The way to select the very best Run Training Arrange for You

 

3 Weekly Runs | Must Do Workouts

Video taken from the channel: Global Triathlon Network


 

How Often To Run | Structuring A Week Of Running Training

Video taken from the channel: Global Triathlon Network


 

How Many Times A Week Should You Run? | Running Training Plan & Lifestyle Management

Video taken from the channel: Global Triathlon Network


 

How to Plan Weekly Mileage

Video taken from the channel: StrengthRunning


 

HOW TO MAKE YOUR OWN RUNNING TRAINING PLAN!!

Video taken from the channel: Zach Levet


 

How To Run A Sub 40 Minute 10km Race! | Running Training & Tips

Video taken from the channel: Global Triathlon Network


 

How To Run A 10k! | 10k Training Run Plan

Video taken from the channel: Global Triathlon Network


Pick this plan if: You know your running buddy well enough to trust she won’t flake out. And if you have a strong enough relationship to forgive your friend if she does. Make Your Training Plan Work For You.

Whatever program you pick, here are some tips on seeing it through all the way to the finish line—and beyond. Choosing the right training plan for your running can be pretty daunting, especially if you’re not working one-on-one with a running coach who writes the plan for you based on your needs. There are a lot of factors to consider when finding the perfect plan for you and your needs, and you may not even know what those needs are if you’re just. A training program that begins with more miles than you are currently running may increase your risk of a running-related injury.

A novice 5K program may start with walking and introduce running. Click on any of the plan names below to see full details: FIRST method — 3 runs per week. Hanson method — Shorter long runs, all fast. Galloway method — Run-walk method.

LHR method – Focus on building base and maintaining hormonal balance, fat burning. CrossFit Endurance – Using CrossFit as base with much less running. Choose a program geared toward your level of running (beginner, intermediate or advanced), and that is specific to your training goal or race distance. Week 1 of the training program should be at a training level at which you are comfortable running.

Whether you’re a beginner or advanced runner, or whether you’re running your first marathon or trying to break 2 hours in the half marathon, RW has a plan for you. With training. From the right gear and best-practice tips to a 4-week, beginner’s running plan, you’ll be lacing up and perfecting your “pick up the pace” workout playlist in.

Pick the Right Plan Randomly picking a plan may set you up to fail (or get injured). Instead, use these tips to find one that works for your body, schedule, and goals. Choose a plan that aligns with your fitness level.

Best running app for: Runners who prefer outdoor training. Cool features: With a database of more than 1.7 million user-contributed routes, filtered by distance and time, the WalkJogRun app takes the monotony out of race training. Choose a “training diary” from the app’s pre-set plans or create your own for any distance goal. Users can choose from a number of training plans, such as running for weight loss, or 5k and 10k run training.

The app also comes with audio coaching, running music, diet plans, run.

List of related literature:

Which in turn enables you to plan, identify strengths and weaknesses, and alter and fine-tune your training to make it specific for you —and of course, it will allow you to plan your race strategies against other runners who will have different strengths and weaknesses to you.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

The key here is to visit your plan weekly and use it as a guide to make daily and weekly decisions about your training.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

If you have experience with the marathon but have only trained with a minimalist-type program, then the Beginner Plan may be the logical next step in your training.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

The long-term benefits of this training methodology are so profound that all serious mediumto longdistance runners incorporate some form of interval training into their monthly training cycle.

“Training for Climbing: The Definitive Guide to Improving Your Performance” by Eric Horst
from Training for Climbing: The Definitive Guide to Improving Your Performance
by Eric Horst
Falcon Guides, 2008

A conventional running plan is simple to read and follow.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Training week Wºrkºut 1 Workout 2 Workout 3 Weeks 1-5 Base training: Run at least 5 days per week at an easy aerobic pace.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

The most effective way to do that is to start with the broadest aspects of training (aerobic endurance, time on your feet, etc.) and gradually work your way to the most specific aspects, such as event-specific intensity, environmental adaptations, and terrain and grade specificity, closer to your event.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

There are not a lot of training tips in this book, because in general I am skeptical that training advice is useful for most runners.

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

Special recommendations for middleand long-distance running Part II: Anaerobic interval training.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

So enter your race and use these pages to craft your plan because with enough training, guidance, grit, and preparation, I believe anyone can run the marathon.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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178 comments

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  • This is the best training plan ever, it did a great job for my 10k and it worked for me even though I ran in military boots. Thank you so so much for that

  • Done! Four months ago I couldn’t run 50 meters. I’m 60 and hadn’t run since my teens. Did GTN’s 5km plan first, then this one and ran my first ever 10km this morning. I used to hate running getting into it now. Thanks for the great plan. No races but Strava is a great help.
    (Also reduced weight by 10 kg).

  • I’v just started running and I walk run 5k in 30mins but I’m 17 stone, I do 3-4 runs a week, should I run every day or day on day off

  • I made use of this marathon training program “Zοrοtοn Axy” (Google it) to learn for my full marathon. Now I have a much improved plan to start again. I am experienced in 5K’s and 10K’s and half marathons. Thanks to this particular guide, I am now planning to take the full marathon. This excellent training courses is a must-try..

  • Iv just started being able to run 5k lately and this is just the kind of video I need!! But just have one question, as I said I can run 5k now and it takes me exactly 30 mins to do so, I do but pretty wrecked by the end, but when you guys say do an easy run for 30 mins should I just do the 5k as I do now? Or slow it down and do say 3k in the 30 mins?? Cheers

  • Can someone explain interval training? I’ve been doing cardio work for 10 years but never got into running outside. I can run 5k in 25 minutes, and for some stupid reason because of Gym closures I started running 5K every other day on max and injured my knee (bad shoes). So now I’m resting and recovering I’m looking into learning how to run smart with a program, however the couch to 5k might be to slow for my liking. So I’m looking to get into running a 10k, but I really don’t understand what a an easy run, medium run, hard run, and interval is. An easy 30 minute run might be a 3k for me, would running a 3k on Sunday still work? I also want to note that I have run many 10k’s on a a treadmill in an hour but never outside of the gym.

  • This is some faulty info.. Just run minimum 3 times a week. start running easy, and within couple of weeks you’ll feel that you can do better and you will… Minimum 3 times a week and maximum 6. If you run twice a day it’s counted as one. eg if you run 5 days a week twice a day, then it’s considered you ran 5 times a week. Run easy twice a day and you’ll advance faster. runnin doesn’t require recovery like building mass does… you can develop to run a lot throughout the day if wanted.

  • This traing program seems rushed to me. I would think going from 5 ro 10k would require 3 months or more to avoid injuries, even with 4 days off a week. I guess it depends on one’s base fitness and age. The older one is, the longer it will take to double one’s distance. This should be explained.

  • I’ve done all the distances from 5k to the marathon. But 10k is great, it’s not going to take over your life however it still has long enough to plan strategy and tactics. Now I’m looking at 10k to do Olympic tri distance.

  • Very balanced and pretty safe plan! Kudos for emphasizing recovery importance. Even Kipchoge does not have two consecutive days of intense training.

  • Do you think at 55 I shouldn’t do doubles or not have a day off? I’m thinking probably not. But I find I can put in good mileage on the 3 days I’m not working with shorter runs when I am working. Trouble is my days off tend to be consecutive.

  • Hi Heather and Mark late to the party again. Just wanted to say very useful, I’ve always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I’m running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I’m 45 years old, thanks Dave, Uxbridge.

  • Hi guys
    Enjoyed the video. Will use it to get back training after recouperating from a Hernia surgeory.
    But how do you combine swimming and cycling into this for a combined upgrade from sprint to olympic distance?
    Pray expand the plan for us soon to be 46 age groupers who really enjoy both the training and competition days, but dont really care to be on the podium?
    Thanx

  • I’m pretty fat so I need some honest opinion on this.

    Last november, I started running. I could run like 200m max at a time. By march, I could do 7.5k. Then shit weather and injury sidelined me so now starting again since september, I’ve again built back upto 8k runs. I did my first 10k in 58 minutes. If I run to say fit and not for competition, how fast do I need to make 10 k time for it to be valid?

  • Hi do you do a marathon one plan for a runner like me who can nearly run 7 minutes a mile half marathon hopefully can do under seven full marathon in future thanks love you clothing by the way

  • Heather relegated to bit part player again. Not sure what problem GTN has with women, don’t women compete in triathlon too? This channel has regressed in terms of gender equality.

  • do you have any research that proves stretching helps to prevent injuries? Seen several that show stretching does not help to prevent injuries, as injuries are usually a result of overuse

  • Mark and Fraser, we want an injection of ELITE stuff, like intervals, fartlek, hill sprints, striding, plyometrics, etc. Rehashing the fundamentals gets boring just like the running itself. Inject something NEW. PLEASE!!!

  • 10k is a great distance, I moved up to it 4 years ago and still haven’t moved up to the half cus I love the speedy but long aspect of the 10k which you don’t get in the 5k and 21k

  • Question. I understand that this method is very efficient. But would it be worthwhile to double these workouts to 6 runs a week. I assume this is not optimal. What about running twice a day. A 5k every morning and a variety later in the day?

  • In this corona time I picked up running over the last two weeks running 4 times a day at a fast pase with terrible form and shoes. Now I have this knee pain and Youtube recommended these video’s so ill take it slow and give my knee some rest time

  • some workouts that have always stood out for me are 3x3x300. And 150m @goal mile pace then, 250m @marathon pace (use a pace calc) and do that until you can’t do anymore, it’s kind of a spin off of the the infamous Oregon State Track Workout.

  • im 36 years old and during this lockdown I’ve ran in my local park, my best time in a 10km was the battersea run 10km in 45 minutes, last week I’ve ran 10km in 45 minutes and 55 seconds, but i want to run a 10 km in 44 minutes and 45 seconds, my dream before i reach 40 i want to run a 10km in 40 minutes

  • Hi Ether! Did you find your fast 10 kms race course which allowed you to break 40 minutes on your 10 k? I used to be able to break 40 minutes on my 10 kms many years ago. Now I am extremely happy when I can break 45 minutes. At 63 years old I find this already pretty hard but on the bright side I enjoy it a lot. Thank you for your sound advices. Have a nice day both of you!

  • I am a runner for years. I do under 1:30 halfmarathon.
    To beginer runners I always say do one run a week than slowly bild on that, but do not do more than 2 runs a week.
    Maybe one month before a race you can do 3 runs.
    Usual runs is 1.5 runs a week.
    I do in 1.5 runs a week on a yearly levele.

  • Thanks!!! I’m going to highschool and I really needed this, I’m still debating if I should run distance for a hobby or as a school sport, because I wanna do football to and I have a 11:59 or 11:58 3k and I have a 24:44 I the for the 5k. I’m think I can make it too 21 minutes so far

  • I’m training for Xterra Tremblant, so I got 10K to finish with. ( How should be my long run every week ) I do run 4 times a week and my race is o August. Thanks!

  • This is helpful Zach, thank you! My favorite workouts are hill repeats, mile repeats (for a 5K), and 800m cutdown. Bc if you, now I’m gonna give a fartlek a try!

  • The key is in the mileage. Run more, you’ll get fitter, and you’ll get quicker. You don’t need speed work until you peak our your base.

  • My current 5km time is 19:17…im looking forward to get a 37mins 10km time….my 10km race is on dec08,2019..im doing speed intervals,tempo,hills,fartlek,easy runs…is it possible to run my target time?

  • Question. I used to run before and had full marathon in 2015. I switch to working out, building muscles and strength. I always hear in the body building world that you’ll lose muscles if you run long distances. What’s your advise?

  • I think people make running more complicated than it has to be. Just push your self when you start getting tired. People seem to stop the moment they feel fatigue.

  • 0:45 I thought the same because I have heard it so many times and seems plausible afterall you will get tired and slower as you continue going further. Before yesterday, my 5K pb was 24:17 which i did on 23rd Oct 2019, so if i double it, that will give me 48:34 10k.
    Yesterday, on 29th Oct, I did my first ever 10k, time 47min flat. Also set my 5K pb at 23:10.
    I am so psyched!

  • Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again ����

  • I completely agree with you. During first year I reached 43 minutes in 10 km. Further progress in second year was much slower I reached 19.35 in 5 km, but in 10 km sub40 is not possible, my PB is 40:21 (good weather). Next year I will try… So far, my conclusions:
    1) A lot of things are depend on your nature. Some gifted people can run sub40 (and half marathon sub 90 min!) without any training plan and speed workout, intervals at all. There are not two identical persons.
    2) If you want to run faster, you have to run faster. Do not underestimate 400 m intervals! Especially, if you are not fast from the nature. In childhood I was sick, fat boy, I hated sprints in the school because I always was the last one. Now I am 33, my health is ok, but I do not have a good speed. When I reach 41 minutes, I understood, that my progress stopped. So far I ran about 60-70 kilometers per week slow + tempo run or long intervals (10 x 1 km, 5 x 2 km) once per week. As a result I have stamina, I have can hold pace 4`05 4`10 min/km a very long time, but… force my legs run faster is a problem, my legs are not able to good accelerations, also closer to finish other runners make acceleration and go past me, I also try, but my tired legs run in pace 3`50, not faster. In the spring I definitely will add short intervals (400m repeats) to my training plan and hope that I will increase my common speed and thus m progress in 10 km will continue.

  • All good advice but I have one question. What age group are you targeting here? I’m 68 and will be running in my second 10km run in October. I have already started my training. Some of the things you mentioned I already do, but, the fastest I have EVER run a single mile is 6:32, and that was 25 years ago!! There is no way on the planet that I could sustain that pace now over 10km!! My time last year was 1:05:47, over an undulating course. I have two goals this year. My primary goal is to finish in a faster time. My secondary goal is to try an finish in less than an hour. At the moment, I’m using the treadmill to try and get used to running at 6.5mph, which will get me round in under an hour. I’ll have a go at those 800m speed runs mentioned.

  • Started running 8 years ago at 44. First 10k was 48 plus, set a goal of 40 mins. in 4th 10k ran 40.21, thought it would be easy after that. It’s not, mentally it’s tough to run 10 sub 4 /km. I always got carried away at the start running too hard with club runners, on 1 race ran 5.20 for first mile. Way too fast Finally after 4 years of trying, at 48 years I ran 38.40 out of the blue. I’m heading for 53 now been injured on and off for 2 years and I’m going to try it again, currently running 52 minutes but giving myself till Adare 10k February 2020. Why bother, well it’s because it’s the best feeling in the world. Good luck to all

  • I’m trying to get an easy 10K under 1 hour. Last Monday I did it in 59min46secs. Not trying to get much faster but now I’m trying to make this pace feel more comfortable as I was dying for the last KM.

  • I usually split my week as it follows for running:
    -Mon: Gym
    Tue: Short Interval (speed)
    Wed: Recovery run
    Thu: 10k pace
    Fri: Rest
    Sat: Long Interval (strenght)
    Sun: Long run

  • I need to start looking at these methods, doing my first half marathon at 53 at the bath 2 tunnels in 2 weeks time. I’ve managed a 61 min 10k during longer training runs but feel i’ve hit a plateau.

  • I had been able to prepare for my half marathon training utilizing this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I just only used 6 weeks of the given schedule! I`m currently using it for my marathon training, and am running much better training runs compared to past marathon training courses. During my marathon training program, I had been able to run another half and set another PR..

  • Those who desperately wish to run a marathon or want to set a PR should try this marathon training “Zοrοtοn Axy” (Google it). I have read several books on marathon training and run two marathons and around 50 half marathons. I found the book motivating and reassuring. I was able to get tactics that I did not learn about..

  • Thanks for the video advice! I am 58 years old and have not /trained run seriously for decades, but just started back and enjoying every minute of it. I will be hoping to get under 40 for the 10k but know this will take some time to achieve. Just want to mention that when I used to train I always incorporated one hill session each week, as you mention short hill up and down, and would use my warm up run to the hill and always trained to run off the top of the hill, ie: once to the top I would keep running at a fast pace for 100 200 meters and then slow down to recovery back to the bottom of the hill. I found these sessions along with fartlek training really improved my times quickly.

  • Pre-workout and add in some resistance training for your legs!
    The stronger your legs the faster you can run. I just managed my first sub 40 minutes 10k:)

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  • My coach told us an easy way to see how a tempo should be. It should be about the pace of the second mile or middle miles of a race

  • I have 1 year to run a 2’55 min 1k, is it possible knowing that I started 4 months ago and that I now run a 3’12 min 1k? (I go running 3 times a week and I’m not in a club)

  • My Pr is 8:00 to a light jog mile, but I’ve been able to hit a sub 7 minute mile before. I then one time got cocky and decided to try a sub 5 minute mile, and almost needed stitches.

  • I run 5x a week weekends are full recovery from running and weights. Monday long run �� 15k because I had the weekend off. Tuesday hitt 30 min on treadmill and weights, Wednesday 30 min on treadmill with weights, Thursday medium distance run 10k and weights Friday 30 hit with jump rope ( off and on treadmill with jump rope) with leg day weights. But I have been doing this for years

  • My favorite workout is a 5 Mile Tempo. It’s a very hard run but it did wonders for me my last season. I Pr’ed in the 5K in one of my tempos with even splits for all 5 miles. Definitely a staple in my training.

  • I ran a 43m 10km as a teenager… now I weigh a lot more. Have been carefully controlling my diet and slowly increasing my mileage over the last month. Did my first 10km since I was a teenager and ran 71m. Looking forward to bringing that down further and further.

  • I have a pr of 1:59 in the 800 and my favorite workout is 8-10 200m starting at 40 seconds and cutting by 2s until holding at 28s. Slow jog back to start for recovery.

  • Zach, great channel! I’m training for a 10k road race. I alternate training runs on a dirt trail and a high school running track. Do you recommend using track spikes for training at the track, or would I be fine with my regular trainers (Nike Pegasus and Adidas Bostons)?

  • I did a short run yesterday morning and planned another in the evening but my body felt like crap (working too many hours) so I went to sleep instead. Good decision as I wasn’t feeling great. You can get sick if your body is worn down mentally and physically. But every day is nice.

  • Does anyone have any tips on keeping the speed when dropping the high mileage at the beginning of the season? I’ll be peaking towards the end of the summer and my coach cuts mileage in half. After that my speed sort of disappears and I just slowly get worse lol.

  • I started casually running about 9 months ago and recently decided to turn it up a notch. I used to run about 3km maybe 2-3 a week with a couple of days of kick boxing as well for more strength/skill training. However, recently I decided to get a little more serious in my running and try running 5km 2-3 times a week instead of 3km. Guess I took it a little too fast, cause now I’ve been off a long time due to shin splints. When I thought I was recovered after two weeks of no running, I started running again and after a few days my shin splints were back. So now it’s been three weeks since then (I think? I can’t even remember at this point), and I THINK I’m recovered for real now. We’ll see anyway…

  • One question that I’ve been wondering is that how much should I spend on strength training for running? I don’t want to be bulky to the point where it slows me but just want to have enough strength to aid my running times.

  • 3x4x400 is great for any middle distance runner. 1st set is 1600m race pace plus 5s, second set is race pace, 3rd set is race pace -5s rest between reps is 2 minutes, rest between sets is 10 minutes

  • [training for outdoor track]
    My PR for the indoor 5k at this point is 16:16. My favorite track workout is 1km repeats, 4 to 6 of them with 45sec to 1min of rest in between. I would try to run these in 3:10 3:15. This is a good workout to do as one of your hardest workouts of the season. You can definitely throw some 400m repeats after the 1km’s. Like 3x400m with a minute or two of rest. One of my favorites for sure!

  • Favorite workout
    5-7x1200m @5k day pace with 2-3min rest (jog)
    Pace needed for me at the time was 3:50 or under
    -this is intended for ppl who have built they’re mileage and intensities up appropriately. I went from a 60mi/wk jr running 16:59 for 5k to a senior of 100mi/wk running 15:54 for 5k. I got to this level by gradually building up my mileage and integrating threshold workouts, hills and fartleks into my summer training

  • I’m just getting back into running so I’m building my base back up. I run on M,W,F & try to get to two miles but I’m not there yet. My goal is to consistently run 5k in sub 24min. I strength train on Tues & Thurs & take Sat/Sun off for rest/recovery.

  • Hey if you’re interested with a collab with me and a bunch of other running youtubers in a huge video let me know! Would be excited to have you in on it Id love to give you the run down on all the details to see if you would be interested!

  • Thank you guys for sharing this information. Can u advise for increasing the stamina on treadmill. I m unable to go out because of COVID-19.

  • Im a sophomore in high who runs a 16:33 5k. My favorite workouts are 5x1000m for strength days, and I do 3x400m 6x200m 3x400m 6x200m for speed days. What are some workouts I should do at the beginning of the season? Mid season? End season?

  • are “hardest” practice all year isn’t even 2 miles long…lowkey wanna move schools to become a better runner, but the my school outside of running

  • My favorite workout from my old highschool was called a 321 fartlik. 3 mins easy, 2 mins pick it up a bit, 1 min race pace or faster. This one always made me hurt but it made me improve sooo much and helped me learn different paces in my early years of running.

  • great advice, i’m 56 and started doing a very slow trot everyday for two months my knees are so sore I had to rest for 10 days I bought some knee supports and will start again tomorrow. am I too old?

  • I want to do XC next year but I feel so slow and not confident. An easy pace for me is 9:30 10:30. That’s slow��this vid does not feel tailored towards me lol. Tips??

  • My fav workout probably will be 10×200 in the track, with a speed around 26-30sec per rep, start slower and gradually make it faster.

  • I trail run 3 hilly miles 3 times a week + one hilly 6-miler on the weekend. I recently added a weight-vest (20 lbs) and wear it on the Mondays and Wednesdays 3-hilly mile runs focusing especially on the uphill portion.

  • I use this website to see about around how fast I should be going on workouts based on previous pr, helped me a lot trying to find about how fast I should be going on tempos for xc based on my 2 mile https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php

  • Very helpful thank u. I am only doing 20mi per week, but I see value of varying mileage between easy, medium and long sessions. Doing 30mi per week seems like good goal. More than 50….craaaaazy (to me).

  • For myself, I found after many months of running that increasing per week volume more than 5km (3mile) is already very sensitive and can lead to near injury, even during base low intensity period.

  • Peace be to you! I am a new subscriber! I really appreciate your emphasis on a WRITTEN plan; organization! I can’t run more than 60 miles without my body breaking down. I’m a dad who works…ALOT! My goal is to break 3 hours some day!

  • Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?

  • This is why trying to learn to run is so maddening. These people who want to show others to run start with ridiculous mileage and days of the week. I was literally in the army and ran a sub 5 minute mile at 18 years old. We ran maybe 2-3 times a week and maybe 7-9 miles a week. Where does this idea you need to run 20,30,40,50,60 miles a week come from? Plenty of data shows 2 20 minute runs a week maximize cardiovascular benefits. Army rangers don’t even run 40 miles a week. Sorry. Where are all the running programs for normal people.

  • I have a question about training for multiple sports, I’m a really keen runner and climber and wondering how to structure training so i can perform at a relatively high level at both instead of focusing on one or the other. I expect triathlon training will have some cross over on this topic?

  • Jason, you would get so many more views in general if you were to invest the effort of offering the kilometer conversion. I start your videos, which offer great info, but then stop because I get tired of having to convert to km and min/km. Europe is 250Million people having no clue about miles, and the rest of the world? 6billion working solely in km instead of miles. Anyway, good job with the channel!

  • I made use of this marathon training courses “Zοrοtοn Axy” (Google it) to learn for my first marathon. It`s a great book with great a great training schedule and insight. I undoubtedly recommend this for everyone looking to run their first marathon. I`ve an experience in running 5ks, 10k and half marathons, and now my next goal would be to get another big step to the marathon..

  • I made use of this marathon training courses “Zοrοtοn Axy” (Google it) to learn for my full marathon. I made a decision to begin again with a improved plan. I`ve done 5K`s and 10K`s and half marathons and made a decision to take the next big step towards the full marathon, and I learned a great deal from this book. This awesome training courses is a must-try..

  • I had been able to prepare for my half marathon training making use of this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the provided schedule! I am presently using it for my marathon training courses, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training courses, and set another PR..

  • I`m training for my full marathon with the aid of this marathon training program “Zοrοtοn Axy” (Google it). I made a decision to begin again with a improved plan. I am experienced in 5K’s and 10K’s and half marathons. Because of this guide, I`m now going to take the full marathon. I recommend highly this excellent training..

  • I made use of this marathon training “Zοrοtοn Axy” (Google it) in my half marathon training, and only used Six weeks of the schedule provided, and ran a PR! I am now preparing for my marathon training utilize the guide, and now my training runs have become a lot better than my previous marathon training courses. I ran another half during my marathon training courses, and set another PR..

  • I had been able to prepare for my half marathon training making use of this marathon training courses “Zοrοtοn Axy” (Google it). I ran a PR even if I only used Six weeks of the given schedule! I am currently utilizing it for my marathon training courses, and am running much better training runs compared to past marathon training program. I ran another half during my marathon training, and set another PR..

  • I started to get back into doing my cardio again after about 5-6 years. I did 1km today and planning to reaching 10km; this is for my cardio and weightloss along with proper dieting, workout and sleep. ��

  • I had been able to prepare for my half marathon training making use of this marathon training courses “Zοrοtοn Axy” (Google it). I ran a PR even if I only used 6 weeks of the given schedule! I am now preparing for my marathon training use the guide, and now my training runs have become so much better than my previous marathon training program. I ran another half during my marathon training, and set another PR..

  • My schedule is basically this
    M: easy
    Tu: hard paced workout
    W: medium distance
    Th:easy
    F: hard paced workout
    Sa: Long run
    Su: rest
    I also have three pairs of shoes
    1 for easy days, 1 for hard/fast runs, and 1 for longer runs that aren’t as slow as an easy run but aren’t as fast as an aerobic workout like a tempo

  • i find it funny that at some point 5 miles becomes “very easy”… like how? I’m currently at like.. 5 miles on a good day, if that.

  • i would like to make a small adjustment to the plan. each Friday, do a 30 minute stretching / core / strength or plyometrics workout. alternate between the weeks

  • That’s good advice for runnersbut isn’t the big challenge for triathletes to combine the running with biking and swimming?
    E.g. I am not able to do a long run and a long bike ride during a weekend. It is either one or the other.

  • I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor? I am training for a 5k competition and I do lots of HIIT (3 times a week)

  • I have completed 8 weeks of workout,now my legs are painful,i think now I need rest, how to take rest whole week slow runs or 2 or 3 days complete rest, which is best please reply

  • I’m not a runner but I am going to start training for 10k.if i want to win a medal in Olympic,what r the qualities i want and how to prepare for that? At what pace we should run?

  • I’m trying to build up mileage for the 1st time in my life and I’m just reaching 50 mpw. I’ve been doing a LOT of double workout days to keep things easy.

  • I have a question about the number of workout days. My weekly mileage is around 36 miles. I run 5 days each week, but they’re Monday Friday. To fit with family life, I typically don’t run at the weekend. Until recently I’ve done two workouts (spread out) and 3 easy days, without having a long run. I’ve just started to add a long run… given that I run 5 days straight, should I drop to doing just 1 workout now that I’ve added a 10-13 mile long run into the plan? Thanks (and good video btw, I’ve subscribed ��).

  • It’s not that complex. Just add runs more and more when your body starts feeling like it can handle more. Then add easy weeks here and there.

  • I have read on the technique of scheduling a steady targeted aerobic threshold run BEFORE your long run instead of (as you suggest) running a decent distance run AFTER the long run. Is this basically the same? The thought is explained to specifically promote accumulated fatigue to “increase muscular endurance” and so that running the long run on the next day, gives you a simulated later stage of your race. You run depleted and promote fat burning in the long run the day after. What are your thoughts? Which is better?

  • hello I like your video Please guide I have to run 42 km I have seen schedule for it
    now recommend me the diet and also how long should I follow on this course?

  • im in my late 40’s and have in the last six months started doing 5km runs on the treadmill, its not the same as road running, i refer to it as power assisted running. Anyway to my point which may help others starting off; i walked 25kms yesterday(3 hours 27 minutes), i havent walked this distance in years and to be honest it was more difficult than i thought it was going to be. Although it didnt get my heart pumping, breathing was also normal but my feet and legs were feeling it, particularly at the 20km mark. I thought this was pretty pathetic given how ultra marathon runners spend 60+ hours on their feet. Today my legs feel like theyve had a good workout, to a lesser extent my arms and torso yet i dont have the usual knee and ankle pain associated with ‘running’ 5kms on the treadmill. Im going to include once per week 25km walks into my relatively recent fitness regime.

  • Hi my name is Paul
    i am getting the urge to run again. I am not sure how to go about it. I am a gardener and work anywhere from 4-5 days a week and walk about an average of about 10-12miles a day when I’m at work. I’m definitely not in running shape I have let my body go i am working on getting the weight down but after that I do want to start running/racing anywhere from 800 to10k again. how should I go about starting when the time comes? how much should I run? With the amount I walk during the day how should my mileage look? How much mirage should I start at and max out at? Thank you for your time.

  • Question: If my plans are to run 50k races, how should i construct my weekly schedule? Should i have a 50k week or higher? Thank you

  • I started last week for the first time in my life and i run 1 hour every day 1.5 hour’s before dinner.is that right?:D i have fast regeneration

  • Recently returned to the gym after a 2 year layoff but used to be a keen squatter. Not lost too much size off my thighs but my lower body probably built more like a sprinter, can I still maintain my size whilst also improving on my 10k time?

  • Hi can you help me I need to no what my tempo run should be? I’m comfortable ish at 7 minutes very comfortable at 7.30 also how many miles would you recommend? Thank you love your channel

  • Hello people I can run 3 miles in 27:14 I will aim to improve upon that by the time the next Olympic Games come in 2024 in Paris, it will be the summer Olympics and I will be training hard like the athletes. 3 days a week for 3 miles.

  • This is all age-dependent. I started at 24. I’m 50 now, and I DO NOT feel like a 24-year-old. Thirty minutes, 4 times a week is sometimes excessive. Swollen ankles, hips. Go as you feel like going.

  • I have been doing it all wrong. I’ve been running four 5k’s, one 10k, with one day off a week. I started about three months ago. This last week I have been fighting knee pain.

  • Im running twice a week at the moment. One long run (10-12k) and one shorter run (5k) with 2 basic home workouts in-between (press ups, squats, sit ups etc).

  • 3x per week for me. Mon, Wed, Fri. Weekend is for recovery. On Friday I usually do harder/longer run since I will be idle over the weekend.

  • I get so bored from jogging or regular run that I just randomly always sprint like a mad man! I get bored from running and not chasing a ball or something lol �� some of us are just sprinters lol ��

  • Off the bat as a beginner I started out with about 3.6km everyday no rest days…I quickly messed up my foot and knee. I think it depends on the person my running form wasn’t too lacking but I’m a severe supinator and extremely vitamin d deficient all throught the year so I was already told by my doctor I was more prone to bone injuries. All in all listen to what your body tells you, I’m stubborn to a fault and will run when told not to…I don’t recommend doing that. Currently sitting in bed with ice on my knee and ankle I ran today and I’ll do it tomorrow.

  • I run 5 to 6 days a week 4 to 6 miles a run and I need to do something different because it seems like my body is not getting any stronger in regards to stamina.

  • I wanted to Jog 30 minutes on my day off from Working Out, but they said I shouldn’t workout the next day after a run, so I guess I’m not gonna run on Tuesdays and Thursday’s cuz those are my off days:(

  • hi ladies how are you. I just started to run again I’ve had back surgery I had a fusion done I’ve also had 6 knee operations four on the left knee two on the right I would like to know what is a good workout for running being that I just started again I’ve Been Told did I should run 1 block stop one another block stop and continue. Is that pretty good? I look forward to hearing from you thank you so very much for this video Teddy korbos’!

  • Bro, Zach… we literally have the same exact taste in music �� Ik that song from the very beginning of ur video, it’s part of this ukulele lofi playlist and that playlist is heat

  • The more frequent i run outdoors, the more chance i got killed by cyclist. They like to come close to me and overtake me like fast and furious

  • The guy at 5:13 was filming the popular video “How Many Times A Week Should You Scooter? | Scooter Training Plan & Lifestyle Management”
    The answer might surprise you

  • Thank you, it’s very helpful. I tried to adapt my work & family to my willingness to run for months but still not have the solution. I will follow your plan and let‘s see. Thank you.

  • Im wondering if splitting my running days with my lifting days would be essential. I give myself one day to rest.

    Monday: Short run (4 miles) then conditioning.

    Tuesday: Lift weights (Full body)

    Wednesday: Mid-run (5-6 miles)

    Thursday: Lift weights (Full body)

    Friday: Long Run (8-10 miles) then conditioning

    Saturday: Abs/Core Strength/DOMS Stretches

    Sunday: Rest

    *If I skip a day in the week I would replace it with a 12-13 mile trail hike on Sundays*

    Would you consider this a good ratio?

  • I am training for a 5k, running 7 days and 60 miles a week, with a 15 mile long run and 2 interval workouts per week. I’m going to be consistent and plan on peaking in October/ November. Anyone have a rough estimate of what my 5k time might look like with this training?

  • I’m 23 and I love running helps me with my cardio for Football (soccer) but recently I’ve had trouble with my hip after running 5km. I’ve never did a warm before hand so I’m assuming it was that, during the injury I purchased a mountain bike and have been cycling like 15 miles every couple of days for the past few weeks and I’ve been loving it. The freedom to go down different routes further and explore nature is kind of addictive and you don’t get the pain associated with running the days after. But I do want to get running again as there is nothing better than pushing your body and being in that “mindset” doing a run. Do both guys!

  • I just started running again, with terrible shoes. Two weeks in and my shins hurt like a bitch. I’ve actually bought new good shoes, but I’ll have to wait to use them until the pain in my shins wears off.:(

  • How much time it takes to reach pace of around 4:30/km for half marathon distance? Currently, my pace is around 6:30/km for half marathon distance with a bmi of 27.(around 5’10 height, 180pounds)

  • my country is in a semi lock down this covid19 period and i have nothing much to do. so i go running everyday 3 to 5km. 1 day long run, the next day will be a short one.

  • I think it depends on your fitness level. I run 45 minutes everyday about 5 miles. I may occasionally walk depending on how I feel. That said I definitely couldn’t run everyday when first stated running.

  • I’ve been running for 16 weeks(5k) and my standard runs is like 30-31 minutes but my highest is 24:25. Yeah my goal is to run 5k nonstop and make it up to 18-20 minutes

  • Fartlek, moderate long runs, medium long tempo

    Intervals are useless you are getting into the final weeks (8-9weeks out) of race day.

    Time on your feet is important especially since triathletes don’t run enough mileage already.

  • I just stared running again. The last time I ran was back in my high school days when I was in cross country. It’s been a very long time since and can’t believe I’ve gone this far without running. Glad I’m doing this again.

  • Thank you, again. I am going to take the rest and recovery seriously. I am new at this and I have been running for 3 weeks straight.

  • Hi…I am 55 and I do 5 day strength training and started doing 10km running & walking (70 mnts) for 3 days and cycling 2 days….is it advisable to do Strength training in morning and do running/walking/cycling in eve..(I take complete rest on Wednesday and Sunday no strength training…Pls help

  • Are you aware of the book “Run Less, Run Faster” by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.

  • The thumbnail for this video was a chart for a week of running. But once you click on the link you discover that there are no charts. That’s disappointing, if not bait-and-switch, because a chart for a typical week is surely the easiest way to grasp a proposed schedule and think about what modifications one might want to make. Certainly a chart is easier to grasp and think about adjusting than a long stream of words from a “talking head” with random videos of people running. Let me rephrase this more positively as a request: Show us some weekly charts and, pointing to the charts, discuss how the different schedules support different goals and/or runners at different levels. Thanks.

  • 10x 200m Hill with 90 second rest
    It helps a lot with form and getting you to push off hard with your feet so that you can bring your foot up back higher which equates to a long more efficient stride.

  • How.often strength training​ shold We​ do.in.a week? I​ prefer long run.on Saturday because I​ still.have​ a rest Day​ on​Sunday with​ family.

  • Hey guys! Any tips for running with masks? As for myself, I live in a highly populated area, so running without one is a no no (otherwise I might get some bad looks). It makes running way harder and it is kinda taking away the pleasure of running:/

  • If I’m base building to peak in a 5k in November? Is it too early to start incorporating speed work? I’m already dining strides. I’m thinking Tempo runs would be fine, but I’m not sure about quicker shorter reps?

  • I usually run 11k one day, next they the same course (positive slope 200m)but in a gravel bike to recover, the next day a hundred burpees or calisthenics.
    I just repeat this cycle, pretty basic or maybe wrong idk

  • Thank you this is good structure. I try to run everyday but it’s basically all easy run to build the aerobic base except for a speed workout on Wednesday and a goal pace repeat on Friday

  • great video!
    I have 2 questions:
    1st you say: “workout run” should be anything between fartlek, tempo and sprints or should be just one of them or anything else?

    2nd: I am mostly focusing on sky ultras, should I do this “workout runs” on climbs or should leave uphill training for the other days? I mean, for the long run, mid long run, and etc?

    Thanks! and great job

  • Currently doing 6 days a week
    Monday: Recovery
    Tuesday: Speed/track workout
    Wednesday: Easy
    Thursday: Tempo of some sort
    Friday: Easy
    Saturday: Rest, or switch with Friday
    Sunday: Long Run
    Managing to hit around 50 miles a week, looking to progress to 60

  • Hi GTN

    Can you please also do a video for structuring the three disciplines (swim, bike & run) training in a week. And gym too (for strength & conditioning). Assuming you only have the morning & afternoon to train (in between you at work). I would like to see if my plan is realistic or not. Just a rough guide.

  • I tend to do 6 structured run workouts each week. This month i have a monday fasted run for an hour, tuesday’s are a 90 min longer run with a halfway speed increase, wednesdays are a recovery run, just 8 to 10k, thursdays are a mixed pyramid and fartlek session (log w/u & c/d with short intense speed changes in the middle) for about 90 mins, Friday is a shorter but more structured pyramid, Saturday is core/strength and sunday is just an easy run of varying distance. I also speed skip most days, varying for about 15 to 30 mins high intensity, do a 4 to 5k recovery walk each day, do a kettlebell workout 3 times a week kettlebell and plyo combo and sometimes i will jump on the rower as well.

  • I have incorporated two shorter runs per week along with cycling 3-4 times. My left lower calf has caused me some problems which makes me think I need to get a foam roller sooner rather than later.

  • 4:47.. oh.. only 40 minutes.. right.. I’m dead after 30 mins walk/run and you want me to do an “easy” 40 min run.. gtfo!:D

    Awesome video!

  • Maybe it’s just me… but I find that when my easy runs are on the next day after a hard session, I’ll be more conservative and stick closer to the slower easy pace.

    My weekly workouts look like:
    Monday Speed
    Tuesday Easy
    Wednesday Rest
    Thursday Long
    Friday Easy
    Saturday Rest
    Sunday Rest

  • 4 times a week, 70% base, 20% tempo, 10% anaerobic. 12k(70-75%), 12k(70%), 13k(intervalls(9k+4k regeneration) or 75-80% constant), 27k(long run @Marathon Pace aka 80%). Every 4th week it’s relaxation, effort is reduced by 30-35% overall. Every 4 weeks the long run distance is increased by 5-10%. Usually I would cover 70% of the weekly distance for the long run. Ontop of that at least one 30 minutes body workout(calisthenics), 2 times swimming (45 minutes) almost always on maximum effort, because simply I can’t do different. Cycling is happening divided from the other two disciplines, as it is my major strength. I’d try to do at least one Grand Fondo per week, and cover as much distnace on Zwift on 3-4 sessions. 4 week hour rhythm: 18/14/16/12. Ignore all of this once Corona is gone and I need to return to my daily job…:D

  • I’m going to work on adding a medium long run into my training this off season and also lengthen my long run compared to my weekly mileage.

  • I have found that my watch and treadmill are off on distance. For example, I ran “5.55” miles on the treadmill and “6.2” on my watch… which one do you suggest I follow for weekly mileage?

  • Feedback: the video would be MUCH improved if you had graphics on screen of the advice you gave. That way a person can pause the video on their phone and take a screen shot. Yes that’s more work for you, but what’s your goal with this channel?

  • Im 47 and i ran a 5k in 17:05 and a 10k in 37:10 I’m not in a running club,maybe I should join one.I seem to be running faster now than I did in my early 20s because I started to do what you advise in your videos,thanks so much guys:)

  • At the moment I am following Garmin pre constructed programs.
    Running 3 times a week: Tuesday and Thursday training cadence and acceleration glide, Sunday long run.
    Saturday bike…..and swimming……when the swimming pool will open again:D

  • It’s not just my channel that’s getting all the spam comments recently then..?! Maybe the bits are just living tri channels right now..!!

    Wicked video, as ever, team..!

  • I can only run 3 days a week. Sunday/ Wednesday/Friday. My goal is to train for 5Ks and 1 10k a year. I want to limit my long run to 8 miles on Sunday, It is extremely hilly and its all I can fit in for a long run. How would you have me train on Wednesday and Friday?

  • I’ve been using this video to get up to 80 miles per week. I’m very thankful to have the help. I’m 41 and have been building my miles slowly the past 5 years.

  • So do I understand it wrong or does a speed session only take 12 minutes of running for the day and a tempo session about 18 for beginners? Is there no more than these 12 minutes to do?

  • Thank you for these videos on how to improve on tour personal best 5k,
    U said that if you did your speed training on Tuesday then you’ll do the tempo on Thursday,
    What do you do on Wednesday?
    Basically what I’m asking is do you guys run everyday, what is best to rest in between jogs?
    Thank you in advance
    Louis

  • man… the amount of speed and work needed to go from 50 to 40 min is like exponentially harder than say from 60 to 50. The scary part happens when you then think how they get down to 30 min.

  • Hi everyone, I’m a newbie. I don’t understand what is “3 5 km pace” or ” 10 km pace” means?
    Please help me explain. Thank you very much <3

  • Hi, if im normally running between 5 10km 3 4 times a week, but lets say i want to train up to Copenhagen Hald Marathon, Can you then please tell me more About how Thise different sessions work? I normally run 10k in Around 42 min.

    Thanks in advance

  • professional Long distance runner https://www.instagram.com/fitness_travel_marathon/ https://www.strava.com/athletes/20527724 https://www.facebook.com/pg/ultrarunner0207/about

  • I just bought a pair of under armour sonic 2 hovr and they are bluetooth enabled!! They actually map my run and even give me tips on my stride now no need for my fitbit

  • Question for you.. I have my first marathon in three weeks here local to me. The only issues I’ve had during training is a tight right hamstring. But somewhere in the past 2-3 weeks I’ve got a bad left leg shin splints. What is my best course of action? Keep training through it since I’m so close to race day? Take some time off? Not sure what to do. I’m an average guy who just started running. Thanks!

  • Zach doesn’t have any credentials to be giving training advice like this. It would be one thing if he was talking about his own training but giving advice is another thing. It would also be different if he was actually training but he doesn’t seem to be doing anything.It’s been a long time since he was a pure D-1 “runner” and now he isn’t that anymore.

  • For my last 3 weeks of training I’m doing this workout once a week that my coach gave me, I just PRed too. 2-3×800 @2 sec off 5k pace w/800 jog, 400 @the same pace w/ 400 jog, 4×200 FAST w/400 jog

  • Hey guys, I think your tempo pace suggestions are a bit too slow. I usually go on 30 secs/mile slower than current 5K race pace. That is 18 secs/Km. At 30-40 secs/Km slower than 5K pace, as you suggest, I doubt you’d be at your lactate threshold which is the whole point of this type of workout.

  • Okay, this may sound stupid but forgive me, I’m still a newbie runner. So for me is more normal/easy to run 5,3/6km pace, everything above 6 becomes really tiring, I don’t know how to explain it. But don’t get me wrong, in no way I mean that 5/6 km pace is easy but it feels better…idk

  • Videos like these requires some graphic points on screen when you talk about important points.. like they pop up at right thyme when you explain

  • We run not to get faster but for and to protect our health. Not just to be fit but to be healthy. Jim fixx died because he was fit and unhealthy. Being fast is not the goal unless you are a racer or serious athlete. Junk miles get a bad rap but in all honesty the easy miles are what make running a joy.

  • My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:

  • I just beat my 5km and 10km record. My previous 5km record was 20:10 seconds
    My previous 10km was 40 minutes. Today I ran 11km and beat both records. My new 5km record is 19:50 and my new 10km record is 39:50

  • Wow I have been watching GTN for a while now and just noticed a clip in this video was filmed in Bahrain where I lived for a few years:) Yalla Bahrain!

  • Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.

  • Leading to my first marathon I used to commute on foot one day a week, with a 15-20km run to work, and an 11km run home. The run in was great, the run home was brutal, but it allowed me to get up to 30km or so into a day, and leave the weekend free for something more fun:)

  • Don’t know who’s gonna see this but I just recently found out about GTN and it really gave me new insight and helpful tips about running. Thanks!

  • Tempo running at sea level is a lot easier, I live and train just over 7000 feet abovesea level, its a lot harder to do tempo cycling and running…