I'm attempting to get a PB 10km this weekend and hopefully break 50 mins! Any tips on how to prepare best for it over this week? I love a nice easy run!! Thanks :)
@krzywywlos
Жыл бұрын
How to find my current halfmaraton pace? Can I base on my latest 5k runs?
@thisguy2973
Жыл бұрын
For my running, I understand pacing to a degree, but due to trying out a better running form, I find myself in Zone 5 most of the time. The training I’ve been doing has been a running form where the tempo of my run is the same, but the stride behind me changes if I need to go fast, maintaining that same tempo to reduce the chances of IT band syndrome. What can I do differently?
@MattG92
Жыл бұрын
Yes! In the calculators you say to put in a current racing result (e.g. 50 min for a 10km) to get your paces, but if you do this and you're striving for a 40 min 10km, aren't the paces they give you just going to keep you at the 50 min 10km result? I'd assume if you want to run the 40 min 10km, you should put this into the pace calculators so that you train and the paces required to achieve your goal?
@shanewilson199
Жыл бұрын
Is that Greenwich park? I’m an Aussie but I lived in woolwich for many years, and used to run up and down that hill that went through the middle beside the toilets and observatory.
@prj259
Жыл бұрын
Great video and refresher on paces. I recently completed a 20:01 5k, and ran 3:20 marathon last year. My easy runs are 9:15-9:30 min/mile. Tempos are right around 7:00 min/mile, and 400 M repeats are 1:22 ( 5:35 min/mile). I also run recovery run slower than 10:00 min/mile pace. Short strides are awesome way end to your easy runs. I find long tempo runs the hardest ones to do
@peyton6855
Жыл бұрын
Genuinely curious, what does your training week look like?? Your 5k is my goal time lol
@prj259
Жыл бұрын
@@peyton6855 I am running six days a week. Long runs are currently 14 miles. 3-4 Six/Seven milers easy, plus one track workout in there. Average around 45 miles per week. Of course, some weeks are less due to work commitments, and on the higher end i am closer to 50 miles. Right before a marathon I will increase mileage to about 60-65. I have no marathons planned this year, and hoping to make the cut for Boston 2024. Keeping it nice and easy for the rest of the year with a few half marathons. I am 52 years old, and started running about 2.5 yrs ago
@liamroche1473
Жыл бұрын
I like the fact that Sarah emphasises using heart rate or RPE to judge intensity - good reasons are the effect of hills and wind, not to mention changing fitness! A third option which is particularly good for short intervals is power (heart rate is not so good for these because it is slow to react). With all of them you can still keep a handle on what the corresponding pace is under consistent conditions, and see where this has been affected by things outside your control. In the past I have trained by heart rate, power, switched back to heart rate, and recently switched back to power because heart rates can be misleading when it is hot - i.e. I think intervals need to be run at higher heart rates when it is hot (the heart rate is higher because at lot of blood is being pumped to the skin for cooling).
@actionjackson7248
Жыл бұрын
I get my weekly schedule from my coach every Sunday and tomorrow I’m doing a progressive run for the first time ever. Kinda crazy how it came up in this video the day before. lol
@timlicence94
Жыл бұрын
Hi Sarah, great video and lots of useful info in there. TRC is my go to channel for sound, trusted advice on how to get the best from yourself, thanks to all of you! A lot of my runs end up being progressive, I think I'm the same as you in that I like to ease into the pace, not so good for races or PB efforts obviously! I tend to track pace using heart rate and recently got a Garmin chest HR monitor for more accurate measurement of that. I run 3-4 times a week and the majority is zone 2 easy runs with one workout session per week (negative splits, intervals, threshold, fartlek). aiming for a sub 25 5K at present. thanks again, great video!
@shiftybeaman
Жыл бұрын
Currently using my Garmin Fenix 7's 50k training plan. Feels good so far.
@nicennice
Жыл бұрын
At the moment I run purely on heart rate and I hardly look at my pace at all. This is mostly because I am trying out low heart rate training for the first time. Been doing this for about 3 months now. I've found this a really useful exercise for improving running form and feeling fitter each time I go out for a run. All the anxiety of knowing how hard my run is going to be has gone and I'm looking forward to each run. I have also tried the other methods outlined here before. It's all stuff to have in your locker. The Running Channel is pretty much a one stop shop for all this info. Even got my wife to follow you. Kudos to Sarah she's been brilliant since she got on the other side of the camera.
@chrism589
Жыл бұрын
I am trying out nasal breathing with my slow runs. Seems to work OK so far.
@runskicakesleep
Жыл бұрын
Just started a 16 week training plan for the Manchester Half Marathon in October, and already been doing progression runs (Friday: 40 minutes at easy pace, 10 minutes at goal pace). I did the Manchester 10k in May and then reduced my training volume afterwards (mainly due to the heat, I wanted to run more) and what has struck me is how quickly my fitness deterioriated just because I hadn't been running as much for a few weeks and so I'm having to find my paces all over again.
@dougwasson1618
Жыл бұрын
Love progressive runs too! Challenge is to make the Strava staircase with equal sized steps :)
@benhannon5720
Жыл бұрын
I always find the belief in easy conversational runs to be interesting. I know Mara Yamauchi would say they hold no benefit for half marathon and lower, but are useful for marathon runners. I think, as everything, it’s all about what you’re training for
@danielleh_
Жыл бұрын
This is such a great video! Even though I'm an experienced runner, I had most always simply followed a coach's instruction without much consideration as to the reason behind it. That was just what I got used to doing for training in the past. Having come back to running after several years and wanting to properly train again, I find this so helpful. I only recently found you guys but I'm so glad I did, as I find your content to be such a great resource! Thanks for being such a great team!
@runningchannel
Жыл бұрын
Really glad you found it helpful! How are you finding getting back into running?
@danielleh_
Жыл бұрын
@@runningchannel Lately it's been tough. Weather where I live is very hot (90F average day temp) and humid (best I can get currently is about 65% midday when it's hottest) so even the best time of day for temperature feels pretty miserable which makes even the easiest runs feel so difficult. It's been really great on the whole, though! I only now realize how much I missed it. I walked away with frustrations about injuries and such so the break was long, though I did ebb and flow with some trail running between. Feels great to be getting back in shape now!
@mikeheath2050
Жыл бұрын
Hear hear, I’m trying to get my high school athletes to understand this better too, definitely sharing!
@Burps___
Жыл бұрын
This video is awesome, one of the best from The Running Channel. Run slow to run fast…so incomplete; yet many runners grab it and run almost all their runs slow thinking they’re developing a massive aerobic base when it never dawns on them that, even with water and fertilizer, a tree doesn’t grow to the moon! 🌙 Run slow to run fast is like saying flour and water make bread….ah, well, sort of, yes. 🍞 😂 THIS video, on the other hand, shows the complete scope of training necessary for being a stronger runner. I’m going to show it to all my slow-run only friends.
@maudlebouedec2588
Жыл бұрын
I believe that thinking of paces in terms of percentages of VO2max of MAS (which are related) is a good idea and usually prevents us from overtraining and straining ourselves. It is quite easy to get a good approximation of one's MAS (for instance with a Cooper or demi Cooper evaluation). All of that is also strongly correlated to our heart rates and some even think of efforts depending on that (but it's better to use a heart rate monitor then for accuracy). Ever since I've started training that way I've seen major progression in my running and crashed a lot of PBs!! 😄
@dresden_slowjog
Жыл бұрын
I'm not a metronome. I love to test all gears (80/20 method) and I always do a guessing game. After I get into my perceived target effort heart rate zone of the day and a steady rhythm I first guess my heartrate and pace by feel 🔮and only then look at my watch to see how close I got. Helped me the other day when my chest belt just wouldn't connect to the watch and both readings differed by up to 33 beats. I ran the interval session by feel just because I knew my "feels like ..." HR zones and paces.
@NJ12345413
Жыл бұрын
My ‘I’m about to die’ running pace is slower than her easy pace.🥲
@alexyap9138
9 ай бұрын
i actually just did a 7k progressive run this morning, i like this type of running, gives me a few minutes to get into the rhythm
@starky88
Жыл бұрын
Most of my runs are progressive! I love them!
@medsuit1686
Жыл бұрын
i use my garmin estimated finishing times on distances to calculate my paces
@bradleywall2246
Жыл бұрын
Good luck training for the sub-20 5k! Go get it!
@chaz4510
Жыл бұрын
I pace myself using the pace on my watch but also 0.25 mi auto-laps make it easy to keep tabs on pace.
@BillyDickson
Жыл бұрын
Great advice as always guys, I'm currently taking a few days off to recover (Mr Snotty McSnotFace), hopefully the cold will do one after a few easy days and I'll be able to get back to it.
@Leeroy49
Жыл бұрын
I like progressive runs a lot. One on the plan today actually :)
@filmic1
Жыл бұрын
Oooh, that's handy. Thank you!
@chinpoeykhoo6261
Жыл бұрын
Well presented and informative content from TRC & Sarah, very pleased to see that 5k pace zones covered 20-30mins duration which is what I'm looking and training for currently, definitely will incorporate these into my upcoming workouts! hopefully I will be able to improve from sub 25 to sub 20 5km like Sarah did!
@runningchannel
Жыл бұрын
Really glad you found the video useful! Is there anything else you would like to know about pace?
@chinpoeykhoo6261
Жыл бұрын
@@runningchannel One thing that would be useful that I can think is pace vs heart rate vs perceived effort? In the TRC podcast, I believed we should always focus on heart rate vs pace especially during summer weather now at planned workouts however if I'm in good spirits and perceived effort is on the low side is that ok if I stick with the higher pace with higher heart rate or focus on heart rate (i.e. zone 2 for long easy run / LSD)?
@paulgibbs6067
10 ай бұрын
We all can relate to life getting in the way!
@robhughes645
Жыл бұрын
1 x tired run (mon) / 1 x speed repeats (varies but usually around 7-8 for up to 5 mins) / rest / Easy run / Easy run / rest / long run (sun)
@piejie1
Жыл бұрын
I love progressie runs. Start easy and end almost in treshold
@reeltaiwan
Жыл бұрын
As I gradually increased my LSD distance on the way to running my first half-marathon distance, I decided that instead of fighting heart-rate drift, I'd just run easy for the first 10 or 11 km and then run the rest at low tempo (I guess Sarah calls this "steady"--it's around HM pace), i.e., a progression run. So more HM pace each week. I don't know if it was beneficial or not, but it felt right. (And when it came to running the HM, I knew I could do the final kilometers at pace.) These days, I mostly run tempo on an 11k trail route--a once-a-week reward for all the easy running I do. It's without a doubt the most fun run of the week. I've decided that I'll do a progression run tomorrow instead of a trail run, up the river easy and then back tempo. I'm curious whether I'll find it nearly as fun as a trail run.
@meridionreftaghn3971
Жыл бұрын
I got the major paradox that I feel I need to run to control my weight bc I'm unable to control me intake impulses, therefore I'm constantly under load in joints and muscles which are always aching, so I reduce the pace to lighten the load on the joints but subsequently feel that I haven't burned enough energy. I recently forced myself to rest for 3 days before a triathlon anf felt absolutely amazing during the run. If I knew how to reduce regeneration time I'd be a happy puppy 😅
@cardiogiggoer
Жыл бұрын
I wish I could stop checking my watch for pacing. Even on easy runs. I feel like I should be doing so much better.
@uv1236
Жыл бұрын
quality informaition every time!
@patrickclarke1462
Жыл бұрын
I listened to alot of maf stuff and stayed away from alot different paces for long time the result for me was my marathon and 50k paces improved alot but my 5k 10k and half did not increase very much at all over that same period example my 5k time was at high 21 mins for long time I done 4 weeks of 1 interval session a week and ran 19.33 I'm now trying to crack the habit of running almost every run in zone 2 also to clarify the maf method was great for my marathon time went from 4hr30 to 3h35 in 12 months and 2 4hr35 50k
@brian.the.archivist
Жыл бұрын
Another great introductory video. No questions possible unless you want to talk about rate conversions for running in the heat. I'm Texas it's 102°f plus 20+% humidity
@runningchannel
Жыл бұрын
Wow that's high! How are you finding running in that kind of heat?
@brian.the.archivist
Жыл бұрын
@@runningchannel very challenging, always carry a water bottle, expect or make yourself drop off any speed expectations, and monitor your sweating to guard against heat exhaustion. That's what i've got so far
@brian.the.archivist
Жыл бұрын
@@runningchannel If your channel has other suggestions it could be useful to a general audience, or maybe I missed that one
@dresden_slowjog
Жыл бұрын
Uggh! In such heat I drench my (white) shirt and shorts in water even before I leave the house so I "save" sweat. Sometimes I add a white, large, thin (wet) cloth underneath my cap as well so I look like Lawrence from Arabia but all of this helps tremendously staying cool and avoiding skin cancer. Mg/K tablets before so I never get cramps. And yes I reduce my pace a lot in the heat. My easy runs are at 141 BPM (my HR Zone 2 for my max HR 203 BPM).
@Jeyblox
Жыл бұрын
I’ve been abusing progressive runs lately, as someone who used to only run positive splits. I can run faster and longer because of it and helped to avoid injury. I used to think I had to run fast in the first Kms because I have “fresh legs” and force me to run faster.
@saralustenberger2211
Жыл бұрын
Maybe this is something for the podcast. According to Garmin based on my heart rate almost all my training is in Zone 4. I was quite astonished when I saw that, because it doesn't feel like I'm going way to fast all the time. I'm wearing my watch just on some runs and never in my daily live, so I was wondering if my heart rate zones on Garmin are not accurate or if I'm really going to fast.
@tadejdanev5030
Жыл бұрын
how to breath? nose always in, mouth out?
@rosshenry7147
Жыл бұрын
Have you ever used a footpod to measure your power? Is sticking to power based thresholds an effective way of training? Cheers
@rickloader4857
5 ай бұрын
Why is it soooo hard staying in zone 2 , frustrating when you have to stop and walk to keep in it :)
@chrisspurdens244
Жыл бұрын
Great video! I'm just getting into running. I live in a hilly area so it's difficult to find a consistent pace. Any advice?
@alexisbyday
Жыл бұрын
I live in a hilly place too and the only solution I've found that keeps me consistent is getting in my car and driving to somewhere more suitable, like a flatter suburb or a park. I didn't want to do this at first but I just had to accept it in the end if I wanted to get good, proper runs in.
@katiestroud400
Жыл бұрын
I do a 5k progressive run each week, I rather them to interval runs 😂
@danielalcock2713
Жыл бұрын
This has been medicinal timing. I'm training for my first ever Half Marathon (GNR) AND I jumped the gun in signing up for the Paris Marathon (May 24). My 'default' pace is 8:30 with a dream of a sub 4 marathon. I tried to do a 10k @ 7:45ish this morning but burnt out 3.5mile into it. (too quick at the start!). I'm uncomfortable with the thought of running 10min-ish rather than 8:30 but I'll give it a go 🙏🏻.
@runningchannel
Жыл бұрын
Let us know how you get on Daniel! You've got plenty of time to train for Paris!
@henryw9258
Жыл бұрын
I'm a progressive pace runner - i.e. start off slow 6.2/3 mph and increase .2/mph every half mile after that eventually ending my run at around 7/7.1 mph. Do you think this strategy is better than doing intervals? I'm trying to run a faster 5k. I currently average around 27-28 min for the 5k.
@Jaigarful
Жыл бұрын
I bricked my first road marathon. Ran the Flying Pig (was great this year) and did the 4-way Challenge, which is 5km and 10km race the day before the pig. Completely bonked me lol. I find it very difficult to incoporate intervals because I'm such a heavy runner. I slam the ground way too hard and I end up having to take it easy for a few days post interval because of this. Is there a good way to lessen your impact when running? Its likely just form improvement.
@Jeyblox
Жыл бұрын
The usual advice is to slowly increase cadence so there’s less contact time with the ground, so you will naturally avoid slamming down too hard. You could also try running more quietly on the ground, which will force you to run lighter
@Thegreat772
Жыл бұрын
I can't run too slow it's uncomfortable. 6:30 k is my slowest. Fastest is about 5:10 ish. I like walking when I reach a given heart rate.
@jaynelea5425
Жыл бұрын
Jeez. Think I better unsubscribe as achieving a sub 35min 5k is my current goal! 😂 Hit mid forties and ache (quite literally) for the days I used to be able to do 30min 5ks. I try now and think how the heck did i used to run the distances and speeds I did. Will keep plodding on.
@BoomBoom7621
9 ай бұрын
is it possible to get faster at running by dialing back the hamburgers and cutting out all boring running
@rarts1
Жыл бұрын
Not sure the audio mixing was great on this video, was annoyingly loud over Sarah still talking. might be something to look at in future videos.
@vikroy3777
Жыл бұрын
There is another speed, walking 😀 it is the running channel but walking is a great way to build base fitness with minimal risk of injury or maintain it if injured.
@jimifun
Жыл бұрын
True! With that in mind: alot of people's zone 2 will be walk! Or a little run with walking.
@FolmerFredslund
Жыл бұрын
Yes! This is very important! Doing run/walk/run intervals are also really good!
@SeanConway99
Жыл бұрын
@@FolmerFredslund totally! It's frustrating that it's always assuming you do a consistent run 5k already instead of run/walk. My "easy" pace is just a brisk walk but my mind can't get used to that
@MrWiggenhammer
4 ай бұрын
And I get zone 2 that way 😂
@Marta1Buck
2 ай бұрын
I always walk to recover after a leg day, not moving it (most of the times) makes it more sore.
@aylaamon3267
Жыл бұрын
Love the breakdown, Sarah! And I also love a good progression run or "ladder" intervals (running 200, 400, 600, 800, 1000, 1200, 1600) using a couple different paces. One note - starting around minute 7 in the video the background music gets way too loud and you lose some of what you're saying! I've never noticed it in TRC videos before, but this one really got me with it! Still great info, though :)
@clivewitcomb2839
Жыл бұрын
Just got a Garmin (peer pressure from TRC!), and have been really surprised how gentle it's being with me! As well as suggesting "finding time to relax", it's asking me to drop my slow runs by 90 secs per km. Slow and easy really does mean slow and easy! Who knew? X
@Kelly_Ben
Жыл бұрын
Love it. And yes, progression runs are my new favorite. With all the insistence on running slow, it feels like a guilty pleasure to give myself permission to cut loose and have fun. Yet I've already done a chunk of easy running, so it's guilt free! 😊
@abqp7158
Жыл бұрын
Agree. It's like being let off the lead!
@ckohlermn
Жыл бұрын
Great video! I am following the garmin Marathon heart rate based plan. Surprised by how slow my pace was for zone 2 easy runs at the start. But I am already seeing my pace improve for the given zone. I'm training for first Marathon in Oct.
@livewire1957239
Жыл бұрын
An area where there are essentially no flat stretches, my runs here in Johannesburg have always been based on heart rate, since pace is meaningless in this kind of landscape. Lately I've been listening to my body more (call it RPE) and only periodically looking at my watch to see if my heart rate still matches how hard I think I'm working. I more or less know what each type of run feels like. But I still keep a very close eye on my watch during races, especially in the first half when I really need to reel myself in a bit sometimes: a few BPMs too high on the first half of a marathon can really ruin the second half, so it helps to catch it early.
@rjsouthworth5246
Жыл бұрын
Since I followed the Running Channel marathon training plan, I’ve placed more focus on the RPE approach and found it very useful. I initially found easy pace very hard to stick to but it’s simple and even enjoyable now.
@bardongalang32
Жыл бұрын
Well... I just do it. I do running for myself because I joined a Duathlon, a 🏃♂️🚴🏃♂️ event. But i still wanna do those 5K sub 20 (which I haven't tried) and improve my 10K run to 1 hour 😅 coz its always 1H 5/6 minutes 😁
@jvshore7528
7 ай бұрын
My base running breathing cadence is inhale 3 steps, exhale 4 steps (165 spm cadence). For tempo runs I target inhale 2 steps and exhale 3 steps. At max speed I am 2:2, and if I can't maintain 2:2 I know I have exceeded my ability. (For clarification, I use heart rate targeting for my training. I find that these breathing patterns are very predictive of my corresponding heart rate. ** Male, age 48, BMI 27, 27:30 5k time, 45 V02 max)
@BuffaloBriggzie
Жыл бұрын
Love a good progressive run. Always been a goal of mine to do a progressive half marathon one day. Think I will save that for after my 105 mile run this weekend though lol
@Cozwantsthatpie
Жыл бұрын
This is my hardest challenge at the moment because my body seems pretty relaxed at faster paces but I can’t hit the distances I plan too but I have such a hard time slowing down my body in those beginning miles
@daveinacave
Жыл бұрын
All I know is that if I don’t pass that one tree in time I die
@theghostofpcs2391
Жыл бұрын
I used to be the 'same pace every run' type, but the recovery cost is too high these days, so I train smarter now.
@KR-no1or
Жыл бұрын
Embrace the discomfort. Words to live by lol
Жыл бұрын
The point of keeping easy runs easy is fast recovery, which allows more training volume. If you only run a few times a week having lots of time for recovery, you might benefit more from running faster than zone2.
@ChoirFan1
Жыл бұрын
It depends on your age…as a 60yo novice runner, I found that my recoveries were far too short, I was trying to wedge in more training, at varying speeds, and I was going backwards. It wasn’t until I put recovery as a top priority, that I started getting fitter and faster.
Жыл бұрын
@@ChoirFan1 you have probably discovered passive and active recovery. Staying still or sleeping does have different effects than doing some light activity like walking or perhaps foam roller or massage.
@ChoirFan1
Жыл бұрын
@ yep. I walk everyday, regardless. But I was running 4-5 times a week, which meant less than 24 hours recovery at least once a week. I’m now running no more than 3 times a week, and getting more benefit…sometimes, if the body demands it, I may do only 2 or even 1 run. My main point is that I now work out what recovery I need and plan my runs around that, rather than trying to jam some recovery in between runs.
Жыл бұрын
@@ChoirFan1 sounds reasonable! My strategy is just to run as much I can and wind back a little when getting over stressed. That means about 10 weekly runs of which only 1-4 are hard. I am 36 years old and have been running for 3 years now.
@ChoirFan1
Жыл бұрын
@ haha…lucky you. That little voice inside my head says I should be able to do that too, but I’ve stopped listening to it 😜
@alanshrimpton6787
Жыл бұрын
I'm always surprised how my easy runs feel harder than they should. When u run anything slower than 5:15/km. I'm a sub 20min 5k and a 3h08m marathoner. 41min 10k. I did a lab test and my LT2 was 3:55 @160bpm. But those slower 5:15/km @ 105bpm just kills me. I put it down to no endorphins kicking in at an easy pace which makes it feel hard but that's just me guessing. It could be I'm a shift worker aged 59 and doing 100km weeks.
@PistachioGold
Жыл бұрын
First off, I fully understand that you are the experts. Looking at the 30min 5k, the easy pace is too slow for me 😂 and the fastest is like...my mile pace 😂😂 I've tried running slower on easy days but never went at that suggested pace 😢 I've really tried looking at my heartrate too, but the slower I go, the more my calves hurt 😅 For me, running easy nowadays is all about easy breathing and having energy left in the tank at the end of the run or ending it. Super interesting video and I will try to have a 7 minute 1k at least😂
@Ckblab
10 ай бұрын
Well done Andy! I am currently training to run my first ultra and the TRC vids has been a great source of info as well as motivation. You will crush Valencia! Keep it up and try to stress less, as it adds zero value.
@donnamacdonald4349
Жыл бұрын
Thank you so much! I have finished a 5km (two weeks ago), and was just running for fun while finishing off a couple of projects. I was looking to start your 5 km 4 day plan to help me improve, and while I have watched your other videos about pace, actually seeing the differences given end results/goal time and how to calculate my pace is fabulous and why I'm doing it.
@WorldT
Жыл бұрын
I am curious about if anything bad happened to Anna? she was one of the favourites on this channel? have not seen much of her in recent videos?
@chaz4510
Жыл бұрын
Love a progression. Like to do a 10k. Stepping up through the zones.
@joaquimschaeverbeke9468
Жыл бұрын
Great video i did found the background sound a little annoying
@runningchannel
Жыл бұрын
Thank you for the feedback!
@rubarb1275
Жыл бұрын
Great video, thanks for sharing. I’ve been recovering from injury and getting back into running, so have changed to running easy runs at a much slower pace than before and it is really helping. At first it was really difficult to run slow enough to keep heart rate low enough, so I had to walk sometimes to bring my heart rate down. Now I can run slowly but my fitness has improved so I can run continuously at a low heart rate.
@MrWiggenhammer
4 ай бұрын
I saw a video recently that said easy should be 25-45% above your timed run. Last week I was able to run 10 k at 5:37 so the weekend I set my Garmin to run 7-7:30 pace for an hour. Focused on breathing, hay fever doesn't help with nose breathing😅 and my legs felt great after. But today was intervals 😢 😅
@cgazlan
Жыл бұрын
Your easy pace is my do or die pace 😂
@peakseamus
Жыл бұрын
For a 20 min 5k the table suggests tempo run is 4mins21secs/km pace..sustained for an hour 👀🙃...thats close to 14kms in an hour of tempo running. Surely not ?
@Jay-sd9ye
Жыл бұрын
Maybe I just don't know what I'm talking about. You make it sound so complicated. Running should be simple. Just get out and run. Put time and effort and get better. It gets easier pretty quick.
@KatyH432
Жыл бұрын
I really enjoy your videos and you guys are so knowledgable but this particular video I just couldn’t finish. You speak so fast! Like I said, I really enjoy your videos but I had to say something 😊
@sarahc5853
Жыл бұрын
the music is absolutely wild on this one
@geofftoscano6804
Жыл бұрын
I’m 70 and struggling a little with hip and knees (but not giving in!). No matter how hard I try almost every run is at threshold level, with occasional ventures into zone 5. When I run park runs (31-33 pace) I run almost entirely in zone 5. Thing is I can hold a conversation at threshold, though I struggle in zone 5. I’ve sometimes wondered if I’ve set my max heart rate too low at 174, but I have to really hurt myself to exceed 170, so I think my estimate is close.
@EggsForDessert
Жыл бұрын
Only way to test fully would be get it done at a lab? Regardless respect to you for being so on it at 70 I’m a way off that yet but it’s inspiring.
@SimonWilliamsTutor
Жыл бұрын
What counts as longer intervals (for VO2 Max training)? 800m, 1km, 1mile?
@Njal55
Жыл бұрын
My club runs tend to be progressive, as the first 10 or so mins are everyone catching up and talking, but then speeding up and moving out of the conversation pace later on.
@tadejdanev5030
Жыл бұрын
i'm doing 25min 5k soon....in this table how long should intervals be appx?
@Alexzender_Acharjee
Жыл бұрын
❤❤❤❤🤘🏼❤❤❤❤
@thankyoujesus2836
Жыл бұрын
For me running in my zone 4 according to my watch feels the best. And easiest and I can keep the longest am I weird
@dawnwoodward2228
Жыл бұрын
Me again… can you expand on the grid pls… 5k 40 mins currently 😢
@jps5871
Жыл бұрын
Have run progressive pace runs, I am currently using pace zones
@Teroblaze
10 ай бұрын
What heart rate zone are you maintaining for your 10ks?
@0bviouspoetry
Жыл бұрын
Kind of naturally end up doing progression runs as i use the first k or two to loosen up 😅
@samuelluxa6897
Жыл бұрын
Great vid but easy should feel a 1,2 or max 3 out of 10 not 5
@jakesmith7044
Жыл бұрын
thanks for using miles
@Bwebber99
Жыл бұрын
Great video, Sarah was talking a bit too fast
@desifouji
Жыл бұрын
Love you 🎶
@StephenAinsworth1
Жыл бұрын
progressive runs are good fun!
@michaelmulligan0
3 ай бұрын
Absolutely gaming changing advice, using this I’ve run faster than I have 8 years
@runningchannel
3 ай бұрын
Amazing!!
@hannahcollardgray4448
Жыл бұрын
I love progressive runs. I know I can run faster, but I’m still perfecting the art of breathing. Your slow runs are currently my hard effort ones. It’s encouraging to know that if I could maintain a 5:00 minute km I would be able to finish London next year in the time that I’m aiming for. How do I motivate myself to run fast on my own? 5km isn’t long enough in training for tempo runs, but I can’t afford to join a running club and I’m always faster when I run with/against other people.
@abqp7158
Жыл бұрын
Is there a track near you that you can use for free?
@mikeheath2050
Жыл бұрын
Not sure if you have the community, but finding someone to train with gets me out. I think of my training partner as my discipline cos I don’t want to let her down when it’s time to go outside. Then you can plan runs for free outside and enjoy the scenery too. If that’s not possible, writing down a basic weekly training plan including a mix of steady, easy and interval/fartlek type runs can work. Tick them off each week as you do them and reward yourself for getting it done. After a few weeks it turns into habit, just don’t let your brain invade with excuses not to do sth until it becomes a routine. Another trick I used on myself is having replacement activities like cycling or cross trainers/elliptical. If you have a gym available it can work and keep you going without missing sessions.
@adamk99
Жыл бұрын
I like the RPE idea as a newbie I’ve no idea what my 5k 10k or mile pace is it’s far easier for me to judge my effort.
@runningchannel
Жыл бұрын
Do you use a running watch Adam?
@adamk99
Жыл бұрын
@@runningchannel yes I do my average pace is around 7/7:30 km which feels ridiculous however I know at this pace I’m in no danger of collapsing 😂
@Sam.Barclay
Жыл бұрын
I've recently started doing a weekly progressive run on my way to volunteer at my local junior parkrun. 8km run, starting at 5:25-5:35 for the first km then getting about 5-8 seconds faster per km. It's an uphill finish so it gets pretty tough towards the end but the graph of the splits on Strava is oh so satisfying.
@erwandiping6167
28 күн бұрын
She talks too fast.... like a sprinter... i can not catch clearly what she says... try talk at steady pace please
@runningchannel
27 күн бұрын
Thank you for the feedback
@wouter238
Жыл бұрын
I'm religiously sticking to my Garmin Daily suggested workouts. Base runs, threshold runs, sprint intervals and tempo runs. Only the recovery runs I often skip. As a Dutchie I use my bicycle to commute giving me 15 minute low HR workout twice a week. Otherwise speeds are between ~3:00 min/km for sprints and ~6:00 for long, slow and base runs. Schedule is about to go from base phase to build phase though, looking forward to intensifying..
@Hanskazan102
Жыл бұрын
The funny thing is that almost all my greatest/most enjoyable runs are progressive. The not-so-great runs, however, I always start out too fast because I worry about pace in the first few kilometers. I then end up having to slow down in the third quarter. Thanks for another great video! Huge fan of the channel! 👏🏻
@devonchris
Жыл бұрын
Most of my clients do their easy runs way too fast. I learned it the hard way - I used to run 20-30k a week and get injured all the time - since slowing the majority of my miles by about 25% (which felt way too slow to begin with) I managed to increase my mileage to 80-90k/week without injury. Go slower to go faster!
@cosmotora
Жыл бұрын
Have the same pace as Sarah for my long runs, can do it for an hour, but literally dying if need to go quicker than 7/km - soon start feeling lightheaded, dizzy, skin tickles, quite scary to be honest. From 3 to 8-9 RPE, nothing in between, still trying to figure out how 5-7 should feel like - and how to keep it from sliding into 9. I know I can do 100m sprints at 4:30/km pace, so there is speed somewhere inside. I guess there is quite a road ahead for me to train, starting from basic endurance and keeping it slow for now. Anyway, did my first 5k last month, sub 40, which was quite an achievement. Could not run a mile at the beginning of the year.
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