How to make a running training plan. | Leah and Matthew Henshall | Skillshare

How to make a running training plan.

Leah and Matthew Henshall, Ms

How to make a running training plan.

Leah and Matthew Henshall, Ms

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14 Lessons (1h 45m)
    • 1. 2 2 1 5km First Time

    • 2. 2 2 2 5km Intermediate

    • 3. 2 2 3 5km Advanced

    • 4. 2 3 1 10km First Time

    • 5. 2 3 2 10km Intermediate

    • 6. 2 3 3 10km Advanced

    • 7. 2 4 1 HalfM First Time

    • 8. 2 4 2 HalfM Intermediate

    • 9. 2 4 3 HalfM Advanced

    • 10. 2 5 1 FullM First Time

    • 11. 2 5 3 FullM Advanced

    • 12. 2 5 2 FullM Intermediate

    • 13. 2 6 1 UltraM First Time

    • 14. 2 6 2 UltraM Taking it further

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About This Class

Welcome to this course on how to make your very own running plan. It is intended for you to make your very own 12 week running plan to achieve your own goal. 

We have a experiance in all these various distances and speeds so we are able to give you a rough idea of what you should be doing, but ultimately we are giving you the tools to sculpture your own plan!

For you to achieve the most out of this course it is important for you to understand its structure. While this section has got videos on many different training distances you are not intended to watch all these videos at once. If your goal is to run your first 5km you wont need to watch the video on running a sub 3hr marathon yet. One Day, but baby steps. Alternatively if you are running a 3hr marathon you do not need to watch the 5km for beginners video.

Meet Your Teacher

Matthew and I are Cape Towniens passionate about health, fitness and education.

I am a Master's student at the University of Cape Town currently studying Biomedical Engineering. I have experience in Human Anatomy, Human Physiology and Biomechanics. I am excited about eating healthily and being active, these have played an important role in my happiness and self-confidence in the past few years and I love to share what I've learned with people.

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1. 2 2 1 5km First Time: Okay, let's get straight into the training. Now we're talking to you, the person who's never run before. This is your 1st 5 kilometer ever. This might be the first time you even thinking about running now to you before we even get started. We want to say a massive Congratulations. We are so happy to have you here. We're so happy to be a part of your journey. This is it is you that this is the reason why we're doing this course for people to really get involved in running and see how I can really transform your life. What do you want to do is really encourage you to remember that during the stage of running , it is up here That is the most important. It is getting into a habit that is extremely important Footing. Running into a busy schedule is what is important. Making running a part of your life is the difficult stuff here. Everything else will come easily. Just remember, running is personal. It doesn't matter how fast you go. Compared to others, it is all about you. And we are really excited to have you on board. So once again, this is for anybody who's running a five kilometre in 60 to 40 minutes or has never done it before. If you get out of breath after 100 meters, that's quite a right. This is a 12. We comprehensive pan. To really help you, we're gonna show you how to make running a habit. Your God, the end of this should be to run a five K in less than 14 minutes. That is what this program is aiming to get you to achieve on what that basically means is your goal is to run a five kilometre without walking and this 12 IQ time get Today. There are different types of running types you're gonna deal with in the 12 weeks. You don't need to worry about speed work. You don't need to worry about interval training. You don't need to worry about heels or cross training. This is something that will come in the future. And if you choose to do it, watches videos if we greatly beneficial. This is all about running, walking, running, walking and getting that run to take up the majority of your time in your legs until you're not even walking in evil. Make sure you watch our nutrition videos. Nutrition is an extremely important part of running. Even if you're just getting into it. We're not asking you to change everything immediately. But let us director in the ways to change when you get there. The neighbor, Ronnie, is not about starving yourself. You need fuel to run, and we need to just make sure that you eating, writing. Even if this is the first time you're running a five kilometre or let alone running at all , let's get straight into it again. Now we're doing five kilometers. This would be a five kilometre for your first time, and that is to say it's anywhere between 60 minutes and 40 minutes. So this video or this training plan is really targeted for the person who's never done five kilometers before. This is for your very first time. It can also be somebody's running still around 45 minutes and wants to get it down to 40. But this is really tended, for the person is never doubted. As you can see, we have a 12 week planned. This might take you shorter than 12 weeks, but this is intended to really help that person is just getting into it. And of course, if you get through this in in four weeks or you can fight around your five careless at 40 minutes in four weeks, then move on to the next video. So what we're gonna do yet the orange is optional or recovery run. So what I mean by that is it's a run that you don't have to do. But if you're feeling good, if your body is feeling good, I would really recommend doing it. You see, our whole strategy that we have is instead of having a big around on a Saturday. We have small runs every day of the week, and that's really what we're focusing on. Then read is hard. White is medium, and green is easy. We're not doing any hills. We're not doing any speed work without thinking across training. And then, of course, yellow is our goal. So to give you an idea of what thes pace is mean, I've said that your current five K is 50 minutes, but that doesn't necessarily mean you can do a five K in 50 minutes, but it does mean that you currently can probably run one kilometer or not even one club the 100 meters at 10 minutes per kilometre. So this will give you an idea of your minutes per kilometer in your minutes per mile for each of the high intensity medium and relaxed so you can see when we running relaxed. We only running between 2128 minutes per mile. But you will see why we talk about the speed this could speak. Can be both a running and walking and around walk mix up again. We know worrying about anything else, and we're not gonna worry about temper runs. Okay, so what we're doing here on Monday's it's a simple optional recovery. Ran Walk 15 minutes, 15 minutes or and then we're gonna increase it to 20 minutes and then ran. Walk 25 minutes. I'll get into the run. Walk well, what I want you to do here. It's very important that you can see that. No way on this, this time on this planet, I've mentioned distance. No, I haven't mentioned kilometers or miles. I doing preemie in future training plans. But here or that I'm really concerned about is that are you running or are you walking for 15 or 20 minutes in the day. That's all that's important. The tone. Some Tuesday, we're gonna go for very easy. Run, walk. I mean, run or walk. I mean, run and walk. So what you want to do is I want you to run literally as many minutes as you can, whether it is all the 15 minutes or only one minute, that is quite all right. And then after that, I want you to walk as long until you feel you can run again. So goes run, walk, run, walk, run. Walk as much as you can for 15 minutes. Like I say, If you feel you can run the entire 15 minutes, you probably get through this this plan very quickly. If you feel that you need to, you can run 30 seconds before you have to walk or even 20 seconds. That's rarely Okay, that's this Pan is for you on Wednesday. We doing the exact same thing, but it's very easy and it's optional. I would really encourage you to do this because then you can start getting into the three days in a row of running Thursday, run, walk for a bit longer. We're doing 20 minutes now and that's again fine. Friday is an optional walk, 15 minutes. I don't you to run here. This is all about just walking and then Saturday is a big one. Saturday, we doing a runner walk for 20 minutes at a medium pace, so that's the way you do, the exact same as you did on Thursday. But now he's just pushing it a little bit harder. You just running the 100 meters further that minute longer and that is our Saturday Sunday again is a recovery run. As you see after Week five, we start getting or from Week five, we start getting into compulsory runs after our hard runs. So when we start making these but harder, we're gonna push it a little bit harder. So short period of time. We're not going much further. It's so important to do recovery run afterwards and you can see the sore fairly. Lanier, we're going 15 minutes, 20 minutes, 30 minutes and we balding it all up to 40 minutes to eventually 50 minutes. Where's exactly where we aiming and then right here. We all have our five kilometre time trial that we've got to the end and you notice I got a compulsory walk. Run walk the day before. And this is very good to do before your five case. It's a good luck. 2. 2 2 2 5km Intermediate: Now we're gonna talk about running five kilometers at an intermediate pace. This is anyone who's running a just about 40 minutes. Who wants to get under that 40 minute merit barrier all the way after 25 minutes. So this is I'm assuming you're somebody who's already around five K's there really physically able to do this, but they want to not see if they can get it a bit faster. Get it down to 25 minutes, get it down to 28. 13 minute mark. And this is 12 week pound is gonna help you do that. In this plan, we're gonna deal with a couple of different things. Firstly, your habit you probably inhabit already of running, but you've got to get a schedule together and make running. That happens. But we assuming if you're already around five K's running, is a really a part of your life. The next thing we're gonna have in the plan is a different kind of running, and this is speed work. This might very well be the first time you've ever heard about speed work. But don't worry. It is a very exciting part of running, and it has an amazing leap from effecting You're running. We gotta start very slow with speed work. You're gonna do a really good warm up before you do it, and it's really gonna improve on your running. This is a great one to do. If you have a busy person and you don't ever love time to run, you don't need to worry too much about cross training, and you don't need to worry about too much. My resting recovery runs if you're sore. If your body is aching, you need to rest. Don't stress about missing a day. Move it until enough So and lastly, we're gonna deal with nutrition. Nutrition is so important. Make sure you're watching our videos. Nutrition can play a huge role in your lifestyle. What we find is nutrition and running complement each other. You don't finish around and crave a McDonald's burger. You finish a run and you crave a sandwich. You crave a recovery drink. You crave fruits. Listen to what your body is craving. Remember runners bird energy. You need energy when you're runs. We're not trying to starve ourselves either, so naturally you watch videos of nutrition. Now we're doing five kilometer intermediate, so that is anyone running from 40 minutes to 25 minutes. So by you being here, I'm assuming that you can already run a five kilometre just above 14 and you want to get it into this range. Now this is quite a large range, so there's quite a bit that can change. And quite it matters quite a bit how you do it. You'll notice here in previous plans are used time only, I said, run for 15 minutes and I'm saying Run for five K's. This is because whether you running in 40 minutes or 25 minutes, five kilometers can be a very different speed. But it's important that you just running those five cares every Monday morning. So we got orange is optional recovery. So this around that you don't have to do. But if you're feeling good, if your body is up to it, I strongly recommend you dirt. Then we got hard, which is red white, which is medium and green, which is easy. We've also started some speed work, which is blue. We're not doing any yours, although you can, and we not necessarily doing any cross training, although I do always recommend it, and then obviously I go is yellow. So to get an idea of what those speeds mean, I'm assuming you can run a five kilometre and 13 minutes pace. Now. This doesn't mean you can run five case of 30 minutes, but it does mean you could run at least 100 meters at six minutes a k. You can change his number in Excel document to make it more accurate to watch your current five cares, and this will calculate for you. But what it means is your high intensity or ray drones. You don't need to worry about tempo at the moment cause we're not really running further and five kilometers your high intensity. Rome's art about four minutes a kilometer or seven minutes a mile. That's like your 100 meter pays, although after your five kid pays, which is our six minutes, your medium runs are your white ones and you relax runs anyway from 13 minutes a mile to about 17 minutes about most. So that's where the area we hitting for our relax and optional runs. And then our speed work we all talk about now is between 70 and 90% of your full effort. So that's anyway from hard to medium. Okay, so Monday is always your recovery run. But I really recommend if you can do it, do this run. It is so important, especially because it's before speed work. So again, this is for the person who is hurting and they're running 40 minutes. If you're trying to get that 25 minutes, you need to turn these green and you need to make these easy runs. Now, on Tuesday, we going to do our speed work. Now I have a whole video on how to do speed. Work on a strongly recommend you watch is to understand that better but essentially speed workers a thing that is going to create a leapfrog effect for you and is really gonna improve your running on. This is intended. The five can't immediate for somebody who has never done it before. We start off very, very slowly, and we only do it once a week, right, So your speed work the first thing you need to know. It's very important to warm up at least 10 minutes before you do speed work again. What's the video? To understand exactly how fast. You should be doing this. And this is at 80 to 90%. If it this your first time, I would say Take that to even 70%. So what we're doing is a three about one kilometers with Tumen. Addressed a four by one kilometer with two minute raced three by one kilometer with one man addressed and for about one kilometers, one minute raced. So you notice how we increase the distance and then we decrease the time and the south speed relaxations work. Now, if this is your first time, if you're 40 minutes runner and this doesn't sound like fun to you, I encourage you to still go and do even one times one kilometer at least try that every week to a one times one kilometer, moving up to two times two kilometers. Just at the end of your run, it will make a huge difference. So if you're not doing speed work on a Tuesday, make sure you're at least running for 30 minutes. And if you are doing speed work, make sure you do that warm up Wednesday is a medium paced five care own, so this is just a bit slower than your five K time, but not much. It's sort of a temper run, but you should be working quite quite a bit in this run. You come home in a bit of a sweet. It's not a real extra, but it's really good to practice doing this a day after speed work. And then Thursday we're doing an easy run. Well, we not nearly as hard as Wednesday who were just relaxing and just getting out of it. And so in good to build up the intense days and then bowled down the intense days afterwards. Friday is a run, a walk for 20 months now. This is where you can and crew include cross training if you so wish, if especially if you are very active and you're getting that 25 minutes quite easily. This is where you can do cross training. But otherwise it's really a recovery round if you feeling it. If you're feeling good, go for round on Fridays on Saturdays are intense Day Saturdays. We doing run, walk for 20 minutes. This is again. I've said walk here because this is for people who are still sort of hovering around 40 minutes. If you're not. If you're not, if you're closer to 25 this must be a run, and you'll notice that this Saturday might even be easier than a Wednesday to start with. And that's really okay. But by the time we get yo, I want you to start these higher intensity days. These runs for 20 minutes, and then we're gonna increase up to 30 minutes and 40 minutes. So this is really going for distance, so you can run a five k less and 40 minutes, but now we're going to run. This fire ran as hard as we can for 40 minutes, and that's gonna help a huge amount with your five K time trial Sunday enforcing the recovery around on you. It's so important to do a recovery roller Sunday, especially after the high intensity day. And as you can see, we're gonna go down as you go. Everything increases slowly. Your Monday Say that. Say the speed work increases of, but especially around the four k, watch our speed work videos and yeah, that's about it. So queues pretty consistent. It's all about working a little bit harder and focusing on your Saturdays. Cool. Good luck 3. 2 2 3 5km Advanced: Now we're talking about an advanced five kilometer runner. This is somebody who's running in sub 25 minutes or close to 25 minutes and wants to get even lower in the twenties and even maybe jump underneath 20. This training program can even be used for person running a sub 17,000,005 K all the way down. It's a very good program Now. We're gonna have different running types. But remember, we're not going for massive distance. You never need to go for around this more than 10 or 15 case. Really, for that 25 minutes cat milligram. It's very differently that some 20 minutes we focusing on speed, we focusing on hard runs on we're gonna have to spend some time recovering. Running, I can imagine, is a ready part of your life. It's a really a habit, but now we're going to get into consistently doing certain types of training every week in a row, and this is what's gonna make the difference. We're going to introduce you to speed work if you've never heard of it before, and you won't believe that benefited were having your running. It will change your running in huge ways. What's going to introduce you to kill work, and especially if you do a lot of rounds or races that have a lot of hills? It's very good to practice your work. The last thing we encourage you to do and we've got a whole section on it is cross training . You've got to do the correct frustrating when you start to get your time down in town. It's no longer just about how long you have fast. You can run and just hum fast. Your lifetime movie is a huge amount involved in your call in your arms in your upper body , and you need to do this frustrating. Cross training is also a great way to recover, and you can see we've put it as an optional time for you to recover and lasting nutrition. It is so important to watch what you eat if you want to run these fast times. If you eating stuff, remember urology TV eating rubbish. Your body will feel like ravage, and you won't feel like you're going and you're panning through those five kids. So we really got a look at that and make sure you watch videos and nutrition. Now we're gonna talk about five kilometers advanced. So this is anyone is running it in less in 25 minutes and wants to get a sub 20. So if you're around 28 minutes this video, this is a good training program for you because it can still get you to the goal of 25 minutes. Right we've got on Monday are medium run, choose. They are speed work. We have easy speed work, optional or cross training and then hard. So what these means? Optionals. Orange hard is raid. Medium is white, easiest. Green hills is purple. You can see we've added heels. Speed work is blue. And then we have cross training, which I've just kept. It was orange here because it's still only optional, and they're not going yellow to get an idea of these paces. Say you running a five K in 22 minutes, right? This You can change on the document to get your own exact time, but this is about 4.5 old, 4.4 minutes per kilometre. So when you're running high intensity, it's anyway from 5.1 miles an hour at 5.1 miles per minutes or minutes per model. Sorry to seven minutes per mole. So this is where you're going for high intensity. So there's anyway, from your 100 minutes, your five K, you'll see that your five care was 4.4 over them. Now you're medium pays your 10-K race pace is anyway, from 7.6 minutes per mile to 8.5 minutes per mile and then easiest from 9.5 to 12. And, of course, then we have an optional runs and then kills, so you get different year old sort of 90% would be a short steep. Your 70% would be just about steeper than flat and then speed workers anywhere from 70 to 80% right? So on Monday, you doing a relatively high intensity, temper ish run. Why don't say temper? She just pushing it. You're doing a K a little bit slower than you. A care a space. Are you doing it at sort of your 10 or 15 K race pace and you're doing your five mile runs on Monday? Now Tuesday, we really getting into speed work. Hopefully, you've done speed right before. If you haven't make sure you watch our speed work video. I would recommend watching it anywhere, to see how, exactly how to do speed work. But essentially, here we have our four times one kilometer with two militarised. Then we increase that 4 to 6. Pilot one clones is keeping the race consistent. Then we go back down to four. Except now we decrease the rest to one minutes, and then we keep the one minutes and increase it. And this is how speed work works in states of full. It is the first time you're doing it. You're gonna get in. Amazing leapfrogged fate. You Wednesday it's very easy. Run eight kilometers, five miles. So we still getting quite a high distance are one thing I want to mention. What speed work. You've got to warm up at least 10 minute woman now, on Thursday because we doing five columns is That's what we try to improve. We need to get faster. I don't worry. I'm not too concerned about running high high distances. I'm worried about running faster. So we starting a to 20 by 200 meter with 62nd race at 90 to 100% right, So this year is really intended for somebody who's done this before. Is this your first time? Start with 10. Start with five. If a minute traces not long enough, take even longer. But you'll find the race is quite long. And and the reason I leave the rest so long. Here we see we have a 10 by 490 seconds is because you really gotta focus on your speed. It's all about speed, speed, speed. And when you have a good rest, you able to run faster. You absolutely must warm up before you do this. It is so critically important now, on Friday, we do cross training or run, and that's only about 60% optional run. And if you're going to the gym, Friday is a great time to do it. If you're doing some cycling, if you're doing some swimming, this is a great time to do it. Then on Saturday, we doing Ah, hard temper. Race pace runs. So here. This is hard, and even though it says the Pacers of five get pays, this is hard. 10-K pays. Here's a hard A K a five mile pace, so this is where you really intended to wrap to race these as hard as you can, not hard as you would your five K time child. This is intended that when you finish the run, you still feel like you could dio one of two kilometer warm down afterwards Sunday. I've said Easy Sunday as a time when you can do a relaxed 45 minutes run, and that is very important to do after a race day. Now, if you don't want to run six days a week, you can make your Sunday and optional. But I really would recommend doing it. And also, you can make your Monday Wednesday and optional every now and then. But if you want to get that sub 20 minutes, you've got to be running 5 to 6 times a week at least, And speed work is absolutely critical. As you'll see, we increase these, um, we will we change it to do start doing hills, make sure you watch the video and hills on. Essentially, these are the exact same, but it's obviously rented a different speed. And to calculate what speed you need to run these, you've got to go and watch us feed work, video. Great, good luck 4. 2 3 1 10km First Time: Now we doing a 10-K for the first time. This is for that person that has run a five kilometre before in about 15 minutes. If you can do that, you can do it. 10 kilometer. You must be able to complete their five kilometer. That I would encourage you doing those this until you can do that. If you need to watch our video on a five kilometre run. So what we're gonna do now? This is for you who is trying to do it in 100 minutes to 60 minutes. Even 60 minutes is extremely respectable. 10-K time. But this for anyone in that brackets. So the first thing you gotta do is get into the habit of running for a little bit longer. If you were previously a five cater a runner you would get away, was doing very short runs. And now we're just gonna extend that a little bit. Instead of doing your eight kilometers on your five kilometers, we're now gonna be doing eight kilometers. It only is gonna take you about 15 20 minutes more. So get into that habit. The next thing we're gonna do is a whole bunch of different kinds of runs. We not focused on high intensity. We're not gonna do any speed. Work said we are going to start doing cross training. Your body is gonna be running 10 kilometers now. Needs to be strong enough for that. And you can't get away. Just having strong enough legs. You got to strengthen the muscles around your knees, strengthen your core and strengthen your upper body. And really look after the race. Your body Cross training also makes a great way to recover. Make sure you watch our section of that. What we focus on in the section is really doing a little bit every day. We're not focusing on doing a massive amounts they end of the week. We just wanted to a little bit every day, and this is really gonna help you in your case and lastly nutrition. You gotta look after what you're putting into your body. You are what you eat and make sure you watch videos and nutrition. We can. Now we're doing a 10-K and this is a 10-K for your first time. So this anyway, between 100 minutes on our 40 minutes and it's 60 minutes an hour. So this is really intended for somebody who's never ran 10-K before. But they have run a five kilometre, so you must be able to run a five kilometre in a least 50 minutes to get here today. And if you've done that, we will get your take kilometer time within this boundary. Right? So we've got a green, which is easy. We've got, um, orange, which is optional. Got are optional. There are green easy. You've got out white, medium and are red hard. So what? I mean by these times, for your 10-K you should be running five kilometers in 40 minutes. This is not to say you can run five kilometers in 40 minutes. This is just to say you can at least run one kilometer at eight minutes per kilometre pace . You can put your own time in here to get the exact details. What it means that your high intensity runs will be anyway from 9.3 minutes per mile to almost 13 minutes. Kamal, all the way down to relax. Runs at about 17 to 22 minutes per mile. These are these sort of give you an idea, just a rough idea of what kind of pace it would be. But it's not exact. You can do a temper run at high intensity. That could be 21 case, but that just means you're racing it right. So you start off your Mondays with compulsory five kilometer easier run, and this is really intended to be easy. We're not doing anything funny here. We just relaxing. Tuesday's is an optional 30 minute run. Now, when's there's going to be quite a tough day, So Tuesday is around. That is a recovery round. If you're feeling a little bit tired from the week previously, and you're still feeling so on Tuesday, it's a good idea to race, but otherwise I would really recommend running. So Wednesdays. We're doing five kilometer at a medium pace. This is just off your race pairs. Now, Thursday is when we're gonna do some cross training because cross training is extremely important to start building up some strength. So you're only gonna do a three kilometre tomorrow. You'll see I've done this every doubt shoot on Thursday. It's only a three kilometer to Morrow and then so you've got to do this right before, and then you go for to the gym, do some cycling, make sure you watch our video cross training, and it's very important to build up the strength, especially for your 10 kilometers on this is also can be a great right way to recover. Friday is optional 30 minutes rhyme. Now, if you're doing trying to go for the 60 minutes, if you're closer to 60 minutes, this is gonna be compulsory round that you're doing. It has to be an easy green room Saturday we starting to do, Ah, hard five care own. So this is your five K runs as hard as you can in a five K race piers, and we do this for four weeks and you'll notice here that the 1st 4 weeks seems quite easy . This is really intended for somebody at that upper scale off the 100 minutes. If you are improving, if you're getting faster, you can start at week full. If you If you're closer to the 60 minutes you can increase these 288 kilometers or five miles. You can increase these longer. The sense for this person every care specifically when we get into the second section week 5678 You see that? We started increased this room here to make a compulsory. So now we getting those three days in a row running, and this is very important. So we do five k ZZ or three miles. Five. Cancel three miles, hard or medium, and then run eight kilometers, five miles easy. And then we got to do are cross training Friday and optional 30 minute run again. This is going to be green if you return it within 60 minutes. And you know, Saturday's running eight kilometers or five minutes at our race. Pace or no, we are racing eight kilometers. We've increases by three. Right? So this is running at it as fast as we could for five K's. Now we do know for eight, and then we have an optional recovery road. So this increased distance, you might be tired. More tireless for is, But if you aren't, you gotta be doing these runs for the final section of weeks. We're gonna be doing again, or five kilometers, three miles. This really just gets on Mondays and 15 your notice that we're not trying to do massive things. One day in the week. I really believe in small doses every day of the week. Then we're gonna be doing our optional 30 minutes runs on a Tuesday, just like we did in the first section. Now we're gonna do with a case of quite a tempo pace just a little bit slower than our race pace. So just a bit slower than this. We're gonna be doing eight K's or five miles again, crossed their training again, optional. And now we're gonna be 10 kilometers around six miles at a medium pace. So it's the same pace. Yep. Now you increasing it by two kilometers and I'm forcing your year to do recovery. Easy, Ram. It's so important to do that after the section here on our last day, we're gonna take her often, little bit. So what you gotta do is this is an optional. I would really recommend doing it very slowly. Cross training don't have to intensive sensation here. Maybe even don't do cross training. Just do that. Yeah, yeah, it's a very easy a k. There were doing and just make sure your week before leading up to your tank is very easy. And then it's a good idea to do recovery run off your race. Good luck 5. 2 3 2 10km Intermediate: Now we're gonna talk about 10 kilometers for intermediate Runner. This is anyway, from 60 minutes to 45 minutes. This is quite a big gap, but this is for the guy who's running it at 65 minutes and wants to get underneath or anyone who's running it at 15 minutes. I want to get some 45. Does training program for you? It's a really intense training program known intense and how much you have to do but intense that it can take you from anywhere from 60 to some 45. Even the people wanting to run 47 40 can deal with the training program Very similar to this again, we're not going for high distance. We're going for a little bit every day. We're gonna go for whole bunch of different types of running. And what we're going to include this time is speed work. And this is the first time you hearing about speed group. We've got a whole section on it. Make sure you watch that and learn how to do speed with speed. Work is gonna create this great leap from effect for you, where you really want preview running in a short space of time, and it's so important to do that for a 10-K run. We're also going to deal with some shore work, and we're also going to deal with the option off during cross training. It's very important to do cross training if you have the time or if you have the means. Cross training is a great way to strengthen the body. The next thing you gotta worry about it started to introduce some recovery runs. You've gotta spend days relaxed. You got spend days recovering. If you had an extremely intense TennCare around the day before, make sure you spend a day very easy and look after body on that show. It really doesn't let you down after one hectic week. The last thing and you think about his nutrition. Nutrition is extremely important and make sure you are eating correct things every day. You can even start to now worry about what you're eating before the run and if you need, which you shouldn't read yet what you can eat right after or during the run. But you shouldn't need that just yet. Okay, let's get straight into it now. We doing 10 kilometers intermediate. So this is anyone running 60 minutes to 45 minutes, right? This is a rather big gap when it comes to 10 kilometers, as many of you in this area will know. But this is really just intended to give everyone an idea of how it can work. You'll notice we got our green easy runs. We've got medium runs, which is wide hard runs which is raid optional recovery rounds, which is orange. We now do speed, work and hills. Which about your heels? A sphere, Rick. And we've got some cross training, although it's only optional, and then I'll gold just to get an idea of what those distances mean Or what those intensities mean. If you're running a five K in 25 minutes, attain care around 55 minutes, you're running in about five minutes. Okay, so this doesn't mean you're doing that yet, but it means you could run one kilometer at five minutes. So this gives you an idea of what a high intensity, your medium intensity your relaxes you can. You can changes in the in the document. So, for example, your your high intensity is anywhere from 5.828 miles minutes per mile. Your medium is anywhere from 8 to 9 minutes from on your relaxes anyway, from almost 11 to 14 minutes a mile. And this would just give you an idea off the different 10 cities of the runs and the different entities of the speed work. Now there's Thursday session. We'll get into but your fight notice. If you've done the five k advanced, that's very similar to the five k advanced. Not that you need to be running those speeds, but we'll get into Adult so Monday again, every Monday is exactly the same. It really gets you into routine. What have stressed in previous videos and illustrated again, We're not trying to do a massive thing on a Saturday. We're not trying. Just cram a weekend with a huge run. We really just focusing on running consistently every day of the week. So Monday is a very easy a crumb to five Byron Tuesday. We're going to start our speed work now. You've got to watch the video and speed work to better understand how this works. But essentially siding with four by one planters with two minute rest six by one comes with a two man race. We increased it from 46 then we go back down to four. But we decrease our race for 2 to 1. And now this speed work can have a massive leapfrog effect in your running, and you'll find your smash your times in year. But it's very important to understand. Are you doing it? Make sure you do at least a 10 minute woman, especially if it's cold. And make sure you watch that video and exactly how to do this and figure out your pace. You'll notice that the exact same session is every week here, but that is very different speeds that you'll be running this 80 to 90%. So make sure you watch that video now when they were got a just off race pace, a medium run five kilometers or three miles. This we increase to eight and then we increase it to 10 kilometers in the last few weeks. So Saturday is not our day. We were working hard here. What we are working hard and said it, but its its Wednesdays, we're getting out distance. However, it's on the wrong thing here. It should be six miles case and all Thursdays is a really key aspect of the running. So you see here we getting four or five days of running in a row, which is really good and really important. These can be optional race days if you really want, or just decreasing to five kilometers. But now Thursday's we're doing speed work and now this is like intense, high intensity speed work. It's exactly the same Czar five contest because 10 kilometers is still relatively short distance. We started with the two by 200 meters with 62nd raced. I want 10 by 400 meters, eight by 500 meters, five by 800 meters. So this is not focusing on running very fast, focusing on giving your speed up. It's got a long rest to really help you recover again. Watch a speed work video, then we start heels. Now, if you're doing a race that has a lot of fuels, you've got to do this Shell station. If you are aiming for 10 kilometer, that's dead flat. You can change this for exactly the same session here, but he'll sessions really get you strong. Friday is an optional three kilometer to Marone. This is an approximate two mile and cross training. Now the cross training you can do if you are going to the gym or going for a cycle, it's a good way to recover. It really is recovery, cross training, and it really can help you strengthen the muscles. But this is just optional Saturday. Israeli are high intensity runs, so this is five kilometers actual race face. This is five kilometers as fast as you can go, Then we move that to eight kilometers. If I say that as you can go, you'll see we increasingly care, increasing our distance here and then we racing it there and we keep that an eight K. We dont increases to 10-K at all because the goal is I want you to notice how much of speed work has an effect on these a k times. So every week we push it. If you've had a really intense week changes to medium run, you don't have to push it every single week and then right and then we stole doing it. Contains. But we're practicing 10-K Justin's and then we'll get ah, speed work. This would be very relaxed speed work day, but it's 10 K's. You don't need to trace too much. You can see now we're doing three tons 40 meters with a three minute raced 80 to 90% not 100%. It's very relaxed and then just taken easy run before your race. And then here's your 10-K race. Good luck. 6. 2 3 3 10km Advanced: How we doing? 10 kilometer bonds. Runner, This is anyone going for 45 minutes to sub 40 minutes. So you could be hovering around 40 eights and your dream of getting some 45. Or you could be hovering around 43. And you want to get that South 40. And we had to show you how to do just get help even around are wanting to run a 35 minute 10-K Now, the first thing you're gonna do is a lot of high intensity running. And it's not to say you're gonna be doing high distances. You don't need to do high distances, but we are gonna sign introducing just that, but longer arrives to get you used to running 10 case to make 10 kilometers. Feel short. We're doing a little bit every day as opposed to a huge amount of one day of the week on the weekends. So we're gonna introduce you to speed. Would you should have been doing speed road before. If you've got to 45 minutes five k with are doing speed work. I'm impressed. But to get at some 14 you've got to start doing speed work. We still gonna keep the speed red shorts on. We're still going to do that classic one kilometer session which you will learn about in future videos. We are also gonna introduce you to hills and cross training. These are two very important things to do to really keep your body strong enough to get you running at those speeds. Also, make sure you eat properly. You are what you eat, and you really gotta take careful watch about what you're putting into your body. Who? Good luck. It's going straight into it. Now we doing 10-K advance. So this is anyone who's currently running around 48 minutes and is aimed to get it in 45 then even wants to go for sub 40. If you currently running a 41 and you want to get that sub 40 someone could even adapt this this training plan to someone who wants to run a sub 35 minute Tim Kaine. So what we doing? We really This is a very similar training program, except we don't have as being your race days. You'll see there's actually no optional recovery days, although I always I always say you must take race. Race is very important and we'll talk about that coming up. So we've got our optional rest is we got our hard days. We got on medium days, I got out easy days were doing hills were doing speed work. We don't cross training and then we're gonna go to give you an idea of what that is. If you're running a five k in 22 minutes, right, you can change the safer five K's in 19 minutes. You should be able to run. One comes in 4.4 minutes per kilometre, so this gives you an idea of how fast your high intensity run should be. Your medium you relaxed your optional and a little bit about hills. So what it is to says you're electron should be anywhere between 12 90 13 minutes per mile . Your high intensity is anyway, from 5 to 7 minutes per mile. There's essentially 100 meter or one mile race. A temporary can be. So if I say a high intensity but 14 K's, that Israeli or care just means your race pace. Okay, let's get back into this. So what we've got here? Is we going Monday is green. It's relaxed, eight kilometers off five miles. It's quite a bit of distance, but you really should be just relaxing. Take it easy, quite high intensity. Tuesday's your doing our classic Speedo accession. I would assume if you're running a five K and this 10-K in this kind of time, you really do some kind of speed work session or you're just very physically fit person speeder. Accession is that leapfrog effect, and it really can approve a running. Now, I'm not gonna get into much detail. Make sure you watch the video on speed work that is, Essentially we do four by one k with two men address there. We increase that to six by one kilometer with human drays, and then we go back down to fall except up to minute race thing goes to one militaries and so on. But now, because we're doing 10 K's, we're going to start changing us from 6 to 86 to eight instead of Ford six and then 6 to 8 , so increase your distance is very important. Wednesday is now medium run against. If you're running just on the high end of the scale, 45 minutes, you can keep that of four and six. This is really for The guy wants to go sub 40. Then Wednesday is a medium sort of just below temper, running a k at sort of your Tink. It pays 10-K after 12 care pace. 12 care. So your 15 k pays and this increases quite a bit. Were only running 10 K's, but we increasing That pays quite a bit. They don't Thursdays we still focusing on speed. We're not going for distance yet, so it's all about two by two. Owners tend by 408 by four or 500 hundreds, five by eight hundreds with a high raced in between. I really want to take your high res to focus on the speed. This is the first time you're doing this. I'm surprised because you're really quite quickly. But make sure you take a good warm up and just start with 10 or even five of these to begin with, you can increase it slowly. Don't go and pull anything and trying around a 100%. Take a doctor 80% If you need in our second section or the second group, we have hills and heels are very important because skills, especially for race with a lot of fuels, it gets you a lot of strength during your ribs. If the dig fact in gay, you don't need to worry too much. But if there's got some hills in your race, I really recommend doing your decision. Watch our video on hills now we've got out cross trading. So this is a three kilometre, two mile warmer and then some frustrating of state compulsory. Now, not everyone could go to the gym on Iran could go first woman on a broken cycle. But what you can do is a session of push absent sit ups. This is such an important thing to do for cross trailing on. I've said it's compulsory years really important if you're hurting after this week and you want to run a good Saturday, I saw recommend going for the three kilometre two k, but maybe you could needle from the cross training. What's our video and cross training as you we show you can do cross training a little bit every day, so Saturdays we doing eight kilometers or five miles. So this is now our racing pace Saturday. We racing. If you've had an intense week and you don't feel like racing one day, that's quite all right. Take it easy. Do a media day Saturday. If you can't, it'll do on a Sunday. It's really okay. We understand you have police busy schedules. Watch a video of filling running into a busy schedule, so increases from 8 to 10 to 12 kilometers. So this is more than our five. Can we racing this, but it's probably be a bit slower. Sundays we do a compulsory recovery round. This is again a time to do an optional run. But I really recommend doing the recovery room on a Sunday. Then finally, we have our 10-K time trial. We do a bit of race before that. That's also very intense. We're only doing a three by 400 meters at three minutes here and only six by one promise. So good luck 7. 2 4 1 HalfM First Time: Okay, Now we're talking about your half marathon for the first time. This is an exciting place to be. I wish I could do my first half marathon again. The half marathon is a great 13.1 2141 kilometer Omar run. And it's a great run to do and then really starts to change or running from a quick, short run to something that takes a lot more practice. So this is the first time this is anyone from four hours to 2.5 hours. This videos for you. Whether you want to do your 1st 1 or you want to get it down to sub 2.5 hours now doing of training, we're gonna have a couple of different training runs. We're not gonna need to do any speed work. We're not gonna do any interval training. You don't need to. It is beneficial, but you don't have to do it. We're gonna focus. I'm having a consistent week. We're doing a little bit every day, but they were going to use our Saturday to slow or Sunday Any day that suits you to slowly build up your distance and get you ready for that? 21 k and I mean slowly. We're doing it over three months, 12 weeks. It's also very important to try and do some cross training. When you're running 21 case, it's not only your legs. I need to work. It's the rest of your body. You'll call your upper body the muscles around your knees. You need to look after those and make sure you do, sir. Prostrating. We've got an entire section on that. You've also got to make sure you take your recovery and reds days very seriously. You can't run too much too quickly. You can increase your mind is too much. Otherwise you're gonna injure yourself. You need to take rest. A. Seriously and last nutrition starts to play a big role after including watching before the race. What you eat during the race want you eat after the race, the half math and might be the first distance for the first time. You running where you need to take some kind of energy in at the halfway mark, so make sure you watch our videos on nutrition. Let's get straight into it. Okay, now we're talking about half math things for the first time. So this is anyway between four hours and 2.5 hours. So this is really like it is, for the person is doing 1/2 marathon for the first time. You could also try to be getting it close to that. Two hours 30. And this is for you. That's quite a big gap we've got here from first time to two hours 30. But this is really we're gonna show you how you can adjust it, depending on your speed. Now, because we running 1/2 marathon, the legs get tired when you're running longer distances. So we have two days every week that are optional runs and these a recovery runs. This is orange. Over here, we have our hard runs. We have our medium runs and we have our easy runs. Who knows? We don't have many hard runs. You don't have to run too hard to run 1/2 marathon. So we focus on this easier media runs. We're not doing any hills of speed work, and but we are going cross training, which I think is vitally important. Okay, So what do these times kind of mean? So you're high intensity run would be your sort of 100 meter. You want care your five carries? This is race. Pace is just on idea. It's really not intended. If you're doing 21 k at high intensity, this is when you're racing it, and this just gives you an idea. If you're only 50 minutes in 10 minutes per kilometre of Sorry, five K's and 50 minutes the sea essentially 10 minutes per kilometre. So this can be split into running seven points two minutes per kilometer to 10 minutes for high intensity. All you relax could be 21.5 minutes per mile to 28 minutes per mile. This just to give you an idea. You don't need to worry about all of this right now. And there's your optional runs. Okay, so on Monday, we just forgetting on 10 kilometers, six miles really relaxed. You'll see. In previous videos, we didn't increase. We weren't about increasing distance. If we're doing eight kilometers, we do encounters all the way through. Now we increase it to 12 to 14 just before the half math, and we decrease it again just to get to recover. It's very important these Monday runs. They really help you to loosen up the body. They are like a force recovery run. You take it very easy, very slow, but you're getting the distance. Tuesday is now medium paced. Run. This is again, Not hard. There's not a hard Rome, but this is sort of five comes with three miles at your eight cometo five mile pace. So it's really about relaxing, but moving at a little bit more faster, normal and again, it's only five kilometers. We increase it to eight and then increase it to 10. So it's not a lot at all. Now you'll notice your Thursday run is something very solar. It's about eight K's 10 case all the way through. Detain Case. This is just getting your distance up now. Wednesday as a recovery or optional run, this is really time to pin, and this wins. They could be on the Thursday order Tuesday. Now the important thing here is that recovery means if you're feeling good, so if your body is sore from the previous week, I wouldn't say do this. But if you're feeling good, I would really encourage you to do this Wednesday run because Then you start to get four days of running in a row, which makes a huge, huge difference. Friday's We're doing a three kilometre, two mile run and there's some cross training and I said, You've got to do some cross training. You make sure you watch a video on cross training and I've seen it's compulsory because it's so important and you don't have to go to a gym. You don't have to cycle. You don't have to swim. But you can even do some push ups and sit ups and dedicated day to it and that great time to do this Friday. It short. It's sweet. The weekend has begun, so no Saturdays are days. When we go to start getting this distance happened, start working. So Saturday is this is very careful how I can this year. You do 10 kilometers. Relax, take long to relax. This is really for the first time you ever doing that, this is that's for you. They were going to do that 10 kilometers a bit harder, and they were gonna racers take long, just as hard as we can. Sundays is recovery runs. You've gotta do recovery around. If you can. It's so important to do. But I'm not forcing it upon you if you need to raced. But this is a great one to do and just green do it easy. Then we do 15 counters relaxed, relaxed, a little bit harder and then hard. If one of these weeks you rating are feeling good to push it hard, switch them around about you don't have to do it in this order. And then finally, we start doing an acre 18 kilometer. So this is gonna be to 18 countries. We're going to do two weekends in a row, and there's gonna be two weeks before your half math and time trial or race if you rather So this is doing at a club 18 clown tothe 11 mile at a very relaxed pace. This is probably gonna be the furthest you've ever run, relaxed, and then the next week do it again and I don't mean run it much faster. I really just mean you've done it. Now do it again and run it a bit better. If you can this time and then the next two weeks, you really take it quite easy. Optional runs, cross training this you don't actually have to do This is our forced upon. You don't obviously do an intense Joe station. The day before your half marathon, I made this five kilometer compulsory, and I think it's very important to do a very, very slow, slow, short run on the two days before your half birth. But there has to be slow. And then again, take it easy there. Good luck. 8. 2 4 2 HalfM Intermediate: Now, this video is for the heart math and intermediate runner. This is anyone is running a two hour, 32 hour. So you could be running to 35 to 40 and want to get that 2 30 Or you could be having around 2 15 and want to get that sub to this videos for you. So you've obviously done a couple of half marathons before your others here used to it. You might naturally also just fit into that slot. The second you move from your team, Kilometers, we gotta start introducing a couple of different types of running. We're going to introduce not only slow, relaxed, easy around you. What's gonna have quite a couple of hard runs days where you're pushing the shorter distances? This is just getting into your into race mode into racing mode. Getting your tempo pace correct. Well, what's going to tell you about speed work without a whole section of speed? It is so important, has amazingly probably fate. Speed work is all about consistency. You've got against the habit of doing it every week. We've got a whole bunch of different types to do, and it's really good. We're gonna also deal with cross training. Cross training is a great alternative to recovery. If you're hurting your body's tired after run, see if you can go for some a cycle or very relaxed Jermell rolling session rest and recovery plays an important part in getting to these kind of speeds and distances. Take a rest there seriously and lastly. Nutrition. Maybe you backing with nutrition. Nutrition for half marathon. Not only do you need eat meat eat correctly the day before the race the hours before the race, but you also need to eat correctly during the race. And it's very important to have a good recovery food after the race to make sure that it doesn't throw you completely. So make sure you watch videos on nutrition. Now we're talking about half marathon at intermediate pace, So this is anyone running in a two hours, 30 to 2 hours. Now, this is sort of where the majority of runners will be off their done a couple of half marathons. You might be around 2 45 and your goal might be to run two hours 30 and that's fine. We're getting you all the way down to two hours here. So we're gonna have a different types of running. We're gonna have our easy runs. Green. We're gonna be doing two types of speed work. You we're gonna do media runs, optional rounds and hard runs these air different color codes and just to give you an idea what they mean, if you have a look here, let's say you running five kilometers and 13 minutes. This doesn't mean you have to do it. You can change this in the document, but it means you're running. Five cares in about six minutes per kilometre. So at 100% is 100 meters. You would run at 100 meters of your your efforts. And this is high intensity now this anyway from 7 to 9.5 minutes per mile. If you're doing a 21 K at high intensity, it just means you're racing it. It doesn't mean you have to be running at these times. They just an idea. There we got medium relaxed is anyway, from 13 minutes per mile to 17 minutes. Kamal and there's also the minister care here and now we're going to start speed working heels and this is always just the varying percents and how far you should be running these . So let's go back Monday, we increasing it. So now, previous videos, we would all shorter distances. We keep the distance. Consistent Tank. A tank. I didn't get all the way down or five K five k five. Get all the way down. Now we increase everything so we start. Mondays are very relaxed. 10 kilometers or six mile run and it's extremely relaxed. 10-K 6 mile tipped 12 cares seven miles. We increase after 12 years and this is just too easy. Rome And then we got to 14 miles case here. Now Thursday we're gonna be doing speed work. No speed work. This might be the first time you're doing speed work and are firstly, you've got to watch our video on speed work. It is very important to watch. So we start off just briefly with four by one kilometers, an increase at 26 by one glances or with a two mil addressed there. We decrease the rest and then go back to four and then six. Now, like I say, this might be the first time you're doing it. Take it easy. Relax, woman, properly going watch our video on speed work. It has an amazingly Prague effect. It really is about a quality exercise of speed work. You're doing a lot in a very little amount of time. Wednesday's is a five kilometre than a club within a 10 kilometer at a medium pace, so there's five count. Three miles would be a sort of your A kilometer pace. So it's all about doing it a little bit slowly but definitely not recovering. You come on a little bit of a sweat Thursday. Again, we doing speed work with the speed. With that sentiment for the two hour person, you do not by any means need to do this. If you don't want to do this, just limit the ways they run across. The speed Work is short and sweet, so it's to buy 200 attained by 400 to 8 by 505 100. And this is all about long rest. Increasing the distance. You'll be amazed how much of an impact speed working, blown even 1/2 marathon if the half math and has healed is mostly, Do you gotta do a hell session and then later. In the last two or three weeks of training, we're doing a four y two k is a three by three K's and to buy five cares again. If you have an idea what I'm talking about with these, you've got to go and watch the video on speed work to get an understanding. And this is not something that you have to do. This is just something that would drastically improve your reading. Friday is an optional cross training three K warm up to mile round, and it cost ratings. This is Jim, citing summing. If you can go to Germany consumer cycle, that's fine. I really encourage you to do some sit ups and push ups and dedicate some time to it. Saturday is when you really putting in the effort, and this again is hard. It doesn't mean it's such a five kept pace. It's a race pace. So every Saturday we racing. Now, this can really take its toll on your body, so I encourage you. If one not every three Saturdays you're feeling Ritz, take it easy. Do a green easy run. It's Saturday. You don't feel like doing it. Do it on a Sunday. This is just an idea. And you see, we increase it from 12. 14. We got back down to 12. We don't kill our bodies. 15. 18. And then we got 1/2 marathon time trial and I really encourage you to do that Recovery run after your your hard days. It's really important. Good luck. 9. 2 4 3 HalfM Advanced: Now we do half math and advanced. This is for anyone who's running it in two hours to sad 1 30 So you hovering around 25 to 10 and you want to get under two? This is the program for you. If you having around 30 19 minutes, One hour, 30. And you want to get underneath that This is for you. This can also cater for people up to one hour, 27 18 minutes. This is a really good training program for you in this training program. We're going to deal with a lot of different types of running. We're getting to the stairs now with 21 cases qwerty comfortable for you. It doesn't mean, though, that you have to do it every single week. What we're gonna focus on is speed. That's what we need to do to increase of 21 K time. People think if I want to run 21 case faster, I need to run a 21 k every weekend as fast as I can. This is not necessarily the case. If you want to run a 21 k faster, it probably means you need to run a five kilometre faster or 10 cologne faster. So this is what we're gonna focus on. We're gonna focus on speed with. There's a lot of speed work here. If you have a very hilly 21 math image and half marathon that you training for God to do the hill training, we're gonna focus a lot on Hill training. Another extremely important thing, especially especially for those guys going someone 30 is core work, all the strength and core work you get from the gym and frustrating. You've got to spend some time cross training. You can do a bit of exercises core exercise every day. Make sure you watch those videos, but it cost. Training is essential. It's also important to take your race. Days may show you rest correctly and make sure you're using that time to really relax the body and recover for the next day. Lastly, nutrition nutrition plays a massive role in half marathons. You've probably got quite good at it. You probably know what you need to eat before, right, but make sure you watch our videos on what to eat before run what, you during a run and you might get some tips and what eat after Rome, as that's very important, especially when you're training at this kind of level. You're running frequently. You're running every day. You need to make sure that you're putting the right stuff in your body after in a taste training room so you can get up the next day and her to Justus hard. Now we're talking about half marathon advance. So this is your 13.1 mile and you're trying to do it. You're doing it into two. Sub 1 30 So even if you're running a to 10 at the moment, this can help you get that sub to. That's not a very good one. Kayson. Firstly, we got our easy runs. Our speed work are medium. Runs are cross training. Are hard roads, so easy is green. Medium is white, it's hard, is red optional. We doing cross training with doing flats and wearing heels. And then we always gotta go, right? So what we got to do yet just to give you an idea, say you're running five K's in 25 minutes. It means each kilometers in about five minutes. Pok this just gives you an idea of what I mean when I say high intensity. So 100 meters high intensity five K race pace, high intensity. If I say high intensity and its 21 cases really okay, it just means race pace. This gives you the minister care your minutes per month for each of those. The high intensity could be anyway, from six 28 minutes per mile. Again, If it's 1/2 marathon, it's probably a little bit higher relaxes anyway from 11 to 14 minutes for miles. And then just get some work, idea what speed work you should be doing and that kind of percent that you'll be pushing it . Okay, so we start off on Mondays with running 10 kilometers or six miles, and this is very relaxed. You can see we increases distance as we go, especially training towards something now. This is meant to be relaxed. Run. This is going to be around that pays you for the rest of the week. It's Tuesday, Wednesday, Thursday that are going to be our high intensity. Today's Monday is just a relaxed day on Tuesdays, we doing our speed work. So this is anyway from forca times one come to six by one commenter four times one come to six point from If you haven't dance beautiful before, This is a great time to start, especially in the up here. And if you you doing a 19 minutes half marathon, you probably have done it before, but the idea is that you sort of go from 4 to 6 with a two minute rest and then you go back down to forbid decrease, arrested one minutes, go and watch a video on speed. Work is very important. We then increase our speed work from 6 to 8 from 6 to 8 on. You know what? If you're getting really that sub 90 if you're even going for some eighties, you can start making eight and 10. So this is really intended for anyone in the gap through Go and watch That video Wednesday's is, ah, high or medium intensity road. So it's really about like a temp around just off tempo pace. Quite a hard round. You've worked hard the day before. You gonna work harder winds they're gonna work on and choose it. So run within yourself in a Wednesday and again a k 10-K 12 k We increases Thursday's we're going for speed, speed, speed. If you already running the speed you need, switch this up there. We'll get into that. They were doing kills again. If you're doing it, uh, you'll run. It's good to do. If if you're half matter is very hilly, it's very good to do some your work. Like I said, the speed work here there is is really for you. If you increasing your five K times, it's like to work to entertain my for hundreds. It's high intensity, long wrist. Then we're going to this beautiful four by two kids three by three K's and to buy five Cares on again if you're getting your speed finding for speed. If you're happy with it, do more of these. These are very good ones, especially for half marathons Friday. A three point, a three kilometre, two mile warm up with cross training. It's so important to do cross training cross training. I know not everyone can go to the gym, and not everyone can cycle some. But even if you just doing some sort of some push ups, it's a great thing to do. So this is three come to to my well before that not nothing too intense because Saturday is our pace run. If you do have an intense day, you take it easy. Yukon Trace every single day of the week or every single week. So this is 10 K's 12 cares 15 K's to increase those 18 21. Take a relaxed in and then we got 1/2 marathon time trial. If one of these days you don't feel up for it, don't do it or switch these two around if you need to. It's also important on Sundays to take that relaxed a K run. If you're feeling completely finished making five kilometers, make it a walk. Making a hike do some frustrating, but it's so important to do that run after a 1930 day. Otherwise, it's the next week that you pay for it. Also the week leading up. Solve math and take it easy. This is just getting your legs moving. That sent 90% quite fast. Three by 400 four by one case at race pace. This is just taking it very easy. You can even do to here. You don't need to do for good luck 10. 2 5 1 FullM First Time: Now we're doing a marathon for your first time. This is for someone who's running a math. And in eight hours to 5.5 hours, it's a big bracket. But it's really for that person who this is the first marathon they're gonna do Now, this is extremely exciting. Congratulations to you. You're going to try and do your first even marathon. That is truly amazing achievement. And we excited to be a part of your journey. The first thing you need to know. If you want to do a marathon, you might be do more than a couple of marathons in your life. So this first math and you do it does not have to be the be all end all in the fastest marathon you ever do. Don't take it too seriously. Relax. Enjoy it. You always remember your first marathon for marathon running. We really gonna focus on building up. Are we consistently nothing to intend to? Not gonna be doing speed work. We're gonna be doing kills. You don't need to do that stuff. We're gonna focus on a consistent, weak and slow. You boarded up on the weekends and I mean slowly again you're doing this over 12 weeks, three months. You should be able to at least 7.5 marathon before this. When it comes to math and training, Two of the most important things to do is rest. Rest risk. You must be resting, recovering property. So take those day seriously. And lastly, nutrition, nutrition plays a huge part in a marathon. You're gonna be out there for eight hours, some of you, and you got to make sure that eat is more than you would normally eat in eight hours because you're gonna be running for eight hours. Make sure not only are you putting the stuff the correct food into your body before the days before their own make sure you also put in the create stuff in your body during the run. And make sure you know what? Your body after our after room. So make sure you watch our video on nutrition or all our videos on nutrition. Good luck is get straight into it. I can. Now we doing full marathons the 42 kilometer, 26 mile run. Right. So this is for anyone who is doing the first time. This can be eight hours to 5.5 hours. It's quite a massive gap. Most full marathons kuttel for eight hours. Um, 5.5 hours to get underneath. That is still a first time, but not as pretty respectable time. So what are you going to do to get this for your first time? This is really intended for somebody's run 1/2 marathon, but never has run a marathon before. I know Mondays gonna be doing easy runs. We're gonna move, tell medium runs. Hard runs on are optional runs. So we have orange. Optional hard, medium easy. We're not doing any heels. Were not doing speed reconnecting or we are going cross training. It's only optional and got a goal to give you an idea of what kind of time that is. They say you can run a five kilometre in 15 minutes you don't have to have done. This is probably good to be able to do this, but just they say that this is your time. At the moment, it's 10 minutes per kilometre. This gives you an idea which are high intensity, your medium intense. Your axe pace is in Minister K and minutes for Mom. So relax. Run is literally like 21 to 28 minutes per mile. You can put your own time in here if you're running a city minutes five. Right? So you start off under your Mondays with a very relaxed 10 kilometer, six mile run. So every Monday, it's all relaxed. Now. This is very important to get on Mondays down, because if we do Mondays, we're doing four days of running in a row every single week, and that's gonna make a huge difference. We increases from 10 kilometers to 12 kilometers and then 14 kilometers. We don't go extremely high. Oh, but is really just a time to get used to just constantly get's getting free bonus miles every day or every Monday. Tuesday's doing high intensity or medium intensity, depending where you are on the spectrum. So it's really just a five kilometre run, three miles. Then we got a case or five miles and then 10 kilometers. I've got the mouth on there, right, so this is really intended for this is again. This is not a huge distance. We're gonna focus are huge distance of Saturday's. This is all about just getting the legs moving every day. So now weighs days. We're gonna race. Wednesday's are all about a really hard day. We're gonna almost be racing are eight kilometers. So this we're doing a case. Five K ed race pace. Eight K's five Mile Sorry, Ed Reyes pays 10 K's. That phrase pays 12 K's at race pace. 14. Case of race players. Now It's important to do this to just get used to racing what it feels like to run. Although this is rating your 14 K it really doesn't have to be much faster than sort of 1/2 marathon pace, but it's really just getting used to racing Thursday's again. Eight K's 10 K's 10 case. It doesn't change much what I focus on Israeli consistency throughout the week. We do have a big Saturday, but it's more important to have a spread out weak and then quite a bit on Saturday and really doing nothing during the week and then a massive Dale Saturday. Friday's I encourage you to do cross training. This is really a good idea to build up your strength, go to the gym, do some swimming, do some cycling. Um, this I do before. When it's shorter distances as a distance. Get longer, dude afterwards. Question is extremely important. Go for sort of a three K tumor run before and then on Saturdays is all day. Sunday is a time when we're going to show that we can do this marathon. So first said they were going to do a 15 k roam the next Saturday, 18 k the next Saturday 21 case, 13.1 mile 1/2 marathon. So this everyone has should almost have been able to do. They should have been able to run 1/2 marathon. And as you can see, we're not diving right into the half marathon. If you are closer to five hours 30 you might want to skip out the 1st 2 weeks. Then we moved to 25. Then we go to city, so it's quite a big jump. In two weeks, we've jumped nine kilometers. We got back down to 20. You can see we started resting before these runs and doing a cross training afterwards. If you're feeling completely buggered one of these days, you don't have to go the huge distances. But it's really important to have a big Dan. In a small day, a big weekend in the school week the week off there were going to 35 were increasing this by five K's. We're going back down to 20. There were increasing it to 40 K's. We basically running a math. Um, if you could only do 35 cares again. That's perfectly phone. There we go down to 25 to 15. Now these two have to be extremely easy. Even a 15 might be too much for some people. In which case, two of five, even 25 might be too much for some people after 40 K In which case do Tim, this is the intended more for the 5.5 hour runners. But if this your first time, you got to take the three weeks before your marathon. Very easy. Good luck 11. 2 5 3 FullM Advanced: Now we're doing a math and for that advanced math and reading, I'm assuming you can run a marathon pretty well by now. So this is anyone with four hours to wants to go sub three hours. So whether you running hovering around 4 15 or you're having around 3 15 I want to get under three. This is the round for you. This can also help anyone running to run up to 2 45 marathons. This training program could really be extended well, so when it comes to running a marathon faster, the most important thing we gotta do is we've got to run off five kilometers faster. So often people think to run a faster math. And I need to run further. Faster, further, faster. No, you need a run of five kilometer faster. You need around 10 flowed faster. You need a run 1/2 marathon faster before you can run faster. Marathon. That's what we're gonna focus on as you introduce you to a lot of speed work and especially longer speed rock sessions. So make sure you Speedo plays a vital role in your training program. The next thing you're gonna have to do is. Make sure you rest properly when you're running such high distances, and high mileage is during. The week is gonna be days when you have to wrist and this doesn't mean do nothing and means go do some rolling, go to the gym and do some cross training. Go for a swim, go and watch our videos and frustrating. They show you stretching. Creepy. Make sure you eating creative nutrition is a huge part of a marathon run. Other marathon not only before and the days the enough to marathon, but also during the run and after the road. So make sure you watch videos on that. Now we're talking about full marathon and advanced, so this is anyone who's currently running a 4 15 It was to get into four. Well, somebody who's currently running a 3 10 It was to get a sub three, so this is really quite a broad so spectrum of marathon runners. But we're gonna deal with how you can achieve each others goals so orange. Our recovery runs hard. Radios medium. I mean hard. White is medium. Green is easy. We doing some, he'll work. We're doing a little bit of speed work, cross training you've got to do and got our goal. He'll work. We only due to your workstations is very dependent on the marathon type you're earning, whether it's flat or hilly, just to give you an idea, what I'm you will, I say. High intensity, high intensity, have said, is 100 meters 25 kilometer race pace. So anyway, from if you're running a 30 minute five care, you can substitute your value year for 7 to 9.5 minutes per mile. But now, if you're running ah, high 40 K's at high intensity, it really just means you're racing your 40 kilometers. It doesn't necessarily mean you have to run each kilometre at your five minute race. Cape Race Pace. Living on medium you're relaxed is up to 17 minutes per mole, so it's really just take it easy against speed work. You've probably done speed work before, but if you haven't you sort of know what kind of percent you better running. You need to run sort of exertion, and also make sure you warm up at least 10 minutes, especially if it's called before speed work. You must watch how video and speed work. Some Mondays, we're doing a fairly brisk medium. 10 coma to run. So this is not a runway. You killing yourself. But you definitely get home in a bit of a sweet afterwards. So it's a really good run. If it feels saw, though, you really slow down, make it easy. Run. So we go started 10 kilometers. We gotta 12 cares and up to 14 kids. There's nothing huge content to your work, and it's a Monday Tuesday's we start our speed work, so we're doing our four by one. Planters with two minute rates are six about one kilometers with two ministers, and then we go back down to four clubs and six column doesn't set a one minute. We got two minutes. We've got onto one minutes. If you don't know how to do speed work, make sure you watch our video and speed work to get a really good idea of how you can apply this to yourself. The important thing with the master and really when you want to start getting quicker is to increase it to six and eight. Now, this is sort of for your four hour. If you're really going for some three. You've got it in increase at 28 and 10 is even. You know, if you're really going for people can get that up to 15. But then you might want to have a week off five in a week of 15 to really just relaxing. Wednesday's You're doing a hard run. Wednesday's are eight kilometers or five miles hard. We go to 10. We got a 12. Go to 14. It's really all about pushing yourself hard in your Wednesday. You're gonna be sore from the day before and you're gonna have a speedy accession the next day, so make sure you run within yourself, although we've said hard again. If you need to relax, relax. These are really high mile weeks. Do not increases through quickly. Make sure this is something you used to doing. If you need to do this whole week Green. Make sure you do that. Thursday's our riel special speed works. It's all about distance, so we've got we fast enough. We can run five case fast enough, but we can replicate about five kilometers eight times, so we're doing a four by one kilometers. We doing a three by two cares to buy three cares or 313 K's we're doing to Hill stations. We didn't fall by three K's to buy five years three with three kids and two by five years. So it's very important to get these lungs Butor accessions in, especially for the sub three runners. The four hour runners. You don't need to worry too much about getting these sessions. Just make sure your least getting the Tuesday session. He'll work. It's very dependent on what kind of math and you're doing, but she always really does help with the strength. If you need to do more of these Adam in Friday on really encouraging you to do cross training, you've got to do frustrating. You're doing your three club to warm happening. Frustrating. So where you some cycle or Jim? That's really fine. It's all about increasing strength. Make sure you watch our video on cross training. If you confident in. If you congregate Jim, you can't cycle called soon. There's still things you can do. Go watch our videos on Jim. So Saturday we're gonna have all to a 25 K run. So this is something you can quite easily around 25 cares, So we're building up slowly. Then we're going after 30 K's back down to 2030 case a little bit harder. 35 K's a bit hard of 40 cares. Look how we've built it up. If you're feeling record, take it easy around 15 case. If you have to back down to 20 and then we doing a fairly hard 40 K run and this can be 30 cases, it can be 35 cares. It doesn't need to be more than 40 though there were relaxing with a 40 minute drum. Now this is really for guy going for 2 40 to 50. This Israeli guys used to the distance. If you're not, that needs to go straight back down to 25 kilometers. Then we've got a 25 kilometers 15 care again. If you're not used to the mileage, this is five kilometers. This is 10 kilometers in order pins where you are in that spectrum, Then I really encourage you to do cross training after your high intensity run. So it's really about a three K warmer or two mile and then some clustering cycling, so engine, whatever it be, this is such a good way to recover. And if you don't do this day here, you often gonna hurt the Monday afterwards, the days before marathon wrist. Make sure your wrist race is a part of the training schedule. Rest is extremely important. We're doing a three by four meters that just spreading our legs, getting them used Teoh sort of speed and then race to run five K around five kids were doing almost nothing that weeks leading up to all the couple of days leading up to that, especially from here on the said race pace, your six guess so it even slow and then you got your massive. It's a good luck. 12. 2 5 2 FullM Intermediate: Now we're doing a marathon. An intermediate level. This is Anyone is running at a 5 32 a four hour marathon. So you could be running a 5 14 You want to get under 5 30? You could be running around 4 15 I want to get sad for this Is the video for you. Well, this is the training program for you. Rather. Now I take it that you're probably quite an experience runner already. You've done the math not to. And now you want to get faster. Now we're gonna introduce speed work. Speed work is so important. Remember, if you want to run a faster marathon, it doesn't mean every week you need to run another marathon every weekend. You're running your math and faster, faster. That's not gonna help you if you're running a foster, if you want to run a faster marathon, it means that you have to run a faster five kilometer. It means that you have to run faster. 10 kilometer, half marathon so we can focus on doing these things. And that's exactly what's be Rose going to do for you. So make sure you watch our videos and speed work and it's extremely important for Marathon Runner. It's just not something that only five kilometer runners should be doing. The next thing you need to do is really get into the habit. We're gonna be doing quite long runs during the week, and you're really need to set aside the time to really get into the habit of doing a longer around, spending more time on the road, get more miles every week. Next, you've got to do cross training. Cross training is extremely important for your runner foot. For all the remnants, it is something that you've got to be doing to strengthen your body and make sure your body keeps up with you. For those eight out on 5.5 hours you're spending on the road so restraint in the knees strengthen the core strength and upper body. You usually pass your body when you run, especially when you're out there for so long and running such huge distances. The last thing you gotta do is nutrition. The further your you ran, the more of an impact nutrition will have in your body. Make sure you putting the rats tougher into your body. The weeks leading up to the marathon. Actually, you know what to eat during the marathon and make sure you eating what's create afterwards . Make sure you watch our videos of nutrition. Let's get straight into us now. We're talking about a full marathon at intermediate pace. So this is anyone who's sort of can run a marathon, has run a marathon before, runs it and sort of anyway, from 5 30 to 6 hours and then they're trying to get in the 5 30 to 4 our brackets. This is also for you if you turn around a four hour marathon. So now we change things quite a bit. We really start to do speed work. You can see we have are easy days of speed. Work days are medium days, easiest green. Medium is whites, hard is rigged. You can see we got no hard days here. An optional recovery days now, hard days. The reason I'm not having any hard day's not over doing it with all the speed work we're gonna be doing, I'd rather just keep it in medium days. They were doing some hills and some speed work and frustrating is optional. And then, of course, I gold. So say you're running a five care of 35 minutes. This is seven minutes per kilometre. Let's just gives you an idea what I mean by high intensity, medium intensity, relaxed, so relaxed. This sort of your fully to care race pace. It's anyway from 15 to 20 minutes per mile. Your medium is sort of your 21 K to your 10-K race pace anywhere from 12 to 13 minutes per mole. You can change us in the document to make it specifically meet your needs. So what we do, we starting off on Mondays with a 10-K relax room. This is very similar to the first time. And it's something you've got to do. Just keep the distance going on Mondays. This really increases your base, as you can see. We know during a massive down Saturday and nothing else the rest of the week, we really focusing on doing a little bit every single day. Now some people might tell you this is not a good training method, but really it what it suits you. This focuses on really getting the racing and the speed up, and it doesn't focus on massive, massive miles in in, although we do get into it. But there's nothing that's really too hard except the speed work, right? So we start on Mondays is 10 K's of balls to 12 and 14. Tuesday's We're doing Speed work now. This my free will be the first time you've heard about speed work. So firstly, you've got to go watch the video and speed work. But essentially, we're doing four by one case. Six. About one case with a two minute rest. There we go back down to four by one K, except we go from a to minute raced to one militaries. We then increases to six by one cane a power NK. This can go even higher all if you still around the 5.5 hours, you don't have to do it six and eight. You can stay with Ford six, but I would encourage you to get that up to eight, especially for marathon. Now, Wednesday is as close as we have to a temporal room, so this is an A K a temperature of five. Kate five mile temporal 10 K's 12 cares. 14 cares, so this is really a temporary and that sort of a jewel, probably or 15 kilometers speed or your half marathons feet. It's not too slow, but it really works a bit of a sweat, but it's you probably be quite tired after your your speed work days, and you're gonna have speed work the next day. So run within yourself in a Wednesday Thursday, we're going to start doing the rial valuable speed work again. You've got to watch the video and speed work to go through exactly the speed. You should be writing this, but we have a four by 1.5 care a three by two. Care to my three care three by three care there. We've got some. He'll work where it's full by 500 meters, eight by 500 meters. Then we've got a two by five K, and these are the ones that really start. Increase your your your math and strength. What it does. It really focuses you to run a lot faster than you normally used to. But now you're going to times five care rips, so it's really getting your mind strong to be able to run long distances. Every lacks speeds. Friday, we doing three kilometers, two miles and some cost training. It's an optional is really depends how you feeling for the week before. Sometimes cross training can really help you recover, but this is really how you're feeling. So then we have a rest out of Friday on before bigger runs on. Now. Again, we're gonna build up this distance here, so we go from 15 K's to 18 case to 21 case between five K's. You've probably all around 21 case before. You've probably even run a marathon before, but notice how slowly re increasing it. Then we start getting bigger. We goes 30 K is back down to 2035 K's back to 2040 K's down again 5 25 and 15. And again, like I've said in previous videos, that 15 is too much to five. If 25 is too much, do 10. It's a squiggle that five that control in evidence. So then you've got your afterwards. I would really encourage cross training to just help them muscles relax with a little bit of a warm up in between before the cross training. But really focus here. Here. We're running marathons already. This is essentially running a marathon, so it's really relaxed. 40 kilometer pays verse you'll find is very similar to a marathon for first time, because once you've done the math and for first time, it's fairly easy to get around your 5.5 hours, you'll find people get that quite quickly. But the speed work here's the big difference. So the closer you get to the four hours and more you're gonna want to start doing the speed work. And then finally, we will work, work up toward the math in, and there's a lot of race before marathon. This is just to get the legs moving. Make sure you're resting all of these days very seriously and rescue if you need to. Good luck. 13. 2 6 1 UltraM First Time: Now we're talking about the Ultra marathon for the first time. Now, an autumn ASM is such a fast, broad, root race. It's difficult to say how far you're running. What I can suggest is incrementally increase your distance from the marathon. So this first time you doing an ultimate and it shouldn't be more than 80 kilometers, especially if the furthest you've done before was only a marathon. So your notice, our training program has two goals. The first goal is to run that marathon, and in the second goal is our ultramarathon so so important to follow a marathon plan. And you're Muslim is essentially your first training run before an ultra. Now, during an ultra, your body is taking huge amount of strain. You need to make sure you're looking after it. Make sure you cross training, make sure you're going to gym and strengthening your muscles. That is gonna be taking the impact. You don't want your body and your joints to take this impact. It's very important to look after your body. We not turn around fast autumn atoms. You don't run it a four minutes a kilometer or even four minute a mile. We run it slowly, ultramarathons or slow. It doesn't mean our training is gonna be like that in the ultra marathon is gonna come a time when you hit a wall. We want to make that as much as possible in our training and speed. Work is a great way to run through the wall as it were. So we still gonna focus on speed work? We're not gonna do massive distances all the time that we're gonna have to start adding really controlled rounds on the weekend. And lastly, the most important thing to do with ultra running is nutrition. This is honestly a Claudio describe how bigger part it plays in an ultra run when you're hitting that wall is because you haven't eaten critically 99% of the time. You've got to, firstly, practice eating on Iran, and second, you make sure you're thinking about it. Make sure you watch those videos on. Nutrition is extremely important. What you putting into your body the days leading up to the race but also under race day. If you're going to be spending in excess of 12 hours on the road or in the mountain, you've got to be eating. The correct amount is only so much off certain types of foods nobody can absorb. And if you're not getting the right stuff in and if you depleting it in excess too quickly , you're going to cause yourself a problem. So food, food, food, nutrition, nutrition, nutrition, ultramarathons are eating game. So let's get straight into this, but can. Now we're talking about doing an ultra marathon for the first time, right? So the ultramarathon is such a such a broad spectrum of races. It can be anyway, from 43 kilometer run to a 56 and 80 kilometre Ah, 100 kilometer ah, 100 mile run. Um, it can even go up to those insurance multi day races. So when we talking about ultra math and we sort of peeking at 100 miles, 100 kilometer run, 100 miles even is but much 100 kilometers where we talking. So this is the first time you're thinking about doing something like those. Now again, we can't tell you exactly what distance you feel you gotta run, but most commonly, when people dio ultra marathon for the first time, it comes in with a marathon before so What they would do is they would do a training ground , and there were aimed to get the math and done before they do the ultra marathon. Or alternatively, there were n tickets, ultramarathon A done before they finish ultra math and be so ultra matinee could be 50 kilometers. An ultramarathon be could be 80. So this is a common way of doing it. And then depending where you are here, we will depend on what happens when you set. It is so What you will notice is this is very similar to or the exact same training schedule as the last eight weeks of your marathon. The only difference will be is half far. You're running on Saturdays, and that is really dependent on what the distance of your ultra your training for is So we're gonna assume it's your first time. This is anyway, from upto 80 kilometers. I mean, it can be more, but this that you're gonna do a math and before on a math, and it's part of your training schedule. So we got out green, which is our easy are blue, which are speed. We we got hills, we've got medium, which is why it's that's here. Green Azizi, Medium is, is why it's hard is rid. We don't have any Heidi and optional recovery, and we got hills speed work just to give you an idea of what that speed means, what that distance means. Let's say you run a five K and 30 minutes. You don't need to. You have to be doing this but essentially needs. You could run six minutes a kilometer for at least one kilometer. You can put your own value here. This gives you an idea in your minutes per kilometre. Watch your distance or what your speed would be. I'm not gonna worry too much about that in this video because of the fact that you don't need to worry too much about speed when it comes to ultra. If you hear you have run a marathon, you mustn't do this if you haven't won the marathon. Monday's is a very relax Rome. We really just getting free kilometers free miles. We're doing 12 cares 14 K's 14 K's. It's free miles. I like to call it. These are things they're doing every week on a Monday. It's a great way to start the day start the week. Tuesday's We're Back into Our Speed work six by eight kilometers. This the first time should not be the first time you heard about speed route. But if it is, make sure you watch how speed work video you're going from 8 to 6. A Tumen addressed and then you're going from 6 to 8 again at one minute. Very sorry, 68 68 on the race is decreasing. They don't Wednesdays. We're doing a bit more just slower than tempo. Run. This is like a branded your comeback feel pretty sweaty from pretty tired. It's ah, it's a really good run. We doing some kills, depending on what ultramarathon is. If the ultramarathon is flat, you might need to do kills, although it always helps with your strength. But if you need to do more hills, if it's a very hilly aftermath and I would recommend do more hills and then all speed stations look something like to buy five K's three by three cares to buy five cares. You might want to add these in here as well, depending how you're feeling Friday's or race. That's very important to race. In this day. It is an optional day, although I have said Always try and rest. If you do feel like going for a little run, that's quite all right there or walk or high quality video. Now Saturday is a day that different differs. This is so dependent on what ultra you doing? So what we doing here? We are working up to a marathon we're doing 40 kilometers before, which is basically American itself. And then after that marathon, we considering that marathoners are last training run. This is very common for people to do before ultra, but it doesn't have to be this way and then ultimately regard a very relaxed month before ultramarathon. As you can see, we're doing quite a normal. Monday is quite hind, a sort of distance. We not got anything to high intensity. We do a lot of resting. Our Saturday is a very easy. You've got to do some cross train. You're just This will help with the recovery off the marathon, and then you just very light runs. And then we got our ultra. So again it's very dependent on what failure or on what's distance you're running watch. I'm next video to get a better idea off what it means when you take it further i e. If you want to run more than 80 K's. 14. 2 6 2 UltraM Taking it further: Now we're talking about the ultramarathon and taking it further again. I don't know whether you take it further in speed or in distance. It's really doesn't matter. But this is all about how to increase or improve your altero. So this is for some blues, dammit! Before you've done an ultra, you ran up to 80 kilometers before and now you want to do it either go 100 kilometer 100 miler or you want to go and do it faster again. It's so born And if you are running at this kind of level most the time you know what to do . The things I can tell you to focus on is your strength. This is not only about your legs anymore. This is about the masses around your joints. This is about you call this a batch of upper body. If you're carrying account packed, you gotta make sure you have a body is strong. This is a whole body exercise that you're doing them. The second thing is you've got a train correcting on the weekend. It doesn't mean you have to spend 12 hours running every weekend, but it does mean you're running to make the race situation as much as possible. So you're going and spending, even if your training 400 kilometre your Spain 30 40 clumped as in the mountain, focusing, focusing on running correctly. And when you finish that race, set yourself. Am I wrecked? Was that 40 clung to everything I had? Or do you say to yourself, How could have done that again if I needed to? And that's the kind of stuff you need to be focusing on ultra. Lastly, and most importantly, is nutrition. Ultra running is food, food, food. Your body is gonna be depleting energy resource is, and you can only put so much into the time. Make sure you watch our videos on nutrition. These are eating games. Thes ultras. It's all about how good your body is. A digesting on only way to get better at that is firstly, practice and learn. Make sure you putting a rice stuff in. Let's get straight into this. So now we're talking about ultra math and taking it further. So this is somebody who's run more than 40 K's, and I want to run sort of that 100 kale 100 minor. So this is your ultra Yo. Now again, these distances or very completely depending what distance Ultra you're trying to run. I'd really, if you get to the stage, you running your basically an expert and you can listen to your body very well And you know exactly what you need to be doing. What I do like to focus on this is a schedule, the kind of thing I will do before 100 kilometer and you might say a But you're not running very far distances. But the reality is I really believe you can get away with doing high intensity. Speed works very high intensity, well disciplined long runs to get away with anything up to 100 kilometers. But this is just me, every person by themselves. If you're going for that 100 miler, this needs to Maybe you need to start to sort of 80 kilometers here, 40 kilometers, sort of, maybe even 60 kilometer runs. It really depends what works for you again. Monday is a day where you're just getting free kilometers. We working on a Monday. We don't have a lot of time. 14 kilometers, 10 to 14 kilometers. We take it easy Tuesday, Wednesday, Thursday, and Friday's way. I really make the difference. This is where it's a really good time to really get that speed work in the distance. So this nice for somebody who's just getting into it and I'm going to talk about how you can take it even further now. So you're doing four by one case, six by one. Care for by one case, six by one care your decreasing arrest from two minutes to one minutes. Then we go to six and 8 16 8 where I like to do. If I'm training for Ultra, I would change this to keep that at six. And I'll make that 15. I'll keep that at six. And I make that of 15. And obviously, then we're looking at about 70%. I will do maybe two of these before my ultra and really help to the distance. I might even do this speed work. Watch our video on speed work. If you don't have an idea what you're talking about, I might even do this on the mountain. If it's gonna be 100 k mountain all out, dude, just on the road, then what I like to do with my hill training instead of doing these four by 500 meters, these eight by 500 meters, which are really good. I would do 30 by 500 meters or 20 by 500 meters and in a 10 by 500 meters and I'll increase visa. But you see the problem is a session like this can take up to three hours and live. A session like that again is like a two hour run with the right woman from worn down. So it's really important to do something like this. Take it seriously. If you're doing an ultra, make sure you're doing the right amount of training. You putting the right hours in because you've got to If you're going to be doing the long, long distances Wednesday, I do a temper run. I will be feeling tired from the day before and I know I'm gonna be tired the next day, but I still try and push my Wednesdays. You've got to do this within yourself Friday. Frustrating cross training Cross train constraining its support and this is a three K ran to a gym or three K two mile warmer and then either summer cycle a gym If you don't have access to these things, you can do this at home. Watch our video on Jim. I just need to do the right sit ups and push ups, and it's when you're talking ultra running. This is so important. I've included it compulsory every week except now we're moving in after our high intensities. It's also important to race before your big days. You're practicing race things, arresting or something you've got to do. And obviously, before the actual day we do some really good racing up to three weeks before. See, this is six K's at race pace. We should be very slowly now. Saturday is the day you can obviously do this on a Sunday if it suits you better than really makes a difference. So I will be doing long runs. Long runs long runs, though these might be 20 case to 30 K's instead of 15 you can keep those high. It's really is depending how you feel. And then I've got this high intensity runs. Know what I mean? Here is not running extremely fast. It's running extremely hard, so what I'll be doing here is I'll be running 25 kilometers pushing us so that but not to the stent that after 25 kilometers are absolutely buggered. I push it to make sure that at the end of the road I'm actually feeling good and feeling and I say to oneself, Can I store in another 25 kilometers? And if the answer is no, I know I have done telling wrong. The same goes for 30. This will be a 30 K tempo run. It will be at the speed out. Want to run the hundreds, and it will be 30 case at 20 K's. I'll make sure I have a good meal at our run. Another 10-K and said, Could I do this again? 40 K's? I would do that. 20 kids. This one even got to 50 cases. Can't even got to 60 or 70 doesn't actually have to be much further on. When you're doing this, You you focus on your body. Don't hurt yourself. How you feeling? Listen to your body. It's very important. What are Watch our video on injuries. They might help you a lot with that. When it comes to alter running, the one thing you gotta practice is eating this goes for all their earnings. But make sure all the races, including math and ultra Murph in Famine Half Marathon. But make sure you for ultra running on these races here, these long runs these 40 K's you're eating, you're eating, you're eating, eating, and even if you eating more than you think you should or need to make sure you're practicing, there's and then also really take a good race before your ultra race. Like I say after rounding taking it further, every ultra runner in the world trains in a different way. This is such a broad idea. Hopefully, what's the rest of the videos? Because they were really give you an idea to better understand where you need to strengthen way what you can do to improve a running, and if you're not a runny, there would definitely help you, especially the nutrition videos, the jump videos, the speed work videos, the good luck