Improve Your Running Speed and Endurance | 6 Key WORKOUTS to add to your training plan

[@justanoldfashionedrunner605]

in a nutshell everything we have to know about the different kinds of runs to prepare for a long distance race....well done

[@ultrarunneradam]

Thanks - hard to get it all into a video - quite a few takes 😂😂😩

[@DanRuns]

I think I need to switch things up with the time I have left. Thanks for the tips!

[@ultrarunneradam]

Cheers Dan - threshold is king 🤴

[@runtofinish1317]

Great info! Thanks

[@ultrarunneradam]

Thanks - all good stuff eh!

[@runtofinish1317]

@@ultrarunneradam absolutely! Always surprised to talk with runners with no plan or even an expectation of results.

[@movemorenowjames]

Great info … always good to remind yourself why we do all the different methods of training, rather than just run and run more.

[@ultrarunneradam]

Thanks James! Is Ry still coaching you? You must have done a few of these types

[@movemorenowjames]

@@ultrarunneradam he is yes. I get in trouble when the efforts aren’t put in for intervals etc or if I revert back to just logging the easy miles….. Tomorrow’s is 5 x 1km @ 5-10k race pace (2/3 mins easy) with some ez before and after ..

[@ultrarunneradam]

That’s good. Yeah got to get the efforts in. Enjoy tomorrow’s workout!

[@BenNotley]

Thanks so much for this Adam! This certainly will help me going forward with this training plan! Some really solid tips and advice for novices like me! 😎🤘🏻

[@ultrarunneradam]

It’s a pleasure Ben 😂

[@trailriderp]

Great video and tips again Adam, I'll be definitely incorporating some of these throughout my training. In respect to the Aerobic endurance run what RPE would you recommend for this session?

[@ultrarunneradam]

Thanks Wayne. For the longer 20 min blocks 7RPE - 10k race pace is 8. Needs to be manageable for 30-40 mins - working but not too hard. When you’re fit you will enjoy these as for me you really have improved over the 12-16 weeks of training.

[@expatadventureturkey9324]

Great content really appreciated, one question I have is the difference between efforts on a easy run vs long run are they relatively the same effort? Thanks

[@ultrarunneradam]

Can be - no rules on a long run but you won’t want to and don’t need to go hard after a week of training. So long runs at 5-6 RPE but can mix it up with pick ups and maybe progression at the end. Longs runs can be social as well getting in the weeks volume. Does that help?

[@expatadventureturkey9324]

@@ultrarunneradam This does help, thanks trying to find the correct mix of training during the week, finding that at age 53 two sessions of a hard workout like hills and threshold runs do me in for the week. One session a week of tough effort is better suited I think for myself. So long runs at a social conversation pace does help…thanks again for your content always helpful and love the reviews of your gear and shoes. Hoka Mafata 3 enjoying them very much…for long efforts