Sub 20 Training - Turning That Screw - 10x400 - Journey Of Lee

[@deansummerton2577]

It's great watching this back knowing you've now done it!!

[@Journeyoflee]

Soon as I’d done this season I knew I had what it takes to do the sub20 , I just knew. It’s all done in training mate , weeks and months of hard graft , never forget that. Race day is only one day, yes it’s an important day but it’s only one day. Think about it like an exam you spend all year revising then you do the 1 hour exam …..it’s all done in training my friend. Own your training and you will fly - never given in mate - it’s always a pleasure Dean 👊👊👊

[@tworunningbrooms]

I did a session on that exact same road the other week. Thought I recognised it from the fence on your thumbnail. Good work.

[@Journeyoflee]

@@tworunningbrooms cheers mate 👊 yeh it’s a great place to get some reps done , hardly any disruptions 👍🏻 and pretty flat 🏃‍♂️

[@ajs808]

You are ready for sub 20 Lee, no question. I like to set my watch to display average pace, and aim for an even pace. I know I can find something in the last km if I’m slightly off pace, if I can ignore the demons telling me to quit between 3 & 4km! Like others have said, once you’ve broken 20, it becomes the norm. I did my first sub 20 last year through sheer determination, I thought I was going to die 😂, 8 months after starting running at 56, no idea what I was doing, just tried to beat my parkrun pb every week, no speed work, that came after my first sub 20, I wasn’t putting myself through that again until it felt a bit easier! I dread speed sessions but the end result makes the pain worthwhile. I got down to a 19:20 parkrun this year, but I fell behind since due to injury, illness and stupid working hours. Back on track now though mate and back in training. You’ll smash it at Battersea, get near the front at the start, or you’ll lose many seconds just getting to the start line. Don’t worry about holding anyone up if it gets you your sub 20! 😂 Good luck mate, and great channel

[@Journeyoflee]

😂😂😂 really appreciate that mate 👍🏻👍🏻 you have done amazing as well mate and when I hear stuff like this it just inspires me. Age is just a number and a lot of people but barriers up or think they can’t do things because of their age🤔🤔 keep pushing and thanks for watching mate 👊👊👊

[@LeeWright]

I reckon you'll be a sub 20 man this year Lee. Keep at it dude.

[@Journeyoflee]

Appreciate it that mate 👍🏻 feeling good after yesterday’s training session as well and I’m at Battersea Park this Saturday to give it a crack …..only time will tell - have a good 2025 mate 👊👊

[@LeeWright]

@Journeyoflee I’m not even a runner (love cycling though) but now seem to follow a couple of running channels and I love watching the graft.

[@Journeyoflee]

@@LeeWright​​⁠mate , not everyone can see the graft and grinding that goes into being a runner but from a cycling perspective you can appreciate it and I’m the same with cycling I can see what goes into it from a runners prospective- respect mate 👊👊

[@LeeWright]

@Journeyoflee good luck at Battersea park!

[@whereweoffDAD]

Get in, no messing about 💪 .. captured that sunset sky beautifully 👌✨️

[@Journeyoflee]

Cheers mate 👍🏻 running into the sunset flat out👌👌. it was a great session 👊

[@moggy992]

That is one brutal session there. I did this session on Christmas 🎄 day. Think mine was 14x400 @ 5k pace with 70 secs jog rec. Well done it's a toughy. I don't do kilometers only miles for pace. Absolutely hat off to you.

[@Journeyoflee]

The pain was real 🤣🤣 good on you , no better way to kick off Xmas 👊👊

[@wayne28387]

Brutal reps mate. Keep em up, they're obviously giving u results. Felt your pain when you wanted to quit ! It can't be classed as a decent run with the demons every now and again 😉

[@Journeyoflee]

Hahaha cheers mate , you no your pushing when the demons visit 🤪🤪 yep there was some real Pain in this one 💪 all the best mate 👊👊

[@deansummerton2577]

Absolutely phenomenal mate. I tried 4×400m intervals last week at 4.00km with loads of rest in between and it was all I had. Massive respect and admiration for yours mate.

[@Journeyoflee]

Hi mate 👍🏻 I’ve been exactly where you are Dean and if you want it , it will come I promise you. You just gotta keep turning up and pushing . Really appreciate your comment though mate , means a lot - hope you had a good Xmas 🎅 👊👊

[@JuliusFawcett]

cracking session buddy, my number one goal for 2025 is 19:xx for 5k parkrun. I'm 52 and went 20:xx 3 times this year. Currently running 50k a week with one or two hard sessions, if you can train like that, on your own, you will smash it. I just started track training with Didsbury Runners a few weeks back, that's a good hard sesh. Nice one buddy.

[@Journeyoflee]

👍🏻Brilliant that mate you sound like you are ready to smash it. My normal mileage is 50k a week but the last few weeks I had to drop it to 30k as I took a new job as a postie now I’m used to the mileage I’m getting back to 50k. Best of luck mate 👊👊 PA track will help loads mate

[@DeeJay_78]

Ey up! Another beast of a session! 75s recovery is bruuuutal for 400 repeats. You’re a fine example of motivation, effort and determination! You deserve sub 20 and you’ll be getting it very soon lad. I have slacked the last 2 months through holiday and illness. Getting back on it today and will build from there. Will break 26 again this year if it bloody kills me! Keep up the good work Lee #laceupandemptythetank

[@Journeyoflee]

Ayup lad 👊 It was brutal mate but it’s gotta be done , I didn’t have much left after this session. Staying on the running wagon is tough mate so don’t beat yourself up 💪💪 just keep at it. The one thing I’ve learned which beats everything is consistency 👍🏻 you will get you’re sub 26 mate you really will just keep turning up- thanks for the nice comments and support mate it means a lot - empty the tank 🤪👊👊

[@Jeff-yt3qp]

You will definitely get it Lee no bother. 🏃‍♂️

[@Journeyoflee]

Cheers my friend 👍🏻👍🏻 I bloody hope so , I’m busting a gut to make it happen 💪💪

[@douglasmccombie8335]

Going well, it took me a long time to break 20. Consistently doing 400s, 300s and 200s got me there and practicing very short recovery. Good luck, all about perseverance 🤞

[@Journeyoflee]

Brilliant mate cheers for the tip 👍🏻 shortening the recovery is brutal 🤣 everytime I do it I think I can’t do it but then I surprise myself - thanks for watching 👊

[@moggy992]

Spot on

[@cameronlicciardi6671]

Top running. Doing all the right things based on my own experience of getting to sub 20. Once you’ve broken it a few times your mindset changes too, so that you start to expect sub 20 and it then becomes the norm. Anyway great to see 👏

[@Journeyoflee]

Really appreciate that mate 👍🏻 thanks. A lot of people have echoed the same , I can’t wait for the day a sub20 feels easy 🤣🤣 I will no I’ve made it then😎 all the best 👊

[@whereweoffDAD]

​@Journeyoflee when you do it then your head will go "I can do sub 19:, then 18 and on it goes, youll be delighted for a few days tho... its never satisfied 😂😂

[@Journeyoflee]

@@whereweoffDAD​​⁠😂😂😂😂 I know pal , I’ve been like this since sub30 …..it never ends . It never gets easier because you just keep moving the target ……but what else we guna do 🤪🤣🤣🤣 - take care pal 👊👊

[@markg99]

You're showing us how it's done mate. I'm hoping to go sub 21 next year. I'll follow your lead 💪

[@Journeyoflee]

Cheers mate 👍🏻 really appreciate that. It’s starts getting tough from sub21 mate but if you keep turning up it will happen I have every faith in you pal you’re a brilliant runner - keep going 💪💪💪

[@MartinNikel-yt6fs]

Love these videos, my same journey. As a youngster I was sub-16, and in some senses that makes it harder knowing I’ve been there before. 25!years of smoking and drinking and at 46 I’m just a short way from breaking 20 again. In some ways I think it’s a psychological barrier, knowing the pain it takes to get there. You gotta really lay it all out there, and I’ve 100% confidence that you can!!! Boom 💥

[@Journeyoflee]

Wow mate , what a journey you have been on. They say everything goes full circle 🤣 The pain is real mate , it’s right up there as a milestone. I think you bang on about it been a physiological barrier 💪 keep turning up mate and it will come - really appreciate your kind comment - all the best pal 👊👊

[@GymtimeJamie]

10x400 is a brutal workout. the workouts that helped me get a sub-20 were these. 1. 6 x 1km with 90s rest. I remember it was the end of January in the cold and rain running up and down an industrial estate miserable AF. 2. 10 x 1-minute hill reps trying to beat where I made it up the hill on the previous rep then jog back down after that straight into a 5k at the best pace you can do. this is an absolute leg killer you are almost empty after the 6 / 8 / 10 reps up the hill and you are asking your body to push into race pace 5k. 3. 6 x 800 trying to keep your fast pace extended over a longer distance. I hope these help if you choose to put them into your training you are defiantly on the right track to get that sub 20 mate I had to take a trip to RV as I was hitting 20:08 - 09 - 03 and even 20:00 I think it was more of a mental block for me but as soon as I cracked it once it was like I had it in my locker. good luck matey.

[@Journeyoflee]

Brilliant them workouts mate , I’ll give the 800’s a go I like the idea of them . I’m at Battersea park next Saturday for a full send so we will see what happens . I’ve only got one more speed session until then so the 800’s will have to wait but I’ll give them ago regardless - sub20 is just brutal mate it’s a massive achievement and congrats for getting it done lad 👊👊

[@goodyeoman4534]

If you want miserable, try running round Gainsborough mate. I'm gonna start driving out places to get a good spot for intervals.

[@Journeyoflee]

@@goodyeoman4534hahahahaha brilliant 😂😂😂😂😂 Donny isn’t much better lad 👊👊

[@marcwaddingham3091]

Well proud of ya sausage...hard work will pay off😊

[@Journeyoflee]

Cheers Waddo means a lot that mate 👍🏻 couldn’t of done this without ya help 👊👊🏃‍♂️🏃‍♂️💪💪

[@marcwaddingham3091]

@Journeyoflee if everyone in the world helped one person what a world we would live in👌...your doing it yourself mate a man who has made lots of mistakes is just stopping you do the same👊

[@Journeyoflee]

@@marcwaddingham3091​​⁠beautiful that lad and correct as well . I’ve made a few mistakes and it’s a good life lesson to make some but 10000% you’ve given me some short cuts big time . You wanna no one of the best things I love about my running , rocking upto a race and smoking young lads in there 20’s / 30’s it keeps me motivated . I can see the looks on their faces …..how did he do that 🤣🤣🤣 now your helping me gap them even more 💪💪 absolute athlete you lad 👊👊

[@marcwaddingham3091]

@Journeyoflee good lad just don't die tryin...can't be doing we headache off your lass🤣🤣🤣

[@Journeyoflee]

@@marcwaddingham3091🤣🤣🤣 I’ll sign a disclaimer lad ,

[@drdesign4890]

Superb shift Lee, great work mate💪🏻 completely agree with you, these are the nasty, dirty sessions that are agony but needed if you want to get that sub 20.

[@Journeyoflee]

Cheers mate 👍🏻👍🏻 This is real training , I just want people to see the shift you have to put it. Watching all the PB’s and race day vlogs are all good but that’s just 10%of it - this is where is happens 💪💪 Hope you’re well pal and had a good 🎄 Xmas 👊👊

[@drdesign4890]

All good mate. Same as you, putting a shift in when I can. Training for half marathon in mid Feb. Hopefully I can stay fit. Yes had a good Xmas pal thanks. Hope you did too👍🏻

[@Journeyoflee]

@@drdesign4890​​⁠spot on mate 👍🏻 love a good half 💪 best of luck with that pal - keep turning up and getting it in 👊 let me know how you get on 🏃‍♂️🏃‍♂️

[@johncomrie2303]

Well done pal nice one

[@Journeyoflee]

Cheers John mate 👍🏻 - took it outta me this one

[@goodyeoman4534]

Postman by day, Kipchogi by night. Good man! I feel that intervals are probably the biggest game changer for chasing PBs. I don't really do them, but do strides and tempos and have smashed the sub 20 like that. But I do wanna start intervals as soon as a find a quiet stretch of road or some kind of loop away from the dog walkers and chavs.

[@Journeyoflee]

Hahahaha love it mate 👊👊 but if you can do it whilst dodging dog walkers , cars , chavs and everything else just think what you can do at a race . Some days it’s like Mario kart out here 🤪🤪

[@OldhamSteve52]

Use to do those on the track. 65 secs, with 60 secs rest, happy days. Got me down to 53 mins for 10 mile.

[@Journeyoflee]

Great session these pal , loved it , felt a million dollars when it was done 💪 and that is a stunning time for the 10 miler mate , big respect 👊👊👊

[@nicklisabrewer]

Good effort Lee. Sure you will get there. I´m a bit behind you, 5km PB 23:05 aiming for 22:30 this year as first step. Just wondered whether you can tell from the intervals whether you are "ready" to hit the 5k target. What I mean is, can you say if I can do 6x800 @03:45 or 6x1k @ 04:00 or 3x2k @03:55 etc - then that indicates you should be able to do 5k at less than 04:00? Thanks!

[@Journeyoflee]

Hi mate 👍🏻 firstly that’s great going in the low 23’s keep pushing and turning up , consistency is the key 💪 yeh you can tell mate , firstly you need to do a full send everything you’ve got 5k to see where you are then when you start doing the reps you need to go around 15 /20 seconds below goal pace like I have done here as goal pace is 4:00. Start with 2 mins recovery inbetween then the trick is keep lowering that recovery every session after you have hit them all. Also start increasing the reps . This is what I’ve done and it’s worked for me. The thing about the sub20 it’s just really hard everything has to be on point , form , recovery , training etc etc also age isn’t in my side 🤣. It’s not been anywhere near as hard to break sub30 or sub25 it really is another level cracking a sub20. Also fartleks are good , so one 1k faster than goal pace then 1k easy pace then just repeat that over about 7-10k they helped me a lot in the beginning . But doing this session made me think it’s definitely on now , you’ve gotta have a decent base as well - thanks for watching and all the best mate …..P.S it never gets easier pal 👊👊👊

[@SteveGorrill]

Hi Lee That was a cracking session but I think you could have run it a little differently. Personally I would prefer to see you run the first few reps at 95 sec per 400 and then work your way down to 90 secs per rep looking for a more even pace. I would also adopt that strategy in races. Build through the race so you’re flying at the end. A lot of energy can be wasted in a fast start when you’re cold. When everything is flowing in the middle of the race it’s much easier to pick the pace up. Offers still open if you can get to track at Barnsley sometime. You’re within touching distance just needs a bit of fine tuning. Great effort Stay healthy Steve 🙏

[@Journeyoflee]

Hi Steve 👍🏻 I will be down for a session at some point it’s a very kind offer and I will take you up on it mate 👊 I’ll give you a heads up when I know which Thursday I can make it. I’ve got Battersea Park next weekend so I think I just wanted to turn it up a bit and get a big session in with plenty of time to go💪. I get what you mean maybe a progressive sort of interval workout 👍🏻my thought was to just get the rest down to see what I could do, let me tell you it blew my socks off - hope you’re well mate , thanks for the info I appreciate it all and it’s all noted. Hopefully see you at the track in the not so distant future 👊

[@SteveGorrill]

@ Lee Good luck at Battersea. Yeah just let me know. Clearly Jan and Feb could be problematic with the weather but I am still planning to go every Thursday provided it’s fit. Not going to drive through 3ft of snow. 😂 Last comment. At Battersea just try setting off a little slower. Don’t forget your hardcore session the other night was at approx 6min pace. 6.20 min pace breaks 20mins. Good luck 🙏

[@Journeyoflee]

@@SteveGorrill​​⁠yeh if it’s snowing I’ll not be coming down like 🤣🤣 yeh I’ll sort a day out when the weathers not so bad but will defo look to cone down mate , it’s really good of you. 100% agree mate about not setting off too fast it. It’s so hard to hold back sometimes but I noticed a big difference last time out at Rother Valley I did the first km in 4 mins dead where o i would normally do it in 3:50-3:55 and I just had more to give in the 3rd and 4th km , I’ll try do the first km in about 4:00-4:05 - thanks for you’re support Steve it means a lot , take care pal 👊👊

[@mrdavester]

I finally managed to break 20 this year at age 50.. did it 3 times and failed at it a few other attempts. Easily the most painful thing I've ever experienced.. im jealous of your winter weather there.

[@Journeyoflee]

Hi mate , the lower temps in winter definitely helps like. That really is amazing mate , breaking 20 anyway is solid never mind at 50 . You have done great 💪💪💪

[@DavidWozEre]

Watched a few of you videos. I'm on the same mission. I know how you feel and what youre going through. I'm giving a sub 20 one last attempt this year. Not sure I'll get it. Already subbed the other day, but just followed on Strava too 👌 Keep it up and good luck too, I'll be watching and waiting to see it happen 👍🏻

[@Journeyoflee]

Hi mate really appreciate that pal 👍🏻 it’s one tough thing to do , sub 20’s aren’t easy. Don’t give up keep pushing , if you dont succeed just raise the bar in training and keep going , it will come - all the best pal 👊👊

[@Thirdd3gree]

Great effort Lee as usual. Don't know if you have another speed session in your legs before your sub 20 attempt but if you do, try 3 x 1 mile at about 3:50-59 pace with just 60s rest between reps. It's a killer but it pays dividends, mile reps are super strong for 5k workouts

[@Journeyoflee]

Cheers pal 👍🏻👍🏻 there will be another one but it will be slightly easier- fartlek 1 min hard - 1 min easy over 20 mins . I might try that session in a week or so , seems a good session will defo put hairs on my chest 🤣🤣🤣 hope you’re well mate

[@goodyeoman4534]

That's the one that worked for me. But I did K reps, not miles. But tbh I had a full K recovery in between.

[@Journeyoflee]

@@goodyeoman4534​​⁠I’ve found the biggest progress is made with shorter recovery , but which ever you do it your still getting it in 💪💪💪

[@goodyeoman4534]

@Journeyoflee You are gonna be buzzing when you get the sub 20. I got it recently and am already hunting the mid 19s. Will do shorter rests now.

[@colmdoyle1430]

Your doing great just make sure you warm down and recover well, no use busting a gut and tearing a calf or a hamstring. But those sessions are what will make sub 20 become the norm and then it’s onto a sub 40 10k 🤦

[@Journeyoflee]

Great shout mate , I’ve started to pick places about 3 or 4 km’s away to do these reps so I have a good warm up on the way there and a good cool down for the way back👍🏻. Recovery I am doing a bit and learning more and more all the time, it’s all one big learning curve - cheers for the message though mate it makes total sense 👊👊

[@Journeyoflee]

PS yes I no sub 40 will be next 😂😂😂it never gets easier as you just keep pushing 💪💪

[@colmdoyle1430]

I hear ya chief I’m exactly the same and I was down at the track this evening doing the same as yourself and chatting to everyone and learning, its a privilege to be able to bust a gut🤣💪💪💪keep the videos coming 👊I’m on the long long road for a sub3 marathon but the same sessions you are doing are what I’m at aswell when it gets east we strangely raise the bar or drag out the distance. Colm. Ireland 🇮🇪

[@colmdoyle1430]

Meant to say I started working the track into my sessions and picked up a cheap pair of Nike dragonfly spikes about £40 and this has really helped if you can mix a bit of cycling in too can take the pressure off getting injured I’m 44 and not getting any younger 🤣

[@Journeyoflee]

@@colmdoyle1430​​⁠couldn’t of said it any better mate it really is a privilege 👍🏻👍🏻 sub3 you animal 🤣🤣 these are the sorts of goals I want to be chasing but as we no you just have to put the work in but anything is possible . Your 44, that’s still young - never put a barrier up 🤣🤣 I no some stunning runners well into their 60’s still Boxing off sub20’s 💪💪 ya never told old lad - keep grinding , all the best 👊👊👊

[@RobBarnesTGD]

If you ever want pacing to sub-20 shout. I'm based in Donny

[@Journeyoflee]

Really appreciate that Rob 👍🏻 absolute legend and I may just take up up on that 👊 I’m at Battersea Park next weekend hoping to get it done there , but if I don’t expect a call 🤣🤣 Was I speaking to you in the mail centre other day 🤔🤔

[@goodyeoman4534]

Hi mate. And good spots for intervals between Donny and Gainsborough that you know of? Or even tracks?

[@Journeyoflee]

@@goodyeoman4534​​⁠probably bawtry lad there is some good stretch’s around there 👊

[@goodyeoman4534]

@Journeyoflee Ohh good shout mate. I will have a look tomorrow. That field/park off the main road?

[@IanCampbell-wz1xn]

whilst i understand you want to make your content for your channel, you wont be running efficiently whilst holding a camera doing reps therefore losing time and try and not look at your watch for pace during the rep and run to feel. you will find your sessions will become more productive and you'll smash that 20 min barrier no problem. good luck with your journey running is just a mind game

[@Journeyoflee]

Hi mate , yeh I totally get that I don’t film every session otherwise it would just hold be back . But if I want to show the journey that must include some training as it’s not all about the PB’s etc but if I can do it holding a camera then come race day it should be easier 🤪I’m not quite experienced enough yet not to look at my watch if I didn’t look at it I would burn out as I seem to go too fast . I’m sure all this will come though with more practice as it’s getting better. Over a KM im pretty good at knowing my speed but with the 400m reps i need the watch otherwise id be cooked - thanks for watching mate - all the best 👍🏻

[@IanCampbell-wz1xn]

@Journeyoflee I thought you had a good session. a lot of amateur runners focus on the watch rather than feel during a rep. here is the challenge try do a session where you still start and stop the watch so it is recorded but don't look at it at all during a rep or even after the rep (apart from looking at it to see when your next rep is due to start again. ) focus on one rep at a time and just knock that one off and run to feel. that way your mind will not play tricks on you, In your mind just believe nothing is going to touch me today

[@Journeyoflee]

@@IanCampbell-wz1xn not a bad idea at all that mate , I may give that a go👍🏻 I feel that would make a good game show aswell 🤣🤣 I do completely get your point though mate and it makes total sense 👍🏻👍🏻👊👊