3 Weekly Runs | Must Do Workouts
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- Опубліковано 27 лют 2019
- Going out for a run is all well and good but have you considered planning them? Heather and Mark are here to give 3 workouts every triathlete should think about.
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What if we were to tell you that you could actually run faster by doing as few as 3 runs each week.
By stripping away some meaningless run mileage and targeting areas of your fitness in 3 specific run sessions, you can gain far more from your training.
Heather and Mark have been doing these sessions for year as well as most pro triathletes and runners… so let us talk you through these sessions, and how they can benefit you.
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Did you like these workouts? What is your favourite? Let us know 👇
What is your favourite?
Mild run on trail, with occasional fartlek seasoning :)
I did! I love/hate speed workout.:)
Thank You Guys exactly what I needed 🤗
Do you have a similar video for cycling? or does the same principle apply?
Uphills reps and progression runs
I cross my lactic threshold whenever I get out of bed in the morning. 😅
LOL
Same.
😂
😂
Me too
I just run. Im never gonna do a tri, I just love the tips.
I tried a tri once, not my jam. Looking for some virtual tips/support right now and came across this video
Are you worried about the swim?
Clear explanations.. Thank you so much, I will always remember these 3 Keys:
Speed Workouts
Tempo Run
Long Run
GTN = my best youtube subscription, hands down
Thanks 🙌
Love the screenshot prompt. Brilliant.
turns out I committed a rookie mistake: my first 6 months of triathlon training I was only doing tempo runs. Thanks for the videos Heather and Mark, GTN is my unofficial coach!
Laurence I'm sure you'll see a fast improvement now!
Glad to help 🙂
This channel is slowly growing to become one of my favorite channels on UA-cam. I'm learning so much about running, swimming, and cycling. Thanks heaps :)
Thanks for the nice comments - we're really glad you're enjoying what we do! 🙌
My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:
Another great video in this series. Love the way we can save the workouts to a file and keep them. Really good idea.
Just came across this since seriously getting into running and not knowing how to structure my week. This video alone is a game changer and simply explains each run and point 👍👍👍
Absolutely outstanding! Very informative!
Thanks for the share. Some thing I was looking for. Keep these coming.
Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again 👍🏻
It's nice watching you run in bahrain (my country)
What ever is said and done, if one wants to make it a life time habit,make sure never to get seriously injured, can make sure of it by doing proper before and after run warm up and stretching exercises,have a balanced food and drink intake,proper rest and adequate sleep.Make sure never to get dumped by oneself by negligence! About 120 minutes of running per week and some other alternative activities on other alternative days will ensure A harmonious trouble free happy life.Running at your own comfortable speed is the name of the game at the beginning,but the speed etc can be improved gradually as you keep on running with out a break.Appreciate the training instructions,but the basics should be kept in mind.,to make it a way of life.Have s healthy and A long life.! I have been running for now more than 40 years with the help of God! Greetings from Colombo Sri Lanka with love to all! 👍🌹🌹🌹
Great info guys love your videos and urs UA-cam channel !
Just shifted my running training intesity focus to a heart rate based one yesterday... It was weird doing a long run that slow after doing a half marathon on saterday. Regardess, this video was really insightful
I really appreciate this video so much so much. Thank you guys!!!
All great sessions. I love the speed work, especially when gearing up for an upcoming event!
do you think 10x400 on track is a decent speed work out aswell? Preparing for 5/10k?
Thank you for the video. That was very, very helpful.
Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.
Awesome work!
Great video. Thanks for the explanation. Very helpful for an amateur runner like myself.
Thank you so much GTN, i always running Trail every weekend......
Love that you did this in Dubai I can picture doing these drills in same sort of areas.
Great video! I remember people complaining in past videos that you didn’t give workouts to follow, good to see you listen to your fans! No reasons to complain now
Thanks 🙌
Great, I am in to running for few years now and I do things like those mentioned, but not exactly in this order, I will give it a try , Thanks a bunch
well explained and motivational, Thanks!
Brilliant vid, thanks guys 😀👍
Just what i needed! I started using map my run and these were the sessions they recommended for 3d/week training, thanks very much for the very thorough explanation. You two are my favorite hosts!
Also the scenic footage is gorgeous. Love the effort you put into production
@@5376odd thanks, that's great to hear you enjoy our vids.
Nicely covered all the key points!! RPE/HEAR RATE and pace...where to place in a week...and how long before a race...with some session examples...never watched a video where one covered all these points in one go. I know you have a couch to 5k with a similar explanation too..🙂. Awesome work by the team!!! Saving it to my running playlist.
Thanks basing my running schedule around this now!
Thank you for making this video!!
Great information and guide. Just realised some of your videos taken in Bahrain. 🇧🇭 my country.
Ty. Had to watch this twice!
Okay, 4th time watching this....will try this...speed/interval run.....tempo run.....long run on the weekend. Got it! We'll see how it works. My training is for first 10k. Ty
Really helpful thank you very much 👍👍👍
Thank you such a informative content :)
Love this video, very helpful.. :)
Long slow run! Favourite workout of whole week
Hill sessions is also a must trust me I have made alot of gains doing both Hill repeats and hilly long runs it builds strength and builds heart and lungs efficiency
Wow! I hope I look like that when I run hahaha! Love your videos!
I have done 2 half ironman. Your channel is best
Usually do my interval runs on the treadmill. Usually do either 5 x 400m with a 400m recovery in between or 4 x 800m intervals with a 400m recovery. Keeps the mind from wandering and the session isn't too long either. I still need work on slowing down my pace on the long runs though
i find it easier to do the opposite. using the treadmill to force my pace slower on the long runs.
Simple and concise. Thank you!
Thank you !
Thank you! I appreciate it:)
Nice workouts and I'd like to have percentages above for instance 10k pace, instead of seconds. Low level athletes will probably go faster then they should based on this.
Don't know who's gonna see this but I just recently found out about GTN and it really gave me new insight and helpful tips about running. Thanks!~~
We see it! Thanks for the feedback - we're glad to have you on board!
Nice. I run all out all the time almost everyday!!
Amateur runner here!!!
Very grateful for the info!!!!👏🏾👏🏾
Thanks alot!!
Very good Video. The essentials, nothing else. I really needed to be reminded of that for my first Ironman in less than 4 Month. Yes, I am afraid AF. And for the Workouts: I hate them all lol but what can you do :)
Good luck 👊
Are you aware of the book "Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.
I've been doing these sessions even before wathing this video so that really makes me feel like 'one of you guys' :D ..yey !
Been doing all these three workouts.
Intervals
Tempo
LSD
And it helped improve my pace
Maybe silly question, but how do you keep track of time and your running pace with intervals?
Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?
Motivated 👍
Thanks. This is a very informative video. :) How does strength training fit into this please?
Thnaks guys
Thanks
Great Video, wondering if you have done something on foot strike for beginners and running forum?
Thanks
Perfect for a running week 👍 favourite is the speed workout,seems to be able to get motivated easier for them. Tempo is hateful 😑
It's just got to be done 😅
tempos, like hill reps are such fun! ;-)
Great video, what would your ideal training week look like? Days/workouts?
ive been avoiding training but now i have to actually start training sooo :,)
Solid advice here
I just bought a pair of under armour sonic 2 hovr and they are bluetooth enabled !! They actually map my run and even give me tips on my stride now no need for my fitbit
Wow I have been watching GTN for a while now and just noticed a clip in this video was filmed in Bahrain where I lived for a few years :) Yalla Bahrain!
We had a great time in Bahrain - hopefully we'll be back one day!
Global Triathlon Network - I ran my first half marathon there. The heat, wind and sand certainly made it an experience to remember :)
Thanks for replying - keep up the good work and keep doing the hard yards
@@Didaw 🙌
I had a thought last night. I suck at swimming so, Tri is out of the question. BUT. I will run a half Marathon . . . or full Marathon.
Heym first of all thanks! Your channel is super helpful. The hard part in the speed run should it be in the highest heart rate zone or in the fourths?
thanks the suggestion for for these workouts..... what about recoveries run? at what HR & pace should it be?
Last week 15x 1min effort with 1:30 min recovery. On a Grass track
Hi Heather and Mark late to the party again. Just wanted to say very useful, I've always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I'm running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I'm 45 years old, thanks - Dave, Uxbridge.
Wow! Long run in zone 2!
I believe this still benefit to me
Thank you for these videos on how to improve on tour personal best 5k,
U said that if you did your speed training on Tuesday then you'll do the tempo on Thursday,
What do you do on Wednesday?
Basically what I'm asking is do you guys run everyday, what is best to rest in between jogs?
Thank you in advance
Louis
Hey Louis, we don't all run everyday - that's not to say you shouldn't, it's all down to personal preference. We'd recommend an easy run on Wednesday between those two sessions should you choose to run 🙂
Can you share exercises/stretching video before or post running.
I love you guys
🙌
I did this as a workout plan. 3 key runs with cross training. Ran my fastest marathon. Run less Run Faster!
Great work Jeri Stowell!
Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!
Great info - thank you I m preparing for Virtual London Marathon 03rd Oct 2021,any tips for me please?
when i run, i do 3 heavy runs and 4 runs just for enjoyment. Running is very fun, even if you aren’t the fittest like me
I've been doing this for probably 20 years (I've run for over 40). And I cross train three days as well.
What do you do when you crosstrain?
@@kyllianvanleeuwen8835 I weight train and definitely do squats, deadlift, calf raises, abs, plus upper body workout. That feels great too.
@@sojournern thnx!
Hey, thats bahrain, i could've joined you
Great video and explanation of run training. What I do not understand is why would you do km repeats for 4 km at 3-5 km pace. To increase speed shouldnt you do km repeats for 6-8 km at 3-5 km pace? The. You train yourself to run faster for a longer distance with rest in between after each km of course
The Avenue Bahrain ❤🏃♂️🏃♀️🏃♀️🏃♂️
Was not expecting that!
Love this video. Thank you. However just a couple of questions. Hills. When do we put them in? Also, brick sessions. Would you say any of these three runs can be used as part of brick work?
I’m a shift worker so really tricky to get it all in.
Cheers
Hi Edward, thanks for your comment. You can include hills instead of the speed session but it's better to put it earlier in your pre season training. As for brick sessions if you want a short one then try to add that on top. If you don't have time then depending on what cycle you are doing use your long or tempo run after your bike.
Heather Fell thank you. After I wrote this I read all the other questions and you guys had pretty much already answered my question so maybe should’ve deleted it. Just being a bloke about it. Anywho, thank you. Loved this video. X
I do like these videos although as someone who has only been running a few months, I feel like these videos aren't aimed at people at my level. The difference between my 5k Race pace, my slow 10k Pace and my flat out speed pace is not particularly large so running at 30-40 seconds per km below my 5K race pace is more like a slow run.
If the Tempo run is suggested at 85%-90% MAX HR, what is the recommended Heart Rate for the Speed Workout?
120% dude
That beard doesn't look very aero 😂
There is the possibility that the beard might create a "Supercavitating Torpedo" effect in the swimming leg - negating the overall aero drag experienced with the bike and run (rofl)
Hanno Coetzer shut the fuck up carl
Hi can you help me I need to no what my tempo run should be ? I'm comfortable ish at 7 minutes very comfortable at 7.30 also how many miles would you recommend? Thank you love your channel
the most difficult of all those run training actually the last one LONG RUN at 60-70% HR because most runners HR tend to drifting when we run more further and hard to keep it down without walking
Thanks for the awesome video and for the 'screenshot' workout! :)
Do you think it necessary to add sprints? E.g. 8 x 200m
I usually do that along with hills.
And instead of doing tempo and intervals in one week, I alternate weekly. Gives me space for those sprints and also and an easy recovery run.
So.. intervals/tempo. Sprints. Easy and long.
Thoughts?
Andrew it obviously depends what you are training for but if you're doing efforts as short as 200m I would try and up the number of them. Adding in strides of 60-80m at the end of a session is another way to promote leg speed and turnover.
Please guide on finding a good running shoe...
How would you adjust this for runners over 50 or would you just reduce workouts to these three?
Any suggestions for what the heart rate should be at for the speed sessions? I'd assume >90% for the 1min repeats. Thanks!
Andrew, yes they are hard. Try to focus on pace and effort level and maintain for all reps.
Question. I understand that this method is very efficient. But would it be worthwhile to double these workouts to 6 runs a week. I assume this is not optimal. What about running twice a day. A 5k every morning and a variety later in the day?
great videos thanks! i'm looking to pass a fitness beep test. been doing weighted 5ks, 10ks (more like 5k as i have to do exercises to cure knee pain), the beep test (incl 5 -10 reps in one go repeats) also 400 - 1000m repeats. no tempos or long runs yet (though the 5k and 10k surely add up?). only hitting 7.5 :(. any tips for beep test please? thanks
oh and 3x 45-1 hour strength training/crossfit style workouts/week approx
I crossed my lactic threshold watching this video.
hi there, loved the videos. i just did a 10k run with a pace of 5.19/km and now i want to sign up for a halfmarathon. i dont get what the difference is between a tempo run and a interval training?
I guessed all 3 :-)