Event-specific training for Running PBs

One of the biggest mistakes I see runners make is ignoring specificity in their training.
If you want to run a PB at your next event, you need to be ticking off event-specific workouts from two months out.
What most people do is a random mix of volume, ambiguous intensity often referred to as “speed”, some group runs (typically grey zone), and then a couple of workouts they found online from Strava, social media or a free plan… that they never followed.
The truth is…. You don’t need to work on your speed
because marathons aren’t fast.
Running a marathon requires the ability to maximally utilise fats, spare carbohydrates, buffer the acidity of lactate production and maintain maximal running economy for the duration of the event. At no point are you required to run ‘fast’.
Tempo running should be a ‘key’ marathon training focus.
The faster you can run without burning your limited carbohydrate stores and generating lactate, the better your marathon performance. Research has shown that the speed you run your tempo runs is the best predictor of marathon performance. Better than VO2max or lactate threshold.
Trying to increase your anaerobic tolerance by smashing 400m intervals won’t be helping your marathon performance as much as long slow miles and some hefty zone 3-4 tempo/threshold workouts. You know, the ones that last over 2hrs and typically have you feeling like you’re super unfit and “could never hold that pace for a whole marathon”.
Here’s what you NEED to do to run your next PB.
Analyse your event. Marathons aren’t all created equally, so your marathon workouts must match your event's demands. The same goes for 5km - ultra.
Write out your skeleton plan from now until the race. No specifics, just “Workout”, “Easy”, “Rest”, etc..
Find some event-specific workouts add them to your plan, and note how you’ll make them fit your event. I.e. flat first half, hilly second half.
Add a weekly high-intensity interval workout that targets a known weakness of yours. I.e. Leg speed, hill strength, etc..
Fill the remaining days with easy zone 1 - zone 2 runs
Stick to the plan.
Once you’ve executed your plan, you can begin to analyse your training and implement change.
Read the full blog - www.drwillocon...
Follow me on Instagram (DMs welcome) - / drwilloconnor
Stalk my training on Strava - link.drwillo.c...
Links and resources to help your running.
1. Steal my formula for smashing mind-blowing running PBs FOR FREE! link.drwillo.c...
2. Buy one of my $59 DONE-FOR-YOU Training Plans. link.drwillo.c...
3. Head to link.drwillo.c... to apply for my group coaching program that hands intermediate runners the advanced level, personalised and scientifically-backed ‘here’s how you do it’ repeatable runner’s road map, so they can master the workout ‘why,’ consistently increase speed and leap towards their next PB in record time.
#fasterwithdata #runningcoach #marathontraining #runner #runningscience #trailrunning #ultrarunning #runchat #marathon #ultramarathon #trainingpeaks

[@alaskahudson]

This video made something really click in my head. I am training for a beginner style ultra 50K (5 x 10km loop) and I think I understand what my focus should be on. Specificity! Staying in steady state fat burning stage, and improving mitochondrial density. Thanks Dr Will! John

[@drwilloconnor]

That’s the one, John! All the best for the 50 🤙

[@BorkaMattis]

Thank you a lot for your explanations. I just found your channel, it helps and motivates, to rethink my training. In the video, your focus was more on the longer distances. I would like to do a fast 5k. My recent 10k and 1k PBs are 40:30 resp. 3:05, so the lack of speed is not my issue. I wonder where I first should work on. Due to time restrictions I make relative small milage (20-30k/week, for the last 4 years). Mostly it consist of an Intervalsession (1min to 4min repeeat with 1:1 resp. 1:2 rest for the longer intervals) and 2 shorter easy runs (monitored with a brest strap). Sometimes I do longruns where "long" means up to 16k. What would be your advice to set the focus in my training?

[@drwilloconnor]

Reps of around 600 - 1200m @ race pace or faster with short recovery. 30-60sec. Try to get 3km of “work” for 5km and and 6km for a 10km.

[@jon-williammurphy9780]

you recommend "zone 3 tempo run" at 11:15. But typical "Tempo" is 85-90% of max HR (Daniels), which puts me in squarely in zone 4. In another video you describe zone 3 as dangerously easy to become junk miles... plz halp Doc!

[@drwilloconnor]

Haha, yes, it does get confusing. I think Jack Daniel's intensities are too high for most amateur runners. You should look up my video on the Grey Zone Myth. Zone 3 running is only dangerous when you're doing it without a purpose.

[@MrWadeBarrett]

Listening to this with a 10k time of 1:15 hours lol