Couldn’t agree more Lee, most elite marathon runners have stepped up to the distance coming from 10 yrs+ at the shorter distances. I think one of the reasons people jump so quickly to marathon distance is that they are seeking a bit of external validation from their peers I.e. no one at the office is impressed you run 5k at the weekend, even if it’s in 15 minutes. Tell them you run marathons and they think your an animal. I’d say most of your audience is here for their own intrinsic motivations however 💪 in my mind getting speed first and building endurance on top for the longer distances is the better way to go. Great vid

@leegrantham

26 күн бұрын

Thank you, Lee! 🙏

Training log: Week 1, day 4 of Lee Grantham’s Running Formula. Interval day (my first one). My goal was to do 20x1 minute @ 7:30 min/mile pace. I was able to hit each one at around 7:20 or less and actually had to back off the speed because it felt so good. My heart rate fell to around 155bpm during each rest period. 70 degrees and sunny, 60% humidity. Next week I plan on doing the same interval workout but increasing my pace to around 7:15. I am still easing into these. Eventually my goal is to get to running these at a 20 min 5k pace.

@jt.8144

28 күн бұрын

Pat yourself on the back. KZread applauds your "self justification" .

Thanks again for another thought-provoking video. When I started running again, I decided to focus on training for a 5km race. Your suggestion of running intervals for part of the long run is starting to pay dividends. My VO2 max has improved remarkably over the past 4 weeks. As you said, we need a bit of experimentation and analysis of data to establish the optimum training schedule for each of us. The weather here in Hanoi is hectic at the moment, when I completed today's run it was 35°C with a feels-like temperature of 44°C. I look forward to watching your next video.

@leegrantham

27 күн бұрын

Top man, not easy with the heat and humidity James. More character building than a British winter IMO.

Ever since finding your videos and switching to it for training and applying the principles taught and using effort based training with just one interval that gets progressively longer each rep and volume wise, one easy run for recovery in between and one long run that gets specific to the 5k over time Currently my interval pace has significantly improved from a 6:00/km to 4:40/km, I think now, I have the potential to gun for my sub 25 5k, hopefully overtime be under 20 mins as long as I get the speed and speed endurance down

@leegrantham

28 күн бұрын

So awesome to read that you're already seeing not only the benefits but opening doors to what's possible!

I love the videos they are full of information. I'm just getting into paddle board triathlons, and I'm wondering how I can use cycling and cross training to improve my running and get faster in the 5K distances.

@leegrantham

28 күн бұрын

So much cross over fitness from cycling, and will make you very well rounded for the other sports. I use cycling like easy/recovery runs - high cadence (90-100), with comfortable breathing/heart rate (Z1/Z2).

Great video that has me adjusting my current training plan a little. I'm beginning a marathon training plan in September and I struggled to make a plan for the next few months leading up to that. I think I'll be focusing on my 5k this summer, as I always train best when I have a goal of some sort. I do have a question regarding tempo and threshold runs. I mostly understand the difference, but I was wondering what you think is more important for the Wednesday interval run. Should I pick one over the other? Is alternating each week between the two a good option? Thanks for the great content, it's helped me tremendously over the last month since finding your channel.

@leegrantham

26 күн бұрын

September marathons creep up on people, especially if you have a two week holiday booked and you go off the rails. :) It won't hurt you focusing on your 5k/10k pace with a long slow distance long run on the Sunday, but within a month I'd be working on 10k work and specific long runs towards your goal marathon pace.

@leegrantham

26 күн бұрын

Tempo/Threshold are used interchangeably - I just did a video on a Jakob ingerbrigtsen 5k session, which should help, I'll post underneath.

@leegrantham

26 күн бұрын

How Fast Should You Run Your Intervals? Analyzing Jakob Ingebrigtsen’s Training kzread.info/dash/bejne/eZplw5idgpjNipM.html

@davidscottwills

23 күн бұрын

@@leegrantham Thanks! I saw this video literally minutes after I asked the question! I appreciate the response. As someone who didn't run track in school, there are so many different terms that all seem to be the same, but everyone tends to have different definitions. I get so confused. One day I think the difference is speed, then the next I think it's time spent at the same speeds. Tempo vs Threshold vs Strides vs Sprints. It's all Greek to me The reason I love your channel so much is that you simplify everything so well, which makes it easy to understand and scale on a personal level. I'm not in a position to have a coach, but your advice in these videos has given me so much confidence to create my own program. I've already noticed a difference in my progress in less than 8 weeks.

Hi Lee, another great video. Could you let us know how you go about choosing the right pace for your interval workout? A little faster, slower, 5k race pace or a mix of paces. I know for instance that people training for 10k will do their intervals a little slower with less rest, it's all so similar. Does it matter that much in the end? Thanks a lot.

@leegrantham

28 күн бұрын

Thanks, Alexander. What are you training for, and what's an example interval session you're doing?

@Alexander-ey4gk

28 күн бұрын

@@leegrantham I got into running last year and i'm just trying to improve for now, but in the future i would like to do a few local 15-30km trail races. The objective at the moment is to improve speed like you mentioned in this video and then build from there. And not be such a slow diesel engine. I often do sessions like 6-8 x 1km with 90 secs rest at my estimated 10k pace (3'50")

How do you increase your long run zone 2 pace? Feel like I am stuck on a 6:45-7:00 min/km pace and struggling to break through that barrier

This is great, thanks. I hope you don't mind, but I have so many questions, though I'll try to keep to one at a time. Today's run was an easy run. I decided to try a minor adjustment and worked on increasing my cadence a little, at the expense of stride length. Whilst I do achieve close to 180 cadence on a fast run, such as a 5k, it usually sits around 165 on an easy run. Today my cadence was still only 171 on average, though it felt like a bigger increase. What surprised me was that I felt much better, as though my form improved and I was being more efficient. Over the hour my pace was pretty consistent at 5:45/km (a little faster than usual), and when I increased to 5.00/km for the last km I noticed that it was easier than usual to pick up the pace on demand. At the end I felt great as though I'd done a warm up for a race. I checked the temp and it was 34C, so normal. However, my HR was pushing into Z3 in the later stages, even though the run felt easy. So my question is about your view on cadence. Do you recommend trying for a higher cadence, even on an easy run, and getting my HR used to this, and should I be aiming for 180? If so, should I work on this and then increase stride length to improve my pace?

@gk7754

28 күн бұрын

I’m not Lee so I can’t speak for him, but my personal opinion is that stride length is more of a result of personal physical characteristics and pace. I’m 6’6”. There is no way you can compare my stride to that of a 5’8” runner. Also, my stride rate automatically increase faster I go. I think as long as you are hitting your form cues (foot lands underneath body, hip and knee and ankle all aligned) then stride rate doesn’t matter as much. The elusive “180 steps per minute” comes from Coach Jack Daniels observed elite Olympic runners who were hitting about 180 during a race. That’s not necessarily optimal for everyone.

@st4331

28 күн бұрын

@@gk7754 Good points. I guess what I want to know is how much we should push to increase our cadence at slower speeds. In 'born to run' the suggestion was to take much smaller steps. The natural tendency is to have a longer slower stride, as this feels more relaxed, but is this actually the best approach or should we work on increasing cadence, even at slow paces?

@keithbowden4248

27 күн бұрын

@@gk7754 It wasn't that the Olympic runners were hitting 180 exactly, this was just an average of all the runners but has been used out of context for decades.

@gk7754

27 күн бұрын

@@keithbowden4248 yes I said it’s what they were averaging

Nice vid mate. Trying to crack sub 20 5k. At 20.30 atm. Can I just clarify. 20x 1 min at 3.55/km then increase to 18x90sec same pace then 15x2mins then maybe 5x5mins same pace, then 2-3 x 10 min. Would this be good progression? Thanks 😊

@leegrantham

28 күн бұрын

That all works yes, go off feel so control the 20x1min (think effort v pace), see how it felt and then move forward to running 75 or 90 seconds reps.

Hi Lee quick question is back to back runs necessary 31 miles Saturday 19 Sunday say for prep for a 24hr race is that good or not needed ??

@leegrantham

28 күн бұрын

IMO no, Scott. A better way to prepare would be to gradually run longer on your long run, getting towards 5-6 hours, ideally in a race so that logistics etc are taken care of. Can you find a 6 hour race?

@scottwiggans6292

28 күн бұрын

@@leegrantham thanks for replying just you hear best do back to back runs so you know how it feels to run on dead legs just ran a 50 miler couple months back 6:47(not I your league but steady away) I’ve done 24hr race before just want get better(112 miles first attempt not happy with that)you think 6 hour run 4-5 weeks out from race ??

@leegrantham

28 күн бұрын

That's a great starting point, you can really fly from there. I'd suggest 5-6 hours, if you do it 6 weeks out, it's a bit close, so I'd use it as time on the feet rather than trying to run a pb. That might sound like a wasted opportunity, but think of it as a convenient way to be supported during a key session that will help you achieve your 24 hour A-goal.

A very interesting approach! If I could ask, how would you incorporate the 5km race in a 3 week programme? Would it replace the long run on every third week?

@RobertNaik

26 күн бұрын

I’d say it would. I don’t think I could do a long run after an all out 5km. But I could do an extra 5km cool down.

@leegrantham

26 күн бұрын

I was the same question this week and made the following video with some options. A lot of people has access to Parkrum, which is a 5km race/timed run: Maximize Your Training Benefits with Parkrun: Tips and Strategies kzread.info/dash/bejne/gX6dxJKfmae9ZsY.html

@doomsinger

26 күн бұрын

@@leegrantham Thanks Lee! Watched that park run video you recommended and it answered my question! Will be trying this out :) Been really enjoying your videos!

@leegrantham

26 күн бұрын

@@doomsinger thank you, Sir! 🙏

As you know Lee I’ve been following your structure for 5 weeks. (40 minute 10K video). Wednesday has gone 20x60s 20x66s 20x75s 18x90s 20x60s 5x120s (taper week) Sunday 16K, 18K, 20K, 24K, HM PB, 16K (into taper week). During training I’ve beat my 15K, 10 mile and home parkrun PB, plus beat my HM by over 10 minutes. 10K race(1) is this weekend, then I have 20 days to sharpen up for 5K pb attempt. I was going to ask what does my 20 day tuneup look like?

@leegrantham

26 күн бұрын

Fantastic! Really glad you're seeing the fruits from your labor. That's super gradual progress on your intervals, it shows real discipline and consistency. For a 5km PB, you won't have to taper too much. I'd continue as above until 9-10 days to go and then dial it back. Awesome work Merv!

@mervwignall5822

26 күн бұрын

@@leegrantham to be honest Lee I have some niggles coming in and if it was ramping up any more I’d be injured. Actually feel very fatigued this week and a little apprehensive going into the 10K event on Sunday.

@mervwignall5822

4 күн бұрын

@@leegrantham the 20 days have passed. Conditions were awful this morning, to the point where I was extremely close to calling off my attempt. We went for it anyway and came away with a 9s PB of 19:11. So that’s another one added to the list, really just wanted to let you know it’s working for me 👍🏻

Anyone who finds this is luck cause this is a ame changer

@leegrantham

17 күн бұрын

Thank you, Sir. That's very kind of you!

No. Electrolytes.

@mervwignall5822

26 күн бұрын

Can you elaborate?