Thank you! Very informative. I alway struggle with my desire to run every day, but not always able to do it so well.

Had to unlike this video.. So that I could re-like it again! Love this explanation! Many thanks.

Would a 11 mile run with 4 miles at marathon pace be more effective than 6 miles at marathon pace with 1+1 Wu/Cd. Similarly would 13 with 5 at MP be better than 7 and so one. I am referring to Hanson method MP run that you said was not specific enough

Whats the oldest person that has ever held the WR?

FYI vo2 is closer to 6-10 minutes of all out pace which could be 1 mile to 2 mile effort depending on fitness.

"What i talk about when i talk about running" - Haruki Muramami This is a hidden gem as well. Highly recommend. Not as a training book or from a performance standpoint but as a nice story to enjoy.

So we can infer that... fast twitch muscle fibers decline in performance much faster than slow twitch fibers as we age?

Great tips and video, thanks coach ! Ah! Btw if possible i would like an exclusive video about improving GCT, you gave the basis or fundations we can work on it on our own (first improve strength then increase the rate at which you use that strength) but specific exercises would be awesome.

The plank

The key point is to keep the heart rate near to max. Intervals makes it easier due to the resting in between, making it a more feasible workout. I started a session and ran 5km 5 times (1 day rest between) with high intensity and my VO2max scores were: 40, 40, 42, 43, 43

Useful stuff thanks

Cool idea…pun intended

If there is no hill around , would staircase count ? Good or bad alternative

My only reason for running doubles is time. I work Monday-Thursday 14 hours/day. I tend to cycle gym, run etc until Saturday which I do a long ruck. With that being said I typically only run 5 miles for time and that brings me to a total of 10 running miles per week which isn’t enough but if I do doubles I can hit 20 plus a 10mile ruck.

What about Greek yogurt? I have been blending this with berries as a recovery drink, mostly because of the protein content.

In a movie you would definitely be the conspiracist who was right all along.. thanks for the useful videos!

I'm no Olympic athlete but there's no way in hell my 60 yr. old self could kick my 30 yr. old self's butt. I could train harder, recover faster and had more drive. Even if I had the drive of my younger self, it's just not physically possible for me to put in the kind of hours and intensity that I once did without serious risk of injury.

Can you start doing what I eat in a day videos?

Paul Tergat is 30 pounds lighter than Armstrong, that just might have been a factor 🤣🤣🤣

I ran a half marathon yesterday having watched a lot of your videos recently and putting in place some of your recommendations. Easy running/ strides/ goals and mindset. I decided to leave the watch at home and ran on feel, regularly checking in with how I felt pace wise. Also I walked the water stations for about 25 seconds each. It was a hot day (here in Ireland) having trained in mostly cooler weather the past 4 months. I finished about as quickly as I could and was delighted with the time. Most races for me have been stressful, overthinking, watching heart rate and pace, pushing and suffering. This was without doubt my most enjoyable running experience in over 20 years running. I’m so happy to have a new stress free running approach which will keep injuries at bay and enjoyment and longevity in the sport now a much greater possibility. Thanks for sharing your knowledge!!

I like that idea! Gonna incorporate this

Drugs dude.

my running hadn't improved in years until I started doing 4x3 or 4x4 once or twice a week, through the winter I did a lot of hr, z2 training which I believe was useless due to my volume being too low. 5 weeks in and my vo2 max has improved and i'm running times I haven't done for nearly 10 years, I find it tough, but I can motivate myself easier than doing a 5k, even though I do over a 5k when I do 4x4, I also find recovery no problem now, I think that's just improvement in general fitness,

I have just started to teach myself how to sprint - I do a lot of calisthenics but was disappointed to find out my 40 yard dash was 5.90.. Been watching a lot of videos on technique but noone explains WHY it's important to not bend over at the hips and why it is important to have high knees and to "punch" the ground.. This video finally quenched my thirst for understanding. Thank you!

This is totally true. My 57 year old self is running circles around my 30 year old self. This is due to diet, no alcohol, smart training (not just going out and running with no plan), consistency, dedication, twice the volume, recovery, rest, and sleep. I'm getting lifetime PRs at 57.

how about 400m? aerobic or anaerobic??

Chicks are jelly of that thigh gap

I have finally shared your channel on Facebook and strava reaching about 3000 new people. Hope it helps cos you deserve it

Bob Schul's book (ebook) is available for free for Kindle Unlimited subscribers.

Avoiding eating salt also helps you stay hydrated.❤

Why pros wear shoes with drop?

Smart simple visual information. Thanks.

Thank you

I Don’t think it’s ever the case that we should have an emotion based inclination to training; calculas for example is not a life skill, if you based your emotions on mastering, it would probably go to Shiite. However a lesser inclination that we do share is to be submissive; everyone wants to be in charge, everyone wants to be”want” and not need. I PERFORM because my life depends on it; there’s a written word that says, if a man has all he wants but doesn’t have the faculty to enjoy-it, what does he truly have? So, I submit myself to a Discipline, whether I like it or not. I demand a real expectation, and not one that is solely to confirm my biases of failure; I can’t get mad at myself if I don’t succeed because trying is Always the 100 percent, while not trying at all, or confirming our biases of “I can’t” is unacceptable. No man in water 💧 ever said never, I didn’t try cause I CAN’T SWIM!! 😇😇😇😇😇😇😇

Pretty Pretty Pretty good runner

I've incorporated a 4x4 session once a week alongside my Z2 and weekly short hill sprints. I've noticed however that my VO2 goes down a point every time. It also does after races. Why is this? Globally my V02 has been stable over the last few years. Im using Garmin watch.

is 40-45 mpw too much for someone moving into 9th grade? is a 10 mile progression too much? I usually run 30-35 miles a week very consistently and usually do 8 mile progressions at 6:40 avg

Love this , you earned my follow I appreciate your content.

Do u stop or walk slow during the break ? Ty

But hamstrings and glutes are the most important muscles when it comes to sprinting?

Doing the Wall Run drill Helps my Forward Lean.

I think of these things in video game terms. But unfortunately it kinda goes against your approach. Just throwing it in here as a perspective. I effectively flip the standard priority and have: main objective - finish sub 3:30, bonus objectives - beat my PR (3:25), get negative spilt, don't bonk. In a way my non-negotiable is probably the easiest thing. It means I've a higher chance of perceived success at the end. But I grant it gives me a get-out from striving for tougher objectives/goals

Should we do this before the run or during the run?

Its all about lots of miles and lte1 and lt2 .

My slowest race in college was after taking a caffeine pill as well. It was also a warm day outside.

Effectively he only got the world record 48 hours before he died.

I stay away from drugs. #GiveMeAMonth #GoRawVegan

Kiptum’s death seems suspicious - a group of men asking his Dad of his whereabouts days before his death, but unwilling to say who they were. Kiptum and his coach also believed to have been persued by a group of men at speed before losing control of his car. Even his Dad wanted a full enquiry into his death. Very tragic death of an immensely talented young man destined to be the first to go sub 2 hours in an official marathon. RIP Kelvin Kiptum.

You lost me at the cow analogy. Jokes aside, great job and whatever you are doing, is working for you.

I end up spitting. Do you hold your tongue down? The noise is from the throat or the mouth? Thanks