5 SPEED WORKOUTS TO IMPROVE RUNNING FORM & EFFICIENCY// Autumn of Speed Pt 1 // Sub

[@chriswhite-gloria8318]

The production just keeps getting better! Mates and I reckon you've hired somebody at this point 😂

[@global-runner]

Ha ha. That’s very kind of you!! I actually really enjoy the process of making the videos so I don’t think I’ll ever hire anyone.

[@Gufenaugh]

Inspiring as usual.

[@global-runner]

Thank you!! I appreciate you reaching out and letting me know! Means a lot!

[@kazchandler2074]

I love your speed sessions around the track especially the pyramid one with those amazing times ❤️ Brings back so many wonderful memories of the hours I spent pounding round the track when I was competing in sprint races eons ago! Isn’t it great when you forget your watch (or in my case forget to start it!!) and just run for fun :)) You are really inspiring me to do a track session now! Look forward to the next update!

[@global-runner]

Yeah there’s nothing quite like banging out some speed sessions on a proper track!

[@mrdavester]

Thanks you for the inspiration.. i immediately went out and ran an all out 400m. 67 seconds.. 3 seconds better than when i last tried 5 years ago. I'm trying to figure out how to get faster.. stuck at the 20min 5k wall.. Snuck one last 5k race in last weekend and ended up a little slower, despite all my training. But i still got the second place engraved mug and it was a blast. I think i'm just going to sprint up hills for 3 weeks, then head to the gym for the rest of the winter..

[@global-runner]

Thanks for the comment! 67 is fast!! You definitely have some speed there!! Sounds like you need a bit of a rest. But also sounds like you have a good plan. Shake it up with some hills and then train over the winter. I’m sure you’ll come out firing in spring! I like to run a bit faster on the treadmill and break it up. Maybe do 5x4 mins at 19:00 5k pace. Then 5x4 mins. Then 3x6 mins. Then 3x7 mins. Then 2x10 mins etc etc.

[@ampgb223]

Nice video, awesome scenery, like the idea of doing a time session rather than distance. I will definitley try that.

[@global-runner]

Thank you! I appreciate your comment! I definitely think it takes the pressure off…!

[@FlekaZzz]

Love the vid! Keep it comming :D

[@global-runner]

Thank you!!! Appreciate it a lot!

[@koks39.]

Great video again. Love the data shown on screen.. Did you get an entree for spring marathon yet? Ran Amsterdam marathon yesterday myself! PB 2.49.02. Sub 2.50 aged 40 just doesn’t sound as good as your series 😂 but I am happy!!

[@global-runner]

That’s amazing! Congrats! Sub 2:50 is a huge accomplishment. Well done! I’ve entered Barcelona as a backup but I want to see how things pan out…! :)

[@koks39.]

@@global-runner thanks! I asked the R’dam organziation about entry for fast runners. They responded with >2.30 after 1st april 23. I asked if your 1.14 half marathon can guarantee as well. Just thought let’s ask since I like your marathon series a lot 😁 If they say there is a possibilty I will email you. Jurrian Koks

[@global-runner]

@@koks39. Wow! Thank you! You guys are all so amazing. I tried Rotterdam and they were extremely nice but they said no. I just need to get faster…!! :)

[@Neilly671]

Happy first day of snow =D

[@global-runner]

I know!!!! I’m hoping it doesn’t settle so I can get a few more track workouts in…!!

[@r_unner_G]

Great video. Gonna try that 300s session tomorrow 👍

[@global-runner]

Thank you! I love that one. Long enough but not too long. You can really open up the engine!

[@jeffmather5594]

Great footage. You are looking smooth!

[@global-runner]

Thank you! And that’s a very nice thing to say. Interestingly I dip my right shoulder quite significantly. But not my left. I’m working with Tyson the physio to try and correct that if possible. But I love banging out some speedy reps. It’s what it’s all about! :)

[@jeffmather5594]

I’m currently in ultra training but I need to get back to this. You’ve inspired me to hit the track

[@global-runner]

Is it the best session for me at the moment? Probably not. But it’s so much fun!!!!

[@roncraig3582]

Great sessions! Impressive results. Hard work pays off!

[@global-runner]

I’m trying speed while the weather is good and then I’ll hit the miles. Annoyingly it snowed today though!! :)

[@roncraig3582]

@@global-runner snowed a lot here. Still got out on the trails yesterday 🙂 it takes a lot for me to submit to the treadmill 😂

[@global-runner]

@@roncraig3582 I hear ya! It’ll be gone by this afternoon hopefully. I’m not willing to give in to it yet!!! :)

[@MusicChristo]

Snow already 😅. Its 11-12 C in Oslo, Norway. 5 days till Frankfurt marathon, so heading out for a short blast at the track!

[@global-runner]

@@MusicChristo I need to get out of Canada!! :). Good luck in Frankfurt! Let me know how it goes!

[@MikaNumminen]

Nice! Love the instinct to work on the turnover!

[@global-runner]

Sometimes you gotta do what you love. And this is definitely my happy place running-wise! :)

[@mikes5764]

Nice Global Runner, and very useful to know about these sessions to work on speed🙏🏻👌🏻! I assume you program the workouts in your watch before, putting in the time or distance of the intervals, recovery periods and #repeats, but not the speed? The speed you do on feel at, say, 95% of perceived effort, and after the session you look at the average pace?

[@global-runner]

Good question! I don’t program in anything. I just use the lap function on my watch. I really love the track too because I barely even look at pace and run entirely by feel.

[@mikes5764]

Ah, yes I see, thanks, even more easy! I have no experience on a track (or with a club) and should probably give it a try once.

[@global-runner]

@@mikes5764the track can feel pretty overwhelming but once you’ve tried it out a couple of times you’ll probably love it! And you definitely shouldn’t feel overwhelmed!!

[@adriaantermors8122]

I got those Pumas too! Every time I put them on I run so much faster than on my regular trainers. When I think of Calgary, I think of the speed skating hall (skating is very popular in the Netherlands). Do you ever skate, as cross training or otherwise? I know many speed skaters also do running and cycling, but the other way around is more difficult of course since you need a lot of technique.

[@global-runner]

@@adriaantermors8122 I am a terrible skater. I do try and do xc ski skating (which is great cross training) but again I should be better at that. That said, the streets in calgary today were so icy today that I was basically skating on my run!

[@AaronWillis-sj9zu]

Nice video. Picked up some nice ideas. I love planning but probably spend far too much time overthinking it. Will you do any tune up races? And what would your weekly mileage roughly be.

[@global-runner]

Thanks for the comment! I appreciate it. I think we all spend too much time overthinking things! :) I’d love to do some tune up races but there aren’t many in Canada that time of year. Too much ice and snow! My weekly mileage is usually between 60 and 90 miles (90-150k). But I’m looking to push that up for a short while.

[@AaronWillis-sj9zu]

@global-runner impressive mileage. I'm looking to concentrate on a half this time next year. I have a marathon in spring so will see how the the higher mileage goes. All the best.

[@Davercrooks]

What kind of drone are you using? We have to have them under 250g here in YYC? Interested as they will add another perspective to my vids. Keep it rolling.

[@global-runner]

I mainly use the Neo which is about 135g and it’s so easy to land if you’re near anyone. The only issue is that it’s quite noisy.

[@maxm5967]

Welcome to the light side (kms) 😄 How much do you rest on your pyramid session?

[@global-runner]

Lots! 200m jog which was about 90 seconds. (Sometimes 2 minutes). I definitely made sure I was recovered.