Shock Yourself with Results: How Self-Awareness and Proper Training Can Transform Your Running
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- čas přidán 20. 06. 2024
- In this video, I share how runners can achieve remarkable results by being self-aware and strategically incorporating faster training sessions. I answer a specific question from Kev Davies in the comments, who recently completed the 20 x 1 minute session, running 10 seconds per kilometer faster per rep, and wants to know what he should do next.
In This Video, You'll Learn:
- Self-Awareness in Training: Understanding how to gauge your progress and make informed adjustments.
- Stealing Fitness: How to capitalize on unexpected improvements and integrate them into your routine.
- Gradual Implementation: The importance of gradually introducing faster training sessions to avoid injury.
- Super Compensation: How the body adapts to increased speed and intensity, leading to significant improvements.
- Training Balance: How to balance interval sessions, recovery runs, easy runs, and long runs for optimal results.
Key Topics Covered:
1. Training Progression: How to build on recent successes in speed training.
2. Self-Awareness: Recognizing your improvements and adjusting your goals accordingly.
3. Speed Training: The benefits and challenges of running faster intervals.
4. Avoiding Overtraining: Tips for avoiding doing too much too soon.
5. Training Structure: The role of different types of runs in a weekly training schedule.
In This Video, You’ll Discover:
- How to shock yourself with unexpected running results through self-awareness.
- Practical advice on integrating faster training sessions into your routine.
- The concept of super compensation and how it can accelerate your progress.
- Strategies for balancing various types of runs to optimize improvement.
- Insights into building on recent training successes without risking injury.
Don’t forget to like, comment, and subscribe for more running tips and training insights!
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The best channel on the internet . I mean that mate! Video suggestion - not one ever talks about what happens after you race / hit your goal. How to recover and go again during the season. Not so much how to recover on the day, but what the week after a big race looks like and how to move forward again into full training and towards the next race. Not much info on the web about this. For instance I’m a 5k runner making bigger steps up into the marathon this year. I’ve raced a half marathon and trying to recover before an 8k race ina month before switching again into full marathon build in the same season. What are your thoughts and strategies in between race recovery balancing fitness , performance and recovery. Keep up the enthusiasm !
Thank you so much, Chad for both the kind words and the video idea - it's a great topic, I'll do it this week.
@@leegrantham wow thank you lee that’s very generous. My idea also ties in With the idea of what minimum levels of fatigue and niggles are ok between training cycles after races during the season. The smart answer would be listen to the body and recover as much as possible but when your highly motivated to get back out there and train again how to ride that fine line of recovery and performance to hit multiple races during the season . Once again thanks from Canada buddy
Thanks so much for taking the time to answer my question Lee, and do so in a video! I'll heed your advice and do 13x90s and aim to hold the same pace. I played football until I was 39 and have mountain biked my whole life so I think I'm conditioned to be used to interval like efforts. I do actually quite like them as well. Really enjoying your content, thanks again for your response. 👍
You're welcome, Kev! Great that you went for it and it paid off nicely/you held the session together.
@@leegrantham update, just done 13x90s and was able to hold under 5k pb pace for each rep. HR back into zone 2, last 2 reps tough but made the last one the fastest. Feeling really motivated to and looking forward to the next session. Could be a 5k pb coming at 54yrs old?!
@@kevdavies01 So good to hear, Kev. Superb that you made it happen, and took the safest path - it'll serve you well.
From what you've told me about your background and getting into running and then introducing speed/structure - I can't see why you wouldn't be running your fastest times.
Loving the enthusiasm in your videos! I’m nowhere near elite- I’m happy for all my 5kms to be under 30 minutes, but there’s always some relevance to someone like me in all your videos, always something to take away and try.
Thanks, Carl, really appreciate that!
This is great. I had this issue with my intervals yesterday where I went from 20x1 the first week then 10x2 mins this week. My heart rate didn’t settle down quite as much. I think next week I’ll do some 90 second repeats and see where I am.
Hey Lee, still loving the videos.
I’ve been a swimmer my whole life and I’m moving back to a town that has a pool soon.
You’ve been talking about cross-training for your running a fair bit recently with cycling and gym work.
Does swimming have any benefit and where would you place it in your training week?
I'm a terrible swimmer but in conversations with runners who swim, and triathletes the optimal place is exactly where I put cycling in this video below. You can either elongate a recovery/easy run by adding swimming or have it as second session later in the day.
czcams.com/video/tBUhfwPRCjY/video.html
I have a 10 K race coming up in 4 weeks that I am training to set a PB in and break 50 minutes. My Sunday long run is 16K at 5:30/K do I need to run it faster? My interval training is 400M X 8 at 1:47 per rep and I am running hill repeats every other week. 59 yr old male, VO2 Max 47.
Thanks really appreciate your content.
Interesting, you seem to have very good of endurance, so a boost in speed/speed endurance would really help.
You can hold 5:30 pace for 16km during a long run, but only 4:45 pace for 8x400m interval session.
Your long run suggests you should be able to run a 10k in 50mins comfortable with the right training.
I'd focus on shorter intervals of 200m or 1min, then gradually build up the rep length and total volume of the interval session.
Thanks for commenting!
@@leegrantham thanks for the prompt reply I will give this a shot next speed session.
1st:
3.5 km progressive warm up
3 * 50 m strides
Dynamics
20 * 200 m fast
1-2 min walk
1.5-2 km cool down
Can u teach us to make training plan or can you do any training plan for 10k
hi graham! i just saw your video regarding training strategies on 5k to FM and had a question on how long should i be able to sustain my HM goal pace in my long run before i know im ready?
For context im aiming for a 1:45 HM in 3 weeks time and i just finished a 5k WU @6:30 followed by 4x3 H@ M goal pace w 1k float recovery then a 2K CD
Is that a good enough indicator
Good question Nathaniel! If I had that target (1:45 half marathon), and could do 5k/4x3k@Goal HM Pace(1k)/2k - I'd be confident in hitting the goal now. A good way to give yourself the edge both physiologically and psychologically over the next two weeks would be to do a shorter interval session with 400s or 800s at 10% faster than your goal pace. It will improve your turnover and make goal pace feel comfy. Remember to dig in when you hit that 15/16k mark during your race.
Thankyou for this! Just the confidence I needed :)
how should I fuel for longer distance events ? I've only done one Marathon and I bonked hard and I want to finish strong on my next long distance event.
It's down to only two things, training yourself to run the pace you want for the distance + NUTRITION, which you'll need to get used to in weeks/months before.
Nutrition - Race Day
czcams.com/video/BxFL7lPtjDw/video.htmlsi=0E05Z9K68NiQIqqj