Running Intervals at Race Pace | Does it help?
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- Опубликовано: 27 ноя 2024
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In todays video I'm doing some race pace intervals on the track, and I'll explain how these will develop over the next few weeks.
🔥 In "Running Intervals at Race Pace | Why is it important?" we break down the science behind incorporating race pace intervals into your training routine. Whether you're a seasoned marathoner or a beginner looking to enhance your speed and endurance, this video is packed with valuable information to help you reach your running goals.
🎯 Key Takeaways:
1️⃣ Precision Training: Discover how running intervals at your target race pace helps fine-tune your body's ability to sustain optimal speed for longer durations.
2️⃣ Improved Endurance: Uncover the secrets behind building cardiovascular strength and stamina, allowing you to conquer longer distances with greater ease.
3️⃣ Race-Day Simulation: Learn the art of mentally and physically preparing for race day by incorporating specific pace intervals into your training regimen.
4️⃣ Strategic Recovery: Understand the importance of balancing intensity with rest, ensuring your body is primed for peak performance on race day.
🚀 Whether you're aiming for a personal best or gearing up for your first race, this video is a must-watch for runners of all levels. Hit the like button, subscribe for more expert tips, and lace up those running shoes as we guide you through the transformative world of running intervals at race pace!
👟 Let us know in the comments: What's your favorite interval workout, and how has it impacted your running journey? Share your experiences, and let's inspire each other to achieve new heights together!
#RunningIntervals #RacePaceTraining #RunningTips #MarathonTraining #RunnersCommunity #FitnessMotivation #TrainingStrategies
Bloody hell… the most valuable running channel around. As simple as that
“Getting to a place where I’m not loving life” BRILLIANT!!! Possibly the most important video on Marathon training. I like to say “getting comfortable with the uncomfortable. Specificity is key. You have to know what MP feels like. Outstanding video Stephen 🙌
Terrific. Only someone with extensive experience could have made this video. Thanks for making this series.
An actual RUclips channel with a pro, not an influencer who is trying to sell merch and training plans.
this channel is wow. God bless your advice. After 25 years of athletics I'm still learning new things from you
Commenting for the algorithm. Great content as always😊
Haha we love this
Your content is awesome Stephen. To hear someone competing at your level with such a wealth of knowledge and experience, paired with your pragmatism and ability to introspect and put the things you feel about yourself and your training into perspective, is honestly so refreshing. I’ll be leaning on your channel for wisdom and motivation as I embark on this marathon training block. Thank you!
I definitely learned something today, thank you!
I'm aiming for my first half marathon by the end of the year and I usually did my interval sessions with 600-800m repeats at 175-183 heartrate and 200-300m zone 2 recovery. I will absolutely listen to that advice and don't run at that high heartrates anymore in my interval sessions XD
Thank you for this video. Great advice from a pro. I'm using this for both my (first!) marathon training and after it, my 5k PB training. Scully FTW.
Perfect timing, psychologically I needed to hear this exact information at this very moment! Thank you for helping me continue my training.
Thank you. This was exactly what I needed to hear today after nearly dying doing my 5k Race Pace run in the storm 🤣
Great info Stephen. Very much enjoyed the video. Really gets one thinking. Thank you
outstanding video !!! Explanation was spot on !!
Thank you Stephen,great video.love the tips,the camera shots make it a great watch too.
Really helpful, thank you
Thank you Stephen I get it 💯, you make me realize having Dyslexia is a superpower.
That said thank you it's your passion, and it shows in your experience.
Love this concept to get more reps at race pace. Thanks!
Hi Stephen, thanks for this. What would your longest run / session at marathon pace be? Would 3x 10km at race pace be a good goal? Thanks
A video about fitness throughout the year would be nice. Why does fitness decline dramatically after you've peaked for let's say a Marathon, even when you do not stop training afterwards. It's hard to cope with when you train hard, everyday. What exactly does a 'reset' do, physically?
Exactly. I experienced the same thing too. After 3 month of training setting a new PB. My runs seems to be slower. At times I couldn’t even finish my 10k routine run at race pace.
Was looking forward to you saying 'race pace'. Not dissapointed.
Thank you very much for your great work😊 Do you have Link List or something similar for the Drone, Camera, Watch, etc.? Thank you very much and all the best for you
This was quite useful. I was thinking today about altering my intervals
Fucking love this, Stephen. Makes perfect sense and playing with the variables in the right way to achieve a desired stimulus is so obvious but not always as ‘obvious’ as when you hear it laid out like this.
Your video is very helpful, thanks for the information! Very impressed! 🎉
Great video...starting my prep for Belfast in the New Year and wasnt sure about this
Great video, really well explained. Will be applying this to my upcoming marathon training block 👍
Appreciate the insight here Stephen.
Nice video as always! Keep the work going! 😍😍😍😍
Great video!
Love your content brother. Thank you for all that you do.
Very interesting as always
Great content!!
Love your videos ❤️
Hey, so after the (race) pace you have picked becomes too easy for 3-5 minute intervals you still want to pick even higher pace for separate VO2max training as you continue to have these race pace interval workouts (in which the interval lengths get more and more extended)? BR
Hi Stephen , could you share the brand and model of running shoes you wearing in your training? the green ones? Many thanks , they look comfortable
I would also add that it's possible that altitude weakens your body temporarily and when you come back down you're seeing the effects of that... And that it'll take that two plus weeks for your body to adjust to the weakness and become stronger. Again. I'm no expert at it for sure. I'm just having thoughts
First priority is volume, and second priority is running at treshold.
In the same repetition, like 3km, untill the midle off the repetion i'm in thereshold lets say and in the end in vo2max, can i work both in the same repetion or is just not a inteligent thing too do. Thanks u're channel is amazing, help me a lot. Salut from Brazil.
Very useful 📈
I would think that there is an adjustment. For your body to go back and forth from altitude. That's probably a little bit hard on it and after that 2 week period you start to get used to it... At least that's what I'm thinking
Is the recovery/rest in between intervals a full rest or light jog?
Stephen can you please tell us what UA shoes your using?
Merry Christmas :)
Stickin' out 👍
Every day I slightly understand more of what broski is tammat
What Under Armour shoes do you recommend for easy running / tempo runs? I know you are not an UA athlete anymore, but wanted to give them a try :)
Great video
Definitely need to get to grips with nerves. I'm only a recreational runner and get the sh•ts going to a parkrun.
Nerves are a good sign ,getting too nervous is a problem.The more you do it the calmer you’ll be. AND don’t blow the doors off in the first 400m 😂
According to Pete Magill, 5k reps should be run at 5k effort, not pace. Because he is a US 5k Masters champion and you are an Olympic marathoner, I believe both of you. So there is a difference in marathon training (reps at goal pace) and 5k training (reps at goal effort)?
What’s the difference? 5k effort should be pace shouldn’t it?
Can i improve my lactate em vo2 doing race pace intervals?
Training theory is so frustrating, I saw another video yesterday that said you shouldn’t do race pace intervals throughout the whole block, only do them in the final 8 weeks or so.
Great video again Stephen. How come for you when training just under LT1 you have to go slower than marathon pace. I thought LT1 could be sustained from 1hr 40 to 2hrs but you run around 2.09. I thought that would mean you were under LT1 for the whole marathon but you mustn't be so that what I don't understand. Sorry if you already answered this just confused
Elite marathon runners are usually running closer to the 2nd lactate turnpoint (eg 95-98% of it). Getting as close to it as possible without going over and getting burned. They are incredibly good at managing lactate and using what is produced as an additional fuel source for the working muscles.
@@eimearrosenicholl3734 that's very interesting thanks for the reply :)
what shoes are we goin' with 👀
Hi Stephen, I have a question for you since you're experienced with HR zone running.. I just got my first GPS/smartwatch and have taken it for a couple runs. My first run was at a pace I consider on the easy side of moderate (still mostly able to breathe deeply and evenly, about 60-70 seconds slower than my 5k race pace) and easily sustainable for many miles, but my HR average was 177...today on my "easy run" (pace ~2min slower than race pace) during which I felt completely comfortable and able to breathe and speak easily, my HR hovered between 168 and 175. I have never monitored HR before, and I know everyone is different, but according to the average HR zones, both of those runs were categorized well above the zone level that they physically felt like.
Is this something I should be concerned about? I've always just run based on how I felt, and with how high my HR is for what I feel is "easy," I'm worried that I've been running too fast and neglecting to build my aerobic base. Or is it possible that my heart rate is just naturally higher when exercising? My avg RHR is around 62. I've been running for four months (first month 40 total miles, last month 120 total), but as a teenager I was a distance runner for 7 years, so I like to think I'm not starting from complete scratch now at 28. Any thoughts would be appreciated!
I think it's either your watch is super inaccurate or you running so fast in your easy. I think 177 is never be easy for anybody. But because of you running at that HR so often before, that HR may become common or "easy" for you.
@@adamfakhzan thanks for the reply. i had to take a week off from running due to getting sick, but on my latest runs i strapped my watch one notch tighter and suddenly my HR was in the mid 120s. 🤦 i guess the tech is a bit finicky, as i personally felt the watch was plenty tight and tightening it that one notch is actually a bit uncomfortable. interesting thing is, now my watch is telling me that my HR is in the recovery zone when my pace was definitely not a recovery pace at 50-70seconds slower than race pace...
@@Audifan8595get a chest strap, the wrist heart rate monitors are very inaccurate
Listening to an Olympic Athlete complain about how slow they feel does wonders for my self esteem! 🤣
Whats the difference between this, and keeping the rep+recovery length the same, while monitoring heart rate to maintain effort levels around what they should be for the given session type, and letting pace progress as you increase fitness throughout time?
I have two guesses for things that could be better off doing race pace intervals
1. You get used to being able to lock into race pace, so when race day comes you can run it without thinking too much and looking at your watch often to see if you need to speed up or slow down
2. You may end up training to have better running economy at race pace (it'll take less energy to run at that pace and you may fatigue slower)
When I read these comments I wonder if anyone actually runs
So pleased things get on your nerves about yourself lol I get it so often - I can train almost perfectly for a 8-12 week block then race like an absolute goose - you know running km efforts consistently at anything between 2.50 - 3.10 in sessions and then can even string 3.15s together in a race and 5k to say that !!! really gets to me - Stupid Body
If you are not willing to run clockwise around a track, I discount and ignore everything you have to say. Didn't get through this. Ain't coming back.
What a loss that you won't be back
Run with 5 kg vest
Now that your no longer with under armour is there any running shoes you are looking forward to trying out ?