Did you like these workouts? What is your favourite? Let us know 👇

I cross my lactic threshold whenever I get out of bed in the morning. 😅

I just run. Im never gonna do a tri, I just love the tips.

Clear explanations.. Thank you so much, I will always remember these 3 Keys: Speed Workouts Tempo Run Long Run

GTN = my best youtube subscription, hands down

turns out I committed a rookie mistake: my first 6 months of triathlon training I was only doing tempo runs. Thanks for the videos Heather and Mark, GTN is my unofficial coach!

Love the screenshot prompt. Brilliant.

This channel is slowly growing to become one of my favorite channels on KZfaq. I'm learning so much about running, swimming, and cycling. Thanks heaps :)

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.

Just came across this since seriously getting into running and not knowing how to structure my week. This video alone is a game changer and simply explains each run and point 👍👍👍

What ever is said and done, if one wants to make it a life time habit,make sure never to get seriously injured, can make sure of it by doing proper before and after run warm up and stretching exercises,have a balanced food and drink intake,proper rest and adequate sleep.Make sure never to get dumped by oneself by negligence! About 120 minutes of running per week and some other alternative activities on other alternative days will ensure A harmonious trouble free happy life.Running at your own comfortable speed is the name of the game at the beginning,but the speed etc can be improved gradually as you keep on running with out a break.Appreciate the training instructions,but the basics should be kept in mind.,to make it a way of life.Have s healthy and A long life.! I have been running for now more than 40 years with the help of God! Greetings from Colombo Sri Lanka with love to all! 👍🌹🌹🌹

Great video! I remember people complaining in past videos that you didn’t give workouts to follow, good to see you listen to your fans! No reasons to complain now

Just shifted my running training intesity focus to a heart rate based one yesterday... It was weird doing a long run that slow after doing a half marathon on saterday. Regardess, this video was really insightful

It's nice watching you run in bahrain (my country)

Okay, 4th time watching this....will try this...speed/interval run.....tempo run.....long run on the weekend. Got it! We'll see how it works. My training is for first 10k. Ty

Usually do my interval runs on the treadmill. Usually do either 5 x 400m with a 400m recovery in between or 4 x 800m intervals with a 400m recovery. Keeps the mind from wandering and the session isn't too long either. I still need work on slowing down my pace on the long runs though

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 👍🏻

Amateur runner here!!! Very grateful for the info!!!!👏🏾👏🏾 Thanks alot!!

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.

Hill sessions is also a must trust me I have made alot of gains doing both Hill repeats and hilly long runs it builds strength and builds heart and lungs efficiency

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 (:

Long slow run! Favourite workout of whole week

Just what i needed! I started using map my run and these were the sessions they recommended for 3d/week training, thanks very much for the very thorough explanation. You two are my favorite hosts!

Great information and guide. Just realised some of your videos taken in Bahrain. 🇧🇭 my country.

All great sessions. I love the speed work, especially when gearing up for an upcoming event!

I have done 2 half ironman. Your channel is best

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!~~

Nicely covered all the key points!! RPE/HEAR RATE and pace...where to place in a week...and how long before a race...with some session examples...never watched a video where one covered all these points in one go. I know you have a couch to 5k with a similar explanation too..🙂. Awesome work by the team!!! Saving it to my running playlist.

Thank you for making this video!!

Love that you did this in Dubai I can picture doing these drills in same sort of areas.

Great, I am in to running for few years now and I do things like those mentioned, but not exactly in this order, I will give it a try , Thanks a bunch

Another great video in this series. Love the way we can save the workouts to a file and keep them. Really good idea.

Ty. Had to watch this twice!

Thanks basing my running schedule around this now!

Been doing all these three workouts. Intervals Tempo LSD And it helped improve my pace

Wow! I hope I look like that when I run hahaha! Love your videos!

Nice workouts and I'd like to have percentages above for instance 10k pace, instead of seconds. Low level athletes will probably go faster then they should based on this.

Thank you! I appreciate it:)

I had a thought last night. I suck at swimming so, Tri is out of the question. BUT. I will run a half Marathon . . . or full Marathon.

Thank you so much GTN, i always running Trail every weekend......

Kudos to the cameraman keeping up with you while filming!

Great video. Thanks for the explanation. Very helpful for an amateur runner like myself.

I've been doing these sessions even before wathing this video so that really makes me feel like 'one of you guys' :D ..yey !

Perfect for a running week 👍 favourite is the speed workout,seems to be able to get motivated easier for them. Tempo is hateful 😑

I've been doing this for probably 20 years (I've run for over 40). And I cross train three days as well.

Thanks for the share. Some thing I was looking for. Keep these coming.

Absolutely outstanding! Very informative!

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!

I really appreciate this video so much so much. Thank you guys!!!

Really helpful thank you very much 👍👍👍

Nice. I run all out all the time almost everyday!!

when i run, i do 3 heavy runs and 4 runs just for enjoyment. Running is very fun, even if you aren’t the fittest like me

Last week 15x 1min effort with 1:30 min recovery. On a Grass track

Brilliant vid, thanks guys 😀👍

Great info guys love your videos and urs KZfaq channel !

Very good Video. The essentials, nothing else. I really needed to be reminded of that for my first Ironman in less than 4 Month. Yes, I am afraid AF. And for the Workouts: I hate them all lol but what can you do :)

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

Thank you for the video. That was very, very helpful.

Thanks

well explained and motivational, Thanks!

I did this as a workout plan. 3 key runs with cross training. Ran my fastest marathon. Run less Run Faster!

Simple and concise. Thank you!

thanks the suggestion for for these workouts..... what about recoveries run? at what HR & pace should it be?

I do like these videos although as someone who has only been running a few months, I feel like these videos aren't aimed at people at my level. The difference between my 5k Race pace, my slow 10k Pace and my flat out speed pace is not particularly large so running at 30-40 seconds per km below my 5K race pace is more like a slow run.

the most difficult of all those run training actually the last one LONG RUN at 60-70% HR because most runners HR tend to drifting when we run more further and hard to keep it down without walking

Thnaks guys

Thank you such a informative content :)

Love this video, very helpful.. :)

Thank you !

Thanks. This is a very informative video. :) How does strength training fit into this please?

I love following the 3x3 rule. 3 runs 3 bike trips and 3 swims a week

Today I did 5 x 1k Sprint splits n was destroyed after. Fastest k was 3:45. Slowest was 4:39

Solid advice here

Please guide on finding a good running shoe...

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?

Great video and explanation of run training. What I do not understand is why would you do km repeats for 4 km at 3-5 km pace. To increase speed shouldnt you do km repeats for 6-8 km at 3-5 km pace? The. You train yourself to run faster for a longer distance with rest in between after each km of course

The Avenue Bahrain ❤🏃‍♂️🏃‍♀️🏃‍♀️🏃‍♂️

That beard doesn't look very aero 😂

Great Video, wondering if you have done something on foot strike for beginners and running forum? Thanks

If the Tempo run is suggested at 85%-90% MAX HR, what is the recommended Heart Rate for the Speed Workout?

Motivated 👍

I believe this still benefit to me

I crossed my lactic threshold watching this video.

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.

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

Wow! Long run in zone 2!

You could tell from the first minute of the video that Mark wasn't going to do any running for this video... He wasn't wearing his watch !! Dead give away from the channels' resident techie !! :D

Great video, what would your ideal training week look like? Days/workouts?

ive been avoiding training but now i have to actually start training sooo :,)

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

Hey, thats bahrain, i could've joined you

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?

Heym first of all thanks! Your channel is super helpful. The hard part in the speed run should it be in the highest heart rate zone or in the fourths?

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 :)

Can you share exercises/stretching video before or post running.

So the Speed session with 1 minute hard, 1 minute easy is actually quite short, right? Say, 10 minutes warmup, 6 intervals (12 minutes), 10 minutes cooldown makes 32 minutes training. Or should I add anything else? Thanks!

hi there, loved the videos. i just did a 10k run with a pace of 5.19/km and now i want to sign up for a halfmarathon. i dont get what the difference is between a tempo run and a interval training?

Tempo is the most confusing one. I understand zone 2 and fast run. I have no idea what tempo is. Always thought outside zone 2 you accumulate lactate acid

Is the tempo run in HR zone 5 then?

Great info - thank you I m preparing for Virtual London Marathon 03rd Oct 2021,any tips for me please?