Maximize Your Running with Just 5K a Day: Quality Over Quantity Training
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- čas přidán 2. 07. 2024
- In this video, I explore the benefits of running only five kilometers per day and how you can get the most out of your body with low mileage. I discuss how I would structure a five-kilometer day/35-kilometer week so that you can optimize your training and improve effectively.
The focus here is on quality over quantity. Whether you’re new to running or looking for a fresh approach to boost your performance, this method can help you run faster than ever before. By reducing the volume and focusing entirely on quality, we dedicate every single step towards becoming a better runner. I’ll walk you through faster running, longer running, and how key sessions contribute to becoming a great runner over the course of a training schedule.
In This Video, You'll Learn:
- 5K a Day Strategy: How to structure a daily five-kilometer run for optimal improvement.
- Quality Over Quantity: The benefits of focusing on quality rather than high mileage.
- Key Training Sessions: The importance of faster running and longer running sessions.
- Training Schedule: How to build a 35-kilometer week that maximizes your potential.
- Improvement Tips: Practical advice to help you become a better runner with low mileage.
Key Topics Covered:
1. 5K Daily Runs: Structuring a daily 5K run for maximum benefit.
2. Quality Training: The advantages of focusing on quality over quantity in running.
3. Fast and Long Runs: How to incorporate speed and endurance sessions into your training.
4. Weekly Schedule: Designing a 35-kilometer week to boost your running performance.
5. Running Improvement: Tips and strategies to improve as a runner with low mileage.
In This Video, You’ll Discover:
- How to get the most out of your body by running five kilometers per day.
- The importance of quality training sessions for running improvement.
- How to effectively combine speed and endurance sessions.
- Tips for structuring a weekly training plan with low mileage.
- Strategies to run faster and more efficiently with a limited training volume.
Don’t forget to like, comment, and subscribe for more running tips and training insights!
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Connect with me on Instagram: / jungle.vip
#Run5KADay #QualityOverQuantity #RunningTips #LowMileageTraining #5KTraining #RunningImprovement #TrainingSchedule #FastRunning #EnduranceTraining #OptimalTraining #DailyRunning #RunningStrategy #EfficientRunning #RunningPerformance #SpeedTraining #TrainingPlan #RunningMotivation #RunningSuccess #RunningRoutine #RunFaster
"Easy run is the bridge from running recovery to running fast or far" - 6:27 this was awesome way to think/describe of what easy run is.
Quick notes:
Sunday long run 10km (7:38)
Monday recovery run (3:14)
Tuesday Easy Run (6:07)
Wednesday Interval runs (4:24) (6:34)
Thursday Day off (1:24) (5km transfer to Sunday)
Friday recovery run
Saturday Easy run (6:07)
Thank you so much. My current running goal this year is 30km a week minimum or 35min a day. This will be awesome add adapt to my running. I just build my Long run 11km to this will be interesting 😊. I'm very excited to give this a try
You have way with words and you explain things with joy and excitement make me motivated to keep running 😊
Keep up the great content
I really appreciate that, thank you. You're on track, if you're aiming for a half or marathon, you could increase the long run and total volume of the interval session gradually. 👍
Your channel is a gold mine, don't let anyone tell you otherwise. Keep spitting facts and making content and it will grow. I'm an intermediate runner and I can tell that you have real gems dropping weekly, and I can tell you are passionate about helping people become better runners. You have conviction in your voice and your content is undoubtedly amazing.
Thank you, Ryan. Really do appreciate that, and I know you're knowledgeable from the comments you make/help you give. 🙏
This makes sense a lot I appreciate it very much
Thank you, I appreciate your comment. 🙏
I've been a bodybuilder for 25 years and finally got into running now that I'm almost pushing 40 🤦🏾♂️. That being said, I have learned more about running in the two weeks since I subscribed to your channel than I ever have. Thank you for all your great content. I don't expect to be a super competitive runner at my age, but I know that I can do well enough following your advice.
I know you mean well but 40 is not an old age for running. Yes bodybuilding gets tougher as you age but you can be a better runner even in your 50s
@@arvindk5105 thank you very much for the reassurance. I don't know much about running so I figured it's like most things where you decline in your 40's.
Excellent video. Thanks for a putting out such great content. Keep going.
Thanks, will do! 🙏
Once again, you’ve nailed it with this vid @leegrantham 👌 I’ve watched so many of your vides is and each one takes a slightly different angle on your principle approach, but each one allows me to think the right way, but build a plan that really fits with my life and my brain’s way of committing to it. This view makes it feel totally doable. Tweaking my plan based on this! 👌 Please keep making this awesome content fella! Love it! ✊
Thanks Cliff, always good to know you're doing well and enjoying the videos. 🤝
You’re the best!
Thanks, Ian! 🙌
Excellent video on all 4 types of runs. You really show your passion for running and coaching. Thanks!
Glad you enjoyed it, Daniel. Really appreciate your feedback and kind words!
Awesome content Lee well done 👏
Thanks, Ian! 👍
Quality knowledge,you helped me so much I can't thank you enough!
Glad to hear it, you're welcome Jimmi. 🙌
I like how you move while you talk. It's just simply honest expression of your thoughts to teach others IMHO. Thanks for all your works.
*subscribed.
Ah thanks, I really appreciate that! 🙏
Your approach seems super efficient and simple, quite close from what I discovered in Iten!
In the western world we like to complicate things… talking about cycles, 3 weeks on / 1 week recovery, etc. What’s your take on this ?
I agree wholeheartedly, Constant. We like to complicate things when the gains are actually in the repetitive nature of training and gradual progression.
Nice
Started watching but cut-off to watch Mark Cavendish win his record 35th TdF stage win; what a hero! This is such a great topic. I haven't done my usual mileage for the last 3 weeks as my son came put to Bangkok, and then I've had the flight back to the UK. But I made sure I got a run in at least every other day; mostly just Z2 8-10K, but I wanted to maintain consistency. Back to my training plan from tomorrow with hill intervals once a week, and extending my steady long runs.
Wow, what a result and victory for Cav. Insane to be winning in that fashion, almost 20 years after turning pro.
Glad you're back to your plan, it's good to enjoy those moments and not allow running to take priority number one spot.
I think this is why I tend to do better with less training lol.
I've had weekly runs totaling up to 40 miles, as a mostly 5K (local) runner who works full time, but would do worse than versus times where I had just been doing maintenance runs on a 3-4 days of week basis (such as over the Winter). I'd sign up for a Spring (fun run) race, to see where I was and I'd run the best I ever had and with often less than half as many miles per week, and absolutely zero tempo/ speed days.
I think just having a some sort of 'maintained' base (even a low mileage one) speaks tons on it's own. Of course, add some speed into your training and you can fine-tune that for massive gains but just in having a regular, consistent base maintained shows you that it really is the foundation of everything we do, and it can get you far just on its own. I think many of us, as runners, get used to the mentality of "no running what you haven't trained for...." and so never really get to rediscover what exactly you can do with minimal mileage. I'm sure many would find that the answer can be pretty surprising. Sometimes, I think it can even illustrate just how much we lose by overtraining and not recovering enough: when I came back from 3 months of downtime (injuries), I had expected to feel like a smoker...or at least like someone who is not adept to running, but? I ran the strongest I ever had up to that point. I'm talking like a nice and easy 9:15 to 9:20 min/ mi pace, at a locked in 138-142BPM, when before I might have been closer to 147 - 155BPM at that same pace.
Great video!
I understand interval training for shorter distances and I enjoy incorporating them, but what does one do for marathons? One can't do 42 x 1km every week, how does marathon interval training work?
Thanks.
It's a great question, and very individual depending on where you're at and what you're aiming for. What does your current interval session look like and what total volume? I'll make a video answer to this, hopefully this weekend.
@@leegrantham I'm currently aiming for a 5km PB and I use exactly what you mentioned of 12x400m intervals, these work like a charm. And for longer distances like the marathon I've been doing much longer intervals for example 5x2km intervals, but I kinda feel there should be a different perhaps better approach for marathons?
Can I do the recovery and easy sessions on the bike or is two runs a week not enough to improve?
It's better to do them running, you'll become a better runner whilst recovering optimally. If you have 4-6 runs, including your fast and far key sessions, you could split them up (cycling and running) if you really wanted, 2+2 or 1+1.
Did 10x400m today at a 7:00/mile pace. My heart rate never got to the 140s during my 1 min rest periods but I felt in control each rep (except for the last one). My goal is to do 13 next week. Am I trying to do these too fast?
It really "just depends"...you really need to know your body well to make these assessments. What is your max heart rate and what HR can you hold for 1 hour if absolutely needed? I have a max HR of 196-198, during the last hour of my half marathon I ran, I averaged 175HR...in the last 3km of a 5k race, where I literally feel like I want to die and debating on walking because I'm pushing so damn hard, I average 187-190HR depending on weather.
Knowing your body and your limits, because you pushed yourself to those limits, is key in knowing how to control your interval sessions IMO. You have to know what you're really made of and what you're really capable of to lock in your efforts for intervals so that you don't overcook the session.
I would say if you're able to be consistent in your reps, you're doing fine and not overcooking it (obviously, otherwise you're be slipping those last few reps).
@@ryanmiskin8925 I’m not sure what my true MHR is… but I feel like I’m on the right track so maybe I should trust my gut? I’m enjoying these sessions even if my heart rate doesn’t come waaayyyy down, I feel like they’re making be a better runner. Still playing around with paces and stuff.
@@ryanmiskin8925 I think I’ll just keep moving forward with the goal pace and just add a few reps each time. Once i hit 13 reps I know I’ll have some 5000m worth, so from there I’ll start doing longer intervals.
Great work on the session GK. How many interval sessions have you done now?
The heart rate will begin to fall more as you get fitter, and you get used to this type of session, I think you've already seen improvement right? Wasn't it a recent session where the last few reps, the HR recovery was only dropping to 155?
Hi there,
Just a quick
Just a quick confirmation and support for what he is preaching from my own experience.
I ran couple of weeks under 19min for 5k, 3:45/km lifetime pb. In march I started with around 4:30/km for a 10k race and around 4:20/km was my 5k tempo.
Since then, 3 months basically, doing 4-6km for recovery and easy runs, between 25-40min. 6runs per week most weeks. My interval session work is still only 4to5k but with warmup 2-3k and cooldown 1-2k so volumewise goes to 10-11k. The only other exception is the longrun which is 15-22k. So volumewise I am doing on avg for the last 10weeks around 51-52km.
Concentrating on the longrun and the interval session ment I had to cut off my recovery&easy runs from 35-40min, to 30-35, and then to 25-30, because I got faster! This means doing recovery runs (Zone1 for me, always) from 6:40-6:50/km to now 5:50-6:00/km. The easy runs I am doing in low Zone2 or Zone2 in general. This means going from 6:10-6-20/km to 5:00-5:10/km.(These are paces for relative flat, of course) Today was an easy run for me, low Zone2, 5k for less than 26min @ 5:10/km.
I am still getting used to new reality 😅
So yes, it works wonders! It truly does. Just focus on the two big sessions per week and let the other ones be done in order for you to feel fresh for the big ones.
Enjoy your progress everybody! ;)