My new favourite Tempo/Threshold session for MARATHON training (Over/Unders)
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- Опубликовано: 21 окт 2024
- This has quickly become my new favourite tempo/threshold session for marathon training and it's called over/unders. Some coaches call it different things but it's essentially a bang for your buck tempo set that works you hard but not too hard and let's you recover but not too much. It's a great session to dial in marathon or half marathon race pace and can help push your lactate threshold onwards. This is a 1 hour session but I give you the tools you need to adapt it to suit you.
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I’m going to give the session a try but I’m miles probaly 15 seconds over/unders. Love it and I have been on a 4 year Ironman plan, a big goal for me, I’ve completed a 70.3 and am trying to get under 6 hours this year and then hopefully on to the iron distance in 2024.
Excellent presentation
I will definitely apply this session as my once a week tempo run
This is great Ben, thanks gonna try this on my next session, thanks so much
Hope you enjoy, Connor!
I liked your run on Strava, now found the video of the run. That's fun. Avg pace of 4:16/km - that's great!
Thanks Mike. It’s a great little session. And totally adaptable in so many ways 😊👍🏻
Great info and tips.Many thanks.
Cheers Tony 😊
Good work mate keep it up. Over and under is a good way to train.
Thanks buddy. Let me know if you have any go to sessions!! You don’t get to be as good a runner as you are without some solid sessions!! 😉😊
@@ThisMessyHappy Mile reps I enjoy those the most. A few years back I used to to 8 regularly 😬
Will try this Over/Unders in my next run! Cheers, Ben! 👍🏿💪🏿
Awesome, let me know how it goes 😊
Really like the sound of this session. Going to have to give it a try now I'm trying to do my own running plan. I might have the over a little slower (or is that under) for a little bit more recovery and then slowly speed that up over time. Starting to look forward to your vlogs each week now. Really enjoying this content. Thanks.
Thanks Alan! That’s very kind. And yes, you can adapt the session how you want and make it quicker over time 😊👍🏻
Really great video 👍🏻👍🏻👍🏻 very informative 👍🏻
Thanks John. I appreciate that 😊
I did exactly this! Took the bike session over to running. I did it a bit differently though, replicating a 20 minute hard bike interval (95-105% of ftp) by basing it around my 5k pace and going +\-5% from that for two minutes, repeated 10x. Will try it a bit slower and longer soon
Good stuff. Did you enjoy it? I think I enjoy it more on the road than on the bike 😂
@@ThisMessyHappy yep, quite like doing it on the treadmill to dial in the effort
If you’re a pigeon comparatively, I guess I’m a rubber chicken. Great idea, I’ll incorporate a fashion of the over/under in my own training.
I was concerned that you left your front door open for your run. Lol
Great session I will have to try it in the spring. Winters in Canada is all about zone 2 for me
Ha ha yeah we just strolled right out and ran. Very safe here 😂
I like the sound of that session. I assume you can tweak it to half marathon pace. I’ll give it a go. 👍
Definitely Steve! That’s what im doing for Mary right now 👍🏻
Thats tonights run sorted 👍 cheers, i’ll let you know how it goes
Nice! How did it work out for you?
@@ThisMessyHappy it went really well thanks :) enjoyed it, think maybe could of gone say 10secs faster on the range to squeeze it all out but will go again thanks 🙏
@@ThisMessyHappy i’ll stick something on insta later ;)
I agree with u, it's a very profitable session I tried some years ago (i.e. 15k @ 4'00" o/u 10") when I made my PB
Brilliant. I like the word profitable for the session. Good shout 👍🏻😊
Snowing here in Texas.just did 3 miles treadmill not the same later mike
That’s crazy that you have snow there!! How is your house? Electricity and heating stay working or is it cold? Stay safe, Mike.
We are good everything is working we live a small town outside Dallas called Ferris texas take care mike
Can you make a video about injury and coming back to running. I.e chronic shin splints please 😢
I think I have a few on the channel but I can definitely look in to making a new one 👍🏻😊
@@ThisMessyHappy love your videos, would love your view on it thanks 🙏
I think I'll try this! Maybe I'll do half mile over/unders at 6:45/mile pace (marathon effort) +/- 15 seconds. Or maybe even a half marathon effort (6:30ish/mile). Sounds like it'll be a fun, manageable, and not too overly exhausting run (aka quicker recovery).
Another one of my soft goals for 2021 is to get more comfortable being uncomfortable (when it comes to running). Specifically for me, I want to be more comfortable running low 6 minute per mile paces. I can run those paces (even faster) but again, I want to make those paces become more comfortable. Great video!
Let me know how it goes, Chad. It’s a great little session and totally adaptable 👍🏻😊
Interesting workout Ben, and one I'll fit into my schedule, but are you having a short recovery inbetween switching from 'Over' to 'Unders'?
Nope. The overs are the “recovery” but you don’t get a full recovery. Juuuust enough though 😉
Just gave you a shoutout on my Strava club, ‘RUclips Channel Runners Club’ 👍
Thanks buddy 😊
Thx will try it next time Im on zwift fot 10 k =)
Good stuff, let me know how it goes 😊
Sounds like a really nice type of workout which is adaptable to any longer distance race preparation. I will talk with my coach how we can fit it into half marathon and marathon training plan.
Hi mate is tempo good were you just do say 5 miles then add a mile on every week. Did 6 40 every mile ish and felt good My half marathon is 90 minutes want to do tempo every Thursday
I’d stick to the 10% rule, mate. If you do 5 one week, do 5.5 the next etc 👍🏻😊
I’ve always just been a runner but during lockdown I bought a Kickr Core and now I’m keen to get cycling outside. What is the best way to keep running and training for Marathon and Half Marathons etc but also incorporate some cycling be it on the turbo or outside? Thanks.
Hi Eoin, I’m just basically doing 3 runs and 3 bikes per week with Friday as my day off. Seems to be working nicely at the minute and a good amount of cycling will really help your running anyway 👍🏻
@@ThisMessyHappy 👍 Thanks
Can I sign with out show in 5km
I had just been getting into a routine with 80% easy and 20% tempo (lactate threshold) when I've come across various sources promoting "polarisation" - I thought I was doing that but they say tempo is in the middle and suggest making the 20% harder (vo2max / intervals / hard hills). Any thoughts on this? Is tempo better because I'm in HM / FM training mode rather than 10k / 5k?
Hi Dave, I think polarisation, for me, would still apply with tempo sessions in that they are working on your lactate threshold. And, as you rightly say, I don’t know how much news there is for VO2 Max sessions when you’re training for a half and a full. Everyone is individual so different things work for different people but I know VO2 Max sessions don’t work for me while I’m training for long distance triathlons and marathons but threshold/tempo type sessions are my 20% so they still have value. It’s also about terminology really. I call them tempo because they’re not as hard as VO2 Max but they’re still working on the lactate threshold so they’re valuable sessions 👍🏻😊
Is the Upside Down from Stranger Things 🤔🤣?
Ha ha 💯 (absolutely love that programme)
It’s totally tubular!
Did you upload early again? 😂😂😂
Ha ha the bloody video uploaded and I thought I’d scheduled it 🤦🏻♂️
@@ThisMessyHappy tomorrow it is then 👍👍👍