Get Faster in 30 Days: Key Training Sessions to Boost Your Running Speed

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Get Faster in 30 Days: Key Training Sessions to Boost Your Running Speed

Рет қаралды 1,834

Күн бұрын

Looking to boost your running speed in just 30 days? Check out this video for key training sessions that will help you run faster in just 4 weeks!
In this video, I share exactly how you can get faster in just 30 days. Whether you're preparing for a race or looking to improve your running performance, these key sessions will help you gain those extra seconds or even minutes. I'll walk you through the interval sessions and long runs, step by step, showing you the exact training plan I would follow to achieve rapid improvement.
Think of these training principles and strategies as fine-tuning your running before you test yourself in a race or time trial. If you execute these sessions correctly, allowing your body enough rest and recovery in between, you'll see significant speed gains within four weeks.
In This Video, You'll Learn:
- Key Training Sessions: Detailed explanations of the interval sessions and long runs to boost speed.
- Interval Training: How to structure your interval sessions for maximum improvement.
- Long Runs: The importance of long runs and how to incorporate them effectively.
- Rest and Recovery: Tips on how to ensure proper rest and recovery between key sessions.
- Fine-Tuning Strategies: How to optimize your training in the final 30 days before a race.
Key Topics Covered:
1. 30-Day Training Plan: A step-by-step guide to getting faster in just 30 days.
2. Interval Sessions: Detailed breakdowns of key interval workouts.
3. Long Runs: How to execute long runs for maximum benefit.
4. Rest and Recovery: Ensuring your body recovers properly between sessions.
5. Race Preparation: Fine-tuning your running performance before a race or time trial.
In This Video, You’ll Discover:
- Effective interval training techniques to increase your speed.
- The role of long runs in improving endurance and performance.
- How to balance intense training with adequate recovery.
- Strategies to fine-tune your running in the final month before a race.
- Practical tips to help you achieve your running goals faster.
Don’t forget to like, comment, and subscribe for more running tips and training strategies!
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Connect with me on Instagram: / jungle.vip
#RunningTips #GetFaster #30DayChallenge #IntervalTraining #LongRuns #RunningGoals #RacePreparation #TrainingPlan #RestAndRecovery #RunningStrategies #SpeedTraining #RunningPerformance #ImproveRunning #RunningWorkouts #EnduranceTraining #RaceDayPrep #RunningImprovement #FitnessChallenge #TrainingSchedule #RunFaster

Пікірлер: 27

@stevenquan67 Ай бұрын

Hey Lee. Can you make a similar video for Half Marathon? (Ie 60 days half marathon workout progressions?)

@leegrantham Ай бұрын

Yes, I can do that, Steven. 👍

@chadmiller2605 Ай бұрын

Seeing big improvements in my 5k in just Two weeks of your training. Did the 20x1mins and 12x90seconds combined with 17.5k and 22.2k long runs, ran 20.20 Parkrun 5k Which includes hills and bit of congestion so I know I’m sub 20 on a flat course at the moment. First 2 ks were 3.50 and 3.53 t(fastest opening splits for some time) 4.06 on the first hill in the 3rd . 4th and 5th were 4.15 but I stopped to cough up up a lung and congestion and deal with the overpass inclines. Point being once I get a week or two more of speed strength under my belt I’ll break 20 at this Parkrun course. I’ve got 10x 2 mins coming up this week. Apart from the hills, corners and 2 turn arounds my cruising pace is sub 4. Thx lee

@leegrantham Ай бұрын

Top work, it sounds like you’re on track to do well. If you're able to get a good start and give yourself space, it should help keep you relaxed/save energy so you can push later.

@JustBrowsing777 Ай бұрын

You've got some interesting strategies here, appreciate you sharing them. Great energy and passion but also about as much energy as I can take for 10 minutes 😅 Subscribed. 👍

@leegrantham Ай бұрын

Thank you! 🙌🙏

@gk7754 Ай бұрын

This is great advice. It’s funny, I actually started doing some 5 minute efforts at just under my lactate threshold during my long run last week. I did 60 mins easy (around 148 bpm) then 3x5 minutes at 165bpm, then 10 mins easy again for a total of 90 mins.

@leegrantham Ай бұрын

Great work, really feeds in nicely. 👌

@arnabganguly4962 Ай бұрын

Awesome

@leegrantham Ай бұрын

Thank you, Sir! 🙏

@kevdavies01 Ай бұрын

Another cracking video Lee. Really key advice about pushing yourself but remaining in control of the session, it's really helped me focus on my efforts as I'm terrible at pacing but seeing improvement. 20x1, 13x90 and 12x2 ticked off over the last 3 weeks, all at my target 5k pace and able to bring my HR back down to be able to go again. Your content is gold 🪙

@leegrantham Ай бұрын

Perfect, Kevin. Great to hear it's working well for you. It's a patience game, but once you see the rewards over the weeks and months, then faster times, you'll become a much "better trainer".

@ulfeliasson5413 Ай бұрын

Wonderful advice. Many thanks.

@leegrantham Ай бұрын

You're welcome, Sir!

@shootermcgarrett Ай бұрын

how do I do the easy runs and recovery runs. I feel like every time I go to do an easy run my heart rate climbs up and I have to run walk just to keep myself in a comfortable range. I don't know how to run easy without getting a weird gate and horrible biomechanics

@st4331 Ай бұрын

I know how you feel; I was the same when I started running again 3 years ago. It took some time, and a lot of focus on my running technique, to run well slowly. I watched a lot of videos on technique and focused on one thing at a time. It's worth the effort! Lee posted a video a few days ago showing how to do the recovery runs; it's worth checking out his earlier videos as well.

@chrisdark999 Ай бұрын

It took me about 1.5 years of running about 30 miles / 50km a week fairly consistently to really get my Z1/Z2 engine to a place where easy runs feel totally effortless, and my HR remains around 130 (middle/low Z2 for me); I started the journey with MAF for 6 months and had to walk 19 times in my first 4km run!!!!! Persistence is key

@leegrantham Ай бұрын

Here's a short video which should help. The trick is to slow down, practice technique, and if that means run/walking to keep it easy enough for a while, great! How Slow Should a Recovery Run Be? Real-Life Demonstration and Tips kzfaq.info/get/bejne/grtoaZx6vZfLqYE.html

@moeezmalik3666 Ай бұрын

Great video Lee. I'd like to see you cover how you approach your deload weeks to benefit from super compensation. How often would you recommend programming these in and are there certain things you like to focus on - nutrition, mobility/strength, cutting back on intensity/duration of runs? Thanks for your time!

@leegrantham Ай бұрын

Here you go, Sir: How to Optimize Your Taper for Maximum Race Day Performance kzfaq.info/get/bejne/priGZNCV1NnYj5c.htmlsi=z4uHO0vH0_wijoou

@moeezmalik3666 Ай бұрын

@@leegrantham legend, cheers mate, completely missed this video!!

@leegrantham Ай бұрын

@@moeezmalik3666 You're welcome!

@benbaileyfitness Ай бұрын

This is great and well explained, but what if you have a 5k race every week? I'm running 1800 flat right now and I just ran a mile time trial of 5:08 I want to break 1730 by the end of this month Thank you so much!

@leegrantham Ай бұрын

Hi Ben, do you need to race every week or do you want to? If you have to, I'd try pacing those races, so that you can do them as part of a training run and build pace over the next 3-4 weeks. This should help you:

@leegrantham Ай бұрын

Maximize Your Training Benefits with Parkrun: Tips and Strategies kzfaq.info/get/bejne/hbCZlZOXzqq7Zpc.html

@gk7754 Ай бұрын

Is there a way I can message/email you?

@leegrantham Ай бұрын

Yes, for anything coaching related, lee@leegrantham.com. Thanks GK.