That's some serious time improvement in one year! Thanks for sharing what helped you become a faster runner, I definitely noticed benefits from getting those long runs done!
@tworunningbrooms
Жыл бұрын
They're the foundation. We've seen lots of speedwork and tempo in your training but can't recall many hills, if that's correct?
@DevRunner
Жыл бұрын
Solid, well thought out advice as always! Great share! Keep pushing folks!
@tworunningbrooms
Жыл бұрын
Thanks Paul.
@NaomisAdventures
Жыл бұрын
Thanks for sharing
@marksmyth5505
9 ай бұрын
Brilliant advice, thank you 😊
@tworunningbrooms
9 ай бұрын
Thanks Mark
@nowRun76
Жыл бұрын
Excellent training information. I'm always looking for ways to make myself a little faster. Thank you for sharing.
@tworunningbrooms
Жыл бұрын
You're welcome, Bruce. Thank you for watching. #keeponkeepingon
@racheld1844
Жыл бұрын
I really enjoy hearing the little insights to your running journeys. John taking a carton of Ribena out for his first long run. Tbf, it’s probably a very similar mix to some of the modern sports drinks we get now. Not sure I’ll be knocking as much time off my 10k time but I’m always hopeful 😀
@tworunningbrooms
Жыл бұрын
I should have got Ribena to sponsor the Vlog 🙂Or come up with some clickbait like `Power up your long runs with this everyday energy drink'
@reluctantfellrunner
Жыл бұрын
Well done. Got to love those hill repeats.
@tworunningbrooms
Жыл бұрын
When they're done, yes...
@Runnerrwe
Жыл бұрын
Awesome work John and Dawn. I need to do more tempo and speed work. I add strides at the end of my runs but rarely do speed type sessions. I do long trail runs but would like to get faster if possible. Most of my runs are hill work or climbing on my treadmill. Thanks for sharing!
@tworunningbrooms
Жыл бұрын
I can see those 400s giving you that much-needed kick at 99.75 miles into your next ultra 😞
@alislimani7362
Жыл бұрын
thank you, very usefull
@tworunningbrooms
8 ай бұрын
Thanks for watching.👍
@RunThePlanet
Жыл бұрын
That's a good video. It would have been good to hear about the progressions times too. So you went 53, then 51, then 45, 39 kind of thing. (or wasn't I listening properly 😂 ) great tips as always and well done becoming Coaches !!
@tworunningbrooms
Жыл бұрын
Thanks Matt - was trying was maximum impact with the thumbnail etc. The progression was - November 53:18, April 44:xx, May, 42:xx, 40:xx then November 39:xx. So big gains in the first 6 months then a lot of hard work to get that last minute or so off.
@RunThePlanet
Жыл бұрын
@@tworunningbrooms yeah that's great. Let's see if I can join you as sub40er this year 😂
@Sean-ee3hc
5 ай бұрын
Nice vid! Did you do any base runs during the week? Something like 30-40 min runs in the long run tempo?
@tworunningbrooms
5 ай бұрын
Yes club I was in had a session every fortnight that started at 25 mins tempo and edged up to 40.
@Sean-ee3hc
5 ай бұрын
@@tworunningbrooms what i meant with base run is for example a 20-40 min run in a very slow pace (popular zone 2 running)? My Garmin has daily suggestions for me, and most of my runs are so called base runs. The rest are pretty similar to what your video shows.
@tworunningbrooms
5 ай бұрын
@Sean-ee3hc ah yes. The mire extra running I did at 70% effort or Z2 the more progress I made. A year after I did the same race in low 36 after adding in extra easy runs
@ashleyspencer3664
Жыл бұрын
Great insight, be interested how you increased your weekly mileage. Also how long it took you to go from 39 to 33. 👍
@tworunningbrooms
Жыл бұрын
Thank you Ashley. I didn't set limits on a week's mileage using any sort of strategy, 10% or otherwise. I just ran when I felt I could. I got up to 40-50mpw by the time of the first sub 40. There is a previous video on the channel on how I got the 33 mins - it first happened in August 2003, less than 4 years after my first 10k.
@ashleyspencer3664
Жыл бұрын
@@tworunningbrooms found your other video. Another great one to watch. Thanks.
@davidhamed8613
6 ай бұрын
You mentioned the running paces the first type of run .. but failed to mention the paces fir the other three ??
@tworunningbrooms
6 ай бұрын
In proportion to the first.
@RunSensible
Жыл бұрын
Can I ask you guys for some advice. I'm looking at doing a running coaching qualification. Can you recommend? Great video, John. I love your information and lived experience. Keep these videos coming. 👌
@tworunningbrooms
Жыл бұрын
Thanks Neil. We've gone on the England Athletics pathway. We have the Leadership in Running Fitness qualification and are 3/4 of the way through the Coach in Running Fitness. It looks as if Athlerics Ireland has a similar model with 5 levels depending on how far you want to process. I'm sure you'll make a splendid coach with your knowledge and clarity of explanations. www.athleticsireland.ie/coaching/how-to-become-a-coach
@tworunningbrooms
Жыл бұрын
Hi Neil - answer re coaching below
@RunSensible
Жыл бұрын
@@tworunningbrooms nice one, John. Sorry not sure how I missed this. The Athletics Ireland course looks OK but there are a lot of AI qualified coaches knocking about. I'm looking for something more specific to endurance running. Thanks for the insight though. 👌
@tworunningbrooms
Жыл бұрын
@@RunSensible if you go through the UK system you can specialise in endurance based coaching. Our course covers running from track, road, xc, fell and ultra running so qualifies us as endurance coaches. I think you need to be EA (or equivalent in Scotland, Wales and NI) to be able to complete it though.
@RunSensible
Жыл бұрын
@@tworunningbrooms thanks.
@PoetWithPace
Жыл бұрын
Headline looks familiar? 😉
@tworunningbrooms
Жыл бұрын
Haha. It was 80% filmed when we saw yours pop up last night 😀
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