3 Weekly Runs | Must Do Workouts

Going out for a run is all well and good but have you considered planning them? Heather and Mark are here to give 3 workouts every triathlete should think about.
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What if we were to tell you that you could actually run faster by doing as few as 3 runs each week.
By stripping away some meaningless run mileage and targeting areas of your fitness in 3 specific run sessions, you can gain far more from your training.
Heather and Mark have been doing these sessions for year as well as most pro triathletes and runners… so let us talk you through these sessions, and how they can benefit you.
If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍
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[@gtn]

Did you like these workouts? What is your favourite? Let us know 👇

[@lisapet160]

What is your favourite? Mild run on trail, with occasional fartlek seasoning :)

[@tomasjakubcik6417]

I did! I love/hate speed workout.:)

[@ksaiharsha]

Thank You Guys exactly what I needed 🤗

[@Marco-hq7pu]

Do you have a similar video for cycling? or does the same principle apply?

[@fityourbuddy1834]

Uphills reps and progression runs

[@cxa011500]

I cross my lactic threshold whenever I get out of bed in the morning. 😅

[@tidyeagle3851]

LOL

[@sk8flipout29]

Same.

[@helenclough4926]

😂

[@robinbhairam7508]

😂

[@woock]

Me too

[@honestlynate7922]

I just run. Im never gonna do a tri, I just love the tips.

[@lizcarrion8730]

I tried a tri once, not my jam. Looking for some virtual tips/support right now and came across this video

[@barrylyndon80]

Are you worried about the swim?

[@itsmathcart]

GTN = my best youtube subscription, hands down

[@gtn]

Thanks 🙌

[@laurencekidd5877]

turns out I committed a rookie mistake: my first 6 months of triathlon training I was only doing tempo runs. Thanks for the videos Heather and Mark, GTN is my unofficial coach!

[@heatherfell_oly]

Laurence I'm sure you'll see a fast improvement now!

[@gtn]

Glad to help 🙂

[@TheFatbutterpancake]

Love the screenshot prompt. Brilliant.

[@nomad-mab]

This channel is slowly growing to become one of my favorite channels on KZbin. I'm learning so much about running, swimming, and cycling. Thanks heaps :)

[@gtn]

Thanks for the nice comments - we're really glad you're enjoying what we do! 🙌

[@callumkearns1834]

Just came across this since seriously getting into running and not knowing how to structure my week. This video alone is a game changer and simply explains each run and point 👍👍👍

[@ellieseegmiller3914]

Thank you so much GTN!!! I am only 16, but I have been training for my first Sprint Triathlon in July and this has helped me so much! I am faster, stronger, and more fit than I ever was during Cross Country Season because of these videos.

[@gtn]

Awesome work!

[@rayrunfitness5798]

Clear explanations.. Thank you so much, I will always remember these 3 Keys: Speed Workouts Tempo Run Long Run

[@mohancharles3158]

What ever is said and done, if one wants to make it a life time habit,make sure never to get seriously injured, can make sure of it by doing proper before and after run warm up and stretching exercises,have a balanced food and drink intake,proper rest and adequate sleep.Make sure never to get dumped by oneself by negligence! About 120 minutes of running per week and some other alternative activities on other alternative days will ensure A harmonious trouble free happy life.Running at your own comfortable speed is the name of the game at the beginning,but the speed etc can be improved gradually as you keep on running with out a break.Appreciate the training instructions,but the basics should be kept in mind.,to make it a way of life.Have s healthy and A long life.! I have been running for now more than 40 years with the help of God! Greetings from Colombo Sri Lanka with love to all! 👍🌹🌹🌹

[@Jermeister]

Kudos to the cameraman keeping up with you while filming!

[@Mohammed_AlHelo]

It's nice watching you run in bahrain (my country)

[@moustaphabaya7887]

Great video! I remember people complaining in past videos that you didn’t give workouts to follow, good to see you listen to your fans! No reasons to complain now

[@gtn]

Thanks 🙌

[@aijulis]

My favorite place for tips for running+cycling workouts! Just watched this as inspiration to prepare training plan for my first half marathon! Hopefully a first triathlon next year (:

[@adaiyah-zerahbahtyahudah7860]

Okay, 4th time watching this....will try this...speed/interval run.....tempo run.....long run on the weekend. Got it! We'll see how it works. My training is for first 10k. Ty

[@parttroll1]

Usually do my interval runs on the treadmill. Usually do either 5 x 400m with a 400m recovery in between or 4 x 800m intervals with a 400m recovery. Keeps the mind from wandering and the session isn't too long either. I still need work on slowing down my pace on the long runs though

[@jasonfifi]

i find it easier to do the opposite. using the treadmill to force my pace slower on the long runs.

[@allangraham3649]

Long slow run! Favourite workout of whole week

[@timothygarycarolus1018]

Just shifted my running training intesity focus to a heart rate based one yesterday... It was weird doing a long run that slow after doing a half marathon on saterday. Regardess, this video was really insightful

[@terranceparris4169]

Hill sessions is also a must trust me I have made alot of gains doing both Hill repeats and hilly long runs it builds strength and builds heart and lungs efficiency

[@Hana-F]

Intervals are my absolute favourite! I have been out of running for a while, so going to slowly build my mileage back up before I start any speed work again 👍🏻

[@fittothebone6042]

All great sessions. I love the speed work, especially when gearing up for an upcoming event!

[@28mouse85]

do you think 10x400 on track is a decent speed work out aswell? Preparing for 5/10k?

[@amohsinradhi]

Great information and guide. Just realised some of your videos taken in Bahrain. 🇧🇭 my country.

[@puddahmae9175]

Amateur runner here!!! Very grateful for the info!!!!👏🏾👏🏾 Thanks alot!!

[@lakhwindersandhu1529]

I have done 2 half ironman. Your channel is best

[@witarzan]

Thank you for making this video!!

[@5376odd]

Just what i needed! I started using map my run and these were the sessions they recommended for 3d/week training, thanks very much for the very thorough explanation. You two are my favorite hosts!

[@5376odd]

Also the scenic footage is gorgeous. Love the effort you put into production

[@heatherfell_oly]

@@5376odd thanks, that's great to hear you enjoy our vids.

[@adaiyah-zerahbahtyahudah7860]

Ty. Had to watch this twice!

[@rizlatrava]

Are you aware of the book "Run Less, Run Faster" by Bill Pierce, Scott Murr, and Ray Moss? Published in 2007. It is basically a 3 runs per week tutorial for improving your overall speed and durability with detailed pace and distance charts that you can use to follow the program depending on your needs. Training is supplemented by swimming, rowing, and biking to give the running muscles a break from the stress. I highly recommend that you give the book a look and maybe even make a short review.

[@jackpiper3684]

Thanks basing my running schedule around this now!

[@jofitness9373]

Thank you! I appreciate it:)

[@tidyeagle3851]

Great, I am in to running for few years now and I do things like those mentioned, but not exactly in this order, I will give it a try , Thanks a bunch

[@hannae339]

Love that you did this in Dubai I can picture doing these drills in same sort of areas.

[@phillwhitlam6999]

Another great video in this series. Love the way we can save the workouts to a file and keep them. Really good idea.

[@bhagathkumar5367]

Nicely covered all the key points!! RPE/HEAR RATE and pace...where to place in a week...and how long before a race...with some session examples...never watched a video where one covered all these points in one go. I know you have a couch to 5k with a similar explanation too..🙂. Awesome work by the team!!! Saving it to my running playlist.

[@chicalachicana20]

Wow! I hope I look like that when I run hahaha! Love your videos!

[@lylachristopherson865]

I had a thought last night. I suck at swimming so, Tri is out of the question. BUT. I will run a half Marathon . . . or full Marathon.

[@vishal7181]

Thanks

[@DaanHoogland]

Nice workouts and I'd like to have percentages above for instance 10k pace, instead of seconds. Low level athletes will probably go faster then they should based on this.

[@petersmrek7617]

Really helpful thank you very much 👍👍👍

[@jpbuhain]

Been doing all these three workouts. Intervals Tempo LSD And it helped improve my pace

[@gooner1248]

Maybe silly question, but how do you keep track of time and your running pace with intervals?

[@wawandarmawan7326]

Thank you so much GTN, i always running Trail every weekend......

[@jonathonnowers9757]

Absolutely outstanding! Very informative!

[@newkool100]

Thanks for the share. Some thing I was looking for. Keep these coming.

[@UnMoldovean]

I've been doing these sessions even before wathing this video so that really makes me feel like 'one of you guys' :D ..yey !

[@bigtone9480]

Perfect for a running week 👍 favourite is the speed workout,seems to be able to get motivated easier for them. Tempo is hateful 😑

[@gtn]

It's just got to be done 😅

[@PoetWithPace]

tempos, like hill reps are such fun! ;-)

[@bertyeats2191]

when i run, i do 3 heavy runs and 4 runs just for enjoyment. Running is very fun, even if you aren’t the fittest like me

[@sojournern]

I've been doing this for probably 20 years (I've run for over 40). And I cross train three days as well.

[@kyllianvanleeuwen8835]

What do you do when you crosstrain?

[@sojournern]

@@kyllianvanleeuwen8835 I weight train and definitely do squats, deadlift, calf raises, abs, plus upper body workout. That feels great too.

[@kyllianvanleeuwen8835]

@@sojournern thnx!

[@AnimusPrime87]

I crossed my lactic threshold watching this video.

[@swordofhonor2]

Nice. I run all out all the time almost everyday!!

[@MurhsiziJessica]

I believe this still benefit to me

[@ashwaryt2474]

I really appreciate this video so much so much. Thank you guys!!!

[@Wolfman1250s]

Brilliant vid, thanks guys 😀👍

[@ianstewart8301]

Thnaks guys

[@justin-eu7nh]

Last week 15x 1min effort with 1:30 min recovery. On a Grass track

[@GameDeveloperTraining]

I do like these videos although as someone who has only been running a few months, I feel like these videos aren't aimed at people at my level. The difference between my 5k Race pace, my slow 10k Pace and my flat out speed pace is not particularly large so running at 30-40 seconds per km below my 5K race pace is more like a slow run.

[@evolvepro3148]

Great info guys love your videos and urs KZbin channel !

[@berndkiltz]

Very good Video. The essentials, nothing else. I really needed to be reminded of that for my first Ironman in less than 4 Month. Yes, I am afraid AF. And for the Workouts: I hate them all lol but what can you do :)

[@gtn]

Good luck 👊

[@danfonseca563]

I just bought a pair of under armour sonic 2 hovr and they are bluetooth enabled !! They actually map my run and even give me tips on my stride now no need for my fitbit

[@maung027]

thanks the suggestion for for these workouts..... what about recoveries run? at what HR & pace should it be?

[@thewanderer5269]

well explained and motivational, Thanks!

[@Sunnykhutan]

Thank you for the video. That was very, very helpful.

[@Didaw]

Wow I have been watching GTN for a while now and just noticed a clip in this video was filmed in Bahrain where I lived for a few years :) Yalla Bahrain!

[@gtn]

We had a great time in Bahrain - hopefully we'll be back one day!

[@Didaw]

Global Triathlon Network - I ran my first half marathon there. The heat, wind and sand certainly made it an experience to remember :) Thanks for replying - keep up the good work and keep doing the hard yards

[@gtn]

@@Didaw 🙌

[@choota-bheem]

Please guide on finding a good running shoe...

[@jeristowell2635]

I did this as a workout plan. 3 key runs with cross training. Ran my fastest marathon. Run less Run Faster!

[@gtn]

Great work Jeri Stowell!

[@puvanpakiam9826]

Simple and concise. Thank you!

[@marten1337]

I love following the 3x3 rule. 3 runs 3 bike trips and 3 swims a week

[@Alex-kr7zr]

Looking forward to my retirement to be able to do this, but now I can only squeeze max 6 workouts into a week.

[@GreyJedi17]

Thank you !

[@snakey973]

Solid advice here

[@Readytogo11111]

the most difficult of all those run training actually the last one LONG RUN at 60-70% HR because most runners HR tend to drifting when we run more further and hard to keep it down without walking

[@aquilaerlnickroa6552]

The Avenue Bahrain ❤🏃‍♂️🏃‍♀️🏃‍♀️🏃‍♂️

[@jamiegracie2458]

Was not expecting that!

[@1183Jeacky]

Love this video, very helpful.. :)

[@syedsadath6667]

Thank you such a informative content :)

[@michaelmulligan0]

Wow! Long run in zone 2!

[@varshasomakumar3433]

They r running in Bahrain😍

[@gooscooby5988]

Motivated 👍

[@xxsaintvisionxx9741]

Great video and explanation of run training. What I do not understand is why would you do km repeats for 4 km at 3-5 km pace. To increase speed shouldnt you do km repeats for 6-8 km at 3-5 km pace? The. You train yourself to run faster for a longer distance with rest in between after each km of course

[@KoolBear1]

Great Video, wondering if you have done something on foot strike for beginners and running forum? Thanks

[@jasonjeffery-endurance6071]

That beard doesn't look very aero 😂

[@hannocoetzer8763]

There is the possibility that the beard might create a "Supercavitating Torpedo" effect in the swimming leg - negating the overall aero drag experienced with the bike and run (rofl)

[@glenscott8367]

Hanno Coetzer shut the fuck up carl

[@knuckles2k]

Hey, thats bahrain, i could've joined you

[@jonasmatterne9182]

Thank you, I love the simplicity of the running program. If you have a garmin or polar, you have acces to their running program which is adding different runs. Would you recommend to follow these 3 key run workouts or to follow a greater variety program if available to you like garmin or polar?

[@JoseZelaya1]

If the Tempo run is suggested at 85%-90% MAX HR, what is the recommended Heart Rate for the Speed Workout?

[@CryptoBooar]

120% dude

[@jvm-tv]

Tempo is the most confusing one. I understand zone 2 and fast run. I have no idea what tempo is. Always thought outside zone 2 you accumulate lactate acid

[@harendranegi1420]

Can you share exercises/stretching video before or post running.

[@Snubbur]

Sorry, could you repeat that? Distracted by Iceland 😍

[@deboraforgione8651]

hi there, loved the videos. i just did a 10k run with a pace of 5.19/km and now i want to sign up for a halfmarathon. i dont get what the difference is between a tempo run and a interval training?

[@dtrjones]

Hi Heather and Mark late to the party again. Just wanted to say very useful, I've always thought these three runs were ideal too. I only fit 2 runs in a week, a tempo and a long run and my long run I'm running 8 to 81/2 m/m like Heather however my heart rate is at 85-90%, much higher than it should be. So am I pushing myself too hard and is there any value just running twice a week. I run for fun and I'm 45 years old, thanks - Dave, Uxbridge.

[@not_that_Steve_Miller]

Great video, what would your ideal training week look like? Days/workouts?

[@tsuzorhakhorhakho4632]

Wow new subscribers

[@waxymud7609]

You could tell from the first minute of the video that Mark wasn't going to do any running for this video... He wasn't wearing his watch !! Dead give away from the channels' resident techie !! :D

[@PoetWithPace]

can't workout without a watch, eh? :-)

[@markthrelfall3577]

Haha good spot! 😂

[@AleSen95]

So do I understand it wrong or does a speed session only take 12 minutes of running for the day and a tempo session about 18 for beginners? Is there no more than these 12 minutes to do?

[@jancollins319]

I have a couple of speed sessions I alternate between. (I run 5k and 10k races and the odd half for fun) and those speed sessions really are just 12 mins of intense training. I tend to do a 5min 1k warm up. And same pace cool down. Add your stretching and your rest intervals and it soon becomes a 35/40 session. And it’s the one that makes me ache the most at my age 😂

[@michaelmulligan0]

Is the tempo run in HR zone 5 then?

So the Speed session with 1 minute hard, 1 minute easy is actually quite short, right? Say, 10 minutes warmup, 6 intervals (12 minutes), 10 minutes cooldown makes 32 minutes training. Or should I add anything else? Thanks!

[@tobistone3188]

Heym first of all thanks! Your channel is super helpful. The hard part in the speed run should it be in the highest heart rate zone or in the fourths?

[@Carlos_HBAL]

Should I train like this for a 1500m race?

[@va_bg]

Okay, this may sound stupid but forgive me, I'm still a newbie runner. So for me is more normal/easy to run 5,3/6km pace, everything above 6 becomes really tiring, I don't know how to explain it. But don't get me wrong, in no way I mean that 5/6 km pace is easy but it feels better...idk

[@theedgeofthebed]

I like to run daily is it healthy to do so

[@robblillibridge4441]

How would you adjust this for runners over 50 or would you just reduce workouts to these three?

[@BhaiBhai-wz4nz]

Mine best was 5.8 kms in 28 mins.

[@dilaverm5609]

what do you think about Mafetone method? what are your ideas about it?