How to Create Breakthrough PRs | The Science of Peaking
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- Опубликовано: 26 авг 2023
- Common running sense says to focus on the paces that really count. But common running sense won’t get you to the best possible times you’ve got in you. What WILL create a peak in fitness is structured training, where you train to train, and end up covering ALL paces, from all out to slower than slow. Putting the right kind of running in each phase is key, and I’ll break it down for you here.
This style of training - with the Triphasic Model - is what has gotten my runners to massive lifetime PRs again and again even as they progress in their 40s and 50s. You can do the same.
For even more information on how to apply the Triphasic Model to your running, check out my BOOK! :) It's called RUN ELITE: Train and Think Like the Greatest Runners of All Time. It’s all in there, even the step by step of setting up your training.
www.runelitebook.com
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This is super helpful. Also showing “fast” on the left side keeps everyones brain awake. Thanks.
Im currently training for my first marathon and trust completely in this proces. I experienced the same in my 5 and 10k training, really wondering how on earth i was going to run those distances at the speeds I was aiming for. But it works. Just trust to proces.
Awesome feedback. Glad to hear you've broken the mold and figured out training. Keep it going and use the principles of training....molded to YOUR individual needs. But the principles stay the same. Thanks for the support
For me. This is by far the best explanation about when to incorporate specific workouts on a periodization. Very helpful guide for us whos making their own plan.
I'm currently training for my first sub3h marathon. Just hat a tune-up half marathon at the end of the support phase with 6 weeks to go... And wow! Really surprised myself! I went from 1:28 to 1:19 in less than a year. I am really looking forward to doing the final phase and getting that sub3h done ;) Thanks for the great advise, Andrew :)
As always, on point at the perfect time for me 💪
Perfect! It couldn't be any other way :)
This is gem. Read and saw a lot of videos regarding how to stracture a training plan, about base training, tempo runs etc. But this content explains well!
Thank you 🙏
Great content!!! Thank you! Learning a lot!! 👍
You’re welcome Sam. Thanks for watching
Awesome book Andrew. I have just to read 2 more chapters and I will post a review on Amazon. I learned very useful things on every single chapter! Bravo, Yves
Fantastic! So glad you enjoyed it. The last two chapters are much different, and awesome. "Do some pushups!" (you'll see :) )
Thanks for your review Yves
I'm a large chested lady and appreciate the recommendations in this video vis-a-vis running effort and paces.
Glad you’re liking the channel! Thanks for your support. Speaking of Support…
Excellent video
Thank you. Excellent comment :)
Great content!
Thank you :) Glad you enjoyed
Thank you for saying that doing nothing but long slow distance training will make you slow and weak that’s all my coaches wanted us to do in biathlon and that’s exactly what it did to us, made us slow and weak. As soon as I started lifting weights and doing VO2max intervals in addition to LSD training I started performing leaps and bounds better in races.
Haha 😂 you’re welcome.
Great video, can you share how to make a good base training plan, I still don't know how to make a good progress in base training. Thanks for your great video anyway
Great suggestion! I have full workshops on this. Video trainings and a full 90 minute "setting up your base training" workshop that you can do if you want to join our program. Otherwise my book walks you through all of your setting up of your training. There's not only a "base training" chapter, but there's also a "setting up your base training" chapter, as well as a "setting up your full training" chapter. Since I don't have a public video on this yet, I'd recommend just grabbing the book. (Run Elite: train and think like the greatest runners of all time).
We'll have videos on this in the future, but it's not scheduled out yet, so may take some time. Thanks for the suggestion! :) and support of the channel
Would love to listen to or buy your book on Spotify audiobooks!
Good call. Unfortunately Audible doesn’t allow that right now. They have exclusive rights to distribute as they see fit. DM me on IG and I can get you another version of the audiobook
Honestly the way you explain things is top notch 🤌
Thank you 🙏
I don't think you will see this post Andrew, but on the off chance that you may, and that someone else maybe able to enlighten me, here it is.
I bought your book, and I'm excited to get started, however I'm a little confused with the duration of the phases. The recommended basic duration is 18 weeks, and the book mentions that it should be split: Specific 6 weeks, Support 6 weeks and base, at least 6 weeks.
Now the diagram on page 129 on an 18 weeks plan shows: 7 weeks base/conditioning (if needed), support 6 weeks, and specific 4 weeks, leaving 1 week for taper.
So I'm not sure which to follow, as from the diagram, Specific is 2 weeks shorter.
The chart in the book shows how to use any timeframe available in order to set up your training. It shows you how to create your phases of training if you have only six weeks of training, four months of training, or even eight months of training.
Thanks for the reply. The page number should have been 193, not 129.
So I have 18 weeks (example), so I count the first 17 weeks (1 needed for taper) It shows 1,2,3,10,11,12,13 in cond/base. 7,8,9,14,15,16 in support, and 4,5,6,17 in Specific.
I think I'm not understanding the instruction correctly.
Will keep reading until I understand it.
.@@runelitecoach
This actually make sense, most of training plan are built in this triangle principle, Im running my 1st major Tokyo Marathon this coming March, my only fear is ; will I peak at race time without training for 42km?
If you’re worried about peaking too soon, just stay in base training longer than you otherwise would. You won’t peak if you’re in base training.
Great video! I smashed the subscribe but and have been watching your videos. I’m currently training for my first marathon that’s in late September and I’m running over 60 miles a week every week and have been for months and I do a 20 mile long run every Saturday. The last couple of weeks I’ve been doing a 21 mile long run but I haven’t really improved or got faster at all. My goal is to finish the marathon and run the 26.2 miles without having to stop to walk at all. I don’t just want to run 20 or 21 miles and walk the last five miles. I have a time goal now I want to run it in under 4 hours. It’s 5 weeks from my race I don’t know if I’ll improve a whole lot more in a month but what do you suggest I do? I wasn’t even doing speed work before. I just started doing mile repeats last Monday at faster then marathon pace. I was just doing a lot of zone 2 training before. I’d do progression runs and tempo runs but no speed work until this week. This race is very important to me
The answer for you at this point is to pace it appropriately. The only reason you’d need to walk is if you’re going too hard. So just run a negative split, go out slowly, and you can run at the end. But not takes a bit of humility right? To go out slower. But it’s the answer.
In 5 weeks you can still do a lot but to have a MASSIVE breakthrough look just slightly further ahead to your next marathon. And take 4-5 months of training and follow the triphasic model. And grab the Run Elite Book that teaches you how! :)
Already finished your book which describes this concept perfectly.
Question on base phase. You say you can do really big long runs during this phase, 20, maybe 30miles easy (all relative of course) and then reduce these runs as you move into phase 2. However in the book it says to go to only around 80% of your goal max mileage that you’ll reach in the training block. That means you’ll hit peak mileage after base phase but run shorter long runs? Am I understanding this right and then if so you increase your volume in your other runs?
Love the book and the content, would love to see a video on power/plyometrics in the future!
Hey! Thanks for your support.
Yes you can still increase volume during support training. You SHOULD increase mileage in this phase but just less so. So you can do these overdistance runs at the end of a very long base phase or in support during a minimal (18 week) training block.
I have a few videos on power and plyometrics. But can add more in the future. Do you have a specific question?
@@runelitecoach hey, thanks for answering my question!
Sorry if you already have a video on plyometrics, I can’t find it, if you have one could you link it?
The reason I ask is that in your book you mention how Paula Radcliffe how bad strength to power ratio and was prescribed a series of gym/plyo work and a year later she got her first world title.
I do gym work but no plyos and my gym work is pretty much the same all year round but from what I know from other channels is that gym work should also be structured where you “peak”.
So my question sort of was how to structure plyos into training, how often, when, should these plyos change closer to a race? Similar question for strength training. Sorry if you already have a video on this.
I like the gym workouts you give in the book/bonuses, will keep them secret in the comments.
Thanks!
I'm taking some tentative steps back into running after a long break. I'm thinking this phase 1 might be perfect. I do not intend competing as I'm mindfull of my age now entering the 60s.
Lots of runners compete in their 60s. Don’t let your age limit you. If you want to take it slow and get back into a gradually, that’s a good idea, but the belief that you can’t compete simply because of your age will limit you. Enjoy a gradual and mindful, build up with your fitness!
can you talk about lifting more specifically legs- i used to go to the gym every day before running i go now too but u can’t hit legs i end up sore and my legs feel heavy- like theirs constant lactic acid for the next few days even if i take a day off for running - i just do heavy squats nothing else i’m still out of feeling tired - the only solution is multiple days of rest but i don’t wanna do that
Hey! Yeah for sure I can. I have full trainings on strength training for runners and the 5 key exercises to do, but they're in my coaching program, not on RUclips. So in short I can tell you that if you're doing Heavy squats, this is a good thing for your fast twitch development and will serve your running. Hichal El Guerrouj did heavy back squats and it got him to his W.R. times. Paula Radcliffe...same thing. I write about it a bit in my book in the subchapter "from disappointing 4th to dominant first". I will make future videos on this but come join the program if you like and we have videos and full workshops. You can also pick up the book (Run Elite, by Andrew Snow) and there's a video book bonus in there that has a 30 minute training for strength training.
Hope that helps :)
Hi , I can't find pace calculator that you write on the book.
It’s in the book bonuses site. Scan the QR code in the back of the book
My question is: How much of my total mileage on phase 3 should I run at race pace (in percentage)? Or maybe another way to ask this is, how much of the total race distance should I run at race pace during Phase 3? What's a good number to do?
For example, if I'm doing 21K. Is running around 12km at HM pace during the Phase 3 enough to peak me to the race amd hopefully run the full distance at my target race pace?
Good question. you want to do as high volume of race pace running as you can, provided that you can recover from it. This is one of the main reasons why building up a base is so important. you want to get your mileage, high enough, and your strides and speed development high enough that it can support long race pace running. There is no specific answer, but generally 20 to a maximum of 30% of your weekly volume can be at race space if you’re marathoner. You can, of course do more, but you risk injury, and burnout, and not recovering quickly enough to do it again.
@@runelitecoach you're awesome!! Bought your book btw. Thank you for the reply :)
I live in Türkiye. How can I get your book?
Order a kindle version and download it. Or get the audio on audible
How does this apply to ultra marathons? Running 80 miles a week at most ultra pace isn't going to burn you out because it's so slow. Also you might not even know your race pace for training because of terrain.
Secondly, what are your thoughts on long runs? Literally EVERY other RUclipsr talks about how important long runs are and you've hardly touched on them. Is it good to go significantly farther once a week?
Ummm, base training and speed work? Seems like a recipe for injury. Slower pace would strain your legs more than usual, then on top of that doing repetitions!
You're assuming that "speed trianing" means what most runners think of as intervals, etc. Nope, this is strictly strides and hill sprints. If you can't do strides during base training, you're not building a base, you're just running easy. There's merit to that...but it's not at all what elites do
Thanks for the explanation, that makes a lot more sense. I was thinking of interval training. Keep up the good work