✅ Become a Better Runner in 4 Minutes: https:/nicklasrossner.com/runfaster UPDATE: Regarding protocol #3 I say as much as 10%. The mean was 7.2%. Individuals did higher though. Regarding protocol #4 That was a wrong reference. Its a mistake that I did not see before I published. Regarding protocol #5 The mean is 7% not 10-15%. Regarding protocol #6 The protocol is not the exact as in the reference. The principles still hold with a 1:1 training/rest short HIIT.
Hello Mr Rossner, thank you so much for your contributions; your videos are awesome ☺ Following question: if one follows one of these methods, for example the Tabata-method, will one really be able to improve speed over time from 10 km/h to 20 km/h? TU 🌞
Hello Nicklas! I have been using the Runna app for 4 weeks, and so far, I'm loving the structured routine for a half marathon goal. I have a Spartan Race Beast this December and loving the sport with running again. Also, I came across your channel and been loving your videos as I'm applying them ever so slowly but making gradual improvements. Thanks my man 💪
Thats awesome 😄 I hope you crush it at the spartan race - it is something I’m yet to experience but it’s on the bucket list 😊 And thanks - I appreciate it 🙏
Very interesting! The frequency (per week) of the higher effort interval sessions is surprising and contrary to what I understand most high-performing club runners are currently doing. Perhaps best considered as a specific period within a longer (than six weeks) training plan?
That is all well and good, but tells me nothing when you dont include the starting point of the participants in all these studies. A couch potato will see increases no matter what they do.
Hi the protocols are interesting and they are widely used amongh runners either if they use running by distance (e.g 6*1k 2' rest or 12*400m 1' rest or easy jog) what is not that clear is the intensity sometime referred to hard, or %vo2max or %HR i think the intensity must be defined equally in various protocols..how do you compare 4'@90%effort and 15' 85%HRMax or 10" Sprint or 20" all out
Hi Nicklas, great video! Interesting studies 😊 Currently I'm doing intervals once a week: 1km x5, or 2km x3 Plus two weekly easy runs in zone 2 and a long run including some tempo fractions (I'm preparing a half marathon) My weekly average is 50km, I trained for 6 months now Do you think one interval session a week is enough for working on speed? Or should I do more? My fear is to overtrain Thank you, waiting for your next video!
✅ Become a Better Runner in 4 Minutes: https:/nicklasrossner.com/runfaster
UPDATE:
Regarding protocol #3
I say as much as 10%.
The mean was 7.2%. Individuals did higher though.
Regarding protocol #4
That was a wrong reference. Its a mistake that I did not see before I published.
Regarding protocol #5
The mean is 7% not 10-15%.
Regarding protocol #6
The protocol is not the exact as in the reference. The principles still hold with a 1:1 training/rest short HIIT.
Hello Mr Rossner, thank you so much for your contributions; your videos are awesome ☺ Following question: if one follows one of these methods, for example the Tabata-method, will one really be able to improve speed over time from 10 km/h to 20 km/h? TU 🌞
Tnx, I will do them all!
You’re welcome 😄
I hope they help you run fast!
Hello Nicklas! I have been using the Runna app for 4 weeks, and so far, I'm loving the structured routine for a half marathon goal. I have a Spartan Race Beast this December and loving the sport with running again. Also, I came across your channel and been loving your videos as I'm applying them ever so slowly but making gradual improvements. Thanks my man 💪
Thats awesome 😄
I hope you crush it at the spartan race - it is something I’m yet to experience but it’s on the bucket list 😊
And thanks - I appreciate it 🙏
Very interesting! The frequency (per week) of the higher effort interval sessions is surprising and contrary to what I understand most high-performing club runners are currently doing. Perhaps best considered as a specific period within a longer (than six weeks) training plan?
That is all well and good, but tells me nothing when you dont include the starting point of the participants in all these studies. A couch potato will see increases no matter what they do.
Hi the protocols are interesting and they are widely used amongh runners either if they use running by distance (e.g 6*1k 2' rest or 12*400m 1' rest or easy jog) what is not that clear is the intensity sometime referred to hard, or %vo2max or %HR i think the intensity must be defined equally in various protocols..how do you compare 4'@90%effort and 15' 85%HRMax or 10" Sprint or 20" all out
Hi Nicklas, great video! Interesting studies 😊
Currently I'm doing intervals once a week: 1km x5, or 2km x3
Plus two weekly easy runs in zone 2 and a long run including some tempo fractions (I'm preparing a half marathon)
My weekly average is 50km, I trained for 6 months now
Do you think one interval session a week is enough for working on speed? Or should I do more? My fear is to overtrain
Thank you, waiting for your next video!
I do 40 second hill repeats at a semi hard pace like Jacob Ingre does, not as manny reps as him of course. the hill is around 5 to 6% incline
Great