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

[@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!!!

[@marshalllukemagnus]

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

[@runelitecoach]

Thank you 🙏

[@nicholas5396]

Agreed

[@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

[@MrWozzamills]

I’m blown away! What an amazing simple explanation of how to structure polarized training, your style is simply incredible! I’m keen to learn more and I have just bought your book. Thank you 🙏

[@runelitecoach]

Awesome! So glad you enjoyed. Enjoy the book!

[@bjones7017]

Literally the best training video I have ever watched. WOW.

[@runelitecoach]

Wow, thanks!

[@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

[@fr3matune]

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

[@runelitecoach]

Glad you enjoyed it!

[@Runningmaster2025]

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

[@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.

[@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

[@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.

[@FitnessArchitect0]

The pace chart was super insightful. I’ve been running for 7 years and have subscribed to the idea that theres only the paces: recovery, aerobic, lactate threshold, vo2 max, repetition pace, and all out sprinting. I never thought about how what I considered “junk miles”, or everything outside of those paces, can be beneficial!

[@shawnwan8795]

This video is damn amazing! There's no "Junk Mile", every mile counts if it serves for the right purpose. Thank you.

[@Gator35]

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

[@NickSheppardsheppsta]

Hands down the best running related video on KZbin. This was my biggest take away from you book (amongst the other mind-blowing take aways) and this video just set it in concrete. Thank you 🙏

[@runelitecoach]

Wow, thank you! So glad to have you here Nick

[@corydaddydoras]

HAS TO BE THE BEST CARDIO TRAINING VIDEO I HAVE EVER SEEN - HANDS DOWN. As a triathlete with track and cycling experience over 20 years, this sums up almost ALL the major factors and principles in any cardio training

[@waltertenboske8147]

I rarely save video's, but I keep saving yours. What a clear and founded explanation on how to build up your training and why!

[@runelitecoach]

Glad it was helpful! Thanks for watching Walter

[@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!

[@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!

[@rileygshep7606]

Yup!!😊

[@oliverangelil7781]

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

[@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!!

[@moart87]

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

[@runelitecoach]

Thank you and welcome to the channel

[@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 🎉

[@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. 😁

[@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

[@ma.kristinabalmes3433]

Brilliant explanation, Sir. Salute!

[@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

[@kevinnguyen687]

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

[@runelitecoach]

Thank you 🙏

[@ReeseBradley]

Will need to watch this video again because all I could think about the first time is “I want that t-shirt”!!

[@Mr80Miles]

Excellent. Thanks!

[@runelitecoach]

Welcome 🙏

[@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!

[@annahunt6578]

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

[@runelitecoach]

Glad it was helpful!

[@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!

[@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

[@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

[@paultimothyL]

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

[@runelitecoach]

Welcome

[@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!

[@Determined-Jacobi]

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

[@runelitecoach]

Thank you

[@zacsborntorunrunningadvent3441]

Awesome presentation, well delivered.

[@runelitecoach]

Thank you 🙏

[@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

[@ult1006]

Thanks!

[@runelitecoach]

Welcome

[@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

[@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!

[@annettestevens2260]

Thanks

[@runelitecoach]

Amazing 🤩 thank you Annett. These are so appreciated

[@JesseBrockwell]

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

[@runelitecoach]

You're so welcome!

[@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.

[@grounded9623]

Awesome.

[@runelitecoach]

Thanks!

[@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

[@bhongbernal8071]

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

[@fsmmsms2211]

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

[@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

[@christopherwyk]

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

[@JMGasser87]

Fantastic video!

[@runelitecoach]

Thank you very much!

[@harunaaron]

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

[@runelitecoach]

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

[@PrincessPoppy.]

Excellent advice 👌 I will certainly pay attention going forward

[@runelitecoach]

Glad it was helpful!

[@SHELLBI1]

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

[@iurysza]

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

[@runelitecoach]

Thanks Man. Much appreciated

[@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!

[@glenhjer4226]

Amazing video. Learned so much. Thanks!

[@nguyenhk4697]

Superb great content and knowledge. Thank you

[@runelitecoach]

Welcome

[@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.

[@chestbech]

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

[@runelitecoach]

Thank you. Welcome to the channel

[@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.

[@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

[@ChristofferKarlssonChris]

This video really deserved both a like and a comment compared to all the other videos out there on this topic 👌

[@runelitecoach]

Thanks so much Chris. Glad you enjoyed

[@coachdonald1082]

This was absolutely fantastic. Thank you

[@runelitecoach]

You are so welcome!

[@DMGC529]

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

[@runelitecoach]

No doubt!

[@year1929]

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

[@trimad6128]

Great explanation Thank you!

[@runelitecoach]

Welcome

[@stevehavas3970]

V good video and valuable info. Thank you.

[@Shevock]

Great info.

[@runelitecoach]

Thanks for watching!

[@stforte1852]

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

[@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!

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

Brilliant!

[@runelitecoach]

Thank you

[@farhanahalonto247]

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

[@runelitecoach]

Welcome 🤗

[@marcoli3480]

Thanks for making such great contents that really give me a clear picture of what training should be like. Subscribed! Please continue to make more videos like this. Cheers

[@dhamodharan100]

This was helpful. Thanks.

[@runelitecoach]

Welcome 🙏

[@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!

[@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

[@miestykid]

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

[@runelitecoach]

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

[@ediehunt464]

Wow-what a great video! Thanks

[@runelitecoach]

Glad you liked it!

[@luke3055]

great video. Would love to see how this translates to a track athlete... does the whole pyramid just shift to the left? is that covered in the book? thx

[@runelitecoach]

The pyramid stays the same. The middle is race pace, not marathon pace. This works for middle distance, and above I coach Runners down to the 800 m.

[@samwordleyracing]

Great video

[@runelitecoach]

Thanks!

[@Otis151]

Love it. Great info here.

[@runelitecoach]

Glad it was helpful! Thank you

[@Matt-cp9wh]

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

[@runelitecoach]

Amazing to hear! Good luck!!

[@idkanaccountname]

Good one

[@runelitecoach]

Thank you

[@martenih]

This was GREAT.

[@runelitecoach]

Thank you

[@chrism589]

Looking forward to your book.

[@runelitecoach]

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

[@Gk54493]

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

[@runelitecoach]

Thank you

[@BigStevo1]

This video right here 👍👍👍

[@runelitecoach]

Thank you

[@-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...)

[@funnelbeaker9839]

great👍

[@runelitecoach]

Thank you

[@annettestevens2260]

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

[@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

[@robglenn6590]

Absolute gold!

[@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

[@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