DISTANCE RUNNERS TRAINING WEEK: Thresholds, Long Run, Speed, Gym
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- Опубликовано: 15 янв 2023
- DISTANCE RUNNERS TRAINING WEEK: Thresholds, Long Run, Speed, Gym
This video includes my full training week during my base training getting ready for the indoor and road season. My most recent race was a 8:01 3000m against world 1500m champion Jake Wightman @jakeswightman
Training for a 5K
Training for a 10K 
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Bit of a hybrid training week these days to manage ongoing niggles and generally getting older 👴🏻
Training for the 1500-5000m
50-60 miles of running across 6 days
2 hours of aerobic cross training instead of double runs
60-90 minutes of gym
2 sessions a week. In the winter both tempo down to threshold, in the summer, one threshold, one faster workout.
Shorts hills twice a week after an easy run circa 10-20s
8-10x 100m strides after an easy run once per week
I’ve got a lot of time for that week. Not a lot of time for the excuse of getting old though…
Love this video. This is how to make it to the top 📈. Proud of you man 💪🏽
So awesome!
That's an insane work load to be able to do fair play
Yeah it was a pretty intense week
So I guess no one care but let's share my training week, I'd take any advice ofc.
I run since april 2022, never did before nor any cardio sport like football, but I did strength trainings.
Actually I do run 5 times a week for a total of 45km :
Tuesday = 35' footing at 6'm/km (HR < 75%)
Wednesday = 10x400m at threshold (HR < 90%)
Thursday = 35' footing at 6'20km (HR < 70%)
Saturday = 4x1500m at threshold (HR < 90%)
Sunday = 1h25 at 6'km (HR < 75%)
I plan to run a semi-marathon at the end of May so actually I'm doing a lot of threshold to work on my endurance and I'm slowly increasing my weekly mileage (+2-3km per week) before getting into the specific training in march. I don't train for speed because my VMA is at 3'30/km, my limiting factor is my endurance.
That was the best video. I learnt a lot and you have given me lots of sessions to add to my training. Good on you being able to handle that workload. Also you were so close to Wightman in that 3k!!Awesome work. Just wondering why you are starting gym now after so many years. I’m thinking of starting gym too. It will be good to see how it helps you and maybe in 6 months you can give a review on how it has helped. Thanks again for being so transparent with your training.
Thanks for that comment it means a lot!
Gym just never really fit as it took a big step to start it because I was so tired from it in the first few weeks my sessions felt the affects. It’s a big help
My normal training week as a freshman in offseason training for track looks like roughly 30-35 miles weekly. Once a month we have a 2 mile time trial, and every Monday we have a session mile repeats, Fartlek etc. then we have recovery days about 5-6 miles and the following Thursday or Friday is typacly another session varying in effort, tempo, hills, or maybe some 150s. And we just recently started doing two sessions a week first being hard and second a bit lighter on the body. And the following weekend will be about a 4-5 mile run and a rest day.
Sounds good to me. Good variation too!
The best advice here is just to listen to your coach, no reason not to do so unless you belive that what ever you are doing is going to lead to injury.
That's an impressive week! Just finished this up:
M 5k shakeout + 2x800 @ 1500/6' 3x300 @ 800/2' + strength
T 11k easy
W 6x1k/2'30 @ ~5k pace
T 11k/10k double
F threshold session + strength
S 10k/12k double
S 22k
126k total
Looking to run 3:36 (from 3:39) this summer. Mostly doing 5k and longer stuff over the winter, but got into some faster stuff this week. Love 1500 training as there is a challenge in finding balance between volume and threshold work while staying fresh and strong enough do the fast stuff
This video was super insightful, love content like this!🙏
A typical training week for me varies throughout, but currently I’m on 80 miles per week nearing a peak of 85, and am training for the 5k/10k and aiming for sub 15:00/31:00 this track season.
Monday | CV workout (2ks/mile repeats ~ 5:00-5:10 mile range) 12 miles total
Tuesday | Recovery mileage @~7:00 pace, 13 miles
Wednesday | VO2 max / speed work (typically 800/400 repeats @~67/2:20), 12 miles total
Thursday | Faster recovery mileage @~6:50 pace, 13 miles
Friday | Slower recovery mileage @~7:15 pace, 12 miles
Saturday | 18 mile progressive long run (~2 hours)
Sunday | crosstraining (some weeks are spread across 7 days with less daily mileage)
that's a great week!
@@Trackstaa_ thank you!😁
A sample training week for me:
Monday: easy run 5-7 miles
Tuesday: 4 mile tempo, 4x200m @ 26-38
Wednesday: off
Thursday: 4 miles threshold (in 400-1600m intervals) or a 10-12 mile long run if tired
Friday: 5-7 easy
Saturday: 3k/5k specific or 30 second hill repeats
Sunday: 8-10 miles easy
6x80-100m strides on Monday and Friday. Core routine Monday, Wednesday, Friday. Weights/plyos Tuesday and Saturday. Off day is Wednesday to fit with my uni schedule and so I can have the weekend to do my harder workout
looks good to me
Fairly play, some long reps in there! Great video, thanks. The week just gone I did:
Mon AM: 60 mins easy
Mon PM: 60 mins easy
Tue AM: Rest
Tue PM: 1', 2', 3', 4', 4', 3', 2', 1' efforts on the track (2 mins jog recovery)
Wed AM: 60 mins easy
Wed PM: 60 mins easy
Thur AM: rest
Thur PM: 12x200m (200m jog recovery in 80 secs) + 5 min threshold
Fri midday: 40 mins easy
Sat AM: 4x5 min hills (3 min jog recovery) + 5x60sec hills (90 sec jog recovery), 5x20sec hills (walk back recovery)
Sat PM: rest
Sun midday: 100 mins easy
Some S&C + stretching everyday but quite light. Would normally have a 3rd easy double on Thurs or Sat but Sat session was bigger than normal so didn't need to mileage wise and I'm slightly scared to try a double session day 😂 My easy runs are getting quicker but still very slow - ~9min/mile (and I'm a ~16-17 5K guy) so this is only around ~60 odd miles/week but that doesn't tell the full story!
Nothing wrong with running that easy I’d say for a 16/17 minute guy you’d like at 7:00-8 min miles for easy days. But it’s whatever you feels best.
For me btw I’m 12
Monday: easy 5k, easy 4k, gym
Tuesday: double threshold
Wednesday: track workout, gym
Thursday: Sprinting, hills
Friday: track workout, easy 6k, gym
Saturday: tempo 4k, recovery 5k
Sunday: track workout, gym
I know it’s a lot but I’ve worked up to it. In off-season I run easy every day and play football ⚽️ 5 times a week
1500 is main event, I run 4:50
Well done for 3k race competing with Jake Whiteman last week
thanks!!!
Hi, I'm long distance runner.
This is mine training week (please comment if I'm doing something wrong):
Monday: Gym + easy run in Z1 around 30-40min
Tuesday: Threshold 3 types of training (20x400m, 30sec rest); (8x1km, 1min rest); (4x2km, 2min rest)
Wednesday: Easy run in Z2 - 1h
Thursday: speed work or lactate
Friday: Easy run in Z2 - 1h
Saturday: Fartlek
Sunday: long run with combinations 6x6min; 3x12min; 5x8min tempo pace, short recovery 1-3mins easy
And in winter base:
Monday: Gym + easy run in Z1 around 30-40min
Tuesday: Threshold 3 types of training (20x400m, 30sec rest); (8x1km, 1min rest); (4x2km, 2min rest)
Wednesday: Easy run in Z2 - 1:30h
Thursday: Threshold 3 types of training (20x400m, 30sec rest); (8x1km, 1min rest); (4x2km, 2min rest)
Friday: Easy run in Z2 - 1:30h
Saturday: Fartlek (lower intensity)
Sunday: long run +20k with progression or some combinations like (3x5km progression from tempo to threshold pace), and winter leagues (uphill running from 6-13km in threshold effort)
I wasn’t able to do indoor track this year so I’m just training on my own before outdoor and I’m training for 800m+relay/mile. At 45 miles/week now and usually have 2workouts a week (alternating between threshold repeats, tempo runs, hill work, fartleks) with 3 easy run days (2 with strides one without) then a long run. I’ve only started running last outdoor track season but I haven’t had a chance to race in a while so I’m not really sure where I’m at right now. My best 5k time was our last xc meet with 19:42 and we did a mile tt a week after and got 5:38. My goal is breaking 5 in the mile this year. I’ve been weightlifting for about 3 years now so I mainly just do what ive always been doing with progressive overload but with a plyo leg day and prehab work added.
all sounds good to me
Breh cause I saw Jake’s video about that 3k race and I swear I saw you crossing in one of his clips 😭
Yeah I went to help him up too but he was too dead to move
some great running form there(no heel strike), i do 7 day training (active recovery day), medium long run (around 25k ~6/m ) a lot of threshold workouts , twice a week and speed devt once a week ( short top end speed, a few reps ) and alot of stretching at home, especially watching trackstaa videos😅
weekly mileage 72-80, depending on intensity
I need to do more short top end speed stuff. And I need to do more videos so you aren’t bored stretching ;)
I recall Olympic gold, medalist, Frank shorter say that the reason he didn’t write a book about running is because it would be two pages long. It’s really not that complicated. As long as you run a lot of miles, a long run and any generic speed workout once or twice a week, you’re good.
This is exactly how I feel… which is why my channel is all about the trails…
Yeah I have to agree and disagree with that. It’s not complicated in that sense. But it’s a lot more complicated when it comes to doing the right thing to not get injured, optimising recovery, improving threshold and stuff like that.
Frank shorter has written a book about running, two actually.
The most important thing is to believe in what u are doing n running a lot. There are many roads that lead to Rome
Loved this video so much I watched it TWICE!! Love the awesome videos man!! Also, I’m a high schooler who runs the 800 and 1600 and also prefer the Alphafly over Vaporfly, would you suggest the victory or dragonfly spikes for me?? I don’t use spikes to train and if I did, I would use other spikes that I have that are more worn out and aren’t good for races anymore. Thanks!!
thanks! I will still recommend the dragonfly, but that's mainly because I really don't like the air zoom victory
@@Trackstaa_ thanks for the input, I was heavily leaning towards the dragonfly in the first place so I appreciate it
My current training weeks going into a block of summer track racing for distances 1500m-5000m
Monday- Track Workout
Tuesday- 8-10k easy
Wednesday- Threshold/ Tempo session + Hill reps
Thursday- 8-10k Easy
Friday- Easy + Hills (total ~10k volume)
Saturday~ 18k LR
Sunday- Rest
Total weekly volume = 70km
looks good!
My usual Week:
Monday: Easy 30min + Gym
Tuesday: 30min Easy + Core Workout
Wednesday: shot session(10-13km) plus Core
Thursday: esay 30min
Friday: 30min easy plus gym
Saturday: long session (15-17km)
afternoon: 30min very easy
Sunday: longrun 70-80 min
I dont have any spezific Goal since i started running only 2 years ago and im still in school.
That’s a solid and consistent week!
@@Trackstaa_ thanks
Do you have any dvice for those who want to go under 2'00 for the 800 in a time trial?
What amount of total miles from a short threshold day and a long threshold day do you recommend not going over in total volume? Also does anyone have any specific workouts for both types of days.
Thanks for sharing your training, I am a Senior in HS aiming for sub 4:30 in the 1600m for my spring track season, would you say 40-50 mpw would get me there? I got 4:54 last season before I got sick before the final meet. Also, my school record is only 4:27 so I believe I have a shot at it.
yep 40-50 can get you there for sure. 1600m is for sure a lot more aerobic than people realise. but it is crucial to have speed
I’m 17 now but at 16 I got up to 100k in a week. It’s funny that with all that mileage, the thing that injured me rn was wearing spikes 😢
If you got injured from just wearing spikes that’s a sign you were on your way to injury anyway.
@@johannsebastianbach1649 nah its my foot that's injured, I've had trouble with spikes before. Nothing to do with muscles
I agree with Johann. Spikes will have likely just aggregated something that was already there or a possible weakness.
@@ollierobertson-kurd foot injuries can be indicative of actual muscular problems. Tightness in the calf can cause problems in the foot. Besides something like calf tightness, spending 100km running a week is a lot of time on your feet. I am curious to know how long you were able to sustain 100km a week.
My usual week as an 800/1500m runner.
Monday: 8k easy AM + 5k easy, stridework and sprint PM
Tuesday: 4x5min thershold + 4x200m AM + 20x400m thershold PM
Wednesday: 5k warmup and strenght AM + 10k easy PM
Thursday: 5x5min threshold AM + 8x1k or 16x500 thershold AM
Friday: 8k easy AM + 5k easy, stridework, sprint and plyos PM
Saturday: 20x200m hills or track session
Sunday: 12k easy AM + 3k warmup and weight training PM
I always do 4x80m strides after easy runs for extra speed training
Looking to run sub 1:55 for 800m, and sub 3:56 for the 1500m next season
it looks like you further refined your footstrike!
I’ve been working a lot
What are your thoughts on off days? Generally I do not like them because I feel a lot fresher if I do an easy run instead of doing nothing, and feel sore if I take a break.
I agree with that. I call it a recovery day. Much easier, soft surfaces, work on recovery too
How did your races go?
How does 3k training differ from 5k? Just more anaerobic intervals and less threshold work? Should I keep my long run length the same?
Very similar. But like you said slightly more lactic work. Long run length is fine being the same
Training for half marathon (currently 1:20)
Mon rest
Tue 10k easy + 100m strides
Wed intervals (10x1km, or 5x2km or 3x3km) etc. A bit faster than race pace.
Thu 15k easy
Fri active rest or 8k very easy
Sat 10k treshold
Sun 20-25k long run easy
Not every week is the same but thats most common way. Any tips? Should i run more shorter speedier runs such as 200m repeats?
I'd say some of the session volumes need to be higher, closer to half marathon distance. Obviously you need to build up to it, but something like 5/6x 3K at threshold, rather than 3x3K
very epic. Also just curious how tall are you?
6 foot exactly
What PEDs do you use? Or what do others do? Thanks.
I don't use any PEDS and I won't publicly share any other illegal PEDS people use because banned substances are banned due to having an adverse effect on health
when did you start running more than 4 times a week (basically when did you start to take running relatively seriously
So I’ve been running at least 6 times a week since I was very young. However. I took Running seriously at 17 when I moved coaches
Banked track 10k. Begging for a hip replacement
It’s remarkable banked tracks have never given me any problems
Run. Thai. Like
fix your hand technique and you will achieve more, recovery run with 5 kg on each leg and 1 kg on each hand for less 1.5 hour
How would you suggest fixing my hand technique and what’s precisely wrong with it?
@@Trackstaa_ when you run with a load in your hands or on legs in the morning - you will get more speed, cadence, jerking force in 2 half of day. But power and endurance will decrease. slow running with load, relaxes well after yesterday's hard training and adds lightness. the load on the legs dynamically stretches the ligaments of the knees. this is an exercise for brain electricity, after it, when you run without load, the impulses for muscle contraction will be greater.
arms set the cadence, oxygen, they should work synchronously and be as relaxed as possible: Daniel KOMEN for exemple
@@vecircles3359 He runs an 8 min 3k, I think his form is working pretty well for him.
Will you be making a video about why you believe Sweat Elite is bad for the sport? Making such a statement about a media who has created hundreds of hours of top quality ORIGINAL content, simply for them not allowing you to use their content without proper reference needs an explanation
I actually can’t remember when I ever made that statement. I’m not denying it but have no memory of saying it. I’ve asked Matt for clarification but he hasn’t said when I said it.
My advice would be to not believe what someone says on social media. Because it is compete lies…
Do you use strava
Yep
@@Trackstaa_ what is your account