Love these! It's so true that running in good company distracts you, so your brain doesn't start screaming that you're not able to run any farther, you'd better stop. I run my severely undertrained 50ks by hooking up with cool people throughout the race. My pace is all over the place, too fast, too slow, but I finish uninjured and have a blast.
James, another superb video. You're 100% correct in that learning to run on already tired legs really does pay dividends. I get away with it by resting for two days after, rather than one. I'm certain it keeps injuries away.
Great! I usually add some fast finish long runs (final part in race pace or even faster) 1 to 2 months before a marathon or half marathon for mental preparation. It is hard but it helps a lot.
In other words James....'A piece of cake ' Sorry. I do find it difficult to walk and run. I'm over sixty so I need to keep running. Once I stop to walk, the running is over for me. Great video! Thank you. 👍
Very educational! Been running with a coach for 2 years now and this was still beneficial to understanding the way my workouts are structured the way they are..
Thanks for your superb videos, they are very informative and helpful! I found to be helpful for speeding up (this is from Herbert Steffny) running intervals of 10x400m (slightly faster than racepace) or 6x1.000m (at racepace) once a week in the last 6 weeks before a 10k race, one tempo run once a week (6k to 7k) at 90% heartrate, one longer slow run (around 70% heartrate) and if possible one very easy run to relax. looking forward to your next video!
Thanks James, plenty of good stuff here for me to learn. I am a 57 year old male and I am 39 days into a 365 running challenge to run at least 5km everyday for a year. So far have dropped 4.5kgs in weight and set PB's for 5, 6, 7, 8, 9 and 10km.
@@Deathadder90 He did end up sustaining a hamstring injury in late October 2022. But for sure, you are right in implying that a person should not be running every day, especially when you've only just started getting back into it. It's a sure way of sustaining an injury. Resting and giving yourself days off is the best way to adapt, especially in the early stages.
My favorite tempo run is a Yasso Run. Basically 1 mile WU, then 6x800 in 3:30 followed by 3:30 recovery, then a 1 mile CD. As gradually increase the reps to 10x800.
I'd put that more on the interval training category, not tempo. Also, that pace needs to be adjusted to the capacity of each person and it depends on what kind of pace you're working on
@@rinotz7 Yea, for my last marathon, I wanted to finish a marathon in 3:45 (I hit 3:47). For my next, I'd like to hit 3:30. I don't believe the Yasso run really works that precisely. I just think doing it really improved my running.
@@ScottSimmons i use to do 8x1k with a 200 metre jog/ walk recovery and 3x 2 mile with 5 minutes recovery on alternative weeks,, built up to that by starting with 3x1k / 1x 2 mile, it took a year but went from 3:34 marathon to 2:56, tried to race on a regular basis including cross country which helped alot and was fortunate that i avoiding getting any injuries, good luck in your endeavours.
Great video. I’ve been running a lot of slow miles over the last few months and focusing on speed at my weekly very hilly Park Run. Definitely noticing an improvement in my overall fitness levels and seeing my PB regularly being beaten at the Park Run.
Or if you train by time you would keep to your allotted time(say 6hours a week) and base effort(heart rate) and as you're improving your mileage will slowly increase naturally. When you stop improving, then you could add tempo, etc,if after a few days the tempo has improved your base speed at same HR then you're ready for speed work. If however the tempo makes you slower and feels uncomfortable then you're not ready for speed and it's back to base with maybe reduced mileage.But I could be wrong😄
Vote for #2 join a running club is excellent for fast and long run training, to boost team intensity/focus, and save your energy at least halfway or typically till the last quarter in the race. Yes, every piece of body instrument should be used for the benefit and performed correctly.
I personally find it hard for "everyday" athletes (e.g. with lots of life & family besides running) to apply something like a "10%" increase in WM. Says the km/week for the last few weeks where 25, 60, 52, 72, 70, 65. What do we base the 10% on? Could be average/median/ 1/2 *(max-min).... I run commute a lot, meaning that values varies a lot. Sometimes life just makes it so I can't run for a few days (like the 25km week above) . Sometimes you just happen to do one more long commute. My personal solution to that has been to pay mostly attention to the 4-week average (that Strava conveniently provides on profile stats). I know that say a 70km/week average for 4 week is high, and 60km/week happens pretty often, and I'm probably chilling if I'm at or below 50. Along with that, I ensure I don't bust too much my highest recent weekly volume (say past 1-2 months), unless I want to for some reason.
Workout #1 seems hard to me. 10" @5k pace means running the better part of a 5k for me (~17/17:30) And then add to that ~25% of a 10k feels like it's adding up. Curious to try it out.
For those of us that do not race, and just run for fun, exercise or what not, how do we find our «race pace»? I love the content of the video, but whenever someone suggest a workout based on race pace, I’m more or less lost 😅
@@rualablhor Not sure if that's too helpful - like saying, 'so for Tempo, go a bit faster than endurance'. Might be useful referencing perceived effort instead?
@@JibbaJabber I don't race either, and began running 6 months ago for primarily fitness. I don't plan on any marathons (too long). I imagine 10milers/half would be my upper limit? My goal is under 8mins per. My tempo pace is around ~8:45...if I had to, I could probably race pace it at 8:10/8:15? I don't know...all the videos I watched, the consensus is one could race pace maybe 1 minute faster than one's tempo pace🤔
@@JibbaJabber So what i heard is that your tempo pace is defined as what you can keep up for 1 hour of running. That means that depending on your pace and the intended race you are interested in your race pace could be slower or faster than your tempo pace... and if you want to find out your tempo pace there are some tests you can do (and obviously you can try to run as fast as you can handle for 1 hour, but it can be a bit hard to know)...
Is the principle of adaptation a concern regarding aerobic training? Besides increasing the weakly milage in zone 2, should we also add more variety to our aerobic training days instead of running always the same distance at the same speed?
I love your content James. It's structured, focused, engaging, and jam packed of useful info & advice. By far, you produce my favorite running content to watch on RUclips. Keep it up! P.S. I've set a goal to run sub 3 as well. Hope we can both get there one day!
Good stuff! you should a video on marathon strategies after low intensity training. There’s a lot of stuff about low intensity running, but how should I think about a race
This is not scientific, but basically, running slowly actually creates changes in your body that help your running. It improves your veins and capillaries, increases your blood cells ability to move oxygen to your muscles, increases the amount of blood your heart can push per beat, and more. It also toughens your tendons and ligaments with less chance of injury. When you DO run fast, all these changes (and more, I'm sure I've forgotten a bunch) allow you to run faster, with less fatigue. I hope that helps!
Im finding that im always getting colds and flu after a 4 to 6 week training block, had it 3 times from January to august, especially when im peaking or race ready, any advice out there?
Unless you're racking up crazy weekly milage, I'd guess you would benefit most from more sleep and more food (rather than reducing your milage/intensity).
@@PradeepMenon666 Ha! I know it's hard to fit sleep into a busy life, but you should definitely try to get 8hrs asleep, which means 9hrs in bed usually
My easy pace is somewhere around 7 min / km, my weekly parkrun pace is around 5:30 min/km. Is the parkrun enough for tempo training each week? I currently run around 40 km per week.
Hey. I also run 40ish km a week around 7 minute/km on the long runs but my tempo run is way faster. I ran 47.5 minutes 10km last week. 23 minutes 5km. Do you run your park run on hilly course ?
It really depends on your goals. By the definition given in this video 5K pace qualifies as tempo pace but as others have implied to improve your 5K time well you also need to incorporate short interval bursts at a pace faster than 5K pace. Be sure to warm up thoroughly first. Idea is you have to get used to a faster running pace to get faster.
@@PoetWithPace no, the tempo pace is like your 1hr race pace (somewhere between 10k and HM race pace for many people). But the tempo run is 15 to 35 minutes at that pace, rather than a full 1hr.
I am in the never use earphones while running, I have been around long enough to have seen the use of transistor radios, then walkmans (cassettes then cds) and have only one thing to say to anyone using them and that is you don't love running,
That's a weird take. I would say I'm an above-average runner that has been running for the majority of my life, and I run with earbuds when I'm not running with training partners. Am I a fraud?
Love these! It's so true that running in good company distracts you, so your brain doesn't start screaming that you're not able to run any farther, you'd better stop. I run my severely undertrained 50ks by hooking up with cool people throughout the race. My pace is all over the place, too fast, too slow, but I finish uninjured and have a blast.
hahaha cool
James, another superb video. You're 100% correct in that learning to run on already tired legs really does pay dividends. I get away with it by resting for two days after, rather than one. I'm certain it keeps injuries away.
Great! I usually add some fast finish long runs (final part in race pace or even faster) 1 to 2 months before a marathon or half marathon for mental preparation. It is hard but it helps a lot.
In other words James....'A piece of cake '
Sorry.
I do find it difficult to walk and run.
I'm over sixty so I need to keep running.
Once I stop to walk, the running is over for me. Great video! Thank you. 👍
Very educational! Been running with a coach for 2 years now and this was still beneficial to understanding the way my workouts are structured the way they are..
Thanks for your superb videos, they are very informative and helpful! I found to be helpful for speeding up (this is from Herbert Steffny) running intervals of 10x400m (slightly faster than racepace) or 6x1.000m (at racepace) once a week in the last 6 weeks before a 10k race, one tempo run once a week (6k to 7k) at 90% heartrate, one longer slow run (around 70% heartrate) and if possible one very easy run to relax. looking forward to your next video!
Thanks James, plenty of good stuff here for me to learn. I am a 57 year old male and I am 39 days into a 365 running challenge to run at least 5km everyday for a year. So far have dropped 4.5kgs in weight and set PB's for 5, 6, 7, 8, 9 and 10km.
Everyday and no injuries?
@@Deathadder90 He did end up sustaining a hamstring injury in late October 2022. But for sure, you are right in implying that a person should not be running every day, especially when you've only just started getting back into it. It's a sure way of sustaining an injury. Resting and giving yourself days off is the best way to adapt, especially in the early stages.
now you have a sponsor jajaja i remember the old days! good for you james!!!! you're the man!!!!
My favorite tempo run is a Yasso Run. Basically 1 mile WU, then 6x800 in 3:30 followed by 3:30 recovery, then a 1 mile CD. As gradually increase the reps to 10x800.
I'd put that more on the interval training category, not tempo. Also, that pace needs to be adjusted to the capacity of each person and it depends on what kind of pace you're working on
@@rinotz7 Yea, for my last marathon, I wanted to finish a marathon in 3:45 (I hit 3:47). For my next, I'd like to hit 3:30. I don't believe the Yasso run really works that precisely. I just think doing it really improved my running.
@@ScottSimmons i use to do 8x1k with a 200 metre jog/ walk recovery and 3x 2 mile with 5 minutes recovery on alternative weeks,, built up to that by starting with 3x1k / 1x 2 mile, it took a year but went from 3:34 marathon to 2:56, tried to race on a regular basis including cross country which helped alot and was fortunate that i avoiding getting any injuries, good luck in your endeavours.
Great video. I’ve been running a lot of slow miles over the last few months and focusing on speed at my weekly very hilly Park Run.
Definitely noticing an improvement in my overall fitness levels and seeing my PB regularly being beaten at the Park Run.
Helpful, thanks!
When you got to the bit about Victoria sponge cake I was actually sat here eating Victoria sponge cake!! 🙈🤣🤣🤣🤣
🤣🤣🤣
Sat?! You should be fueling on the go!
Remember, you can't haven't your cake and eat it?
(Unless you're a Tory PM)
That's funny little Adam 🙂
😂😂😂
Great tips
Or if you train by time you would keep to your allotted time(say 6hours a week) and base effort(heart rate) and as you're improving your mileage will slowly increase naturally. When you stop improving, then you could add tempo, etc,if after a few days the tempo has improved your base speed at same HR then you're ready for speed work. If however the tempo makes you slower and feels uncomfortable then you're not ready for speed and it's back to base with maybe reduced mileage.But I could be wrong😄
I'm loving this playlist James - Tnx - S
Great advice!
What if I can't maintain any pace for 60 minutes.
Vote for #2 join a running club is excellent for fast and long run training, to boost team intensity/focus, and save your energy at least halfway or typically till the last quarter in the race. Yes, every piece of body instrument should be used for the benefit and performed correctly.
I personally find it hard for "everyday" athletes (e.g. with lots of life & family besides running) to apply something like a "10%" increase in WM. Says the km/week for the last few weeks where 25, 60, 52, 72, 70, 65. What do we base the 10% on? Could be average/median/ 1/2 *(max-min).... I run commute a lot, meaning that values varies a lot. Sometimes life just makes it so I can't run for a few days (like the 25km week above) . Sometimes you just happen to do one more long commute.
My personal solution to that has been to pay mostly attention to the 4-week average (that Strava conveniently provides on profile stats). I know that say a 70km/week average for 4 week is high, and 60km/week happens pretty often, and I'm probably chilling if I'm at or below 50. Along with that, I ensure I don't bust too much my highest recent weekly volume (say past 1-2 months), unless I want to for some reason.
Workout #1 seems hard to me. 10" @5k pace means running the better part of a 5k for me (~17/17:30) And then add to that ~25% of a 10k feels like it's adding up. Curious to try it out.
I was actually thinking the same thing, must be super killer but kinda wanna give it a go smh
For those of us that do not race, and just run for fun, exercise or what not, how do we find our «race pace»?
I love the content of the video, but whenever someone suggest a workout based on race pace, I’m more or less lost 😅
Isn't it a bit faster than your tempo run?
@@rualablhor Not sure if that's too helpful - like saying, 'so for Tempo, go a bit faster than endurance'.
Might be useful referencing perceived effort instead?
@@JibbaJabber I don't race either, and began running 6 months ago for primarily fitness. I don't plan on any marathons (too long). I imagine 10milers/half would be my upper limit? My goal is under 8mins per. My tempo pace is around ~8:45...if I had to, I could probably race pace it at 8:10/8:15? I don't know...all the videos I watched, the consensus is one could race pace maybe 1 minute faster than one's tempo pace🤔
@@JibbaJabber So what i heard is that your tempo pace is defined as what you can keep up for 1 hour of running. That means that depending on your pace and the intended race you are interested in your race pace could be slower or faster than your tempo pace... and if you want to find out your tempo pace there are some tests you can do (and obviously you can try to run as fast as you can handle for 1 hour, but it can be a bit hard to know)...
@@antonh2743 and if 60 minutes is beyond my capacity to maintain a run, then how to I assess this?
Get stronger while on tired legs? What’s the trade off with injury risk?
10 min at 5k pace is brutal and has nothing to do with tempo work
Is the principle of adaptation a concern regarding aerobic training? Besides increasing the weakly milage in zone 2, should we also add more variety to our aerobic training days instead of running always the same distance at the same speed?
I love your content James. It's structured, focused, engaging, and jam packed of useful info & advice. By far, you produce my favorite running content to watch on RUclips. Keep it up! P.S. I've set a goal to run sub 3 as well. Hope we can both get there one day!
I was wondering about the Jam......
Good stuff! you should a video on marathon strategies after low intensity training. There’s a lot of stuff about low intensity running, but how should I think about a race
I don't understand how running slow builds fitness (this aerobic base everyone talks about). What exactly is an aerobic base? What does that mean?
More time spent running easy and building aerobic base makes it easier to run faster at a lower heart rate
This is not scientific, but basically, running slowly actually creates changes in your body that help your running. It improves your veins and capillaries, increases your blood cells ability to move oxygen to your muscles, increases the amount of blood your heart can push per beat, and more. It also toughens your tendons and ligaments with less chance of injury. When you DO run fast, all these changes (and more, I'm sure I've forgotten a bunch) allow you to run faster, with less fatigue. I hope that helps!
@@Kelly_Ben interesting... I knew that you wanted to do this but knowing exactly what it does to your body is pretty cool
@@Miiloh I followed the link at the end to the next video, and he explains it MUCH better, with pictures! Happy running!
@@Kelly_Ben thanks Kelly. So if these changes happen while running fast as well, is the reason to run slow just to avoid injury?
Im finding that im always getting colds and flu after a 4 to 6 week training block, had it 3 times from January to august, especially when im peaking or race ready, any advice out there?
You might be overtraining and weakening your immune system.
Weird you should say this. I’ve fallen sick twice and lost my running gains rapidly twice this year. So damn annoying. IMO it’s just bad luck.
Unless you're racking up crazy weekly milage, I'd guess you would benefit most from more sleep and more food (rather than reducing your milage/intensity).
@@clarkreimer9448 You might be right! My sleep is ~5 hrs every night and my nutrition could really use some improvement.
@@PradeepMenon666 Ha! I know it's hard to fit sleep into a busy life, but you should definitely try to get 8hrs asleep, which means 9hrs in bed usually
Great Video...also, cake...😋🤣
I running 35 kilometers sometimes 50 kilometers but after i feell tiring 😫
My easy pace is somewhere around 7 min / km, my weekly parkrun pace is around 5:30 min/km. Is the parkrun enough for tempo training each week? I currently run around 40 km per week.
Hey. I also run 40ish km a week around 7 minute/km on the long runs but my tempo run is way faster. I ran 47.5 minutes 10km last week. 23 minutes 5km. Do you run your park run on hilly course ?
No you need a weekly interval or tempo session
@@omgiamgenius No. It’s completely flat. I do run hill repeats as a separate session.
It really depends on your goals. By the definition given in this video 5K pace qualifies as tempo pace but as others have implied to improve your 5K time well you also need to incorporate short interval bursts at a pace faster than 5K pace. Be sure to warm up thoroughly first. Idea is you have to get used to a faster running pace to get faster.
@@PoetWithPace no, the tempo pace is like your 1hr race pace (somewhere between 10k and HM race pace for many people). But the tempo run is 15 to 35 minutes at that pace, rather than a full 1hr.
Lost me on Cake!!
Sir I want to complete a 1500 m run in 4 minute, can you do a video, now i complete 1500 m in 6 minutes and i want to win a 1500 race
I am in the never use earphones while running, I have been around long enough to have seen the use of transistor radios, then walkmans (cassettes then cds) and have only one thing to say to anyone using them and that is you don't love running,
That's a weird take. I would say I'm an above-average runner that has been running for the majority of my life, and I run with earbuds when I'm not running with training partners. Am I a fraud?
Ok boomer.
Well you’ve certainly accrued many years of experience to arrive at a perspective that’s utter nonsense. Congratulations.
Second place or worse, behind meth