That is a great solution and advice.

@leegrantham

Ай бұрын

Thank you, James!

Another great video. Lots of great information that’s explained very well. Thank you I will implement these. Keep up the great work

@leegrantham

Ай бұрын

Glad it was helpful! Thank you 🙏

Really great video with 3 strategies to start implementing. Great info on how to sandwich the goal pace inside the other slower zones. Thanks.

@leegrantham

Ай бұрын

Glad it was helpful Daniel.

Enjoying your talks while running. Consider longer talks, it is annoying to stop after 10~ mins :D

@leegrantham

Ай бұрын

😂🤣

Also what’s the longest you should make your long run when training for a 10k?

@leegrantham

Ай бұрын

90-120 minutes will do nicely. Start where your current longest run is and gradually build up.

@gk7754

Ай бұрын

@@leegrantham thanks! Currently training for a 5k so I’ll cap my LR at 90 mins. But once I train for a 10k I’ll cap it at 120 mins

@leegrantham

Ай бұрын

@@gk7754 good man!

@lukerobinson2893

Ай бұрын

Depends on how you are training, jakob ingebrigsten is said to not go over 70 minutes anymore.

Hi Lee. Thanks for knowledgeable videos.. Started running approximately 6 years ago. Am planning to do SUB-3 hour marathon. can you please recommend the training session. Below are the my best timing 5K = 19 Min 10k = 39 Min 21k = 1.28 hr 32K = 2.18 hr 42k = 3.26 hr

@leegrantham

Ай бұрын

Thank you, Ranjith. I'd focus on running a fast 5km and improving your raw speed. The sessions in the video are perfect for this, or try 20x1(60), 10x2mins(60), 4x5mins(60). 👍

@RanjithKumar-oj9ec

Ай бұрын

@@leegrantham - Thank you so much

@leegrantham

Ай бұрын

@@RanjithKumar-oj9ec you're welcome, Sir!

Love the videos mate and your approach to running. Any advice how an Ironman Distance triathlete can structure their running in an already busy week? Need a 3.30ish marathon after the bike to hit the time goal. Marathon PB is 3.35.

@leegrantham

Ай бұрын

What does your current training week look like James?

@lachyjames1528

Ай бұрын

Base period atm, 6 months out from Race. Focus for the program is getting quicker on the bike. But still need a 3.30 Marathon in there (ideally) -Cycling 4x per week ( Long ride, Tempo intervals, Vo2 intervals and easy ride). Swimming 2x technique focused this early. 2x Strength session in the gym About 12hrs all up now but ramping towards 15/16. Wanted to run 3/week but very concious of both training load and intensity (two harder sessions on the bike).

Hey Lee, I did my first interval session two days ago. I did 20x1 min at 7:30 pace and was able to hit every rep at or faster than goal pace and my heart rate came down to about 155bpm during each rest break (highest heart rate achieved was 170bpm). My ultimate goal is a sub 20 min 5k. Should I make my next interval session faster?

@leegrantham

Ай бұрын

You won't see improvement in speed one week to the next, but you'll have the mental advantage of knowing what that pace feels like for 20x1 min. Try 20 minutes of volume at the same pace, but longer intervals, for example 10x2min(60). You can always do 12x90sec(60) if that feels like a bit too big of a jump.

@gk7754

Ай бұрын

@@leegrantham awesome, thanks! At what point should I start increasing the pace rather than increasing the interval duration? Especially since I’m not running at goal pace yet, I’m just running at what I can handle.

@leegrantham

Ай бұрын

@@gk7754 ​​⁠that’s exactly where you want to be, "where you can handle", you'll know when you're ready to speed up. It won't take long, you're new to structure and speed, we're talking 4-6 weeks, but let it come to you, don't chase it.

@gk7754

Ай бұрын

@@leegrantham thanks for the reassurance! Looking forward to the gains.

@leegrantham

Ай бұрын

Here you go: Thanks for the question! How to Increase Your Interval Pace: Key Strategies for Maximum Improvement kzread.info/dash/bejne/a5yI1auxecvShaw.html

In fairness, 10% is a big improvement

@leegrantham

Ай бұрын

It depends on his starting point, meaning what his current training and training history looks like. If he's never done a speed session, 10% faster in 3 months would be conservative.