The "Junk Mile" Myth That's Killing Your Running - How to Structure Your Training Right

In this video we show what junk miles REALLY are, how to stop holding yourself back through trying to avoid them, and the exact strategy you can use to hit on the right paces at the right time in order to PEAK your performance on race day.
Do you find yourself worrying that you are wasting your training time running paces that aren’t valuable for your running goals? Or do you just stick rigidly to only running VO2Max, Lactate Threshold, and fast repetition paces? Or do you always avoid paces that are "too easy?"
What you need to know is that while running these paces will improve your performance for a while, focusing on always running the "right," or most effective paces" isn't how you really get better. Without identifying what is actually holding you back, and structuring your entire training cycle to affect that limitation and peak your performance, you’re missing out on mega breakthrough performances in your running.
Learn how to structure your training to peak at the right time, gain confidence in pacing your runs at every point in your training cycle, and crush the PRs set by your younger self.
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[@Ayoj503]

I don’t think I even blinked once watching this. Thank you!!

[@runelitecoach]

Haha 😂 thanks for the support. Your comment made me laugh.

[@Ayoj503]

@@runelitecoach believe it or not I just got back from the movies with my kids and still had the energy to power through your contents!! Thank you again!!

[@runelitecoach]

You officially have the most thumbs up on this comment. It was funny. Lol. We even showcased it in a post on IG

[@Ayoj503]

@@runelitecoach I’m just waiting on your book now!!! Btw I did pick up the right bottle from dicks sports lol thanks!!!

[@RaoBlackWellizedArman]

This video alone was worth more than the whole videos of The Run Experience and The Global Running Network combined! 😂

[@runelitecoach]

Holy cow. Thanks man. Glad you enjoyed. This video has been helping a lot of people. And we’re celebrating that

[@marshalllukemagnus]

Never has this been explained with such clarity and simplicity. 10/10

[@runelitecoach]

Thank you 🙏

[@nicholas5396]

Agreed

[@karvn1148]

I think the only junk miles are those when you’re running while in pain/injured

[@GTE_Channel]

Well said

[@runelitecoach]

Well said

[@rileygshep7606]

Not wrong!

[@OCJoker2009]

As a professional running coach and passionate about the sport= very comprehensive, well explained and thorough video! Keep up the good work. Love your enthusiasm.

[@runelitecoach]

Thank you

[@fr3matune]

I've never heard anyone so effectively describe how to actually utilise the different training zones. Awesome video!

[@runelitecoach]

Glad you enjoyed it!

[@InfiniteQuest86]

Wow I've been running marathons for years and done all sorts of different training plans, and I've never seen training laid out like this. It really makes so much sense. So clear and logical.

[@runelitecoach]

Awesome! Thanks Infinite. You may enjoy the Run Elite Book if you liked this. www.amazon.com/dp/B0CFCZF65L

[@woodenpicklebrewing8507]

This might just be the best running themed video on KZbin. This is more or less how I structure my training, with polarized training between training blocks and more race pace training closer to the race, but I haven’t been able to put it into words like this. Thank you!

[@runelitecoach]

Welcome. Stay tuned for 8/15 when the Run Elite book is unleashed. If you liked this you’ll love it. Thanks for your support

[@girlballs6834]

It's so bizarre how the runfluencer culture has unwritten new rules for how and when people should run, we're told often by these internet legends that everyone is unique...until they call your routine/plans subpar unless you buy and try their plans. Run what works for you, comparison is the thief of joy and there will always be faster or more naturally gifted runners than you. Thanks for making content like this video.

[@runelitecoach]

Welcome

[@MimontheSitchell]

I'm currently going to school to be a teacher and I want to coach track and XC. I have some coaching and a lot of training experience and this is probably the most eloquent way I've ever seen a training cycle laid out. Incredible information, very digestible, will certainly be applying this.

[@moart87]

Discovered your channel yesterday. I’m genuinely impressed by the quality of your reasoning.

[@runelitecoach]

Thank you and welcome to the channel

[@nikp.7823]

I think my folks could hear the loud click it made in my head just now. Sooo helpful, thanks a million!

[@runelitecoach]

Glad it helped!

[@kevinrice1941]

This is one of the most informative videos I’ve ever watched. Thanks for putting this together.

[@runelitecoach]

Thank you for your support. It makes my day over here on this end 🎉

[@DeenSheriffdeen]

Thanks. This is probably one KZbin running related video i actually watched fully and appreciated without anyone running. Very well explained and informative. You deserve a super thanks

[@runelitecoach]

Thank you Deen! So glad it’s helping you.

[@DavidMolinaro]

Well, that's an easy like! Thanks for the awesome video and lesson on structure! Just came off an 88 mile week successfully completing each workout with purpose. Training for Chicago and this video really simplified/defined a 12-18 week training build!

[@ianwarner1429]

Love the Shirt! Sound of Music and running’s in the Alps eventually is why I do this crazy stuff!

[@runelitecoach]

The Hills Are Alive! And thank you

[@alizaidi4419]

Brilliant brilliant brilliant video!! People spend a lifetime and top dollar and still don’t learn this! Thank you for putting this out there!!

[@fsmmsms2211]

Incredible!!! We are watching you in Brazil!!!! Thanks Coach!!!!! The best explication about runs!!!!

[@Gator35]

This bar graph breakdown is soooo darn good. This is the best free coaching I’ve found.

[@Zandertheduck]

LEGENDARY! This makes SO much sense of “base training” and brings clarity to these post-race phases where I want to maintain and continue improving fitness. The idea of base training being just slow training never did seem to make complete sense, but this paradigm makes complete sense and frees me up to hit those fast repeats/sprints in the base phase. 😁

[@renesampers5225]

KZbin algorithm is scary. always showing me stuff that’s relevant at the point of time. exactly what I needed after my trail race yesterday and in preparation for Amsterdam marathon in october. great content as usual man!

[@runelitecoach]

Haha. That’s nuts. Glad the algorithm found you :) good luck at Amsterdam!

[@stforte1852]

What a video! Love the way you laid this out. *subscribed*

[@donavonprice6438]

Very informative! I will be using this info for my next marathon in Feb 2024. I really liked how walking or hiking can be a part of base training.

[@runelitecoach]

Glad you enjoyed. Thanks for supporting the channel. And yeah, who says walking isn’t good for your running?! Personally I walk twice per day and run 1-2 times per day. Especially as an ultra runner, walking certainly helps. Good luck!

[@SHELLBI1]

Thank you! Very informative. I alway struggle with my desire to run every day, but not always able to do it so well.

[@DillonJan]

The only junk is when I'm not running

[@runelitecoach]

Go get it!

[@wesmd8198]

EASILY the BEST KZbin video I’ve come across on long distance running training. 🙌👊🙏

[@runelitecoach]

Appreciate that. So glad you enjoyed. You’ll love the book if you loved this video

[@annahunt6578]

Wow, this one is in depth. Like a whole class - thank you!

[@runelitecoach]

Glad it was helpful!

[@keysersoze5341]

I've been listening to your audible/book while out on my long runs. This video really illustrates what you are referring to in the book. Many thanks

[@runelitecoach]

Glad it was helpful! And thank you

[@stevehavas3970]

V good video and valuable info. Thank you.

[@garydon19]

That was excellent Andrew. A visual explanation of the theory in your book which made it more tangible.

[@runelitecoach]

Thank you :) So glad you enjoyed

[@oliverangelil7781]

This tri-phase training approach just feels so right. Already shared this video with a few friends.

[@mikes5764]

I really like this video👍🏻, thanks a lot! Being almost 50 and new to running (only did a half marathon before) i did 4 marathons 4.09, 3.49, 3.38, 3.25 in the last 4 years. I just followed a marathon training plan of 3 months. Now I am training for the next marathon in another way. First a training block focussed on the 5K, then one the 10K, then on the HM, and finally 3 months of marathons specific training. It looks a lot like your 3 phase model. Also enjoying new PBs on these new distances, just as you said. My main take away from your video is that it is a good thing to do a lot of easy miles even early in the season, even when this feels odd when training for a 5 or 10K at that moment.

[@runelitecoach]

Spot on! Great takeaway. So glad my material is helping you. Thanks for your support

[@mikes5764]

@@runelitecoach This video is awesome! Taking the whole season into consideration, and all paces and ways to train them makes running so much more fun then it already is ✨.

[@runelitecoach]

Thanks Mike. Yup taking the whole season in to account is definitely key

[@Determined-Jacobi]

Incredible lecture. Left me feeling full of confidence and motivation to put in the work

[@runelitecoach]

Thank you

[@bhongbernal8071]

wow... just wow.... i really learned a lot from this..thanks for sharing!!

[@davehardy-hodgson2944]

What an amazing video, the information was really well presented and in a format anyone can understand! Thank you for this, I look forward to getting your book as soon as it is released!

[@runelitecoach]

Glad it was helpful! And thank you, you can pick up the book on Tuesday! I’ve had several beta readers and have had outstanding feedback. It’s going to be epic!

[@chestbech]

This is the best explanation of how to build up to a marathon I have seen.

[@runelitecoach]

Thank you. Welcome to the channel

[@christopherwyk]

This video is crazy ! it makes me know all the stuff needed for running !

[@year1929]

This is great video. You can create your own race plan from the information you provided.

[@justsoccer4642]

this channel is gold. it would be really cool if another highly knowledgeable coach reacted to this video just too have 2 different ideas wether they clash or agree .

[@runelitecoach]

Great idea! We’ll see what happens. There’s lots of content out there now that’ll either agree or disagree with this.

[@efficientsteve]

I'm 11 months out from a very special marathon and have been looking for guidance on how to structure my training over such a long period. I need look no more - it's all here. The clearest, simplest explanation of 'peaking' ever. Thank you. I already had many of the pieces of the training jigsaw but had no idea how to put them together. Now I do. I've never felt more optimistic that I can reach my performance goal next year.

[@NavinTheeng]

15:14 Can't you move your LT upwards with specific training?

[@runelitecoach]

Thank you. Your comment made my night. Glad you are enjoying

[@jeffreyjefferson536]

Thank you very much! This was SO much more than what I expected from the title. Very informative, food for thought and a huge confidence boost as well for some reason. Keep up the great work, your channel is a treasure trove for every serious runner!

[@runelitecoach]

Thank you. So glad you enjoyed it. See you on the next one

[@thru_and_thru]

Wow this answered sooo many questions I had about training and running easier miles. That you so much, what an excellent breakdown of all the different systems of running.

[@runelitecoach]

Thank you :) comments like this help to make my day even better. Glad you're enjoying the content.

[@miestykid]

Another killer video, so informative... Thank you!

[@runelitecoach]

Welcome @miestykid 🎉thanks for your support. See you on the next video

[@damienmartinezcoro7765]

This is absolutely the best video on the matter I’ve seen on the last 10 years, and I’ve watched lots!!! Thank you.

[@runelitecoach]

Glad you enjoyed it! And Thanks for supporting the channel. See you on the next one

[@reamediscord9708]

This video is amazing!!!! You deserve way more following, but I'm sure you'll get there. Keep up the good work!

[@runelitecoach]

Thank you. Subscribe hit the bell and share it. That helps a lot. Much appreciated:)

[@Frank-cs6rg]

Hey, you make really great videos here. The quality of this is way better than most other I‘ve seen so far. Thanks for that!

[@runelitecoach]

Glad you like them!

[@paultimothyL]

Great explanation!! Thanks for this!! 👏👏👏

[@runelitecoach]

Welcome

[@harunaaron]

Youre a genius! Watching your video makes everything clear! Thank you very much!

[@runelitecoach]

Thank you

[@Otis151]

Love it. Great info here.

[@runelitecoach]

Glad it was helpful! Thank you

[@leequinlan]

Absolutely brilliant video. Well presented, great explanation and gave me even more confidence in my marathon training plan. So impactful! Simply the best running video I have watched to date. And I've watched a LOT! New subscriber 👍 Thank you.

[@runelitecoach]

Thank you Lee! So glad you enjoyed. You’ll love the Run Elite book if you liked this video.

[@onesmusmutiga9600]

This Video is a Masterclass at how to plan for Marathon training! Thanks alot for this!

[@runelitecoach]

Glad it was helpful! If you liked that you’ll love what’s coming up on Tuesday!

[@expatadventureturkey9324]

I’m currently trying to unlock the phases of training and how as a ultra runner, 40-50-61 mile races in the mountains. To be honest it seems to be all about endurance and calorie consumption. A lot of hiking during a race and easy pace running w/elevated heart rate due to climbing at times. Thanks for the content 🤙🏽

[@runelitecoach]

I hear you. Im an ultra runner myself. Mostly 50mile and 100 mile and have run 200 miles. The training is different. But not as much as you’d think. The workouts can be quite different but the principles are the same. They big difference is that the real keys to ultra running are your mindset and diet. It is for marathons too but it’s just so important in ultras. But that’s why the model that I teach leads with those as the main limiting factors of performance….so in that way they’re the same. I’ll be making more content in ultras too. As that’s my personal passion. Check out some of the ones that I already have in this channel. Check the ultramarathon fueling strategy video from May

[@JesseBrockwell]

This was a legit masterclass... Thank you!!

[@runelitecoach]

You're so welcome!

[@robglenn6590]

Absolute gold!

[@alanshrimpton6787]

I've been watching the same ol same ol for ages. This is what I've been waiting for. Thank you. 9 weeks until my marathon. May be too late but there's a next time.

[@runelitecoach]

Haha. So glad you found us. Help spread the word and consider sharing this video on your social :) and picking up our book!! www.amazon.com/dp/B0CFCZF65L

[@nguyenhk4697]

Superb great content and knowledge. Thank you

[@runelitecoach]

Welcome

[@kevinnguyen687]

This is one of the best videos available on KZbin explaining this. Your channel is a hidden gem!

[@runelitecoach]

Thank you 🙏

[@ediehunt464]

Wow-what a great video! Thanks

[@runelitecoach]

Glad you liked it!

[@zacsborntorunrunningadvent3441]

Awesome presentation, well delivered.

[@runelitecoach]

Thank you 🙏

[@nicholashernandez6060]

Great video. Recently discovered and loving this channel! And that shirt ❤

[@runelitecoach]

Welcome aboard! Yeah that shirt is awesome. Need to custom make some more

[@trimad6128]

Great explanation Thank you!

[@runelitecoach]

Welcome

[@josephviselli5715]

Great, concise explanation of Base training and sharpening. It's easy to get lost in developing your training plan and goals. After being sidelined frequently with injuries over the last 5-10 years I have been doing all my solo runs easier than easy followed by 4-6 strides. My weekly group run is my only moderately "hard" run of the week and I always feel amazing during the run. Thank you for the content and info!

[@runelitecoach]

You’re welcome. Thank you for the support

[@Mr80Miles]

Excellent. Thanks!

[@runelitecoach]

Welcome 🙏

[@OK-qd9lj]

Really really helpful. Thank you!

[@runelitecoach]

You're very welcome!

[@iurysza]

This is the best running content I've ever watched!

[@runelitecoach]

Thanks Man. Much appreciated

[@ankitaggarwal028]

I loved it so much. Learned a lot. Thanks for the video ❤

[@runelitecoach]

So glad you enjoyed it :) thanks for the support. Let me know if you pick up the book and I’ll add you to our thank you credit roll

[@ankitaggarwal028]

Its in my kindle cart

[@JMGasser87]

Fantastic video!

[@runelitecoach]

Thank you very much!

[@farhanahalonto247]

❤❤❤ i really appreciate this video. Thanks Coach.

[@runelitecoach]

Welcome 🤗

[@dhamodharan100]

This was helpful. Thanks.

[@runelitecoach]

Welcome 🙏

[@jonathansandberg5267]

This is very helpful. Thank you.

[@runelitecoach]

Glad it was helpful! Check out the Run Elite Book on Amazon if you liked this you’ll LOVE the book

[@Shevock]

Great info.

[@runelitecoach]

Thanks for watching!

[@-esox-3714]

Really interesting video, especially for me "just having started" with running last winter and kind of starting to plan my first "season" next year. The plan is to do a marathon in next year´s fall. Only if I am able to ramp up my weekly mileage and my body can endure a "proper" training block before the race though. I don´t just want to finish a marathon but in a - for me - respectable time. A problem I see for me is, too much structure brings restrictions and especially might diminish my fun in running. The most fun I find in going "fast" on sections of technical trails (maybe possible as intervals during base building phase though...)

[@Matt-cp9wh]

such a helpful video. im in phase 2 atm. its going well :)

[@runelitecoach]

Amazing to hear! Good luck!!

[@Gk54493]

This video was amazing and really helped me plan my runs as a beginner runner.

[@runelitecoach]

Thank you

[@samwordleyracing]

Great video

[@runelitecoach]

Thanks!

[@lwu101]

Ha this was my plan this winter one long run per week half marathon distance and one fast V02 max session and the other days 5-10km average. Good to see I was on the right path.

[@runelitecoach]

Careful of the getting on the V02max bandwagon. Not that it's "Bad" but it only has a narrow window where it's relevant

[@martenih]

This was GREAT.

[@runelitecoach]

Thank you

[@J.e.f.f.r.e.y]

Brilliant!

[@runelitecoach]

Thank you

[@CaptainBrash]

I love this, it's been on my mind for a while. I came to running from weightlifting and the idea that there are modes of running that don't provide physiological adaptation is mental. In weightlifting lower reps is better for strength and there is evidence showing that even sets of 30+ is good for building muscle 30 is a bit mental but we tend to do 1-5 reps to build strength and 6+ reps for building muscle but 6 doesn't mean you suddenly aren't getting stronger, it's a spectrum where as the reps increase ratio changes but all lifting that is done closish to failure will give you both strength and muscle to some degree. But as you say, you train for your goals but powerlifters should do hypertrophy phases and bodybuilders should spend phases specifically building strength.

[@runelitecoach]

Yup. Well said. There's a specificity to your adaptation. But a good program isn't going to just harp on one (or even three things). It's going to progressively become more specific for what you want to achieve. Go get those gains!

[@DMGC529]

Good video! There is a lot of nuance that is missed when we work in silos.

[@runelitecoach]

No doubt!

[@Steveness100]

This video right here 👍👍👍

[@runelitecoach]

Thank you

[@sallyhughes3668]

Thankyou very informative video.👍

[@runelitecoach]

You’re welcome Sally. Thanks for the support and subscription

[@annettestevens2260]

first time I have ever understood this prep pattern with the timing for shorter races on route to marathon

[@chrism589]

Looking forward to your book.

[@runelitecoach]

Thank you. It’s being very well received by beta readers.

[@ult1006]

Thanks!

[@runelitecoach]

Thank you ult1006. Much appreciated

[@grounded9623]

Awesome.

[@runelitecoach]

Thanks!

[@idkanaccountname]

Good one

[@runelitecoach]

Thank you

[@lonelydatum]

wow. I see it now. Thank you.

[@runelitecoach]

You're welcome

[@jayjarrels]

I had those same yellow Kennedy’s in high school. Ran my best 1k in them. Respect!

[@runelitecoach]

They were the best back then. I met Bob Kennedy and told him so. lol

[@bigbattenberg]

Super high mileage guy Nicholas Filippazzo (El Coyote Loco) said "It's not junk miles if you don't get injured." I learned a lot from him even though his regime is impossible for me.

[@runelitecoach]

Interesting. Thanks for sharing that

[@joe1071]

Nice! Before I understood all the components of training, I ran a training schedule for a half marathon with only zone 2 running. No speed work, no recovery work. Ended up running my first half in 1:43, which I was pretty proud of. All of my training was like 9-11 minutes miles. Race was obviously faster than training, so it’s definitely possible to train slow to run “fast”. Now that I also train intervals and speed work, there’sw huge difference. I feel like an absolute beast compared to only zone 2 runs

[@robintaylor1466]

No such thing as junk miles Coach Andrew, a run is a run...every mile counts,better than on the couch watching TV and for my mental health. 💚🏃

[@runelitecoach]

Did you watch the video?…

[@Efrainrubiolopez]

Dang this is such a good explication

[@runelitecoach]

Thank you muchly. Glad you enjoyed :). You may enjoy the full Run Elite book if you liked this www.amazon.com/dp/B0CFCZF65L

[@ianakim8915]

Very informative! I only wish I watched it sooner. I'm only 1.5 month away from my first marathon and so nervous. I've been doing it all wrong 😰.

[@runelitecoach]

If you’ve been enjoying your training and taking new action, you haven’t been doing it wrong. It’s a process that can go on indefinitely. Just celebrate the action that you’ve taken and also celebrate that you’re learning more and can do even better as you move forward.

[@Trailrunner1978]

I love to have a structure where I have 2-3 workouts per week, the rest is easy or steady, after feel. For example now I have one treshold workout and one marathon longrun workout per week. Rest is just filler in easy or steady to fill up volume. Works very well.

[@runelitecoach]

Glad it’s working out well for you. You may consider adding strides. Check out our two videos on strides I think you’ll like them. Thank you for your support

[@Cloppa2000]

Had to unlike this video.. So that I could re-like it again! Love this explanation! Many thanks.

[@runelitecoach]

😂 man your hilarious. Thank you and glad you enjoyed…twice

[@kylehatfield2888]

Great information Andrew! I've been running for 30 plus years and I'm still close to 3 hours in the marathon, but want to push through. Love this video! I went to your website and watched the training course. I'm interested in a coaching session and how to get involved with training under your team, but there were no phone times available. Any advice?

[@runelitecoach]

Hey! There are times available for Monday the 21st and onward. My calendar is booked up this week with current clients and my book launch. Schedule a time at andrewsnowcoaching.com/run

[@mikeseconomicaffairs]

Thank you, got so much out of this video!

[@runelitecoach]

Welcome Mike :)

[@funnelbeaker9839]

great👍

[@runelitecoach]

Thank you

[@chrism589]

This may be a bit late for my marathon, 8 weeks out but all great stuff.

[@runelitecoach]

You can adapt the schedule for ANY time frame! I have a chart to calculate how much time to put in to each phase depending on how many weeks you have until your race in my BOOK that’s Colin go out 8/15.