How do you do it?! Read your book, listened to all your videos, and yet you still give the best, no bs, encouraging, doable information. You’re the best!
So glad I came across your channel Andrew! So informative and you present it so well. Just want to give you a shout out and say thank you for taking your time out and making these RUclips videos for all of us. We really appreciate you and know that you inspire so many! 🥰
Aw, thanks, I’m almost blushing. But seriously I appreciate that you enjoy these videos and thanks for your feedback. If you like these videos, consider picking up a copy of the Run Elite book. You’ll love it.
I am enjoying the book, thanks Andrew. I was going to do MAF training, but instead am following base training for (eventually) a marathon in late October, with a few tune up races on the way, only doing base/strides/hill sprints throughout. I am aiming for 1 stride for every mile, progressing to 1.5/2 strides by end of base training. Hoping to see an improvement in HR during base training even though not strictly MAF🤞
100% agree. Well mostly. The top down approach that I use with my runners who I coach is #1 is your emotional state and experience, #2 is physical health (diet, sleep, etc), and #3 is training, workouts, etc. so yes health above all else. But this video is on “training” metrics
This is exactly what I'm missing. I know I'm missing it, but this is motivational to finally put something into a specific plan. Thank you for this! Well done!
Love the video! I’m pumped to add in speed work & strides to my 2024 training. Ran a 3:09 at Chicago with only Z2 running (avoided speed as I recovered from injury). Shooting for a big PR in April 👊🏼
Such an awesome video. I’ve always struggled with frequency, and 2023 was my most inconsistent year of running in a decade. Your breakdown of that was great, just what I needed. That will be my key metric in 2024.
Thanks, Andrew, loving the content. Enjoyed the Adio version of the book so much, I went out and also purchased the physical copy - a great reference book. :)
Great job man ...outstanding! Thank you for what you re doing helping athletes out there to educate and help em to get better. I am just starting my running journey and I findout your videos very educative and helped me to understand more about my running perception.
I’ve been a fan of Sage for most of my running advice and scullion to but I’m quite excited about implementing strides and weight loss that you seem quite keen on. Started adding a few strides in every easy run last week and already think I feel a little more brisk! Lake sammamish half marathon march 11th and got a feeling I will get a PR with this focus. Thanks
Welcome to Run Elite! So glad you’re enjoying the content. Since you study from a bunch of runners and coaches, you’d probably enjoy the Run Elite book.
Andrew, so true about weight loss and faster marathon times. Nick Bare (hybrid runner) went from 230lbs to 190lbs at 6% body-fat and ran 2:39 at CIM a few months ago. Nick stated the same that weight loss got him from 3 hr to 2:39 with less body weight.
Just bought your book brilliant just wanted for bit help I’m stuck in a rut did 24hr race last year 112 miles 24hr on a track run a marathon at least once a month 3:11-3:24 range I won’t to beat my on 2:59:33 what advice would you give my goal race is in 14 week’s Manchester 14/4/23 feel like I’m stuck at easy pace all time even though I run marathon at 7:15-30 pace I fall into running easy all time 9-9:30 pace hit 70 miles last 3-4 weeks down week this week as on holiday maybe 40-45 miles I need help half way through your book it amazing 🎉
Ive been loving the videos so i bought the book and getting through it. It's a great read. Question on training for trail runs with a bit of elevation, would that be more akin (and focused) in the Specific stage in the triphasic approach? Thanks
It depends on what you’re training for. Are you training for a trail race? If so, then, getting on the specific terrain for your Race is specific. If you’re training for a flat road race, then trail running is still good, but exists best in your base training.
@@runelitecoach yes, a 50km in August with 600m of elevation. I was going to move the bulk of my trail / elevation key workouts to the specific stage to allow me to focus on conditioning, base and support before. I'm looking forward to trying out your approach.
I've been using Jack Daniel's calculator and 'Faster Road Running' by Pete Pfitzinger for a number of years now, and thought after seeing your videos I'd make a change. So I bought your book, and wanted to get started quickly for the New Year. I've only skipped through the book at the moment, and concentrated on the sections about setting up mileage, days of running, and goal pace for the 5K I've been running for over 14 years and know easy runs should be easy. This is where I'm sort of uncertain about pacing (could be because I haven't read the book properly). Normally I run a 5K race for a fitness test, note the time and input that into Jack Daniel's calculator for my training paces. I then train for about 6-8 weeks and run another 5K and repeat the process, slowly getting faster. Now you suggest a goal time to calculate training paces. I used to run around 20:30, but now, more like 22:00 (bad 2023). So I thought 21:00 is a reasonable goal. That gives me a pace of 4:12km. Inputting that into the 'Run Elite' calculator which gives a base training pace at 80% 5:15. I could run at that pace, but currently that would not be an easy run for me, my easy pace is around 5:38 - 5:25 on a good day.. If I put a slower time in, it's not really a goal. Would you suggest using regular conservative goals, or stick to 21:00 with slightly harder easy runs. Apologies for the long post.
During base training, you don’t need to follow the paces on the Calculator. Those paces are for workouts only. It’s just a simple guideline for base training. Base training needs to be easy, and that is a subjective thing. So keep all runs in base training easy. Also, when it comes to your goalsetting, I may be able to help you with that. Send me a DM on Instagram and remind me of this conversation. I have videos on RUclips on setting up your goals, and you may want to reread that section in the book as well, because if you go for a goal that “reasonable” it doesn’t necessarily fire under your butt to make a holistic change. What if you went for a lifetime PR? It might inspire you to make a bigger change in the way that you train, eat, sleep, or something else. Of course you can do what you like, but if I were coaching you, we would be starting here
Thanks a lot, that's cleared things up lovely. I'll be in base training for a while as I don't have a key race. Thanks for the offer of help on goalsetting as well. @@runelitecoach
Just added you. I normally start by taking names of people who left a review. Or people who reached out and told me they got the book. Glad to see you got it! Please consider leaving a review and thank you.www.amazon.com/dp/B0CFCZF65L
Oh, I see. The mid/long term effect is two-folded: A) the increased metric will grow at a compound rate, much as compound interests do, and B) The increased metric increases the others by association. Why I didn't see this before? (ha!)
Reading your book at the moment and I’m impressed. I’m enjoying your ideas and they seem to make a lot of sense. I’m going to improve my milage consistency this year and add strides. Quick question on the strides. When doing slow, low heart rate runs should I still add strides? That would take me out of a low heart rate wouldn’t it? So do I do them anyway or save them for other runs.
Slow easy runs are one of the best times to add in strides. Your heart rate will only go up for a very brief period of time and then it encourages you to take very easy and somewhat long recoveries in order to keep your heart rate low. It’s fine.
I get why you'd want to run fast to train your neuromuscular system. I get that moving very quickly (having good FT fibers) can save you from an injury. I can also see why this would be something most people lose with age. Nevertheless, I don't see why fast twitch muscle recruitment would do anything for performance in endurance races (even at distances such as 1500 m). For those distances, your slow twitch and intermediate (fast red) fibers are the ones that matter, fast twitch muscle fibers are only good for a few seconds and they generate lactate, which is bad news for your aerobic engine. Again, I get why it's good for health, and longevity, etc. It might also help prevent injury during training. Is it that FT fibers can convert to slow twitch fibers? I like your training approach, but this part isn’t clear to me. Also, you really like strides. If you run over 8 s or so, you allow lactate to build up, depending on how well your body does at shuttling lactate out of your muscles, metabolizing it, resynthesizing it to glycogen, etc. Lactate inhibits the enzymes that keep aerobic respiration going (and anaerobic enzymes as well). So this seems like it might possibly compromise aerobic development if you do it in training too often. By this I mean lactate will inhibit aerobic enzymes, negatively affecting the aerobic training stimulus you can provide. Of course, it doesn't apply to hill sprints. There's also the fact that ST can convert to FT and vice versa, and if you're aiming for performance in any event longer than 1500 m (which is 77% aerobic for men and even more for women), it would seem better to focus on aerobic development (although FT development is good for injury prevention and you also want neuromuscular development). It seems like we don't know exactly what type of training stimulus will convert ST to FT, but for endurance sports, you'd definitely want to have more ST.
I’ve been reading your book and I have been wondering if the training guidelines apply to a middle distance runner. Also last year, I ran 5 flat in the mile.
![COLOMBIA vs. CHILE [4-0] | RESUMEN | ELIMINATORIAS SUDAMERICANAS | FECHA 10](http://i.ytimg.com/vi/TDjN4W3yy1k/mqdefault.jpg)
How do you do it?! Read your book, listened to all your videos, and yet you still give the best, no bs, encouraging, doable information. You’re the best!
So glad I came across your channel Andrew! So informative and you present it so well. Just want to give you a shout out and say thank you for taking your time out and making these RUclips videos for all of us. We really appreciate you and know that you inspire so many! 🥰
Aw, thanks, I’m almost blushing. But seriously I appreciate that you enjoy these videos and thanks for your feedback.
If you like these videos, consider picking up a copy of the Run Elite book. You’ll love it.
I am enjoying the book, thanks Andrew. I was going to do MAF training, but instead am following base training for (eventually) a marathon in late October, with a few tune up races on the way, only doing base/strides/hill sprints throughout. I am aiming for 1 stride for every mile, progressing to 1.5/2 strides by end of base training. Hoping to see an improvement in HR during base training even though not strictly MAF🤞
1st metric to focus on - your health.
100% agree. Well mostly. The top down approach that I use with my runners who I coach is #1 is your emotional state and experience, #2 is physical health (diet, sleep, etc), and #3 is training, workouts, etc. so yes health above all else. But this video is on “training” metrics
This is exactly what I'm missing. I know I'm missing it, but this is motivational to finally put something into a specific plan. Thank you for this! Well done!
Glad it was helpful! If you like this you’ll love the Run Elite Book I’m sure. www.amazon.com/dp/B0CFCZF65L
Love the video! I’m pumped to add in speed work & strides to my 2024 training. Ran a 3:09 at Chicago with only Z2 running (avoided speed as I recovered from injury). Shooting for a big PR in April 👊🏼
Oh yeah, if you have a foundation of zone two running and then you add in one stride per mile you’ll get significantly more fit
Such an awesome video. I’ve always struggled with frequency, and 2023 was my most inconsistent year of running in a decade. Your breakdown of that was great, just what I needed. That will be my key metric in 2024.
BIG THANK YOU🙏, Andrew I Learn Much from You, specially about mindset🤗
My pleasure! And you’re welcome Haid
Thanks, Andrew, loving the content. Enjoyed the Adio version of the book so much, I went out and also purchased the physical copy - a great reference book. :)
Thanks Will :) glad you’re enjoying the book 📕
Great job man ...outstanding! Thank you for what you re doing helping athletes out there to educate and help em to get better. I am just starting my running journey and I findout your videos very educative and helped me to understand more about my running perception.
Your videos are absolutely 🔥
I’ve been a fan of Sage for most of my running advice and scullion to but I’m quite excited about implementing strides and weight loss that you seem quite keen on. Started adding a few strides in every easy run last week and already think I feel a little more brisk! Lake sammamish half marathon march 11th and got a feeling I will get a PR with this focus. Thanks
Welcome to Run Elite! So glad you’re enjoying the content. Since you study from a bunch of runners and coaches, you’d probably enjoy the Run Elite book.
we have the same goal !!! All the best to you as well i 2024
Thanks for the great advice. Inspirational
Glad you enjoyed it!
Great stuff as usual. 👍
Thank you 😊
Andrew, so true about weight loss and faster marathon times. Nick Bare (hybrid runner) went from 230lbs to 190lbs at 6% body-fat and ran 2:39 at CIM a few months ago. Nick stated the same that weight loss got him from 3 hr to 2:39 with less body weight.
Love your book mate
Thank you 🙏 please leave a review on Amazon www.amazon.com/dp/B0CFCZF65L
Just bought your book brilliant just wanted for bit help I’m stuck in a rut did 24hr race last year 112 miles 24hr on a track run a marathon at least once a month 3:11-3:24 range I won’t to beat my on 2:59:33 what advice would you give my goal race is in 14 week’s Manchester 14/4/23 feel like I’m stuck at easy pace all time even though I run marathon at 7:15-30 pace I fall into running easy all time 9-9:30 pace hit 70 miles last 3-4 weeks down week this week as on holiday maybe 40-45 miles I need help half way through your book it amazing 🎉
Ive been loving the videos so i bought the book and getting through it. It's a great read.
Question on training for trail runs with a bit of elevation, would that be more akin (and focused) in the Specific stage in the triphasic approach? Thanks
It depends on what you’re training for. Are you training for a trail race? If so, then, getting on the specific terrain for your Race is specific. If you’re training for a flat road race, then trail running is still good, but exists best in your base training.
Thanks for getting the book! Please leave a review on Amazon. It helps a lot.
@@runelitecoach yes, a 50km in August with 600m of elevation. I was going to move the bulk of my trail / elevation key workouts to the specific stage to allow me to focus on conditioning, base and support before. I'm looking forward to trying out your approach.
I've been using Jack Daniel's calculator and 'Faster Road Running' by Pete Pfitzinger for a number of years now, and thought after seeing your videos I'd make a change. So I bought your book, and wanted to get started quickly for the New Year. I've only skipped through the book at the moment, and concentrated on the sections about setting up mileage, days of running, and goal pace for the 5K
I've been running for over 14 years and know easy runs should be easy. This is where I'm sort of uncertain about pacing (could be because I haven't read the book properly).
Normally I run a 5K race for a fitness test, note the time and input that into Jack Daniel's calculator for my training paces. I then train for about 6-8 weeks and run another 5K and repeat the process, slowly getting faster.
Now you suggest a goal time to calculate training paces. I used to run around 20:30, but now, more like 22:00 (bad 2023). So I thought 21:00 is a reasonable goal. That gives me a pace of 4:12km.
Inputting that into the 'Run Elite' calculator which gives a base training pace at 80% 5:15. I could run at that pace, but currently that would not be an easy run for me, my easy pace is around 5:38 - 5:25 on a good day.. If I put a slower time in, it's not really a goal.
Would you suggest using regular conservative goals, or stick to 21:00 with slightly harder easy runs. Apologies for the long post.
During base training, you don’t need to follow the paces on the Calculator. Those paces are for workouts only. It’s just a simple guideline for base training. Base training needs to be easy, and that is a subjective thing. So keep all runs in base training easy.
Also, when it comes to your goalsetting, I may be able to help you with that. Send me a DM on Instagram and remind me of this conversation. I have videos on RUclips on setting up your goals, and you may want to reread that section in the book as well, because if you go for a goal that “reasonable” it doesn’t necessarily fire under your butt to make a holistic change. What if you went for a lifetime PR? It might inspire you to make a bigger change in the way that you train, eat, sleep, or something else. Of course you can do what you like, but if I were coaching you, we would be starting here
Thanks a lot, that's cleared things up lovely. I'll be in base training for a while as I don't have a key race. Thanks for the offer of help on goalsetting as well. @@runelitecoach
Andrew, where is my name!! 😂 I got your book 3 months ago. Loved it btw!
Just added you. I normally start by taking names of people who left a review. Or people who reached out and told me they got the book. Glad to see you got it! Please consider leaving a review and thank you.www.amazon.com/dp/B0CFCZF65L
Oh, I see. The mid/long term effect is two-folded: A) the increased metric will grow at a compound rate, much as compound interests do, and B) The increased metric increases the others by association. Why I didn't see this before? (ha!)
Your comment summarizes it perfectly, and made the video even more helpful! Thanks!
Is there anywhere in the UK that sticks your book? I can see the audiobook is on Amazon but I prefer old school print
It’s on Amazon UK
So it is! That's strange, when I searched yesterday I only found the audio version! Paperback now ordered!@@runelitecoach
1 stride per mile: How far is a stride? (I apologize if you said in video and I missed it)
Roughly 100 meters.
Here’s a video on that! ruclips.net/video/Ef-NnLQZbz4/видео.htmlsi=lMXVTYWyC6adsn5Q
Reading your book at the moment and I’m impressed. I’m enjoying your ideas and they seem to make a lot of sense. I’m going to improve my milage consistency this year and add strides. Quick question on the strides. When doing slow, low heart rate runs should I still add strides? That would take me out of a low heart rate wouldn’t it? So do I do them anyway or save them for other runs.
Slow easy runs are one of the best times to add in strides. Your heart rate will only go up for a very brief period of time and then it encourages you to take very easy and somewhat long recoveries in order to keep your heart rate low. It’s fine.
You’re one of the few to tackle the question, thanks!
Mine is: improve recovery and sleep
Excellent goals. Really important, if you’re not recovering properly, you can’t train at higher level. Have fun.
What is a stride?
Just How Effective are Strides to Make You Faster?
ruclips.net/video/hKgUxxw6A-o/видео.html
Do This Easy Speedwork to Run Faster AND Reduce Your Injury Risk
ruclips.net/video/Ef-NnLQZbz4/видео.html
I get why you'd want to run fast to train your neuromuscular system. I get that moving very quickly (having good FT fibers) can save you from an injury. I can also see why this would be something most people lose with age. Nevertheless, I don't see why fast twitch muscle recruitment would do anything for performance in endurance races (even at distances such as 1500 m). For those distances, your slow twitch and intermediate (fast red) fibers are the ones that matter, fast twitch muscle fibers are only good for a few seconds and they generate lactate, which is bad news for your aerobic engine. Again, I get why it's good for health, and longevity, etc. It might also help prevent injury during training. Is it that FT fibers can convert to slow twitch fibers? I like your training approach, but this part isn’t clear to me.
Also, you really like strides. If you run over 8 s or so, you allow lactate to build up, depending on how well your body does at shuttling lactate out of your muscles, metabolizing it, resynthesizing it to glycogen, etc. Lactate inhibits the enzymes that keep aerobic respiration going (and anaerobic enzymes as well). So this seems like it might possibly compromise aerobic development if you do it in training too often. By this I mean lactate will inhibit aerobic enzymes, negatively affecting the aerobic training stimulus you can provide. Of course, it doesn't apply to hill sprints. There's also the fact that ST can convert to FT and vice versa, and if you're aiming for performance in any event longer than 1500 m (which is 77% aerobic for men and even more for women), it would seem better to focus on aerobic development (although FT development is good for injury prevention and you also want neuromuscular development). It seems like we don't know exactly what type of training stimulus will convert ST to FT, but for endurance sports, you'd definitely want to have more ST.
I’m a sophomore in high school and am looking to break 4:40 in the mile this year. Does anyone have any tips?
That’s a big question. But following a triphasic model will do it. Assuming you are relatively close to it already and have the time.
I’ve been reading your book and I have been wondering if the training guidelines apply to a middle distance runner. Also last year, I ran 5 flat in the mile.
Sleep 100%
Truth. Diet too.
Surprised you didn't mention strength training.
I have a videos on that too