TOP TIPS ON HOW TO TRAIN SMART. WHAT YOUR STRUCTURE SHOULD LOOK LIKE. RUNNING TIPS
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- čas přidán 30. 07. 2024
- Over the past 11 years I've tried a few different structures.
Here is some insight into what I find works best for me and the runners I coach.
Hope it helps you and wishing you a Boom Shakalaka of a year!
Let's go get it!!
00:00 - Intro
03:01 - Tip #1: 70 - 80% of your week should be easy zone 2 training
04:28 - Tip #2: Harder days HARD
05:29 - Tip #3: How your weekly training should look
08:41 - Tip #4: TOP TIPS
11:25 - Tip #5: Plan your week. Find Routine. Consistency.
I am starting a NEW RACE SERIES in Battersea park, London from 2024.
5 and 10k distances.
First race is on 13th Jan 2024.
Enter here: www.bestathletics.co.uk/race-...
For Best Athletics coaching: www.bestathletics.co.uk/coaching
For my coaching wait list; www.justalilbester.com/coaching
For training plans; www.justalilbester.com/shop-1
For merchandise; www.justalilbester.com/shop
Follow along on Social Media!
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Onwards and Upwards, Nick
Every youtube runner: 75-80% easy running. Every running video posted: hard session or race :) jokes aside, great video Nick! Consistency beats everything it seems.
🤣🤣 it’s because it’s true mate. I wish I was the other way around 75% quality 🔥 those runs are more fun and go by so much quicker.
Running my first marathon at 54 (Manchester) this year. Hoping for sub 4hr.
i'm going for a 5K fun race on 25 Feb. my target is finishing sub 28 with current PB 29.15. i'm a casual runner with random workout sessions but will try the structured training method as part of race preparation with hard days on wednesday & saturday. thank you for sharing Nick!
Tip 5 about consistency and planning is the key to real success!
Current - Activity - Goal
23:23 - 5K/Park Run - Sub 20 Minutes
49:26 - 10K - Sub 40 Minutes
1:46:24 Half Marathon - Sub 1 hour 40 Minutes
Run 6 Races
Reach 25 Parkruns
Love hearing it! Can’t wait to hear you get it!!
Great informative video! Learn from the Best 💯👍
Genuinely find his hand movements mesmerising. Great content Nick. Ta mate.
Solid advice. Garmin suggested workouts follow this plan very well.
As you said the key is keeping it easy on Monday and Wednesday. Some of us really struggle to keep it easy on those days. Thanks for great advice.
I am a middle distance runner and this is a great video!
HM under 1.15 & Full marathon under 2.40.
HM is coming up in Lisbon on the 17th of March and the full marathon is planned to be on the 8th of September in Tallinn, Estonia (where I live).
Currently following your sub 1.15 HM training plan and love it.
Great tips, thanks Nick.
Last years PBs were; half marathon 1.28, full marathon 3.02.
Goals for this year is sub 1.25 half and sub 3hr marathon 🤞💪🏃♂️➡️
21:16 5k and this year the goal is sub 20. Done about 40 parkruns and started training though the week so heading for that goal👍 I've been watching your videos for a while now and they always make me want to go out for a run no matter what the weather. Thank you for the advice and helping us all get to where we want to be. 😁🥇🏃♂️ I really enjoy your 5k competitive parkruns and 10k voice over what is going through your mind and i fully agree you can always find something at the end. 💯🥇
Lovely to hear!!!!! Hopefully I can help you get to that sub 20! Let’s go get it!!
5K 19:07 -> Aiming for an 18:45
21K 1:29:57 -> Aiming for a Sub 1:26
42K 3:19 -> Aiming for a Sub 3:10.
My Annual mileage went from 800k to 2023k in 2022 and my 42k went from 04:00 to 3:19 but I know its getting much harder to get faster now so need to start doing some proper hard training like you mentioned.
Ran 3650k in 2023 and hope to do the same again this year (Hopefully not having to do 620K in December that was not fun due to my procrastination & having to play catch up)
I'm training for the Manchester Marathon and planning 1 long run, 1 session and 2 easy/recovery runs together with 1 gym session per week. Its tough finding time with a 1 year old!
Goals: sub 20 5k, currently 20:01
3:45 Marathon, first marathon
Victoria Park Half- 1:45
Seville Marathon Feb- 3:45
Leeds Marathon May- sub 3:40
Valentines Parkrun- sub 19:00
GNR- sub 1:40
York Marathon- sub 3:30
Complete LonDONE Parkruns.
HI MR BESTER My name is tristan and i am from south Africa as well and want to be just like you,and hopefully be in the the Olympics one day😁🙏,I started running when i was 13 and now i am 15,i started with a 5km time of 24:33 and i banked that down to 18:10,SO if you could respond to this meesageit would make my day,Thanku🙏
Amazing progress to date and keep it up and you’ll be a lot quicker than me one day!! Great to hear! Onwards and upwards!! 🙌🏻
My goals/ambitions for the new year are:
SUB 19:00 5K/Park run
SUB 40:00 10K
1 Mile SUB 6
3000M 11:30
Exact same goals for me.
Started running last June at 42yo, did my first 5K August in 29 min.
Ran my first sub-20 5K on New Years Day.
Going for it this year.
Good luck to you too!
Good luck! I think with those 5k and 10k targets, you could push for a 5:45 mile and 11:00 3000m. Aim high!!
@molochz you’ve came a long way with your 5K time the very best of luck to you and your running I wish you a successful journey.
@@w00dy778 thanks appreciate it
@@jackhutchison1807 Thanks buddy!
Park run pb 5k brake 19 mins currently 19:12
10k Pb run a sub 41 currently 41:05 time
Run a 1 hour 30 half marathon currently pb stand at 1:30:00
Then try and run a 2nd marathon
Current 5k PB 21:30 but would love to get under 21 mins. Gonna give it a go at Whiteley parkrun tomorrow.
Howzit Boet. Let's go
Hoziiiit! Happy new year!! Let’s go get it!! 👊🏻
Hola. Glad that you were here at home. Does tempo and speedwork needs to happen almost every week?
Hey Nick,
Thank you so much for creating these educational videos. I wanted to ask if it’s okay to do easy runs in Zone 3.
Also, thank you for suggesting the HRM program plus. It works really well.
Boom 💥
I suspect you can, and I suspect it will be less helpful
Pleasure champ and glad you found it helpful. No try keep easy runs within zone 2. Remember easy runs must feel easy.
I have just watched a video of the berlin marathon and just after 5mins into it, you are in it and it looks like you are running with Kipchoge, looks pretty cool so thought id let you know. Between mins 5 and 6. The video was on a channel called Flo Track and the title was 2023 Berlin Marathon Full Race Replay 😊
Very cool to hear. Thanks for letting me know 🙌🏻
5k 20.16, sub 20!
3.27 marathon, 3.15 in may/belfast then sub 3 amsterdam!
that is my A goal
Would love a 1.30 half (1.37)
Interested to know how quality sections in a longer run contribute to the 80/20 split? Won't that overload the split towards harder work outs? Thanks!
5k current 19:18, goal: sub 19
10k current 42:56, goal: sub 40
Half current 1:33:17, goal: sub 1:30
Get a marathon in
I’ve entered for the 10km at Battersea on the 13th. Aiming for a sub 40, current PB 40:30 at Kew. Also entered Battersea half on the 6th and aiming for sub 1hr30. Lots of loops of Battersea 😅
Amazing!! I’ll be there on the mic 🎤 supporting you!!! Let’s go get it!!
@@justalilbester I’ll be listening out for some boomshakalaka!
You are my motivation idol love from india nick
Thanks so much 🫶🏻 🇮🇳
Goals for this year:
* Win 1 parkrun (came 2nd and 3rd a few times last year)
* Sub 17 5k (current PB 17:49)
* Sub 3 hour marathon (current pb 3:27)
* Run west highland way (96 miles) - previous longest run was Glasgow -> Edinburgh Ultra (57 miles 11hr)
Epic running to date and I hope you continue with that progression!!
Boston marathon thats my goal
hmm not sure about goal setting for this year yet. Running Paris Marathon for a 2nd time and just starting my training for that.
Current Marathon PB is 3:10 from my last effort in Amsterdam. If feeling good then I will probably aim for around 3:05 pace in Paris and see what happens (then hopefully look to go quicker somewhere in the autumn). My cautious approach worked in Amsterdam - where I set 3:15 rather than Sub 3:10 as the goal 🙂
Having run an early Spring Marathon this year then I definitely need to focus on the outlier among my times, as I definitely should have ran a Sub 40 for a 10k by now.
Half PB is 87:10 I think - I was on target for around 85 minutes at Chippenham Half last year before my glute tightened up and I eased back to around goal MP.
5k PB is 18:50 from two years ago..If I beat that because it comes about through my other training then great but I have no real focus on that atm.
It's mainly about going Sub 40 for a 10k and slowly chipping away at the Marathon training to hopefully give myself a shot at a Sub 3 attempt before my legs age too much (50 years old before this current training plan is finished). The next few years I will keep pushing until my body keeps telling me that father time is calling.
All the best for 2024 Nick 💙🤍👍
Lovely to hear you put it all out there and good luck for Paris!! 🇫🇷
@@justalilbester Thanks 🙂👍 I know a lot of the course in Paris as I ran it before in 2016 which was the start of my Marathon journey. I believe there have been some minor tweaks to the course that have improved it since then. I would have picked a race in May rather than early April if I was really going hard for a time. I will get an idea of what my training might deliver in March though and set a proper race day target from there. Hope to get to at least a couple of London races and some training sessions with you guys this year too.
Nick, are these tips for general base building phase? Or would you still recommend this structure for half marathon or marathon specific training? How might the general and specific phases of training differ using the structure that you’ve outline in this video? Thanks!
Hey mate, I did a video in November about how the most important sessions in a week. In there I explain how your long runs should and training should change when you start focusing on marathons 👊🏻 check it out and I hope it helps you. Good luck for the year ahead!
Thanks, Nick. I've got a HM (my current PB is 1:35) and my first ever marathon scheduled for 2024! To prepare, I just purchased 4 of your race plans from your website and had a quick question for you. For the sub 1.30 HM plan, you define the long run pace as 4:15-4:30 min/km. Given that the goal HM pace will be 4:16, the long run paces that you outlined will be about 10k pace for most people using this plan. Since a number of the long runs in the plan are set at 16-19k, do you mean for us to be running this many k's at 10k pace? Seems like a lot! Similar question for your sub 3.30 marathon plan. Goal marathon pace is 4:37, but your long run paces for this plan are defined as 4:30-4:45. Should we be running 28-34k at basically goal marathon pace for our long runs?
@@jimmywu5924 that’s quite a big ask and chunk at goal MP. I would saw every second weekend we want to do around 18 - 25k of effort similar to that of goal MP. Getting the body as used to it and comfy as possible for race day!
Thanks for the advice, Nick. Actually, my goal marathon time is a more realistic time of 3:20 (5 min under BQ), but I purchased your 3:15 plan because it was the closest one you had to what I am aiming for.
Hi Nick, why 72% of Max HR for easy running? I find basing Zone 2 zones off Lactate threshold or HRR is more accurate.
You can operate as a % off your lactate threshold zone. It’s whatever you’re more comfortable with.
The only easiest and most measurement is a % of your HRM which is why I work off that and explained it that way. Smash it 🙌🏻
Thank you! @@justalilbester
Hey, I started running recently and I found that during hard interval days I am really suffering. My legs feel fine but my upper body is hurting if I go too deep (lungs, heart, cardiovascular system). Is this normal, do you feel this too, or will this go away with more training?
Used to do road cycling, there my legs always gave out first because of the lactic acid. Felt like the suffering was more tolerable there 😅
It’s always tougher in the beginning. It takes a while for the body to adjust to be able to handle the running load. Especially of harder sessions. Train smart and keep a combo of running and cross training and the body will adapt over time! 👊🏻
Seville Marathon (Feb) - Sub 3:15 (Current PB 3:45)
Hackney Half (May) - Sub 1:30 (Current PB 1:32)
Berlin Marathon (Sep) - Sub 3:10? or more? Depending how fitness progresses...
10K sub 40 at some point (Current PB 42)
See you at Berlin! And potentially Hackney too!
Let’s go get it!! 🎯
PB achieved @ Seville Marathon: 3:13:02 (32:11 PB 😮💨)
Gonna gun for sub 3 for Berlin 🫣
Do we keep this weekly structure and increase the volume every week?
Yes indeed, small increase to mileage and quality volume week on week.
Goal is to PB Seville Marathon!
Did it last year. What a race, nice fast course!! 🔥
Hey, what do you think about plans like c25k, plans from garmin coach?
I actually don’t have too much experience with that but then again a plan is much better than no plan at all.