id be interested in a video on a Norwegian 4x4 workout vs. 400m interval workouts and why/when to do each

Thanks Lee. Great content as always.

@leegrantham

Ай бұрын

My pleasure, David!

Thank you for your knowledge and wisdom in the world of running!

@leegrantham

Ай бұрын

Thank you, Sir! You're welcome.

Keep the speed work hard but controlled, really great advice Lee, I'll be thinking about that on my next workout, thanks 🙏🏼👍🏼

@leegrantham

Ай бұрын

Good man, thanks Chris!

Thanks for the info

@leegrantham

Ай бұрын

You're welcome, Dave!

Would be cool to see a Josh Kerr training session analysis as he is looking like he has the beating of Ingebrigtsen at the moment!

@hotdog9262

Ай бұрын

kerr will lose to ingebrigtsen

@rasher331

Ай бұрын

@@hotdog9262 Theres a lot going on for Ingebrigten at the moment. The family have distanced themselves from the dad so theres drama there. Hes no longer their coach. Theres a baby on the way as well. Kerr is in top form beating Ingebrigten in their last dual but Ingebrigten also says hes coming back from injury so it will be great to see who gets the better of who at the Olympics. Either of them could win really.

@jamesmcdonough7025

Ай бұрын

Kerr will win it and he'll also take the lead i believe and dictate it

@hotdog9262

Ай бұрын

@@rasher331 ingebrigtsen have been unlucky with injury or sickness, both in form ingebrigtsen is just faster imo. but ofc in a single race anything can happen

@leegrantham

Ай бұрын

@@hotdog9262Both have strong mindsets, the rivalry could be exactly what track needs. I hope they're both in peak shape for Paris.

Whatever training method you use, you should be seeing improvement. It's not one-size fits all. You should train in ways that make your times drop and keep you injury free.

Hey Lee! Great vid. I did my first set of intervals yesterday. I did 20x1 min with 1 min rest. Averaged about 7:20 min/mile pace. My highest HR reached was 170 bpm and my HR got down to about 155bpm during each rest. I felt in control during each rep and always felt like I had more in the tank. Should I try doing next week faster? My ultimate goal is a 20 min 5k, so I know I should work towards a faster pace. Just don’t know the best way.

@mcichocki

Ай бұрын

Inline with this question, with these 20x1 sessions (or similar as we extend duration and consolidate reps) should we be aiming for VO2 heart rate or more like LT2 heart rate? Your content is gold Lee…you’re spilling the entire jar of beans here on KZread and changing runners lives for the better! Thanks.

@ryanmiskin8925

Ай бұрын

@@mcichocki you'll know how hard you can run based on if you can finish the 20 reps at the same pace. It really helps if you know your body. 5k race pace is a good place to start for a 20x 1min for the "average" runner. My 5k PB is 19:53, which is 6:24 per mile...for my 20x 1min, I can run my reps at 5:50-5:55 pace with 1min walking rest, and keep them consistent without feeling like I'm about to die. If I went to 10x 2min reps, I would likely have to back my pace down to 6:10-15/mi to keep myself from burning out in that workout. I always do an easy 10min warmup, and a 10min cooldown.

@leegrantham

Ай бұрын

Replied on the other thread but keep the volume of the session (20mins) and pace the same, and increase the distance of the interval.

Hey man! Hope you’re well! The question that comes to my mind is always : does it make sense to really control your intervals when you’re running lower volumes ? - Jakob’s session = 400*20 + 200*20 = 12k of volume which falls relatively close from his pb - A prescribed session for me would be : 12*400 @3’30-35 pace = 4,8k volume around the 10k pace I aim for…

@leegrantham

Ай бұрын

This is a good question but for clarity, Jakob's session we discussed was 6.8k of volume (12x400/10x200m). If you're doing less volume at "target 10k pace", then it's likely that you're at or close to running that pace for 5k, right? I'm all for training at target race pace which you've seen from other videos, but there's use in building time/volume at this sub-threshold level. I guess it's the personal feeling of control, but you'll quickly be able to see how the heart rate reacts, and in a lab, the blood.

Thank you for your videos they are so helpful! What is your opinion on heart rate during the long run? I find myself getting 170-190 BPM after 30-40 minutes (I do 30 minutes easy 60 minutes 10 sec slower than hf pace 30 min cool down). I train in warmer weather but early in the mornings 25 -28 Celsius. And if I try going a bit slower it is still in the 180 BPM.

@leegrantham

Ай бұрын

Thank you for your kind words! It's almost impossible (and dangerous) to give you an answer, as HR is so individual. I'll give you examples of my sessions in a video soon, but for now, recovery runs are

@boryahL

Ай бұрын

@@leegrantham Thank you, appreciate it!

Hi Lee. Another great video! As an older runner(near 50yo) Do you think that we could also improve our race times if we do the wednesday intervals @10k pace instead of doing them at 5k pace? That way we might also decrease the Risk of Injury...what's your take?

@Se88o

Ай бұрын

Jakob Ingebrigsten's brother, Kristoffer, is basically the hobby jogger version of his elite brother. He uses the same philosophy of training but scaled to make sense for someone running much lower mileage, with a family, career etc. Kristoffer regularly runs 400m sessions at a slower pace (10k+) with less recovery (30-40s). He's also doing sub-threshold more than once per week though. Check out his Strava.

@tradingenvivo2011

Ай бұрын

@@Se88o Thanks for giving me Kristoffer´s Strava account (he´s got a new follower as a consequence) : ) I must say that Kristoffer training is much more suitable to my needs in comparison to Jakob´s double threshold stuff. Sharing my training here, I do easy running 3 days a week ( Tuesday, Thursday and Sunday). Wednesday is interval day (near @ 10k pace ) and Saturday is when I do my tempo stuff (cruising intervals). Adding another session on Tuesday, like Kristoffer would be too much for me. but I´m not a top level athlete jajajaa. How is your weekly training structure?

@leegrantham

Ай бұрын

This is specific to 1500-5k training, the point was to highlight just how comfy Jakob would feel at those paces. So to apply it to your own training might be 10k-HM or even marathon efforts depending on what you're training for. I hope that helps. Above is a great analogy too. 👍

@tradingenvivo2011

Ай бұрын

Thanks Lee. Always appreciate your tips and your insight.keep Up the good work!

Then I overdid it in my intervals...again hahaha ran 8x600 at 4.17..an no way I can a 5k in less than 21min ish.. maybe 23:30-24 so I should have gone at 4.45 or so...I still feel ok and could have done 1 o 2 more if the money was good hahaha I guess I would call this Vo2max work? Rather than threshhold. Thanks man, I love how you teach running, I am following it to the T!

On your 60 sec rest do you prioritize getting down to a certain zone or bpm over how you’re getting down to that zone or bpm ?

@leegrantham

Ай бұрын

I prioritise getting my breathing under control, which in turn lowers the heart rate, and gets me usually back into zone 1, if not slightly higher. It takes a few sessions to get used to, but you'll seeit working and feel the difference.

@ryanmiskin8925

Ай бұрын

@@leegrantham do you do a walking recovery or a jog, or just rest? I've been doing walking recoveries on my interval sessions, and I can usually drop my HR (max is 198, LT2 is 176-178) from 180ish to 150ish, depending on which rep I'm on...later in the session, it's a liiiiiitle bit harder to get that HR down to 150. But I still feel good and am able to complete the reps with consistency, so I figure I'm doing alright.

Ok let’s say you do this session one time exactly as prescribed. What happens next week or the one after that? Everything stays the same or do you increase pace/ distance of the reps/ the nr of reps?

@ryanmiskin8925

Ай бұрын

I always run the same workout for 3-4 weeks and then adjust based on how I'm feeling. Granted, I'm not trying to hit a certain pace when I do a 20x 1min workout, I'm simply going by effort and HR to make sure I can complete those 20 reps at nearly identical speed...whatever that speed may be for the day. Then, for the next 4 weeks, I may do 10x 2min...and then 4x 5min. And then I may move up to more than 20min of time and do 15x 2min, then work into longer intervals to fill that 30min time.

@leegrantham

Ай бұрын

It's takes about 9-11 days for a session to properly "soak in", so week on week you won't see much difference but to answer your question, 12x400m might be week one, 10x500m week two. Should be able to hold pace. Volume/pace remains the same, rep distance slightly increases.

@leegrantham

Ай бұрын

How to Run 5 Kilometers in 20 Minutes: Your 12-Week Training Guide kzread.info/dash/bejne/kaaF27qbaZi8ZdY.html

@leegrantham

Ай бұрын

Unlocking Your Potential: The Power of 20-Minute Interval Training kzread.info/dash/bejne/iHp315irnd2nqaw.html

His dad isn’t his coach anymore. Nice video though.

@leegrantham

Ай бұрын

Thanks for that, I'll look into it.