Did a 5k run a couple weeks ago without any actual training other than just going for a run every couple days. So naturally I had to take 6 or 7 walking breaks in between, but still got over the line in 36:48 min. Now I got myself a Forerunner 45 and doing some actual trainings to ideally finish next years run sub 30
@@harleyvanwalraven3073 Don't be a dick - this guy's getting out and running at his pace and progressing with a plan and motivation. Crack on @lukasmenke5548!
Did my first 10km last year and fin first over 50 in a time of 43:49 was over the moon,I'm am doing the same race next Tues, hopefully I can do better.I've done a lot more speed session since so feeling I can do it 😊
Great viseo. I am 43 and run my fastest Park Run last month @ 19.49. Tempo sessions and intervals were the game changer for me. And base mileage of course.... Kepp it up girl. Great video.
I just ran my first ever 5k last weekend and as a previous non-runner I was really proud bc I ran the entire way in a faster pace than I had during training. But now I'm ready to get faster lol so this is perfect timing. Thank you Phily!
34 year old guy here been running since Sept 2022--fast forward to now I'm averaging 70miles/wk...7 days a week running. My HM pb is up to 1:34 and my best 5k so far is 19:37. Really trying to get my 5k PR down to 17min by next year. And have the St Jude marathon I'm really trying to get under 3hr this December. These kinds of 5k-specific workouts have really improved my running in general, all the way up to the longer distances. Looking to include more variety, so these may be just what I need. Thanks
This video is gold, PHILY! I love how entertaining and fun you are, but also give me some helpful run tips. I’m trying to improve my marathon time so I’m working on the 5k this summer. Still 30 seconds off from sub 20 but these workout sounds awesome to chip away at my time. Thank you!
Just did your 500/200 workout and loved it. I tried 500 @ 4:55 then 200 @ 4:45 min/km. Ended up doing 4:45 then 4:30 min/k. Sort of realised if you run the 500 too fast you won't have anything left for the 200. I only did 4 for now to try but will do it again. By the 3rd rep the 500s were feeling easier
I just finished my hill speed session of the week: 16x45s with jog down recovery. I almost die. Hills are the devil. I miss the road. Stay away from inclined surfaces people, they are no good. Also, note for future Carlos: bring water, please
Phily, thank you for posting great content. I have used your interval workouts with great results in my 5k and 10k times. And I love your British sense of humor! Two questions for you if you are kind to provide your perspectives: 1. Is it possible to continue to improve 5k times just by virtue of being consistent week after week, without increasing mileage or intensity. For example, I run 15 miles per week, 2 maintenance runs, one long run, one HIIT workout per week. I am 51, male, and started training 2 years ago. I have not increased mileage and intensity of exercises other than the HIIT session, and my times keep improving. I am at 24:00 for the 5k which is a lifetime best for me! 2. Does increased flexibility lead to better 5 k times. I added flexbility to my training a month ago and my 1.5 mile time improved by 15 seconds, my 5k time improved by 30 seconds. I can only attribute that to improved flexibility, as I am certainly not younger than a month ago! Best regards from Texas, US.
Too bad your coaching spot filled up but I may say I download your free running plans so am ready to get to work thanks so much , am hoping to run 2:55 marathon❤️🙌🎉
Absolutely loved this video! Any chance there might be a half-marathon version in the near future? Just signed up for one in October and would love some more tips! 😅
Most awesome set of sessions I have seen! I may feel differently after trying them all. (EDIT: loved the hill sprints one on a treadmill. Adjusted to standing recovery 15 seconds with 30 seconds between sets).
Just discovered your channel, love the instruction content, thank you. I would love to see single season plans in video shorts but maybe that’s just me. Keep posting amazing content x
Thanks for these tips! I’m currently training for a Half in September, but was planning on going for a 5k pb at the start of winter so have bookmarked this video! My t-shirts arrived this morning. I love the designs!! Sorry that people have been stealing them
Hi Phily, I just wanted to say thank you for this video! I'm very naughty and don't follow any sort of plan and don't tend to mix up my sessions other than just going out for a particular distance and then doing a fast one at parkrun most weeks. This video helped me actually check what my tempo and easy paces should be- turns out I've been going waaaay too hard on my easy runs which explains why I then struggle to pick it up when I want to. I've really been struggling to find my running mojo recently but watched this last night and have just got home from doing your ladder session and I feel amazing- best session I've had in ages!! Definitely going to make it a regular thing (that 800m push is hard!) and try some others as well! Thank you!
Some really great tips. Definitely will be trying these!! Got my #LoveTheGrind T shirt today, I LOVE IT!! Keep up the great work Phily! (and Daniel of course!)
Practical question: do you program these sessions as workouts on your watch, with time/distance queues? Or do you just glance at your watch all the time? I don't have access to a track for instance, so can't tell what 400 m is without looking ... Also, when i look for workouts on Garmin connect, all I get are fitness workouts ... So running workouts: to program myself (except for the ones from the Garmin coaches in the training plans)?
Philly I see you live near-ish Lyme Park as there was a clip of you running there. You should make a video of you and Daniel trying the park run there. It’s brutal with the hills! Although you’d have no problem I’m sure!
Gday phily. Tuning into your content from Queensland Australia 🇦🇺 As an Aussie tradie I am normally to rooted of an arvo after work to do any exercise. However im just getting back into fitness and your videos help a lot! Very chilled and not to overwhelming. Im curious…….. what is your breathing technique when running? Do u breath through your mouth? Or nose? Or both? Thanks heaps. Keep being awesome. 🤘🇦🇺
I don’t really have a conscious breathing technique.. It just kind of happens, so whatever feels natural (probably both?). The only thing I do really is when it’s tough or I feel crappy is I count (1,2 in, 3,4 out) alongside my steps to find a good rhythm :)
@@PhilyBowden thanks heaps for getting back to me. 🤘 oh sweet I usually do try and just breathe to the rhythm of my run. (Sounds like a song) lol. I do prefer to run without headphones so i can hear my breathing. Hopefully im heading im the right direction. Also do u do any weight training? Thanks heaps phily.
Really like all kinds of these sessions and have done them all, but at the moment im doing more 3k trainging, so they are a little bit scaled down and faster. A Workout i also really enjo when im in 5k training is a progressionrun starting at tempo pace and you get faster every kilometer until your a bit faster than your 5k pace. This should take you around 6-7k for the run, so you can get used to the feeling of running neg. splits and you get used to shifting gears in the last kilometer, even when it hurts.
Hi Phily, I do lots of hills for strength but never do hill sprints - very difficult to gage what elevation overall for the 60 seconds? What would you say would be the ideal climb in meters? Love the videos :)
How oftern should we incortporate all of these workouts in like would u suggest 2 placed somewhere in the weekly schedule or what? Also if I know this is a lot to ask but as a 22min runner with what i feel like is a lot of potential but know clue what my pace is and etc, what would be a good weekly run schedule?
Is training for a 5k still effective if I can only go twice a week (in addition to volleyball twice a week) or should I try to get in three runs a week?
My local hill is 11-13% over 1km. Is this too steep for hill repeats (noticed the video mentioned 6-8%)? The only other significant hill in my area is around 4-5% avg over 8km but it is 5km further away and also involves first climbing the ‘big hill’. Current pb (parkrun) is 24:10 and started running last September after 20 years of basically no exercise.
Hi there, perhaps Philly or another experienced athlete may respond but personally I'd go with the 11-13% hill rather than the 4-5% one. It will be harder to keep the leg speed up but you'll get more benefit overall. Maybe find the flattest part of the 11-13 one as you only need 60s worth max for the session from this video, not the whole 1K. If it's your first time doing hill reps, go easy and just lay down a marker to improve on! Especially if it's hot and out in the open. My "favourite" local hill for reps is also steep but has the benefit of being off-road with tree cover. Also less people will see me suffer 😂
Opposite advice here...I recently read that over 9% grade there is no increased economy in "running" than hiking. I live at the bottom on 11% grade on both sides, I can say that 3 months of weekly hills on my treadmill have made hills my friend. I still have to hike the 11+% or be destroyed. But look at the elite mtn running, they aint joggin up those inclines
I've done the first 2 races of a 3-race 5k series, PB'd in both 30 secs on the first and a further 18 secs on the second to get my first ever sub-17. The intensity in training has been a little tough, but just about manageable. Should I swap up my sessions which have been (wk1&2)5x 2k reps, 8x 400m reps and Parkrun, (wk3) 4x 2k, 8x 400m (wk4) Race, x4 2k reps on a 4 week cycle? The rest of the running is easy with maybe some strides towards the race and volume is around 80-100km/week. I'd appreciate any recommendations 😊
I’d definitely mix up the sessions, sounds like a lot of repetition (and 3 hard days per week? That’s quite a lot!, maybe try alternating a 2-3 session week with a 1-2 session and ParkRun/race week). I’d definitely add in some 1k reps, and 200s, maybe throw in the ladder workout one week, or swap the 5 x 2km session one week with 3 x 1k, 4 x 400, 4 x 200 - varying the paces run in sessions by doing longer vs shorter reps, hence running faster for say 200s than you would for 400s, will get your speed up
When you refer to ‘tempo’ do you mean ‘Threshold’? Hot topic… is tempo threshold or is threshold..threshold… tempo in my world is marathon pace and threshold probably 1/2 Marathon pace..
@3:35 a 150 all out sprint would take you at least 5 minutes to do the next one. did you even execute a single all out 100m sprint? sorry to say this but most of the introduced sessions are way to complicated especially for new runners.
Great video, thanks Phily. Maybe it's me and my maths are off but for the alternators training you say that one set is 800+200+300+200 which seems to be 1.5km. So 6 times would be 9k no ?
The 6km is just for the effort volume, all of them will be longer if you include the recovery in your maths yeah, but we tend to talk about sessions in total volume for reps rather than including recoveries!
For me this is quite funny. I'm still trying to reach 15km/hr, let alone endurance!! But there's hope. I can maintain 11km/for 5 minutes before i start spilling into my anaerobic zone so at that point I stop and jump over to weight training 😂😂
Does nobody do 1 to 3minute hill reps anymore? Alot of the old schoolers firmly believed in the odd hill session , gets the HR up quick and is nearlly more a mental strenght workout than time bases one
Did a 5k run a couple weeks ago without any actual training other than just going for a run every couple days. So naturally I had to take 6 or 7 walking breaks in between, but still got over the line in 36:48 min. Now I got myself a Forerunner 45 and doing some actual trainings to ideally finish next years run sub 30
I've got that watch and it's seen me through many PBs! Get your weekly mileage up steadily and you'll beat sub 30 in no time :)
I've got that watch and it's seen me through many PBs! Get your weekly mileage up steadily and you'll beat sub 30 in no time :)
@@harleyvanwalraven3073 Don't be a dick - this guy's getting out and running at his pace and progressing with a plan and motivation. Crack on @lukasmenke5548!
IF you had been going for a run every couple of days, why would you need to take 5 or 7 walking breaks to do 5 Km ?
Did you keep with it? How did it go?
I used these for my speed workouts as part of my plan. Every week my neighbour finds me lying on the pavement crying 🤣
Did my first 10km last year and fin first over 50 in a time of 43:49 was over the moon,I'm am doing the same race next Tues, hopefully I can do better.I've done a lot more speed session since so feeling I can do it 😊
Great viseo. I am 43 and run my fastest Park Run last month @ 19.49.
Tempo sessions and intervals were the game changer for me.
And base mileage of course....
Kepp it up girl. Great video.
Last night I was searching for tips and ideas for improving my 5k time then Phily comes through with a vid this morning yesss✨ thank you!
I’m psychic!
I just ran my first ever 5k last weekend and as a previous non-runner I was really proud bc I ran the entire way in a faster pace than I had during training. But now I'm ready to get faster lol so this is perfect timing. Thank you Phily!
34 year old guy here been running since Sept 2022--fast forward to now I'm averaging 70miles/wk...7 days a week running. My HM pb is up to 1:34 and my best 5k so far is 19:37. Really trying to get my 5k PR down to 17min by next year. And have the St Jude marathon I'm really trying to get under 3hr this December.
These kinds of 5k-specific workouts have really improved my running in general, all the way up to the longer distances. Looking to include more variety, so these may be just what I need.
Thanks
signed up for a 5k in september and want to reach my big goal to run sub 20 minutes. I think your tips give me the last push
Strides and slow weekly mileage? What's ur training plan?
3-4 runs a week. easy pace most of the time, sometimes fast runs.
@@antonpt706 good luck! you’ve got this :)
@@roryfollinpiano2161thank you :)
Record it :)
This video is gold, PHILY! I love how entertaining and fun you are, but also give me some helpful run tips. I’m trying to improve my marathon time so I’m working on the 5k this summer. Still 30 seconds off from sub 20 but these workout sounds awesome to chip away at my time. Thank you!
My time for 5km is 16:42 now trying for sub 16 this season! Awesome advice thanks for posting this Philly !.
Wow you're so strong and fast
My time is 19:09 I know it’s not very realistic but my goal for next year is a sub 16
46 yo just getting back into running after a 8 year break. Looks like a good channel to watch. Cheers.
Just did your 500/200 workout and loved it. I tried 500 @ 4:55 then 200 @ 4:45 min/km. Ended up doing 4:45 then 4:30 min/k. Sort of realised if you run the 500 too fast you won't have anything left for the 200. I only did 4 for now to try but will do it again. By the 3rd rep the 500s were feeling easier
Love to see this! It’s a balancing act for sure! And I’m the same - I feel better as I get deeper into sessions a lot of the time!
I just finished my hill speed session of the week: 16x45s with jog down recovery. I almost die. Hills are the devil. I miss the road. Stay away from inclined surfaces people, they are no good. Also, note for future Carlos: bring water, please
Phily, thank you for posting great content. I have used your interval workouts with great results in my 5k and 10k times. And I love your British sense of humor! Two questions for you if you are kind to provide your perspectives:
1. Is it possible to continue to improve 5k times just by virtue of being consistent week after week, without increasing mileage or intensity. For example, I run 15 miles per week, 2 maintenance runs, one long run, one HIIT workout per week. I am 51, male, and started training 2 years ago. I have not increased mileage and intensity of exercises other than the HIIT session, and my times keep improving. I am at 24:00 for the 5k which is a lifetime best for me!
2. Does increased flexibility lead to better 5 k times. I added flexbility to my training a month ago and my 1.5 mile time improved by 15 seconds, my 5k time improved by 30 seconds. I can only attribute that to improved flexibility, as I am certainly not younger than a month ago!
Best regards from Texas, US.
Great info, great on camera presence, and a ridiculously impressive run time. Appreciate you putting this together!
Too bad your coaching spot filled up but I may say I download your free running plans so am ready to get to work thanks so much , am hoping to run 2:55 marathon❤️🙌🎉
Absolutely loved this video! Any chance there might be a half-marathon version in the near future? Just signed up for one in October and would love some more tips! 😅
I really need some structured training, thanks for the inspiration. My goal is to get sub 19. Fastest 5k this year has been little over 20 mins.
Most awesome set of sessions I have seen! I may feel differently after trying them all. (EDIT: loved the hill sprints one on a treadmill. Adjusted to standing recovery 15 seconds with 30 seconds between sets).
Yay you tried it!!
@@PhilyBowden I think it is a very good workout.
Genuinely the best running tips video I have ever seen
I'm about to start your 5k plan, so this is exactly on time for me!
Smashed by 5k PB today, thanks to your workouts and tips🎉
Thanks from France ✌️🔥
Thanks Philly, will give some of these sessions a go.
Nice one's. Going to try it. Thank you.
Great video. Thanks for some new ideas to help keep my training interesting and fresh.
Just discovered your channel, love the instruction content, thank you. I would love to see single season plans in video shorts but maybe that’s just me. Keep posting amazing content x
Thanks for sharing training tips. What brand and model are your green sunglasses? They look great on you.
I’m more than halfway through my current 5k training plan, but will definitely incorporate some of there in my next one. Thanks!
This is exactly what I needed! Thanks Philly!
Yes , I'm doing those workouts, looking forward to these. Many thanks Philly
Always great to celebrate with those special to you
Thanks for these tips! I’m currently training for a Half in September, but was planning on going for a 5k pb at the start of winter so have bookmarked this video!
My t-shirts arrived this morning. I love the designs!! Sorry that people have been stealing them
Awww yay glad you got your t-shirts, love the grind!
I'm a bit of late comer to this vlog but great sessions and really informative - I will definitely try these out! Thanks for sharing!
In your 5k training plan in tuesday repetition is it all out or your goal race pace"
Thanks for your help and information.
Hi Phily, I just wanted to say thank you for this video! I'm very naughty and don't follow any sort of plan and don't tend to mix up my sessions other than just going out for a particular distance and then doing a fast one at parkrun most weeks. This video helped me actually check what my tempo and easy paces should be- turns out I've been going waaaay too hard on my easy runs which explains why I then struggle to pick it up when I want to. I've really been struggling to find my running mojo recently but watched this last night and have just got home from doing your ladder session and I feel amazing- best session I've had in ages!! Definitely going to make it a regular thing (that 800m push is hard!) and try some others as well! Thank you!
It’s a common issue, lots of people Han their easy runs! I promise if you slow your easy runs down your sessions/races will get faster!
You are an amazing person, keep going,
Great advice and some interesting workouts, will give them a try
Some really great tips. Definitely will be trying these!! Got my #LoveTheGrind T shirt today, I LOVE IT!! Keep up the great work Phily! (and Daniel of course!)
I’m definitely going to need to incorporate these in to my weekly training!
This is all very interesting phily but when are you going to do another vid on the really important stuff, decorating, sanding, knotting etc?
Bloody brilliant. I'll be trying all of these beauties. :) Thanks
Had to pause multiple times to get that all down on paper 😜
Definitely going to be trying these and will let you know how it goes!
I recently ran my pb of 16.47
I think it's great to mix it up - keeps your body guessing.
I've always done 700m as that happens to be a circuit at my local park. 😂
Great video Phily. Thanks!
Great video!
Subscribed
Very easy decision 😊
Practical question: do you program these sessions as workouts on your watch, with time/distance queues? Or do you just glance at your watch all the time? I don't have access to a track for instance, so can't tell what 400 m is without looking ... Also, when i look for workouts on Garmin connect, all I get are fitness workouts ... So running workouts: to program myself (except for the ones from the Garmin coaches in the training plans)?
great vid how are you supposed to spread all of these out during the week without dying?
Can you make a video about your shoe rotation, explaining each shoe 😊
Love to hear everything in k‘s instead of miles! 😂
Philly I see you live near-ish Lyme Park as there was a clip of you running there. You should make a video of you and Daniel trying the park run there. It’s brutal with the hills! Although you’d have no problem I’m sure!
Gday phily. Tuning into your content from Queensland Australia 🇦🇺
As an Aussie tradie I am normally to rooted of an arvo after work to do any exercise. However im just getting back into fitness and your videos help a lot! Very chilled and not to overwhelming.
Im curious…….. what is your breathing technique when running? Do u breath through your mouth? Or nose? Or both?
Thanks heaps. Keep being awesome. 🤘🇦🇺
I don’t really have a conscious breathing technique.. It just kind of happens, so whatever feels natural (probably both?). The only thing I do really is when it’s tough or I feel crappy is I count (1,2 in, 3,4 out) alongside my steps to find a good rhythm :)
@@PhilyBowden thanks heaps for getting back to me. 🤘 oh sweet I usually do try and just breathe to the rhythm of my run. (Sounds like a song) lol. I do prefer to run without headphones so i can hear my breathing. Hopefully im heading im the right direction.
Also do u do any weight training?
Thanks heaps phily.
Thank you, great video and will certainly use. Good effort on the Simpsons insert
Great tips as always Pdog 🎉
That ladder racing looks fun.
Interesting take. Thanks a lot!
I’m planning to try get a new 5k PB in the next few weeks I’ll definitely going to try out one of these 🥶
Really like all kinds of these sessions and have done them all, but at the moment im doing more 3k trainging, so they are a little bit scaled down and faster. A Workout i also really enjo when im in 5k training is a progressionrun starting at tempo pace and you get faster every kilometer until your a bit faster than your 5k pace. This should take you around 6-7k for the run, so you can get used to the feeling of running neg. splits and you get used to shifting gears in the last kilometer, even when it hurts.
What's the minimum weekly mileage I should be at before integrating 5k workouts? And how long should my long run be?
More content like this, please.
Hi Phily, I do lots of hills for strength but never do hill sprints - very difficult to gage what elevation overall for the 60 seconds? What would you say would be the ideal climb in meters? Love the videos :)
How oftern should we incortporate all of these workouts in like would u suggest 2 placed somewhere in the weekly schedule or what? Also if I know this is a lot to ask but as a 22min runner with what i feel like is a lot of potential but know clue what my pace is and etc, what would be a good weekly run schedule?
Thanks
Is training for a 5k still effective if I can only go twice a week (in addition to volleyball twice a week) or should I try to get in three runs a week?
How to track all this time’s distance so on I’ve a Garmin 235 forerunner don’t think it has and off this tracking stuff
So how would I structure this? If i do speed twice a week? Tuesday hills amd Thursday the 700m thing? Then next week the others etc etc.
Hi Philly, sorry my math might be out but is the final workout repeat 4 times as each block is 1.5km?
I wasn’t sure if I misunderstood the workout or the repeats. I think you’re right.
Looking forward to those hills splits ...😂
Can you do one of these videos for 10k, Half Marathon and Marathons please
My local hill is 11-13% over 1km. Is this too steep for hill repeats (noticed the video mentioned 6-8%)? The only other significant hill in my area is around 4-5% avg over 8km but it is 5km further away and also involves first climbing the ‘big hill’.
Current pb (parkrun) is 24:10 and started running last September after 20 years of basically no exercise.
Hi there, perhaps Philly or another experienced athlete may respond but personally I'd go with the 11-13% hill rather than the 4-5% one. It will be harder to keep the leg speed up but you'll get more benefit overall. Maybe find the flattest part of the 11-13 one as you only need 60s worth max for the session from this video, not the whole 1K. If it's your first time doing hill reps, go easy and just lay down a marker to improve on! Especially if it's hot and out in the open. My "favourite" local hill for reps is also steep but has the benefit of being off-road with tree cover. Also less people will see me suffer 😂
Opposite advice here...I recently read that over 9% grade there is no increased economy in "running" than hiking. I live at the bottom on 11% grade on both sides, I can say that 3 months of weekly hills on my treadmill have made hills my friend. I still have to hike the 11+% or be destroyed. But look at the elite mtn running, they aint joggin up those inclines
I did the hill sprints and nearly died. Those are so crazy!
Is it best to avoid tracks? Because I feel more prone to injury when running track due to running in constant “circles”…
Superb video
Great one!
I have been doing your 5k plan where in the schedule would we sub some of these for the other workouts?
I've done the first 2 races of a 3-race 5k series, PB'd in both 30 secs on the first and a further 18 secs on the second to get my first ever sub-17. The intensity in training has been a little tough, but just about manageable. Should I swap up my sessions which have been (wk1&2)5x 2k reps, 8x 400m reps and Parkrun, (wk3) 4x 2k, 8x 400m (wk4) Race, x4 2k reps on a 4 week cycle? The rest of the running is easy with maybe some strides towards the race and volume is around 80-100km/week. I'd appreciate any recommendations 😊
I’d definitely mix up the sessions, sounds like a lot of repetition (and 3 hard days per week? That’s quite a lot!, maybe try alternating a 2-3 session week with a 1-2 session and ParkRun/race week). I’d definitely add in some 1k reps, and 200s, maybe throw in the ladder workout one week, or swap the 5 x 2km session one week with 3 x 1k, 4 x 400, 4 x 200 - varying the paces run in sessions by doing longer vs shorter reps, hence running faster for say 200s than you would for 400s, will get your speed up
for that last workout, is there any rest between sets?
How do you schedule those workouts for a week? You've mention 3 kind of workout sessions. Is that suppose to be done in a week after a week?
When you refer to ‘tempo’ do you mean ‘Threshold’? Hot topic… is tempo threshold or is threshold..threshold… tempo in my world is marathon pace and threshold probably 1/2 Marathon pace..
Será que após os 40 anos (42anos) é possível correr os 5000m abaixo de 16min.?
@3:35 a 150 all out sprint would take you at least 5 minutes to do the next one. did you even execute a single all out 100m sprint?
sorry to say this but most of the introduced sessions are way to complicated especially for new runners.
Love the video
I’ve did 6 park runs lately for the first ever!! I’m 57 and my PB is 30.31
I can’t get it under 30. I have to walk at least twice for about 30 seconds
The alternators would take you to almost 10k distance, no? Or did I understand wrong?
Where can I get that cat poster?
Whats the first calculator you showed ?
Great video, thanks Phily. Maybe it's me and my maths are off but for the alternators training you say that one set is 800+200+300+200 which seems to be 1.5km. So 6 times would be 9k no ?
The 6km is just for the effort volume, all of them will be longer if you include the recovery in your maths yeah, but we tend to talk about sessions in total volume for reps rather than including recoveries!
@@PhilyBowden Thank you !!
@@linab.6586 I was thinking exactly the same thing. Makes sense now.
Love ir Thank hoy ❤
So my goal is to run sub 20 and then If I go to districts is 19:10
My mind is full of things when i start running 🎽
phily💖
11:14 Isn't that 9k? If you're doing 1500m intervals.
I think she meant to say: repeat 4 times.
Just got back from the local track doing the ladder. Shredded me up pretty good! Might have had to walk a few times during the "recovery jogs" haha
For me this is quite funny. I'm still trying to reach 15km/hr, let alone endurance!! But there's hope. I can maintain 11km/for 5 minutes before i start spilling into my anaerobic zone so at that point I stop and jump over to weight training 😂😂
Ran my 5k pb last week time being 18:30 😁
Wow! Impressive
Qual relógio vc usa?
how much time did it took you too go 5km under 16min
Does nobody do 1 to 3minute hill reps anymore? Alot of the old schoolers firmly believed in the odd hill session , gets the HR up quick and is nearlly more a mental strenght workout than time bases one
My running club does hill sprint sessions instead.
It’s usually 10 reps, each one taking a little under 30s
Been running since the mid 80's, "ladders" were called pyramids 😁