Can This Actually Help You Run a Fast 5km?
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- Опубликовано: 16 окт 2024
- 140 seconds. 11% Faster. According to this study that I came across. I'm always interested in easy ways to get faster, and this one probably takes the cake. Plyometrics are really fun, and they get you much faster in a short period of time - But they probably also have some drawbacks and risks - which I talk about in this video.
Check out my INSANE cross training whilst rebuilding towards hopefully not another injury!
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Great content, just found your channel. I was part of a study ran by Northamptonshire University. My personal experience was the 10 weeks was long enough for me to adapt to the plyometrics. Sounds mad, but I had more fatigue in the legs than ever. Would need more time to get used to the load.
Great insights, yep it takes a long time. I’m currently doing 1 plyo session a week plus a few mini sessions before my runs and slowly adapting
Awesome video mate, received a sub !
Thanks dude, welcome 🙏
"we might get injured or we get a PB" 🤣🤣🤣 btw... great content as always👍
😂😂 thanks legend. It be like that sometimes
Great video, love the editing and useful fr
Thankyou for stopping by!
Great video mate! I'm at the moment in base/recovery phase, but it's great to start getting ideas for the specific phase 💪
Me too mate! Mileage building! Hope it’s going well
you should be doing what is shown in the video year round (plyometrics)
I sprinted stairs, nonstop to the 8th floor 6 times 90s-120s rest. Did this every Sunday 3 weeks away from a timed 2.4km and went from a 10:20 to 9:40. Obviously did some easy runs other days and 5x1km and 10x400m some weeks but those same workouts did not produce such a fast change ever in previous years. Thus, only the Stair sprints was the new change and most likely the reason. Stair climbing is plyo as well.
That’s absolutely epic!
While I’m building my mileage I am spending a bit more time on hilly terrain for the same reason.
Thanks for the video. Really helpful to hear about periodisation. Been running for about three years now and following a variety of plans 10k, half marathons, with a view to keep on chopping time off and getting to a place where a sub 3 marathon looks likely, so aiming for a sub 1.24 half. Been running around 50kms a week over 2024. Would you do speed work, intervals, etc in a base building period? How did you decide to do base for 3 months? Due to your recovering from injury?
I’ve found doing the 50km a week is getting easier and the mix of hills, speed work, easy runs and trying to get in long runs it’s been working.
My slight concern is too much in the grey zone so trying to ensure easy is easy and hard is hard.
Big goals brother! Love it.
Yes I’ve gone back to base build post injury to build mileage and general body resilience. The only way to do big fast workouts is to have a massive base of strength and mileage.
You can still do speed in base training - but the way I see it is that it can be “fast” but not “hard”. You can run fast with hill sprints and strides and the occasional session here and there. Not much fatigue in these sessions, more so building resilience.
But specific training is where you’re really pushing it hard into the fatigue and trying to extend that speed.
Eg in base phase you might do hill strides for 20 seconds or so at 90% with a long break, but at the end of a 5km training block you might be extending them out to 2-3 minutes with minimal rest.
After hearing about a lot of high profile academic scandals, I'm wary about a lot of studies. I'm not saying that plyos won't help, but it would of been cool if you showed the results on yourself. Maybe a part two to this video is needed.
Sounds like a great idea to do a part 2 in 8 weeks time. Thanks Legend!
"no females in this study - sorry girls" made me giggle 🤣 I think they don't include women in these short term studies due to the female cycle which has a big effect on each woman but on an individual level. So the outcome would not be very convincing, especially in a small group of 20 or so.
Yeah I figured that to be the case haha. Ideally id change this study to have both groups do both protocols.
Eg. Group 1 do the running, then the squat jumps, the. Back to running only with 5km tests between each
And group 2 do the same but with drop jumps
Chill with the language please take it down a notch
Sorry mate
Nah, the results required this perf amount of language 🤙👌