PERFECT RUNNING WORKOUTS - The training revolutionising running
HTML-код
- Опубликовано: 25 июл 2024
- Many elite runners and triathletes are now training predominately with threshold training. This has come with a drastic improvement In running times from distances of 1500m to the marathon. How can you train threshold? is hopefully answered In this video
Threshold video from - @stephenscullion262 
Спорт
![Workout Week: Portland Pilots [Day One]](/img/1.gif)
Just realised this video is all over the place and kind of confusing. So if you have any questions, comment and I'll reply to them all
Clear for me. Good info, thanks
Can I do threshold and strength training the same day? I do 1 threshold per week and my plan is doing 100kmpw, I have no other choice, its either 1 threshold per week or same day as strength.
@@pxcs7559 yeah same day it. Just obviously strength afterwards
@@Trackstaa_ Ty
hey, why not short intervals for common runners? and i should do strides on easy days?
Thanks 🙏
You’re welcome 😊
great video, wish to see more like this
thanks! I'm wanting to do a podcast with Marius Bakken who somewhat revolutionised this training method. Hopefully that's to come!
Hey nice video I really liked it, do you know if Jakob does Polarized and threshold training or just threshold? And if which one he does do what mml level does he tend to tap in to?
At 1:02 you mentioned that cross country skiing and cycling were the 2 sports that produced the highest vo2max. But the table shown in the video says that both running and triathlon have a higher vo2max than cycling.
But to be fair, yes, your point still stands: That athletes from norway, denmark and the netherlands are performing very well lately.
Yep sorry I meant the highest two I hadn’t discussed because I had already talked about running and triathlon.
More ingebrigtsen content please I wanna train like the goat
Doc coming soon
Thoughts on Jack Daniels 5k/10k training plans? Also, for the average runner base weeks you showed, would you recommend sprinkling in 2s/4s and longer tempos in the long run, just to get in some different paces? Are longer tempos still relevant if you are doing lots of threshold, or do the two essentially give you the same training benefit?
So for the base period at least you don’t need to sprinkle on any different paces. The hills, longer threshold reps and shorter threshold reps should do that. Throwing in some 100m strides would be good though.
I’m not too familiar with the jack daniels plans so I’ll take a look.
Longer tempos are still great but it depends what you’re training for. You can make thresholds longer. I like doing 15/10/5 minute reps.
First, great content and thanks for sharing.
Just have a question. For those who do just one session per day of threshold in differents days (e. G. Tuesday and Thursday), why you selected 2 long treshold instead of 1 long and 1 short?
Just because the short threshold can get you running a little bit faster. So it's some variation
Interesting video. What should threshold feel like? Is it similar to a tempo effort?
A little harder than tempo
I have always wondered what type of training Sean brosnan does. They appear to go almost all out every workout
I'll try have a look into it
The newbury park boys are generally on a 7-10 day schedule w a long run always in that cycle. Top guys are low 60s for mileage (12mi long run). A very normal week is a hard workout Tuesday, 4 mile tempo Thursday (or Vice versa) which they do at a minute slower than mile pace, and a long run Saturday. Between that is easy runs, always w 4x15sec strides after. And yea, like you said, they go hard on their hard workouts, although the workouts themselves are nothing special, just Ks,800s,400s,Miles, 2ks, etc. a couple XC workouts were (3x2k, 1x800), 3x(Mile,400), 7-8x1k w 3 min, etc. for track, they do mile reps, Pre 30/40 workout for up to 3-4 miles, 2x(800,400,400), and 12-14x400 w 1 min. They double 2-3x a week with simple body weight/band strengthening on those days. For Saturday races, they do their last workout on Tuesday, day before the race they do 3 miles + strides for xc, 3 miles + 2x200,2x400 for track. over the summer they go to altitude for a month and just do a mix of tempos and 1min on/1 min off fartleks. I think that pretty much sums it up, lmk if you have any other questions
What amount of total miles from a short threshold day and a long threshold day do you recommend not going over in total volume? Also does anyone have any specific workouts for both types of days.
I am 1500/5000m runner and my training consists off: some shorter intervals(400-1000) at 5k pace, recovery jog, hills, recovery, longer intervals(2-3 km) at around thresholt pace, long run, day off. Am I doing everything right or what would you improve. Thanks for advice.
That’s a good mix. Obviously Jakobs training is for his 1500/5K runner. So any inspiration from that is the best training I’d say
Do you reccomend doing a week of v02max workout + threshold + hills or is better to do doble threshold +hills
double threshold + hills and then closer to races add in vo2 max stuff and race pace specific. Hills are at vo2 max effort also
Im training for the half marathon distance, and am wondering how I can progress the fastest. Currently my threshold pace is around 6:12 ish per mile, and would love to drop this down significantly. A tipical week for me is two sessions and a long run with easy runs between. Should I be focussing these session days purely on threshold work? (30min threshold, 2x5K, 4x3k etc.) or would I benefit from more shorter faster reps? Thanks.
Hi I’d say mostly longer reps. 5x3K, 8x2k, 3x5K 5k,4k,3k,2k,1k etc
How does intensity and interval length play a role? Would their longer duration reps be slower paced than the shorter duration reps at the same lactate? For example, at 3mmol, maybe their 6 min reps are 4:40ish pace/mile but they can run repeat 400’s much faster (63-64) at the same lactate level due to shorter duration. I find it hard to believe they run one pace for their 5+ sessions per week. Thoughts?
I mentioned it in the video. Longer reps are at a slightly lower lactate level and shorter reps are at a slightly higher lactate level. For example when I do longer reps I run at 3:02-3:05KM right now and on shorter reps I run 2:57-3:00
Interesting, thanks! I’m actually coached by Tinman and feel I respond really well to a lot of 1 min reps at 3kish pace. Good luck with training!
From most of my research, threshold work as an advanced recreational runner won’t result in a significant increase in Vo2 Max, but will rather increase vVo2max (velocity at Vo2 max). Threshold for beginners has shown to increase Vo2 Max much more. There is lots of evidence to suggest that this work increases lactate threshold, increases efficacy of oxygenation of the blood. Threshold work is quite good because your body processes and breaks down lactic acid about as quickly as it’s being produced, so it will leave your legs relatively less tired than if you were doing a track session.
It’s curious to see the differences in training considering that Americans adopt a polarized training method with very little threshold work, but pretty much only do easy pace and really hard pace. Kenyans and Ethiopians seem to adopt a more pyramidized approach, although information on how Kenyans and Ethiopians train is fairly limited. I’m curious to see how these countries develop with this technique. I think we may begin to see Norway have several runners from 1500 to 10k distance be right up there with the East Africans.
In recent years looking into USA and Kenyan/Ethiopian training a lot of their training results in being within a threshold Heart rate/effort but is less structured than the Ingebrigtsen’s do
@@Trackstaa_ yeah, to be fair doing lactate testing isn’t super realistic for the East Africans, they train so much in massive groups. I still think East Africans will almost always be better because of elevation and the team attitude surrounding running. Of course one could point to doping but everyone can technically get access to PEDs. Running is just a massive part of culture in East Africa, so many people there run in school, so there is bound to be many talents discovered throughout the years.
How long of a threshold effort would you suggest doing in one session? I kinda always followed that 30min roule, so doing things like 6x5min, 2x15min,30min at once…
Tinman recommended on a forum on his website that for the tempo pace on his calculator shown in the video the largest volume you should run in a workout of that pace could be calculated as 720 divided by your 5k time in minutes eg. for a 15 min 5k runner 720/15 = 48. so a tempo run at that pace should last 48 mins or just under for a runner of that ability.
so it does depend on what distance you do. I generally also follow 30 minutes or 10K, but sometimes do longer if it's not a double day. 15 min, 10 min, 5 min is another good one. I've also done 6 x 3K and 3 x 5K before so it vary's for me. its best to experiment and match what suits you
I’m 16 years old and I’m aspiring to be a pro runner but I’m not very fast, do you the best possible way to incorporate this in my training so I can become a pro.
Yes. But also consistently better
Ok thank you
Hi, if my threshold pace from the tinman running calculator is 3:24-3:20 pkm, how much should I lower it by to get the sweet spot of 2-3mm??
I would say 3:24 might be good. When I made this video I didn’t realise there was no a range on the calculator
How much should you slow down the suggested threshold pace from Tinman calculator to make sure you’re running at a speed that produces 3 instead of 4 millimoles?
I’ll get back to you with the %. I have it saved somewhere
I would love to know this as well
1.2% so let’s say it says 4:00 which is 240 seconds. That would be 240/100=2.4 x1.2 = 2.88 seconds
I don't have an official lactate device or anything but I've found that generally based on other metrics like HR and how I feel during workouts, my paces are generally closer to the training paces right above what they mark as "threshold" on the calculator, I believe it's the "tempo" one that is just a bit slower. I have only been doing the Norwegian/threshold style workouts for around 2 months so I can't say too much about how accurate what I'm saying actually is, but generally when I do something like 5 x 6min or the 1k reps at that pace it definitely FEELS more like a threshold workout than the faster pace listed as threshold, and this training block has me feeling much stronger than usual as a runner and getting the weekly volume has been very doable and sustainable. Haven't raced yet since I'm still sort of in the base training transition though
@@Trackstaa_ I feel like it’s gotta be more than that. At 5 minute pace that’s only 3.6s which is smaller than the pace range on Tinman Calc.
I run a 15:20 5k and the tinman running calculator said my mile pace is 4:56 but my threshold pace is 5:22-5:29 for the mile. How would I convert these paces for whether I was doing 1k or 2k repeats.
So there’s also 1K pace on the training paces. So it’ll give you a range for that too
is it a must that threshold training for running is on a flat surface or are some hills allowed in the threshold training
Hills are fine but you’ve got to make sure that it’s still within threshold effort
@@Trackstaa_ but surely the effort changes when you run on hills
@@rorybarclay-watt5586 that’s what he means, you can do hills but make sure the effort doesn’t change, meaning you’ll slow down so don’t try to push them harder than is within threshold effort
Would you suggest running or walking the recovery? Thanks!
Walk/stand still recovery
@@Trackstaa_ I was wondering this too. I know guys like On Athletics Club do jog recovery on pretty much everything, especially threshold. Is there a benefit to this or is standing fine?
@@andrewsmith3037 longer distance runners will probably see benefit from jogging just because it adds more volume. I know Jakob doesn’t jog between though
What incline does Jakob use on the treadmill?
Unknown. On his recent video he used 0.1. It also depends on the treadmill because some shake a lot which means you would be better putting it on 0
@@Trackstaa_ thanks, definitely makes sense bc I think the heat and instability when on a treadmill alone make it feel harder than going the same pace outside, for me at least
i've talked with my friend for how to use Tinman calculator.and we are both confused with ，the pace which the calculator give whether it is used for two kilometers per group or other distance？
I’m not quite sure what you mean. On the Tinman training calculator if you put your race time in and then click on training paces it shows many splits.
@@Trackstaa_ I mean, for example, my 5,000m best time is 14:40, tinman calculator gives me a threshold pace of 3:16, but in the double threshold training, 2,000m do group and 400m do group speed is definitely different, so I should use this speed it gives for what distance?
@@user-eh6id3yd7x I easy way to do it is use the range. So on 2000m or longer reps do the slower end of the threshold range and on the 400 reps do the higher end of the threshold range
Didn't Jacob kiplimo run 27 Minutes at the Olympics in 2016? He was 15 then. Wouldn't that be the age group best then?
A lot of age group world bests from Africa aren’t ratified due to the fact their age can’t be proven.
@@Trackstaa_ but then how does he hold the u20 records if his age can't be proven?
How are they allowed to compete at age group world champs ? Cause if it's insinuated that they (barega,Kiplimo ,Gidey, etc) are age -cheaters. how are they given world medals against "the actual teenagers" but aren't given the records?
@@b.o.m9078 because we also have nothing to prove that their age isn’t what they say. I have training partners who are from East Africa who have said most will change their age when they get good enough so they can race as a junior first
@@Trackstaa_ so by all assumptions then world atheltics probably recognises him by his current age.(he also looks freaking young. And looked like a baby in 2016) so I wonder why they didn't give it to him then.