🙏🏽

Ive just recovered from covid after 10 days off training and did a hard 5k race. My heart rate soared to 203bpm! Im going to take it easy for the next week or so.

literally been sick past two days this video couldn’t have come at a better time😂 decided to do the 50% rule and am so grateful 🙏🏻 thx bro

Thanks Lee, I had wondered what your thoughts were on this. My recovery this time has been much slower than usual, and I'm only now, after 6 weeks, starting to enjoy running again. There can be a period when your body isn't interested and you just have to get out and do something to be consistent. I tried some 1km tempo intervals this week and it felt nice to up the pace a little, so will add some weekly variation again. There's still a long way to go, but there's no rush, I'd rather listen to my body and increase slowly.

🙌🏻 love it. You need a ‘why’

Damn I've been injured for month now tight hammy and sore knee, doing my head in but rowing now till I come right, thanks for sharing your knowledge, very helpful

I LOVE this. Great video, Lee!

Are your buttocks touching the ground? I tried with them in the air. Only contact to the ground are 2 elbows and one heel. Then both legs are working hard and 20x5s feels very long 😅

Lots of insights. 26min for 5k is already a great time. And maybe there is more in running than just chasing minutes

8k recovery run, proper zone 1 today and feel great for it… almost guilt free 😅 thank you

Gotta love Lee's passion for running and encouraging other runners

Many people start running for enjoyment and improvement of overall wellbeing. After a while people can easily forget why they started with running in the first place. Having gratitute for every run you can do matters. Achieving a target in a race is just the cherry on the cake.

This video. ❤Perfect example of why @leegrantham is one of the best coaches on KZbin. I put a lot of pressure on myself to run faster and better, but at the end of the day, running sets the foundation for my day (and life). Sometimes I have to remind myself how lucky I am, to be out in the fresh air, pushing myself to be better.

I have a turkey trot 5k this Thursday. I started running last year at this same turkey trot with a time of 30:12. This year I want to break 25:00. The closest I’ve got was 25:10.😢

I would love to be able to just get to 30 min. Currently at 40ish. I am 55. My goal is 30. I will get there.

Fantastic advice again-

You’ll always want to be faster than you are. The rewards for me are taking a step back at the end of the block and having gratitude of the work I put in and my body allowing me to do it. Outcomes are great but shouldn’t be the primary driver of your motivation to run IMO.

So true! And as you mentioned at the end of, it’s relevant to all the other aspects of the life

"Gratitude" and "Falling in love with the process" - wise words!

Thanks. Today I did 3x1 mile with 2min rest Mi1: 7:47 Rest 2min Mi2: 7:45 Rest 2min Mi3: 8:26 MaxHR:193bpm Highest HR during run: 179bpm Average HR: 161bpm z1/z2/z3/z4/z5 1min/4min/6min/17min/90sec Felt good. I am not so worried about improving fast. I’ve been at 26min 5k or worse since Feb 2024. Just trying to get into a routine and learn as much as I can about running. Too many times, I get injured and have to take weeks off. It’s just a learning experience, before I really start to see the gains.

Thank you so much brother.. This video was much needed for me.. For now, I'm gonna take things a little bit easy though and be consistent .. I've 3 more months left for the race.. And thanks once again

Amazing!! I still have less than 2 weeks for my first 5k race … I have been watching your videos and what I did in the last 75 days with zero historic of running before I am feeling like a Super Man… each train each day pushing my self as well enjoying each second like a rocket fuel for my mind !

I am an Israeli soldier, 20 years old watching your videos. I am able to run my 5k in 19:19 currently despite having people bombing my house ☠️

Superb 🙂

Great message Lee

This episode hits different. Much love to each and everyone watching this.

That letter summed up the past 30 years of my running, lol. Luckily for me, I don't like to lose, I like to win. Could be the dude has some other stuff going on, burnout, long stress experience, or something genetic. Or it's simply not rewarding enough for the brain while the effort is made and done. Just my feeble thoughts. i can be very wrong. Just keep at it, but don't expect fast results. Yes, small wins! Take a break, rest for a while, then try again. That 24 min will come one day, i am sure.

I won my 40 year old class 5K this weekend with a 14 second better PB of 21:24. Much stronger heading towards the sub 20 minute goal. I’ve been implementing your interval programs and love it

It's fantastic to have channels like this to learn more about running because I used to run stupidly. I would run every single time at what I now know is threshold or tempo pace. I hit a massive burnout doing that and thought I might not be able to run again because I was burnt out for a long time. I got back into running through slow zone 1 and 2 running and then gradually adding more interesting sessions. I've run at least 5km every single day this year, and actually averaged over 10km a day. My goal is to run streak the entire year. I feel much, much healthier for it than when I only ever ran fast and really feel grateful that I am healthy and that I can run at all. I'm 46 this year and I beat every single one of my PBs that I set in my 30s. I know I have to decline at some point because of age, but I will continue running until I am no longer able to do so.

I liked your channel before but after this video I can comfortably say I respect not only your running advice but your outlook on life too.

I had a shocker of a run this morning. Blew up completely at 10.5k into a 15k and ended up walking home in the rain on a chilly morning feeling sorry for myself. It took a brew and a look back over my training log to remind myself that I'd just done 10k faster than my 10k goal pace back when I did a race in August, my 5k splits were lower than my 5k PB just 4 months ago. Whilst it seemed like a bad run it was actually a huge sign of how much progression I've made, I started couch to 5k in January this year. This morning served as a reminder that I'm actually doing so much better than I thought in the moment.

What is your pb for 21.1km

📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching

How did you know I need this video?? This is awsome, mate!🎉❤ Thank you

I run 20miles a week? I like to get to 30 a week

Thank you !! I have been batteling consistency and need to make it a habit . But when i do all or nothing it seemss like a failure even if i do 39 out of 40 days :( and then its couple sessions here then days off and starta gain but will give this a try

Great video, thanks for sharing the knowledge. My fastest is 40m 20s, however I ruptured my Achilles two years ago. Last 10k in sept was 41:40. I really want this sub 40! I’ll use your suggestions as a training plan 👍🏼 One question? How many times should you run per week? I go 3x at present.