/harder and probably be better in my times. But, it is what it is…
@@ryanmiskin8925 thanks for responding so quickly! As with Most Things in life, everything has pros and cons... on other Levels you can be happy about Not having a sedentary Job i guess :)
@@marvingiehl haha yes, I definitely do enjoy what I do, but it does put a lot of steps on my body every day. I get to be outside as well, which also has its pros and cons here in the Dallas area, depending on the time of year.
Made it myself - currently putting it together in a program. Generally it’s similar to Norwegian style stuff but not as advanced as double threshold and all that.
Caution Strides and Sprints are not the same. Strides are a far less intense in effort, often starting slow at 50% going up to 85 to 90%. Sprints would be run hard the full time at 80 to 95% or even closer to 99% for sprinters. Still due to the fact that those are still fast and demanding workouts you should note that you shouldn't do to much of them and build slowly.
Another great video man, it's crazy you only have a thousand subs, keep the quality and consistency and you will make this channel big!
Thanks brother! I appreciate it!
I agree! 😁🔥👏
Great video! The editing was good, and the advice was a fresh look at an old topic. I made the mistake of zero speed for 3 months while building a base, and while there were benefits to my endurance and HR, I am still trying to recover my form and speed!
Thankyou!
I think getting some strides in every other day for a few weeks before introducing a session here and there will kickstart your system. Just make sure to keep on top of strengthening and mobility work!
Excellent video, great advice all around.Strides in your base phase are so important.
Absolutely! You can fit so many in during the week
This is a good video, that does a good job of explaining what I would say is the emerging consensus on base training. Looking at your base training plan, my only caution would be to really watch the cumulative fatigue. Even though on an individual day the paces feel manageable, you're running 7 days a week and there is a lot of harder running. Just as the individual duration of an interval is what makes running at sub maximal paces hard, the cumulative load over a training cycle can make even repeated shorter sub maximal intervals start to be really hard on the body and mind, even when broken up intelligently like you've done. My experience has been we runners nearly always overestimate the training load that we can handle long term (especially if we're not pro runners and have family and work obligations), and even more important than the perfect base building plan on paper is one that we can sustain over multiple training cycles. Just my two cents. But again, I think the video is awesome, and appreciate you sharing!
Thanks for the comment Kurt - and yes. I agree it can seem like a lot of stress, and it could absolutely build up over time.
I guess this is the plan I have for now, and I pretty much always adjust it to fit how I’m feeling on the day. For example this week I took Thursday off and ran easy - and did a parkrun on Saturday instead of a speed session.
I think I could have mentioned in the video and emphasised listening to your body and thinking long term about this approach. I appreciate the comment 👍
Again, wonderfully explained, and well produced video. You’ve obviously done this before this channel?
I think your base build looks like a lot of people’s mid block, even almost peak weeks though…
Thanks mate. Nope this is my first channel. Just trying to get better each video
When you calculate it out - it’s 70% low intensity, I tend to do a bit more moderate stuff as I adapt quite well to it - but in no way is this really all that hard. Learning from the Norwegians!
you deserve more subscribers keep it up
We will get the brother - thanks for watching 🫡
This video is so good - keep up the awesome work
Thanks!
Great video again. Some good advice for when i get to this stage of running .
Keep smashing it! check out my beginner video if you want more specific guidance around how to build up 🫡
Epic video dude. Super impressive stuff
Thanks brother!
So happy to see more people step away from the 80/20 crap...running slow/zone2 80% of the time doesn't make you faster. I only run zone2 after HARD workouts, otherwise I'm doing steady (155-165HR) zone3 runs, progressive long runs, or interval sessions. I will usually have just one TRULY easy run per week, where I don't push it at all and just stay around 135-145HR (Max is 198 and LT is 176-178).
I'm a 38yo male, 6ft 2in and 180lbs, after training for a year I got a 19:53 5k and 1:33:26 HM...I was VERY consistent with my training leading up to those 2 races.
Good to hear Ryan! Keep smashing it.
Consistency over time is what makes you faster. Whether it takes 2 years of 5 years will depends on how you structure your training. Building your base is a never ending target that has no end, and over time it’s going to build - so I think working on running economy and mechanics, and thrashing your threshold paces is the way to not plateau.
Keep it up!
For how long have you been running Overall?
@@marvingiehl I was running for one year when I broke 20min in the 5k, and two months later ran that HM time. I work on my feet all day so it’s hard for me to rack up more that 40-45 miles per week. If I had a sedentary job I’d be able to train more/harder and probably be better in my times. But, it is what it is…
@@ryanmiskin8925 thanks for responding so quickly! As with Most Things in life, everything has pros and cons... on other Levels you can be happy about Not having a sedentary Job i guess :)
@@marvingiehl haha yes, I definitely do enjoy what I do, but it does put a lot of steps on my body every day. I get to be outside as well, which also has its pros and cons here in the Dallas area, depending on the time of year.
Awesome video man. I am curious where you got your 10 week base building program? I would love to follow something like this.
Made it myself - currently putting it together in a program.
Generally it’s similar to Norwegian style stuff but not as advanced as double threshold and all that.
Nice!!@@PeakStride
Great video. The key session of 1K, 400M, 400M x 3 , is there a rest time between each distance?
All off 1 min rest - not quite enough time to full recover so the last round really tests your fitness and helps to predict what you can run for 5km
Awesome🔥💯
Base training is easy. Lost of easy and sub-threshold milage with hills and short reps.
Bro how to cure from it band syndrome
Love from Delhi❤
Without knowing more details - I’d increase your hip strength with exercises and see how it goes
@@PeakStride Ok bro
So basically: incorporate speed at the end of your easy runs during base building. Thanks!
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Caution Strides and Sprints are not the same.
Strides are a far less intense in effort, often starting slow at 50% going up to 85 to 90%.
Sprints would be run hard the full time at 80 to 95% or even closer to 99% for sprinters.
Still due to the fact that those are still fast and demanding workouts you should note that you shouldn't do to much of them and build slowly.
How many strides do you do per week and how much mileage are you running each week
5:27 where the actual insight starts