THE SECRET TO A PERFECT TRAINING WEEK

[@scotteaglen4872]

Your videos are genuinely so insightful. I’ve improved my 5k time from 26 mins to 19 mins but it’s literally taken years of training. Your help is appreciated!

[@justalilbester]

Absolute pleasure! Great to hear and solid improvement!! Keep going and sub 17 will be on the cards before you know it 😉

[@gordonway5631]

Nick this is just a brilliant and educational video mate, I’m 55 and only been running for 6yrs, I can now work out a weeks training from what you have suggested. Once again thanks

[@justalilbester]

Absolutely pleasure! Running is tough enough as it is. So I’ll always share things I learn along the way as a runner and coach. Good luck for the journey ahead mate.

[@aidanoc19]

It's such a good video, I'm 49 and been running since I was 16 and still learning from this. I like the alternate long run workout idea!

[@brotherflipper]

Just got to the end of a self made challenge of doing consecutive minimum 10k a day and reached 110 days straight! This video hits at the perfect time now I have the fitness I'm looking for more structure in my training! I'm an offroad runner and enjoy the mountains so I'm going to try and incorporate your plan into the coming weeks of training! Nice content once again! Boom!!!

[@khanhduong486]

Thanks Nick

[@matt0012]

Really quality video! I’ve been looking at optimising my training week and this is some great advice! Thanks Nick and keep on pushing for the 2:20🤩

[@Fragender01123]

Thanks.🏃 Good luck to reach your personal goals.

[@Owen7070]

Always a pleasure watching your videos Nick, I play a lot of football and have now also started taking my running more seriously- the videos you make are always useful and entertaining 😁👍🏼

[@the.runninduo]

Awesome vid Nick! So informative and really gives you that motivation to go out and get it! 😝 thank you

[@SaynabSiyad]

I’m going to run marathon in September and i just started my plan this week, sub 4🙈 so everything in this video is helpful👍🏾thank u so much.

[@MS-jt2yi]

Solid advice, thanks for sharing!

[@Anna-zm2my]

Great video, advice, and love your positivity! You've motivated me so much as a beginner runner

[@justalilbester]

Glad you found it helpful. Remain disciplined, train smart and keep showing up 💥

[@ryan4pie]

Hi Nick, great video as always, you can tell there is a lot of heart and time that goes into these, think you do a fantastic job. Some tips here I will definitely take into my routine, problem I guess I have is keeping a structure with 2 kids (near enough same age as yours) and a wife + work takes up a lot of time. Any advice on how you manage that balance? Thanks very much.

[@justalilbester]

That my friend, is a whole video in itself 😅 I’ll do it soon. By what I’ve come to realise, it’s impossible to get the balance right all the time. We can just keep trying to do our best.

[@Almondamande]

This video is fantastic- really helpful content 🎉🎉🎉🎉

[@gregniewiadomski700]

Great video Nick❤

[@Top7-e9m]

Thank you nick

[@JustBrowsing777]

Thank you, excellent advice, appreciated Nick. Years of experience generously shared. 🙏 Please lower the volume of the background music while speaking. While running it's fine. Cheers

[@justalilbester]

Wish I could lower it once the video it up, but you can’t change it once up 😉 Glad you found it helpful 🙌🏻

[@JustBrowsing777]

@justalilbester It's all good Nick, just providing some feedback, hope it comes across as intended 99,9% positive, and a minor improvement potential 😉 You and your channel are all positive and inspirational about running, keep doing what you do, all the best from Sweden 🇸🇪 🏃‍♂️👟 Perhaps one day I'll see you in a 5K parkrun in Battersea park 😊

[@misterbelll]

Love your videos.... thanks mate..👍👍

[@joshcullum88]

Yes nick

[@AI-ed5jz]

thank you so much!!! :)

[@revenantel]

Thank you for another good Video. I always enjoy watching what u have to share. In this one, from my honest perspective, the music in the „background“ was a Little bit to loud and prominent. Keep up the good work

[@justalilbester]

Glad you sounds it helpful and I’ll keep them coming. Always so much more to learn in this sport. Thanks for the feedback and noted going forward

[@lxqles]

Relly informative video i, i just started running 3 weeks ago i didnt really do sports before and had to take 1 week of rest after going wayyyyy to hard on my first week bekause i knew nothing aboit running because of that i got intense knee pain and coud not run so now im only doing really easy 8-7:30 min pace runs whit short walk pauses after every 5 minute to build my arobic base would you recomment to also incourpred speed workouts (like you said 400 m splits) or should i continue building my airobic base first? Im really looking forward to when i will be able to run longer runs. And i am allredy seeing massive improvments in may healt and my harthrate while running is drooping already. You really motivate me to continu my running journey my goal is that i will run a marathon next year.

[@JustBrowsing777]

Congrats on making the best decision to invest in your health and well-being. Running is great! With that said, I'd stay away from speed sessions and really hard sessions for some time as you're only just getting started. It's tempting to increase speed and volume too early as you tend to get quick results, but adaptations are slower in your muscles and tendons ie injury often lurks around the corner.

[@leeday6564]

Another great video! Would love to see the me of your s&c sessions on video!

[@justalilbester]

I’ll definitely put one together with an over view of why I do things in a certain way 🙌🏻

[@leeday6564]

@@justalilbester look forward to it !

[@kingofdeath5600]

Started your marathon at 3:17..... crazy😮

[@DoveLoverrrrrrxd]

Just depends when you start doing marathons? My first marathon was 3;52 after 3 months of running 9 month later i had sub 3 its all relative to how long your running, how much mileage and how talented you are...

[@V1per41]

I love and subscribe to most of what you say here. Except one thing. Are you really doing a long run on Sunday followed by a hard track day on Monday? Why aren't you taking an easy 3/10 day in between?

[@justalilbester]

Glad to hear you’re applying this training. Monday is an easy day remember. It’s track Tuesday that’s the harder day, so definitely an easier day between 🙌🏻

[@luckylou9266]

hey nick, I just ran a PB (HM: 1:22). After this hard training I am now resting for already 2 weeks with just 2 or 3 jogs. how long should you wait until going for the next hard training plan after a race? Best, Lou

[@justalilbester]

Hey Lou, congrats on the HM PB, that’s epic! This depends on the type of runner you are and the mileage but if it’s been 2-3 weeks then you should be ready to start picking up with harder sessions again. Listen to the body. Good luck 💥

[@Nyelands]

I am a little confused you started out saying that one should only do 2 workouts a week. But then you suggest doing intervals Tuesday. Hills/tempo Thursday. And then again a time trial 5k Saturday or a Sunday long run with with tempo intervals. For me that sounds like 3 workouts a week?

[@Platimuth]

Do you read the book "Atomic Habits" just wondering.

[@justalilbester]

I haven’t read it but I have it at home. I must get on it.

[@ag0nypain496]

Hey Nick! Thx for having been huge part of my inspiration to start running i started 2 months ago running after sitting still for 5-10 years as professional gamer. Just ran my first 5 k in 31 minutes but i find it hard to find a schedule to follow after this "milestone" do u have a tip on where i can find training plan with what paces i should run and when if i wanna improve my 5 k time but also run further? :) once again big thank you. You legend

[@ag0nypain496]

And also im 202 cm tall and my cadence is kinda low around 160 any tips on improving this? 😅

[@justalilbester]

Thanks for sharing and this is so great to hear!!! 🫶🏻 Yes download the sub 30 minute guide, you’ll find so much goodness in there. Hope it helps and let me know once you crack 30: www.bestathletics.co.uk/trainingplans

[@justalilbester]

@@ag0nypain496run to a cadence audio, you’re probably looking for around 170 - 180 for you.

[@heinrichh.6369]

Wow I can't believe you consider yourself as not talented 😅. You run the marathon in 2:20! Do you know how few people are able to do this out of all marathon runners? I broke 4 hours last year and am very proud of it 😊 Anyways besides running making those videos is another talent of yours and it is up there in top tier Running content on KZbin. keep up the good work.

[@justalilbester]

Appreciate the kind words and congrats on the sub 4 You vs you, always 👊🏻

[@gowjer]

Nick, you said previously your overall fat composition is 11% is this paramount to your success as a runner?

[@justalilbester]

Not necessarily. I went into Manchester marathon the leanest I have ever been at 8,1% body fat and It was my slowest in my last 5 marathons at 2:22:40. Stronger means faster.

[@nicancelin3714]

Hey Nick, how long do you think it take your body to adapt to running? I’ve been training for around a year now consistently and seeing improvements. How slowly should you ramp up?

[@justalilbester]

It’s a tricky one that. To be honest before my running days I don’t run at all. It took about 9 years for my body to transform and sometimes I still feel like it’s transforming. Let it happen naturally. Aim to ramp up gradually. Mad 10% from the week before until you find your sweet spot (for where you’re at).

[@zman145repuls]

I noticed how you said to run about 2 hard runs a week. Would you consider a long run that is at a faster effort as a hard run?

[@justalilbester]

Yes indeed; Easy long run = not hard day. Long run with harder efforts = harder day

[@lisehegre2351]

the music is to dominant

[@justalilbester]

Ah I should have toned it down a bit. Hope you managed to catch all of it.

[@zikkizain3983]

Musics fine

[@gowjer]

*too

[@hififidelity]

Wholewheat pasta, sweet potato, braahhn raahs

[@justalilbester]

🍝 carbs carbs carbs!

[@0qscvbn0]

What’s your height nick?

[@justalilbester]

6ft 1 | 186cm

[@montukonwar3145]

Nick please sub 5km 20min running plan weekly.

[@TBasianeyes]

"i'm a lot bigger than competitors" sure but you have much longer legs...

[@DoveLoverrrrrrxd]

All top marathoners are short because they weight less and less kilos to run is more running economy...

[@justalilbester]

Longer legs don’t help to much. Look at the worlds best, not many of them are tall.

[@TimGrose]

@@justalilbester if only it was a long legs contest :)

[@Team.L]

Very good👍🏻 u know what ur talking about. Ur channel should have 500 000+ followers! People follows only all those 🤡 runner channels.

[@justalilbester]

Appreciate your thoughts and who knows maybe we’ll get there! Let’s keep working hard and see where the results take us.