MICRO DOSING SPEED WORK | TO GET FASTER

[@Alex_Runs40]

KZbin recommended this video to me this morning. I've worked down the last dozen or more videos since. Love the approach, Lea. Flies against convention but is clearly working for you. I have a similar injury history, being out with a knee injury for majority of 2022. Before then I'd run 55-70miles per week. Struggling to hit that volume or similar race times since. I'm definitely going to take more of your approach going into 2025. Keep it up!

[@leafulchermasterunner]

Thanks for the kind words. 70miles a week is a lot on the body if you have a full time job etc. I see a lot of people running that amount of distance and still can’t beat me in a race and are a lot younger than me. I’m always telling them maybe they should cut their mileage.

[@MaeveMurphy-qk7zf]

Great training Lea

[@leafulchermasterunner]

@@MaeveMurphy-qk7zf cheers

[@kevindoherty01]

Merry Christmas Lea🎅... very interesting following your micro dosing progress👏👏

[@leafulchermasterunner]

Seems to be working for now. Keeping those niggles at bay for now

[@1HappyBob]

Great running Lea 💪

[@leafulchermasterunner]

Cheers Bob 🙌

[@mrdavester]

My niggle is morton's neuroma, mostly in one foot. That never goes away either, but it doesnt really bother me during a run now unless im doing long runs. Also, changing up my running geometry helped a lot. That said.. merry xmas. Im going to start some leg training sessions in the new year, and get back out running in feb. Winters in Ottawa, On. suck, but i have a couple mins to drop off my 5k lol.

[@leafulchermasterunner]

I will also be hitting the gym after the New Year🙌🙌🙌 Good luck

[@sagsdothedu]

Thanks for the training updates. I am 60 and also follow an intensity focus for running. Can I ask whether you do any strength training - plyometrics, weights etc? Thanks a lot.

[@leafulchermasterunner]

Yes you can! I don’t do any weight training or plyometrics. I never do any stretches. I have a physical job that keeps my body active for nine hours a day at work. I do recommend people doing heavy weights if they don’t have physical job. Also I will start the weights after the New Year, I will do squats with heavy bar and around 40kg.

[@sagsdothedu]

@ Thanks Lea. Interesting. I increased the strength and conditioning 2 years ago and it’s contributed to a relative improvement with a 5k clocking of 17:58. I’m thinking of increasing the micro dosing now to try and maintain this, or even hit a 17:45 on the right day. Do you do speed work on the road too? I can only access a track once a week. Thanks again - last question!

[@leafulchermasterunner]

@ I mostly do speed work on the road. I don’t have a track in my area, so I need to travel occasionally. Too much track can hurt my legs. Your 5k times are very good, so you Clearly doing something right

[@josephgonzalez_]

What’s your next target race? I mean an A race…

[@leafulchermasterunner]

Doing 5k race January 1st Dublin master XC Jan 6th

[@josephgonzalez_]

@ by the way, shockwave treatment banished my plantar forever. Might be worth a try.

[@leafulchermasterunner]

@ I’ll give it ago after Xmas

[@joneaton3366]

Hi thanks for your video. I enjoy running fast and apso i believe my body doesn't adapt to it enough within a traditional plan and dont recover well enough from threshold and near race pace longer sections. Please can you give an example of a micro dosing training withina weeks training plan and the principles as how been my plan to incorporate this method into to my 10 week race plan year . Merry Christmas

[@leafulchermasterunner]

Consistency**: Instead of doing one long speed session per week, you spread out the work over several shorter Low Volume**: Each session is brief, typically lasting around 15-20 minutes Focus on Quality**: The goal is to hit maximum effort in a short amount of time, ensuring you're stimulating the necessary adaptations without causing excessive fatigue

[@kevinpye3140]

nice workout Lea. I've been concentrating on increasing my ordinary run speed these last few weeks as i felt i was losing stride length and turnover which is essential for track running. did a strong session yesterday on the Long beach prom getting speed up . 15x160m w 1 min rec . then today steady state 4miles and then 4x60 m sprints which fired up my fast twitch. BTW there are some 600m races in Manchester indoors every few weeks next one is 12 Jan . entry is on the Sports soft website if it interests you. all the best in your ❌ country

[@leafulchermasterunner]

@@kevinpye3140 when’s your next track race? What kind of speed you running for 800m now?

[@kevinpye3140]

@leafulchermasterunner im @2:34 , atm . got a 600m at Manchester on 12 Jan and an 800 a week later in London's Lee Valley. i feel i should be in at least low 2:30 shape and hope to go below by February when I am 65 on the day of the British Indoor Champs

[@leafulchermasterunner]

@ I will be racing in the British national also.