Video

Worth noting that there is an app called "5k" which still has most of the statistics

It's obviously a trans issue that they understandably just don't want to touch with a 20ft pole. It is a shame but I can't blame park run for doing it.

What are 2 min 1 min intervals with 90s rest? Is the rest between each 2 mins and 1 min run?

Hi Cole, thank you for this very useful video. I would like to have your comment on a couple of points: 1. I don’t see any short repetitions session (800m, 600m, 400m). Why that? 2. it would very useful providing some pace indication: I see it as follow: - intervals training 5/10 sec below the personal anaerobic threshold - threshold sessions 15/20 sec above the personal anaerobic threshold - tempo run sessions 10 sec above the personal anaerobic threshold - easy sessions 1 min above VDOT Calculator can provide all different paces based on 10k or 5k test. Thank you

Well, Cole..... you nailed that delivery of your plan. Very well explained. Thanks. As well, nice plan!

I can't run faster for longer my 5k timing is 28 bro i can't run faster 😢

I feel so discouraged, I’m 225lbs or 100kg and 6’3 or 192cm. My time as of right now for a 5km is 30:32. I’ll try this workout and comeback if I see great results.

Where are you bud? We’re missing the content and you!

@Cole Running These may seem like stupid questions but … 1. For all the Tuesday sessions are you assuming 5k pace as the pace for those? 2. When you write “(2min, 1min)x5 90 sec rest” does that mean 90 rest after each lap? That is “(2min, 90 sec rest, 1min, 90 sec rest )x5”?

How long does this workout usually take?

Hey Cole, i viewed this video years ago but now I know a lot of runners. The #1 winner should go to Charlie Hicks with time of 13:24.58….. beat Steve scullion by 25 seconds. 😊… but it is all good. At least you taught us 20 elite CZcamsr runners we didn’t know existed. 😂😂

How is the training camp going Cole?

For 800m road or redsoil track is faster and by how much seconds. Id ont use spikes for running 800m

Have you retired / injured?

Warra lad

Come on Cole. Welcome back

Great video, I just got into running recently and am thinking of trying out this plan. Any chance you could explain in more detail what 2,1 x5 (90sec rest) & the 3,2,1 x3 (90sec rest) sessions are? I am not sure if I should run 2 minutes, then 1 minute at a slower pace followed by 90 seconds rest, or if I should rest in between the 2 minutes and the 1 minute, then rest again before repeating, same goes for the 3,2,1? Thanks!

Cole are you still running? Ive been missing seeing your strava runs and videos

Hi Cole, Thanks for the video! I have a 1500m race for firefigter exams and i would like to know your opinion. There is no posible to use spikes in this race (their rules) and im training with the streakflys. Do you think they are the best shoes for that race or there are other better ones Thanks!!

Missing you mate get back soon.

I am 51 and since past 1 year I have started running 2 to 3km everyday but without any structure, hence not finding any improvement in my speed from 10kph to even 12kph for a continuous 5K run, so I started searching on youtube, after watching so many rubbish videos of "how to structure 5K run practice to improve pace to finish in sub 20", finally I find some structural training plan which I will start implementing from tomorrow, I do strength training 5 days a week and finish it with a 30mins run, I take saturday as rest day and then on Sunday I do cycling for 30 to 40km distance, I also swim 600m daily, Basically developed a mindset to compete Triathlons in my age group.

To me this is bullying. Once we were a democracy, but gradually it seems that aggressive radical minorities are starting to rule us and try to force their believe upon everyone, no matter what damage they do.

Hope you’re well Cole

Proud 10k daily runner in the ForeverRun... which started out as pair of Voyage 3's that I loved so much, I actually bought the ForeverRuns to keep Voyage 3's out of my training rotation before they got too beaten up and smelly because I wanted to wear the Voyage 3's as a daily driver. The Nitro soles are siiick. I also got them each half price, so the ForeverRuns cost me £67 and the Nitros £37... really can't argue with that kind of value! MY only regret was not getting the GoreTex Voyage 3's because the colourway is just that bit cooler imo.

Thank you! This was very helpful

Is this ok for beginners?

Great video to rewatch

and compared to vomero 17? any thoughts?

Hello, I was wondering what app you used to make the schedule?

What is 2min, 1min x5 on week 2 tuesday

Can I run sub 5 min mile if I follow this plan🏃🏻🏃🏻🏃🏻, my current mile time is 6:36...🤷🏻‍♂️🤷🏻‍♂️🤷🏻‍♂️

Great quote! ❤

Hi Cole! Been on ur channel 1st time. Help me out please. Confused bw adidas supernova and invicible 3. Any suggestions?

Bro i have it band syndrome already I'm rest for 1 month how should be my training plan after recovery please help

❤

Thanks for the plan, I'm gonna try it cause my 5k time is really bad.

Wake up everybody!!! When somebody runs the London Marathon dressed as a dog or a cat or Superman they are not registered as a dog or a cat or Superman they are registered as either male or female. The whole principle of sport is to test yourself against other people of the same birth gender. Do not accept this crazy situation being administered by these lunatics. Fight back people. Demand normality is restored before it’s too late. We are giving up our way of life through apathy. Can’t you all see what is happening here. Protest NOW before it’s too late!! Do not let these crazy delusional people win

on the easy runs/long runs what heart rate zone should i be in ?

Fartleks on Tuesday ? Is it similar to your Tuesdays work?

Thanks bro for this routine 💪

Where’s AC, not watching again untill you give him more screen time

Nice to see you back training with DC and the gang. Enjoy Portugal!

Most of the important stats are still there and I cannot spot how anything specific has been done to address any trans-women issues. The removal which makes most sense to bring back is the age group records and searchability for competitive people who want to see how they rank in their own category. Juniors and vets. Overall male and female records are available on individual event pages. With all courses being unique there isn't any precision in trying to compare them like for like anyway. Personally I'd drop the % of WR irrelevance as well. Most Olympic tracks don't have pushchairs and pensioners as obstacles who could send you crashing into the steeplechase hazard if you cut your pass too fine.

Have a great time in Portugal really enjoyed the last blog you did there.

Where's AC?👀

My favourite series ever on the Cole Running channel (definitely not cause i got a cheeky mention last time). Can't wait for this one

Where's AC? Also CMON COLLEEEEEE

Great vlog Cole! Hope u get ur motivation back soon and Cmoooon coleeee

Where's AC?

Bro how to cure from it band syndrome please help🥺 Love from Delhi