I didnt understand a word of that but I still enjoyed the video.. 😂Bring on the mills brothers 1 miler.. 🏃🏼‍♂️🏃🏼‍♂️🏃🏼‍♂️😁x

@CrownMyRun

2 ай бұрын

Thanks Liz!

There's been lots of running but when does the crowning start on this channel?

@CrownMyRun

2 ай бұрын

I have a route on Strava mapped out for some crowns soon 🤣🤣

Great video, nice change of pace from the usual running commentary. I enjoyed getting a glimpse into the hard work you obviously put in to training. As someone who also relies on Garmin's training plans, it was really interesting to see. Coincidentally, I do walk recoveries during my runs too. Your video has prompted me to retest my lactate threshold to make sure they're dialed in correctly. Always looking to eke out a little more performance! Keep up the awesome content.

I will be interested to see how you get on. Enjoying the channel. Im starting a different approach myself (currently a 20:00 5k runner) so i am keen to see how we both progress over the next 12 months 👍

@CrownMyRun

2 ай бұрын

What approach are you going for if you don't mind me asking?

@gerlewis

2 ай бұрын

@@CrownMyRun I'm 43 and injury prone, so going to try sub threshold only, plus easy runs. V different to yours! Let battle commence :) (I've followed you on Strava btw)

@CrownMyRun

2 ай бұрын

@@gerlewis Ah, fair play, Good luck! 😎

Very interesting topic. As I'm completely ignorant on lactate threshold matters...I'll just say the 2 things that have helped me are; Consistency of training over several years and MUCH longer distances (+ slower pace) on the LSR.

@CrownMyRun

2 ай бұрын

Yeah, I'm planning to up my average mileage from 40-50K to 70-80K even when not training for anything inparticular

@TBasianeyes

2 ай бұрын

@@CrownMyRun impressive that you did a 38min 10k on such low weekly mileage. i think you got the horsepower but you lack endurance, the solution to that is always to just run more - not harder.

Very interesting for me since your numbers are so much like mine although I'm 50 y/o. My 1k pb is 2:58 and running level calculators tell me that I should be able to run much faster on distances from 3k and up than I'm actually able to.. So far I assumed that I'm just better at shorter distances. I'll be following your progress mate!

@CrownMyRun

2 ай бұрын

Yeah, I think I am naturally better at the shorter stuff but I was beginning to think I was absolutely useless at the longer stuff 🤣🤣. Hopefully I can make some good progress now!

Interesting to hear you think runna leans you towards harder training. I've been using it for the last 6 months and I've been finding the same recently, showing signs of overtraining for sure

I am pretty similar ability runner to you and my short distance times also seem to be way better than the calculator. I think its a mix of that specific calculator being a bit generous and lack of aerobic development over a long period of time. My 5k pb is 17:17 and I do threshold about 3:55 on a good day or 4:20 on a bad. I would just say to go to feel!

2 min walks between intervals is amateur work. I was doing Jeff Galloway’s Half marathon program on Garmin and he insisted I take 3 minute walk breaks in between 800m intervals. He sounds like a nice chill guy, but he went from 6x800m to 16x800m at the end of the program.

@dkny9954

2 ай бұрын

Lol

@CrownMyRun

2 ай бұрын

I'm changing my ways!

🎉🎉🎉

Im at a 21.5min 5k pb, whats the best method to get this down sub 20?? -- a comprehensive training regime including intervals or new shoes?

@CrownMyRun

2 ай бұрын

I can only speak for myself but a few months of averaging 40Km a week with 1 interval session a week aiming at just below 4:00/km got me there!

I tried the garmin threshold test and had similar results to you - it said my threshold was slower than my recent half marathon pace, and my half marathon pace is a fair bit slower than yours so its even harder to believe my threshold is lower than something i could maintain for well over an hour. Btw have you considered just running as hard as possible for one hour and seeing what your pace is?

@CrownMyRun

2 ай бұрын

Yeah, I think I will probably do that at some point but it will be fairly grueling, so need to find an optimal time in my training regime!

I wouldn't trust that Garmin threshold test. I did it too, and the result have me a much slower pace, then my half marathon PB pace. I occasionally run with heart rate strap, and after one, recently, the watch showed that new threshold was detected, and that was between my 10k and HM pace. That seems much more believable.

You probably have a fairly high VO2 max (=> a big, healthy heart) and that's why you're so good at short and medium distances, and it would also explain why you can get away with such good times for those distances at such a low weekly mileage (40-50K). Your max heart rate is also a good indicator, you guys can hit 185+, 190+ with relative ease. Ironman athletes (extremely long efforts) sometimes need to lower their VO2 max to perform better in these events (I know of at least the case of two Norwegian triathletes with a huge VO2 max of 90+ ml/kg/min). This shows that it is not enough to have a big, strong heart to run long distances. You need adaptations for long distances that you probably won't get from threshold training. If you have the time, I would keep my fatigue level low and gradually increase my mileage. That means lots of easy and recovery runs ("zone 1 and 2" = under your first lactate threshold). The most impacting training metric for long distances is raw mileage or, even better, kilojoules (if you have a power meter that takes ascents/descents and wind resistance into account).

Have you tried the vdot calculator for equivalent times

@CrownMyRun

2 ай бұрын

Yeah, it's similar to most equivalent calculators and reckons my threshold should be 3:43/km based off my mile or 3:47 from my 5K. Think I just need to drop everything back and work up towards my apparent potential!

Those equivalents can’t be correct. A five minute mile just does not sound like a sixteen 40 5k, especially given that’s my pb on the nose while my mile conversion would be a 4:46? Maybe a road mile

@CrownMyRun

2 ай бұрын

They've always seemed very suspicious to me, I know they're meant to be rough guides but they seem generally pretty rubbish! I saw one influencer trying to claim to you should run an all out km and then add 15-20seconds per km for your 5K time. I'm almost in the 15s apparently! Lots and lots of rubbish out there!