How a 100km running week looks like
HTML-код
- Опубликовано: 29 авг 2024
- Runners always talk about weekly mileage. For me, I always aim to hit a 100km of running per week. It's not just straight up boring running every day, but throw in a couple of workouts and smash a long run specific to the marathon time I want to run, and things can get interesting.
Hey! Wanted to say THANKS for making this video.
And another special THANKS thanks for starting your weeks on Mondays and measuring your distance in kilometres :) running youtube needs more of metric stuff.
haha 🙂 i mean honestly, who understands the imperial system right 🙂
thanks for the nice comment
@@vstarrunning *hem* definitely none of those imperial system users in these parts... (said the Americain)
Do think the week should start on Monday though
I've been running approx 100km a week over the last 3 marathon blocks on 7days a week. And what has worked well for me in a simplistic sense is the following: Mon/Thurs Recovery Z1 HR around 90secs per km slower than MP. Tues/Fri are Endurance/Steady runs with strides, stay in Z2, work on form on the strides at the end of the run. Wed/Sat are workout days, with Wed usually being more intense and shorter and Sat being more race specific workouts. Sunday is the Long run where I will often alternative weeks of pure Z2 easy running and alternate week with Z2 easy and race specific sections injected after the 2hr mark. I'm 50 now, so I have to really moderate my intensity to be able to put in the mileage. Lots of self care, lots of good calories, lots of sleep.
Good-luck with your training, and your content creation.
Thanks for sharing. I must say, I really need that 1 full day of not running at all. Just to forget about running for a day at least. But that's the cool thing about running, we all approach it differently and there is no right or wrong. But, I can really improve on the self care part of my week, I say that every month, more stretching, more strength, etc, but never get to it. Good luck with your running too ;-)
Telling it like it is. Much appreciated. Running on tired legs. It's what we do!
who needs fresh legs right 🙂
it's relentless man - that is the impressive bit, to have the discipline to maintain this over years of training. It blows my mind. Sooner or later you will get that sub 3 hour marathon and I am sure it will be sooner, why not in Vienna. I have a feeling when you do go sub 3 hours it is going to be quite comfortably and then you will wonder what all the fuss was about. Good luck
Thanks man 🙂 Let's hope it is sooner, can't live with that monkey on my back for another year
Great Video! Thanks for sharing your workouts
Love this! Also training for a sub-3 marathon and documenting my training on RUclips… you have yourself a new subscriber 😊
thanks man. Yea its hard, long work to get ready for that sub3. We'll both smash it ;-). I'll follow your journey too, good luck!
@@vstarrunningYeah it’s a long road… so all about enjoying the process! You look a bit further ahead than me - when is your marathon? I’ve been doing 65-72k weeks, but looking to step it up in the summer/autumn. And nice one, cheers!
@@nrg_runs I tried last year in Milan and did a 3:05. This year in Vienna middle of April, so just doing the last work now. But I only have 1 shot a year, as I focus more on the ultra trail stuff. So it's all or nothing 🙂 I read that your marathon is later in the year, so you still have a lot of time. And that fast half marathon time is a good sign, you can build from that nicely
Getting close, then! Fingers crossed for Vienna - although with the work you’re putting in it shouldn’t be down to luck 😊
Yeah the half marathon was very encouraging, and can build slowly from here. I am doing a trail marathon in May, mind 😅
Nice video.
Based on that threshold pace and your long run I reckon you would’ve hit your sub3 goal. How did you go?
thanks 🙂Yea that's also what I thought. But........ check out my Vienna race video to see how it went 😉 ruclips.net/video/078MeEGscuk/видео.htmlsi=HjfU0LKUh8vwBEo3
You South African? What country do you live, looks like Eastern Europe?
yes I am 😉 I live in the Czech Republic
Do you use different shoes everyday?
I try to at least, just to mix it up and different shoes for different speeds and terrain. I actually filmed the different shoes and talked about them for this vid, but removed it cause it made it too long. Maybe a video on its own in the future 🤷🏾
@@vstarrunning yeah would be great for newbies like me
Do you include any strength/gym work in your weeks? On what days?
I don't, but I should. I tell myself every month that I should start doing it, but never get to it. It should be on the same day as the workout. Just so that you use the recovery/easy days for that, to recover. So in a perfect world, I would do the workout at 11am (my normal running time), and then the strength stuff at night.
What is wrong with these youtubers ???
No wonder only 4% of all male marathon runners in the whole world can run a marathon under 3hrs...for the women...its 1% ....
😂😂😂