Average Runner Trains Like An Olympian For A Week | Ep 1

What happens when an average runner trains like an Olympian for a week?
Watch as The Running Channel’s Sarah takes on a training plan set by our resident Olympian Andy Baddeley. Andy made his Olympic debut at the Beijing 2008 Olympic Games and also competed at the 2012 London Olympics in the 1500m. He’s set Sarah a training plan for a week that would emulate his training regime at the time.
*DISCLAIMER* Please do not copy this training plan without first consulting a medical professional or without first building up a sensible base line level of fitness. Sarah has worked alongside Andy in the background to ensure she is ready to take on this challenge.
↓↓ What do you make of the training regime? How does it compare to your own running training? Let us know in the comments below ↓↓
What’s In This Video?
0:00 Intro
0:31 The Challenge
2:30 The Training Plan
4:12 Day One - run 1
6:56 Day One - run 2
9:08 Day Two - run 1
10:48 Day Two - run 2
12:30 Day Three - run 1
15:32 Day Three - run 2
16:56 Day Three - S&C
19:58 Coming Up in Episode 2
MUSIC licensed by Artlist:
Pegasus - LuxInspira
Al lAboard - Sandy Pierce
A Way Out - Raz Burg
Closer Levels - Ben Fox
In Between - Ben Fox
Waterfall - MILANO
Thank you to our partners:
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Zwift - www.zwift.com/
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[@runningchannel]

What do you make of the training regime? How does it compare to your own running training? Let us know in the comments below 👇

[@ezekielanderson9055]

I'm a 1600/800 meter runner in high school and this is similar to my training during base phase. Tho I don't do doubles often.

[@jadecoley]

I love to doble up, but I usually injure myself from over doing it. So, I joined a triathlon club, now I can doble up with different disciplines, giving my running legs a break. ( I'm almost 50 years old, so the body isn't as forgiving anymore) Great video. Thanks.

[@leonstuij9540]

I'm surprised by the lack of shorter intervals. 200m and 400m intervals have been working wonders for me personally atleast for the 800m. A lot of slow running in this regime. I tend to do a lot of intervals quickly with a lot of rest inbetween. Also plyos

[@ezekielanderson9055]

@@leonstuij9540 That was probably Andy's training during base phase, so there's not much speed work.

[@hairyairey]

@@jadecoley what are your shoes like?

[@iiiii655]

If she gets through the entire week without injury I will be amazed. Give her a ton of credit for her effort.

[@runningchannel]

Thanks so much! Sarah did a lot of training ahead of this week to build up her fitness so she could cope with the amount of running and avoid injury. Thanks for watching 😊

[@Matt-ks7bp]

Life lesson; don't tell an Olympic Athlete that their event is easy! 😂

[@runningchannel]

Hahaha - 100% YES, Matt!

[@hanphilnoffz8827]

Don't tell college athletes event is easy too

[@nobogiedr]

@@hanphilnoffz8827 real tough. Go read some and not worry about working. College tennis was the most fun

[@lucaswhite-wd8ro]

Fr tho

[@yannikbaltes3552]

This sums up the life of a professional athlete pretty much. A lot of people have the idea, that being a professional athlete is so easy, you just have to train and do the thing you love all day, right? Well its absolutly not. Added to that, most athletes started training when they were pretty young and comitted to this life for a very long period of time, no parties, no going out, no alkohol, always getting ur nutrition right, wich in some cases is even harder in terms of the mental side of things, then the physical. Huge respect for this effort, Sarah. Super hyped for Episode 2.

[@runningchannel]

Thanks so much Yannik! Couldn't agree with you more - there is so much effort that goes into this type of training. Thanks for watching and see you tomorrow 😊

[@bridgemasterx]

Sarah is just such a natural presenter. The 2nd run of a double is always so much harder mentally. All that tiredness accumulates across the week, and the challenge really becomes a challenge in that home stretch. Great video.

[@runningchannel]

Thanks so much 😊 Glad you enjoyed it!

[@Beate75]

Thank you for being so relatable, Sarah! I especially like the parts where she eats the cookies and also highlights the mental part of this challenge. Most of us tend to be so hard on ourselves.

[@runningchannel]

Thanks so much Mary 😊.

[@dtrjones]

"Most of us tend to be so hard on ourselves." - Haha speak for yourself (gets Icecream out of fridge!).

[@tomrankin4530]

Sarah, you are an inspiration for all of us "average" runners. Thank you for doing this quite difficult training program. I personally think there are too many double workouts but it is only for 1 week (easy for me to say?). I do think the mental challenge is tougher than the physical part and you are overcoming the adversity. Nice work!

[@runningchannel]

Thank you Tom!

[@hanphilnoffz8827]

Also Sarah you are inspiration to above average runner to become pro

[@inspector_dave8786]

This was so good, I cannot wait for episode 2!!

[@runningchannel]

Thanks so much David! Tune in tomorrow at 1 😊

[@pushinghumanstupiditylimits]

I think it’s very tough on the mind & body to juggle such trainings with work &/ studies. Superb efforts and willpower, Sarah! 👍🏼

[@runningchannel]

Absolutely and just goes to show how hard it is for some of these athletes to keep training and have a relatively normal life. Thanks for watching! 😊

[@marykalter13]

Omg I got so nervous when I saw you go out at night when it was already dark, but props to you. Definitely make sure you're being safe, though!! This is just one woman to another

[@runningchannel]

Thanks Mary! And yup - that bright yellow top is definitely needed on dark nights for sure 😊

[@michaelrheiner2415]

Very proud of your effort and commitment! You mentioned several times about the mental side of the challenge, and that is the most challenging part. Making a choice to simply do it can be a big leap for many. And yet, efforts like this, over time, get simplified and broken down to “just do it” and move on. The ability to do difficult things does become easier over time the more you continue to “just do it”. Not because the nature of the activity is an easier, but rather because you mental capacity improves. A year ago I built up to and then committed to a 40 mile a week running schedule. I had two “rest” days (I’m older, at 52 at the time) that I used for walking. By my run lengths were 6,9,4,14,7. All with their own mental challenge. But when you compete difficult things, it forever changes your belief in yourself. You know you can trust yourself to see hard things through. I have no doubt that at the end of episode 2 you will be at a much more confident place....a place where there is an inner peace and confidence knowing that you can take on other difficult things and as long as you don’t talk yourself out of it, you narrow your focus, and you just do it...in the end you will continue to grow in knowing that you can, without question, take on challenging things where your may not have all the answers but you know you can just figure it out and do it. This challenge is not about running...it’s about learning to trust yourself to do very challenging things. I’m proud of you.....

[@runningchannel]

Thanks so much Michael - those are very wise words indeed 😊

[@gary6514]

Sarah you are a very brave lady. I had an attack of plantar fasciitis just watching this video!!!

[@runningchannel]

Hahaha 😂 Thanks for watching Gary!

[@mememe0199]

Well done Sarah, you were amazing! Incredible effort and very eloquent how you described the challenges. You're a fantastic runner and presenter !

[@knightmare7850]

I love Sarah so much. Her talks that she has in her runs are so therapeutic for me. Sometimes I feel like maybe I’m not good enough because I’m not a pro or not at my best…thank you so much for this cintent

[@dectracker]

That is a absolutely brilliant video. She is is class just love how honest she is. Brilliant

[@aprilmunday1152]

Well done, Sarah. I'm impressed that you kept it together when you discovered that there wasn't a rest day. All the running is also impressive.

[@miriamsalo7123]

Great video! Well done Sarah getting through the first 3 days. Can't wait for the second video!

[@runningchannel]

Thank you!! 😊

[@hayleygardiner2531]

I love how relatable you all are on this channel - thank you!!! 🙏🏼👏🏼💪🏼

[@runningchannel]

Thanks so much Hayley 😊

[@constanzereutemann6794]

Great challenge and well done, Sarah. Especially those morning runs...plus drills and strides

[@runningchannel]

Thanks so much! 😊

[@stevengrimley]

Really cool video (or experiment 😂). Well done so far! Looking forward to part 2.

[@runningchannel]

Glad you enjoyed it Steven! And thank you 😊 Tune in tomorrow at 1!

[@nobogiedr]

After a year of back pains that hindered my running, it's great watching the videos and hoping to get back to where your at....🏃‍♂️

[@gcrem1]

Amazing stuff Sarah!! Really capturing the ups and downs of the amateur runner. Doing great 💯🏆

[@runningchannel]

Thanks so much!!

[@priscilladitoma6381]

Well done Sarah! Keep going and never give up, you are doing great! Can't wait for Ep 2 ;)

[@runningchannel]

Thank you so much Priscilla! Thanks for watching and see you tomorrow 😊

[@ifonly4486]

Well done Sarah. I can't wait to get up every morning and go for a run. Running soothes my struggles. Double days feel like xmas ! If i could run all day every day i would !!

[@MrBraindead101]

Brilliant video, thanks. Looking forward to part 2.

[@runningchannel]

Thank you 😊

[@kingsley6236]

Loved this video, just thought it was great seeing Sarah presenting on her own. But the best was seeing her eating biscuits in the office after the treadmill. It made me chuckle because I do that too!!!! Massive respect To Sarah for doing such a tough first solo video, she is a great presenter line up asset to the already great team. Looking forward to seeing her do more, she’s ace!!!! (Love her dog too btw)

[@runningchannel]

Thanks so much Kingsley! We all loved the custard cream moment too! 😂

[@carlwhitley9591]

Great content - well done Sarah and looking forward to part 2. Doing that, plus all the other lifestyle adjustments just shows the discipline needed for elite athletes.

[@runningchannel]

Yes, absolutely Carl! Thanks for watching 😊

[@Marktburgess]

Thank you Sarah for being so honest as your times seem similar to mine and the mental battle that you were already facing after day 3.

[@runningchannel]

Thank you Mark!

[@jadecoley]

Well done Sarah! Great video. Of course you can do it!!!!!

[@runningchannel]

Thank you Sam 😊

[@chole18]

Such a cool video, I gotta try a double day soon! So excited for episode 2! Go Sarah we believe in you!!!

[@runningchannel]

Thanks so much Chloe!

[@paulblackburn560]

Love this, I can’t wait for episode 2. 😀😀

[@runningchannel]

Thanks Paul! See you tomorrow 😊

[@Octavi0ht]

Really love this, that physical and mental barrier that is leaving the couch or just open the door to go for a run. Im so into the next chapter!

[@runningchannel]

Thank you!

[@SamHerbert50]

You’re doing amazing Sarah! I just wanted to give you a hug and tell you You Can Do This!! You prove to people like me (normal, everyday runner/plodder) that we can all do more when we push. Love watching these videos - all really inspirational 🏃‍♀️x

[@kimberlymorris5934]

Sarah is a star! I enjoyed this so much. It made me feel better about how sometimes my running seems so hard and I’m breathing hard. Sometimes I feel so tired but still need to go run. Of course some runs I feel great but hearing how Sarah felt, and that she didn’t always want to run and hearing her hard breathing made me feel more like my own hard training experiences and hard breathing are normal when a person is pushing themselves. Thank you so much for sharing this!

[@runningchannel]

You are so welcome Kimberly and we're really happy to hear it's helped you! 😊

[@kyriee.2717]

Thanks for the excellent training video! You are a very brave woman!

[@arrontrevor7086]

Well done for the first three days Sarah. Looking forward to seeing part 2 :)

[@runningchannel]

Stay tuned for tomorrow at 1pm!

[@chambobs]

That was amazing. Really great. Well done. Enjoyed that.... keep going.... 👏👏👏

[@runningchannel]

Thank you so much 😀

[@Arid379]

sarah what a lovely vlog. no pain no gain. love it. i want to see more of your lifestyle. its awesome how you are enjoying this style of training.

[@irisr4536]

Enjoyed watching this, well done Sarah!

[@runningchannel]

Thank you 😊

[@Tonyr2]

Nice one Sarah. Love some of those comments to camera! Made me smile. Can't wait for episode 2 tomorrow. 👍

[@runningchannel]

Thank you Tony! Thanks for watching 😊

[@jjsmummy3358]

Respect Sarah, I don’t think I could do it, can’t wait for episode 2

[@anbarazen]

Good one... really enjoying this... cheers

[@mebansiewdornongrum3147]

I also love running as much as I can... Love this. Keep it up folks.....

[@peterwoodhead8567]

Love the video, super presenting and nice to have the realism in it

[@runningchannel]

Glad you enjoyed it Peter! Thank you for watching 😊

[@dabascom]

Well done, Sarah! I shed a tear with you 😢. I can't wait for episode #2. Have faith that in the journey you will grow stronger.

[@runningchannel]

Thanks so much Daphne!

[@BigBoy-lk2gj]

9:25 - 9:29 is the biggest mood I have ever seen. Definitely me before the session compared to halfway through!

[@daltonruns5221]

Way to get it done Sarah!! We don't realize what professional runners deal with in their training cycles. You did an amazing job dealing with the mental and physical demands of this challenge. You rock!!

[@runningchannel]

Thanks so much Dalton! Yep, Sarah did brilliantly! 💪💪

[@karimomar483]

That is very inspiring watching you do all this effort to prove something only you know it , I'm very proud of you . God bless you . Greetings from Egypt

[@parttroll1]

I admire your determination and commitment to do this challenge. I’d be lucky to do 2 days of that routine. Yeah there’s no short cuts to being world class that’s for sure.

[@runningchannel]

Thanks so much Craig! Yes, Sarah was an absolutely trouper taking on this challenge. And it just shows how much dedication it takes to be a professional athlete 😊. Thanks for watching!

[@paulblissett1674]

Great video as always .. good work Sarah 👍

[@runningchannel]

Glad you enjoyed it! 😊

[@andypegg8239]

Amazing Sarah well done.

[@leemooney9200]

Impressive effort Sarah, great videos, highs & lows.

[@runningchannel]

Glad you like them!

[@dawnwoodward2228]

Day 3 and I just can’t be bothered 🤣, keeping it real- I love it.

[@runningchannel]

Haha thanks so much for watching Dawn!

[@Alastair510]

Sarah is a great presenter. relatable, clear and articulate.

[@mmj1342]

"Morning! It's Day Three. It's very early; and I can't be bothered." haha classic!

[@michaelgoode9555]

Total admiration. That is so tough and we've only seen the first three days. At the start of March I swapped my stale three runs a week for four runs but replaced one run with an intervals session and added a long, slow MAF type low hr run. After week 1 I was ready to chuck it in but now, after 3 weeks, I can feel the benefits and see the improvements on my Garmin stats. The most noticeable are the increase in my VO2 and the reduced hr levels on my steady longer runs without a sacrifice of pace. I'm looking forward to my recovery week but wonder what Garmin will make of a week of reduced activity after three weeks of increased input.

[@runningchannel]

Thanks so much for watching Michael and well done for the improvements you've made to your training! 😊

[@michaelgoode9555]

@@runningchannel Sort of struck lucky in that I had my first vaccine dose yesterday during my recovery week and it was a rest day. Was hoping to be out today for a gentle low hr run but not feeling great so will rest up. I ache all over, am congested, have a background headache and a sore arm. At least it is my recovery week so no harm done!

[@tomvasey9984]

Thank you for being open and vulnerable with your experiences. Loved this content 🤩

[@runningchannel]

Glad you enjoyed it Tom! Have you got any suggestions for our next challenge?

[@tomvasey9984]

@@runningchannel fastpack adventure?

[@jessiejye1182]

waiting for episode 2...u go girl🌹💪🏃‍♀️Sarah

[@HazlemereHong]

5 double days! Credit to Sarah and loved her with a biscuit in hand before her S&C session. Can't wait for part 2. I will use some of the workout for my training.....4/5 runs a week but defo no double days though.

[@runningchannel]

Thanks for watching! Yes, the biscuit squat is brilliant 😂. Don't forget to tune in tomorrow for part 2!

[@lisapoulsen5452]

Well done, Sarah!! You had that moment of realization as to how much physical AND mental strength that goes onto elite training. I admire your strength and perseverance for the first half of your week. I noticed you didn’t get that massage...that would have been the best part!! 💆‍♀️ ☺️

[@runningchannel]

Thank you Lisa! 😊

[@amandaperri5962]

You guys have such great videos. Thank you!!!!!!!!

[@runningchannel]

Thanks for watching!

[@oliviaflanagan2557]

I really felt the vibe at 16:35 😂😂😂 Amazing video, and a really important point about body positivity 💖

[@Adiusza]

Go for it Sarah :D, and I think this is a right moment for #TeamSarah , good job :D

[@fatrunner]

Great video, well done Sarah, you've got this!

[@runningchannel]

Thank you so much!!

[@leeadams2413]

Graet challenge for Sarah. It's getting out of the comfort zone. It always amazed me how I found the time and energy to train and race with a full time job and everything. Where now I just want the couch. Great content

[@runningchannel]

Thanks so much Lee 😊

[@krisjb1]

Good Job, you’ve inspired this average runner in the Rocky Mt’s of N. Utah to improve! Thx!!!

[@runningchannel]

Awesome! We're so happy you've been inspired 😊. Thanks for watching

[@davidbreen7466]

Well done, really hard to balance everything. Looking forward to the next episode.

[@runningchannel]

Episode 2 is here! kzbin.info/www/bejne/gpfQkGiiitGmrJI

[@emilyneira9911]

18 and been running for 3 years. I really want it to take it to the next level I love this!

[@bighands69]

Go and join an athletics club if you have not already done so.

[@tomislavherceg6222]

Well done Sarah! Can't wait for episode 2.

[@runningchannel]

Thanks so much Tomislav! Have you got an idea for our next challenge?

[@tomislavherceg6222]

@@runningchannel Hmm... Maybe "average runner vs. average dog" race? :)

[@c.g3692]

Millions of congrats to her... Must be very hard on her and she will be amazed of the profits after all that is accomplished... BRAVO !

[@markg99]

Loved this video! 😁👍🏻

[@chrismoore2971]

This is actually amazing. One thing that you eluded to but didn't really go in to much detail about was how much you were eating and (hopefully) sleeping. You did look quite tired by the end of just day 3. I bet you were eating the puppy food! Looking forward to watching episode 2 later!

[@littleoldmanrunning105]

Remember Sarah, that when you are done and ready to quit, you still have about 50% left in the tank. it will be hard, it will hurt, probably quite a lot. But the pain is not forever. However completing the challenge is! When it gets tough and you want o give up, just remember that you have a whole community on your side cheering for you all the way, wanting you to succeed. With us on your side, how can you fail? ;-)

[@clareb5684]

Loved this video with Sarah! Hopefully she'll do more in the future if this hasn't put her off!

[@runningchannel]

Thanks for watching Clare and I can confirm Sarah is still running! 😊

[@gwilymeades]

Of course you feel OK. Intervals make you feel amazing! Great work by the way

[@runningchannel]

Thank you so much!

[@michaelrockow5461]

I don’t like running early - but I like running after work even less, so off I go at around 6 or 7. When the kids were little, before school was the only time I could guarantee that I could run, so I got into that habit. It is tough getting out of bed, but knowing that I can come home from work and collapse on the couch is often priceless. As for doing 2 runs in a day - essentially every day - is...wow. You have my respect for trying it. Good luck in episode 2.

[@runningchannel]

Thanks so much Michael and great to hear you've found a routine that works well for you 😊

[@eddiescott747]

I loved this video! I know if this was me and not sarah my tib post tendon would flare up at the end up of the week! 😂 Andy how often did you get complete rest days ? If any 😜

[@DavidJones-ek9zt]

Great effort and what a tough challenge. Looking for to episode 2 👍

[@runningchannel]

Glad you enjoyed it David 😊. Have you had a chance to watch episode 2 yet?

[@DavidJones-ek9zt]

@@runningchannel - just watched episode 2 and awesome, well done to Sarah that is tough and challenge you mentally and physically. Superb 👏🏻👏🏻👏🏻

[@sming47]

Hi @The Running Channel great vid. I think Andy should of included his clean training diet for the week and a week or two before as well; this may of helped Sarah's body prep better for the challenge.

[@williammorris7895]

Awesome job, very inspiring :) Just don't be afraid to pull the plug if the regular pains feel like they're becoming injury pains. There's no shame in playing it safe! Well done :)

[@runningchannel]

Thanks so much William and we couldn't agree more. Sarah was very safe in building up to this sort of training beforehand to try to avoid injury.

[@florent1611]

Thanks Sarah for sharing that challenge :) I am an Olympian (marathon) and I have been training for years beside my full time job. The most difficult thing is not to do all the trainings but to spare enough time to be able to recover week after week 😓 And right, for the 2nd run, never come back home before doing it otherwise it is almost impossible to go out again 😅

[@runningchannel]

Thanks for sharing Florent! And well done for keeping up with your training whilst working full time!

[@deehackner5078]

Great job Sarah! You can do it! 👏👏👏

[@runningchannel]

Thank you Dee!

[@JRMess1]

Awesome fairplay!

[@danielengel1295]

Good job.....I have learned that running and training has so much to do with the mental aspect... once i get focused i can go on and on. But on days that i cannot find that zone its very hard to focus. Usally takes 12-13 minutes to find the mental clarity AKA focus and then i can just go go go. Love the channel. I know you can do it......

[@runningchannel]

Thanks so much for watching Daniel, and you're right - it's just about getting into that zone 😊

[@paulstirk4964]

Well done. You're doing a great job.

[@runningchannel]

Thank you!

[@emmettdelly441]

Wow, that amazing! When is Ep 2?

[@runningchannel]

Tomorrow at 1pm!! Stayed tuned

[@geofftoscano6804]

What a lovely personality Sarah has! I hope she’s going to appear more often. Oh boy, she’s got her work cut out but, hey, no pain no gain! As I run for the security of my sofa!!

[@runningchannel]

Thanks so much Geoff! Don't forget to tune in tomorrow for part 2 😊

[@AdamTangoHolland]

Respect and well done! This is something I definitely would give a go. Would certainly be interested in the overall results for me

[@runningchannel]

Thanks so much Adam!

[@LUMIGOCHA]

Great job Sarah in giving a bit more of you to complete each routine, day. Mind-Body connection is the key really. So props to you. What watch is she using btw? Thanks.

[@runningchannel]

Yes! Thank you! Sarah uses the Garmin Vivoactive 😊

[@tsesasha]

amazing challenge and Sarah did her best! what's the program that was used to the outdoor running, btw?

[@andrewtse7273]

Great video. Invaluable experience for an ordinary person.

[@runningchannel]

Glad you enjoyed it!

[@johng4150]

I run or try to run 3 times a week and what Sarah is doing is great. I give her credit for giving it a great effort and being honest. I fight some of the same thoughts when running. Sometimes I want to stop and then start running again. I know I can but it seems to me to be cheating if you stop. AND you don't get to make sure your time is right without having to add in paused time. I'm 63 so trying for the 9:00 mile. I am hovering around 9:05 or so. But Sarah! Keep going! You can do this. I look forward to the next video and your completion. I knew there was training for the professionals but didn't realize how much.

[@richardedge9399]

Tough to do two runs a day, just finished first part and Sarah is doing fantastically well, getting on with it. Should be very proud of what done. And may I say great presenter, v natural

[@runningchannel]

Thank you Richard! 😊

[@zirieb-adelkateb8888]

This one particularly touched my soul n spirit...give thanks lovely Sarah...❤ de Paris 🗼 🙏

[@runningchannel]

Awww thank you so much!

[@zirieb-adelkateb8888]

@@runningchannel no, thank you TRC. Sarah litterally brightened my day. Her personality is so awsome..and her mind strenght is on point. Trully my first good hearted laugh of the day. It's Coming from and every day 45 year old long Runner. Despite alot of injurys due to my old job (military) , 3 bulging discs, 1 busted knee, 1 busted shoulder, 2 busted anckles....but, no quiting In us. Still pushing daily. 24/7/365. Strava is my witness lol. Thank you so much again for entertaining us. ❤ from Paris. Much love and respect.

[@JEKYLLHYDE123]

Really like this kind of video

[@smally8499234]

Good effort, certainly mind over matter. Once the week is complete can we have a full set of the training, I'd like to give it a go.

[@fahim113]

That is brutal! Just thinking about athletes who suffer injuries after months of this training right before a major championship, then have to pick themselves up and go again. Respect

[@runningchannel]

Thanks for watching!

[@rowiekinz]

Sarah is such a great addition to the Running Channel team! Go Sarah!

[@runningchannel]

Thank you Rowan! 😊

[@TheBlackberry36]

Don't know how she's not injured but a superb effort. Looking forward to ep 2!

[@runningchannel]

Thanks for watching! Yes, Sarah built up her training gradually for a few weeks before she tackled this programme to help avoid injury.

[@amilton1015]

Great team. Thank you champion

[@runningchannel]

Thanks so much 😊