Lock down in Italy, we can't go outside our houses... But I try to keep on with running doing my workout using the car box as a little track. Just 120m each lap, but it works 😅 Maybe I can join the challenge and try my pb in the garage in 2 months. Well done as always guys! Thank you for keep sharing contents with us 😊
I broke my foot 5years ago and I’m only just able to run again. I was doing 95minute half marathons and I start with 32min 5k and now down to 21:35. I can’t handle the long distance on my foot but you guys have really made running 5k enjoyable, I’ve used so many of your videos to help me out. And thankfully I have a treadmill to train on. Thank you guy’s and girls so much
Thanks guys. First feel-good video in quite a while. Really appreciate the inventiveness and effort. Personally, I would prefer you each select the opposite training method - would love to see more of that English countryside! But I understand that they who has the machine makes the call. In any case - count me in. My 5K PB sits at 21:18. Keen to smash that up!
With you guys in spirit! Would love to follow along, but am in lockdown in Italy with no treadmill or turbo, so hanging out bigtime to get outside for some runs & rides again.
I did a treadmill 5K TT last week with a time of 29:24. My PB is 28:23 I know I’m not as fast as you guys so I’m looking to do a sub 28min 5K. I was in training for a sub hour 10k which I might try and do on the treadmill towards the end of the program. Now who’s program to follow? I’m also doing body weight exercises to supplement my training
Started running again last week, and yesterday ( april 5th) i wanted to see if i can even run without stopping a 5k. Did it! but... 26:32, very hard to get back at it after many years of no training. I'll join the race, personal goal is sub 20:00.
I was training for my first marathon in April (strength/power-based athlete prior) and after 3 months of training it's been cancelled! But I've carried on running and am going to finish the program. My training partner has mapped out 42.2km locally so if the social distancing/public gathering rules don't get tighter, I'll be running my first 'marathon' next weekend!
@@heatherfell_oly UPDATE: Ran my first marathon on 5th April! A little over 4hrs... I was hoping for 3hr 45min tbh honest but I think what was most important was completing one. Next time I will be more aware of what to expect and can actually focus on a time as opposed to the focus on being conditioned enough to complete one in the first place! Thanks for your vids along the way, they helped :)
Im focusing on increasing distance rather than lowering the times. Managed to run 16k round my local horse race track. Though it would be nice to beat my 18:06 5k
Richard Williams Not even as fast as you can, just throw in a tempo mile or two in the second half of the run. But ignore what he said about no point going over 15k, that’s rubbish.
I love both styles and always mix them up 2 hours long easy run X 3 per week. Zone out chill enjoy the journey 1 hour hard hilly run x3 per week. Focus on form breathing pace be present be in the moment Just run
Love this. Not struggling with motivation personally but had been thinking about using this tune to get quicker of the shorter distances. Will be following along too
Taking quarantine as a chance to really hammer training away from the distractions of uni. Currently have a 5k pb of 21.59, looking forward to seeing how much I can improve in the next 2 months! Hopefully sub 20!
5k is my favorite distance. Aerobic and anaerobic fitness is needed to run it well. Really looking forward to this series. My best performance has come from primarily tempo run training so can't wait to see the effects of you guys workouts.
@@heatherfell_oly I'll try a modified high intensity with 3 days a week as even that mileage is more than these old knees can handle and I hate high mileage programs.
@@heatherfell_oly i actually made a 5k benchmark a month ago 26:59. pb 21:10 from 2016 is way out of sight. but i give it a try to reduce the distance ;-) Thanks for motivation =)
I’m not familiar with the distances or order of events in duathlons. How far is a sprint duathlon and is the run before or after the ride? Or is it run bike run?
Great idea. I’m still running the same weekly mileage but the diet has gone out the window since working from home every day. Hard to get motivated with no races to train for. Will try and go along with this and try and beat my sub 19 goal. Also very interesting to see the comparison of slow mileage versus high intensity.
@@heatherfell_oly I was a sprinter in college, so changing to triathlon and working up the endurance has been tough! I'll be following the low volume/high intensity with Mark. Eventually, I do want to up my volume and work towards an ironman or 70.3!
Ive started running about 2 months ago... only run twice a week inbetween my HITT sessions. Im doing 22mins at the mo... man how you do 15min is astounding to me! If i can get sub 20 when I start my charity events in July I'll be well pleased
I’ll be joining in. Hoping for a 5k PB after lots of focus on long runs. I’m 4 months post-op from bunion surgery and running a 5k at around 28 mins. My PB is 26.15. I’m sure I can go sub 26!
Good plan for you two. I have a question for the High intensity one: Do you really do nothing on "day off" or are you going to bike there or do anything else? Because I also try to run a 15:59 on 5k and I can not imagine that you can do it with around 40km per week.
I want to use the low intensity schedule but I have some questions. For example, the first work out: Tempo build run 90’ with 60’ build pace every 15’ to reach 10k pace for final 15’. What type of pace do you do with the extra 30 minutes that your not increasing your pace? Warm up / Cool Down? Another question - What's the difference between steady and easy? Finally, I don't understand what you mean by 4x5 or 5x5 etc. Any help on this? I want to use this to train to try and set my PB by the end of 2020. Any guidance will help!
I’m in! Did 5 km in 19:00 minutes last weekend. Curious how Munch faster I Will be in 8 weeks. Can you indicate how much faster you run the 5 k compared to the 10 k times (like in seconds/km)? I find it difficult to increase my run speed, seems to be more or less the same for both distances. Any advise to ‘fix’ this? Thank you and keep up the good work, love it!,
That's great you've got a strong aerobic engine then, sounds like more speed work required. I would say when I'm fit I'l be about 30 - 40" slower for 10k.
Hi Heather & Mark. Great idea for a challenge, I'm really enjoying following the series! I had a quick Q about the high intensity plan interval workouts pace and I can't seen it's been covered anywhere else. E.g., session 1: 30 secs on/30 secs off - does that mean 30 secs all out sprint and 30 secs no running? Or is it less extreme, so for example 30 secs 5k pace / 30 secs easy jog? And the 3 mins recovery - again is that static or jogging? Many thanks in advance!
Fingers crossed. I think I will somehow join. My runs are cancelled so I can’t check if my fitness trough the winter get better. A bit motivation drop but let’s go 😉
I’m just starting to follow this now - where can I find the training plan PDFs? Am aiming to take a few minutes off my 5k time ready for a return to parkrun (this year, fingers crossed).
I'm limited to 1 hour of exercise a day, French rules, not mine, so as my marathon training is no longer viable, high intensity 5k training seems a great prospect. Thanks for the inspiration, sub 20 is my target.
I didn't understand if you count the miledge you going through the recovery between sets as total working miledge in the program. For example, 6k tempo run 4X5 and 2 mins rec, does the 2 mins rec counts in the 6k or just the main sets 4X5?
I’ve switched from training for multiple events in running, cycling, and triathlon throughout the year, including a half marathon, to aiming for _just_ full marathon at some point when the world returns to normal. Not yet sure how to structure my training plan for this so should be interesting to see how things go on the shorter event yous are doing.
Great idea. I have some questions about the High Intensity training plan: 1- shall the PB be performed during week 09 or sunday of week 08 (instead of the 10 km steady run)? 2- Many of the training sessions, on sundays, are above 10 km, and even 14 km, almost 3 times the distance. Is it pretty unusual to me. Do you confirm?
I just did a 5k Yesterday after 3 weeks without being able to run... 29:31! PB is 26:14 soooo I have a long way to go to improve on that! Thank you guys for the motivation, really need it
FIRST woo hoo !! Ive done two 5km runs in my local park in recent weeks, but now we are on lockdown so will have to run up and down the garden !! My PB is 18:30 , Id love to get quicker!!
8 weeks 😳! it took me 8 years to top it again, and I’ve only bettered it by 8 seconds. I hit terminal velocity haha. I did have a race bet against my brother though and went from about 6 weeks off to a 17:23 in 14 days.
Hello! love this idea! Good luck to you both! My PB is 21:24 which is recent (March) and I've been having quite a lot of PBs recently (I'm new to tri) but have not done a 5k aimed training program. I have a quiet goal of attempting to break 20... who knows. So I just came back from doing the high impact day 1 run (6km intervals: 2x(6x30s on/30s off), 3mins rec between) but think I interpreted it wrong. I did 6( 30s on, 30s off) then 3 mins rest, and repeated. What was the 6k bit referring to? Thanks in advance
I am living under a curfew so I sneak from my house at about 12:30 in the night and do loops around the unfinished construction ground. Its the only unmonitored place I can get to and in absence of a treadmill, its all I have. 200m total, I do about 30 laps of it and my 5k effort during it was a solid block of 22:05. I think I am just going to do tempo for the time being and then follow the high intensity plan this winter.
Did a 19:34 when I was 14. Ever since, I have been haunted by injuries (always my fault) and I have never been able to a 5k again (I am 18 now). Just biking. I am in the third month of your run/walk program and I hope ro be able to go sub 19:34 in 2 or three months from now. Fingers crossed I stay injury free.
This is a great idea guys! I’m in lockdown at the moment in New Zealand 🇳🇿. I’m also lucky enough to have a treadmill - might just join in on this ( miss Parkrun ☹️)
Given the example taken from the high intensity program - 8km hill reps: 2x(6x40s hill sprint, 60s rec), 3mins rec between What would i do with the rest of the run to reach the full 8k mileage? should it just be a warm up or cool down?
You mention how pros usually would have some kind of balance between the tactics, might be worth touching on the idea of periodization since an 8-week block focusing on mileage or speed will not allow for typical training progression.
Great idea guys. I will go for the high intensity plan. I see in this plan there are hill reps. This is a problem for me as I live in the Netherlands and don't own a treadmill. Are there any alternatives you could suggest?
Do you have any stairs or even a short steep bank somewhere? If not then just translate the effort level to the flat. You could combine in some squat jumps to reproduce the power you have to produce on hills.
Great video, quick question on pacing. I'm going to try and break 20 minutes, would my pacing be around the 3:30 mark for speed work, tempo be around 3:50 and steady runs around 4:30? Thanks
Hi hoping someone sees this I'm attempting to follow the high intensity plan. I realize how to pace the tempo runs and long runs. But I see no indication of the interval sessions i.e 10*400m. Would really appreciate some advice.
I guess one of these days i need to do 5k TT.💪 My last 5k run was back in 22Feb when i bought my fuelcell rebel, got 25:35 (prior to that was 26:55). Since then i practiced low bpm run 10km (march was my 1st ever able to run 10k, thanks to low bpm run) , basically high vol low intensity 🏃
Today i did a 5k time-trial after march full high vol low intensity runs. Got bunch of new PB ✌️😁 Fastest split: 4:23/km PB (was 4:48) Ave pace: 4:44/km PB (was 5:09/km) 5k time: 23:40min PB (was 25:35) So happy to see the fruits of my labor 💪🎉 /runs are road runs, as i dont have treadmill
@Heather. Something I noticed from a previous video. You roll your upper torso from side to side a bit and your shoulders follow, obviously. (Not a criticism. Just a thing I do watching other people run. I study form). Maybe check with your coach/physio and see if getting that more controlled will help you speed up with reduced effort. It might be core, but it could also be upper body conditioning? I would love to hear if this helps. Thanks for the awesome tips and sessions. #stilllookingforthatsub20
Sounds great you should get a scoreboard up where everyone can submit there times, then review the best %increases people are making. Low volume vs high volume :-)
Mark, if you were able to talk to the camera during your TT, then you weren't trying hard enough. Please go back to the course and repeat the effort 🤣 #suffer
Hey guys, just a question about the high intensity program. It does something similar in a few sessions but for example it says 10k tempo: 2x10mins with 1min recovery jog between. But those 2 ten mins wouldn’t equal 10km tempo?
My pb is 39.44 🙈 gonna try and get it down over the next few weeks.....it’d help if I didn’t seem to wreck my feet when I run.....done a Parkrun about 6 weeks ago and sprained my ankle......done a run last week and hurt the tendons in my other foot 😕
It would be nice to get a new parkrun PB (currently 21:11 last summer) when parkrun resumes. It would be even nicer to get under 20 minutes. My one race this year is not yet cancelled, but it probably will be. The high volume, low intensity should be applicable to both the 5K and also the race if by chance it does happen. Count me in......
This is a nice target (sub 20' for me), being an amateur for middle distance, HM and M. Getting some speed work under the belt will be amazing. Probably I will go with Mark's high intensity program since all the long Z2 workouts are reserved to turbo rides due to confinement at home PS: perfect timing btw, was thinking the same this morning during my run, to run less but up tempo. Thanks guys
Commenting as Amy's husband. I am training for an Ironman but will take up the challenge along with my 13 year old son. My best time was 17:03 and this was 17 years ago, so I would be happy with sub 20 but train for 17:45 - 18:15. I have not run faster than 20 minutes for 10 years. My son is 13 and has a best time this winter of 20:30, he would like to run about the same time of 18 minutes.
@@heatherfell_oly I am using my own program which is a combination of both high milage and short and sweet. Your high milage is more than I can do right now. My son is opting for the short and sweet. See how it goes.
Just gotta know, is the clip at 5:49 Fiesta Island in San Diego? I live right next to that and until these days, that's my time trial/brick spot. If that's not it there's another place in the world that is identical.
"I'm not in great shape...I can only run a 5k in about 20 minutes." LOL Whatever, some of us must be walking dead.
It is all relative :)
And relative to most, that's insane.
Thomas Anderson not really I’m 16 and a sophomore in high school and run a 16:34
@@wuzihuzi health runners run sub 20 the majority of the time
24:00 is my pb but I've haven't had a crack at just going 5k the fastest I can yet. Keen to give this ago!
Lock down in Italy, we can't go outside our houses... But I try to keep on with running doing my workout using the car box as a little track. Just 120m each lap, but it works 😅 Maybe I can join the challenge and try my pb in the garage in 2 months. Well done as always guys! Thank you for keep sharing contents with us 😊
Well done on keeping it up in such tough conditions. It's all about having targets.
I broke my foot 5years ago and I’m only just able to run again. I was doing 95minute half marathons and I start with 32min 5k and now down to 21:35. I can’t handle the long distance on my foot but you guys have really made running 5k enjoyable, I’ve used so many of your videos to help me out. And thankfully I have a treadmill to train on.
Thank you guy’s and girls so much
Yes GTN! This is perfect - I started a similar kind of thing last week! Looking forward to the upcoming videos. Good luck!
Great to hear, do join us!
Thanks guys. First feel-good video in quite a while. Really appreciate the inventiveness and effort. Personally, I would prefer you each select the opposite training method - would love to see more of that English countryside! But I understand that they who has the machine makes the call. In any case - count me in. My 5K PB sits at 21:18. Keen to smash that up!
Great to hear you're on board!
With you guys in spirit! Would love to follow along, but am in lockdown in Italy with no treadmill or turbo, so hanging out bigtime to get outside for some runs & rides again.
Courage & patience mate, stay safe 🤞 praying for Italy 🙏 greetings & love from the other side of the Mediterranean🙌
Lock down in Italy too... But I try to keep on with running doing my workout using the car box as a little track. Just 120m each lap, but it works 😅
Stay safe out there and think how great it will feel when you can get back out.
My conclusion from this video is that Lloydy from GCN is a hell of a runner!
This will be a good series to follow l, well done 🤩
And to join ;)
Heather Fell I wish! I’m currently on C25K after a long injury. Getting it done though 🤩
Looking forward to the Activation, Mobility and Flexibility tips. 👍🏼
I did a treadmill 5K TT last week with a time of 29:24. My PB is 28:23 I know I’m not as fast as you guys so I’m looking to do a sub 28min 5K. I was in training for a sub hour 10k which I might try and do on the treadmill towards the end of the program. Now who’s program to follow? I’m also doing body weight exercises to supplement my training
you'll do it
I'm not going to persuade you but good luck with whichever one you chose!
good luck! I've been consistently training for last 4 weeks and just broke my pb! and first time under 19.
Started running again last week, and yesterday ( april 5th) i wanted to see if i can even run without stopping a 5k. Did it! but... 26:32, very hard to get back at it after many years of no training. I'll join the race, personal goal is sub 20:00.
coming back with an update, june 03 - i did it in 23.21, im nowhere near 20 at the moment
August 1st, semi maraton 2:02 h. Moved from 5k to longer distance, i just love it
Where is Fraser? I hope he is ok. How come he doesn't take part? Well, I always wanted to go under 20 minutes, definitely a series to follow.
He's good, just taking a break.
Good luck with the sub 20.
I was training for my first marathon in April (strength/power-based athlete prior) and after 3 months of training it's been cancelled! But I've carried on running and am going to finish the program. My training partner has mapped out 42.2km locally so if the social distancing/public gathering rules don't get tighter, I'll be running my first 'marathon' next weekend!
Good luck!
@@heatherfell_oly UPDATE: Ran my first marathon on 5th April! A little over 4hrs... I was hoping for 3hr 45min tbh honest but I think what was most important was completing one. Next time I will be more aware of what to expect and can actually focus on a time as opposed to the focus on being conditioned enough to complete one in the first place! Thanks for your vids along the way, they helped :)
Nice one guys!! Looking forward to following this series. Have just started Zone 2 training and I got a new 5k PB this morning :) Good luck!
Well done, hope you've made a new target to work towards now.
@@heatherfell_oly thanks! Sub 19 is my aim now.. only 8 secs off lol hope your training is going well :)
Alright I’m in. 20.04 is my best (from December just gone) so sub-20 here we come! See you at the start line 😄
Go get it 💪
Im focusing on increasing distance rather than lowering the times. Managed to run 16k round my local horse race track. Though it would be nice to beat my 18:06 5k
Not much point doing over 15k. And always finish with a kick.
What kick, tf are you talking about?
@@saptaccrvima3563 i think he means run as fast as you can on the last k or mile.
Richard Williams Not even as fast as you can, just throw in a tempo mile or two in the second half of the run. But ignore what he said about no point going over 15k, that’s rubbish.
I love both styles and always mix them up
2 hours long easy run X 3 per week. Zone out chill enjoy the journey
1 hour hard hilly run x3 per week. Focus on form breathing pace be present be in the moment
Just run
Love this. Not struggling with motivation personally but had been thinking about using this tune to get quicker of the shorter distances. Will be following along too
Great to hear we've got company.
Taking quarantine as a chance to really hammer training away from the distractions of uni. Currently have a 5k pb of 21.59, looking forward to seeing how much I can improve in the next 2 months! Hopefully sub 20!
That's a great way to look at this situation.
5k is my favorite distance. Aerobic and anaerobic fitness is needed to run it well. Really looking forward to this series. My best performance has come from primarily tempo run training so can't wait to see the effects of you guys workouts.
Are you joining us then?
@@heatherfell_oly I'll try a modified high intensity with 3 days a week as even that mileage is more than these old knees can handle and I hate high mileage programs.
You are really doing the best out of this situation. Keep up the great work! Stay safe! And fingers crossed for reaching your targets
Thanks Kai, feel free to join in.
@@heatherfell_oly i actually made a 5k benchmark a month ago 26:59. pb 21:10 from 2016 is way out of sight. but i give it a try to reduce the distance ;-) Thanks for motivation =)
Great idea for a series. I’ll be learning so much from this. Great job guys!!!
Thanks, hope you're joining in too.
I’m 15 and ran a 17:27 in a sprint duathlon, so hope to get under 16:30
I’m not familiar with the distances or order of events in duathlons. How far is a sprint duathlon and is the run before or after the ride? Or is it run bike run?
i am also 15 and i want to run a Sub16 next year (my PR is a sub17)
Great idea. I’m still running the same weekly mileage but the diet has gone out the window since working from home every day. Hard to get motivated with no races to train for. Will try and go along with this and try and beat my sub 19 goal. Also very interesting to see the comparison of slow mileage versus high intensity.
Do it with us, we all need motivation at this time.
Fantastic idea; thanks guys. Personal best is 23.04 so going to use combination of both your plans to beat that. Good luck
Great to hear, let's do this together.
That's great! Still trying to just get under 19 minutes for my 5k... Excited to follow the series and train along with you!
Great to hear, who are you following?
@@heatherfell_oly I was a sprinter in college, so changing to triathlon and working up the endurance has been tough! I'll be following the low volume/high intensity with Mark. Eventually, I do want to up my volume and work towards an ironman or 70.3!
you always upload perfectly timed for my personal training situation. love your channel
Great to hear, hope you'll be joining us then.
@@heatherfell_oly just ran a new PB with 26:51 and I hope to get below 24:00 within the course of the next two month. Let's go :)
Ive started running about 2 months ago... only run twice a week inbetween my HITT sessions. Im doing 22mins at the mo... man how you do 15min is astounding to me! If i can get sub 20 when I start my charity events in July I'll be well pleased
Keep up the hard work!
This is a great idea, looking forward to seeing how you each get on! Thanks GTN :)
Thanks Ian, feel free to join in with the challenge.
19:37 is my best time during sophomore season last year. lets see what time i'll get at the beginning of cross country szn next yr:)
Doreen Chang gl, i’m a freshman pb of 19:54, trying to get sub 18 by end of sophomore year
I am IN! Can't wait to see how this community does. Thanks for the thrall!
Which programme are you following?
@heatherfell High Volume/Low Intensity. It's pretty close to my current training.
My 5k pb is 27 something. Love to see you guys running!
Okay imma go for my one exercise per day now, thanks again for the motivation
That's what we like to hear.
I’ll be joining in. Hoping for a 5k PB after lots of focus on long runs. I’m 4 months post-op from bunion surgery and running a 5k at around 28 mins. My PB is 26.15. I’m sure I can go sub 26!
We're sure too, go for it!
Good plan for you two. I have a question for the High intensity one: Do you really do nothing on "day off" or are you going to bike there or do anything else?
Because I also try to run a 15:59 on 5k and I can not imagine that you can do it with around 40km per week.
Falconer2020 you can run faster than the time you mentioned of a lot less than 40k a week. Lot of cross training is key
Looking forward to the next video!
my 10 minute mile feels really inadequate.
I want to use the low intensity schedule but I have some questions. For example, the first work out:
Tempo build run
90’ with 60’ build pace
every 15’ to reach 10k
pace for final 15’.
What type of pace do you do with the extra 30 minutes that your not increasing your pace? Warm up / Cool Down?
Another question - What's the difference between steady and easy?
Finally, I don't understand what you mean by 4x5 or 5x5 etc. Any help on this?
I want to use this to train to try and set my PB by the end of 2020. Any guidance will help!
I’m in! Did 5 km in 19:00 minutes last weekend. Curious how Munch faster I Will be in 8 weeks. Can you indicate how much faster you run the 5 k compared to the 10 k times (like in seconds/km)? I find it difficult to increase my run speed, seems to be more or less the same for both distances. Any advise to ‘fix’ this? Thank you and keep up the good work, love it!,
That's great you've got a strong aerobic engine then, sounds like more speed work required. I would say when I'm fit I'l be about 30 - 40" slower for 10k.
Hi Heather & Mark. Great idea for a challenge, I'm really enjoying following the series!
I had a quick Q about the high intensity plan interval workouts pace and I can't seen it's been covered anywhere else.
E.g., session 1: 30 secs on/30 secs off - does that mean 30 secs all out sprint and 30 secs no running? Or is it less extreme, so for example 30 secs 5k pace / 30 secs easy jog? And the 3 mins recovery - again is that static or jogging?
Many thanks in advance!
Fingers crossed. I think I will somehow join. My runs are cancelled so I can’t check if my fitness trough the winter get better. A bit motivation drop but let’s go 😉
We all need that bit of motivation at the moment.
I’m just starting to follow this now - where can I find the training plan PDFs? Am aiming to take a few minutes off my 5k time ready for a return to parkrun (this year, fingers crossed).
I'm limited to 1 hour of exercise a day, French rules, not mine, so as my marathon training is no longer viable, high intensity 5k training seems a great prospect. Thanks for the inspiration, sub 20 is my target.
Great, that's my target now too.
I didn't understand if you count the miledge you going through the recovery between sets as total working miledge in the program. For example, 6k tempo run 4X5 and 2 mins rec, does the 2 mins rec counts in the 6k or just the main sets 4X5?
Awesome strangely I was thinking the same although my goal is to get under 30 mins 😂
Having a goal is the most important part. Good luck.
Good luck! I'm also trying to get under 30 mins... I tried running 5k today and it took 31:28. We can do this!
@@norasverredal1941 You're closer than me, yes we can do it!
I’ve switched from training for multiple events in running, cycling, and triathlon throughout the year, including a half marathon, to aiming for _just_ full marathon at some point when the world returns to normal. Not yet sure how to structure my training plan for this so should be interesting to see how things go on the shorter event yous are doing.
ALso check out our marathon videos for some inspiration and plans.
Great video! Think I might try and follow Mark’s plan and attempt to go sub-17....
Go for it.
Great idea. I have some questions about the High Intensity training plan:
1- shall the PB be performed during week 09 or sunday of week 08 (instead of the 10 km steady run)?
2- Many of the training sessions, on sundays, are above 10 km, and even 14 km, almost 3 times the distance. Is it pretty unusual to me. Do you confirm?
Hi Guilluame, we will be doing our test on week 9 so there is time for our body's to adapt.
I just did a 5k Yesterday after 3 weeks without being able to run... 29:31! PB is 26:14 soooo I have a long way to go to improve on that! Thank you guys for the motivation, really need it
You and me both, hope you're in!
My PB is 19:50. Today after 4 weeks of nada. 26:37. So I'm in!!
P.S. Heather you are awesome!
Great, I reckon you can get pretty close in 8 weeks.
Love this. Motivational. High intensity path for me.
Make sure you test yourself after the 8 weeks too.
FIRST woo hoo !! Ive done two 5km runs in my local park in recent weeks, but now we are on lockdown so will have to run up and down the garden !! My PB is 18:30 , Id love to get quicker!!
Mathieu Norry is love to get to 18:30!
8 weeks 😳! it took me 8 years to top it again, and I’ve only bettered it by 8 seconds. I hit terminal velocity haha. I did have a race bet against my brother though and went from about 6 weeks off to a 17:23 in 14 days.
These are some serious times, guys. I can't wait to follow this! sub 18 is my 2020 goal...once the broken collarbone and quarantine allow..
Snap with the goal, although think I might need to reassess.
Hello! love this idea! Good luck to you both! My PB is 21:24 which is recent (March) and I've been having quite a lot of PBs recently (I'm new to tri) but have not done a 5k aimed training program. I have a quiet goal of attempting to break 20... who knows.
So I just came back from doing the high impact day 1 run (6km intervals: 2x(6x30s on/30s off), 3mins rec between) but think I interpreted it wrong. I did 6( 30s on, 30s off) then 3 mins rest, and repeated. What was the 6k bit referring to? Thanks in advance
I am living under a curfew so I sneak from my house at about 12:30 in the night and do loops around the unfinished construction ground. Its the only unmonitored place I can get to and in absence of a treadmill, its all I have. 200m total, I do about 30 laps of it and my 5k effort during it was a solid block of 22:05.
I think I am just going to do tempo for the time being and then follow the high intensity plan this winter.
Did a 19:34 when I was 14. Ever since, I have been haunted by injuries (always my fault) and I have never been able to a 5k again (I am 18 now). Just biking. I am in the third month of your run/walk program and I hope ro be able to go sub 19:34 in 2 or three months from now. Fingers crossed I stay injury free.
Let us know how it goes - best of luck!
@@gtn I will. I have never seen a reply this quick 😂
This is a great idea guys!
I’m in lockdown at the moment in New Zealand 🇳🇿. I’m also lucky enough to have a treadmill - might just join in on this ( miss Parkrun ☹️)
Go on, do it!
Given the example taken from the high intensity program - 8km hill reps:
2x(6x40s hill sprint, 60s
rec), 3mins rec between
What would i do with the rest of the run to reach the full 8k mileage? should it just be a warm up or cool down?
Yes Mark has just included the main set. It does depend how far you get on each hill sprint as to how much you'll need to get to make it 8K.
You mention how pros usually would have some kind of balance between the tactics, might be worth touching on the idea of periodization since an 8-week block focusing on mileage or speed will not allow for typical training progression.
I too am concentrating on my 5k during the lockdown. I'm aiming for sub 20. At 21;35 at the mo
never ran a 5k, my best in college a few years ago was a 8:57 on 1 mile I am a heavy/non runner but this is good motivation
16:55 and he is "out of shape" haha dang I wish I could run that again... it's been a while since I have been sub 17
Great idea guys. I will go for the high intensity plan. I see in this plan there are hill reps. This is a problem for me as I live in the Netherlands and don't own a treadmill. Are there any alternatives you could suggest?
Do you have any stairs or even a short steep bank somewhere? If not then just translate the effort level to the flat. You could combine in some squat jumps to reproduce the power you have to produce on hills.
Great video, quick question on pacing. I'm going to try and break 20 minutes, would my pacing be around the 3:30 mark for speed work, tempo be around 3:50 and steady runs around 4:30? Thanks
Your tempo would be a little slower than your 5k target pace and steady runs 4.30-5.
@@heatherfell_oly Thanks :)
Hi hoping someone sees this I'm attempting to follow the high intensity plan. I realize how to pace the tempo runs and long runs. But I see no indication of the interval sessions i.e 10*400m. Would really appreciate some advice.
This was a fun idea for a series
We're glad you think so 🙂
My pb is 16:24 and would love to go under 16 minutes so will work on this for the next 2 month
Do join us!
@@heatherfell_oly will do
Maybe the one with the Treadmill should do HIT, and the one with trails LIT :)
I guess one of these days i need to do 5k TT.💪
My last 5k run was back in 22Feb when i bought my fuelcell rebel, got 25:35 (prior to that was 26:55).
Since then i practiced low bpm run 10km (march was my 1st ever able to run 10k, thanks to low bpm run) , basically high vol low intensity 🏃
Today i did a 5k time-trial after march full high vol low intensity runs. Got bunch of new PB ✌️😁
Fastest split: 4:23/km PB (was 4:48)
Ave pace: 4:44/km PB (was 5:09/km)
5k time: 23:40min PB (was 25:35)
So happy to see the fruits of my labor 💪🎉
/runs are road runs, as i dont have treadmill
I Can't download the PDF file guys!! Can you upload it again into the link??
@Heather. Something I noticed from a previous video. You roll your upper torso from side to side a bit and your shoulders follow, obviously. (Not a criticism. Just a thing I do watching other people run. I study form). Maybe check with your coach/physio and see if getting that more controlled will help you speed up with reduced effort. It might be core, but it could also be upper body conditioning?
I would love to hear if this helps. Thanks for the awesome tips and sessions. #stilllookingforthatsub20
Great job, GTN. I'm 61 and my 5k PB sits at 25:30 last year.- Next at 25:00? why not since I'm with GTN? I'm from Amazonas. Good luck.
Let us know how you get on.
I just did a tempo and prd in 5k by 50 seconds with a 17:56 I’m trying to go under 17 by the start of cross country
"Polar" opposite ends of the scale? Haha very nice
Nice spot, even though the pun wasn't intended😂.
Sounds hell, enjoy the intensity :D
They're both tough plans for sure.
On the low-intensity plan, is steady pace running zone 2 or 3 HR?
Zone 2.
@@heatherfell_oly Thank you! I'm going to follow your plan and hopefully get sub-20 (Current PB: 20.23).
@@theonlymrred Let's get under 20' together!
Sounds great you should get a scoreboard up where everyone can submit there times, then review the best %increases people are making. Low volume vs high volume :-)
I like that idea, or we could do a tally at the end.
This is great...good luck! Are you guys going to be uploading your training sessions to Strava?
We'll be sharing our updates via the show and a full update video along the way.
Mark, if you were able to talk to the camera during your TT, then you weren't trying hard enough. Please go back to the course and repeat the effort 🤣 #suffer
Hey guys, just a question about the high intensity program. It does something similar in a few sessions but for example it says 10k tempo: 2x10mins with 1min recovery jog between. But those 2 ten mins wouldn’t equal 10km tempo?
The 10k is total of the run including warm up and cool down.
My pb is 39.44 🙈 gonna try and get it down over the next few weeks.....it’d help if I didn’t seem to wreck my feet when I run.....done a Parkrun about 6 weeks ago and sprained my ankle......done a run last week and hurt the tendons in my other foot 😕
I really hope there’s a cross country season this upcoming fall
Are you guys going to be posting the workouts on Strava etc? Btw amazing idea for a video series! Looking forward to it
I'll be sharing some of mine on social and sure Mark will too. If there's a demand we can always put up on GTN.
It would be nice to get a new parkrun PB (currently 21:11 last summer) when parkrun resumes. It would be even nicer to get under 20 minutes. My one race this year is not yet cancelled, but it probably will be. The high volume, low intensity should be applicable to both the 5K and also the race if by chance it does happen. Count me in......
Great to hear you're on board!
This is a nice target (sub 20' for me), being an amateur for middle distance, HM and M. Getting some speed work under the belt will be amazing. Probably I will go with Mark's high intensity program since all the long Z2 workouts are reserved to turbo rides due to confinement at home
PS: perfect timing btw, was thinking the same this morning during my run, to run less but up tempo. Thanks guys
Thanks Mustapha, we look forward to hearing your progress.
@@heatherfell_oly I will start Mark's program tomorrow ✌️
@@mustaphab.1190 Good luck!
@@heatherfell_oly Thanks
@@heatherfell_oly why don't you post on Strava like Mark and Fraser? We'd be more than pleased to see you there
Love the thumbs in ruining Mark, "aero is everything". thanks for the run Insbo team.
My treadmill only gets 16 kph :( guess its Heather's method for me
@@sjm4686 My legs only get to that speed so I had no choice either. ;)
Heather Fell, we are in this together; what ever it takes to beat Mark!!!
@@sjm4686 👍💪🏼
Is there a group in Strava yet! “Heathers better than Marks 5k Pb plan” or something like that yet. If not I’m making one!!!
Commenting as Amy's husband. I am training for an Ironman but will take up the challenge along with my 13 year old son. My best time was 17:03 and this was 17 years ago, so I would be happy with sub 20 but train for 17:45 - 18:15. I have not run faster than 20 minutes for 10 years. My son is 13 and has a best time this winter of 20:30, he would like to run about the same time of 18 minutes.
Let's do this together. Who's programme are you following?
@@heatherfell_oly I am using my own program which is a combination of both high milage and short and sweet. Your high milage is more than I can do right now. My son is opting for the short and sweet. See how it goes.
@@claytonwilkinson3411 Might be a challenge for me too!
I beat mine!! Was aiming for a sub 18 and ran 17:49!
Should have a third method - the balanced week, speed, long slow distance, tempo/threshold
How come mark said that he would turn around if he sees anyone when the start would have been filmed in January ? When we weren't in lockdown
high intensity is def gonna be the most effective but also hurts the most haha
they both run super fast already sub 20!
I'm not quite there yet this year.
I predict you both the best your pbs
That is wonderfully optimistic, thank you :)
Sounds great. I'm in.
Are the training plans available for download?
They are in PDF format and can be found in the description of this video.
@@heatherfell_oly Thank you
Just gotta know, is the clip at 5:49 Fiesta Island in San Diego? I live right next to that and until these days, that's my time trial/brick spot. If that's not it there's another place in the world that is identical.
Matthew very observant and spot on.
@@heatherfell_oly know that place like the back of my hand. Hope I get an invite next time ;)
@@matthewroberts1255 Hope we will be back and then of course we will let you know :)
I ran 19:36 last summer and then got injured. Ran a time trial last weekend and ran 22:45 so this could be interesting...