Great question! On the whole, if you miss a session, just carry on with the program as normal rather than trying to squeeze it into the rest of the week. However, in certain scenarios it may be worth swapping the missed run for a run planned later in the week if it was a key session at that time. An example could be during a lactate threshold focused block where the priority sessions are tempo runs. If you had one planned for Monday and missed it, it would be worth swapping out an easy run later in the week with said tempo run. Hope that helps.

@reluctantfellrunner same to you mate!

@spaxcore Glad you found the video useful! Your ultra goal sounds epic! Definitely keep me in the loop when you're looking to do it as would love to follow. If you need any help with anything specific to your training, don't hesitate to let me know.

​​@@leebradburycoachthanks mate. My plan for 2024 is to run this half, run a full marathon on road, run a half on trail, and then run a trail ultra probably 50km. The most prominent thought on my mind for the Via de la Plata is how much continuous running I can do day by day? If I aim for 100 miles a day I could have it done inside of a week, but I'm not sure how realistic that is to maintain. I feel like I know it's possible for me to do an ultra with a plan. But I'm unsure about the back to back nature. I'm UK based so I may be in touch on a professional level for some coaching.

@@Spaxcore Good plan on the build up races and gaining experience at various distances. On the Via de la Plata challenge, I'd look at around 50-80k per day as that will be realistic to achieve each day and allow for some recovery to allow for longevity over the course of the distance. If you consider that pro ultra runners will usually complete a 100 mile race in 18-24 hours depending on the terrain, you may struggle to hit 100 miles each day, I'd also argue you'd struggle to recover adequately to continue that effort day after day.

@@leebradburycoach of course. I guess it's totally unrealistic to push the limits over that distance. I'll actually be walking the route in March so hopefully I'll be able to get a feel for how well I could run the stages on that trip too. Thanks for your advice.

Glad you found it useful! If you want me to go over anything specific to help you, don't hesitate to ask.

Thanks for the feedback! It's the same approach I've taken for my own training too.

@Boygenius81 thanks! Glad you're finding it useful!

@nickyRavioli I'll upload a quick video on it today. In short, leg workouts should be done on the same day as higher intensity running days (if you can do double sessions) to maximise recovery. If that's not possible, do leg days at least 24 hours before or after a higher intensity run session and ideally not the day before a long run.

@@leebradburycoach - Thank you 😃💪🇺🇸

Thank you! Hope you find the rest of the series useful! Let me know if you want me to cover anything specific to help you as a runner.

Can you also look at adding chapters to future videos as well, they are really useful when talking about multiple topics/ sections / ideas in a video.

@@MattSeymour Thanks for the feedback mate. Will definitely look at implementing chapters going forward. I'm currently homeless at the moment with a lot of my stuff in storage as we prepare to go traveling in Jan, so haven't got out running as much over the last month hence the lack of assets. However, that should all change in the next few weeks and it certainly will once traveling. Glad you're finding the videos useful.

Thank you mate. Any questions or expansions, just shout.

Glad you found the video useful! Let me know if you want me to cover anything specific to help you as a runner.

Glad you found it useful! If you want me to cover anything specific to help you, just let me know.

Thanks for subscribing and sharing your macro breakdown. Like I said in the video, if it works for you keep it going! Just be flexible as your weight changes and keep adjusting. Good luck on your running journey and let me know if I can help at all.

Thank you! And thanks for subscribing. If you want me to cover anything specific to help you, don't hesitate to ask.

@wallythebus if you send an email to [email protected] I'll send over all you need to know.

Thank you! If you need me to go over anything specific to help you, don't hesitate to ask.

Thanks Lee, sadly not in the same league as yourself at 73 ! Currently out of action running wise with a trapped nerve causing a numb leg from knee down, can cycle fine but long runs at the moment are out😊 hoping to build up over the winter , have the Grizzly race next March, whilst not an ultra, it is 20 miles of tough terrain 😊 so that’s my initial target. Some of the stuff you talk about, food, kit etc all fits with the training required, which round here is Quantocks, Mendips Exmoor and Dartmoor, not to mention the Dorset coast😊 thanks for the offer and the inspiration of your videos whilst I am sat on the couch staring at the rain out of the window. Take care mate, happy running and look forward to your posts

@@ianbooth369 Sorry to hear that mate, wish you a speedy recovery and hope you have a great race! Offer still stands if you need me to cover anything specific in my vids to help you along the way.

Thanks will bear in mind 😊👍

I appreciate that type of training can be frustrating and slow, however it definitely will help improve your ability to handle more mileage down the line. There are a few options here though: - Are you increasing your mileage/time week to week whilst in this base phase? If not, you could start there. The amount you increase by is down to your previous experience and current recovery from the previous week. The 10% rule doesn't need to be adhered to if you feel you can progress slightly more or if you feel 10% is too much at that time. - If you are increasing mileage and feel like there is no progression in pace or reduced HR for the same effort or things just generally feeling easier, I'd say you've done enough base building and should look at adding in some intensity now. I'd start off with some tempo work rather than diving straight into max effort intervals. So once or twice per week (separated by at least 48 hours) run 3x8 min intervals w/4 mins rest between each one at your threshold pace (if you know it) or RPE 8. At this hard pace, you should still be able to get a few words out before needing to take a breath and be able to maintain consistency across each interval. After a couple of weeks, look to progress the session. You can either increase the duration of the intervals (up to 20 mins each max) or increase the frequency of intervals. The key is that you don't want to spend more than 60 mins at your tempo effort. So as an example the max you could go to would be 3x20 w/10 mins between each or 6x10 w/5 mins between each. Hope that makes sense. Always take half the interval time as recovery between efforts. If you need any further guidance, don't hesitate to drop me an email [email protected]

hello, I am also returning to running at 50 after 10 years . I can share what helped me. First, after weeks of painful runs I realized I needed shoes with more cushioning, this helped a lot. Second, I learned recovery was a must, taking days off helped me so much. Four or 5 good days a week running are better than 7 days shuffling. Third, because of weight gain, weak legs, and tightness speed workouts seemed impossible so I focused on hills. Hills gave me strength and improved my speed. Fourth and last, when I was younger I could run a half marathon without taking a drink, now I do my long runs on a loop course so I can stop every couple of miles to get a drink and/or energy snack. These short breaks allow me to maintain a good even pace throughout the run. Hope this helps.

@@matthewgordillo2084 Thanks for sharing your return back to running! If you need any guidance from me, don't hesitate to ask!

Thanks for subscribing! Glad you found the video useful. If you need any specific questions or content covered in my videos to help you with your next race, don't hesitate to ask.

Really glad you found it useful! If you don't have some adjustable dumbbells, I'd recommend them for your at home training to progress load in the future. Doesn't need to be crazy heavy, but it will help you become more resilient once you've adapted to bodyweight/bands. You can usually pick up a set for around £40-60. Here is an example off Amazon, but you can get them at places like Argos too. amzn.eu/d/3U8ukEg

@@leebradburycoach thanks for the tip much appreciated

Hi Alex, thank you for the feedback and glad you enjoyed the video! In terms of the packs I use, I have a Raidlight 12l vest which has been great, but you can't get it any more as it's old school (has holders for solid bottles rather than soft bottles). I also use a OMM 25l classic for bigger stuff which I used on MdS and the Spine Challenger and is an awesome pack. I've just bought a Montane Gecko 12l to replace my Raidlight but haven't used it yet. Supposed to be a great vest though. Hope that helps.

That's a great question! I'll do a quick video on it today and post it on here, but as a quick summary. Mental toughness is a skill like any other that can be learnt. Mine was developed initially during my time in the military, but it can be developed by graded exposure to challenging situations or getting out of your comfort zone on a regular basis, understanding your emotional response to it and adapt. This means that when challenging situations do present themselves (such as going for a long run in the dark), you don't pay it a second thought. Now I'm not saying that you still don't have times where you can't be arsed, but the more you've developed the skill of embracing adversity by exposing yourself to it, the more likely you are to push past those thoughts and crack on with things. An example was at MdS where I saw runners literally struggling to deal with camping and getting up early to cook a meal on a stove and clean their teeth so were already in a negative space before they even started running! It could have been easily resolved by exposing themselves to that environment prior, even if it was just in their back garden in a tent. The other big aspect I think a lot of people overlook when it comes to consistency (i.e. discipline) is having a strong emotional connection to the race or event you've signed up to. Ultra running is fast becoming similar to road running in that everyone seems to be racing every month or every other month. It most likely means that some races are being entered just because they think they should race or because someone else is doing it, which aren't strong 'why's' and therefore when times get tough, training will likely slip. I do 2-3 ultras a year max. I select races that scare me or that are conducive to me testing my physical/mental ability at that time. 6633 had been a bucket list race for me for years. I was shitting myself the whole time in the build up to it because I had such a deep connection to the race and gave it the respect it deserved. That kept me on the straight and narrow when it came to training over winter.

I try to make things as easy for myself and as routine as possible. That way I can't find an excuse. If I'm going for a early morning run, I'll lay out my kit the night before, so all I have to do is get dressed and run. On the run, I'll pickup where I was listening to a podcast or an audiobook. Then when I get back, I'll already have a treat, a drink and some recovery ready for me. It only takes a little preparation, but can make a big difference to getting out.

Thanks for subscribing! I coach a few runners aged between 50&70 hitting ultras, so you can definitely do it too! If you want me to cover anything specific that you will find helpful, please let me know.

90g is now the gold standard within the ultra running world and is advocated on the ultramarathon coaching course and by top coaches such as Jason Koop. I've had at least 2/3 of my athletes build unto that level and noted a huge improvement in overall performance. You're absolutely right, it is a lot, but can be trained over time. I've personally always used whole foods with great success on every ultra from MdS to the Spine Challenger. Caffeine can definitely ruin a race if not practiced beforehand (that caused me stomach issues too during the Spine Challenger), but again, some athletes I coach thrive on it a various stages in a race, especially when running through the night. That's the beauty of nutrition though, it's very individual!

Thanks for subscribing! I will definitely make a video showing some variation on what 50g looks like, thanks for the suggestion!

I will take a look at that for future videos! Thanks for the feedback!

Absolutely! I'll keep posting running and training!

Sorry for the delay run replying! Been manic with selling the house etc. Thanks for the feedback mate, really appreciate it. My last week in Cumbria this week! Visited Seoul for a CrossFit comp back in 2013 and really enjoyed my time there. Anything you want to see in my next video to help with your training?

@leebradburycoach no need to apologize lad. I know very well how intense and stressful it is to not only move house but to migrate to a whole different continent. Hope you've had a good final week in Cumbria and managed to get out. I can't think of anything I'd like discussing in a video. I'm still settling in myself. The only running I've been doing is 5-10km circuits around the Askam, Roanhead, and Dalton area, and FordPark Run.... I'd love to hear recommendations on your favourite fell runs that I can have a go at? Ps... hope the big move goes/has gone well :)

Hi Phil, thanks for the subscribe mate! I'm doing all good here, just prepping for a move to New Zealand at the end of the year! Hope your training is going well.

@@leebradburycoach oh wow. What a fantastic country! Hope the move goes well and you continue you document your running over in NZ ;)

I mean......I'd be interested in exploring that haha.

Hi Rachel, we haven't moved yet, looking to head out at the start of 2024. Exciting times ahead! Are you out there?

@@leebradburycoach That's super exciting! 2024 will be here before we know it lol. Yes, we live in Lake Hawea - about 12km from Wanaka... time to start transitioning your miles to kms 🤣 All the very best for this adventure - looking forward to any vlogs you guys do on moving here.

You're making me want to buy another pair of Torrent 2. My pair have over 1000km in them and I still enjoy wearing them, but they are clearly past their best.

Cheers mate! Glad you found it useful! Any questions at all just shout.

Glad you enjoyed the video! Long runs are still a valuable part of ultra training, but a singular distance is not going to guarantee success

The water is at the very start of the Wadi Wurayah trail. You can even drive upto it in a 4x4. When I was there back in 2013, it wasn't very well looked after with rubbish and graffiti,, however I know they closed the area for some time to repair and regenerate so it may look very different now.