I've just come back from doing the progression interval session. I really liked that I could push it very hard on the final set of 30 second reps. My previous interval sessions have had longer reps, so there wasn't the opportunity to "go all out". Will be coming back to this one often. Thanks.
I really didn’t enjoy hills or S&C at the start of the marathon block, now they’re a highlight, amazing how you adapt from a good quality structure #TeamBA
Hill sessions are the bread and butter for faster and stronger running. Joining a running club has certainly helped me, and fortunately my club include all these type of sessions on a rotation and I'll do a solo long easy run on a Sunday.
Thanks for the informative video! - For half-marathon build, would you put the weekend quality run on the long run or run that one easier with the quality on Saturday (and maybe do 2-3k intervals there). Maybe alternating would work. - For the long run intervals are those close to marathon pace, say for a ~3h marathon runner?
You mentioned cross training, which is great but, for older folks (like me!), this cross training is essential and we shouldn’t get too focused on the mileage numbers. I rarely do ‘recovery’ runs; these are replaced with a bike spin, which works the engine (heart and lungs) but removes the joint and connecting tissue pounding/stress. This augments the key run sessions. It’s all about getting your head to accept that lower mileage is ok and the key sessions are sufficient without adding slower running to make up the mileage. It helps that I’m a duathlete but I’m a better runner, more robust in the long-term for training like this. Thanks for the great content btw. ✊
This is making me rethink my running structure.. training for an ironman next year and instead of doing 2 slow recovery runs, I might just do more swimming/biking
@@na-dk9vm just for context, I have successfully raced long distances using this strategy. I’m racing shorter now but my long run is actually a 90 min to 2 hour bike/run/bike/run session with actual running only around 80 min. But this ‘fools’ the legs into thinking it’s a longer run. Saves the joints and enables recovery. Doesn’t seem to negatively impact run ability. The problem is getting your head to accept this training 😂
@@justalilbester thanks Nick, I've only started running again in April 23, 49years young. All the videos online are do this you get faster. I knew it would take time, and thank you for confirming that this is a life long journey. Much respect Bro.
Hi Nick, great video as usual. i have a question about the easy recovery runs at zone 2. Do you mean that your average heart rate over the entire run should be below 72%/max heart rate or do you mean that you should not exceed 72%/max heart rate during this entire run (without hills)?
@@justalilbester thank you for clarifying. As you know, your heart rate increases due to dehydration, fatigue, etc. as you progress in your run. So can you roughly say that you run the first half of your Z2 run below 72% and the 2nd half above it?
Since transitioning to running 7days a week, I've been going with the formula of 2 easy/recovery runs (Mon/Thur), 2 easy runs with a variation of strides at the end (Tues/Fri), 2 workout days (Wed/Sat) where Wed is harder shorter intervals and recovery, Saturday are longer reps which can vary where I am in a training block. Sunday is long run day, which is mostly below LT1, except when I get into the middle of a block where I will inject slightly faster than race pace/power towards the end. I'm 50 and this formula took me from 4:06 (Oct 2019) to 3:30 (May 2023) and then 3:23 (Oct 2023). I can't stress how critical running tons of time BELOW LT1 has been on my running (Think low end Z2 in traditional 5 zone HR model for simplicity). The adaptations that running below LT1 provide is the #1 way to get faster at all distances. Love the content Nick, keep it coming!
Nothing on strength and conditioning… in your opinion when and how many of these would you slot into your week… so beginner, intermediate and then advanced runners please ?? … thank you for your content, always inspirational
Yeah so this video was all about running sessions. S&C is very important. I’d recommend 2 x weighted sessions a week, regardless of level of runner. I’ll showcase mine soon 👊🏻
I am training for my first Half, my biggest question mark here on this topic is definitely how fast to run the weekly long run. I have seen some say recovery/easy pace and others say get near your target race pace.
Hope this gives you some good insight. Either a quality Sat sesh 🔥 then if that’s the case an easier LR. Or an easy Sat and quality within your LR! Good luck 👊🏻
Best is probably te do most at easy pace and sometimes build in some race-pace intervals. For instance do a 15k run with 5k race pace is the middle. Of 18k run: 3k easy 5k race pace 2k easy 5k race 3k easy. But don't do this every long run. Mixing it up and listening to your body is important.
From my first half the main thing with the long run is just to be able to do it so you get to the 10-13 miles long run by the end. This means that you are just aiming for completion within a single session. However this doesn't mean that you cant walk certain parts and you definitely can take 10/15 minutes having a drink halfway 2/3 through. Pace is whatever is needed for completion therefore so likely pretty easy by 5k/10k standards. After all, if you're working hard at the 5k mark on HM race day you're likely to blow up and you're probably going for completion over time trial so just go steady, go easy and extend your long run to 10-13miles and you'll be fine.
@@nath9091 What was the longest run you did in preparation? My current longest run is 8 miles at pretty high pace (for me). And I could have easily kept going but I wanted to stick to the plan for that day. So I know at easy pace I can handle a lot more. If I had to run 13.1 today I am sure I could but I want to be sure I give it my best and therefore I want to prepare as best as possible. But I just didn't have a clear answer on how people run their long runs, I think mostly easy and mixing in some hard running is the best advice I have so far so I am going with that.
@@AlbertWeijers This is what I noted on my plan that I start tomorrow. I am sure I will adjust some things anyways but this is great advice to get me started confidently. I struggle to change pace back and fourth in a single training session but I will work on it. Thank you.
This was a great video mate. Thank you! Question. I’m training for a half marathon december 10. I’m currently just doing 40 miles per week. My recovery runs are 5-6 miles. Should I add milage to those recovery runs? My long runs are 13.1-15 miles. Thanks again.
Nick is it okay to take water break in between your weekend long run? I tend to take 1-2 minutes of water break after 10-11 miles of my 16-17 miles long run. Thanks for the always informative video! Always enjoy it.
I do these towards the end of my easy runs, on a Monday and a Wednesday. I also so strides in my warm-up prior to session days. 6×15 seconds or 6×50m is good.
Do you (or anyone else) have any tips for alleviating lower back pain. Started getting it towards the end of my last block and now it’s becoming a nuisance, taking the fun out of running. Presume it’s caused by bad form?? Started upping the core work but doesn’t seem to be helping. Thanks.
Do lower back strength work. Turn to cross training while it recovers and work closely with a physio that has experience with runners. That should help
Deadlifts, glute work and core. Had horrendous back pain for 4 years and avoided deadlifting. Eventually forced myself to do it even if it was sore/caused issues and seemed to solve my problems. Alongside other exercises of course.
There’s zero evidence that 80% ‘junk’ mileage does anything of any significance except waste a load of time. Mileage /km obsession is so old school based on no good evidence. For every session ask the question what is the objective ? Agree on hills, the background for any training block, particularly in build up 2-3 hill sessions a week Why such an obsession in marathons? . Look how cyclists have changed their training structure.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
See Stephen Scullion is training in London after the Dublin Marathon, be great to see some Nick Bester x Stephen Scullion content 🔥
I've just come back from doing the progression interval session. I really liked that I could push it very hard on the final set of 30 second reps. My previous interval sessions have had longer reps, so there wasn't the opportunity to "go all out". Will be coming back to this one often. Thanks.
I really didn’t enjoy hills or S&C at the start of the marathon block, now they’re a highlight, amazing how you adapt from a good quality structure #TeamBA
This is really great feed back thank you.
Also just signed up to BA this week 💪
Love it champ 💙🤍 welcome to the team!
Nick you're a ledge!
Thank you, Nick... Great video.
Thank you so much Sir. These are really helpful for my upcoming 1st half marathon. From 🇸🇬
Hill sessions are the bread and butter for faster and stronger running. Joining a running club has certainly helped me, and fortunately my club include all these type of sessions on a rotation and I'll do a solo long easy run on a Sunday.
Hills are not necessary to run fast my friend, since it’s basically a different musculature from running on the flat.
Quality as always!
Very good video!!!
Saturday its my rest day and 3 days of easy Run
Glad you enjoyed it 👊🏻 since having kids Sunday has now become my rest day.
Really useful video thanks Nick!
Thank you so much,these are helpful tips...
BoooomShakalaka 👊🏾
Thanks for the informative video!
- For half-marathon build, would you put the weekend quality run on the long run or run that one easier with the quality on Saturday (and maybe do 2-3k intervals there). Maybe alternating would work.
- For the long run intervals are those close to marathon pace, say for a ~3h marathon runner?
Awesome advice..thank you
You mentioned cross training, which is great but, for older folks (like me!), this cross training is essential and we shouldn’t get too focused on the mileage numbers. I rarely do ‘recovery’ runs; these are replaced with a bike spin, which works the engine (heart and lungs) but removes the joint and connecting tissue pounding/stress. This augments the key run sessions. It’s all about getting your head to accept that lower mileage is ok and the key sessions are sufficient without adding slower running to make up the mileage. It helps that I’m a duathlete but I’m a better runner, more robust in the long-term for training like this. Thanks for the great content btw. ✊
This is making me rethink my running structure.. training for an ironman next year and instead of doing 2 slow recovery runs, I might just do more swimming/biking
@@na-dk9vm just for context, I have successfully raced long distances using this strategy. I’m racing shorter now but my long run is actually a 90 min to 2 hour bike/run/bike/run session with actual running only around 80 min. But this ‘fools’ the legs into thinking it’s a longer run. Saves the joints and enables recovery. Doesn’t seem to negatively impact run ability. The problem is getting your head to accept this training 😂
@@sagsdothedu sounds like a good plan
Great video again Nik. Can I ask?
How long did it take for you to go from a 3:17 to 2:20.? I'm guessing a couple of years at least.
Thanks Chris
Yeah sure. It was 9 years the difference.
@@justalilbester thanks Nick, I've only started running again in April 23, 49years young. All the videos online are do this you get faster. I knew it would take time, and thank you for confirming that this is a life long journey. Much respect Bro.
Hi Nick, great video as usual. i have a question about the easy recovery runs at zone 2. Do you mean that your average heart rate over the entire run should be below 72%/max heart rate or do you mean that you should not exceed 72%/max heart rate during this entire run (without hills)?
Pleasure mate. The average HR over the entire run. On hills it might go a bit over 72% of HRM.
@@justalilbester thank you for clarifying. As you know, your heart rate increases due to dehydration, fatigue, etc. as you progress in your run. So can you roughly say that you run the first half of your Z2 run below 72% and the 2nd half above it?
Since transitioning to running 7days a week, I've been going with the formula of 2 easy/recovery runs (Mon/Thur), 2 easy runs with a variation of strides at the end (Tues/Fri), 2 workout days (Wed/Sat) where Wed is harder shorter intervals and recovery, Saturday are longer reps which can vary where I am in a training block. Sunday is long run day, which is mostly below LT1, except when I get into the middle of a block where I will inject slightly faster than race pace/power towards the end. I'm 50 and this formula took me from 4:06 (Oct 2019) to 3:30 (May 2023) and then 3:23 (Oct 2023). I can't stress how critical running tons of time BELOW LT1 has been on my running (Think low end Z2 in traditional 5 zone HR model for simplicity). The adaptations that running below LT1 provide is the #1 way to get faster at all distances.
Love the content Nick, keep it coming!
Agreed. Amateurs run hard all the time.
Nothing on strength and conditioning… in your opinion when and how many of these would you slot into your week… so beginner, intermediate and then advanced runners please ?? … thank you for your content, always inspirational
Yeah so this video was all about running sessions.
S&C is very important.
I’d recommend 2 x weighted sessions a week, regardless of level of runner. I’ll showcase mine soon 👊🏻
I am training for my first Half, my biggest question mark here on this topic is definitely how fast to run the weekly long run. I have seen some say recovery/easy pace and others say get near your target race pace.
Hope this gives you some good insight. Either a quality Sat sesh 🔥 then if that’s the case an easier LR. Or an easy Sat and quality within your LR! Good luck 👊🏻
Best is probably te do most at easy pace and sometimes build in some race-pace intervals. For instance do a 15k run with 5k race pace is the middle. Of 18k run: 3k easy 5k race pace 2k easy 5k race 3k easy. But don't do this every long run. Mixing it up and listening to your body is important.
From my first half the main thing with the long run is just to be able to do it so you get to the 10-13 miles long run by the end.
This means that you are just aiming for completion within a single session. However this doesn't mean that you cant walk certain parts and you definitely can take 10/15 minutes having a drink halfway 2/3 through. Pace is whatever is needed for completion therefore so likely pretty easy by 5k/10k standards. After all, if you're working hard at the 5k mark on HM race day you're likely to blow up and you're probably going for completion over time trial so just go steady, go easy and extend your long run to 10-13miles and you'll be fine.
@@nath9091 What was the longest run you did in preparation? My current longest run is 8 miles at pretty high pace (for me). And I could have easily kept going but I wanted to stick to the plan for that day. So I know at easy pace I can handle a lot more. If I had to run 13.1 today I am sure I could but I want to be sure I give it my best and therefore I want to prepare as best as possible. But I just didn't have a clear answer on how people run their long runs, I think mostly easy and mixing in some hard running is the best advice I have so far so I am going with that.
@@AlbertWeijers This is what I noted on my plan that I start tomorrow. I am sure I will adjust some things anyways but this is great advice to get me started confidently. I struggle to change pace back and fourth in a single training session but I will work on it. Thank you.
This was a great video mate. Thank you! Question. I’m training for a half marathon december 10. I’m currently just doing 40 miles per week. My recovery runs are 5-6 miles. Should I add milage to those recovery runs? My long runs are 13.1-15 miles. Thanks again.
Nick is it okay to take water break in between your weekend long run? I tend to take 1-2 minutes of water break after 10-11 miles of my 16-17 miles long run. Thanks for the always informative video! Always enjoy it.
Ingebrigtsen family usually take drinking break midway in longrun.
On which day do you incorporate strides? And how many should you be doing?
I do these towards the end of my easy runs, on a Monday and a Wednesday. I also so strides in my warm-up prior to session days. 6×15 seconds or 6×50m is good.
Do you (or anyone else) have any tips for alleviating lower back pain. Started getting it towards the end of my last block and now it’s becoming a nuisance, taking the fun out of running. Presume it’s caused by bad form?? Started upping the core work but doesn’t seem to be helping. Thanks.
Do lower back strength work.
Turn to cross training while it recovers and work closely with a physio that has experience with runners. That should help
Thanks for the response! Great vid BTW! Cheers 💪
Deadlifts, glute work and core. Had horrendous back pain for 4 years and avoided deadlifting. Eventually forced myself to do it even if it was sore/caused issues and seemed to solve my problems. Alongside other exercises of course.
@@ln5747Thanks. I’ve since bought a Roman chair to strengthen the area.
nice feedback
Hi Nick, any tips 5k to progress fast speed work.. my current timing sub 18.. my aim sub 17 😊
what effort should i run at hill sessions like 10x 40 secs?
What accent do you have? As an american from the south I have trouble understanding you.
South African accent 🇿🇦✌🏻
2:20 marathon?! That’s my half marathon time 😂
The four most important??? All of them. They're all important.
There’s zero evidence that 80% ‘junk’ mileage does anything of any significance except waste a load of time. Mileage /km obsession is so old school based on no good evidence. For every session ask the question what is the objective ? Agree on hills, the background for any training block, particularly in build up 2-3 hill sessions a week
Why such an obsession in marathons? .
Look how cyclists have changed their training structure.