South Africa have some of the best ultra runners in the world...I come from the era of Bruce Fordyce...Nic Bester...Alan Rob...Mark Page..Shaun Mickeljohn...Hosia Tjalie...Bob Delamotte... Henk Watermeyer....the list is a mile long....we trained like animals....ate like pugs and competed like tigers....that was the days before the days of social media....thank God for that !!! We followed two rules...First train for distance....then for speed !!!
@@truth-Hurts375 Nic Bester managed a team of us at Comrades in 2019. Loved his no-nonsense approach to life and running - we had a good time. I agree with you, and my channel is straightforward: speed + endurance in addition to consistency, work ethic. How much of SA distance running came from Comrades? Were the athletes and the demand for racing already there?
Your advices into running faster is amazing. Your preaching advices are the most applied extensive and really thoughtful. YOURE AMAZING MAN! you really try to help ppl you don'T just give bs standard tips. You are a real coach! 🙏
Hi buddy ,, I love the way you explain,, I have been using ur tips with minor alteration to train my daughter (8yrs), currently her timming @ 3k - 13.15min and 5k @ 25.07min. Ur method works ❤
Overtraining is disastrous for progress. Your body will tell you when your fully recovered, and not you...100 % rest = 100 % recovery = 100 % results 😊
i've done three sessions so far of the intervals. first 60s runs x20, then 90s x 16, and this week was 120s x 12 all at sub 4min/km pace. all with 60s breaks. success every time.
thanks for the video. i was just at the doctor last week and got told that i had a minor recrack in the healing bone tissue on my fractured foot. i fractured both feet in the middle metatarsal in the same spot in the past four months. i ran the presque isle marathon last september. its been downhill since then. i have to rethink a lot of things but first get through the next few weeks of not being suppose to run beacuse of this left foot. i ran the last week even though i wasn’t suppose to. don’t know how my right foot healed in february because i did not stop any training. i want to build endurance to do an iron man in the next few years. right now just being abke to race again at presque isle in september is the goal... people like you are helping a lot to learn how to do this right. it can be really lonely sometimes. i always train by myself so its helpful to watch videos like this because i know theres help out there. thanks 🌻
Ayyyeeee, I feel your pain. It's frustrating, and we have to listen to the specialists especially a sports physiotherapist if you have access, he/she will also help guide you back. It's a beautiful sport/pursuit, but it will hurt you if you're not careful and don't listen to your body. Discipline is key, you almost always know the answers. Good luck, and let me know if you have any questions. 🙏
Hey there….today is week 12 plus 2 days since I broke my fibula slipping on ice during a trail run. My physical therapist described my healing as “being in my own standard deviation” since I have been running since week 6 and have recently dropped a 6:30 mile. (I’m pushing 50 years old) I give a lot of credit to a massive bone nutrition program which included a complete bone health supplement combined with 1.6 -2.0 grams of protein per kg of body weight every day and doing 42 days straight of 30grams of bone broth as part of my protein intake. Give your bones boatloads of nutrition they desire, and you’ll be able to heal them and then stress them with confidence. Research, read, and read some more about bone health and the nutrition that builds them--don’t take my word for it! You’ll be killing it in no time.
Hay Lee just found you here. Great couple of videos. Many thanks. I'm 52 and during covid got back into running. I've set myself goals for this year and have achieved them all. So 5k under 19. 18.33 10k under 40. 39.20. Half marathon under 1h 30 mins. 1h 29. So very pleased to achieve this but my question is why did I find the half the easiest and the 5 and 10k so difficult.? Many thanks.
Great that you got back into running. This is a good question. There's a few possible reasons, and probably it's more than one. 1. After 2-3 years back at running, if you started with the shorter distances, you've had more time to achieve faster times. How many 5km's have you ran Vs how many half marathons? Was there a time when an all out 5km felt really tough? 2. It takes longer to become fast in the longer distances, to build the stamina and speed endurance to focus on running at the limit for 90 minutes. 3. Half marathon is longer, more time to go into the red, no matter how well you pace it. I think you're on the right path, those times correlate well, but with your background (relatively new to running again) loads of room to improve at all distances but especially the longer ones.
First, I love your energy and enthusiasm. Watching your videos makes me want to get to work. Question : I'm 47, usually average around 50-60 miles per week, get a healthy mix of speed, recovery, easy, long, etc., and I can hit 17:45 for the 5k on a treadmill. I can't seem to push beyond 19:36 on the road. That difference drives me batty. If you could speak to that psychology and maybe share some insights, I'd be most appreciative.
how do you know you are running 5km on the treadmill? They are all calibrated differently and are rarely if ever correct. You have to go with your outdoors time on a measured track .
Thanks a lot Seamus, I appreciate your feedback. That's a big difference. It sounds like you've ran a lot indoors on a treadmill? Is that the case? It often happens to people in really hot or cold countries, good examples are Sweden/Norway in the winter, and UAE June-August - where they're stuck indoors and get great at pushing it on a treadmill - and then get frustrated that it doesn't translate to outdoor speed. But they're just "lagging" - it will come with time and the training enough outside. You have the aerobic capacity and the speed - you just need to focus those sessions outside - and gradually. Remember that on a treadmill, although it's a very close simulation, the ground is already moving backward away from you. So it takes less force to propel yourself forward. Less force in every single step = weaker muscles for outdoor running, and calf problems are especially common. I'll make a video answering your question. Thank you, man!
@@DMGC529 Absolutely. Yeah, you bring up a great point. They're not the same and certainly not consistent. I guess I compare the turnover, time elapsed, level of exertion, and average pace on my watch (another rabbit hole, I know) to the experience of track running. It seems very close. But again, it's not the same and your point is well made.
@@leegranthamThank you so much for your insights! Yeah, I put in a fair amount of work indoors. When I hit the track, I can do my intervals at similar paces, but maybe it's as you suggested and I don't have the strength (yet) that the treadmill indicates. Maybe I'll do my weekly interval session on the road for the next couple months and address that head-on. Thanks again!
Good question. There's no "hard and fast" rule. It depends on your background, so how long have you been running? What is the structure of your week? What's your current long run? etc etc.. But if you're a typical runner who is aiming for 20-40 mins (big range) for 5km, and you run 4 times per week - then increasing your long run to 90 minutes is a good distance to get the endurance benefit to optimise your 5km time.
Bro, I really really love your videos. Thankfully, I found you on YT. I'm a beginner runner and I'm always watching your tips and tutorials. May I ask a request? Please make a video about the Zone 2 and Zone 5 (Vo2Max) Combination Training. Because some of my friends told me that this training is what I need to get stronger. Please help me. Thank you so much bro!
The key question for me Lee is how do you run so fast with long hair and a beard? I’m struggling now in the heat with my beard and considering shaving it off…
This is THE question, and deserves much more attention than a UA-cam reply, of course, but in short - you have superpowers in your long hair and beard that far outweigh the added heat for a few weeks each year. Don't shave. Stay strong, unleash those powers.
Hey mate, stumbled on your channel today, fantastic content I must have watched around 15 of your videos! I was wondering if I could pick your brains with a question. My A goal races are both at the end of october, unfortunately just how the calendar has worked that they are the week after each other. I'd like to knock out a low 32 min 10k and place well in the masters division at the mountain running champs in New Zealand. My current training is around 80-90km per week over 5 days with one long run of 2 hrs+ (this currently has 500m of hardish vert effort in it) and one specific session at 10km or threshold per week, the rest iseasy. I'd really love to do a local trail marathon 3 weeks after and would be very much going into it on the understanding I've not done specific marathon running with low expectations. The reason Id like to do it is i'll be returning back to Europe shortly after and really my last shot to do it. My question is do you think this is doable from current training volume/sessions or do you think it has the potential to be a horrible experience without doing those big session long runs? The first two races are really my focus so I don't really want to compromise on the 10km speed sessions Cheers mate and thanks for your time
@@leegrantham thanks for replying mate. Mountain running champs is 10km too with only 400m of vert up/down in it (bit of a backlash online about this but works well for me I think training for the road in conjunction). Obviously the descent has the potential to trash the legs but I’ll try to get them strong over the next months
@@leegrantham what a legend! Thank you so much, super appreciate such an in-depth discussion on my situation. I’m lucky I can train on the marathon course, so I’ll definitely implement your points on getting the marathon paced efforts into the long run. Im probably most concerned about the mountain run descent shredding my legs but there’s 3 weeks to recover and like you say it’s like an extended taper/maintenance period. Thanks again man
Hi Eddie, here's a full breakdown of different sessions/ways to optimise your long run to improve your 5k time. Maximize Your Training Benefits with Parkrun: Tips and Strategies ua-cam.com/video/OJib0fiDW6c/v-deo.htmlsi=irhksxY8h0K7fZLI Maximizing Your Weekend Long Run: How to Incorporate Parkrun into Your Training ua-cam.com/video/tTzUN5Ym6m0/v-deo.htmlsi=Lw_DxoiERL9Q1E1T They should help you. Thanks, Lee
@@vivektiwari2967 M - 3km slow/easy T - 3km slow/easy W - Intervals (eg 10x400m@6min pace) T - REST F - 3km slow/easy S - 3km slow/easy S - Long(er) run - 5km-12km
He'll improve with (almost) whatever he does at this stage, if he just focussed on running 20 minutes of intervals split up from 1-5 mins, he'll break 20 mins. The question is how can he optimise his improvement, short and long term, and sustain improvement for a long time. To get the best possible result he wants to improve both his endurance and speed.
The problem is that for the normal people, injuries come usually faster as the PBs... You try to push the limits, but your body has another opinion.. All these intervals if you don't have a very good aerobic base are very hard as weekly routine
Injuries are part of the game but don't need to be as frequent as you say. Keep it simple and apply volume, speed, hills gradually. Be risk adverse, because progress cannot happen if you're sidelined. Consistency is key. M - recovery T - Easy W - intervals - start small, gradually increase T - Rest F - recovery S - Easy S - Long run - Easy, gradually increase. Take out 1/2/3 easy/recovery runs, but tread careful. Good luck!
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📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching
Thank you so much much love from South Africa 🙏,I did a 52km ultra marathon 2 months ago at 6:30 min/ km it was my first one ❤
Good man. So you already have the endurance - you're just looking to improve your speed endurance, in this example going as fast as you can for
South Africa have some of the best ultra runners in the world...I come from the era of Bruce Fordyce...Nic Bester...Alan Rob...Mark Page..Shaun Mickeljohn...Hosia Tjalie...Bob Delamotte...
Henk Watermeyer....the list is a mile long....we trained like animals....ate like pugs and competed like tigers....that was the days before the days of social media....thank God for that !!! We followed two rules...First train for distance....then for speed !!!
@@truth-Hurts375 Nic Bester managed a team of us at Comrades in 2019. Loved his no-nonsense approach to life and running - we had a good time.
I agree with you, and my channel is straightforward: speed + endurance in addition to consistency, work ethic.
How much of SA distance running came from Comrades? Were the athletes and the demand for racing already there?
the best running advise video on the internet
Thank you, Sir! 🙏
@@leegrantham couldn’t have explained it better myself! Love the passion .
Your advices into running faster is amazing. Your preaching advices are the most applied extensive and really thoughtful. YOURE AMAZING MAN! you really try to help ppl you don'T just give bs standard tips.
You are a real coach! 🙏
Ah man, I appreciate that! Thanks Andruk. 🙏
One of the best running creators I’ve come across. Thank you mate
Ah, thanks Gilbert. Really appreciate that feedback mate! 🙏
Loving the content mate, trying to add more structure to my running and finding your videos really helpful
Thanks for the feedback, Matthew. Glad they're helping you. If there's anything specific you're struggling with, let me know. 👍
Great content as usual
Thank you, Dave. 🙏
Hi buddy ,, I love the way you explain,, I have been using ur tips with minor alteration to train my daughter (8yrs), currently her timming @ 3k - 13.15min and 5k @ 25.07min.
Ur method works ❤
How incredible is that? Thank you for letting me know about the success your daughter is having. Love to hear about these things. 🙏
ua-cam.com/users/shortsp8JIy0QnIws?si=XaO1A65PlcMwD9Jw
My daughter running in orange - 1km 4.08min
Hi buddy,, following your new speed workout , my daughter has improved her 5k timming from 25.07 to 23.12 and she is 9yrs
Overtraining is disastrous for progress. Your body will tell you when your fully recovered, and not you...100 % rest = 100 % recovery = 100 % results 😊
TrainFast or suffer for the rest of your life !!!!
i've done three sessions so far of the intervals. first 60s runs x20, then 90s x 16, and this week was 120s x 12 all at sub 4min/km pace. all with 60s breaks. success every time.
Brilliant. Physical changes, physiological, and mental - all working in your favour. 👌
thanks for the video. i was just at the doctor last week and got told that i had a minor recrack in the healing bone tissue on my fractured foot. i fractured both feet in the middle metatarsal in the same spot in the past four months. i ran the presque isle marathon last september. its been downhill since then. i have to rethink a lot of things but first get through the next few weeks of not being suppose to run beacuse of this left foot. i ran the last week even though i wasn’t suppose to. don’t know how my right foot healed in february because i did not stop any training.
i want to build endurance to do an iron man in the next few years. right now just being abke to race again at presque isle in september is the goal... people like you are helping a lot to learn how to do this right. it can be really lonely sometimes. i always train by myself so its helpful to watch videos like this because i know theres help out there.
thanks 🌻
Ayyyeeee, I feel your pain. It's frustrating, and we have to listen to the specialists especially a sports physiotherapist if you have access, he/she will also help guide you back. It's a beautiful sport/pursuit, but it will hurt you if you're not careful and don't listen to your body. Discipline is key, you almost always know the answers. Good luck, and let me know if you have any questions. 🙏
Hey there….today is week 12 plus 2 days since I broke my fibula slipping on ice during a trail run. My physical therapist described my healing as “being in my own standard deviation” since I have been running since week 6 and have recently dropped a 6:30 mile. (I’m pushing 50 years old) I give a lot of credit to a massive bone nutrition program which included a complete bone health supplement combined with 1.6 -2.0 grams of protein per kg of body weight every day and doing 42 days straight of 30grams of bone broth as part of my protein intake. Give your bones boatloads of nutrition they desire, and you’ll be able to heal them and then stress them with confidence. Research, read, and read some more about bone health and the nutrition that builds them--don’t take my word for it! You’ll be killing it in no time.
Hay Lee just found you here. Great couple of videos.
Many thanks.
I'm 52 and during covid got back into running. I've set myself goals for this year and have achieved them all.
So 5k under 19. 18.33
10k under 40. 39.20.
Half marathon under 1h 30 mins. 1h 29.
So very pleased to achieve this but my question is why did I find the half the easiest and the 5 and 10k so difficult.?
Many thanks.
Great that you got back into running. This is a good question. There's a few possible reasons, and probably it's more than one.
1. After 2-3 years back at running, if you started with the shorter distances, you've had more time to achieve faster times.
How many 5km's have you ran Vs how many half marathons?
Was there a time when an all out 5km felt really tough?
2. It takes longer to become fast in the longer distances, to build the stamina and speed endurance to focus on running at the limit for 90 minutes.
3. Half marathon is longer, more time to go into the red, no matter how well you pace it.
I think you're on the right path, those times correlate well, but with your background (relatively new to running again) loads of room to improve at all distances but especially the longer ones.
First, I love your energy and enthusiasm. Watching your videos makes me want to get to work.
Question : I'm 47, usually average around 50-60 miles per week, get a healthy mix of speed, recovery, easy, long, etc., and I can hit 17:45 for the 5k on a treadmill. I can't seem to push beyond 19:36 on the road. That difference drives me batty. If you could speak to that psychology and maybe share some insights, I'd be most appreciative.
how do you know you are running 5km on the treadmill? They are all calibrated differently and are rarely if ever correct. You have to go with your outdoors time on a measured track .
Thanks a lot Seamus, I appreciate your feedback.
That's a big difference. It sounds like you've ran a lot indoors on a treadmill? Is that the case?
It often happens to people in really hot or cold countries, good examples are Sweden/Norway in the winter, and UAE June-August - where they're stuck indoors and get great at pushing it on a treadmill - and then get frustrated that it doesn't translate to outdoor speed. But they're just "lagging" - it will come with time and the training enough outside.
You have the aerobic capacity and the speed - you just need to focus those sessions outside - and gradually.
Remember that on a treadmill, although it's a very close simulation, the ground is already moving backward away from you. So it takes less force to propel yourself forward. Less force in every single step = weaker muscles for outdoor running, and calf problems are especially common. I'll make a video answering your question.
Thank you, man!
@@DMGC529 Absolutely. Yeah, you bring up a great point. They're not the same and certainly not consistent. I guess I compare the turnover, time elapsed, level of exertion, and average pace on my watch (another rabbit hole, I know) to the experience of track running. It seems very close. But again, it's not the same and your point is well made.
@@leegranthamThank you so much for your insights! Yeah, I put in a fair amount of work indoors. When I hit the track, I can do my intervals at similar paces, but maybe it's as you suggested and I don't have the strength (yet) that the treadmill indicates. Maybe I'll do my weekly interval session on the road for the next couple months and address that head-on.
Thanks again!
Intervals are the rest period between the 'reps'
So would you say gradual increase in mileage (10% rule) up to 2 hours duration long run is recommended to optimize 5K time??
Good question. There's no "hard and fast" rule.
It depends on your background, so how long have you been running? What is the structure of your week? What's your current long run? etc etc..
But if you're a typical runner who is aiming for 20-40 mins (big range) for 5km, and you run 4 times per week - then increasing your long run to 90 minutes is a good distance to get the endurance benefit to optimise your 5km time.
Bro, I really really love your videos. Thankfully, I found you on YT. I'm a beginner runner and I'm always watching your tips and tutorials. May I ask a request? Please make a video about the Zone 2 and Zone 5 (Vo2Max) Combination Training. Because some of my friends told me that this training is what I need to get stronger. Please help me. Thank you so much bro!
Thank you, my man! I'll do that and let you know here. 👍
The key question for me Lee is how do you run so fast with long hair and a beard? I’m struggling now in the heat with my beard and considering shaving it off…
This is THE question, and deserves much more attention than a UA-cam reply, of course, but in short - you have superpowers in your long hair and beard that far outweigh the added heat for a few weeks each year. Don't shave. Stay strong, unleash those powers.
where do you cap it at?
Hey mate, stumbled on your channel today, fantastic content I must have watched around 15 of your videos! I was wondering if I could pick your brains with a question. My A goal races are both at the end of october, unfortunately just how the calendar has worked that they are the week after each other. I'd like to knock out a low 32 min 10k and place well in the masters division at the mountain running champs in New Zealand. My current training is around 80-90km per week over 5 days with one long run of 2 hrs+ (this currently has 500m of hardish vert effort in it) and one specific session at 10km or threshold per week, the rest iseasy.
I'd really love to do a local trail marathon 3 weeks after and would be very much going into it on the understanding I've not done specific marathon running with low expectations. The reason Id like to do it is i'll be returning back to Europe shortly after and really my last shot to do it. My question is do you think this is doable from current training volume/sessions or do you think it has the potential to be a horrible experience without doing those big session long runs? The first two races are really my focus so I don't really want to compromise on the 10km speed sessions
Cheers mate and thanks for your time
Thanks Lee. Training looks good, how far is the mountain championship race and what up/down?
@@leegrantham thanks for replying mate. Mountain running champs is 10km too with only 400m of vert up/down in it (bit of a backlash online about this but works well for me I think training for the road in conjunction). Obviously the descent has the potential to trash the legs but I’ll try to get them strong over the next months
@@LeeCook01 here you go, Lee. This is what I would do: ua-cam.com/video/Sa4fKatZyWg/v-deo.htmlsi=7bBM7O2Vf03U1Iwg
@@leegrantham what a legend! Thank you so much, super appreciate such an in-depth discussion on my situation. I’m lucky I can train on the marathon course, so I’ll definitely implement your points on getting the marathon paced efforts into the long run. Im probably most concerned about the mountain run descent shredding my legs but there’s 3 weeks to recover and like you say it’s like an extended taper/maintenance period. Thanks again man
Should all my long runs be zone 2 for a 5K improvement, or is it also good to put some tempo/threshold blocks in there too?
Hi Eddie, here's a full breakdown of different sessions/ways to optimise your long run to improve your 5k time.
Maximize Your Training Benefits with Parkrun: Tips and Strategies
ua-cam.com/video/OJib0fiDW6c/v-deo.htmlsi=irhksxY8h0K7fZLI
Maximizing Your Weekend Long Run: How to Incorporate Parkrun into Your Training
ua-cam.com/video/tTzUN5Ym6m0/v-deo.htmlsi=Lw_DxoiERL9Q1E1T
They should help you. Thanks, Lee
@@leegrantham Thanks a lot mate I’ll give them a watch! 💪
Can anyone suggest what should i do i have to run 1600m under 6:30min i have around 3months my current time is 7:10
Simple. Military? What does your current training week look like?
Yes for military my week is i just run for 3km 6days a week
@@vivektiwari2967
M - 3km slow/easy
T - 3km slow/easy
W - Intervals (eg 10x400m@6min pace)
T - REST
F - 3km slow/easy
S - 3km slow/easy
S - Long(er) run - 5km-12km
@@leegrantham alright thanks sir will do it.
@@vivektiwari2967 Good man, if you need help - just let me know. 40 seconds faster is less than 10% improvement. In 3 months ! You've got this. :)
Are long runs and adequate rest even the real problem here? It sounds like the kid may need more speed work???
He'll improve with (almost) whatever he does at this stage, if he just focussed on running 20 minutes of intervals split up from 1-5 mins, he'll break 20 mins. The question is how can he optimise his improvement, short and long term, and sustain improvement for a long time. To get the best possible result he wants to improve both his endurance and speed.
I have the same problem 😂❤ i want to run sub 20 min
This is not a problem, Bright Mind. This is an opportunity for adventure.
@@leegrantham yup I do sub 25 5k training to sub 20 min
The problem is that for the normal people, injuries come usually faster as the PBs...
You try to push the limits, but your body has another opinion..
All these intervals if you don't have a very good aerobic base are very hard as weekly routine
Injuries are part of the game but don't need to be as frequent as you say.
Keep it simple and apply volume, speed, hills gradually. Be risk adverse, because progress cannot happen if you're sidelined.
Consistency is key.
M - recovery
T - Easy
W - intervals - start small, gradually increase
T - Rest
F - recovery
S - Easy
S - Long run - Easy, gradually increase.
Take out 1/2/3 easy/recovery runs, but tread careful.
Good luck!