3 Weekly Runs | Must Do Workouts
HTML-код
- Опубликовано: 29 сен 2024
- Going out for a run is all well and good but have you considered planning them? Heather and Mark are here to give 3 workouts every triathlete should think about.
Subscribe to GTN: gtn.io/Subscrib...
Check out the GTN Shop: gtn.io/jk
What if we were to tell you that you could actually run faster by doing as few as 3 runs each week.
By stripping away some meaningless run mileage and targeting areas of your fitness in 3 specific run sessions, you can gain far more from your training.
Heather and Mark have been doing these sessions for year as well as most pro triathletes and runners… so let us talk you through these sessions, and how they can benefit you.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
Submit your content here:
upload.globalt...
If you'd like to contribute captions and video info in your language, here's the link - gtn.io/jj
Watch more on GTN...
📹 gtn.io/RunWeek...
Music - licensed by Epidemic Sound:
Boom Pow 3 - Anders Bothén
Cool Reggae 4 - Johan Hynynen
Fogeyish Dudes - Martin Klem
Ghostly - Tigerblood Jewel
Last Call - Homebody
Screaming Out - Martin Hall
The Couch Lounge 4 - Magnus Ringblom
Photos: © Triathlon / Getty Images
The Global Triathlon Network (GTN) is the best triathlon RUclips channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first-timers - and everyone in between.
With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on:
How to swim, bike, and run faster with expert knowledge
Beat your PB with record-breaking expertise
Get the best from your bike and gear with pro-know-how
In-depth, entertaining features from the heart of the sport
Chat, opinion and interact with us across the channel and on social media every week
Join us on RUclips’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete.
Welcome to the Global Triathlon Network.
Thanks to our sponsors:
Assos of Switzerland clothing: gtn.io/Assos
BMC Switzerland: gtn.io/bmc-bikes
Canyon bikes: gtn.io/canyon-b...
Cervelo bikes: gtn.io/cervelo
Continental: gtn.io/continental
ENVE wheels: gtn.io/ENVE-wheels
KASK helmets: gtn.io/kask
ON Running: gtn.io/On-Running
Orca: gtn.io/Orca
Park Tool: gtn.io/parktool
Polar: gtn.io/polar
Profile Design: gtn.io/profiled...
Quarq power meters: gtn.io/quarq
Roka: gtn.io/roka
Team Bath: gtn.io/TeamBath
Vision wheels: gtn.io/vision
Zipp wheels: gtn.io/zipp
Zwift: gtn.io/zwift
RUclips Channel - gtn.io/RUclips
Facebook - gtn.io/Facebook
Instagram - gtn.io/Instagram
Twitter - gtn.io/Twitter
Google+ - gtn.io/GooglePlus
Strava Club - gtn.io/stravaclub
GMBN Tech - gmbn.tech/subsc...
GCN Tech - gcntech.co/subs...
EMBN - embn.me/subscribe
Did you like these workouts? What is your favourite? Let us know 👇
What is your favourite?
Mild run on trail, with occasional fartlek seasoning :)
I did! I love/hate speed workout.:)
Thank You Guys exactly what I needed 🤗
Do you have a similar video for cycling? or does the same principle apply?
Uphills reps and progression runs
I cross my lactic threshold whenever I get out of bed in the morning. 😅
LOL
Same.
😂
😂
Me too
Are you aware of the book "Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.
Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?
Solid advice here
Should I train like this for a 1500m race?
Long run is 6 min/km.
That’s my fast pace help
I dont have time to train, because i run the whole dat on my work
I just run. Im never gonna do a tri, I just love the tips.
I tried a tri once, not my jam. Looking for some virtual tips/support right now and came across this video
Are you worried about the swim?
Clear explanations.. Thank you so much, I will always remember these 3 Keys:
Speed Workouts
Tempo Run
Long Run
turns out I committed a rookie mistake: my first 6 months of triathlon training I was only doing tempo runs. Thanks for the videos Heather and Mark, GTN is my unofficial coach!
Laurence I'm sure you'll see a fast improvement now!
Glad to help 🙂
GTN = my best youtube subscription, hands down
Thanks 🙌
This channel is slowly growing to become one of my favorite channels on RUclips. I'm learning so much about running, swimming, and cycling. Thanks heaps :)
Thanks for the nice comments - we're really glad you're enjoying what we do! 🙌
Love the screenshot prompt. Brilliant.
That beard doesn't look very aero 😂
There is the possibility that the beard might create a "Supercavitating Torpedo" effect in the swimming leg - negating the overall aero drag experienced with the bike and run (rofl)
Hanno Coetzer shut the fuck up carl
Usually do my interval runs on the treadmill. Usually do either 5 x 400m with a 400m recovery in between or 4 x 800m intervals with a 400m recovery. Keeps the mind from wandering and the session isn't too long either. I still need work on slowing down my pace on the long runs though
i find it easier to do the opposite. using the treadmill to force my pace slower on the long runs.
My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:
What ever is said and done, if one wants to make it a life time habit,make sure never to get seriously injured, can make sure of it by doing proper before and after run warm up and stretching exercises,have a balanced food and drink intake,proper rest and adequate sleep.Make sure never to get dumped by oneself by negligence! About 120 minutes of running per week and some other alternative activities on other alternative days will ensure A harmonious trouble free happy life.Running at your own comfortable speed is the name of the game at the beginning,but the speed etc can be improved gradually as you keep on running with out a break.Appreciate the training instructions,but the basics should be kept in mind.,to make it a way of life.Have s healthy and A long life.! I have been running for now more than 40 years with the help of God! Greetings from Colombo Sri Lanka with love to all! 👍🌹🌹🌹
Nice workouts and I'd like to have percentages above for instance 10k pace, instead of seconds. Low level athletes will probably go faster then they should based on this.
Just shifted my running training intesity focus to a heart rate based one yesterday... It was weird doing a long run that slow after doing a half marathon on saterday. Regardess, this video was really insightful
It's nice watching you run in bahrain (my country)
Hill sessions is also a must trust me I have made alot of gains doing both Hill repeats and hilly long runs it builds strength and builds heart and lungs efficiency
Just came across this since seriously getting into running and not knowing how to structure my week. This video alone is a game changer and simply explains each run and point 👍👍👍
Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.
Awesome work!
I do like these videos although as someone who has only been running a few months, I feel like these videos aren't aimed at people at my level. The difference between my 5k Race pace, my slow 10k Pace and my flat out speed pace is not particularly large so running at 30-40 seconds per km below my 5K race pace is more like a slow run.
Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again 👍🏻
Long slow run! Favourite workout of whole week
thanks the suggestion for for these workouts..... what about recoveries run? at what HR & pace should it be?
Don't know who's gonna see this but I just recently found out about GTN and it really gave me new insight and helpful tips about running. Thanks!~~
We see it! Thanks for the feedback - we're glad to have you on board!
All great sessions. I love the speed work, especially when gearing up for an upcoming event!
do you think 10x400 on track is a decent speed work out aswell? Preparing for 5/10k?
I had a thought last night. I suck at swimming so, Tri is out of the question. BUT. I will run a half Marathon . . . or full Marathon.
Great information and guide. Just realised some of your videos taken in Bahrain. 🇧🇭 my country.
I've been doing these sessions even before wathing this video so that really makes me feel like 'one of you guys' :D ..yey !
Since when did Wolverine join GTN ;)
I'm quite found of this new look tbh😍😍😍
lol, trying to look more mature? ;-)
If the Tempo run is suggested at 85%-90% MAX HR, what is the recommended Heart Rate for the Speed Workout?
120% dude
Very good Video. The essentials, nothing else. I really needed to be reminded of that for my first Ironman in less than 4 Month. Yes, I am afraid AF. And for the Workouts: I hate them all lol but what can you do :)
Good luck 👊
Okay, 4th time watching this....will try this...speed/interval run.....tempo run.....long run on the weekend. Got it! We'll see how it works. My training is for first 10k. Ty
I'm just going to say it: Heather is gorgeous and nice. I wish I had a girlfriend as hot and fast as her.
So do I understand it wrong or does a speed session only take 12 minutes of running for the day and a tempo session about 18 for beginners? Is there no more than these 12 minutes to do?
I have a couple of speed sessions I alternate between. (I run 5k and 10k races and the odd half for fun) and those speed sessions really are just 12 mins of intense training. I tend to do a 5min 1k warm up. And same pace cool down. Add your stretching and your rest intervals and it soon becomes a 35/40 session. And it’s the one that makes me ache the most at my age 😂
Sorry for asking you this, what does it mean ' @ 3-5 km pace ' ?
I guess running at a pace of 3 to 5 minutes per kilometer
I think it means at the pace you *want* to run your 3k or 4k or 5k race. Would like clarification too.
@@TheDoVErN thanks bro...
LAnonHubbard I think your interpretation is correct. That’s how I took it.
I have done 2 half ironman. Your channel is best
Great video! I remember people complaining in past videos that you didn’t give workouts to follow, good to see you listen to your fans! No reasons to complain now
Thanks 🙌
Just what i needed! I started using map my run and these were the sessions they recommended for 3d/week training, thanks very much for the very thorough explanation. You two are my favorite hosts!
Also the scenic footage is gorgeous. Love the effort you put into production
@@5376odd thanks, that's great to hear you enjoy our vids.
Another great video in this series. Love the way we can save the workouts to a file and keep them. Really good idea.
Great video. Thanks for the explanation. Very helpful for an amateur runner like myself.
Nicely covered all the key points!! RPE/HEAR RATE and pace...where to place in a week...and how long before a race...with some session examples...never watched a video where one covered all these points in one go. I know you have a couch to 5k with a similar explanation too..🙂. Awesome work by the team!!! Saving it to my running playlist.
Thank you! I appreciate it:)
day 17. Did Andy sign your copy of Mental Toughness?
Wow! I hope I look like that when I run hahaha! Love your videos!
Any tips for a novice ...I have ran 2 half marathons pb of 1.37 and that was just running no program just 3 x a week building the miles....I will.tey tempo runs but wheres good to start like 4 x 4 mins maybe ?
Thank you for making this video!!
Great Video, wondering if you have done something on foot strike for beginners and running forum?
Thanks
Is the tempo run in HR zone 5 then?
Absolutely outstanding! Very informative!
Great, I am in to running for few years now and I do things like those mentioned, but not exactly in this order, I will give it a try , Thanks a bunch
when i run, i do 3 heavy runs and 4 runs just for enjoyment. Running is very fun, even if you aren’t the fittest like me
hi there, loved the videos. i just did a 10k run with a pace of 5.19/km and now i want to sign up for a halfmarathon. i dont get what the difference is between a tempo run and a interval training?
Tempo is the most confusing one. I understand zone 2 and fast run. I have no idea what tempo is. Always thought outside zone 2 you accumulate lactate acid
Last week 15x 1min effort with 1:30 min recovery. On a Grass track
Thanks basing my running schedule around this now!
Today I did 5 x 1k Sprint splits n was destroyed after. Fastest k was 3:45. Slowest was 4:39
Ty. Had to watch this twice!
Please guide on finding a good running shoe...
Such a great video! Thank you so much!
Why it has to be for the race, why dont people just always do it so that you are always in tip top shape..and not slack off after the race and go do casual again. just run and enjoy
Love that you did this in Dubai I can picture doing these drills in same sort of areas.
Kudos to the cameraman keeping up with you while filming!
How is a tempo run different from a speed run? Thanks
For tempo, it is a easier run then doing a fast mile, a good way to get the pace is to add 50 seconds to a minute to your best mile time. Then just run that for 10 minutes twice
Amateur runner here!!!
Very grateful for the info!!!!👏🏾👏🏾
Thanks alot!!
Sorry, could you repeat that? Distracted by Iceland 😍
How about you give assistance to beginners too..
30 mint walk 30 mint run and 30 mint GYM is tha a good routine in the morning ???
I've been doing this for probably 20 years (I've run for over 40). And I cross train three days as well.
What do you do when you crosstrain?
@@kyllianvanleeuwen8835 I weight train and definitely do squats, deadlift, calf raises, abs, plus upper body workout. That feels great too.
@@sojournern thnx!
The Avenue Bahrain ❤🏃♂️🏃♀️🏃♀️🏃♂️
Was not expecting that!
Really helpful thank you very much 👍👍👍
Any suggestions for what the heart rate should be at for the speed sessions? I'd assume >90% for the 1min repeats. Thanks!
Andrew, yes they are hard. Try to focus on pace and effort level and maintain for all reps.
Q...How to run without getting tired?
Ans...Don't run.
cardio makes you thin, get no bitches. you gotta do chest and arms.
“Needless extra miles?” ....Had to stop the video.... #everyrunhasapurpose
Maybe they mean, don't gi beyond 2 hrs, coz you need to rest and train for a bike or swim. But for a marathoner, 2 hrs is just half hour of the total needed for feet on the ground
I crossed my lactic threshold watching this video.
Perfect for a running week 👍 favourite is the speed workout,seems to be able to get motivated easier for them. Tempo is hateful 😑
It's just got to be done 😅
tempos, like hill reps are such fun! ;-)
Been doing all these three workouts.
Intervals
Tempo
LSD
And it helped improve my pace
Maybe silly question, but how do you keep track of time and your running pace with intervals?
Great info guys love your videos and urs RUclips channel !
I like to run daily is it healthy to do so
I really appreciate this video so much so much. Thank you guys!!!
So the Speed session with 1 minute hard, 1 minute easy is actually quite short, right?
Say, 10 minutes warmup, 6 intervals (12 minutes), 10 minutes cooldown makes 32 minutes training. Or should I add anything else? Thanks!
Great video and explanation of run training. What I do not understand is why would you do km repeats for 4 km at 3-5 km pace. To increase speed shouldnt you do km repeats for 6-8 km at 3-5 km pace? The. You train yourself to run faster for a longer distance with rest in between after each km of course
Your long run pace is my speed pace 😬
Okay, this may sound stupid but forgive me, I'm still a newbie runner. So for me is more normal/easy to run 5,3/6km pace, everything above 6 becomes really tiring, I don't know how to explain it. But don't get me wrong, in no way I mean that 5/6 km pace is easy but it feels better...idk
When you say 5 x 1km @ race pace..... Is that your goal pace? IE I want to run a 20 minute 5k. Therefore I do 5 x 1km @ 4min/km?
Thanks for the share. Some thing I was looking for. Keep these coming.
Great info - thank you I m preparing for Virtual London Marathon 03rd Oct 2021,any tips for me please?
Hi Heather and Mark late to the party again. Just wanted to say very useful, I've always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I'm running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I'm 45 years old, thanks - Dave, Uxbridge.
Hi, if im normally running between 5 - 10km 3 - 4 times a week, but lets say i want to train up to Copenhagen Hald Marathon, Can you then please tell me more About how Thise different sessions work? I normally run 10k in Around 42 min.
Thanks in advance
Brilliant vid, thanks guys 😀👍
Nope 80/20 is 20 % hard running at most and your long run is only ⅓ of your volume so this doesn't work unless you are a triathlete or you're doing hours of cross training to supplement
the most difficult of all those run training actually the last one LONG RUN at 60-70% HR because most runners HR tend to drifting when we run more further and hard to keep it down without walking
Thank you so much GTN, i always running Trail every weekend......
Question. I understand that this method is very efficient. But would it be worthwhile to double these workouts to 6 runs a week. I assume this is not optimal. What about running twice a day. A 5k every morning and a variety later in the day?
Thnaks guys