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I have heard that 5k Speed is a key to Marathon speed, as taking off 2:30 off 5k could translate to taking off 24-25 minutes off full Marathon time. Gotta fully develop V02Max/ Threshhold potential.
Absolutely! The more you can work on 3k-10k speed the easier half marathon and marathon pace is going to feel. Lactate tolerance will drastically be improved too.
Hey coach great video! Do you have any tips to get my mile time down to a sun 4:20? What type of workouts should I be doing? In indoor last season I ran 4:32 and feel like I can push that 4:20 mark but curious as to what I can do to really make it plausible. Thanks in advance you’re the man.
Not 4;20 but will create one. I did make this for athletes seeking a sub 4:30 which you are very close to achieving which you may find helpful. More to follow on this though. Thanks for your support of RDA. ruclips.net/video/2ixvSj3nKHI/видео.html
Great video! When you were training, were there certain benchmark workouts that you would run when you were training for a specific time for the distance? I’m currently about half way through following your 16 minute, 5k plan, and was wondering what type of benchmark workouts you had for the 5k distance?
Thanks for your support Quinn. I liked when I was fit enough to complete 6x1600m reps under 4:50 with 60 seconds rest at altitude, when I was doing that in Colorado Springs I knew I was ready. Also running under 20 minutes for 4 mile tempo runs at 6300ft elevation, I was certain I was. Keep up the great work out there brother. 2024 is going to be an awesome for you. "When you were training"...2024 and this brand may have some things in store for the upcoming new year....
Hi nathan, After a 19 -20 min parkrun on a Saturday, my sunday run is normally around 7.40 pace. Is that pace ok or should i slow it down abit. Normally 7 -8 miles on a sunday. Great valuable content as usual!💥👍
slow it down on those long runs especially after a race..take some time to relax and jog..the following week's workouts will test you mentally and physically so definitely take it slower the day after a race. Great job on that 19-20 min parkrun. Well done!
Hi I have quick question I run 3 days a week now and do twice a week gym. I run 10km zone two every week plus speed runs tempo or intervals but I really like to run 5Km all out do you think it is good idea to do 5 km once a week all out in my case it would be about 19 to 20 minutes what would be more beneficial ? Faster intervals like 1km or full out 5Km once a week?
a 5km time trial once per mile would be optimal and working on stamina and endurance other 3 weeks is what i would do. Keep up the great work out there brother
Some guys from Letsrun have mentioned it being a good idea to work on/ develop that 5k 10k speed before racing the full Marathon again. Thoughts on this Coach?
Hi sir it’s icy where I’m living now I do run on treadmill my workouts I’m 10 km run yesterday I do tempo on treadmill 10km 33 minute can I run same time outdoor thanks
I also keep hearing that you should be doing strides 1 for every mile you run during the week is optimal....or us mere mortals should try to aim for 1 for every 2 miles. All done at your mile pace. For someone running over 40 miles a week that seems a bit excessive. What are your thoughts on this. i think the purpose behind this concept is to get your body use to running at faster paces, but not stressing the body to badly...
Yes, that is way too excessive. I recommend doing 5-6x100m strides twice per week. I usually do them prior to the start of my track workouts or tempo runs.
I wish coaches would recommend length of time for long runs instead of miles, or as well as for us non-professionals! He's probably talking about 60 mins, but my speed is presently so slow I'd be running 3hrs to do 10 miles! That's gotta be too long for a 5k long run! When talking in race pace it only applies to someone who can run at that pace! Surely cannot apply to beginners at all!
Thnks for your comment cloppa2000. You are right, 10 miles may be far too long for some runners..5-6 miles may work much better for some too. Every runner is unique and different and surely what works for some is not going to work for all. Wishing you continued success in your training and racing. 30-45 minutes of running, done consistently over a 4-6 month block of training will build massive strength and stamina. You have some big PRs coming your way in 2024.
Check out our running courses here ➡ courses.rundreamachieve.com/
🚨 Get your new training plan at ➡ www.rundreamachieve.com/shop
🚨 Interested in monthly coaching? ➡ courses.rundreamachieve.com/membership
🚨 Become a RunDreamAchieve affiliate and earn unlimited 40% commissions
➡ courses.rundreamachieve.com/affiliate-program
🚨 RunDreamAchieve MERCH ➡store.rundreamachieve.com/
Powerful information. Thanks for getting it out to us!
😍😍😍💪💪🙏🙏
I couldn’t run a five minute pace if I was being chased by a bear 😂
hahaha 🐻🐻🐻🐻🐻
I add 1:30 to every pace he talks about 😅
💪💪💪💪💪💪
I couldn't run a 5 minute pace if I was a bear either
💪👊😁😁
I have heard that 5k Speed is a key to Marathon speed, as taking off 2:30 off 5k could translate to taking off 24-25 minutes off full Marathon time. Gotta fully develop V02Max/ Threshhold potential.
Absolutely! The more you can work on 3k-10k speed the easier half marathon and marathon pace is going to feel. Lactate tolerance will drastically be improved too.
Hey coach great video! Do you have any tips to get my mile time down to a sun 4:20? What type of workouts should I be doing? In indoor last season I ran 4:32 and feel like I can push that 4:20 mark but curious as to what I can do to really make it plausible. Thanks in advance you’re the man.
Not 4;20 but will create one. I did make this for athletes seeking a sub 4:30 which you are very close to achieving which you may find helpful. More to follow on this though. Thanks for your support of RDA. ruclips.net/video/2ixvSj3nKHI/видео.html
Great video! When you were training, were there certain benchmark workouts that you would run when you were training for a specific time for the distance? I’m currently about half way through following your 16 minute, 5k plan, and was wondering what type of benchmark workouts you had for the 5k distance?
Thanks for your support Quinn. I liked when I was fit enough to complete 6x1600m reps under 4:50 with 60 seconds rest at altitude, when I was doing that in Colorado Springs I knew I was ready. Also running under 20 minutes for 4 mile tempo runs at 6300ft elevation, I was certain I was. Keep up the great work out there brother. 2024 is going to be an awesome for you. "When you were training"...2024 and this brand may have some things in store for the upcoming new year....
@@rundreamachieve Thanks for the kind words! 6x1600m that fast and at altitude is insane! Looking forward to what you have in store for the new year!
👊👊👊💪💪💪✊
Hi nathan,
After a 19 -20 min parkrun on a Saturday, my sunday run is normally around 7.40 pace.
Is that pace ok or should i slow it down abit. Normally 7 -8 miles on a sunday.
Great valuable content as usual!💥👍
slow it down on those long runs especially after a race..take some time to relax and jog..the following week's workouts will test you mentally and physically so definitely take it slower the day after a race. Great job on that 19-20 min parkrun. Well done!
Thanks Nathan,
Appreciate your advice!😘💥
💪💪💪💪💪💪
Hi I have quick question I run 3 days a week now and do twice a week gym. I run 10km zone two every week plus speed runs tempo or intervals but I really like to run 5Km all out do you think it is good idea to do 5 km once a week all out in my case it would be about 19 to 20 minutes what would be more beneficial ? Faster intervals like 1km or full out 5Km once a week?
a 5km time trial once per mile would be optimal and working on stamina and endurance other 3 weeks is what i would do. Keep up the great work out there brother
Some guys from Letsrun have mentioned it being a good idea to work on/ develop that 5k 10k speed before racing the full Marathon again. Thoughts on this Coach?
I 100% agree
Hi sir it’s icy where I’m living now I do run on treadmill my workouts I’m 10 km run yesterday I do tempo on treadmill 10km 33 minute can I run same time outdoor thanks
Keep up the superior work. 2024 is going to be an outstanding year for you with new PRs
@@rundreamachievethanks but tell me please if I can run 10km 33 minutes on the treadmill can I run same outside thanks
If you run that type of time indoors on a treadmill running at 1% incline you DEFINITELY can run the same time or faster outdoors, yes
I also keep hearing that you should be doing strides 1 for every mile you run during the week is optimal....or us mere mortals should try to aim for 1 for every 2 miles. All done at your mile pace. For someone running over 40 miles a week that seems a bit excessive. What are your thoughts on this. i think the purpose behind this concept is to get your body use to running at faster paces, but not stressing the body to badly...
I could see doing this during base building.
Bekele uses this method I think along with his sessions.
Yes, that is way too excessive. I recommend doing 5-6x100m strides twice per week. I usually do them prior to the start of my track workouts or tempo runs.
I wish coaches would recommend length of time for long runs instead of miles, or as well as for us non-professionals!
He's probably talking about 60 mins, but my speed is presently so slow I'd be running 3hrs to do 10 miles!
That's gotta be too long for a 5k long run!
When talking in race pace it only applies to someone who can run at that pace! Surely cannot apply to beginners at all!
Thnks for your comment cloppa2000. You are right, 10 miles may be far too long for some runners..5-6 miles may work much better for some too. Every runner is unique and different and surely what works for some is not going to work for all. Wishing you continued success in your training and racing. 30-45 minutes of running, done consistently over a 4-6 month block of training will build massive strength and stamina. You have some big PRs coming your way in 2024.