The OPTIMAL Way To Run Faster and Harder For SELECTION

[@SOFPrepCoach]

Psychologically it’s *very* hard to put in the work day in and day out without immediate results, but remember: *Running is a physiological adaptation.* It takes time. Be patient, be smart, train hard.

[@EvanErnstYoutube]

Why can't you pile infinite zone 2 non-impact cardio on top of a normal running schedule? How much non-impact can you do before it starts messing with recovery from the normal runs?

[@cobytang]

Been focusing on my runs for the past month. I can clearly remember at the beginning of the month running a 9-lap 1-mile run, I'd already be dying and need to stop at lep 6, dreading every running day. At the end of the month, I can easily bust out a 6:30 mile and only begin to feel uncomfortable at lap 8.

[@cadewhite6962]

Hey looking for some advice, can run 1.5 mile run in 9 minutes pretty confidently and isn't to difficult. But anything over 3 miles I can't hold 7 minute pace. My 4 mile time is just under 30 min. It's not my legs that hurt it's my breath holding me back on the longer runs. Any advice ?

[@low-budgefudge2164]

You're probably inhaling for too long between breaths or you just don't have enough Anaerobic and/or Aerobic cardio. Can you comfortable run 25-30 miles a week? If so then it may be Anaerobic cardio. Just keep doing sprints 2-3 times a week.

[@Tyra_San]

Work up to three sessions per week of 90 min zone 2 runs, a day of speed work intervals, and a tempo run of 20-30 min around 85-90% of your max HR. Breathing cadence is also important. For faster runs, inhale every two steps, then exhale every two steps through your mouth, not nose. Nasal breathing is for zone 2 runs and slower. Deep breaths too while still maintaining a strong core and activated glutes.

[@SOFPrepCoach]

Watch this video on breathing here. It's a game changer sofprepcoach.com/how-to-run-a-faster-5-mile-step-by-step/#how-to-breathe-for-running

[@brockmorris8764]

You need to run more mileage per week. I’d imagine you’re mileage is 20-30 miles a week, that’s not enough, you need to be doing at least 45 miles a week getting ready to go through BUD/S

[@noalane3626]

@@low-budgefudge2164 bro just be quiet lmfao why do guys think they’re coaches

[@keltyhood4003]

Hey coach, great video. I was wondering, is it realistic to be able to improve both strength and running pace at the same time, or would it be better to focus more on one than the other? Also, on a day when you are working on both, is it ok to go straight to running after a hard session of lifting or would you recommend for example running in the morning and working on strength in the afternoon? Thanks coach.

[@SOFPrepCoach]

You can absolutely do both. Check out this video kzbin.info/www/bejne/iKS3iZZrhb1rqrM

[@OzzyHamid-cl2fi]

#canthurtme #davidgoggins

[@sunglee2048]

I'm getting back into running and planning for a marathon this fall. I will apply this to my training. Thanks!

[@Charlie-jj8bk]

My fastest 2 mile is equivalent to a 6:37/mile pace while my fastest 5 mile is equivalent to a 7:44/mile pace. This tells me my lactate threshold is the issue rather than my VO2 max. Do you agree?

[@SOFPrepCoach]

Yes, the drop off in 2-mile to 5-mile pace is pretty significant. Usually it's due to lactate accumulation. LT work or more 5-mile goal pace practice is a good place to start

[@ct4649]

Thank you for the content, Marine 04-09 had some lung issues (had half of one cut out to be specific) im getting back k into running and I really enjoy your videos. I might be broken but I’m not dead Oorah

[@oliverallen5324]

Hey SOFPrep Coach. I would like a video what your 'suffer sessions." I also wanted to ask you if you'd heard of the Norwegian 4x4 protocol? It's been around a while, but the research has found that it increases VO2 max well, though it does suck to do. Great content. Thank you for everything.

[@noalane3626]

That longevity crowd is a really terrible place for getting running advice. When they are telling you to improve VO2max they are mostly concerned that a low VO2max correlates with shorter lifespan but you are undoubtedly not in that category already. They have a really nasty habit of overinterpreting the evidence and making claims that are much stronger than the studies support.

[@low-budgefudge2164]

​@@noalane3626"You think youre a coach!" Hypocrite

[@mr.tree.6967]

I have a question,I’m 5 9 and I run a 8:59 mile and a half should I be pulling back on my runs and work on mostly strength and size , can I do both ?

[@Redspinna55]

He has a video from a month ago about getting faster and stronger at the same time.

[@SOFPrepCoach]

Absolutely. Everyone training for selection should be training strength and endurance

[@n_eiswuerfel]

Thank you, needed that video

[@chubs5313]

Great video happy with this one! Thank you!

[@MyLife_Chronicles]

How do you get faster in the 5 mile run

[@pjs835]

I noticed when i’m ruck walking at a 18:00 pace or so (literally just a brisk walk) my heart rate is 100-110 BPM, maybe higher if it’s hotter. So would you count rucking as another aerobic day seeing how it’s almost always putting you in a zone 2 heart rate zone?

[@SOFPrepCoach]

Yes, if you're walking faster. 110 BPM is really low. I'd pick up the pace (using the linked technique) sofprepcoach.com/how-to-ruck-faster-and-injury-free/

[@pjs835]

@@SOFPrepCoach thank you for the feedback! Just getting back into rucking and getting used to moving with weight but i’m working my way up

[@curingthenaivete1642]

Hello. I can currently run a 5-mile in 34-35 minutes, maintain a 9:30-10:00 pace at Z2 for 10 miles, do a 12 mile ruck at 35 dry in 2 hours, and weigh about 210LBs. I dont have a selection date for a while. How do I improve from here? Just pre-fatigue work?

[@SOFPrepCoach]

If you're making progress, keep doing what you're doing If you're not, find your weakness and attack it

[@oceanelwell6068]

How long have you been running cause I’m currently trying to get where your at right now and any breathing tips?

[@curingthenaivete1642]

@@oceanelwell6068 I've been running since 2021. However, this has not be day in day out week by week training. It's been mostly inconsistent. Breathing Tips: Run as fast as you can without mouth breathing for a set period of time. Increase by 5-minutes every week and this will help your breathing during runs. Ensure also when youre breathing during a run that you breathe in a cadence to prevent yourself from losing focus.