the tips are fine and reasonable things to do which most youtubers preach so not much new here. The facts are though that this is a click bait title and you were clearly already super fit to begin with and just had an injury... shaving 30 seconds off is bloody hard when you're in the low 20's even if you put in the perfect training plan.
for me it's speed/vo2max intervals & threshold intervals, long run & easy runs to tie it all together.. tempo for me is for longer distance, hm or fm, maybe 10k.. hm & fm requires a lot of time on feet in training, i see a lot of people underestimate that aspect, thus running 5, 6 hours marathon with barely any mileage in training.. maybe it's just me, i think it's better to get your 5k 10k times better first, maybe like sub 20 5k & sub 40 10k, after that has been acheived, THEN add in the mileage & get into hm to sub 90, THEN add in more mileage & went for fm.. but well, it's just me & my perspective in running, never bite more than u can chew that is
I try and maintain a pace of 4:00 for the first 4k and, pick up the pace in the last k and then try and give myself a heart attack in the last 500m. That usually gets me a sub-20 in clear conditions.
Did you focus more on HIIT, Threshold, or more on longer duration at maximum steady intensity to improve so much? Do you think I should be pushing until I am out of breath, then go slower until I can repeat max effort? Or should I stay at the hardest intensity I can hold for 20-30 minutes?
For me initially it’s about making sure you can run 7-10km comfortably before putting a huge emphasis on speed (just my opinion), make sure the Distance it’s self isn’t an issue if that makes sense then I focused quite alot on speed work sessions like 5 x 1km under race pace 1:30 recovery 5x7km @ race pace 1 min recovery. I would avoid just running hard for 30 mins I would structure it like the above where it is quite 5km specific 👍
No worries the 27 mins was post surgery in 2020 and then the 15 was last summer so that would be 2022 end so 2 and abit years I think I can double check !
Here I was thinking he'd tell us he took a shortcut through a secret path through the forest.
lol what a comment !!!
Haha easy way to do it
the tips are fine and reasonable things to do which most youtubers preach so not much new here. The facts are though that this is a click bait title and you were clearly already super fit to begin with and just had an injury... shaving 30 seconds off is bloody hard when you're in the low 20's even if you put in the perfect training plan.
Spot on... taking ppl fr fools
for me it's speed/vo2max intervals & threshold intervals, long run & easy runs to tie it all together.. tempo for me is for longer distance, hm or fm, maybe 10k.. hm & fm requires a lot of time on feet in training, i see a lot of people underestimate that aspect, thus running 5, 6 hours marathon with barely any mileage in training.. maybe it's just me, i think it's better to get your 5k 10k times better first, maybe like sub 20 5k & sub 40 10k, after that has been acheived, THEN add in the mileage & get into hm to sub 90, THEN add in more mileage & went for fm.. but well, it's just me & my perspective in running, never bite more than u can chew that is
Good work mate great tips, thanks for the help 👍
No worries appreciate the comment 👍
This man is confirmed to have an English voice
Thanks 😊
great tips gonna try applying them 👍
Nice work ash let me know how you get on !!
Very good advice 👍
Cheers 👍
I try and maintain a pace of 4:00 for the first 4k and, pick up the pace in the last k and then try and give myself a heart attack in the last 500m. That usually gets me a sub-20 in clear conditions.
Did you focus more on HIIT, Threshold, or more on longer duration at maximum steady intensity to improve so much?
Do you think I should be pushing until I am out of breath, then go slower until I can repeat max effort?
Or should I stay at the hardest intensity I can hold for 20-30 minutes?
For me initially it’s about making sure you can run 7-10km comfortably before putting a huge emphasis on speed (just my opinion), make sure the Distance it’s self isn’t an issue if that makes sense then I focused quite alot on speed work sessions like 5 x 1km under race pace 1:30 recovery 5x7km @ race pace 1 min recovery. I would avoid just running hard for 30 mins I would structure it like the above where it is quite 5km specific 👍
Let me know if you’ve got any additional questions 👍👍
Thanks for the tips. What is the timeframe you improved the 12 minutes in?
No worries the 27 mins was post surgery in 2020 and then the 15 was last summer so that would be 2022 end so 2 and abit years I think I can double check !
Basically the improvement is nonsense . 27 was a false time
1:30 What did you do? She looks a little angry... 😮