I thank you for your RUclips content and the clarity and simplicity of the message you're spreading. I can't say this enough. It's unmatched in my opinion. I read many running books lately but your two weekly workout approach is the first that really clicked with me. It's amazing to me how adaptable it is. You can literally apply it similarly from amateur to pro runner. I already learned a lot, so here's a little summary of what I took out of it for myself: 2 workouts a week: Wednesday: Intervals Sunday: Long run The general weekly running cycle is: Workout (-> rest day) -> recovery day -> easy day A workout is only successfully done after the following days recovery + easy runs. Their role is locking in the gains of the workouts, so intensity / work load is mainly derived from the workouts. Treating the recovery + easy run as a part of the workout instead of a seperate entity was really a mindset shift for me. Consistency is king (do more runs per week even if they are shorter). Intervals: Keep rest constant at 60s to teach your body faster recovery. Progress from lots of short intervals to fewer longer intervals over time, depending on your race distance. Integrate hill sessions occasionally. Long runs: Focus on increasing time first. Afterwards integrate race pace sections (progression runs / fartleks / intervals /...). Workout paces: Work to get comfortable at race day (and slightly faster) pace in your workouts. Easy runs / recovery runs: Do them first thing in the morning fasted if possible. Frees up time for other training in the evening while being recovered. Use the easy run as checkup if you can do the workout next day. Cross training: Good way to build fitness with lower impact. Can supplement your running training. Strength training: Important for injury prevention. Make sure it doesn't interfere with key workouts, so for lower body put it two days out from your workout (so Monday / Friday). Race/Training Nutrition: Nutrition wise treat workouts as tests for race day and work up to an intake of ~80g carbs per hour. Keep hydrated. Limit your intake of ultra processed food. Golden rule: Listen to your body and focus on optimal recovery.
I was wondering at what point do you start putting HM paced work in your long run? Would you work up to 24km in zone 2 then once there start with some HM paced work or would you put in the HM paced work from the get go?
It depends what you've done so far with your speed work, if you're used to speed, then running for relatively short intervals at intended race pace won't take that much out of you.
@@leegrantham I'm use to speed work and doing marathon paced work in my long run. I'm trying to create my own 13 week plan like your system of one speed and one long but not sure when to start to put in marathon work but I think I'll create 2 plans. A build plan to get to distance that's if I had dropped below 24km and a 13 week plan starting at 24km long run with marathon work in it. I'm afraid at 60 to build in distance as well as build marathon work at tje Sametime. My last marathon was 3h05 in October and I plan to have another crack in April next year. So I'm planning on keeping my distance at 24km a d not build up then when 13 Weeks before April make it more specific for my sub 3. Start too early I'll probably peek and burn out before then.
Hey Lee! When do you generally take your rest day/days? Im running 6 days a week atm with 40 milage roughly but always debate resting either after my tempo or after my long run. Thank you for all the content!!
@@drew8924 his other videos says he rests after his speed day and recovery run after that which would be Friday and recovery Run after his long run too. Check the body time.
Hi Dew, Alan's answered it. If you're running 6 days, then the long run should take less out of you than an interval session, so I'd take my rest day on the day after the interval session. 👍
Ciao Nina! For me, I run further than marathon distance when preparing for a marathon, others don't go past 25k, both are outliers but have good reasoning. If it's your first marathon, or your first marathon with structured training, I'd want you to be at 33-36k.
Cant imagine all put half feeling comfortable at 18k. Surely that means you should have run faster? I feel pretty terrible by 10k and can still run a negative split. I can maintain fairly close to my maximum heart rate for over an hour for some reaosn though so maybe that's why.
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I thank you for your RUclips content and the clarity and simplicity of the message you're spreading. I can't say this enough. It's unmatched in my opinion.
I read many running books lately but your two weekly workout approach is the first that really clicked with me. It's amazing to me how adaptable it is. You can literally apply it similarly from amateur to pro runner.
I already learned a lot, so here's a little summary of what I took out of it for myself:
2 workouts a week:
Wednesday: Intervals
Sunday: Long run
The general weekly running cycle is:
Workout (-> rest day) -> recovery day -> easy day
A workout is only successfully done after the following days recovery + easy runs.
Their role is locking in the gains of the workouts, so intensity / work load is mainly derived from the workouts.
Treating the recovery + easy run as a part of the workout instead of a seperate entity was really a mindset shift for me.
Consistency is king (do more runs per week even if they are shorter).
Intervals:
Keep rest constant at 60s to teach your body faster recovery.
Progress from lots of short intervals to fewer longer intervals over time, depending on your race distance.
Integrate hill sessions occasionally.
Long runs:
Focus on increasing time first.
Afterwards integrate race pace sections (progression runs / fartleks / intervals /...).
Workout paces:
Work to get comfortable at race day (and slightly faster) pace in your workouts.
Easy runs / recovery runs:
Do them first thing in the morning fasted if possible. Frees up time for other training in the evening while being recovered.
Use the easy run as checkup if you can do the workout next day.
Cross training:
Good way to build fitness with lower impact. Can supplement your running training.
Strength training:
Important for injury prevention. Make sure it doesn't interfere with key workouts, so for lower body put it two days out from your workout (so Monday / Friday).
Race/Training Nutrition:
Nutrition wise treat workouts as tests for race day and work up to an intake of ~80g carbs per hour.
Keep hydrated.
Limit your intake of ultra processed food.
Golden rule:
Listen to your body and focus on optimal recovery.
Thank you so much for your kind words, and feedback. I love how much you're getting from the videos!
Another cracking video. Now I just need to pick which distance I want to do first! Thanks again!
Top man, thanks Daniel.
Really great video , next time I want to do a half I will use this structure.
Good man, thanks Graham!
Interesting take on training. Exactly what I was looking for…
Thank you, Sir. Glad you enjoyed it.
Thank you for this
My pleasure!
perfect upload timing for me
Good to hear!
Great stuff. Thank you.
You're welcome!
I Just Ran 14.25 Miles!!! Today In Texas!!!
Awesome, David! Wants the temperature?
well done , everything's bigger in Texas , 👍👊, from London
I was wondering at what point do you start putting HM paced work in your long run? Would you work up to 24km in zone 2 then once there start with some HM paced work or would you put in the HM paced work from the get go?
It depends what you've done so far with your speed work, if you're used to speed, then running for relatively short intervals at intended race pace won't take that much out of you.
@@leegrantham I'm use to speed work and doing marathon paced work in my long run. I'm trying to create my own 13 week plan like your system of one speed and one long but not sure when to start to put in marathon work but I think I'll create 2 plans. A build plan to get to distance that's if I had dropped below 24km and a 13 week plan starting at 24km long run with marathon work in it. I'm afraid at 60 to build in distance as well as build marathon work at tje Sametime. My last marathon was 3h05 in October and I plan to have another crack in April next year. So I'm planning on keeping my distance at 24km a d not build up then when 13 Weeks before April make it more specific for my sub 3. Start too early I'll probably peek and burn out before then.
Hey Lee!
When do you generally take your rest day/days? Im running 6 days a week atm with 40 milage roughly but always debate resting either after my tempo or after my long run. Thank you for all the content!!
@@drew8924 his other videos says he rests after his speed day and recovery run after that which would be Friday and recovery Run after his long run too. Check the body time.
Hi Dew, Alan's answered it. If you're running 6 days, then the long run should take less out of you than an interval session, so I'd take my rest day on the day after the interval session. 👍
And for the marathon, up to what mileage would you do the long run? since you're talking about 26 28k for a half marathon. Grazie
Generally up to 22 miles or 35km.. with some of that at marathon pace.
Ciao Nina! For me, I run further than marathon distance when preparing for a marathon, others don't go past 25k, both are outliers but have good reasoning. If it's your first marathon, or your first marathon with structured training, I'd want you to be at 33-36k.
@@leegrantham grazie
@@Ninaboommm Di niente :)
Cant imagine all put half feeling comfortable at 18k. Surely that means you should have run faster? I feel pretty terrible by 10k and can still run a negative split. I can maintain fairly close to my maximum heart rate for over an hour for some reaosn though so maybe that's why.
It's all to do with your perception of uncomfortable. Others would describe what you feel as "pain", which is incorrect.