Prevent Race Fatigue With This Workout! | Workout Of The Month

[@runningchannel]

↓↓ What’s your favourite running workout? Are you going to give this one a go? Let us know in the comments! ↓↓

[@thejeffinvade]

Going for it on Friday. I don't understand why the warm up and cool down is so long though, longer than the actual tempo run itself.

[@conradburdekin722]

I ran my second ever half marathon in October (blew up at 14k in my first one in August). Decided to start slow and steadily increase the pace throughout. Ended up with a time I was very happy with and the last 5k gave my a 5k pb!

[@dabascom]

I just finished my workout and watching this is making me want to have another run 🏃‍♀️ Thanks for the great content.

[@runningchannel]

Thank you Daphne 😄

[@melissalegge8657]

Ah-mazing!! Such a tough workout, and you did it!!! I will keep this video in mind on my next hard run! Thank you!

[@pritesh1907]

Perfect timing after a particularly challenging long run where I slowed considerably! We did something similar at my club track session, will definitely give this a go for a future long run.

[@runningchannel]

Good luck! Let us know how you get on with it 💪

[@daybot1606]

I am down with shin spleen. I really wanna run again. Even able to run everyday is a blessing. I am 32 and have been running on and off since I was 24.

[@mrpoutine6588]

It would be great if whenever a mile or km is used for pace or distance, the other is shown for those viewers who don’t know the conversion off hand. Thanks you.

[@lovefoodwine]

Love the ‘workout of the month’ series. Have been following the workouts and enjoyed it greatly. Keep it coming please!

[@runningchannel]

Glad you're enjoying them Eddie 😄 What's been your favourite work out so far?

[@lovefoodwine]

@@runningchannel I liked the goal pace workout by Sarah last month. It was brutal but I enjoyed it very much. I will give this month workout a try soon. Oh and also to mention that the locations shot are so fabulous. Loved it!

[@superhornet5100]

My go to workouts are 10x1min @ ~5k(goal), 1min @ (half mara - mara pace) straight into a ~3k tempo where the pace ends up being in about the middle of the first 2. The other variation is 5x2mins on, 2 mins off (same paces as the first workout), straight into a ~3k tempo. No jog or standing recoveries.

[@liamroche1473]

It's quite an art to leave some reserve by feel, but sticking to the planned numbers does the job. I recognise that feeling of "I am meant to go straight on to an easy cool down, but stopping feels right." Andy did a great negative split!

[@runningchannel]

Andy's experience paying off once again! Thanks for watching Liam 😊

[@eppmike]

Woah! Way to go, Andy! I need to put something like this into my regular routine so I can learn to lean on myself as the race or workout progresses.

[@mrfielder-stdenys8151]

Great reminder about negative splits. We all know it but come race day and the first gung ho km, it's all out the window!

[@User-zzyyxxvv]

I was supposed to have a 12 mile tempo last weekend and I crashed after 4 miles and slowed down the rest of the way. May be I’ll start workouts like this to improve my fatigue during long runs

[@andyturner176]

That looks tough. Going to have to give it a go. Thanks again for all the great content 👍.

[@runningchannel]

Our pleasure Andy!

[@nedludd3641]

I'm an old retired crusty. I run about 32 miles a week (I call it 'running', you probably wouldn't class it as that). I recently ran a half marathon in 2:30:00(-ish), a recent 10K in 1:10:00(-ish), ParkRuns usually take me about 33 mins. During the recent Half-Marathon my Garmin watch clocked heart rates of 160-181bpm for sustained periods of time towards the end of the last five miles. As far as I can tell, I suffered no ill-effects, no chest pains, no pins&needles in the arms, no headaches, no dizziness. I fact I felt pretty stoked but tired at the finish line. Am I being stupid, am I courting a heart attack or stroke? The peak BPM for relatively fit male in their mid-sixties is supposed to be around 160bpm?

[@philridley7457]

Peak BPM is very individual, some peoples peak can be 140 bpm while others can still be 200 at 60 years of age. I'm 51 years old and I have seen my heart rate at 193 BPM my comfortable zone is about 165 still working fairly hard but I can sustain that

[@nedludd3641]

@@philridley7457 - Thanks dude, that feedback is really useful. I guess I should speak to a GP, but I don't want to waste their time as we come out of Covid and everyone and their dog is trying to make appointments to see them.

[@philridley7457]

@@nedludd3641 If you have any worries or concerns certainly talk to your GP and don't worry about everyone else and their dog its your health...its recommended you do before embarking on a fitness regime

[@nedludd3641]

@@philridley7457 - Oh man, I've been part of this craziness for almost three years now, ParkRunning before the Dawn of Covid. God Bless 5K ParkRun and the 'NHS Couch to 5K' app. I just recently started doing Half-Marathon/10K and they really put the zap on me - even though I'm a total embarrassment at these events. Thanks again - you're right - I need to see a quack.

[@philridley7457]

@@nedludd3641 I just started running at the very beginning of covid before it was a real issue ...cycling has been more of my thing 125 mile ride for the pilgrims Hospice a couple of weeks ago and recently joined a gym as apparently you lose muscle and bone mass as you age ...biggest thing at the moment is trying to fit it all in...end of the day if your feeling good with what your doing then its all good ...you know what your capable of of and how hard to push

[@kingsley6236]

Fab video!!!! what I have been looking for. Would you be able to do a video on how to increase endurance on a trail marathon or ultra??? Very different style for endurance on those kind of events, but very much needed!!!!! Great Video, loved it!!!!😀

[@rgweaver]

I'm no expert, but I ran my 4th ultra / 1st 100-miler this past spring. In my previous ultras my pace slowed down so much towards the end that for the 100, I adopted a 25 min jog / 5 min walk plan from the very beginning. This turned out to work great (though I still slowed down a lot in the last 20 miles!). That's more about managing endurance rather than building endurance, but still hopefully helpful.

[@ramkhalsa5847]

Thank you so much coach from India

[@Boost00130]

I have a really hard time managing my pace, especially going slower. I mostly have 2 speeds, fast or comfortable.

[@kellycashion2404]

Maybe I’m not thinking of it correctly, but how would I calculate 80% of my threshold? Let’s say it’s 6min/km, 80% of that is 4:48/km, which is faster, not slower… 🤔

[@ConnieO96]

Think of it as 80% of the distance covered in the same amount of time… Just divide the pace by 0.8 rather than multiplying eg 6mins/km becomes 7.5mins/km

[@runningchannel]

This is a great point - Connie has already helped out! Another way to think of it is in terms of speed - so 80% of the speed. Eg if you were running on a treadmill at 10kph, 80% of that would be 8kph. Happy running! Andy

[@louisleroux3556]

Great Effort, and I love the concept and reasoning behind it. Do you have any advice on how to do this on a budget without a big watch screen or someone pacing you ?

[@runningchannel]

Hi Louis, the easiest way to do this would be to find a loop where you know the distance - approximately a mile loop would help here! Then just use a normal stopwatch and see if you can get a little bit faster each lap (just make sure you don’t start too fast!)

[@louisleroux3556]

@@runningchannel thanks! So simple. I’ll give that a go!

[@JimmysGarden]

I'll be trying this for sure, I've just entered my first Marathon, Chester 2nd October, I have also downloaded your 16 week marathon training plan. Thank you for the info in your videos, they are a great help and guidance. 👍👍🏃‍♂🏃‍♂

[@jasonjonesjjn1735]

I’m doing Chester as well in October... good luck with the training 💪

[@JimmysGarden]

@@jasonjonesjjn1735 Good luck to you too.

[@runningchannel]

Good luck Jimmy!

[@mjuk1984]

"Tiger Tracks" and "A Bit of Power" just when on my running playlist! 😎

[@runningchannel]

🙌🙌

[@DaleHawkins]

Great job, Andy!

[@runningchannel]

Thanks Dale!

[@michaelgoode9555]

Could you perhaps do a video about how us ordinary runners get our mojo back after it deserts us? I have no ambitions to run PB's all the time but I would like to find my mojo and get back out three times a week for the benefits that running brings as oppose to just sitting here and enduring the failure. Trouble is, sometimes the brain doesn't want to play even when the benefits are glaringly obvious.

[@jennymiles5099]

Oh you’re at Club La Santa! Fabulous

[@DavOlek_ua]

should use this. thanks!

[@smally8499234]

If a former Olympian struggled that much then you know it would absolutely destroy a normal person.

[@runningchannel]

The paces are all relative to your own ability so it shouldn’t be quite as tough as I made it - in this instance it was my own fault as the combination of VERY windy sections and talking to the camera made it tougher! Hope that helps, Andy

[@smally8499234]

@@runningchannel good to know, although it still looks like it would hurt lol.

[@pauls.2679]

great video. just really wish you guys would also show the paces in min per km.

[@guybennett3243]

The paces are based on the individuals threshold pace so it’s not valuable information for anyone to base their run off other than Andy. If you wanted to know out of interest sake there will be an online converter which will help you. Hope this helps….

[@runningchannel]

Thanks Paul, we do usually try to give both, but as this workout was written in miles and broken down by mile splits, we didn’t want it to get too confusing! (Admittedly that may have backfired!) Andy

[@jbosseur]

Cool video liked it a lot, nice workout to try sometime

[@thejeffinvade]

where is the filming location? Seems to have a lot of locals running too

[@robertaartro-morris5505]

Like it. Good job from Andy. My watch is set for kilometres. Do you think a 6k version of this would work. What percentages would you suggest?

[@abqp7158]

Definitely going to try this. Am good at sustaing pace up to half marathon but with every marathon I just fade a bit from half way and have never reached my potential time (though PB last 2). Frustrating to feel there's not enough in the tank all the way. Working out threshold pace will be the tricky bit. Thanks.

[@runningchannel]

Hope this workout proves to be useful, Alison 😊

[@na-dk9vm]

Just looking for people opinion : Now many miles per week (minimum ) you have to run or how fast per mile on your runs you have to be moving to be considered an ""athlete

[@B-Where]

Video Idea-Who can get the most intensity minutes on Garmin Connect in 1 week.

[@aleksandarp3388]

Ouch! That's tough ... now I wanna do it

[@runningchannel]

Give it a go and let us know how you get on!

[@dalexro]

Where is this filmed?

[@runningchannel]

Some of the team went out to Lanzarote to film and carry out some research for upcoming projects ☀️

[@paullewis2553]

did you mention cool down distance/pace?

[@runningchannel]

Hi Paul, the cool down was 3 miles at approx the same pace as the warm up. Hope that helps! Andy

[@jassaljs]

Hi Andy! Where is this? The location?

[@runningchannel]

Hi there! Some of the team went out to Lanzarote to film and carry out some research for upcoming projects ☀

[@jsjassal3711]

@@runningchannel Thanks, I had to google even that 🤣

[@RandhirKumar-zw9cg]

Can you run 1600m in 4:30 ?

[@TheColum78]

Where was this filmed? Was it lanzarote?

[@runningchannel]

Yup - some of the team went out to Lanzarote to film and carry out some research for upcoming projects ☀

[@99RML]

Club La Santa specifically - great place.

[@TheColum78]

Thought it was. Distinctive landscape

[@marcleong80]

Interesting video.

[@runningchannel]

Thanks Marc!

[@dr.sadanandpatil8644]

Nice coaching.. I have done 10-12 Half Marathons. Now I want to do Full Marathon in one month. Please post a vdo for its training.

[@harbajadun]

Bro when I am running I have pain on my lower side of shin

[@aslam7952]

Location?

[@runningchannel]

Lanzarote!

[@tejionthompson2953]

Build Stamina and improve your run

[@Ligerpride]

Some man. That's very fast.

[@runningchannel]

He didn't go to the Olympics for nothin' 😉

[@mohityadavncc6418]

Hello sir

[@smithnatalie4803]

I’m useless with numbers being dyscalculia 😂 so this wouldn’t work for me

[@stephenwest977]

Looks a little painful 😵‍💫

[@runningchannel]

Tiring but beneficial! 😅

[@chch242]

0:13 Breaking Bad meth van!

[@runningchannel]

😂

[@jameelubatti9416]

Urhemzit zhaow

[@younggenerationnamsa3018]

Faltu

[@jennifermcbroom8471]

Great job Andy!