I think 95% of runners would be best served focusing on good 5ks instead of getting through a marathon. The quality of workouts required for 5ks (threhsold, hills, vo2max, long runs, easy runs) creates such a balanced runner. Better for longevity too.

@wodenravens

9 күн бұрын

Agree entirely. I did a recent marathon and felt pretty shite throughout training, tbh. But I've switched to 5k/10k workouts while maintaining the same total mileage and feel not only much faster but also much better all around.

@TBasianeyes

9 күн бұрын

disagree, most people will get injured quick with this kind of load

@Gnilesington

9 күн бұрын

@@TBasianeyesso instead of training various paces and energy systems you mean runners should just grind mileage to complete a marathon jog?

@morrisg5060

9 күн бұрын

I think there is no one size fits all he. Experiment and do what works fer ye!

@RuairiOTuathail

9 күн бұрын

​@@TBasianeyesI disagree as well. I've been training more allround ever since joining a running club and doing 5k parkruns. Before I was like the other commenter said grinding away trying to run longer and longer at faster paces focusing solely on the half and full marathon. I had achilles and knee injuries. So far I'm injury free, fingers crossed, and I have also run my fastest marathon. Everyone is different, but in general I believe varied training is key to progress faster and stay injury free. Obviously you need to build this up over time like with anything. As mentioned in his other videos strength training is also important, something many of us runners never do.

“It’s not Given it’s EARNED!” 👊

@lean2281

6 күн бұрын

Its only running m8

Consistently the best running content on KZread. Thanks Scully.

@AnyOldRoad

6 күн бұрын

Came here to say this. Class.

Even though I’m already doing this type of structure, I still tune in for enjoyment and reassurance. Helps me avoid the classic self sabotage, and your comment at the end about not neglecting sleep and strength is so important. Love this channel, keep up the top content

That made a lot of sense to me. I think I'm athlete B in that example. Thank you sharing this and all of your other videos. I generally watch all of them and am very appreciative of you sharing all of your wisdom and experiences. Wishing you all the best with everything that you do.

Thanks so much for sharing your knowledge. I love following the pros but your content is of another level. It is not only about your training but how your audience can get better. You are the best Scullion!

Thank you for information for runners of "beginner" to more experienced level. Helpful but not patronising. I love the workout starting on hills and intervals.

Awesome, doing exactly what you suggested here, running 5 K during "down time". great advice as always, thanks!

I've been following some of this theory via BAA training plan and seeing some amazing results. It's all about consistently putting in the right type of work and feeling good. Thanks for the video

Really helpful video as always, thanks Stephen 👍

Bloody LEGEND!!!

I've only been running fairly seriously for around 18 months. I haven't joined a club or been able to impose any kind of structure on my training beyond what I've picked up from various places online, so it's been quite confusing to find an approach which works, and the time's been punctuated by injuries. The algorithm suggested another of your videos at the weekend, and, having watched it, I really like your approach. It seems scientific and straightforward, which really appeals to me, so I'll be making use of you while I train for my first half marathon in 9 1/2 weeks. Thank you!

@RuairiOTuathail

9 күн бұрын

Good luck! And if you can join a running club I would. It really propelled me forward and also very motivational and helps push you harder in training than you would alone.

@polski1986

9 күн бұрын

What distance you are training for? What kind on injuries? Strength and mobility can help a great deal with injury prevention

Stephen got really good at mindreading. Was just looking up the norwegen training method and how they got the foundation for those systems in france earlier on. And boom he drops a 5k training video that just applies those knowledge about intervalls and VO2 max.

Great timing! I'm finishing up my base-building for a 5k-10k training block and was just thinking about how hard vo2 max or adjacent paces have felt compared with something like threshold which feels great atm. The slow build up of time at intensity is what I intuitively thought was correct but it's great to hear that your opinion supports that thought

Great info for an old racer getting back into running!

Great video, Stephen!

Always on time!

Good content love it, would also love to see some footage from a daily training session.

Cracking video 🔥

Big fan of this work, very very smart and beneficial. Thanks

+1 solid content thanks man !

Great information Stephen, make that “bloody good!”

13:48 for a 5k? Wow, incredible.

I also think that VO2 max sessions help you to handle the pain on any race day. It’s great for psychology.

@stephenscullion262

6 күн бұрын

Agree

Thanks for the video.

Great videos very helpful.

Amazing video once again. Can you dive into tempo workouts, as it seems common to see runners dig to deep during these sessions

Love your videos ❤

As a person who trains for 5k(pb 16.59 and want to hit around 16.15) these advices are brilliant.

Love you legend👌💪🏻

Go Stephen!!!!

I would love for you to do a series on different distances, even if that means breaking them up into several videos.

Thanks!

Break it into 1 mile chunks plus a 30s sprint! So mentally it's only 1 mile... times 3... plus a sprint! 😊

Stickin' out content. Thanks

Ran my first marathon (Cork City) a few weeks back and looking forward to doing some shorter distance stuff for a few months. Set a 5k PB last night of 20:26 so really looking forward to going for the sub 20 and beyond. Sub 19 would be crazy for me.

Great video as always! Would you considered to make a video about specific workouts to do ? I mean for example 10x400 so we can maybe have an idea about what to do when training. Thank you again.

@stephenscullion262

9 күн бұрын

Example could be starting with 10 x 400s, @ 5k effort w 75 secs rest. Then can progress to 8 x 600s, w 90 secs rest, again around your goal pace. I’d then be inclined to use a hill for the next session, and this could be 3 sets of 3 mins, 2 mins, 1 min, uphill and could be 10k effort, 5k effort, 3k effort, with jog back rest. At this stage you’re in a pretty good place to do some longer reps, which might be 1200, 1k, 800 - 3 sets. W 90secs rest, then a lap jog after a set. Again around 5k effort, and hopefully that then shows different ways to progress things. Don’t forget this is usually every 7-10 days and so you must fill the remainder of the program with training that supports the demands of the 5k. Tempo work, solid finish to a long run, etc.. 5k plan at joggingroom.com

Early-ish. But this definitely validates my desire to train my 5K after my first half marathon.

Commenting to boost

Great video I was getting ready for 100 mile race and I’m thinking I just gotta go slow slow slow and I got a coach and once a week he had me doing 400s fast and as hard as I could could and in the end, it worked it made no sense in the beginningbut in the end, it had no problem. I had no problem with anything I was I was doing hill repeats so I was doing all these short things, but it worked good real good.

Good stuff

Yes Stephen, quality content as always 👌

Perfect timing video! Currently focusing on 5k (leading into 10k XC for winter) as a mid/late 30s runner. 16:04 current best in 2022, really want to get under 16 this summer. Time to get on the track weekly, and drop some weight! I've noticed injuries pop up much easier when training in the vo2 range, especially achilles and patella tendon, is it just a reality of getting older? I'm far more diligent now with stretches than I was 5 years ago, yet I was able to put 5k race efforts in almost weekly. These days I'll feel sore on a recovery jog after 2 days resting

@amblincork

5 күн бұрын

Stretching is more important for shart fast races than for longer races.. More intense effort and dtrain is put on your muscles amd ligaemts from faster running

Working up to my autumn marathon but then saw there is a meet next month and playing with the idea of doing the 5000m - perfect timing.

People running 5k are not human. Well done, sir!

@imhassane

8 күн бұрын

Everybody can run a 5k

@amblincork

5 күн бұрын

Why ?

I grew up with the dreaded 4+2x6, or maybe even x8, interval training. It would be based on a Cooper run test so if you could run say 3.600 meters in 12 minutes then you would have to run a third of that in 4 minutes, meaning 1.200 meters, then a 2 minute recovery, and repeat 6 or 8 times. I know this is of course antiquated today but it is still a quite effective way of building up your ability to run in the VO2 zone. Roughly once a month you do a new Cooper test and based on your hopefully improved results you calculate your new aims for the coming period of interval training. Easy, but really hard 🤣🤣

@stephenscullion262

10 күн бұрын

Sick yeah, but that’s the idea of training getting you prepared for racing.

Grt video, subscribed. As an older runner at 55 who hasn't run for two years because of plantar fasciitis and am doing a park run with a friend who is coming from Spain, I find this is a quicker way to get in race shape. I did my forth session back at 14 x 500 at 4.30 pace with 200m walk in between. Ill up it to shorter and faster maybe next week. My fear is too fast i might get injured again. Right now i cld still run 3.45 pace for a 60 sec for six no problem but is it too much to soon?

Yeah I agree although a good marathon training block will blow all ur cobwebs 🕸️ put the door.

You do 3 miles in just over the time I can do one. You and I are not the same by a looooooooooooooooong way. 😱💪

O wouldn't go to the gym without tracking my progression on the weight I'm lifting, so why don't I track my sessions to track my progress and effort? Your videos help me join the dots 👍

The thing is the Marathon is very specific. Most 800-1500m runners I know can chuck out a very sold 10k and even a solid half marathon. The marathon is very different. So it stands to reason that for a 5000m your training needs to be very specific with in that range. However, you only need to look at Jakob Ingebrigtsen and Hicham El Guerrouj to know that the training from 1500m to 5k is not that dissimilar as they would not be able to do what they can do. Look at Sifan Hassan 1500m 5000m and 10000m at Tokyo and medals in all events. Again the training is not dissimilar.

I run intervals - 5:1's. I've done that with 5k, 10k and a half. Just curious what your thoughts are with interval running.

I hear conflicting advice on how often to do harder v02 max intervals, with people saying it will break down aerobic enzymes and stall progress. Could you talk about how this fits into the larger context of a year's training? Could you also talk about how to scale these workouts if you're an older runner (🙋) for whom recovery is harder, or just someone who runs less milage? Thanks!

@stephenscullion262

9 күн бұрын

Yeah I’d say that’s a great point, and one I should have highlighted. This intended you’re doing a 8-10 weeks build and would add V02 every 8-10 days throughout that build up. After the build up, then it might be wise to focus on lower intensities for a period of time, to re lay a foundation, unless of course you plan to race more 5ks, in which case you could probably maintain good level of V02 with a session of V02 work every 2 weeks. Easier to maintain than build, but once you finish your racing block. Then make space in your planning for a longer period of lower intensities, but you can maintain speed, (not V02) but use short hills, or strides, with longer recovery.

Great video!

Great video! When you say "rest" do you mean walking?

@stephenscullion262

9 күн бұрын

Or slow jog.

You keep talking about running at 80% or 90% VO2 max… My Vo2 max according to my watch is about 43 or something. How do I know what 80% of a VO2 max 43 is?

Yeah for pro elitess a 5 k lasting around 13 minutes is 90%vo2max.. for an average runner around 20 minutes it's more like high threshold

@stephenscullion262

9 күн бұрын

20 minutes isn’t high threshold effort. High threshold would still be 40-45 at least. Critical power is just above LT, and likely 25/30 minutes when well trained. The better your V02, still the better your speed at critical power. Or aerobic power, other terminology, but still same concept. Just above LT2, but below V02 of course. Must say it’s a bloody beautiful type of training and moves things forward really well, but you can’t do too much of it or body can get tired / progress halts.

@yeahhhhh9209

9 күн бұрын

Thanks Stephen yes what I meant for "high threshold"was indeed critical power..

Are we going to see a 5k PB attempt on this channel this summer 😮

@stephenscullion262

8 күн бұрын

Absolutely

@nicholas5396

8 күн бұрын

@@stephenscullion262 🥳🍻

Coach Jack Daniels warns against spending more than 24 min at VO2max lest you get injured. I've gotten burned by doing "just one more 800" and putting myself in the danger zone.

@stephenscullion262

5 күн бұрын

Yes I suggested 20 max

The only thing stopping me from improving is my knee injury I’ve had for 2 months😢

What exactly does VO2 max effort mean?

Is the rest between static or active?

Hi Stephen. Just for my curiosity. How high was your Vo2 max when you were running in Dublin?

@stephenscullion262

9 күн бұрын

Not sure, but probably quite high for me. I’d say 72-74, and I think 78 might be maximum at this stage of my career. I have been over 80+ but not for a while now. We did a lot of harder V02 efforts in that build up, or I certainly did, trying to keep up with Bashir.

@ianka1913

6 күн бұрын

@@stephenscullion262 Thanks a lot for the reply. You make a great job with your videos. Keep doing that

Comes out a week after my 5k 😢

@colinm9168

10 күн бұрын

Do another one

@stephenscullion262

10 күн бұрын

Haha yes lad, do another one in a few weeks after this training

@PatrickWoerner

10 күн бұрын

How did it go?

@robbiehagen8587

10 күн бұрын

@@PatrickWoerner the 5k I ran 15.10 thanks

Apparently it’s ’bloody Important’…..

Do you think a small stature runner can be elite at 5km? Or do you need to be tall and lanky for 5km?

@JoshNishitani

9 күн бұрын

Bekele is 1.65m and ran 12:37 there’s your answer

@MR-wh5wp

8 күн бұрын

@@JoshNishitani thanks 🙂💫

@richardmiddleton7770

8 күн бұрын

Higher cadence and lighter weight = speed.

4:25

Why a 5k and not a 10k for racing to prep for marathons?

@stephenscullion262

10 күн бұрын

Can definitely do both, and cross country etc.. all good

I think u could run faster under s better Brand than under armour

pls. do VDO for 10K , too. Thanks

@stephenscullion262

9 күн бұрын

Will do

Great edit 🙏🏻💦

What tools does one require for VO2max 🤔 Sport Watch, HR Band, and I believe you are using a Stryd? What happens if these tools are not available to you?

@LGTVQHD

10 күн бұрын

well generally you will just require a sports watch but because they are generally not good at recording HR so you will need a chest strap too. if nothing is available, then you could keep doing 12 minute cooper test on a monthly basis and see how you are progressing.

@gzfashions

10 күн бұрын

To increase VO2 increase mileage increase mileage by doing 2 runs a day say do a 4 milers in the am and 4 miler in the evening, work up to 30 miles 40 miles and 50 miles and you’ll see your VO2 skyrocket, do slow runs to build up aerobic system and white blood cell count and get out on the track and do 200 m 400 m 800 m reps you’ll see your VO2 go from say 42-52 in about 1 year maybe shorter! Do hill repeats and run when it’s super hot outside these things will all help you grow in you V02

@amblincork

5 күн бұрын

@@gzfashions You are actually giving more specific advice than was given in the video !!

@gzfashions

5 күн бұрын

@@amblincork I absolutely love running. I’ve been running since about 2016 each year I run about 1000 to 1500 miles rarely take days off but I’ll tell you what the biggest thing to acquiring cardio gains is to get out and just run even on the days when you feel super exhausted on those days just take it easy run super slow. I believe running super slow is very beneficial because you have less momentum moving you forward, you use a lot more leg muscles to propel yourself forward. Running fast is hard on the heart and definitely requires the quick twitch muscles to be utilized but again running slow I believe use more muscle groups, which will build strength when you are ready to put yourself to the test race day!

@Stephen, do you offer any discount codes on your running program? I live in Saudi Arabia and it's expensive based on the currency conversion.

i really like training for a 5000m race. try to do at least 2 of those per year!