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Hi Diego, I’m trying out the plan but I can’t seem to see where you talk about pace for the long run… what should the pace be? Thanks 🤩

Vapor 2 ❤

How does the NEW York marathon compare to Ottawa as far as hills?

I am enjoying this program. Ok friends, i am on week 9. Here is my week 1: Tue: 1 mile 6:29/mile Wed: 3.77 Miles @7:57/mile Thu: mile1 6:55/mile mile2 7:02/mile Sat: 3.82 miles @7:52/mile Sun: 7miles 1hr33s @8:38/mile Week 7: Tue: 1 mile 5:59/mile Wed: 4.06 miles @7:24/mile Thu: mile1 6:29/mile mile2 6:31/mile mile3 6:30/mile Sat: 4:04 miles @ 7:28/mile Sun: 7miles 56:19 @8:02/mile I do not have a track. I run in the streets with hills and down hills. Temperature changed from warmer to colder. I also got some plated choose. Reach out if you have any questions.

My current PR is 20:58 in the 5K, so when you refer to the easy day being 8-8:30min/mile that would be considered a tempo run and not an easy run for me also a 6min/mile pace is typically anaerobic effort for me. My current VO2 max effort is a bit slower and my 1 mile PR is a 6:13. Should I consider slowing my easy runs or keep the paces the same? On the key workouts on Tuesdays the rest is 1:1? 30s rest on the 30s interval, 45 seconds rest on the 45s interval, etc? I've always trained based on HR and I use a chest strap with all my runs.

I'm going to finish a 5km training cycle next week with a run, I'm going to do a new cycle to reach my sub 20min with your tips, after that can I go for your 10km training? Or would this be a very large number of km per week? I'm afraid of causing injury

Interesting video. This year got a sub 21 minute 5K, aiming for sub 20 minute next year, plan to train for 6 month. One question, for the VO2 max training, what pace is the 30s bursts? Are they sprinting?

Such a high-yield running channel. Keep up the great work!

thanks man this was a great video

What Pace do you recommend for warm-up and cool-down?

How to set our easy run pace? Based on information for your video 60-75 sec slower than 5km race pace. Please correct me if I am wrong

Hello Mr.Diego, I am a 17y/o and I ran 29m56sec 5km with 6 days of practice. Do you recommend me to start with the same intensity shown in the plan or would it be better to train at lower intensities at first and then gradually increase the intensity every 4 weeks? (by the way the video is really helpful)

Will it work the same if I do the threshold on Saturdays? Thank you for the plan!

8/10 😅

8/10. Damn glutes let me down again 😂

9/10

How accurate is the Garmin watch in relation to the race prediction? I'm preparing for my first 5k race and I intend to run at 22:30. The clock says my prediction is 20:50, I'm unsure if it would be possible to try this estimated Garmin time.

congrats mate!.. I go with Chip time.

nice. get back to me when you're 65. marathoners peak in their late 30s.

did you run 42,5 km, or did your watch measure a distance of 42,5?

Congrats. I too would use chip time but I would say 2hr 40 and some

Very interesting and informing, congrats on your time Diego! Robin

I would use the official chip time!

Thanks for the video! I've been looking for something like this to direct my training a little better. I completed my vv02 max test today and hit 6:30/mile pace so would you recommend just adding 30 seconds to each recommended session pace as a starting point and go from there until the next vv02 max test? Or would you add more than 30 seconds to the threshold sessions and easy runs? Thanks!

My vvo2max was 4:15, I'm in the last week before the race, I went to do the (10x 45s) I tried to stay between 4:15 but my average was 3:55 per lap. I finished the training not so exhausted. Should this pace be increased?

What strategy would you use on race day, start and maintain the constant time you want to achieve, or start slower and compensate at the end?

Hello Diego. I am going to try this program. I am 52 years old. Recently i did a 5k in 21minutes. I have tried 30 seconds intervals as you decribe in the program and i am doing around 3:50 m/km pace. So l am slightly off pace needed to acomplish the 5km in less than 20min, but i have to start somewhere and keep improving from their. Also on Monday i am going to the gym to get stronger my legs. Finally lets see what happends first in 5 weeks and in the 12th week. I will comment again here and tell you how i did. Kind regards 👍

Love it, Simple and right there to the point.

Good luck. Enjoy the pain cave 😅

Half Marathon Training plan next? Great video!

Thanks for this very clear program. I'm 47 and set a goal for myself to achieve sub 20' 5k first and then go for sub 40' 10k. You offer exactly what I need... I've spent a year building up mileage with a lot of easy running (Zone 1 in Garmin is sub 145 bpm) and strides or hill sprints in every run. Currently doing eg 2 km warm up around 5:45-6:00/km then 6-8 repeats of 150 meter @3:15/km and 850 meter again at the warm up pace bringing my heart rate back down to sub 145 bpm. Then a short cool down. I Gained 6 points in VO2 Max according to Garmin, and it suggests a 21:21 5km in the race predictor (it was at 21:03 in July, but I got covid and it shot back up to 22:45 and VO2 Max back down to 49. Very frustrating. It took me 2 months to get back to where I was...). I feel like I'm getting ready to go for the structured approach of a program like this. Just need to schedule really consistently I guess... Anyway, I'll do that test as a starting point. 3:45 per km sounds achievable... thanks again for this!

In which workouts of this strategy do you replace carbohydrates? What do you usually use?

Thanks this is great! I am currently doing a 10km plan just starting week 3 and wish I saw this 2 week ago when I started. Do you think it will still be wise to do the test now and see which paces I should be doing my workouts at?

I found it a little difficult to think about a density of 1 minute active and 1 minute of rest on speed days, in training 10 minutes at threshold for 3 minutes of rest it seems even more difficult, so really, the person will probably not complete the training, and Here comes my note. Do coaches set up workouts for runners not to complete? I found it a little too difficult, , but other than that, it's great to see the content, and the way you explain it is good.

Thanks for the training plan. But I'm a bit confused. If the hardest workout is 3 x 8 mins at threshold with 3 mins rest in between each rep, that you say we might not be able to do, doesn't that mean running just 24 mins at a pace below race pace? How are we supposed to run 40 mins at 3.59 km if the toughest work out we do is so much easier? The leap seems huge to me. Thanks

The pace for the easy runs seems a bit fast? And doesn’t seem to be in line with vdot calculator. Is this intended? Otherwise great plan. Will be trying to break sub 20 soon. Currently at 21:12

What do you recommend for the week after the race before starting a new cycle? No difficult workouts? Only 30 minutes easy and Sunday a long one?

Do you warm up and cool down 15min during the easy and long workouts of the week? Or Just Tuesdays and Thursdays?

In the case of Tuesday's training, I don't need to control my pace, I just run as fast as possible for 30 seconds, as I won't know if I'm running at the right speed with the app in 30 seconds.

I wish if we had enough time and resources like them 😂

Great plan , easy to track. Can we get sub 40' 10km , for guys that already make these one.

The pace you recommend for the easy runs does not align with my zone 2 pace, but I can hit the 6 minute pace you said as a guideline on the first test. Should I stick to Z2 for the easy runs or run a bit quicker to match the pace you recommend?

Great review. I am gonns use it! ❤

Can you share when exactly do you have your marathon?

Great video! i started a month ago in running and my record is 24:33min, my plan is to run 22min first (4:30) them train to sub 20, how can i calculate my paces? First KW 4:15, easy / Long 5:45, second KW 4:55. Is it right?

Hi Diego, new to marathon training here - but what does this mean? If I want to join Boston in the future, that would mean I need to run a marathon at this pace just to be given the chance to run the event?

You think new shoes will help me with a new PR? LOL It will take TRAINING to do that NOT new shoes.

Why would a super shoe for slow runners be one of the best shoes for a 5k PR?

1,610 km wow

Hi Diego. Thank you for your work. I am working currently with your sub 20 5k programm. Wakeing up every morning at 5:40am and going for run (ofc i recover too, then i sleep more or do my chess training). My goal was to go sub 25 5 k. And i did it i want to do sub 50 10k. But recently i focused on halfm which i finished 1.58 (i wanted sub2h). For me the best in your plan is that i exactly know what to do. I look at it "ok today 10x 30 sec". And i go with trust i will improve. I am not reanalysing and overthinking if i could do something better. I wouod love to see the plan for halfm sub 1.45h or simply plan for 1st marathon. How would you approach it?