The FIVE Key Runs in a week to become a GREAT RUNNER

[@bmt65]

going slow - then shows a b-roll of the boys smashing 4min pace 🤣🤣

[@geffree7145]

Love the content of this video - your clearly speaking from experience. Keep it up!

[@SotaMaehara]

Thank you so much!

[@hafazdniska7275]

I ran a long run with the beginning in zone 2 but when the last 3-4 kilometers entered zone 3, is that okay?

[@SotaMaehara]

Totally fine, but doing the same thing every week isn’t good, so you should always do different stuff

[@MustardSeedRunning]

Sometimes I find a HR spike after different times I’m on my feet on low HR runs. A few factors could be coming into play like: recovery, fuel, time of day, stress and energy levels, hydration. A lower Zone 3 will still contribute to your aerobic base. HR can be a bit jumpy on watches sometimes so trust your perceived effort. Trust the process.

[@nicaxis1984]

Nice video. I have an issue here. I find my stride length not big enough. I have been training to widen my stride length. Do you share your experience on how to increase my stride length? Thank you.

[@buttsniffa7469]

Just run. Your stride length need improvement.

[@HypertronicTeddy]

Hi, I recently switched my daily training shoes from Nike Invincible Run 3 to Asics Novablast. However, after my first 10km run in the Novablast, I experienced foot pain. Is this a common issue when transitioning between these shoes, and how can I improve my experience with the Asics?

[@MustardSeedRunning]

Interesting question. First question is how many kilometres out of the box prior to your 10km? Sometimes, but not all the time, a running in period can be needed to soften the foam. My first Superblast I ran a 5km PB and a half marathon PB on consecutive days the first week I had them and boy were they soft and responsive! My Superblast 2 took around 40-50km of runs to respond with same cushion and responsiveness. I’ve had all 4 Novablast models and never had a wearing-in issue but this might be the case.

[@joshkwan]

Loving all the b-roll of you smashing the pace around Sydney.

[@richienorman5872]

Nice beo

[@SotaMaehara]

thank you

[@JohnPrykephoto]

So much info might have to rewatch a few times!

[@MattShubert]

your points about zone 2 running and going by feel are SO refreshing to hear. so many of these "fitfluencers" somehow both over-complicate and over-simplify running improvement and it's so frustrating love this channel btw, great to see such a knowledgeable and generous Sydney-based runner posting this type of content!!

[@SotaMaehara]

Appreciate the feedback Matt!

[@lukitodonchiko]

Good to see a crago collab

[@SotaMaehara]

Haha not a proper collab, just stole his content, but we follow each other on insta so hopefully a proper collab soon

[@pradeepl2165]

Great summary of the different types of runs. I am 40 plus and fairly new to running. Started off doing 2 runs a week and have recently moved to 4 runs. Two easy runs , one interval session and a longer/ tempo run on the weekend. Hoping this helps with improving my speed and endurance.

[@MustardSeedRunning]

I like seeing how other coaches break down different workouts and their benefits. Nice work and helpful to the running community.

[@SotaMaehara]

Appreciate the kind words! Thanks

[@erodoeht]

thanks for sharing your knowledge. have learnt alot.

[@SotaMaehara]

My pleasure!

[@markmontie6695]

some real golden nugs right there!

[@SotaMaehara]

Appreciate it!

[@bentaylor3730]

I was speaking to David Roche the other day (via email) and he said that the Garmin LT test is pretty useless, that a ramp test based on HR doesn't actually determine HR Zones, better to send some of your hard 5 or 10km runs to a coach for assessment instead of better yet a lab test for more accurate results. I completely agree with you about listening to your body is the best and then you can look at the data afterwards if that's what you like or for any insight over the long term. Great video like always. 👍

[@SotaMaehara]

Yeah lab test is always the way to go! But interesting regarding what David Roche said, but also not surprised. I have a: Lab Test or go by feel mentality. I never bother with in between half assed stuff

[@bentaylor3730]

@@SotaMaehara Oh yeah I forgot to ask out of curiosity, any particular plans it there that you like in regards to a 60/35/5 instead of the typical 80/20 or is that just something you apply to any type of plan? Just in the middle of figuring out what plan to go with next? He's such a great guy, very helpful advice and so humble when speaking about the Leadville 100 record as well. Thanks again. 👍

[@SotaMaehara]

No particular plans. I basically never look at generic plans because I think most of the people looking at it (key word being most), don’t have the adequate knowledge like us to be able to make changes to adapt to our situation I’m always down to chat over a call and give free advice if you’d like Or we can even just have a discussion

[@bentaylor3730]

@@SotaMaehara That's incredibly kind of you mate, really appreciate the offer. It would be nice to have a chat with you sometime as you're one of the best and most informative channels out there, cheers. 🍻