How Much Faster Can You Get In One Week - Threshold Run - Doncaster Park - Journey Of Lee

[@deansummerton2577]

It's so good to watch your comeback and see you do so well. Brilliant run at this stage of your progress 👏

[@Journeyoflee]

Cheers mate 👍🏻really appreciate that - too kind 👊I’m loving been back at it 💪 hope your well mate 🏃‍♂️💪💪👊👊

[@TheRunningWhale]

Cracking effort! You mention not getting into zone 5 and your ability to talk during the run suggests there's quite a bit of movement there. Great job, looking forward to seeing the improvements.

[@Journeyoflee]

Hi mate 👍🏻 very true somebody else said the same and i had not thought of that🤔makes me feel a bit better about it. Been building mileage this week no speed work but will be back on the speed work next weekend and going for an all out 5k , pancake flat course. I hope your well and thanks for watching 👊

[@Chris.keeprunning]

Coming on well Lee , love how you took that guy at the end . Going in the right direction with the work you’re putting in .

[@Journeyoflee]

Cheers my friend 👍🏻 brilliant session that loved it 💪 still loads of work to do but I’m on it . Got Doncaster 10k in 4 weeks so that’s my focus now but all the 10k training will help with my 5k race pace . Just glad to be beck - hope you’re doing ok 👊👊

[@ChasingFeatsXtra]

Smashing Lee mate. Coming back quick after the injury so it's really great to see.

[@Journeyoflee]

Cheers mate 👍🏻 its so good to be running fast again 👊👊💪💪

[@MelanieQuinn-dt9jp]

hi Lee, Quality work. I said two or three more weeks of Park Run and training and you would be back. You've almost done it in one week. well done, Steve

[@Journeyoflee]

Hahaha you certainly did mate 🤘 feel a lot better today after getting back into the 22’s - more speed work coming next week but going to up the mileage as well as I’ve got one eye on my 10k race in 4 weeks - thanks for watching as ever mate - hope your well 👊👊👊

[@davidthompson8953]

Just started doing parkruns again myself from last weekend as basically from July with the knee injury & with the half marathon Id booked for September I was only running once a week & mainly @ 8:45 pace so hadn't done any speed work or ran faster than that to be fair & last weekend done 5k in 23:55 & this weekend 23:05 so was happy enough, considering my 5k PB is 22:10 , glad to see your finally over your injury 😉🫡🏃🏾‍♂️

[@Journeyoflee]

Cheers mate 👍🏻it’s good to be back , not there yet interms of race fitness and speed but it’s coming back 💪 sounds like you’ve done amazing mate , just keep at it , keep turning up . You’ve done brilliant to get your time down and you haven’t got far to go at all until your back to where you was 👊👊👊 don’t give up 💪💪💪

[@markg99]

That 4km board meeting was just the job mate 😂 Nicely done 💪🏃‍♂️

[@Journeyoflee]

Hahaha cheers mate , shit got real in there Mark 🤣🤣 you don’t wanna be in there when the big boss man is in🤦🤦 just had to be done mate 🤘🤘🤘🤘

[@DeeJay_78]

ey up ey up. Brilliant time, utter legend. I am getting there slowly but surely. Consistently under 27 now, determined to break 26 again this year though! Good work lad 🙂

[@Journeyoflee]

Ayup cocker 👍🏻hope your well my friend . Cheers for that mate , really appreciate it , but it sounds like you’re going excellent yourself . That’s massive if you’re under 27 now, you gotta keep at it mate . What helped me the most break 25 was doing fartleks . If you don’t know what they are you basically run 1km in zone 4 ideally a few seconds faster than your goal pace so to go sub26 you need to be doing each km in 5min 10 seconds . So for a fartlek do 1km at 5min per km pace then 1km slow in zone 2 then just repeat it over like 6k or and then start doing more reps. So you just do one fast km then one slow km but don’t walk on the slow km. make sure you do a couple of km warm up . Hopefully that sees you right lad 👊👊👊👊

[@DeeJay_78]

@@Journeyoflee really appreciate that advice, will give that session a go this week. I think I do too much steady long running and not enough speed work and interval stuff. Will give that a go and see how I get on at Parkrun next week. Will keep you posted on how I get on. Looking forward to your next Parkrun vid. Keep at it lad #laceupandemptythetank

[@Journeyoflee]

@@DeeJay_78 Never forget that mate - lace up and empty the tank - thats all that matters . I’m guna start using that hashtag on my Instagram. Hope it helps you doing the fartleks I still do them now . If your on Strava add me lad 👊👊

[@TheMarkRunner]

Great video. Excellent time well done. Can see you're really happy that you're back at it and improving fast. It's me that used to comment off murk851 BTW. We are brothers in stress fracture haha. Loving the content.

[@Journeyoflee]

My stress fracture brother 🤣welcome back 👊👊 yeh I’m buzzing to be back at it mate , just turning that pace up each week , pushing harder and getting more intensity back into every training sessions . Hopefully another 2 or 3 weeks I’ll be roughly back to where I was - thanks for watching and your support mate - hope your well 👊👊👊

[@TheMarkRunner]

@Journeyoflee really good to hear and excited to see the journey on from here. The gopro advice you gave has worked well so thank you. Legend.

[@Journeyoflee]

@@TheMarkRunner that’s brilliant mate - really glad it helped 👍🏻 don’t worry about filming your first 10 ish videos they always get better and you’ll get more confident as well . The more you do the better you get , I’m know expert at all but when I look at my older videos to my new ones I can see I’m making better videos week on week - if you enjoy making them just keep at it mate - 👊👊

[@drdesign4890]

Brilliant stuff Lee, what a superb finish and last KM. your speed sessions are definitely helping mate. I managed a half marathon PB today so I’m buzzin.

[@Journeyoflee]

Amazing mate 👍🏻👍🏻 well done , I’m chuffed for you 🤘🤘 are you on Strava 🤔 … - yeh the speed sessions have definitely helped mate , getting faster and faster each week , it’s hard bloody graft though , shouldn’t be long til I’m back to where i was 💪💪

[@drdesign4890]

The speed sessions are bloody tough. I find these session and park runs harder than half marathon races. They are brutal. I’m not on strava mate, all my runs are on Garmin. I’m on par with you though, just under 20 mins for 5k, 42 mins 10k and 1hr 29 for half marathon.

[@Journeyoflee]

@@drdesign4890​​⁠I’d disagree mate , you’re ahead of me my friend - you’re doing excellent 👍🏻👊 . If your doing the 5k properly then it’s definitely harder then the half in terms of physical pain as it’s gotta be all or nothing. I’ve still got a bit of a way to go to get all my speed back I’ve still not got back into zone 5 so I know there is still plenty left 🤣. The half is more like a strategic game , you need good fitness , speed and a good running brain - if you set up on Strava add me, you’ll meet loads of great people on there mate 👊👊👊 keep grinding it out though mate , sounds like your doing amazing 💪💪💪

[@drdesign4890]

100% buddy, 5k is all or nothing, I’m literally collapsing on the finish line…I bloody hate it😂 you’re making excellent progress in swift time though since your injury. Won’t be long before you’re back to your best👍🏻

[@Journeyoflee]

@@drdesign4890​​⁠😂😂 I do like the 5k but I no exactly what you mean , to be fair I like the 10k and half aswell . Going to get some more marathons done soon as well , different breed them though 😳😬 really appreciate your support mate - 👊👊💪💪

[@MicLee01]

Great video mate. I understand that heart-rate zones will change with fitness level - are you comparing your comeback fitness with your peak fitness? Also the saying 'you need to run slow to run fast' is true - don't neglect zone 2 work.

[@Journeyoflee]

100% correct my friend👍🏻 I’m a massive fan of zone 2 , I always make sure I get it in every week . I just had to get extra speed work in this week as I had done zero 💪💪 thanks for watching 👊👊👊

[@rodginator]

Remember to target a negative split! No faster than 4'30" for the 1st km no matter what.

[@Journeyoflee]

You are correct mate 👍🏻and that was my aim today however I just struggled in the 3rd and 4th km . I also struggle in the 4th normally but was just lacking some speed endurance today . Some more training will sort that out . Had to have a quick first 400m as it cost me time last week getting bunched up at the start . Managed to just pull it back at the end , 3 neg spilts out of 5 ….I’ll take that this week - Thanks for watching mate 👊👊

[@marcwaddingham3091]

Hes in little miss sunrise😂😂😂

[@Journeyoflee]

🤦🤦🤦FML Hahahah - nice1 waddo , I’m guna call for Mr Speedy next week - 🤣🤣 - hope your well lad 👊👊

[@marcwaddingham3091]

@@Journeyoflee I've not died yet so I suppose that's a bonus mate🤪🤣🤣🤣

[@Journeyoflee]

@@marcwaddingham3091​​⁠😂😂😂 that’s the result we’re looking for lad 😳🤣🤣🤣 genuinely hope things are looking up for you though lad 👊

[@marcwaddingham3091]

@@Journeyoflee cheers mate they ain't but we go on🤣🤣🤣👊

[@Journeyoflee]

@@marcwaddingham3091gotta just keep plugging away lad , keep ya head in the game , keep smiling 🤘🤘🤘