INCREASE Your Running WITHOUT Increasing Your Weekly Mileage
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- čas přidán 2. 06. 2024
- If you're anything like me, you want every week of training to be better than the last. More miles, more intervals, faster pace, whatever your measuring needs to be more. That is, until you reach your “ideal” weekly mileage, whatever that is, and then you get about a week of “good” training before it all goes to shit. Well, lucky for you, I'm about to show you how the initial scientific study has been misinterpreted, why the current idea of progressive loading is doing anything but progressing your running, and what the science says you should do instead.
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#marathon #running #ultramarathon - Sport
I like this topic!
The take away here is to not progress every week, but to progress every 4-5 week. Doing so enables you to better adapt to the training load and thus becoming a better runner.
Wow! This is really timely. After repeated cycles of training/injury/recovery, I worked out that this would be a much better way for me to train. You just confirmed that the science supports this. Thanks, Will! 🙂
Glad it was helpful! All the best with a slower progression and faster progress 😉
Will your channel is severely underrated. None of this is new to me but you make it sound so easy. I wish you 100,000 subscribers
That would be sick! Then I could invest way more into content production. Thanks for your support.
Hey Will, arrived here from your blog. Very interesting content and really timely for me in as I learn more about the science behind my running.
Hey mate, stoked to have you here. Cheers for the message.
More awesome info! Thanks mate! 👍👍
Any time! 🤙
Just love your content Will. Many thanks 🙏
Glad you enjoy it!
Love your work Dr Will - I’ve also used one of his half marathons plans which took me to a whole new level I didn’t think I was capable of.
You've been here since way back, Scott. Always appreciate your support 🤝
That’s the meaningful video and well explained information I’m looking for ! Thank you doctor for your time and video !
Thank you!
Wow! This really makes sense...making sure you've adapted fully to your last progression, last increase in weekly workload, before making the next one. I'm guessing though that the 4-week rule may be on the conservative side for some of us...some, especially those who are younger, under 40, can probably progress faster but very few are going to need to go even slower than that. It's always best to err on the conservative side since the risks of over-stressing outweigh the time-rate-of-progression benefits.
🙌 You nailed it.
@@drwilloconnor You gave me the hammer.
Just started your HM marathon plan this week. Excited to see the progress :)
Awesome. I hope you enjoy it!
Best running videos on CZcams hands down. Thank you so much.
Wow, thank you!
Game changing insight. I’ve never figured out why tf I decline after a month or two and have to restart. Wish I knew this 15 years ago!
I love your channel, and enjoying using some science in my runs.
When you talk about keeping mileage the same for 4 weeks, do you mean do the same 5 runs each week that i do or just keep mileage consistent.
Well thought out video Dr Will. 4wk blocks works very well. I essentially coach in 4wk loads also as theres no point giving someone a 24wk training plan if they cant get through wk 5-8 etc. Yes jack daniels vdot tables and associated paces are excellent tools and guides. Mr Gilbert (JDs friend) was a Physicist who Nasa hired...he was brilliant. Cheers & happy running. Whens your next Race champ 🎉? 😊
I think the vdot tables tend to overestimate a runner's pace, but as you say, it's a good guide. I've got a 5000m on the track this Saturday. First one on the track since 2019 😬
@@drwilloconnor all the best for your 5000m Track Race. Will be great fun and can see where you're at based off current training hey.
My concern is my own self assessment of "overly tired". I know my inclination is to think I'm ready for more. I've learned to listen to the niggles, and if it's some kind of potential overuse injury I back off and recover. But when it's just how tired I feel, I'm not so sure I'm an honest judge. I do check HRV on my Garmin, but there are times when it really doesn't match either how I feel or my work load.
In the past I've used Hal Higdon plans and more recently Pfitzinger but interested in the idea of a more fluid plan than trying to set up 20 weeks in advance. (Ya, I know, that's what coaches are for, not quite ready to bite the bullet yet :-)
I tested out an AI coaching platform that would solve a few of your problems. You should checkout athletica.ai. It adjusts the training plan based on your outputs.
Well, what I took away from this is to always listen to your body. That's remains difficult for almost every ambitious runner.
As I was watching this video I kept thinking about how similar this is to Jack Daniels style of training… then you said it! haha I started this exact method a few weeks ago and I can already tell it’s working better than progressive overloading each week!! At least my body is responding better to this methodology! 🎉🎉🎉
I'm glad you watched deep enough to see that bit! I hope the rest of your training goes well.
Thank You for digging a little deeper than most.. btw what's a niggle? is its communicable? 🙂
🤣 must be a Kiwi word. It's a small injury that isn't quite an injury yet.
Does having a week with lower load from time to time (say every month) make sense in a marathon training cycle? Here we can consider the relative workload, not the absolute one. Would this give a safety margin for not hitting the exhaustion/detraining phase or it doesn't help at all?
A down week in any training cycle helps on multiple levels. One is the mental load. Trying to hit 2hrs+ every weekend for months in a row can be mentally taxing. Then there's the physical aspect of potentially never getting on top of the recovery. A down week doesn't need to be a massive reduction in training. Simply knocking back your long run to 15km and not doing a mid-week intensity run can make a big difference. I like to throw low-key races into my training blocks. They force me to pull back before if I'm tired because I know I'll bomb out otherwise.
like 😊
Thanks for the visit.