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Let's start bluntly. 
What's the biggest mistake that 

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you see people making when they 
want to get faster? 

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I think with anything people 
think that there's simple fixes 

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to everything. 
You know that there's, you know,

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like a, a quick, I don't know, 
you know, work out. 

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One work out is going to make a 
difference or what Nowadays it's

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you know a drink or you know a 
you know a mixture is suddenly 

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going to make you better. 
Trainers. 

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Trainers are going to suddenly 
make you better. 

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You know, there's so many 
different elements to it. 

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I think that it's, you know, 
it's working out obviously in 

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terms of what is fast as well in
terms of, you know what, you 

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know, are we talking about 
Sprint speed? 

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Are we talking about faster 5 Ki
think it's working out? 

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You know what you're, you know, 
where you're trying to go. 

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And often people come to me and 
they want to run a faster 5K. 

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And then it's obviously looking 
at what they've done previously,

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what they're currently doing, 
and then what we can build on 

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top of that. 
And then as I said, it's not 

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just going to happen next week. 
It's probably hopefully going to

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happen maybe a couple of months 
down the line. 

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Is that how long it takes? 
Well, I think anything that 

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you're going to build, anything,
you're going to like breakdown 

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as well, because sometimes 
you've got to work out what 

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someone's weaknesses are. 
Sometimes you've got to try 

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things and work out that either 
they're really good at them 

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already or, you know, they're 
not so good at them. 

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So it's going to take even 
longer. 

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But I think, yeah, yeah, lots of
people want quick fixes these 

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days. 
And, you know, again, we've got 

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an Internet that's telling 
people that, you know, do this 

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and you're going to have this 
result straight away. 

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And that's why I actually love 
our sport, you know, of running 

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where it takes time, you know, 
it takes years often and it 

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takes real setbacks and trying 
and, and failing. 

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But then when you do hit it, 
when you do improve, then that's

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when you know, that's when 
yourself as a coach, you get the

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the nod. 
And when athletes, they get 

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that, that real sense of purpose
themselves. 

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Yeah, yeah, yeah. 
So what do runners obsess about 

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in training that doesn't 
actually matter? 

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Well, it's funny, this almost 
going back to my last answer 

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about there's so many, you know,
other things around at the 

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moment, so much noise about, you
know, whether it's a a new drink

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people are taking, whether she 
said trainers, you know, 

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mixtures and you know, so I 
think that there's there's so 

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much noise around lots of things
that people kind of, you know, 

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hear everyone has a voice now, 
unbelievably, running is super 

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popular right now. 
The amount of races, the amount 

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of talk, the amount of 
influences, which is amazing for

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someone, for me that's been in 
it for so many years when it 

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wasn't so popular. 
But it also means everyone has a

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platform and it, there's so much
confusion, it still comes down 

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to, for me, it still comes down 
to some of the real basics. 

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And training is obviously one of
those and smart training and 

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training that's relevant for you
specific to what you're trying 

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to do, but also in terms of the 
right amount of rest and 

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recovery. 
Because again, you know, more is

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better to a certain point. 
But unless you get the right 

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amount of rest and recovery, 
then you're almost just training

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for the sake of training as 
opposed to training to get 

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better. 
Yeah, I think that's often 

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missed quite a lot is the rest 
and recovery. 

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People just smash every day, 
seven days a week, wondering why

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they're not progressing and it's
just they're not resting, 

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they're not rebuilding, I guess 
100. 

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Percent and listening to the 
body as well. 

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And and don't forget often 
you're hearing, you know, stuff 

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of people that are either full 
time runners or now you know, 

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they're you know, they're maybe,
you know, lucky that they don't 

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work full time. 
If you're balancing a family, 

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balancing university life, 
balancing everything else that's

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thrown in there. 
They're all stresses on the body

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and that means you've got to be 
smart and give yourself a rest 

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day and these running streaks 
and not had a day off in X 

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amount. 
So if you need a rest day, take 

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a rest day and actually that 
work you've done that day, week,

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month before you actually absorb
it. 

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I always ask people who trains 
to get worse and if you put your

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hand up then yeah, you're in the
wrong game of any training. 

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We all train to get a bit better
or as you get older, like me, 

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trying to sustain the the drop 
off of the ageing process. 

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But to really have that, you 
know, that magic of, you know, 

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impact of training, rest and 
recovery has to be on point. 

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Is there one particular area of 
training that you believe is 

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completely overrated? 
Now you've been running for 

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years. 
Is there something that you used

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to wholeheartedly believe in, or
you see other people believe in 

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that you've sort of learnt 
through experience that is 

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complete not wasted? 
Fine, but it's not as good as 

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everyone says. 
It's a really great question. 

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I don't think there's one thing 
that I can say that doesn't work

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because everything in a, in a 
training program over, you know,

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say like a month, three months, 
six months has its place. 

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It's almost the value that's put
into it. 

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We're in a big kind of phase 
right now of volume and, and 

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double threshold training, which
is basically training twice a 

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day and, but doing 2 kind of 
medium effort sessions. 

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As opposed to back in the day, 
we would do one and we would be,

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you know, literally ripping each
other over the last two 

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repetitions to get faster and 
faster and literally finish 

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lying on the floor. 
You know, with, you know, every 

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time you're almost trained, 
you're almost trained to, you 

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know, full Max exertion because 
in your mind, it's almost like, 

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well, if I didn't, I wasn't 
getting the most out of 

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training. 
And I think now we've learned a 

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little bit more control. 
And obviously if you control 

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something, you can do more of 
it. 

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If you can do more of it, you 
get more volume and obviously 

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more volume to a distance runner
is magical. 

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But I think that the world has 
changed. 

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You know, running shoes now give
us a lot more cushioning. 

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Back when I was, you know, 
probably at my peak, we would 

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get minimalist shoes where we 
were literally almost running on

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our shin bones. 
And therefore, you know, I 

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remember doing my first ever 
half marathon, I think it was 

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like 2016 maybe when, you know, 
shoe technology hadn't ramped up

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yet. 
And it took my legs days, if not

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weeks to recover from 1/2 
marathon. 

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I did the New York City Marathon
about 18 months ago. 

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I woke up the next day and like,
yeah, energy levels were 

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whacked, but legs felt great. 
And I was like, well, like, you 

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know, this is this is the kind 
of change we've had now. 

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So I've had to change my mindset
as a coach to actually think 

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what forget what I used to feel 
like after training, what 

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athletes feel like now they can 
actually do more because the 

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technologies move with them. 
So yeah, so it's you've got to 

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be moving as a coach in terms of
technology. 

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It's changing. 
Recovery processes are changing 

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and again, if you just stay in 
your mindset of what you did 

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when you were, you know, X age 
and running X times, then you're

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you're drag people back 20 
years, whereas things have 

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accelerated massively. 
So, yeah, so I think it's that 

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real effort to exertion. 
But, you know, probably when we 

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could talk about, you know, how 
do you get faster? 

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There's always still a time and 
place for those maximum efforts 

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as well. 
Yeah, yeah, yeah. 

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I tried to avoid them at all 
costs, but where we are like, 

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yeah, they're horrible. 
Yeah. 

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So for people that don't know, 
give us a quick version. 

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How fast were you and who? 
Who are the type of people that 

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you're coaching now? 
Yeah. 

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So I mean, how fast was I? 
I mean, if my my career 

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highlight, I was fourth in the 
World Indoor Championships in 

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2004, I made Commonwealth and 
European finals. 

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I got within, if I put my hand 
out and look at my finger to 

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nails, that's how close I've got
to go into Olympic Games as an 

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athlete myself. 
So, you know, I got, you know, 

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super close to probably 
achieving every goal that I ever

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wanted to achieve, but I didn't 
quite get there. 

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I had Welsh records, I won 
British titles. 

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I was a very consistent athlete.
I think I got what I got almost 

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to the top of 1 mountain and 
then when I got there, I 

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realised that there was another 
a whole set of mountains. 

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And and also the other thing is 
the mount people behind you. 

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It's like that picture of 
Everest, that line of people 

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behind you are the people that 
are waiting at your place and 

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knock you off the mountain that 
you're on. 

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Myself as a coach, I've kind of 
created the environment that I 

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didn't have probably when I was 
an athletics, I was self coach 

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myself. 
So I've kind of created an 

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environment that I would have 
hopefully loved and thrived. 

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And hopefully maybe you've made 
it to the Olympics, maybe made 

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it to the the top table. 
And so I've been lucky enough to

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to coach athletes that have gone
on to the Olympics, gone on to 

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the Paralympics, have won 
British titles themselves. 

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And that's given me far more 
kind of self satisfaction 

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because I knew what I could do 
and I knew my kind of potential 

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as an athlete. 
But passing that on and, and, 

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you know, making sure athletes, 
you know, realise their own 

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potential and also navigate the 
issues and problems that any 

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career, any athlete has. 
You have the highs, you have 

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the, the middle part, which is 
most of the time that you're 

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operating in. 
And then you also have these, 

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you know, extreme and, and 
really difficult lows. 

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And that's where as a coach that
they're the times that you, I 

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think athletes need you most is 
when they are really struggling.

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So I've been really lucky in my 
coaching career thus far that 

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I've been coaching 18 years now.
I think I've coached, I think 

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it's 18 GB international. 
So I'm 1A year at the moment so 

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I need to keep that going. 
Have you got any famous names? 

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Any names that people would 
know? 

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Any sort of household names. 
So I mean, I've, I've looked 

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after, you know, Jake Hayward 
when he was younger, went on to 

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become an Olympic finalist, 
Steve Morris, who's superb 

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00:09:19,520 --> 00:09:21,080
Paralympic. 
I know. 

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Steve Morris, Yeah. 
Yeah, is an absolute legend. 

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And just, you know, one of these
athletes that, you know, was, it

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was, you know, so fun to help 
and support, looked after Jake 

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00:09:29,680 --> 00:09:32,720
Smith when, yeah, when he was 
coming through the ranks as 

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00:09:32,720 --> 00:09:33,880
well. 
So, you know, the likes of 

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00:09:33,880 --> 00:09:37,720
Charlotte Arter and, you know, 
Tom Marshall, Yai and Thomas 

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00:09:38,040 --> 00:09:40,400
athletes have, you know, won, 
you know, British medals and 

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been to World Championships and 
Commonwealth Games. 

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00:09:43,680 --> 00:09:44,360
Yeah. 
And it's, yeah. 

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As I said, it's, it's, I always 
feel like I'm very lucky to, to 

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00:09:47,440 --> 00:09:51,040
help any athlete because they, 
they put their trust in you and 

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00:09:51,040 --> 00:09:53,960
you, you help and support them 
to, you know, try and achieve. 

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And, you know, as a coach, 
that's, you know, that's it's a 

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real humbling thing when people,
you know, trust what you, you 

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00:09:59,440 --> 00:10:02,360
know, you know, you write 
programs to them and, and 

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00:10:02,360 --> 00:10:04,920
support them. 
And then you hopefully see them,

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00:10:04,920 --> 00:10:07,160
you know, go and flourish on the
track and hopefully then off the

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track, a lot of them become 
coaches or, you know, really 

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nice people posts running as 
well. 

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00:10:13,000 --> 00:10:15,760
So they're all really rounded 
individuals that yeah, that's 

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what I love seeing is them 
growing as people long after 

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their kind of peak careers have 
have finished. 

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00:10:21,240 --> 00:10:22,720
Yeah, I I don't think you can 
deny that. 

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00:10:22,960 --> 00:10:25,200
You've been in the game for 
years. 

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00:10:25,240 --> 00:10:28,200
You've lived and breathed this 
and the passion is clear, the 

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00:10:28,200 --> 00:10:29,560
way you talk about it on your 
face. 

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00:10:29,720 --> 00:10:33,240
So no, no wonder these people 
are like excited to work with 

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00:10:33,240 --> 00:10:34,520
you and stuff. 
They know that you've got the 

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00:10:34,520 --> 00:10:37,360
experience and stuff like that. 
But I know you, I know you're 

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00:10:37,360 --> 00:10:39,040
modest. 
I know you don't like to brag, 

217
00:10:40,040 --> 00:10:41,760
but can you tell me some of your
PBS? 

218
00:10:42,000 --> 00:10:46,880
So PBS back in a day, so I was 
337 zero for 5000 metres. 

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00:10:47,560 --> 00:10:50,360
I wasn't that much slower 
indoors and indoors you meant to

220
00:10:50,360 --> 00:10:54,840
be a little bit slower. 
So it's 338 sub 4 minute miles 

221
00:10:54,840 --> 00:10:57,080
indoors, outdoors on the road as
well. 

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00:10:57,960 --> 00:11:01,320
And you know, not a bad, not a 
bad 3000, but I like to tactical

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00:11:01,320 --> 00:11:04,080
race over 3000. 
Yeah, what's your, what would 

224
00:11:04,080 --> 00:11:05,320
you reckon your mile time is 
now? 

225
00:11:05,880 --> 00:11:08,640
Well, I've run the British 
Masters 45 record, not the 

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00:11:08,640 --> 00:11:11,960
summer, just gone the summer for
that and around 4:23. 

227
00:11:13,080 --> 00:11:16,160
So I'm, so I'm, I'm just about 
probably close to that right 

228
00:11:16,160 --> 00:11:18,440
now. 
I think I could run about 428 

229
00:11:19,160 --> 00:11:20,720
where I sit right now for the 
mile. 

230
00:11:20,720 --> 00:11:22,920
So, but I need to, I've got a 
couple more years. 

231
00:11:22,920 --> 00:11:26,520
So I hit the Master 50 category 
and the world records about 

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00:11:26,520 --> 00:11:29,920
4:20. 
So I'm kind of keeping my powder

233
00:11:29,920 --> 00:11:34,240
dry, making sure I stay in the 
game because I'd love to hold a 

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00:11:34,240 --> 00:11:36,560
a Masters individual world 
record at some point. 

235
00:11:36,560 --> 00:11:38,320
Yeah, that'll be wicked. 
That'll be wicked. 

236
00:11:39,520 --> 00:11:42,840
So you obviously ran a 337 for 
the 1500 meters. 

237
00:11:43,680 --> 00:11:47,840
What does that level of speed 
teach you about what it really 

238
00:11:47,840 --> 00:11:53,680
takes to perform at that speed? 
Yeah, so it 1500 meters is just 

239
00:11:53,680 --> 00:11:58,680
109 meters shy of the mile. 
And so you are on your limit 

240
00:11:58,800 --> 00:12:02,360
pretty much for 3 1/2 minutes, 
you know, and it's 1 is where 

241
00:12:02,760 --> 00:12:06,800
you, there's something about it 
in terms of, you know when you 

242
00:12:06,800 --> 00:12:09,640
finish there's almost, you 
couldn't have given anything 

243
00:12:09,640 --> 00:12:11,720
more. 
You're on such a fine line of, 

244
00:12:11,720 --> 00:12:14,840
you know, one lap 1/2 a second 
too fast and your pace would 

245
00:12:14,840 --> 00:12:18,240
drop off drastically. 
You know, you go off half set 

246
00:12:18,240 --> 00:12:21,360
and too slow and you're not able
to pick it up and get back to 

247
00:12:21,360 --> 00:12:24,560
where you want to be, you know, 
such, you know, small margins. 

248
00:12:24,560 --> 00:12:27,920
And but what I loved about 1500 
meters was it was for me a right

249
00:12:27,920 --> 00:12:30,320
balance of speed. 
You had to train at certain 

250
00:12:30,320 --> 00:12:33,800
points of the the year like a 
sprinter, but you also need it 

251
00:12:33,800 --> 00:12:35,920
at certain times to train like a
marathon runner. 

252
00:12:36,200 --> 00:12:40,320
And so these kind of extremes, 
but having this big aerobic base

253
00:12:40,320 --> 00:12:43,120
where I'd be running up to two 
hours and running over 100 miles

254
00:12:43,120 --> 00:12:46,920
a week, but then trying to be 
sprinting close to me for 11 

255
00:12:46,920 --> 00:12:51,080
seconds for 100 meters and, you 
know, 23 seconds for 200 meters,

256
00:12:51,360 --> 00:12:54,440
trying to balance those two. 
I love the complexity of it 

257
00:12:54,440 --> 00:12:57,040
because it wasn't just going out
and running and it wasn't just 

258
00:12:57,040 --> 00:13:00,840
trap workouts and you had to try
and have this right balance. 

259
00:13:01,400 --> 00:13:03,520
And so when you stepped on the 
start line, I remember thinking 

260
00:13:03,520 --> 00:13:07,560
at certain times in my career 
that the peak form I was in that

261
00:13:07,560 --> 00:13:10,800
I could run on that any given 
day, a 400 metre personal best 

262
00:13:11,040 --> 00:13:14,400
or a 5000 metre personal best at
that exact moment. 

263
00:13:14,960 --> 00:13:17,080
That's hard to have that 
balance. 

264
00:13:17,080 --> 00:13:20,040
You normally you'd have to be in
one camp or the other. 

265
00:13:20,240 --> 00:13:22,880
But to be, you know, I say 
almost world class, you know, to

266
00:13:23,200 --> 00:13:25,880
to be a world finalist that I 
was, you had to be in that that 

267
00:13:25,880 --> 00:13:27,920
kind of shape. 
I guess you you never get 

268
00:13:27,920 --> 00:13:30,320
comfortable in your training 
because when you get comfortable

269
00:13:30,320 --> 00:13:32,120
at one, they're throwing you 
into something else with Sprint.

270
00:13:32,120 --> 00:13:34,320
You got to mix it up. 
You got to mix it up and there 

271
00:13:34,320 --> 00:13:36,280
was always variety. 
And you obviously in the gym you

272
00:13:36,440 --> 00:13:38,240
had to be conditioned. 
So there was a huge amount of 

273
00:13:38,240 --> 00:13:41,080
say circuit based training, but 
you also had to lift weights 

274
00:13:41,080 --> 00:13:44,120
that you know were far in 
excess, you know of, you know, 

275
00:13:44,120 --> 00:13:46,320
what the forces you had to 
generate. 

276
00:13:46,840 --> 00:13:48,560
And that's what I loved. 
I loved the fact that there was 

277
00:13:48,560 --> 00:13:51,720
such a mixture to it. 
And you know, actually some of 

278
00:13:51,720 --> 00:13:54,360
the things I loved actually love
running the longer distance long

279
00:13:54,360 --> 00:13:56,560
runs. 
And you know, I used to do it, 

280
00:13:56,560 --> 00:13:59,080
no headphones, used to do it 
solo, just go and run and just 

281
00:13:59,080 --> 00:14:01,120
kind of enjoy kind of just being
out there. 

282
00:14:01,320 --> 00:14:04,560
But then I also absolutely love 
some of the speed work where you

283
00:14:04,560 --> 00:14:08,120
were ramping it up and you could
almost just feel the speed 

284
00:14:08,320 --> 00:14:11,280
soaking into your body. 
And I used to pride myself that 

285
00:14:11,560 --> 00:14:15,840
I could even tell you what time 
I ran for 200 or 300 or 400 to 

286
00:14:15,840 --> 00:14:18,720
like almost the 10th of a second
just on feel. 

287
00:14:19,560 --> 00:14:23,360
I think that that kind of 
internal clock of the track you 

288
00:14:23,600 --> 00:14:25,680
because again go back to that 
pacing element that I talked 

289
00:14:25,680 --> 00:14:29,520
about that if you were not on 
the pace at any point in the 

290
00:14:29,520 --> 00:14:32,680
race that that could blow, you 
know, months of work, you know, 

291
00:14:32,680 --> 00:14:34,840
wide open. 
So you just get instinctive. 

292
00:14:34,840 --> 00:14:36,480
Is that a word? 
Is that a word? 

293
00:14:36,560 --> 00:14:39,280
Have to run to feel, run to feel
and I, I try and promote that to

294
00:14:39,280 --> 00:14:42,120
runners now. 
Our Welsh winter for the last 

295
00:14:42,120 --> 00:14:44,520
few months, a great example of 
that, that every time you went 

296
00:14:44,520 --> 00:14:48,160
and ran, you were so driven by 
your watch and your pace and 

297
00:14:48,160 --> 00:14:51,160
you're going out in windy, wet, 
horrible weather. 

298
00:14:51,720 --> 00:14:53,400
Sometimes you have to think 
about how it feels. 

299
00:14:53,400 --> 00:14:56,640
Does it feel that effort? 
You know, am I, am I feeling and

300
00:14:56,640 --> 00:14:59,160
understanding what the effort 
for, you know, what I'm getting 

301
00:14:59,160 --> 00:15:01,280
out of it? 
Because ultimately when you 

302
00:15:01,280 --> 00:15:03,800
stand on the start line, you 
know, it's very few times or, 

303
00:15:03,840 --> 00:15:05,800
you know, in 1500 meters, you're
not going to check your heart 

304
00:15:05,800 --> 00:15:09,880
rate at 800 meters and you think
I need to slow down. 

305
00:15:10,040 --> 00:15:12,560
You're, you know, you have to 
have an internal clock. 

306
00:15:12,560 --> 00:15:15,240
And I think sometimes I think 
people are too prescribed, 

307
00:15:16,200 --> 00:15:20,280
people kind of rely too much on 
technology where we are amazing 

308
00:15:20,280 --> 00:15:23,640
bits of kit as human beings. 
The, you know, the ability that,

309
00:15:23,640 --> 00:15:25,920
you know, for us to kind of 
like, you know, you know, heart 

310
00:15:25,920 --> 00:15:29,200
rate, our regulation of heat 
are, you know, kind of the the 

311
00:15:29,200 --> 00:15:31,720
way that we kind of move and, 
you know, function. 

312
00:15:32,360 --> 00:15:35,040
I just think that, yeah, 
sometimes we don't prioritise 

313
00:15:35,040 --> 00:15:38,600
listening to our bodies as much 
as kind of we do technology 

314
00:15:38,600 --> 00:15:42,280
because I think that kind of 
like just dilute sometimes are 

315
00:15:42,440 --> 00:15:45,280
kind of connection to effort and
and what it feels like. 

316
00:15:45,320 --> 00:15:46,800
Yeah, and it's not always 
accurate. 

317
00:15:46,960 --> 00:15:50,080
It's not always accurate and how
how much fun is it always being,

318
00:15:50,560 --> 00:15:53,440
you know, a, you know, kind of a
a kind of, you know, kind of 

319
00:15:53,440 --> 00:15:56,640
servant to your watch. 
I think sometimes it's nice, you

320
00:15:56,640 --> 00:16:00,200
know, and to just go and feel a 
run and just, you know, just 

321
00:16:00,200 --> 00:16:01,320
enjoy it. 
But also just get an 

322
00:16:01,320 --> 00:16:04,200
understanding of that, you know,
sometimes running with your 

323
00:16:04,200 --> 00:16:07,360
watch on, but look at the data 
after and then connect what you 

324
00:16:07,360 --> 00:16:11,480
felt with what the numbers say 
rather than just always being 

325
00:16:11,480 --> 00:16:13,680
told by your watch to speed up 
or slow down. 

326
00:16:13,680 --> 00:16:15,680
That's boring. 
Yeah, and your watch will tell 

327
00:16:15,680 --> 00:16:18,000
you whether you enjoyed that run
or not as well, wouldn't it? 

328
00:16:18,280 --> 00:16:19,720
Did I enjoy that one? 
Yes, I did. 

329
00:16:19,720 --> 00:16:22,600
Yeah. 
It's funny, I know everyone here

330
00:16:22,600 --> 00:16:25,040
hates adverts, but this one 
actually keeps the light on here

331
00:16:25,040 --> 00:16:27,920
at Rockman, so bear with me. 
Rockman runs monthly online 

332
00:16:27,920 --> 00:16:30,480
running and fitness challenges, 
but people short on time that 

333
00:16:30,480 --> 00:16:32,840
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334
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335
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336
00:16:38,840 --> 00:16:40,560
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337
00:16:40,560 --> 00:16:43,960
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338
00:16:43,960 --> 00:16:45,880
And if you're not quite ready 
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339
00:16:45,880 --> 00:16:48,680
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340
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via the link down below. 
Now let's get back to the 

341
00:16:51,000 --> 00:16:52,560
episode. 
Let's let's find out how. 

342
00:16:52,560 --> 00:16:54,760
How do we get faster then how do
we get faster? 

343
00:16:55,040 --> 00:16:57,960
If someone wants to get faster, 
what are they actually trying to

344
00:16:57,960 --> 00:17:00,120
improve? 
Is it aerobic capacity? 

345
00:17:00,120 --> 00:17:02,760
Is it VO2 Max? 
Is it strength in the legs? 

346
00:17:03,000 --> 00:17:05,040
What what? 
What are you trying to achieve 

347
00:17:05,040 --> 00:17:06,920
with your training to get you 
going faster? 

348
00:17:07,119 --> 00:17:11,359
Well, I think the big one right 
now is, you know, millions of 

349
00:17:11,359 --> 00:17:14,040
people do park runs. 
So 5K's a very popular distance 

350
00:17:14,760 --> 00:17:18,079
and people will go there weekly 
after week and plateau they hit 

351
00:17:18,079 --> 00:17:21,000
the same time. 
And that questions asked a lot 

352
00:17:21,000 --> 00:17:24,880
of how do I run faster for 5K? 
And then it's almost like again,

353
00:17:24,880 --> 00:17:27,319
going back to the, you know 
what, where do you come from, 

354
00:17:27,560 --> 00:17:30,120
you know, in terms of what your 
background is, but like, what 

355
00:17:30,120 --> 00:17:31,480
are you currently doing right 
now? 

356
00:17:31,480 --> 00:17:34,800
And often people are doing very 
kind of similar runs through the

357
00:17:34,800 --> 00:17:37,600
week. 
There's very little variety. 

358
00:17:38,200 --> 00:17:40,480
And I kind of look at training 
in terms of at certain points 

359
00:17:40,480 --> 00:17:44,600
that you need to obviously train
above your race distance and 

360
00:17:44,600 --> 00:17:48,280
that will make you faster as in,
you know, your aerobic fitness. 

361
00:17:48,440 --> 00:17:51,160
So again, if you can run double 
the distance, so as a 5K run and

362
00:17:51,160 --> 00:17:55,000
run 10K quite comfortably, 
that's going to serve you, you 

363
00:17:55,000 --> 00:17:57,480
know, really well for running a 
faster 5K. 

364
00:17:57,480 --> 00:18:00,680
Because if 5K is your limit and 
you're absolutely on your knees 

365
00:18:00,720 --> 00:18:05,280
distance wise at 5K, your limit,
your ceiling becomes, you know, 

366
00:18:05,320 --> 00:18:07,120
very small. 
Whereas obviously if you can 

367
00:18:07,120 --> 00:18:09,520
build up that above distance 
fitness, that's really 

368
00:18:09,520 --> 00:18:11,600
important. 
Now you've obviously got, you 

369
00:18:11,600 --> 00:18:15,040
know, this goal pace you might 
have now at some point in your 

370
00:18:15,040 --> 00:18:16,800
training. 
Are you ever running at that 

371
00:18:16,800 --> 00:18:19,800
goal pace? 
And if it's a tough goal pace, 

372
00:18:20,000 --> 00:18:22,760
is it hard? 
And if it's hard, are you, is it

373
00:18:22,760 --> 00:18:27,320
UN, you know, unachievable? 
If it's kind of you can we talk 

374
00:18:27,320 --> 00:18:29,680
about intervals and breaking 
down the distance. 

375
00:18:29,680 --> 00:18:34,280
And one of the classics for 5K 
might be 5 * 1 kilometre with 

376
00:18:34,360 --> 00:18:38,760
2-3 minutes of rest where you're
trying to run at that goal pace 

377
00:18:38,760 --> 00:18:42,760
or maybe even a smidgen and just
inside it that if you can't do 

378
00:18:42,760 --> 00:18:45,400
that, then there's there's very 
little chance you're going to 

379
00:18:45,400 --> 00:18:48,040
add it all together with no 
recovery and run faster. 

380
00:18:48,040 --> 00:18:51,440
But if you start programming in 
the body to run at that pace, 

381
00:18:51,680 --> 00:18:54,280
then it becomes, you know, 
mentally more achievable 

382
00:18:54,280 --> 00:18:56,280
physically, your body starts to 
understand it. 

383
00:18:57,440 --> 00:18:58,560
You know, that that's a nice 
one. 

384
00:18:58,560 --> 00:19:00,880
But then the other one that 
people don't always do is 

385
00:19:01,400 --> 00:19:05,480
actually run quicker, actually 
run quicker than that goal pace 

386
00:19:05,480 --> 00:19:08,720
and goes back to speed is 
beneficial to everyone. 

387
00:19:08,720 --> 00:19:11,600
And, and, but that could be 
something really simple, like 

388
00:19:11,600 --> 00:19:15,680
some strides after your easy run
where you're just going and 

389
00:19:15,680 --> 00:19:18,640
running for 15 seconds a little 
bit faster. 

390
00:19:18,880 --> 00:19:22,000
You're taking say like 45 
seconds to a minute rest of the 

391
00:19:22,000 --> 00:19:24,360
cover and you're just 
programming in the body to run a

392
00:19:24,360 --> 00:19:27,480
little bit faster. 
And that could also be taken to 

393
00:19:27,480 --> 00:19:29,840
be used as some short hills as 
well. 

394
00:19:29,840 --> 00:19:34,760
Hills are kind of speed work for
free resistance, you know, where

395
00:19:34,800 --> 00:19:37,720
where you're, you don't have to 
go to a gym where you have to 

396
00:19:37,720 --> 00:19:40,080
work a little bit harder to 
obviously cover the same 

397
00:19:40,080 --> 00:19:41,960
distance. 
And again, that doesn't have to 

398
00:19:41,960 --> 00:19:45,760
be, you know, doesn't have to be
a long hill, could be 15 to 30 

399
00:19:45,760 --> 00:19:48,320
seconds of a hill. 
And again, you're trying to run 

400
00:19:48,320 --> 00:19:50,440
a bit faster. 
You're obviously, you know, the 

401
00:19:50,440 --> 00:19:53,640
resistance is there. 
And again, it just builds up the

402
00:19:53,800 --> 00:19:57,240
the bodies kind of running 
economy in terms of your ability

403
00:19:57,240 --> 00:20:01,280
to work at a certain pace for 
less effort and that again, for 

404
00:20:01,280 --> 00:20:03,800
everyone who wouldn't want that?
Who wouldn't want to run quicker

405
00:20:03,960 --> 00:20:06,800
for less effort? 
So again, looking at people's 

406
00:20:06,800 --> 00:20:09,200
training and thinking, are you 
running over? 

407
00:20:09,200 --> 00:20:11,640
Are you running out? 
And are you sometimes running 

408
00:20:11,640 --> 00:20:14,880
under your race pace? 
And all those such a you know, 

409
00:20:15,040 --> 00:20:18,520
kind of lovely blend that you 
get this this variety of 

410
00:20:18,520 --> 00:20:20,960
training rather than if you just
do one thing, if you just try 

411
00:20:20,960 --> 00:20:25,560
and do always long or as some 
people do, always just one 

412
00:20:25,560 --> 00:20:28,600
paced, easy recovery. 
If you never kind of test and 

413
00:20:28,600 --> 00:20:30,520
challenge your. 
Parameters there's definitely a 

414
00:20:30,520 --> 00:20:33,720
time in a week for going out and
just running easy and just 

415
00:20:33,720 --> 00:20:36,000
switching on, whether it's your 
headphones or switching off like

416
00:20:36,000 --> 00:20:39,360
I do and not have any music, but
kind of, you know, listen to 

417
00:20:39,360 --> 00:20:42,240
your, your kind of self for the 
week and you might process what 

418
00:20:42,240 --> 00:20:44,360
you've been doing and, and what 
you've done that day. 

419
00:20:45,320 --> 00:20:47,520
But I think if you look at your 
training as a kind of variety in

420
00:20:47,520 --> 00:20:50,120
the mix, but also sometimes 
think that if you're going to 

421
00:20:50,120 --> 00:20:52,640
try and get faster, I think I 
said at the very beginning that 

422
00:20:52,800 --> 00:20:54,920
you're not one session won't 
make you faster. 

423
00:20:55,240 --> 00:21:00,120
It probably takes you maybe 4 to
6 to 8 weeks for the body to 

424
00:21:00,120 --> 00:21:03,320
absorb that work. 
And so it's almost, you know, 

425
00:21:03,320 --> 00:21:07,160
look at getting faster in do the
work now to get faster. 

426
00:21:07,280 --> 00:21:11,520
But actually the end goal and 
the the kind of fruits of your 

427
00:21:11,520 --> 00:21:14,400
work is probably further down 
the line and, and look forward 

428
00:21:14,400 --> 00:21:15,920
to that. 
That's a nice reward to have. 

429
00:21:16,520 --> 00:21:18,680
How would that look like? 
Would it would it look like a 

430
00:21:18,680 --> 00:21:21,440
nice even slope upwards in terms
of your pacing? 

431
00:21:21,760 --> 00:21:23,440
Or would it be a bit more like a
hockey stick? 

432
00:21:23,720 --> 00:21:25,840
And it would, you know, it would
take those weeks of graft and 

433
00:21:25,840 --> 00:21:28,080
then you'll see, as you say, it 
absorbs and you see the 

434
00:21:28,080 --> 00:21:30,760
benefits. 
Go for a stepped approach where 

435
00:21:31,080 --> 00:21:33,320
and again it comes back to you 
know more isn't better. 

436
00:21:34,080 --> 00:21:36,960
You know if you're increasing 
your longest run, you can't just

437
00:21:36,960 --> 00:21:38,840
keep increasing it over and over
again. 

438
00:21:38,840 --> 00:21:43,760
Tend to go for maybe a two or 
three-week increase or you, you 

439
00:21:43,760 --> 00:21:46,680
reach a period where you're, you
know what you might call your, 

440
00:21:46,680 --> 00:21:49,800
you know, your peak mileage or 
your most you've done recently 

441
00:21:49,800 --> 00:21:53,200
or, you know, peak volume. 
And then you have a week or a 

442
00:21:53,200 --> 00:21:56,640
few days where you come down off
the training and it goes back to

443
00:21:56,640 --> 00:22:00,080
that rest and recovery where you
want to overload the body and 

444
00:22:00,080 --> 00:22:02,560
then you want to absorb and rest
and recovery. 

445
00:22:02,560 --> 00:22:05,880
And often people are smart. 
They think maybe that it could 

446
00:22:05,880 --> 00:22:09,160
be that they've got a busy 
period at home or work or 

447
00:22:09,320 --> 00:22:12,240
they've got, you know, a, a race
that they're going to down for 

448
00:22:12,240 --> 00:22:14,120
as well. 
That's not their goal race, but 

449
00:22:14,280 --> 00:22:17,040
they're still going to have an 
easier week into that. 

450
00:22:17,600 --> 00:22:20,160
Because again, if you're trying 
to stack week after week, I 

451
00:22:21,080 --> 00:22:24,400
remember doing it at university 
and learning the hard way where 

452
00:22:24,720 --> 00:22:27,760
I got to 80 miles a week and I 
thought I'm going to do it for 

453
00:22:27,760 --> 00:22:29,120
another week. 
I did two weeks. 

454
00:22:29,320 --> 00:22:31,240
I felt pretty good. 
I thought I'm going to do it for

455
00:22:31,240 --> 00:22:34,120
a third week. 
So third week felt quite good. 

456
00:22:34,120 --> 00:22:37,760
Still 4th week I was starting to
feel like, but I had this 80 

457
00:22:37,760 --> 00:22:39,720
miles. 
So I was literally certain times

458
00:22:39,760 --> 00:22:42,960
adding on runs. 
I was missing recovery days to 

459
00:22:42,960 --> 00:22:46,000
add a run on because in my head 
it was like, right, let's do the

460
00:22:46,000 --> 00:22:49,040
5th week of 80 miles. 
And I was already starting to 

461
00:22:49,040 --> 00:22:54,920
come off in terms of not feeling
great week 6 again, it was, you 

462
00:22:54,920 --> 00:22:58,040
know, and then I'm thinking I'm 
losing fitness because I'm not 

463
00:22:58,040 --> 00:23:01,400
as fit as I was in week 3. 
I, I need to do more. 

464
00:23:01,520 --> 00:23:05,600
So I upped it a little bit to 85
miles a week for week 7 and 8. 

465
00:23:05,760 --> 00:23:08,960
And by week eight, I was, I 
think maybe even injured or 

466
00:23:08,960 --> 00:23:11,280
tired or I definitely needed 
week 9 off. 

467
00:23:11,720 --> 00:23:14,120
But it was a lesson that, you 
know, you have to be really 

468
00:23:14,120 --> 00:23:17,840
smart, that you can't just stay 
at one block for a long period 

469
00:23:17,840 --> 00:23:20,360
of time. 
You have to differentiate and 

470
00:23:20,360 --> 00:23:22,400
you have to have recovery weeks 
and easier weeks. 

471
00:23:22,840 --> 00:23:26,440
And once I learnt that, that you
have a couple of weeks of good 

472
00:23:26,440 --> 00:23:29,040
work, you absorb it and then you
go again. 

473
00:23:29,280 --> 00:23:33,600
The, the, the, the success is so
much easier in terms of your 

474
00:23:33,760 --> 00:23:36,440
adaption to training. 
So yeah, don't, don't, don't do 

475
00:23:36,440 --> 00:23:39,080
the same mistakes, no. 
I guess it's our fear, isn't it?

476
00:23:39,080 --> 00:23:42,600
You, you, you fear that I'm 
going to lose fitness if I don't

477
00:23:42,600 --> 00:23:44,400
go out there and do that session
and stuff like that. 

478
00:23:44,400 --> 00:23:47,720
So it's it makes you get out the
door and do more than you 

479
00:23:47,720 --> 00:23:48,240
should. 
It does. 

480
00:23:48,240 --> 00:23:51,760
Well, everything makes you think
that more is better. 

481
00:23:52,040 --> 00:23:55,080
The more or the more weeks I can
do, the more long runs I can do.

482
00:23:56,160 --> 00:23:58,240
And you know, I think someone 
wants to subscribe to me. 

483
00:23:58,240 --> 00:24:02,320
Training's like a one of those 
big buckets where you train it, 

484
00:24:02,320 --> 00:24:04,840
you're filling it with water, 
but there comes a point where 

485
00:24:04,840 --> 00:24:08,680
you even if you're pouring water
into it, it's full up and then 

486
00:24:08,680 --> 00:24:10,000
everything after that just 
becomes a waste. 

487
00:24:10,000 --> 00:24:12,280
And obviously if you keep 
filling that up and it could 

488
00:24:12,600 --> 00:24:14,680
explode and you get nothing out 
of it, whereas you've got to 

489
00:24:14,720 --> 00:24:17,520
pour it in gradually. 
Yeah. 

490
00:24:17,520 --> 00:24:19,880
Because otherwise you just, you 
dilute yourself and, and 

491
00:24:20,000 --> 00:24:22,080
obviously you end up not 
enjoying training as much. 

492
00:24:22,080 --> 00:24:23,240
You don't look forward to 
training. 

493
00:24:23,480 --> 00:24:25,640
Injuries and illness are just 
around the corner. 

494
00:24:26,480 --> 00:24:30,240
And that's my job as a coach is 
to try and avoid that and and 

495
00:24:30,240 --> 00:24:34,240
for people to progress. 
But everyone that ever wanted to

496
00:24:34,240 --> 00:24:37,640
succeed wants to do more and 
it's just trying to hold people 

497
00:24:37,640 --> 00:24:38,600
back. 
And that's something what a 

498
00:24:38,600 --> 00:24:41,280
coach does is just and I didn't 
have a coach at that point. 

499
00:24:41,280 --> 00:24:44,160
I was my own coach. 
And you can't see it from inside

500
00:24:44,160 --> 00:24:48,200
a bubble that you just can't 
take that collective step back 

501
00:24:48,880 --> 00:24:52,400
and go changing it. 
Stop or next week's a 60 mile 

502
00:24:52,400 --> 00:24:54,320
week. 
Who kept where's this 80 miles 

503
00:24:54,320 --> 00:24:57,040
come from? 
And I'd have gone well, it's 

504
00:24:57,040 --> 00:24:59,000
come from me. 
Like it was like, because just a

505
00:24:59,000 --> 00:25:00,720
made-up that was an arbitrary 
number. 

506
00:25:01,520 --> 00:25:03,520
And you know, which again, we 
get caught up with certain 

507
00:25:03,520 --> 00:25:06,600
numbers and, and things we look 
at, you know, so I think it's 

508
00:25:06,600 --> 00:25:08,920
just taking that step back. 
I think that's why it's so 

509
00:25:08,920 --> 00:25:10,400
important. 
If you've got a voice, you've 

510
00:25:10,400 --> 00:25:14,200
got someone that can just say, 
why are you doing that? 

511
00:25:14,200 --> 00:25:16,360
Is that making you better? 
Because if it's not making you 

512
00:25:16,360 --> 00:25:18,360
better, then why are you doing 
it? 

513
00:25:18,480 --> 00:25:21,080
Yeah, exactly. 
So if I want if I want to get 

514
00:25:21,080 --> 00:25:25,120
faster now, what does a well 
balanced week of training look 

515
00:25:25,120 --> 00:25:28,240
like? 
I mean, if you're looking at 

516
00:25:28,360 --> 00:25:30,600
there's no one magic week, 
that's probably the most 

517
00:25:30,600 --> 00:25:32,760
important thing that I think, 
again, going back to the 

518
00:25:32,760 --> 00:25:35,520
Internet, going back to what we 
see, people are very good at 

519
00:25:35,520 --> 00:25:38,240
putting up their golden week and
we look at that in isolation. 

520
00:25:38,240 --> 00:25:40,840
Think that's a great week. 
I'll mimic that. 

521
00:25:40,960 --> 00:25:43,720
But what you don't see behind 
that is maybe the six weeks 

522
00:25:43,720 --> 00:25:46,680
before that, that could have 
been purely based training. 

523
00:25:47,880 --> 00:25:52,200
It could have been weeks of 
conditioning work that, you 

524
00:25:52,200 --> 00:25:54,320
know, the work that they're 
doing, not just running that 

525
00:25:54,320 --> 00:25:56,520
they're doing in the gym, you 
know, whether that's circuits, 

526
00:25:56,720 --> 00:25:59,440
whether that is, you know, like 
gym work, you know, whether 

527
00:25:59,440 --> 00:26:01,680
they've really progressed to 
that point. 

528
00:26:02,680 --> 00:26:05,200
But also as it goes back to, you
know, what you've done 

529
00:26:05,200 --> 00:26:08,200
previously in terms of some 
people have had a real 

530
00:26:08,200 --> 00:26:10,160
background previously. 
They may have had a few weeks 

531
00:26:10,160 --> 00:26:13,440
off or months or years off, but 
they've got a bit of background.

532
00:26:13,760 --> 00:26:15,560
Other people, they're starting 
from scratch. 

533
00:26:15,840 --> 00:26:19,680
I, I think you've got to be 
really smart that you that you 

534
00:26:19,680 --> 00:26:23,240
have right in your training. 
I do think that any endurance 

535
00:26:23,240 --> 00:26:25,360
event that you're looking to get
faster in that you need a good 

536
00:26:25,360 --> 00:26:27,880
base. 
Aerobic bases are fundamental, 

537
00:26:28,040 --> 00:26:29,800
but I also come back to the the 
conditioning. 

538
00:26:29,800 --> 00:26:32,120
Are you conditioned for what 
you're going to ask your body to

539
00:26:32,120 --> 00:26:34,640
do? 
For me, that could be, yeah, 

540
00:26:34,640 --> 00:26:38,600
simple circuit exercises at home
or just building up very 

541
00:26:38,600 --> 00:26:40,720
gradually. 
And don't forget that kind of 

542
00:26:40,720 --> 00:26:46,440
mix of, you know, longer runs, 
longer repetitions, repetitions 

543
00:26:46,440 --> 00:26:50,920
at, you know, race pace and 
below, but not, you know, not 

544
00:26:50,920 --> 00:26:53,520
all at the same time. 
Having a variety in there 

545
00:26:53,640 --> 00:26:57,120
because you know, it takes a bit
of time body absorb, but there's

546
00:26:57,120 --> 00:26:59,760
no one magic fit. 
Every athlete that I look after 

547
00:26:59,760 --> 00:27:02,560
is slightly different. 
You know, said some might be 

548
00:27:02,560 --> 00:27:05,160
speed orientated. 
You know, they've naturally you 

549
00:27:05,160 --> 00:27:08,000
give them something quick and 
they it comes to them naturally.

550
00:27:08,280 --> 00:27:10,000
Other people the complete 
opposite. 

551
00:27:10,000 --> 00:27:13,520
They are aerobic or you know, we
call them, you know, kind of you

552
00:27:13,520 --> 00:27:16,720
know, the kind of animals that 
kind of like, you know, aerobic 

553
00:27:16,720 --> 00:27:19,720
bases, you know, they can 
literally run all day, but they 

554
00:27:19,720 --> 00:27:24,440
find it very hard to run 
anything faster than than you 

555
00:27:24,440 --> 00:27:27,200
know, the easy pace. 
So it's kind of they're getting 

556
00:27:27,200 --> 00:27:29,760
people out their comfort zone. 
So I think you've got to know 

557
00:27:29,760 --> 00:27:32,360
what you're trying to do in 
terms of where you're going, and

558
00:27:32,360 --> 00:27:35,120
then you've got to kind of work 
kind of backwards from it in 

559
00:27:35,120 --> 00:27:39,440
terms of how long you have and 
then that smart kind of blend of

560
00:27:39,440 --> 00:27:41,440
training. 
So yeah, that the politicians 

561
00:27:41,440 --> 00:27:43,640
answer. 
There is there's no magic 

562
00:27:43,640 --> 00:27:46,040
answer. 
But I think that it's, again, it

563
00:27:46,040 --> 00:27:49,120
comes down to variety and it 
comes down to almost, yeah, what

564
00:27:49,120 --> 00:27:52,560
you've done previously that you 
have to then kind of complement 

565
00:27:52,640 --> 00:27:55,840
your strengths, but then also 
then work on those weaknesses. 

566
00:27:55,840 --> 00:27:57,920
The ultimately what you're 
trying to do in terms of if 

567
00:27:57,920 --> 00:28:00,560
you've got a pace in mind, 
again, lots of people have pace 

568
00:28:00,560 --> 00:28:02,760
in mind, especially whether it's
a marathon or half marathon is 

569
00:28:02,960 --> 00:28:05,600
how realistic is that to what 
you're doing in training? 

570
00:28:05,880 --> 00:28:09,720
Because are you ever running at 
that pace to know that that is 

571
00:28:09,720 --> 00:28:11,560
realistic? 
So I think that's that's part of

572
00:28:11,560 --> 00:28:13,160
it. 
And if it's not, how can you 

573
00:28:13,160 --> 00:28:16,120
break it down to make that 
manageable? 

574
00:28:16,520 --> 00:28:17,000
Right. 
OK. 

575
00:28:17,000 --> 00:28:18,920
I'm going to try and get some 
specifics out of you now. 

576
00:28:19,000 --> 00:28:21,040
That was a very good political 
so right. 

577
00:28:21,040 --> 00:28:22,760
So I'm going to give you a 
scenario. 

578
00:28:22,760 --> 00:28:24,800
Give me a scenario, yeah. 
Let's look at me. 

579
00:28:25,640 --> 00:28:29,720
I my fastest 5K is probably 
about 25 minutes at the moment. 

580
00:28:30,560 --> 00:28:35,520
I've got 10 weeks to get ready 
and I want to hit. 

581
00:28:36,040 --> 00:28:37,240
I want, I just want to get 
faster. 

582
00:28:37,240 --> 00:28:39,760
I just want to get to 2322 
minutes, whatever it is. 

583
00:28:40,320 --> 00:28:43,800
How would you? 
I'm a regular runner, but it's 

584
00:28:43,800 --> 00:28:46,720
just a lot of sort of regular 
jogs. 

585
00:28:46,720 --> 00:28:48,000
It's not really speed work and 
stuff. 

586
00:28:48,240 --> 00:28:49,760
How would you break that 10 
weeks down? 

587
00:28:49,760 --> 00:28:52,240
Would you break that into blocks
of sort of three-week 

588
00:28:52,240 --> 00:28:55,160
concentrations? 
We're going to build base now. 

589
00:28:55,160 --> 00:28:57,920
We're going to work on speed. 
And then within each of those 

590
00:28:57,920 --> 00:29:01,560
blocks, what are you getting me 
to do? 

591
00:29:02,920 --> 00:29:05,080
So I mean, you've got, you've 
got 10 weeks. 

592
00:29:05,080 --> 00:29:08,320
So you've got an ability to, you
know, kind of not rush things. 

593
00:29:09,400 --> 00:29:10,880
You know, first thing would be 
like, you know, what's your 

594
00:29:10,880 --> 00:29:13,240
longest run right now, where 
you're at in terms of your 

595
00:29:13,240 --> 00:29:15,680
longest run in relation to your 
5K? 

596
00:29:17,000 --> 00:29:18,160
What is it, Terry? 
What are you? 

597
00:29:18,160 --> 00:29:20,320
Running longest, probably about 
5-6 miles. 

598
00:29:20,320 --> 00:29:21,000
OK. 
OK. 

599
00:29:21,000 --> 00:29:22,680
Yeah. 
So you're getting up to 5-6 

600
00:29:22,680 --> 00:29:25,120
miles. 
So you would want in that 10 

601
00:29:25,120 --> 00:29:28,440
weeks not, you know, 
consistently just build every 

602
00:29:28,440 --> 00:29:32,000
week, but you'd want to get over
10 kilometres where that became 

603
00:29:32,000 --> 00:29:33,760
more manageable, more consistent
as well. 

604
00:29:33,760 --> 00:29:37,200
So it becomes something that you
know that you're building 

605
00:29:37,200 --> 00:29:40,080
towards that long run. 
And again, back to that stepped 

606
00:29:40,080 --> 00:29:43,040
approach where you might, we 
might build up two weeks and 

607
00:29:43,040 --> 00:29:45,360
then, you know, then we might 
step it down and build it up for

608
00:29:45,360 --> 00:29:47,200
another two weeks. 
Whereas you can start to see 

609
00:29:47,200 --> 00:29:50,360
them already on week 5 or 6, 
having just built up your long 

610
00:29:50,360 --> 00:29:52,440
run. 
And then obviously you know, 

611
00:29:52,440 --> 00:29:54,520
you're, you're getting hopefully
to a point where you may be 

612
00:29:54,520 --> 00:29:57,760
running even more than your, 
your, your 6 miles, maybe we 

613
00:29:57,760 --> 00:30:01,720
built you up to 7, even 8 miles.
So you've never been fitter 

614
00:30:01,720 --> 00:30:06,680
hopefully in terms of your 
aerobic long run that's easily 

615
00:30:06,680 --> 00:30:09,160
achievable in in 10 weeks and 
where you're starting. 

616
00:30:09,400 --> 00:30:13,760
That's a nice start point, which
would be a a good kind of base 

617
00:30:13,960 --> 00:30:17,840
for building then to be able to 
run a faster 5 Ki think people 

618
00:30:17,840 --> 00:30:21,120
get caught up sometimes and say 
you're wanting to run 23 minutes

619
00:30:21,120 --> 00:30:24,640
that your first say like 
sessions in earlier on in the 

620
00:30:24,840 --> 00:30:28,240
have to be at 23 minutes. 
You have to be really realistic 

621
00:30:28,240 --> 00:30:30,720
about where you're at right now.
And that's going back to that 

622
00:30:30,720 --> 00:30:34,120
feel of, you know, the kind of 
like if you are, if that feels 

623
00:30:34,120 --> 00:30:37,720
like 5K effort, then that's the 
time where you're at right now. 

624
00:30:37,960 --> 00:30:40,880
But it's kind of like building 
upon it in terms of, you know, 

625
00:30:40,880 --> 00:30:44,080
and if you are kind of getting 
more efficient at running 

626
00:30:44,080 --> 00:30:48,360
kilometres towards 5 minutes, 
then I would like to think that 

627
00:30:48,360 --> 00:30:51,240
that would over a couple of 
weeks start to get easy and you 

628
00:30:51,240 --> 00:30:53,440
might the, the pace would start 
to drop. 

629
00:30:54,000 --> 00:30:57,760
If for some people that that's 
unmanageable, then you can even 

630
00:30:57,760 --> 00:30:59,920
cut it in half. 
So you could do shorter 

631
00:31:00,080 --> 00:31:04,440
repetitions, but try and run. 
If you know that 23 minutes, you

632
00:31:04,440 --> 00:31:07,160
know, is something that is 
achievable, then running, you 

633
00:31:07,160 --> 00:31:10,240
know, half that distance, 
whether it's 500 meters at that 

634
00:31:10,360 --> 00:31:13,400
23 minute pace. 
And you can break down 

635
00:31:13,400 --> 00:31:15,400
intervals. 
You know, there's fart lex, 

636
00:31:15,400 --> 00:31:18,360
which is, you know, you're 
moving in between, there's 

637
00:31:18,360 --> 00:31:22,480
different distances you can run.
There's so many different 

638
00:31:22,480 --> 00:31:24,560
elements to it. 
So and again, that can start 

639
00:31:24,560 --> 00:31:27,720
that can start early on in the 
programme, but it's also with 

640
00:31:27,720 --> 00:31:30,200
the build that, you know, you 
kind of like progressively, 

641
00:31:30,200 --> 00:31:32,840
hopefully then going to get 
slightly quicker as the the 

642
00:31:32,840 --> 00:31:36,560
programme goes on. 
You know, within that as well, 

643
00:31:36,560 --> 00:31:40,200
you know, you kind of got this 
ability to, you know, build up 

644
00:31:40,200 --> 00:31:42,680
your your threshold. 
So again, it's really controlled

645
00:31:42,680 --> 00:31:46,800
work, you know, where you are, 
you know, kind of building this 

646
00:31:46,800 --> 00:31:49,680
kind of, you know, like 
threshold, like, you know, 

647
00:31:49,960 --> 00:31:53,760
trying to push your, your 
envelope up and where you're, 

648
00:31:53,760 --> 00:31:56,640
you're, you're, it's 
uncomfortable, but you can 

649
00:31:56,680 --> 00:31:59,760
maintain it for, you know, a 
duration of time. 

650
00:31:59,760 --> 00:32:01,880
So you know which people don't 
always like it's, it's 

651
00:32:01,880 --> 00:32:04,040
uncomfortable and you've got a 
tremble in their back there. 

652
00:32:04,320 --> 00:32:07,600
They're great for setting, you 
know, whether that would be your

653
00:32:07,600 --> 00:32:11,480
kind of marathon feel, if you 
have any idea what your marathon

654
00:32:11,480 --> 00:32:15,160
kind of pace or your half 
marathon pace and running, you 

655
00:32:15,160 --> 00:32:18,360
know, longer repetitions or a 
number of repetitions at that. 

656
00:32:19,120 --> 00:32:22,600
And again, if you know, if I 
said go and do you know, 10 * 3 

657
00:32:22,600 --> 00:32:25,720
minutes at marathon pace off one
minute, if you think actually 

658
00:32:25,720 --> 00:32:28,640
that that shouldn't be 
impossible if you, you know, 

659
00:32:28,800 --> 00:32:31,920
marathon time would be, I don't 
know, in three hours excess. 

660
00:32:32,080 --> 00:32:34,760
So you should be able to do that
for 30 minutes. 4 hours success.

661
00:32:35,560 --> 00:32:38,440
4 hours, but but you should be 
able to do that, but it won't be

662
00:32:38,440 --> 00:32:41,440
easy. 
No, but it won't leave you lying

663
00:32:41,440 --> 00:32:44,040
on the floor in a pool of your 
own sweat thinking, I don't know

664
00:32:44,040 --> 00:32:46,200
what I can do tomorrow. 
But what it will is it will 

665
00:32:46,200 --> 00:32:48,960
build your aerobic base as well.
Again, that volume. 

666
00:32:48,960 --> 00:32:51,840
So you know, again, you can 
compliment it really nicely in 

667
00:32:51,840 --> 00:32:54,840
that time where you can, you 
know, push up, push up your 

668
00:32:54,840 --> 00:32:56,360
threshold, push up your long 
run. 

669
00:32:57,360 --> 00:32:59,920
It's not a linear line that will
just go up in terms of 10 weeks.

670
00:32:59,920 --> 00:33:02,800
You just increase everything. 
You probably get to a certain 

671
00:33:02,800 --> 00:33:05,600
lifestyle point as well in terms
of frequency of how many times 

672
00:33:05,600 --> 00:33:08,080
you run a week. 
You know, people have a limit, 

673
00:33:08,120 --> 00:33:10,520
you know, because of other 
things they're doing, whether 

674
00:33:10,520 --> 00:33:12,520
it's, you know, whether it's 
previous injuries, whether it's 

675
00:33:12,800 --> 00:33:15,600
their life balance, they just 
don't have time to run X amount 

676
00:33:15,600 --> 00:33:17,960
and that's fine as well. 
You know, you might be 4 times a

677
00:33:17,960 --> 00:33:21,080
week, might be 3 times a week. 
And therefore that then dictates

678
00:33:21,080 --> 00:33:24,080
how much you can do in those 
sessions. 

679
00:33:24,640 --> 00:33:26,680
And you have to start 
prioritising the actually that 

680
00:33:26,680 --> 00:33:30,560
long run is a priority, the one 
interval sessions of priority. 

681
00:33:30,800 --> 00:33:32,960
And it might be if it's three 
times a week, then the easy run 

682
00:33:32,960 --> 00:33:36,040
is the other priority. 
If it's four, then magic, we can

683
00:33:36,040 --> 00:33:37,760
put in the threshold session as 
well. 

684
00:33:37,920 --> 00:33:40,680
And you can see now where you've
got a bit of a blend, the week 

685
00:33:40,680 --> 00:33:43,280
starts to change a bit of 
variety in the training as you 

686
00:33:43,280 --> 00:33:47,600
build through two weeks easy 
week, two weeks easy week. 

687
00:33:47,840 --> 00:33:49,600
You know, you're looking 
probably at, you know, maybe, 

688
00:33:49,680 --> 00:33:51,880
you know, six weeks of really 
good training in there with 

689
00:33:52,240 --> 00:33:56,120
three weeks of kind of down 
recovery, more kind of, you 

690
00:33:56,120 --> 00:33:58,920
know, kind of absorb the work. 
And then you're in the race 

691
00:33:58,920 --> 00:34:01,840
week, Terry, where where you've 
got to do it. 

692
00:34:01,840 --> 00:34:03,640
So yeah. 
And I think that that and you 

693
00:34:03,640 --> 00:34:07,640
could also, you know, simulate 
and, and do something where you 

694
00:34:07,640 --> 00:34:10,440
break the race down and, you 
know, kind of get a feel for it 

695
00:34:10,440 --> 00:34:12,760
before. 
But yeah, so I think that key is

696
00:34:12,760 --> 00:34:15,040
variety. 
He is thinking about those 

697
00:34:15,040 --> 00:34:18,040
components you can challenge and
train. 

698
00:34:19,280 --> 00:34:21,560
But yeah, I think in, you know, 
when if someone trying to run 23

699
00:34:21,560 --> 00:34:23,560
minutes, you wouldn't 
necessarily need to be like, 

700
00:34:23,560 --> 00:34:26,600
right, I need to be this just 
exclusive block. 

701
00:34:26,840 --> 00:34:28,639
I think that's a nice thing with
5K. 

702
00:34:28,960 --> 00:34:32,080
It's an event that you do need 
to spin the legs a bit, but you 

703
00:34:32,080 --> 00:34:35,239
also need an aerobic base as 
well and a ten week plan. 

704
00:34:35,239 --> 00:34:38,199
It's almost ideal for a blend of
everything within there. 

705
00:34:38,560 --> 00:34:40,600
And so I see what you say, you 
blend it all. 

706
00:34:40,639 --> 00:34:43,199
It's sort of like you've got to 
get your distance in, you've got

707
00:34:43,199 --> 00:34:46,080
to get your maybe sort of race 
pace. 

708
00:34:46,080 --> 00:34:49,000
Would you call that the 
threshold and then you push in 

709
00:34:49,000 --> 00:34:51,480
the envelope sessions? 
Threshold's going to be slower. 

710
00:34:51,679 --> 00:34:55,639
That's going to be slower. 
It's quicker than your long, but

711
00:34:55,639 --> 00:34:58,720
it's not as quick as your race 
pace and then you've got work at

712
00:34:58,720 --> 00:35:01,360
your race pace that and that's 
almost the one to kind of 

713
00:35:01,720 --> 00:35:04,800
develop over that 10 weeks is 
the how long you can run at it 

714
00:35:04,880 --> 00:35:07,600
for less recovery. 
So you might have in the 

715
00:35:07,600 --> 00:35:09,960
beginning, you might have 
shorter repetitions for longer 

716
00:35:09,960 --> 00:35:11,960
recovery. 
And then what you're doing is 

717
00:35:11,960 --> 00:35:15,120
you're then reducing the 
recovery and increasing the 

718
00:35:15,120 --> 00:35:18,720
repetitions so that you're 
bridging the gap between. 

719
00:35:18,840 --> 00:35:21,120
There's no resting races. 
Say that's people great. 

720
00:35:21,120 --> 00:35:23,960
You can be the world's greatest 
interval trainer, but come race 

721
00:35:23,960 --> 00:35:27,080
day, no one stops the race and 
says, right, everyone have a 

722
00:35:27,080 --> 00:35:29,440
minute rest. 
We'll go again in a minute. 

723
00:35:29,880 --> 00:35:33,760
It's continuous, you know, and 
5K, you know, chatting to 

724
00:35:33,760 --> 00:35:36,000
someone the other day that 5K is
one of the hardest events. 

725
00:35:36,120 --> 00:35:39,960
It's disgusting. 
I think that's even like the 

726
00:35:39,960 --> 00:35:42,680
terminology that someone's used 
that it's really hard. 

727
00:35:42,680 --> 00:35:47,760
If you run a, you know, and you 
hit a 5K properly, it can really

728
00:35:47,760 --> 00:35:49,440
hurt you. 
And therefore your training at 

729
00:35:49,440 --> 00:35:51,160
some point has to replicate 
that. 

730
00:35:51,440 --> 00:35:54,280
But also said it moves your 
parameters on in terms of your 

731
00:35:54,280 --> 00:35:56,800
distance. 
And, and I said running a little

732
00:35:56,800 --> 00:35:59,960
bit faster sometimes makes you, 
they're more economical when you

733
00:35:59,960 --> 00:36:03,840
go back to running at 5K pace. 
Because again, talk about 

734
00:36:03,840 --> 00:36:06,040
parameters. 
If you know 5K is your longest 

735
00:36:06,040 --> 00:36:09,640
run and that's all you ever run 
is 5K, your parameter is 5K. 

736
00:36:09,640 --> 00:36:13,960
Whereas obviously if you're 
running 10K or 12 or 13 K, 5K 

737
00:36:13,960 --> 00:36:18,400
becomes a bit of a shorter run. 
If you're never ever running 

738
00:36:18,400 --> 00:36:22,560
faster than your goal 5K pace, 
your parameter is that is fast. 

739
00:36:22,560 --> 00:36:24,880
That's that's what I class as 
fast as you're sometimes running

740
00:36:24,880 --> 00:36:28,120
faster, that's fast. 
You're you, it's about change 

741
00:36:28,120 --> 00:36:29,680
your parameters. 
So if you know you can run 

742
00:36:29,680 --> 00:36:33,560
faster, even instead going back 
to that 15 second stride, then 

743
00:36:33,560 --> 00:36:36,840
the body goes actually 5K paces 
fast. 

744
00:36:37,080 --> 00:36:40,720
But it's not as fast as I can 
run and it's definitely not as 

745
00:36:40,720 --> 00:36:43,840
long as I can run as well. 
And so it's just again, playing 

746
00:36:43,840 --> 00:36:47,800
that, that balance between the 
physical element of things, but 

747
00:36:47,800 --> 00:36:50,440
also the mind element that you 
want to know that you can 

748
00:36:50,440 --> 00:36:53,360
maintain it, as you said, with 
that disgusting feeling at 4K, 

749
00:36:54,200 --> 00:36:56,840
you know, if you're out there in
that park run and you're at 4K, 

750
00:36:56,840 --> 00:36:59,480
that's when the body's saying, 
oh, come on, slow down, slow 

751
00:36:59,480 --> 00:37:01,360
down. 
And if you're going to hit that 

752
00:37:01,360 --> 00:37:03,640
goal pace, it's probably where 
you, well, definitely it's where

753
00:37:03,640 --> 00:37:06,080
you've got to even maintain it 
or sometimes even pick it up. 

754
00:37:06,600 --> 00:37:08,560
And it goes against everything 
your body's telling you. 

755
00:37:08,800 --> 00:37:11,680
Legs are screaming, mind's 
telling you this is horrible. 

756
00:37:12,760 --> 00:37:14,880
Easily back off, easily slow 
down. 

757
00:37:15,760 --> 00:37:17,840
But yeah, that's where the 
training then you're like, no, 

758
00:37:17,840 --> 00:37:20,560
do you know what I know I can 
maintain this, I know this 

759
00:37:20,560 --> 00:37:24,120
feeling and I can get this done.
And that that's what it is. 

760
00:37:24,120 --> 00:37:27,760
Your, your training should be 
paid for racing or running, you 

761
00:37:27,760 --> 00:37:30,600
know, running the faster you 
know, faster 5K you know, and 

762
00:37:30,720 --> 00:37:33,960
hopefully you enjoy the process 
and you enjoy you enjoy the end 

763
00:37:33,960 --> 00:37:36,080
product of it. 
Yeah, it's that train hard, play

764
00:37:36,080 --> 00:37:37,320
easy. 
That's what they say, isn't it? 

765
00:37:37,320 --> 00:37:38,600
Yeah. 
So it's like, yeah, convincing 

766
00:37:38,600 --> 00:37:41,520
your your body that this is 
easy, this the 5K is easy if 

767
00:37:41,520 --> 00:37:43,920
you're training harder. 
And I like that it's just 

768
00:37:44,800 --> 00:37:48,000
because you, you do, you do. 
You did avoid giving specifics, 

769
00:37:48,000 --> 00:37:51,080
but it's because it's you've got
to find out where you're at. 

770
00:37:51,880 --> 00:37:53,680
And then you just build week on 
week. 

771
00:37:53,920 --> 00:37:56,160
You're not looking at going in 
week one, right? 

772
00:37:56,160 --> 00:37:58,400
Let's bloody blitz it. 
Let's run the bloody 5K at that 

773
00:37:58,400 --> 00:38:00,200
time. 
And it's just building week on 

774
00:38:00,200 --> 00:38:02,080
week on week. 
And to to get you to that faster

775
00:38:02,080 --> 00:38:02,800
point, Right? 
Yeah. 

776
00:38:02,800 --> 00:38:05,040
So, and also everyone say, for 
example, someone comes to you 

777
00:38:05,040 --> 00:38:08,360
and they're already running 13 
kilometres or or 16 or 20 

778
00:38:08,360 --> 00:38:11,160
kilometres, they're long run, 
then that's not the component, 

779
00:38:11,160 --> 00:38:13,080
that's the component you you 
maintain. 

780
00:38:13,520 --> 00:38:14,920
But that wouldn't be then the 
focus, right? 

781
00:38:14,920 --> 00:38:16,800
OK, if they've one of them 
faster, what's the other 

782
00:38:16,800 --> 00:38:20,800
elements that need more focus? 
So, you know, and again, if 

783
00:38:20,800 --> 00:38:23,320
someone, you know, somebody's 
running all their work at race 

784
00:38:23,320 --> 00:38:25,640
base, great. 
But it's like, are they doing 

785
00:38:25,640 --> 00:38:27,560
enough around above or below, 
you know? 

786
00:38:27,560 --> 00:38:29,800
So I think if that's it's 
working out, the little tweaks, 

787
00:38:29,800 --> 00:38:31,760
everyone's slightly different, 
everyone's got a different, 

788
00:38:31,760 --> 00:38:34,000
slightly different background 
of, you know, where they've come

789
00:38:34,000 --> 00:38:35,920
from, what they've done, other 
sports they've done. 

790
00:38:37,000 --> 00:38:39,040
And again, yeah, it's almost 
like, and also what the timeline

791
00:38:39,040 --> 00:38:41,360
is as well. 
You know, some people want PB in

792
00:38:41,360 --> 00:38:43,280
five weeks. 
Some people are realistic. 

793
00:38:43,280 --> 00:38:45,080
It's like 5 months. 
And yeah. 

794
00:38:45,320 --> 00:38:47,400
And it, yeah, definitely the 
latter is the easier one. 

795
00:38:47,480 --> 00:38:50,080
Yeah, yeah, yeah. 
But what are your thoughts on 

796
00:38:50,080 --> 00:38:51,480
heart rate training? 
Is this something that you 

797
00:38:51,480 --> 00:38:53,040
prescribe to? 
Is this something that you get 

798
00:38:53,040 --> 00:38:55,160
you yourself, your athletes to 
to do? 

799
00:38:55,720 --> 00:38:57,840
So what is heart rate training? 
How does it work? 

800
00:38:58,080 --> 00:39:00,280
Well, heart rate training is 
obviously, you know, taking away

801
00:39:00,280 --> 00:39:02,400
the guesstimate. 
I know I'm an advocate for Run 

802
00:39:02,400 --> 00:39:06,160
to feel, but I think heart rate 
training is, you know, the heart

803
00:39:06,160 --> 00:39:07,880
rate we've got. 
You know, I've got a watch on 

804
00:39:07,880 --> 00:39:12,360
that has load of data, loads of 
stats, creates the zones for for

805
00:39:12,360 --> 00:39:15,200
me without me even putting my 
own data into it. 

806
00:39:16,160 --> 00:39:19,400
You can go and get, you know, 
properly tested on a treadmill, 

807
00:39:19,920 --> 00:39:22,240
you know, and it's a bit like, 
you know, taking your car to be 

808
00:39:22,240 --> 00:39:24,560
MO TD. 
You know, they give you then 

809
00:39:24,560 --> 00:39:29,360
your bespoke heart rates for 
paces and that you know, takes 

810
00:39:29,360 --> 00:39:31,200
away the guesstimate. 
You know, watch is obviously 

811
00:39:31,320 --> 00:39:34,760
based on everyone's data, it can
be slightly inaccurate at 

812
00:39:34,760 --> 00:39:37,560
certain times. 
I think for me, watches are 

813
00:39:37,560 --> 00:39:39,640
really good and and heart rates 
are really good. 

814
00:39:39,640 --> 00:39:41,720
If people have been tested for 
going back to those thresholds 

815
00:39:41,720 --> 00:39:44,680
where a certain heart rate, if 
you go above that, you're 

816
00:39:44,680 --> 00:39:47,320
working too hard and there's 
obviously, you know, a couple of

817
00:39:47,320 --> 00:39:49,520
different threshold zones. 
You know which threshold you're 

818
00:39:49,520 --> 00:39:52,760
hitting and you know that almost
what you're putting into that 

819
00:39:52,840 --> 00:39:57,200
training session is going to be 
far more beneficial in terms 

820
00:39:57,200 --> 00:39:58,720
it's not guess them at work on 
that. 

821
00:39:59,000 --> 00:40:02,640
I think that heart rates are 
pretty good for every runner for

822
00:40:02,640 --> 00:40:05,640
making sure you run easy and you
are running recovery. 

823
00:40:05,840 --> 00:40:09,360
Because again, some people will 
kid themselves. 

824
00:40:09,360 --> 00:40:11,280
They're like, I feel easy. 
I feel easy, you know? 

825
00:40:11,560 --> 00:40:14,320
And they're red in the face and 
they can't speak and they're 

826
00:40:14,320 --> 00:40:16,800
slowing down and you're like. 
That's not easy. 

827
00:40:16,800 --> 00:40:18,520
That's not rest of recovery 
pace. 

828
00:40:18,720 --> 00:40:21,080
Whereas your heart rate, you 
should have some data or create 

829
00:40:21,080 --> 00:40:23,760
some data yourself that you know
what an easy run is. 

830
00:40:23,760 --> 00:40:26,960
I know myself when I'm out for 
an easy run, I look at my heart 

831
00:40:26,960 --> 00:40:30,360
rate and I know if I'm 
recovering that it's under 140 

832
00:40:30,360 --> 00:40:33,160
beats for me. 
I know if I'm really recovered 

833
00:40:33,160 --> 00:40:36,520
and I've absolutely nailed it, 
can be even under 120 beats. 

834
00:40:36,960 --> 00:40:40,240
I know if I've had a few late 
nights, I've had a really busy 

835
00:40:40,240 --> 00:40:42,280
period at work. 
I've over trained a little bit 

836
00:40:42,520 --> 00:40:46,800
and it's telling me one 5160 
that I need to be a bit smart, I

837
00:40:46,800 --> 00:40:49,320
need to ease down in the run, 
but also I need to be careful 

838
00:40:49,320 --> 00:40:52,480
then for the rest of the day, 
rest of the next couple of days.

839
00:40:53,320 --> 00:40:55,480
So heart rate, even when you're 
not training is really useful. 

840
00:40:55,480 --> 00:40:58,360
Your resting heart rate is a 
really good indicator that 

841
00:40:58,360 --> 00:41:02,480
you're sleeping, fuelling, 
hydrating and actually you're 

842
00:41:02,480 --> 00:41:05,560
ready to train and or you're 
just fighting something off as 

843
00:41:05,560 --> 00:41:07,080
well. 
I don't think we use our resting

844
00:41:07,080 --> 00:41:09,240
heart rates enough. 
Going back to our bodies are 

845
00:41:09,240 --> 00:41:12,960
amazing bits of kit that we 
almost take for granted. 

846
00:41:13,240 --> 00:41:16,080
Everyone has a resting heart 
rate and it's also a missive. 

847
00:41:16,200 --> 00:41:19,840
I think it's a missive if it's 
not to to appreciate what it is.

848
00:41:19,840 --> 00:41:21,360
You know, if you said to 
someone, what's your resting 

849
00:41:21,360 --> 00:41:23,640
heart rate, most people would be
like, I have no idea. 

850
00:41:24,600 --> 00:41:27,400
Runners with watches and people,
you would probably have an idea 

851
00:41:27,400 --> 00:41:30,160
because your watch does if you 
automatically, but I, I think 

852
00:41:30,160 --> 00:41:32,640
that's almost like, you know, 
you're that that's your, you're 

853
00:41:32,640 --> 00:41:36,000
plugging into the mains to see 
what your your battery like an 

854
00:41:36,000 --> 00:41:38,400
electric car in. 
If you get an electric car, you 

855
00:41:38,400 --> 00:41:41,040
look at what the percentage is. 
If you've been driving it for a 

856
00:41:41,040 --> 00:41:44,440
few days, If you looked at your 
battery, that's your heart rate 

857
00:41:44,440 --> 00:41:47,120
in the morning for when you run.
Yeah, well, you get it on on the

858
00:41:47,120 --> 00:41:48,560
Garmin. 
It's got the body battery. 

859
00:41:48,800 --> 00:41:50,760
I can see how much I've reached.
Out, but you also know, don't 

860
00:41:50,760 --> 00:41:53,160
you? 
When you're tired and run down 

861
00:41:53,160 --> 00:41:56,880
that it, if it's higher and if 
it's, if it's, you know, higher 

862
00:41:56,880 --> 00:41:59,640
than it should be, it's a pretty
good indicator normally that 

863
00:41:59,640 --> 00:42:03,640
you've overcooked it either 
training or in life and that 

864
00:42:03,640 --> 00:42:05,840
you've probably got to back off 
that it's, it's probably 

865
00:42:05,840 --> 00:42:08,520
unsustainable if it's, if it's 
starting to spike. 

866
00:42:08,720 --> 00:42:11,280
But also, you have a really nice
kind of feeling when you know 

867
00:42:11,280 --> 00:42:13,320
you're fit and you've got a nice
balance of training. 

868
00:42:13,440 --> 00:42:14,720
You look at your rest and heart 
rate. 

869
00:42:15,680 --> 00:42:18,840
I think mine was 34 Once Upon a 
time. 

870
00:42:18,840 --> 00:42:20,880
They have to check you're still 
breathing every now and then. 

871
00:42:20,880 --> 00:42:22,400
Well. 
I just remember it was just that

872
00:42:22,400 --> 00:42:25,360
and that was you know, so I was 
like, yeah, and, and my, my Max 

873
00:42:25,360 --> 00:42:28,200
heart rate was over 200 beats. 
So again, going back to those 

874
00:42:28,200 --> 00:42:31,840
parameters of, you know, I could
get over 200 beats and my 

875
00:42:31,840 --> 00:42:35,000
resting heart rate was 34. 
So, you know, I was SAT, you 

876
00:42:35,000 --> 00:42:38,120
know, with a nice range. 
So yeah. 

877
00:42:38,120 --> 00:42:40,560
So I think it's fun, fun, fun if
you understand it. 

878
00:42:40,880 --> 00:42:45,640
Don't become too obsessed all 
the time because again, when you

879
00:42:45,800 --> 00:42:48,400
step on a race line, most of the
time you might look at your 

880
00:42:48,400 --> 00:42:51,120
heart rate. 
Distance runners now for like 

881
00:42:51,120 --> 00:42:53,520
marathon, half marathon will a 
little bit, but if you're doing 

882
00:42:53,520 --> 00:42:56,840
like a 5K, it's very, very often
you won't have time to look at 

883
00:42:56,840 --> 00:42:58,040
your watch and your heart rate 
you've. 

884
00:42:58,200 --> 00:43:00,080
Got time to breathe? 
Yeah, you're trying to get air 

885
00:43:00,080 --> 00:43:02,680
on board and making sure you 
don't run into the person in 

886
00:43:02,680 --> 00:43:03,480
front of you. 
Yeah. 

887
00:43:03,480 --> 00:43:05,320
I wonder if you can give me a 
quick, because obviously when 

888
00:43:05,320 --> 00:43:08,640
you do your heart rate, it 
splits it into 4-5, maybe 6 

889
00:43:08,640 --> 00:43:10,440
zones, depends on what, which 
one you're looking at. 

890
00:43:10,440 --> 00:43:12,080
Yeah. 
What's the importance of those 

891
00:43:12,080 --> 00:43:12,680
zones? 
What? 

892
00:43:12,680 --> 00:43:15,200
What do they represent? 
They represent how hard you're 

893
00:43:15,200 --> 00:43:18,240
training, obviously represent 
the zone you're trying to train.

894
00:43:19,080 --> 00:43:21,880
And obviously, you know, 
there's, you know, times of, you

895
00:43:21,880 --> 00:43:24,560
know, training plans that 
certain zones, obviously as you 

896
00:43:24,560 --> 00:43:27,400
go up in numbers, they're 
harder, you know, and obviously 

897
00:43:27,400 --> 00:43:30,080
you don't want to be spending 
all your, all your work, You 

898
00:43:30,080 --> 00:43:32,960
know, if you're running Max all 
the time, that's a massive red 

899
00:43:32,960 --> 00:43:35,320
flag. 
A lot of people, you know, we'd 

900
00:43:35,320 --> 00:43:38,040
go back to that volume. 
We'll spend a lot of time now in

901
00:43:38,040 --> 00:43:40,360
zones one and two, probably 
heard a lot about zone 2 

902
00:43:40,360 --> 00:43:42,320
training as everyone has very 
popular. 

903
00:43:42,560 --> 00:43:45,200
And that's because it's, it's 
volume, it's sustainable volume 

904
00:43:45,920 --> 00:43:49,440
that you can maintain and keep 
going and build. 

905
00:43:50,160 --> 00:43:52,680
And again, yeah, it gives you an
idea that you are not. 

906
00:43:53,600 --> 00:43:57,160
Previously, sometimes people 
train too much in the middle 

907
00:43:57,160 --> 00:43:59,360
where it was, it was almost too 
steady running. 

908
00:43:59,560 --> 00:44:03,160
It was, it wasn't hard and it 
wasn't easy and basically just 

909
00:44:03,160 --> 00:44:06,200
diluted themselves. 
So they basically would never 

910
00:44:06,200 --> 00:44:09,600
really effectively getting the 
most out of themselves. 

911
00:44:09,600 --> 00:44:14,040
It was, you know, it was, it was
steady training and it's steady 

912
00:44:14,040 --> 00:44:19,040
training has no real extremes in
terms of longer or faster or at 

913
00:44:19,040 --> 00:44:21,200
race pace. 
And therefore people were just 

914
00:44:21,200 --> 00:44:23,600
doing a lot of kind of almost, 
we used to call them jump miles 

915
00:44:23,600 --> 00:44:28,160
where just wasn't effective. 
So again, prioritising and you 

916
00:44:28,160 --> 00:44:32,160
know, you know, putting it into 
those key, you know, bands means

917
00:44:32,160 --> 00:44:35,800
that this X is at this amount. 
Even if you're feeling good in 

918
00:44:35,800 --> 00:44:38,840
this long run, I'm not suddenly 
going to like like ramp it up 

919
00:44:38,840 --> 00:44:42,400
the last few miles. 
I stay controlled, but also then

920
00:44:42,400 --> 00:44:44,960
sometimes I need to be, I do 
need to challenge myself. 

921
00:44:44,960 --> 00:44:46,880
You know when, you know, when 
I'm racing, I've got to be in a 

922
00:44:46,880 --> 00:44:49,120
higher zone. 
So if I don't spend time at that

923
00:44:49,120 --> 00:44:52,320
zone then I'm I'm pretty much 
done for. 

924
00:44:52,360 --> 00:44:54,600
That's that's the biggest 
benefit I actually find with the

925
00:44:54,600 --> 00:44:58,040
heart rate on my watch is that 
when I'm running a race, I can 

926
00:44:58,040 --> 00:45:00,840
look at my heart rate and I 
almost know how long I can 

927
00:45:00,840 --> 00:45:03,160
maintain that heart rate. 
So I'm going too fast. 

928
00:45:03,360 --> 00:45:05,600
I know I need to bring it back 
down, otherwise I'm just going 

929
00:45:05,600 --> 00:45:07,120
to blow up. 
I want to talk about marginal 

930
00:45:07,120 --> 00:45:09,320
gains. 
You're the professional, you're 

931
00:45:09,320 --> 00:45:11,080
the coach. 
Now we talked about just general

932
00:45:11,080 --> 00:45:14,880
training, but you, you must know
some little marginal one things 

933
00:45:14,880 --> 00:45:18,240
that are going to push the 1%. 
What small percentage gains are 

934
00:45:18,240 --> 00:45:21,760
actually worth chasing? 
Is it like is it your running 

935
00:45:21,760 --> 00:45:24,720
gate or? 
Marginal gains are really simple

936
00:45:24,720 --> 00:45:27,120
for everyone. 
And I think even if you're a 

937
00:45:27,120 --> 00:45:32,480
runner sports person, non runner
sleep is the biggest marginal 

938
00:45:32,480 --> 00:45:34,840
gain you can get. 
And I, I'm as guilty as anyone 

939
00:45:34,840 --> 00:45:36,920
that I don't get enough sleep 
even driving here. 

940
00:45:36,920 --> 00:45:39,960
I was actually thinking I need 
to start prioritising sleep 

941
00:45:40,680 --> 00:45:43,080
because my, my new watch I got 
on Christmas tells me even more 

942
00:45:43,080 --> 00:45:45,560
data than I want to know about 
my sleep pattern. 

943
00:45:45,920 --> 00:45:48,320
And it's not great. 
And I know that, you know, back 

944
00:45:48,320 --> 00:45:51,680
in the day when I was an elite 
athlete, I was sleeping probably

945
00:45:51,680 --> 00:45:55,920
11 hours a night and I was also 
napping 2 hours in the afternoon

946
00:45:55,920 --> 00:45:57,600
as well. 
So I was probably sleeping for 

947
00:45:57,600 --> 00:46:00,600
13 hours. 
I reckon there's been some weeks

948
00:46:00,680 --> 00:46:03,680
with busy lifestyle over the 
last few years where I maybe 

949
00:46:03,800 --> 00:46:07,240
slept 13 hours in a week, maybe 
maybe a bit of an extreme, but 

950
00:46:07,240 --> 00:46:09,880
13 good hours, you know, because
it can be a bit kind of mix and 

951
00:46:09,880 --> 00:46:12,640
match. 
And so you kind of like that, 

952
00:46:12,640 --> 00:46:16,520
you know, that was such a key 
kind of performance enhancer 

953
00:46:16,520 --> 00:46:20,280
because you recover, you're more
alert, you can do more training.

954
00:46:20,280 --> 00:46:23,800
And we can all do it if we kind 
of, well, hopefully sometimes 

955
00:46:23,800 --> 00:46:25,960
prioritise it. 
But I also know how it's very 

956
00:46:25,960 --> 00:46:29,840
easy to sit and watch Netflix 
late into the evening and burn 

957
00:46:29,840 --> 00:46:32,520
into that time because you feel 
like you need some time to 

958
00:46:32,520 --> 00:46:35,640
yourself and then you're back up
early in the morning and you're 

959
00:46:35,640 --> 00:46:38,600
not getting, you're getting six 
hours sleep and that's not 

960
00:46:38,600 --> 00:46:41,360
enough. 
I think again, in terms of 

961
00:46:41,360 --> 00:46:45,960
marginal gains, refuelling pre, 
during and after training, it's 

962
00:46:45,960 --> 00:46:49,080
just such important, you know, 
kind of factors and, and 

963
00:46:49,080 --> 00:46:52,320
obviously the right feel at the 
right time for the right event, 

964
00:46:52,320 --> 00:46:55,000
that or specific activity you're
doing is so important. 

965
00:46:55,720 --> 00:46:57,400
And the same with that hydrating
as well. 

966
00:46:57,560 --> 00:47:01,600
You know, being hydrated during 
the day just is so important. 

967
00:47:01,600 --> 00:47:05,040
Again, it's one we really easy 
forget and during training as 

968
00:47:05,040 --> 00:47:08,680
well, I, I constantly not shout 
my athletes that's wrong, but 

969
00:47:08,680 --> 00:47:10,520
they know I will be. 
I will look at them 

970
00:47:10,520 --> 00:47:12,960
disapprovingly and say like have
a drink of your drink within the

971
00:47:13,440 --> 00:47:15,400
recovery. 
I've got one. 

972
00:47:15,400 --> 00:47:19,680
And there's a few guilty, guilty
athletes in there that they know

973
00:47:19,680 --> 00:47:22,520
and they apologise and they know
next time because again, it's so

974
00:47:22,520 --> 00:47:24,800
important you rehydrate, you 
know, during the training 

975
00:47:24,800 --> 00:47:29,480
session and then after as well. 
They are such important easy 

976
00:47:29,480 --> 00:47:31,840
wins for anything you're trying 
to build. 

977
00:47:33,120 --> 00:47:35,480
And then, yeah, you know, going 
back to, you know, what else you

978
00:47:35,480 --> 00:47:39,360
could be doing. 
You know, there's, they're 

979
00:47:39,360 --> 00:47:44,000
probably for me, the, the real 
drivers, other marginal gains. 

980
00:47:44,040 --> 00:47:46,680
I don't know whether there's, 
you know, any real kind of 

981
00:47:46,680 --> 00:47:48,120
magic. 
As I said, there's, there's so 

982
00:47:48,120 --> 00:47:50,880
many things out there right now.
Do they make a massive 

983
00:47:50,880 --> 00:47:54,880
difference whether that's the 
said the drinks, the the the 

984
00:47:55,240 --> 00:47:58,440
potions, the the, the different 
stuff out there that are kind of

985
00:47:58,440 --> 00:48:02,480
like added on value? 
I think to certain times they do

986
00:48:02,480 --> 00:48:05,080
help for some people, but I 
think they all might even be a 

987
00:48:05,080 --> 00:48:09,440
psychosomatic, you know, take, 
take this, you know, kind of 

988
00:48:09,640 --> 00:48:12,920
mixture before and I'm I'm going
to run, I'm going to run APB, 

989
00:48:13,520 --> 00:48:16,880
almost forgetting the great 
block of training they've done, 

990
00:48:17,760 --> 00:48:20,040
you know, the fact they 
periodised into that race and 

991
00:48:20,040 --> 00:48:22,960
they're, you know, ready, ready 
and rested to go. 

992
00:48:23,640 --> 00:48:26,680
They think a drink they took two
hours before was the difference 

993
00:48:26,680 --> 00:48:30,480
between that and the PB. 
If it helps them then yeah. 

994
00:48:30,480 --> 00:48:32,080
Then as a coach I'm like, yeah, 
take it. 

995
00:48:32,080 --> 00:48:33,360
Marginal gains. 
I suppose it works in. 

996
00:48:33,360 --> 00:48:36,080
That in that respect even. 
As long as it's uninformed 

997
00:48:36,080 --> 00:48:39,360
tested, you know, batch listed. 
I am, I am, yeah. 

998
00:48:39,360 --> 00:48:42,320
Get involved with that. 
So, but yeah, I I think that the

999
00:48:42,360 --> 00:48:46,040
the ones, the control, the 
controllables, I think you know 

1000
00:48:46,040 --> 00:48:48,080
that they're the biggest kind of
marginal gains. 

1001
00:48:48,080 --> 00:48:50,520
And, and the other one is just 
that the marginal gains of, you 

1002
00:48:50,520 --> 00:48:52,800
know, up here and, and how 
important our minds are to us, 

1003
00:48:53,760 --> 00:48:56,120
you know, and how we, we often, 
you know, we're our worst 

1004
00:48:56,120 --> 00:48:59,800
critics a lot of the time, you 
know, training at any level, you

1005
00:48:59,800 --> 00:49:03,120
know, for anything that's hard, 
you know, therefore, you know, 

1006
00:49:03,120 --> 00:49:06,560
you and you're going to go 
through dips in motivation, you 

1007
00:49:06,560 --> 00:49:08,800
know, and you're going to go 
through dips in kind of like, 

1008
00:49:08,800 --> 00:49:11,520
you know, the, the kind of, you 
know, training cycle. 

1009
00:49:12,360 --> 00:49:14,360
But it's kind of, I think it's 
working through that. 

1010
00:49:14,360 --> 00:49:17,880
And the marginal gains of 
building your mindset up is, is 

1011
00:49:17,880 --> 00:49:20,240
often, you know, totally 
forgotten about or not given 

1012
00:49:20,240 --> 00:49:23,000
the, the right amount of kind of
support. 

1013
00:49:23,200 --> 00:49:25,560
So I think that for us as a 
coach also is like getting 

1014
00:49:25,560 --> 00:49:28,880
people to think about their 
mindset and their resiliency to 

1015
00:49:29,320 --> 00:49:32,000
setbacks. 
Because again, that that you 

1016
00:49:32,000 --> 00:49:35,480
know that if you can deal with 
things that come at you, then 

1017
00:49:35,480 --> 00:49:37,240
you know, marginal gains wise, 
you know, it doesn't matter if 

1018
00:49:37,240 --> 00:49:39,880
you're in the best shape of your
life, if you can't cope with and

1019
00:49:39,880 --> 00:49:42,640
something goes wrong, then 
everything goes out the window. 

1020
00:49:42,800 --> 00:49:45,000
Yeah, I suppose it goes back to 
the training program that you 

1021
00:49:45,000 --> 00:49:46,360
were on about. 
It's, it's this stepped 

1022
00:49:46,360 --> 00:49:48,000
approach, it's this building 
that's going to give you 

1023
00:49:48,000 --> 00:49:51,160
confidence, these little wins 
over time and that build your 

1024
00:49:51,160 --> 00:49:53,360
confidence to race day as well 
and help the mindset and stuff. 

1025
00:49:53,360 --> 00:49:55,000
100%, yeah. 
That's, yeah, hopefully goes 

1026
00:49:55,000 --> 00:49:57,320
hand in hand as well. 
But yeah, I think it's just 

1027
00:49:57,320 --> 00:49:59,640
being realistic, you know, and 
also kind of like good 

1028
00:49:59,640 --> 00:50:02,040
communication. 
You know, if you have a coach, 

1029
00:50:02,040 --> 00:50:04,480
then that coach athlete 
relationship's really important,

1030
00:50:04,560 --> 00:50:06,240
yeah. 
I put questions on it because I 

1031
00:50:06,240 --> 00:50:09,320
was wondering there must be like
is there anything to do with how

1032
00:50:09,320 --> 00:50:11,600
you run your gait? 
Is there anything like anything 

1033
00:50:11,640 --> 00:50:14,880
instantly that you can do that 
will shave a second or two now 

1034
00:50:14,880 --> 00:50:16,960
off my time I. 
Suppose it's not marginal gains,

1035
00:50:16,960 --> 00:50:20,280
but I think for me, running 
economy is an absolute 

1036
00:50:20,280 --> 00:50:23,720
fundamental, you know, say goes 
back to, you know, the effort 

1037
00:50:23,720 --> 00:50:27,320
you're running. 
If you can run faster for less 

1038
00:50:27,320 --> 00:50:31,480
effort, that's, you know, that 
that's the the Holy Grail of, 

1039
00:50:31,600 --> 00:50:35,360
you know, distance running as a 
coach and therefore, you know, 

1040
00:50:35,440 --> 00:50:37,400
thinking about what your running
economy is. 

1041
00:50:37,400 --> 00:50:41,360
So thinking about whether that's
your form and technique, you 

1042
00:50:41,360 --> 00:50:44,880
know, with a treadmill, you can 
set up a video with your, your, 

1043
00:50:44,920 --> 00:50:47,600
you know, your camera phone and 
you can record yourself from 

1044
00:50:47,600 --> 00:50:50,800
behind, from the side, from in 
front and look at yourself 

1045
00:50:50,800 --> 00:50:54,560
running in a closed environment.
And then thinking about, you 

1046
00:50:54,560 --> 00:50:57,320
know, what your foot strikes 
doing, Thinking about, you know 

1047
00:50:57,320 --> 00:50:59,280
what your knees are doing, what 
your hips are doing. 

1048
00:50:59,480 --> 00:51:02,080
You know from the side, looking 
at, you know where your, you 

1049
00:51:02,080 --> 00:51:05,680
know, centre of mass is. 
You know, from the back, looking

1050
00:51:05,680 --> 00:51:07,800
at your, you know, your 
shoulder, your oscillation, you 

1051
00:51:07,800 --> 00:51:09,160
know how you're moving on the 
treadmill. 

1052
00:51:09,560 --> 00:51:12,760
And then it would be thinking 
about prioritising, you know, 

1053
00:51:12,760 --> 00:51:16,200
what is a cause and effect, you 
know, as in, you know, what 

1054
00:51:16,200 --> 00:51:18,280
would then make me a faster 
runner? 

1055
00:51:19,240 --> 00:51:21,400
You know, and actually, can you 
tweak those, whether that's 

1056
00:51:21,400 --> 00:51:23,760
strength, whether that's, you 
know, work in the gym. 

1057
00:51:24,480 --> 00:51:25,800
And that doesn't have to be with
weights. 

1058
00:51:25,800 --> 00:51:27,840
It can be just general 
conditioning with your own body 

1059
00:51:27,840 --> 00:51:30,240
weight because if you can't 
control your own body weight, 

1060
00:51:30,400 --> 00:51:31,960
then you shouldn't be lifting 
weights. 

1061
00:51:32,120 --> 00:51:35,040
But again, if you know, and 
running 2-3 times your body 

1062
00:51:35,040 --> 00:51:36,960
weight hitting the ground with 
force each time. 

1063
00:51:36,960 --> 00:51:39,760
So again, that's and also what 
you're doing at the end, going 

1064
00:51:39,760 --> 00:51:43,000
back to the treadmill video, 
maybe do it at the end of a long

1065
00:51:43,000 --> 00:51:45,440
run to drum on the treadmill 
after your long run, not when 

1066
00:51:45,440 --> 00:51:49,360
you're super fresh because we 
can all look superb, you know, 

1067
00:51:49,360 --> 00:51:52,960
fresh out the box, you know, do 
it at the end of a long run when

1068
00:51:52,960 --> 00:51:56,280
you're, you know, you felt 
fatigued, you felt tired because

1069
00:51:56,280 --> 00:51:58,640
you're going to get a better 
representation of what you look 

1070
00:51:58,640 --> 00:52:03,000
like when you're at your kind of
most vulnerable running wise or 

1071
00:52:03,000 --> 00:52:05,360
your worst, your weakest. 
Because we all watch people run 

1072
00:52:05,360 --> 00:52:06,680
a half marathon. 
We cheer them off. 

1073
00:52:06,680 --> 00:52:09,240
They all look great, don't they?
We watch everyone coming back in

1074
00:52:09,240 --> 00:52:11,160
their home straight. 
It's a different runner coming 

1075
00:52:11,160 --> 00:52:13,560
down the home straight. 
So have a look at yourself under

1076
00:52:13,560 --> 00:52:17,200
stress because that's often 
where you start to see, you 

1077
00:52:17,200 --> 00:52:19,920
know, things start to buckle. 
You, you, you see, you know, 

1078
00:52:19,920 --> 00:52:22,280
the, the little hole in the 
bucket, that's where the water's

1079
00:52:22,280 --> 00:52:24,800
starting to come through. 
And therefore then what's it 

1080
00:52:24,800 --> 00:52:28,240
look like? 
What can you influence is that 

1081
00:52:28,240 --> 00:52:32,120
the gym is that exercises are 
they drills You can do walking 

1082
00:52:32,120 --> 00:52:35,480
drills and then you know, going 
back to I love hills for running

1083
00:52:35,480 --> 00:52:38,680
mechanics because to get up a 
hill, you've got to run up a 

1084
00:52:38,680 --> 00:52:40,000
hill. 
It says, you know, you don't 

1085
00:52:40,000 --> 00:52:42,240
fall up a hill. 
You know that you have to pull 

1086
00:52:42,240 --> 00:52:44,480
yourself up the hill. 
Therefore, you know, exaggerate 

1087
00:52:44,480 --> 00:52:47,920
your knee, lift your knee drive 
you exaggerate your arm drive. 

1088
00:52:48,600 --> 00:52:51,880
Also, that resistance means that
when you go to a flat, then 

1089
00:52:51,880 --> 00:52:53,640
actually flattening suddenly 
feels a bit easier. 

1090
00:52:53,640 --> 00:52:57,720
So I think short hills are a 
really effective way of 

1091
00:52:57,720 --> 00:53:01,080
improving your running economy, 
improving your ground contact 

1092
00:53:01,080 --> 00:53:03,320
time as well. 
And that could be something. 

1093
00:53:03,680 --> 00:53:07,680
So it's super simple, like 6 * 
20 seconds of a hill with a walk

1094
00:53:07,680 --> 00:53:09,600
recovery. 
And then I was like, people to 

1095
00:53:09,600 --> 00:53:12,360
go and run after and you might 
go and run for a few kilometres 

1096
00:53:12,360 --> 00:53:15,600
after almost to calibrate. 
So you've run a bit faster on a 

1097
00:53:15,600 --> 00:53:18,400
hill, you've got resistance and 
you go and run on the flat at a 

1098
00:53:18,400 --> 00:53:20,520
slower pace. 
And it's almost like again, 

1099
00:53:20,520 --> 00:53:22,960
going back to those parameters, 
the body goes, I know it's like 

1100
00:53:22,960 --> 00:53:25,880
to be running fast under 
resistance and then you bring it

1101
00:53:25,880 --> 00:53:28,240
back to slower. 
And actually it's almost like 

1102
00:53:28,240 --> 00:53:31,440
again, kind of this calibration 
of thinking about your good 

1103
00:53:31,440 --> 00:53:33,280
form, thinking about whatever 
you saw on the treadmill that 

1104
00:53:33,280 --> 00:53:35,840
you need to be thinking about 
whether that's we all sit down, 

1105
00:53:35,840 --> 00:53:38,040
that we all slouch all day. 
Most of the time because we're 

1106
00:53:38,040 --> 00:53:41,920
sat on computers, we're driving,
very few of us sit with a nice 

1107
00:53:41,920 --> 00:53:44,280
good posture. 
So it might be that they said it

1108
00:53:44,280 --> 00:53:46,800
might be your arm carriage, but 
what's that focus? 

1109
00:53:46,800 --> 00:53:50,200
And when you go and run that you
know that nice bit of controlled

1110
00:53:50,200 --> 00:53:53,000
running, what's your what are 
you thinking about form wise? 

1111
00:53:53,240 --> 00:53:55,040
And then like anything, go and 
recheck it. 

1112
00:53:55,040 --> 00:53:58,400
Go and watch yourself again in a
few weeks time after doing the 

1113
00:53:58,400 --> 00:54:00,480
drills, after doing the 
exercise, after doing some 

1114
00:54:00,480 --> 00:54:03,840
hills, are you then starting to 
see a difference in your 

1115
00:54:03,840 --> 00:54:06,440
technique? 
But then hopefully the keys 

1116
00:54:06,440 --> 00:54:10,320
always, are you them running 
faster for less effort. 

1117
00:54:10,360 --> 00:54:12,160
And that might be going back to 
your heart rate that you're 

1118
00:54:12,160 --> 00:54:14,880
going out for your easy run. 
You're certainly running 5 

1119
00:54:14,880 --> 00:54:17,360
seconds faster kilometre for 
your easy run and your heart 

1120
00:54:17,360 --> 00:54:20,680
rate's 5 beats lower. 
You'd be like how how has this 

1121
00:54:20,680 --> 00:54:22,080
happened? 
Training has happened. 

1122
00:54:22,920 --> 00:54:25,600
And again, you know, you you've 
you've looked at what your 

1123
00:54:25,600 --> 00:54:27,520
weaknesses are, you've addressed
them. 

1124
00:54:27,760 --> 00:54:29,840
You've done, you know, lots of 
different components. 

1125
00:54:30,000 --> 00:54:32,240
But then yeah, you're not 
expecting it also to happen. 

1126
00:54:32,240 --> 00:54:34,680
Just the next session. 
It might be two weeks, it might 

1127
00:54:34,680 --> 00:54:39,520
be 3, 8 weeks, but go back and 
recheck and yeah, I think people

1128
00:54:39,520 --> 00:54:43,080
will be pleasantly surprised if 
they did that because a lot of 

1129
00:54:43,080 --> 00:54:46,520
people just don't learn to run. 
A lot of people just go run. 

1130
00:54:46,760 --> 00:54:50,320
In terms of technique, people 
don't actually ever really often

1131
00:54:50,320 --> 00:54:52,280
work in it. 
If you, I say to people, if 

1132
00:54:52,280 --> 00:54:55,840
you're a pole vaulter or a 
sprinter, that's all you do is 

1133
00:54:55,840 --> 00:54:57,680
technique. 
You go down, you know you're not

1134
00:54:57,680 --> 00:54:59,760
going to have a pole vaulter, so
it's just going to go down and 

1135
00:54:59,760 --> 00:55:01,080
you're not going to have 100 
pole vaulter. 

1136
00:55:01,080 --> 00:55:03,440
It's just all bombing in at 
once, not thinking about 

1137
00:55:03,440 --> 00:55:05,680
technique. 
It would all be about technique 

1138
00:55:05,680 --> 00:55:07,360
first. 
Whereas runners, we get everyone

1139
00:55:07,360 --> 00:55:10,840
just running and it's almost 
like we've forgotten often to 

1140
00:55:10,840 --> 00:55:14,920
actually learn how to run more 
efficiently because we we've all

1141
00:55:14,920 --> 00:55:16,880
just ran at some points in our 
lives. 

1142
00:55:17,920 --> 00:55:20,480
So I think, yeah, running 
technique and running form and, 

1143
00:55:20,640 --> 00:55:23,600
and working on weaknesses. 
It's becoming a little bit more 

1144
00:55:23,600 --> 00:55:26,360
kind of more mainstream, but 
there's still a lot of people 

1145
00:55:26,360 --> 00:55:28,720
out there that never really 
thought about it. 

1146
00:55:28,720 --> 00:55:31,680
And I said you don't, you don't 
have to energy tremble yourself.

1147
00:55:31,880 --> 00:55:34,720
Go down local gym and, and you 
know, capture yourself. 

1148
00:55:34,760 --> 00:55:36,200
It's very easy to do. 
It's all there. 

1149
00:55:37,520 --> 00:55:39,560
You were talking about improving
over time as well. 

1150
00:55:39,560 --> 00:55:43,320
Is that one of the best features
on Strava that I love is the 

1151
00:55:44,320 --> 00:55:48,360
it's tells you when you've done 
the same run and then it'll show

1152
00:55:48,360 --> 00:55:50,560
you side by side. 
That's a great way. 

1153
00:55:50,600 --> 00:55:53,600
So every like 4 weeks I like to 
do one of the same runs that I 

1154
00:55:53,600 --> 00:55:56,600
did 4 weeks ago and that you get
a direct comparison then. 

1155
00:55:56,600 --> 00:55:59,120
Like I love that bit. 
Yeah, so I like that function on

1156
00:55:59,120 --> 00:56:01,840
Strava too, but for almost a 
slightly different reason. 

1157
00:56:01,840 --> 00:56:05,600
But if I'm out for a run, I feel
absolutely awful and I get back,

1158
00:56:05,600 --> 00:56:07,560
I'm like, that must be the 
slowest run it in. 

1159
00:56:07,840 --> 00:56:10,240
And then I look at that 
function, it tells me the year 

1160
00:56:10,240 --> 00:56:13,440
ago I ran the same time. 
It reassures me actually that 

1161
00:56:13,440 --> 00:56:15,640
I'm not running as badly as I 
thought I was. 

1162
00:56:15,720 --> 00:56:18,320
So yeah, I think that little bit
of data about, yeah, previous 

1163
00:56:18,320 --> 00:56:20,200
runs and loops, yeah, I think 
it's beneficial. 

1164
00:56:20,200 --> 00:56:22,880
It's awesome if someones 
listening now and they wanna get

1165
00:56:22,880 --> 00:56:25,520
faster, Yeah, what's the first 
thing they should do? 

1166
00:56:26,240 --> 00:56:28,560
First thing, you've got to be 
realistic to where you're at, 

1167
00:56:28,760 --> 00:56:31,760
OK, So if you're getting faster 
and said going back to that, 

1168
00:56:31,760 --> 00:56:34,400
what is faster for you? 
What is the distance you're 

1169
00:56:34,400 --> 00:56:36,920
trying to get faster at? 
How long have you got? 

1170
00:56:37,120 --> 00:56:42,040
Is it a realistic timeline? 
And then it's like right, then 

1171
00:56:42,040 --> 00:56:44,520
it's going back to those 
ingredients of what am I doing 

1172
00:56:44,520 --> 00:56:48,200
right now? 
What do I need to increase add 

1173
00:56:48,480 --> 00:56:51,400
between now And obviously, you 
know, trying to get faster 

1174
00:56:52,120 --> 00:56:54,040
within that, you know, whether 
that's running longer, whether 

1175
00:56:54,040 --> 00:56:56,080
that's running that race pace, 
whether that's running below, 

1176
00:56:56,360 --> 00:56:58,840
that's challenging yourself, 
that's mixing up probably what 

1177
00:56:58,840 --> 00:57:01,200
you've done, doing the same 
thing you've done previously and

1178
00:57:01,200 --> 00:57:03,400
expecting the same result. 
It is, it is. 

1179
00:57:03,760 --> 00:57:05,760
We often do that and think why 
are we not getting faster? 

1180
00:57:05,760 --> 00:57:08,000
I did the same training sessions
and the same block that I did. 

1181
00:57:08,280 --> 00:57:10,360
But yeah, so mix it up variety 
wise. 

1182
00:57:11,360 --> 00:57:15,280
But again, I think people often 
get, you know, the the fastest X

1183
00:57:15,280 --> 00:57:18,040
or fastest that, you know, 
fastest relative to you. 

1184
00:57:18,280 --> 00:57:21,520
So, you know, if you can improve
your own times, that's fast and 

1185
00:57:21,520 --> 00:57:24,920
your speed is relevant to you 
and relative to you in terms of 

1186
00:57:24,920 --> 00:57:27,560
what you class as speed. 
And that's a great thing with 

1187
00:57:27,560 --> 00:57:29,680
our sport. 
You're only really racing 

1188
00:57:29,680 --> 00:57:32,040
yourself and your own previous 
times. 

1189
00:57:32,280 --> 00:57:36,200
And I'm in a position now where 
I will never run a 5K personal 

1190
00:57:36,200 --> 00:57:41,440
best in my lifetime again 
because age says I and I won't 

1191
00:57:41,440 --> 00:57:44,160
because I know what I was doing 
when I did run my personal best.

1192
00:57:44,480 --> 00:57:49,160
So for me, I'm fighting old 
father time to try and decrease 

1193
00:57:49,320 --> 00:57:52,760
how slow I run per year. 
So my, my mindset now is 

1194
00:57:52,760 --> 00:57:56,280
training to, you know, make sure
that I maintain a level, but 

1195
00:57:56,280 --> 00:57:58,440
accepting that I'm going to lose
a few seconds. 

1196
00:57:58,440 --> 00:58:01,840
But again, the relative kind of 
mindset is that, did it feel 

1197
00:58:01,840 --> 00:58:05,240
like a hard 5K? 
Did I feel like I ran it, you 

1198
00:58:05,240 --> 00:58:06,720
know, from start to finish as 
well as I could? 

1199
00:58:06,720 --> 00:58:09,720
And that's the time that I ran 
XH. 

1200
00:58:09,880 --> 00:58:13,080
So next year I want to make sure
I can get as close to that 

1201
00:58:13,280 --> 00:58:15,880
percentage or that time again. 
Yeah, this your own bloody 

1202
00:58:15,880 --> 00:58:18,920
fault, James, because you're so 
bloody fast back when in the 

1203
00:58:19,000 --> 00:58:20,680
Wow, if only you were slower, 
you might be. 

1204
00:58:21,160 --> 00:58:22,760
You could sleep. 
Yeah, I'll go to I'll go to a 

1205
00:58:22,760 --> 00:58:24,400
new event. 
I did run a marathon PB in New 

1206
00:58:24,400 --> 00:58:26,760
York because I'd only ran a few 
marathons. 

1207
00:58:26,760 --> 00:58:27,400
So. 
So you're. 

1208
00:58:27,680 --> 00:58:30,080
Still getting PBS if you just 
got to change your folk. 

1209
00:58:30,080 --> 00:58:32,160
You got to change your event, 
yeah, And go up distance. 

1210
00:58:32,160 --> 00:58:34,760
So yeah. 
James, where can people follow 

1211
00:58:34,760 --> 00:58:36,360
you? 
And you've got a podcast as 

1212
00:58:36,360 --> 00:58:37,840
well, so plug that. 
I do, yeah. 

1213
00:58:37,840 --> 00:58:41,480
I'm part of the Beyond the Track
podcast, myself and Jenny Long 

1214
00:58:42,080 --> 00:58:45,800
for, yeah, talking about 
everything in Wales and and 

1215
00:58:45,800 --> 00:58:50,520
beyond in terms of some topical 
news items, track and field, 

1216
00:58:51,440 --> 00:58:54,000
cross country, Rd. 
So yeah, so it's super exciting.

1217
00:58:54,960 --> 00:58:59,720
I'm at Team 3 coach on on 
Instagram so I'll coach at team 

1218
00:58:59,720 --> 00:59:01,120
dot. 
I can't remember coach team thi 

1219
00:59:01,120 --> 00:59:02,600
can't remember. 
Google it. 

1220
00:59:02,760 --> 00:59:04,840
Just Google it. 
I'm on, I'm on Instagram 

1221
00:59:04,840 --> 00:59:06,280
somewhere. 
I think it's coach Team Thi, I 

1222
00:59:06,280 --> 00:59:09,280
think yeah. 
And then yeah, then I've got ATV

1223
00:59:09,280 --> 00:59:11,720
circuit. 
So going back to conditioning, I

1224
00:59:11,720 --> 00:59:15,000
started a circuit during 
lockdown and Team 3 circuits on 

1225
00:59:15,000 --> 00:59:18,000
YouTube. 
It's coming to its 6th birthday 

1226
00:59:18,000 --> 00:59:22,880
next month. 
We've done 230 Team 3 circuits 

1227
00:59:23,080 --> 00:59:27,360
and it's free for anyone to turn
up on a Monday at 6:15. 

1228
00:59:27,360 --> 00:59:31,520
And when I started it, I, I was 
in that first week of lockdown 

1229
00:59:31,520 --> 00:59:34,680
where we were told as coaches, 
you couldn't have contact, you 

1230
00:59:34,680 --> 00:59:37,280
couldn't have face to face. 
And I thought, how can I still 

1231
00:59:37,280 --> 00:59:40,200
reach my community? 
But also kind of feel like I'm 

1232
00:59:40,200 --> 00:59:42,600
kind of, you know, helping, you 
know, what's going on. 

1233
00:59:42,600 --> 00:59:46,800
So I started the circuit and 
people turned up and I've had 

1234
00:59:47,200 --> 00:59:50,640
hundreds and thousands of people
get involved with it and people 

1235
00:59:50,640 --> 00:59:54,200
still turn up now every Monday. 
And because they turn up every 

1236
00:59:54,200 --> 00:59:57,720
Monday, I keep turning up the 
time that I turn it on and no 

1237
00:59:57,720 --> 01:00:00,320
one turns up, That'll be the 
last team three circuit. 

1238
01:00:00,320 --> 01:00:02,320
But it, it's got a life of its 
own. 

1239
01:00:02,320 --> 01:00:04,080
And so yeah. 
And it's, I have people 

1240
01:00:04,080 --> 01:00:06,800
literally message me week by 
week saying it's really helped 

1241
01:00:06,800 --> 01:00:08,760
them, you know, they've really, 
they really enjoy it. 

1242
01:00:08,760 --> 01:00:11,440
So yeah. 
So 6th birthday team 3 circuits 

1243
01:00:11,440 --> 01:00:12,760
on a Monday. 
Congratulations, that's 

1244
01:00:12,760 --> 01:00:16,200
incredible. 6 years of a free 
circuit session and everyone 

1245
01:00:16,200 --> 01:00:18,960
took and over 2000 people or. 
Just people just think keep 

1246
01:00:18,960 --> 01:00:20,160
turning up and yeah. 
And I just. 

1247
01:00:20,480 --> 01:00:22,440
The buggers. 
I wish it'd stop. 

1248
01:00:23,640 --> 01:00:26,400
I honestly like what we did 
during lockdown. 

1249
01:00:26,400 --> 01:00:29,000
No one ever thought that, you 
know, I never thought it would 

1250
01:00:29,000 --> 01:00:32,560
continue because I didn't have 
such a strange, odd time. 

1251
01:00:33,320 --> 01:00:35,440
And when obviously we kept 
coming back out of these little 

1252
01:00:35,440 --> 01:00:37,480
kind of fire breaks or 
lockdowns, people were like, can

1253
01:00:37,480 --> 01:00:38,200
we keep it? 
Can we keep it? 

1254
01:00:38,200 --> 01:00:39,320
I was like, yeah, fine, that's 
fine. 

1255
01:00:39,760 --> 01:00:42,080
And then obviously we finally 
came out and I was like, oh, I'm

1256
01:00:42,360 --> 01:00:43,880
still enjoying it. 
People are still turning up. 

1257
01:00:44,200 --> 01:00:45,960
It's helped my longevity as a 
runner as well. 

1258
01:00:45,960 --> 01:00:48,320
I think, you know, I'm, I'm 
still winning British masters 

1259
01:00:48,320 --> 01:00:52,480
titles and racing in spikes, 
which is the age of 47, you 

1260
01:00:52,480 --> 01:00:55,600
know, I'm quite proud of that. 
And the last six years pretty 

1261
01:00:55,600 --> 01:00:58,440
much the only SNC work that I've
done is my own circuits. 

1262
01:00:58,680 --> 01:01:01,640
So it's kind of blended, you 
know, my kind of training 

1263
01:01:01,640 --> 01:01:03,280
together. 
And I said, and it's got this 

1264
01:01:03,280 --> 01:01:04,840
community and its life of its 
own. 

1265
01:01:06,040 --> 01:01:08,640
But again, really humbling that 
people still turn up. 

1266
01:01:08,640 --> 01:01:12,760
I'm all around, not just around 
the around Wales, around the UK.

1267
01:01:13,040 --> 01:01:17,600
I've Paralympic champions TuneIn
from New York, have people 

1268
01:01:17,600 --> 01:01:22,160
tuning in from Yeah, from far 
wide, you know, to, to be part 

1269
01:01:22,160 --> 01:01:23,440
of it. 
So yeah, it's fun. 

1270
01:01:23,440 --> 01:01:25,240
And yeah, here's for another six
years. 

1271
01:01:25,360 --> 01:01:26,960
Brilliant man. 
Well done, James. 

1272
01:01:27,240 --> 01:01:28,320
Thank you very much for coming. 
Down. 

1273
01:01:28,320 --> 01:01:29,160
Thank you, my friend. 
Awesome. 

1274
01:01:29,200 --> 01:01:30,360
Thanks for having me. 
Thank you. 

1275
01:01:30,720 --> 01:01:33,240
Congratulations, you made it to 
the end of the episode. 

1276
01:01:33,320 --> 01:01:35,320
You found value in it. 
Please leave us a review or drop

1277
01:01:35,320 --> 01:01:37,240
us a comment below. 
And to make sure you don't miss 

1278
01:01:37,240 --> 01:01:39,280
another one, make sure you 
follow and subscribe. 

1279
01:01:39,600 --> 01:02:20,840
Thanks for watching. 
The.