I think 95% of runners would be best served focusing on good 5ks instead of getting through a marathon. The quality of workouts required for 5ks (threhsold, hills, vo2max, long runs, easy runs) creates such a balanced runner. Better for longevity too.
Agree entirely. I did a recent marathon and felt pretty shite throughout training, tbh. But I've switched to 5k/10k workouts while maintaining the same total mileage and feel not only much faster but also much better all around.
@@TBasianeyesI disagree as well. I've been training more allround ever since joining a running club and doing 5k parkruns. Before I was like the other commenter said grinding away trying to run longer and longer at faster paces focusing solely on the half and full marathon. I had achilles and knee injuries. So far I'm injury free, fingers crossed, and I have also run my fastest marathon. Everyone is different, but in general I believe varied training is key to progress faster and stay injury free. Obviously you need to build this up over time like with anything. As mentioned in his other videos strength training is also important, something many of us runners never do.
@@Londonfacts I was running marathons and my last marathon, I was on a 4hr pace until about mile 18, and then it all went south - real fast. My goal was to revisit 5ks and try to get under 20m. Hopefully it won’t take me 24 months, but if it does. 🤷🏻♂️. I’ll be happy as well.
Thanks, Scully!. Made me want to get after that sub 20 even more now. Been stuck at 20.30 for ages! This video was the kick I needed to start getting those vo2 max sessions in. Good to know these sessions don’t have to start out super brutal.
I've only been running fairly seriously for around 18 months. I haven't joined a club or been able to impose any kind of structure on my training beyond what I've picked up from various places online, so it's been quite confusing to find an approach which works, and the time's been punctuated by injuries. The algorithm suggested another of your videos at the weekend, and, having watched it, I really like your approach. It seems scientific and straightforward, which really appeals to me, so I'll be making use of you while I train for my first half marathon in 9 1/2 weeks. Thank you!
Good luck! And if you can join a running club I would. It really propelled me forward and also very motivational and helps push you harder in training than you would alone.
I was looking for some workout plan for the upcoming 5K race on 31 December. I'm happy to find this nice video. Don't have much time to implement all of the advice, but I am sure this video will be a strong guide for me. Thank you so much for the video.
Even though I’m already doing this type of structure, I still tune in for enjoyment and reassurance. Helps me avoid the classic self sabotage, and your comment at the end about not neglecting sleep and strength is so important. Love this channel, keep up the top content
I've been following some of this theory via BAA training plan and seeing some amazing results. It's all about consistently putting in the right type of work and feeling good. Thanks for the video
Great advice as usual - thanks!! I also think it benefits if you switch to more focused 5k training; intervals, 3k pace etc, just 1-2 weeks before a target 5k. You can then easily switch back if you are targeting longer distances
im now on 5k program, coming out of irondistance triathlon trianing where i did 3:20 marathon/9:32h total result, now building pace for pure marathon sub 3h attempt in 50 some days... this weekend i will do 5k test run, did 1500 test run yesterday at ~3:24/k pace to pb at 5:07... never touched those paces, did 20x400¨s at 89-91sec / 60sec off and 4 x 8min / 2min off at tempo for basically 4 weeks, next week i start to build volume and taper off the intensities around to marathon 2:50-2:59h paces, lets see what happens... 45k now at run, building it at peak week close to 70k... but i do swim low aerobic and aerobic capacity and on bike low aerobic work to cap the total volume closer to 10-12hr aerobic work per week
Great timing! I'm finishing up my base-building for a 5k-10k training block and was just thinking about how hard vo2 max or adjacent paces have felt compared with something like threshold which feels great atm. The slow build up of time at intensity is what I intuitively thought was correct but it's great to hear that your opinion supports that thought
Thanks so much for sharing your knowledge. I love following the pros but your content is of another level. It is not only about your training but how your audience can get better. You are the best Scullion!
That made a lot of sense to me. I think I'm athlete B in that example. Thank you sharing this and all of your other videos. I generally watch all of them and am very appreciative of you sharing all of your wisdom and experiences. Wishing you all the best with everything that you do.
Stephen got really good at mindreading. Was just looking up the norwegen training method and how they got the foundation for those systems in france earlier on. And boom he drops a 5k training video that just applies those knowledge about intervalls and VO2 max.
Thank you for information for runners of "beginner" to more experienced level. Helpful but not patronising. I love the workout starting on hills and intervals.
I grew up with the dreaded 4+2x6, or maybe even x8, interval training. It would be based on a Cooper run test so if you could run say 3.600 meters in 12 minutes then you would have to run a third of that in 4 minutes, meaning 1.200 meters, then a 2 minute recovery, and repeat 6 or 8 times. I know this is of course antiquated today but it is still a quite effective way of building up your ability to run in the VO2 zone. Roughly once a month you do a new Cooper test and based on your hopefully improved results you calculate your new aims for the coming period of interval training. Easy, but really hard 🤣🤣
Exactly what I'm trying to improve at this moment. My running season is over and my cycling season has started, but I'm participating in a 5K i august, so I still run twice a week. One long run and one 5k-specific session on a track. So thanks for sharing this perspective on the 5k training. And yes; it's a bloody brutal distance. 🥵😂
Ran my first marathon (Cork City) a few weeks back and looking forward to doing some shorter distance stuff for a few months. Set a 5k PB last night of 20:26 so really looking forward to going for the sub 20 and beyond. Sub 19 would be crazy for me.
I've always thought of it as matched effort. If you're running a 20 minute 5k vs a 15, the more time is going to be higher effort overall. Taking the time to bring that top end higher is going to make you faster and reduce the effort you need to put in to maintain a fixed pace or cover a fixed distance.
There are loads of running training sites available, this is the first time someone has really explained the "why" and "so what" of doing speed sessions- awesome! 👍
The thing is the Marathon is very specific. Most 800-1500m runners I know can chuck out a very sold 10k and even a solid half marathon. The marathon is very different. So it stands to reason that for a 5000m your training needs to be very specific with in that range. However, you only need to look at Jakob Ingebrigtsen and Hicham El Guerrouj to know that the training from 1500m to 5k is not that dissimilar as they would not be able to do what they can do. Look at Sifan Hassan 1500m 5000m and 10000m at Tokyo and medals in all events. Again the training is not dissimilar.
Perfect timing video! Currently focusing on 5k (leading into 10k XC for winter) as a mid/late 30s runner. 16:04 current best in 2022, really want to get under 16 this summer. Time to get on the track weekly, and drop some weight! I've noticed injuries pop up much easier when training in the vo2 range, especially achilles and patella tendon, is it just a reality of getting older? I'm far more diligent now with stretches than I was 5 years ago, yet I was able to put 5k race efforts in almost weekly. These days I'll feel sore on a recovery jog after 2 days resting
Stretching is more important for shart fast races than for longer races.. More intense effort and dtrain is put on your muscles amd ligaemts from faster running
Would really like some guidance on 800m and 1500m training if you can - I’m a masters (over 50) runner, managed 3 bronze medals at national level but have no idea how to formulate a training program.
Great video I was getting ready for 100 mile race and I’m thinking I just gotta go slow slow slow and I got a coach and once a week he had me doing 400s fast and as hard as I could could and in the end, it worked it made no sense in the beginningbut in the end, it had no problem. I had no problem with anything I was I was doing hill repeats so I was doing all these short things, but it worked good real good.
Great video as always! Would you considered to make a video about specific workouts to do ? I mean for example 10x400 so we can maybe have an idea about what to do when training. Thank you again.
Example could be starting with 10 x 400s, @ 5k effort w 75 secs rest. Then can progress to 8 x 600s, w 90 secs rest, again around your goal pace. I’d then be inclined to use a hill for the next session, and this could be 3 sets of 3 mins, 2 mins, 1 min, uphill and could be 10k effort, 5k effort, 3k effort, with jog back rest. At this stage you’re in a pretty good place to do some longer reps, which might be 1200, 1k, 800 - 3 sets. W 90secs rest, then a lap jog after a set. Again around 5k effort, and hopefully that then shows different ways to progress things. Don’t forget this is usually every 7-10 days and so you must fill the remainder of the program with training that supports the demands of the 5k. Tempo work, solid finish to a long run, etc.. 5k plan at joggingroom.com
I’ve heard that longer recoveries are useful in a vo2 session (2-3min) as it allows you to get more time at faster paces, near maximum effort. A demanding session with shorter recoveries, like 5x1k @5k pace with 1’ recoveries is more of a confidence builder as race day approaches. What’s your take on that?
If you want to develop power - take more time to rest. If you want to improve VO2 max - take less time and make it even shorter as you adapt. Sometimes you can even "rest" in tempo or even threshold (but it's a lot harder). The thing with VO2 max intervals is that you don't allow your HR to drop too much, but keep being able to push in VO2 max zone. So, you spend more time in VO2 max and learn to rest faster even on higher intensities
I disagree that 5k requires "special" training. Gebrsellasie dominated 3k-10k for 10 years. When he lost sprint speed due to age he changed to marathon and after like 3 maratons he broke WR. What I want to say is distance "specifity" is a very very small part, needed only for top level runners. If you are not national top level, all distances above 3k require basically the same abilities and training. Basics buy you minutes, specifity buys you seconds.
Ok - but doesn’t that just support the point of this video ? - the benefits of a good 5k training program carries well over to the marathon distance, which is maybe why he also dominated the marathon distance later in life then?
Big fan of your channel and advice! If I do three quality workouts a week to train for a Sub18 5k, what would you suggest the third be if one is this workout you describe in this video of 5k worth of goal pace intervals gradually increasing the length of interval each week at same rest and second is a 20 minute tempo. Would it be something like 2x1.5 mile intervals at faster than tempo pace but slower than goal pace? A 6-8 mile “long” run at 6:50 pace? Something else? Thanks so much!
O wouldn't go to the gym without tracking my progression on the weight I'm lifting, so why don't I track my sessions to track my progress and effort? Your videos help me join the dots 👍
Hello sir plz help me how to reduce my timing 5km now two months ago I couldn't reduce my timing still now also 21 mint what to do sir i am helpless sir please give some ideas so that I can reduce my timing
Great video analysis! I enjoy listening to your videos they rise good questions but sometime you do not give clear answers. What does it mean run certain poucent of your VO2 max? For instance, hold 95% of VO2 max for 11 minutes. Does this mean 95% of your target race pace?? thanks!
I hear conflicting advice on how often to do harder v02 max intervals, with people saying it will break down aerobic enzymes and stall progress. Could you talk about how this fits into the larger context of a year's training? Could you also talk about how to scale these workouts if you're an older runner (🙋) for whom recovery is harder, or just someone who runs less milage? Thanks!
Yeah I’d say that’s a great point, and one I should have highlighted. This intended you’re doing a 8-10 weeks build and would add V02 every 8-10 days throughout that build up. After the build up, then it might be wise to focus on lower intensities for a period of time, to re lay a foundation, unless of course you plan to race more 5ks, in which case you could probably maintain good level of V02 with a session of V02 work every 2 weeks. Easier to maintain than build, but once you finish your racing block. Then make space in your planning for a longer period of lower intensities, but you can maintain speed, (not V02) but use short hills, or strides, with longer recovery.
20 minutes isn’t high threshold effort. High threshold would still be 40-45 at least. Critical power is just above LT, and likely 25/30 minutes when well trained. The better your V02, still the better your speed at critical power. Or aerobic power, other terminology, but still same concept. Just above LT2, but below V02 of course. Must say it’s a bloody beautiful type of training and moves things forward really well, but you can’t do too much of it or body can get tired / progress halts.
Coach Jack Daniels warns against spending more than 24 min at VO2max lest you get injured. I've gotten burned by doing "just one more 800" and putting myself in the danger zone.
First of all,thank you for your answer. Now, my 5k time is 20:40. Do you believe that the 5k sessions will help me more to improve my VO2max instead of the 3k sessions? In general,based of your previous answer, do you mean that a fast runner can run vo2max sessions at 5k pace? I understand right? In addiction, in vo2max sessions the lactate should be around to 8mmolL? Thank you very much!
Hi Stephen like your stuff I am training my grandson at the moment hes 27 tried him on one of your sessions 60 seconds x 10 uphill on grass grad 5 to 6 % covered 240 metres would you increase reps or distance I was running well in my age groups at 70 and 75 any thing from 5 miles to 100mtres track thanks
Let’s say you’re in 17:30 shape Monday: easy 40min + strides Tuesday: 5x6min @Threshold (3:45-3:55) Wednesday: easy 40min + strides Thursday: 6x1k @Threshold (3:45-3:55) Friday: rest or easy 30 + strides Saturday: 12x30s hills (60-90s rest) Sunday: 70-80min easy long run 4-6 weeks out you could drop the hills or one of the T sessions for a track session 12x400 @3-5k etc
Grt video, subscribed. As an older runner at 55 who hasn't run for two years because of plantar fasciitis and am doing a park run with a friend who is coming from Spain, I find this is a quicker way to get in race shape. I did my forth session back at 14 x 500 at 4.30 pace with 200m walk in between. Ill up it to shorter and faster maybe next week. My fear is too fast i might get injured again. Right now i cld still run 3.45 pace for a 60 sec for six no problem but is it too much to soon?
I think 95% of runners would be best served focusing on good 5ks instead of getting through a marathon. The quality of workouts required for 5ks (threhsold, hills, vo2max, long runs, easy runs) creates such a balanced runner. Better for longevity too.
Agree entirely. I did a recent marathon and felt pretty shite throughout training, tbh. But I've switched to 5k/10k workouts while maintaining the same total mileage and feel not only much faster but also much better all around.
disagree, most people will get injured quick with this kind of load
@@TBasianeyesso instead of training various paces and energy systems you mean runners should just grind mileage to complete a marathon jog?
I think there is no one size fits all he. Experiment and do what works fer ye!
@@TBasianeyesI disagree as well. I've been training more allround ever since joining a running club and doing 5k parkruns. Before I was like the other commenter said grinding away trying to run longer and longer at faster paces focusing solely on the half and full marathon. I had achilles and knee injuries. So far I'm injury free, fingers crossed, and I have also run my fastest marathon. Everyone is different, but in general I believe varied training is key to progress faster and stay injury free. Obviously you need to build this up over time like with anything. As mentioned in his other videos strength training is also important, something many of us runners never do.
All true words , worked for me getting my 5km time from 25 mins to 18:37 over a period of 24 months
And you are 25 years old? 😂
@@ChuckyYeagersame happened to me and I'm 37 pal.
@@Londonfacts I was running marathons and my last marathon, I was on a 4hr pace until about mile 18, and then it all went south - real fast. My goal was to revisit 5ks and try to get under 20m. Hopefully it won’t take me 24 months, but if it does. 🤷🏻♂️. I’ll be happy as well.
“It’s not Given it’s EARNED!” 👊
Its only running m8
Consistently the best running content on RUclips. Thanks Scully.
Came here to say this. Class.
Congrats! You are doing a very good content! I am doing a 5k on 1 month and i going to start training on my VO2MAX. LETS GO!
As a person who trains for 5k(pb 16.59 and want to hit around 16.15) these advices are brilliant.
I also think that VO2 max sessions help you to handle the pain on any race day. It’s great for psychology.
Agree
Thanks, Scully!. Made me want to get after that sub 20 even more now. Been stuck at 20.30 for ages! This video was the kick I needed to start getting those vo2 max sessions in. Good to know these sessions don’t have to start out super brutal.
Sub 20 is real basic shit
@@lean2281 what a profoundly stupid comment.
I've only been running fairly seriously for around 18 months. I haven't joined a club or been able to impose any kind of structure on my training beyond what I've picked up from various places online, so it's been quite confusing to find an approach which works, and the time's been punctuated by injuries.
The algorithm suggested another of your videos at the weekend, and, having watched it, I really like your approach. It seems scientific and straightforward, which really appeals to me, so I'll be making use of you while I train for my first half marathon in 9 1/2 weeks. Thank you!
Good luck! And if you can join a running club I would. It really propelled me forward and also very motivational and helps push you harder in training than you would alone.
What distance you are training for? What kind on injuries? Strength and mobility can help a great deal with injury prevention
How did it go?
I was looking for some workout plan for the upcoming 5K race on 31 December. I'm happy to find this nice video. Don't have much time to implement all of the advice, but I am sure this video will be a strong guide for me. Thank you so much for the video.
Even though I’m already doing this type of structure, I still tune in for enjoyment and reassurance. Helps me avoid the classic self sabotage, and your comment at the end about not neglecting sleep and strength is so important. Love this channel, keep up the top content
I've been following some of this theory via BAA training plan and seeing some amazing results. It's all about consistently putting in the right type of work and feeling good. Thanks for the video
Thanks S. for sharing. This is really good.
35 pizzas ordered. i'm going to start at 1 second, 11 days rest. Let's go!
I am really improving with these sessions Great advice. Thanks a lot.
13:48 for a 5k? Wow, incredible.
Remember that he also weighs 50kg
5:03 It would be something like a dream to be able to train amide stunning scenery like that. I jog round a council estate lol.
No difference to me. Half of the year I'm training at night time in sub zero temperatures with a torchlight on my head.
Great advice as usual - thanks!! I also think it benefits if you switch to more focused 5k training; intervals, 3k pace etc, just 1-2 weeks before a target 5k. You can then easily switch back if you are targeting longer distances
im now on 5k program, coming out of irondistance triathlon trianing where i did 3:20 marathon/9:32h total result, now building pace for pure marathon sub 3h attempt in 50 some days... this weekend i will do 5k test run, did 1500 test run yesterday at ~3:24/k pace to pb at 5:07... never touched those paces, did 20x400¨s at 89-91sec / 60sec off and 4 x 8min / 2min off at tempo for basically 4 weeks, next week i start to build volume and taper off the intensities around to marathon 2:50-2:59h paces, lets see what happens... 45k now at run, building it at peak week close to 70k... but i do swim low aerobic and aerobic capacity and on bike low aerobic work to cap the total volume closer to 10-12hr aerobic work per week
Great timing! I'm finishing up my base-building for a 5k-10k training block and was just thinking about how hard vo2 max or adjacent paces have felt compared with something like threshold which feels great atm. The slow build up of time at intensity is what I intuitively thought was correct but it's great to hear that your opinion supports that thought
Thanks so much for sharing your knowledge. I love following the pros but your content is of another level. It is not only about your training but how your audience can get better. You are the best Scullion!
That made a lot of sense to me. I think I'm athlete B in that example. Thank you sharing this and all of your other videos. I generally watch all of them and am very appreciative of you sharing all of your wisdom and experiences. Wishing you all the best with everything that you do.
Bloody LEGEND!!!
Stephen got really good at mindreading. Was just looking up the norwegen training method and how they got the foundation for those systems in france earlier on. And boom he drops a 5k training video that just applies those knowledge about intervalls and VO2 max.
Thank you for information for runners of "beginner" to more experienced level. Helpful but not patronising.
I love the workout starting on hills and intervals.
I grew up with the dreaded 4+2x6, or maybe even x8, interval training. It would be based on a Cooper run test so if you could run say 3.600 meters in 12 minutes then you would have to run a third of that in 4 minutes, meaning 1.200 meters, then a 2 minute recovery, and repeat 6 or 8 times. I know this is of course antiquated today but it is still a quite effective way of building up your ability to run in the VO2 zone. Roughly once a month you do a new Cooper test and based on your hopefully improved results you calculate your new aims for the coming period of interval training. Easy, but really hard 🤣🤣
Sick yeah, but that’s the idea of training getting you prepared for racing.
Exactly what I'm trying to improve at this moment. My running season is over and my cycling season has started, but I'm participating in a 5K i august, so I still run twice a week. One long run and one 5k-specific session on a track. So thanks for sharing this perspective on the 5k training.
And yes; it's a bloody brutal distance. 🥵😂
Great video, Stephen. Thanks for the info!
Love the training for a 5k.
The 5k itself though is a brutal struggle. Such a hard distance to race. xD
Ran my first marathon (Cork City) a few weeks back and looking forward to doing some shorter distance stuff for a few months. Set a 5k PB last night of 20:26 so really looking forward to going for the sub 20 and beyond. Sub 19 would be crazy for me.
Watching this for the second time, bloody good content here ❤️👍
I would love for you to do a series on different distances, even if that means breaking them up into several videos.
I've always thought of it as matched effort. If you're running a 20 minute 5k vs a 15, the more time is going to be higher effort overall. Taking the time to bring that top end higher is going to make you faster and reduce the effort you need to put in to maintain a fixed pace or cover a fixed distance.
Thanks, great advice! Been stuck around 22 minutes for awhile for a 5k
Same. I got stuck at 21 minutes for like six months.
There are loads of running training sites available, this is the first time someone has really explained the "why" and "so what" of doing speed sessions- awesome! 👍
Yes, I'm more like a cyclist, and in cycling there's a power, power zones etc. and such things are a lot more explained and anvanced
The thing is the Marathon is very specific. Most 800-1500m runners I know can chuck out a very sold 10k and even a solid half marathon. The marathon is very different. So it stands to reason that for a 5000m your training needs to be very specific with in that range. However, you only need to look at Jakob Ingebrigtsen and Hicham El Guerrouj to know that the training from 1500m to 5k is not that dissimilar as they would not be able to do what they can do. Look at Sifan Hassan 1500m 5000m and 10000m at Tokyo and medals in all events. Again the training is not dissimilar.
Most educational running channel
Big fan of this work, very very smart and beneficial. Thanks
Perfect timing video! Currently focusing on 5k (leading into 10k XC for winter) as a mid/late 30s runner. 16:04 current best in 2022, really want to get under 16 this summer. Time to get on the track weekly, and drop some weight!
I've noticed injuries pop up much easier when training in the vo2 range, especially achilles and patella tendon, is it just a reality of getting older? I'm far more diligent now with stretches than I was 5 years ago, yet I was able to put 5k race efforts in almost weekly. These days I'll feel sore on a recovery jog after 2 days resting
Stretching is more important for shart fast races than for longer races.. More intense effort and dtrain is put on your muscles amd ligaemts from faster running
Great info for an old racer getting back into running!
Great video! Very helpful
Helping to develop the channel - great content keep it up !
Thanks for this. Super helpful.
i really like training for a 5000m race. try to do at least 2 of those per year!
Thanks for the help man ❤
Break it into 1 mile chunks plus a 30s sprint! So mentally it's only 1 mile... times 3... plus a sprint! 😊
Awesome, doing exactly what you suggested here, running 5 K during "down time". great advice as always, thanks!
People running 5k are not human. Well done, sir!
Everybody can run a 5k
Why ?
Would really like some guidance on 800m and 1500m training if you can - I’m a masters (over 50) runner, managed 3 bronze medals at national level but have no idea how to formulate a training program.
Great information Stephen, make that “bloody good!”
Good content love it, would also love to see some footage from a daily training session.
Working up to my autumn marathon but then saw there is a meet next month and playing with the idea of doing the 5000m - perfect timing.
I really love this video! You're my idol!❤
Great video, Stephen!
Really helpful video as always, thanks Stephen 👍
Great video I was getting ready for 100 mile race and I’m thinking I just gotta go slow slow slow and I got a coach and once a week he had me doing 400s fast and as hard as I could could and in the end, it worked it made no sense in the beginningbut in the end, it had no problem. I had no problem with anything I was I was doing hill repeats so I was doing all these short things, but it worked good real good.
Great video as always! Would you considered to make a video about specific workouts to do ? I mean for example 10x400 so we can maybe have an idea about what to do when training. Thank you again.
Example could be starting with 10 x 400s, @ 5k effort w 75 secs rest. Then can progress to 8 x 600s, w 90 secs rest, again around your goal pace. I’d then be inclined to use a hill for the next session, and this could be 3 sets of 3 mins, 2 mins, 1 min, uphill and could be 10k effort, 5k effort, 3k effort, with jog back rest. At this stage you’re in a pretty good place to do some longer reps, which might be 1200, 1k, 800 - 3 sets. W 90secs rest, then a lap jog after a set. Again around 5k effort, and hopefully that then shows different ways to progress things. Don’t forget this is usually every 7-10 days and so you must fill the remainder of the program with training that supports the demands of the 5k. Tempo work, solid finish to a long run, etc.. 5k plan at joggingroom.com
Great video
+1 solid content thanks man !
I’ve heard that longer recoveries are useful in a vo2 session (2-3min) as it allows you to get more time at faster paces, near maximum effort. A demanding session with shorter recoveries, like 5x1k @5k pace with 1’ recoveries is more of a confidence builder as race day approaches. What’s your take on that?
If you want to develop power - take more time to rest. If you want to improve VO2 max - take less time and make it even shorter as you adapt. Sometimes you can even "rest" in tempo or even threshold (but it's a lot harder). The thing with VO2 max intervals is that you don't allow your HR to drop too much, but keep being able to push in VO2 max zone. So, you spend more time in VO2 max and learn to rest faster even on higher intensities
Cracking video 🔥
Early-ish. But this definitely validates my desire to train my 5K after my first half marathon.
I disagree that 5k requires "special" training. Gebrsellasie dominated 3k-10k for 10 years. When he lost sprint speed due to age he changed to marathon and after like 3 maratons he broke WR. What I want to say is distance "specifity" is a very very small part, needed only for top level runners. If you are not national top level, all distances above 3k require basically the same abilities and training. Basics buy you minutes, specifity buys you seconds.
Ok - but doesn’t that just support the point of this video ? - the benefits of a good 5k training program carries well over to the marathon distance, which is maybe why he also dominated the marathon distance later in life then?
Great videos very helpful.
Always on time!
Big fan of your channel and advice! If I do three quality workouts a week to train for a Sub18 5k, what would you suggest the third be if one is this workout you describe in this video of 5k worth of goal pace intervals gradually increasing the length of interval each week at same rest and second is a 20 minute tempo. Would it be something like 2x1.5 mile intervals at faster than tempo pace but slower than goal pace? A 6-8 mile “long” run at 6:50 pace? Something else? Thanks so much!
O wouldn't go to the gym without tracking my progression on the weight I'm lifting, so why don't I track my sessions to track my progress and effort? Your videos help me join the dots 👍
Hello sir plz help me how to reduce my timing 5km now two months ago I couldn't reduce my timing still now also 21 mint what to do sir i am helpless sir please give some ideas so that I can reduce my timing
id love to hear about how to program around racing cycles, how often should you race a 5k, 1 time a month? 2-3 times?
This was awesome.
Great video analysis! I enjoy listening to your videos they rise good questions but sometime you do not give clear answers.
What does it mean run certain poucent of your VO2 max? For instance, hold 95% of VO2 max for 11 minutes. Does this mean 95% of your target race pace?? thanks!
Bloody good.
You do 3 miles in just over the time I can do one. You and I are not the same by a looooooooooooooooong way. 😱💪
Stickin' out content. Thanks
Yeah I agree although a good marathon training block will blow all ur cobwebs 🕸️ put the door.
Love your videos ❤
Thanks for the video.
Love this 👌
Love you legend👌💪🏻
THANKS :)
Commenting to boost
Go Stephen!!!!
I hear conflicting advice on how often to do harder v02 max intervals, with people saying it will break down aerobic enzymes and stall progress. Could you talk about how this fits into the larger context of a year's training?
Could you also talk about how to scale these workouts if you're an older runner (🙋) for whom recovery is harder, or just someone who runs less milage? Thanks!
Yeah I’d say that’s a great point, and one I should have highlighted. This intended you’re doing a 8-10 weeks build and would add V02 every 8-10 days throughout that build up. After the build up, then it might be wise to focus on lower intensities for a period of time, to re lay a foundation, unless of course you plan to race more 5ks, in which case you could probably maintain good level of V02 with a session of V02 work every 2 weeks. Easier to maintain than build, but once you finish your racing block. Then make space in your planning for a longer period of lower intensities, but you can maintain speed, (not V02) but use short hills, or strides, with longer recovery.
Yeah for pro elitess a 5 k lasting around 13 minutes is 90%vo2max.. for an average runner around 20 minutes it's more like high threshold
20 minutes isn’t high threshold effort. High threshold would still be 40-45 at least. Critical power is just above LT, and likely 25/30 minutes when well trained. The better your V02, still the better your speed at critical power. Or aerobic power, other terminology, but still same concept. Just above LT2, but below V02 of course. Must say it’s a bloody beautiful type of training and moves things forward really well, but you can’t do too much of it or body can get tired / progress halts.
Thanks Stephen yes what I meant for "high threshold"was indeed critical power..
Coach Jack Daniels warns against spending more than 24 min at VO2max lest you get injured. I've gotten burned by doing "just one more 800" and putting myself in the danger zone.
Yes I suggested 20 max
Hi. The 3k pace is 100% VO2max, right? So, why we don't do 3k pace sessions so to improve the VO2max instead of 5k sessions?
Thanks!
Depends what time you run for 3k
First of all,thank you for your answer. Now, my 5k time is 20:40.
Do you believe that the 5k sessions will help me more to improve my VO2max instead of the 3k sessions?
In general,based of your previous answer, do you mean that a fast runner can run vo2max sessions at 5k pace? I understand right?
In addiction, in vo2max sessions the lactate should be around to 8mmolL?
Thank you very much!
Amazing video once again. Can you dive into tempo workouts, as it seems common to see runners dig to deep during these sessions
Hi Stephen like your stuff I am training my grandson at the moment hes 27 tried him on one of your sessions 60 seconds x 10 uphill on grass grad 5 to 6 % covered 240 metres would you increase reps or distance I was running well in my age groups at 70 and 75 any thing from 5 miles to 100mtres track thanks
Sir can you provide me 5k running program like from Monday to Saturday the target is sub 17 minutes. Please sir
Let’s say you’re in 17:30 shape
Monday: easy 40min + strides
Tuesday: 5x6min @Threshold (3:45-3:55)
Wednesday: easy 40min + strides
Thursday: 6x1k @Threshold (3:45-3:55)
Friday: rest or easy 30 + strides
Saturday: 12x30s hills (60-90s rest)
Sunday: 70-80min easy long run
4-6 weeks out you could drop the hills or one of the T sessions for a track session
12x400 @3-5k etc
@JoshNishitani Thank you so much sir♥️ from India.
Thanks!
Im running a marathon in December. I need a new goal when the rce is done. Should I try to improve my 21k time or begin from the 5k and go up?
Are we going to see a 5k PB attempt on this channel this summer 😮
Absolutely
@@stephenscullion262 🥳🍻
Yes Stephen, quality content as always 👌
For the algorithm!
Grt video, subscribed.
As an older runner at 55 who hasn't run for two years because of plantar fasciitis and am doing a park run with a friend who is coming from Spain, I find this is a quicker way to get in race shape.
I did my forth session back at 14 x 500 at 4.30 pace with 200m walk in between.
Ill up it to shorter and faster maybe next week. My fear is too fast i might get injured again.
Right now i cld still run 3.45 pace for a 60 sec for six no problem but is it too much to soon?
The only thing stopping me from improving is my knee injury I’ve had for 2 months😢
11:11 О! СТАДИОН "ЛУЖНИКИ" РОДИМЫЙ!
Good stuff
What exactly does VO2 max effort mean?
Means you‘r giving all u have😂
Great video! When you say "rest" do you mean walking?
Or slow jog.