1 00:00:00,840 --> 00:00:04,520 You're listening to episode 224 of the Marathon Running Podcast. 2 00:00:04,840 --> 00:00:08,480 In this episode, we're going to tackle speed versus endurance. 3 00:00:16,000 --> 00:00:18,920 This is the Marathon Running Podcast by Letty and Ryan from 4 00:00:18,920 --> 00:00:21,640 We Got the Runs. Join us in our running community 5 00:00:21,640 --> 00:00:25,320 for weekly content that is motivational, educational, and 6 00:00:25,320 --> 00:00:27,640 inspirational. And let the Marathon running 7 00:00:27,640 --> 00:00:30,520 podcast take you from the starting line to the finish line 8 00:00:30,560 --> 00:00:36,520 and beyond. Hey runners, and welcome to 9 00:00:36,520 --> 00:00:38,880 episode 224. My name is Letty. 10 00:00:39,040 --> 00:00:41,760 My name is Ryan. And we are here presenting you 11 00:00:41,760 --> 00:00:43,920 with the questions, speed versus endurance. 12 00:00:43,960 --> 00:00:45,400 Ryan, what are your thoughts on this? 13 00:00:45,760 --> 00:00:48,960 I think you need both. I think it's like easy to think 14 00:00:48,960 --> 00:00:51,400 that if you're running a marathon, you just train for 15 00:00:51,400 --> 00:00:56,120 endurance. But endurance could mean going 16 00:00:56,120 --> 00:00:58,800 slow for a really long period of time and you may never increase 17 00:00:58,800 --> 00:01:00,960 your speed unless you also do speed trading. 18 00:01:02,600 --> 00:01:04,720 The inverse might not be true though, 'cause I heard that the 19 00:01:04,720 --> 00:01:08,760 sprinters in the Olympics, they say you know what's the longest 20 00:01:08,760 --> 00:01:10,440 you run and they don't even run a mile. 21 00:01:10,800 --> 00:01:13,560 So if you just want speed, just train speed. 22 00:01:13,560 --> 00:01:14,680 You don't need a train endurance. 23 00:01:14,680 --> 00:01:18,080 But if you want to run marathons and be fast, you have to do 24 00:01:18,080 --> 00:01:20,120 bowls probably. That is so true. 25 00:01:20,120 --> 00:01:23,320 And that kind of reminded me of that Olympian that I met at the 26 00:01:23,320 --> 00:01:25,280 airport and I asked him how many miles he run. 27 00:01:25,280 --> 00:01:27,680 He was the 400 meter killer on Instagram. 28 00:01:27,960 --> 00:01:31,080 He was running the 400 meter event obviously, and he said he 29 00:01:31,080 --> 00:01:33,240 wasn't even running a mile a week. 30 00:01:33,280 --> 00:01:37,640 I mean, I'm sure he does get close to it by doing the reps 31 00:01:37,640 --> 00:01:41,000 that he does, but there's zero endurance training. 32 00:01:41,200 --> 00:01:43,360 So that that's an interesting concept. 33 00:01:44,000 --> 00:01:46,280 But yeah, no, I mean, it's just like you said, you know, you 34 00:01:46,280 --> 00:01:49,600 wanna build endurance, you just do endurance. 35 00:01:49,600 --> 00:01:53,440 But if your goal is to run a faster marathon, ultimately, how 36 00:01:53,440 --> 00:01:55,760 much can speed help you? And for that problem, we 37 00:01:55,760 --> 00:01:59,800 contacted coach Chris Knighton, who is currently writing his 38 00:01:59,800 --> 00:02:01,920 second book. And one of the topics of the 39 00:02:01,920 --> 00:02:03,760 book is that whole speed versus endurance. 40 00:02:03,760 --> 00:02:05,960 So we thought it'd be a great topic to bring onto today's 41 00:02:05,960 --> 00:02:09,120 podcast. Plus less so less important in 42 00:02:09,120 --> 00:02:11,600 shorter races, but in longer races if you increase your 43 00:02:11,600 --> 00:02:14,280 speed, you significantly change the amount of time you're 44 00:02:14,280 --> 00:02:17,560 running. That's very true and I can 45 00:02:17,560 --> 00:02:20,000 attest to that. Not because of a race but 46 00:02:20,000 --> 00:02:23,040 because I hate treadmill running and I would tell myself, OK let 47 00:02:23,040 --> 00:02:25,240 it go. Run 5-6 miles on a treadmill. 48 00:02:25,320 --> 00:02:28,480 I would get so bored by the first mile that I would tell 49 00:02:28,480 --> 00:02:32,040 myself just run however fast you can and you get to stop when you 50 00:02:32,120 --> 00:02:34,960 reach mile 3. Yeah, there's all these 51 00:02:34,960 --> 00:02:37,760 psychological games you can play with yourself in order to train 52 00:02:37,760 --> 00:02:39,600 and turn, just like you said you could. 53 00:02:39,960 --> 00:02:42,520 You could set a goal for mileage or you could set a goal for 54 00:02:42,520 --> 00:02:44,440 time. And, and you know, you can vary 55 00:02:44,440 --> 00:02:45,920 that too. And that might be helpful 56 00:02:45,920 --> 00:02:48,240 sometimes in your training so that you want to tell all the 57 00:02:48,240 --> 00:02:49,920 listeners about your YouTube giveaway. 58 00:02:50,240 --> 00:02:54,040 Yes, I do, Ryan, so we are giving away a couple of shoes by 59 00:02:54,040 --> 00:02:57,960 Hoka and you will find all the instructions on YouTube. 60 00:02:57,960 --> 00:02:59,480 We're probably going to do it this week. 61 00:02:59,880 --> 00:03:04,080 You can find us by going to youtube.com/ad Running Podcast 62 00:03:04,720 --> 00:03:07,240 and then you'll probably see a video popping up shortly with 63 00:03:07,240 --> 00:03:10,240 the instructions on how you can win those shoes. 64 00:03:10,800 --> 00:03:12,280 All right, so go get some free shoes. 65 00:03:12,720 --> 00:03:15,040 So some small talk. We were actually doing a last 66 00:03:15,040 --> 00:03:18,640 minute trip to LA, so we're gonna do some running this 67 00:03:18,640 --> 00:03:21,600 weekend probably, right? Yes, we'll do some trail running 68 00:03:21,600 --> 00:03:24,240 and a lot of hiking. Our kids are not old enough to 69 00:03:24,440 --> 00:03:27,280 explore the mountains with us. We won't have to carry them 70 00:03:27,280 --> 00:03:29,720 hopefully. And so super excited for that. 71 00:03:29,720 --> 00:03:33,080 So if you're from the LA running community and you'll see us out 72 00:03:33,080 --> 00:03:35,840 in the trail, say hi to us. Yeah. 73 00:03:36,560 --> 00:03:37,760 I don't know if we're going to do any. 74 00:03:38,440 --> 00:03:41,560 Usually we do the inspiration point run if anyone knows that 75 00:03:41,560 --> 00:03:46,640 that is or that area. But anyway, it'll be fun to have 76 00:03:46,640 --> 00:03:49,880 the change of environment and climate. 77 00:03:50,200 --> 00:03:54,080 Little bit cooler, little bit better running weather gets you 78 00:03:54,080 --> 00:03:56,800 excited to go running again. Exactly. 79 00:03:56,800 --> 00:04:00,200 And unfortunately, we're doing this little trip right before my 80 00:04:00,200 --> 00:04:03,800 trip next weekend from Florida to Seattle for the Tunnel 81 00:04:03,800 --> 00:04:05,760 Marathon. But you know, I've lowered my 82 00:04:05,760 --> 00:04:08,920 expectations for that marathon. Now I'm just thinking about 83 00:04:08,920 --> 00:04:10,880 finishing it. But it'll be it'll be fun 84 00:04:10,880 --> 00:04:12,240 anyway. Yeah. 85 00:04:13,400 --> 00:04:15,480 So you want to get into today's podcast? 86 00:04:15,480 --> 00:04:18,240 Sounds awesome. Without any further ado, we're 87 00:04:18,240 --> 00:04:19,800 not going to play our conversation with Chris 88 00:04:19,800 --> 00:04:24,560 Knighton. All right, so I'm back on with 89 00:04:24,600 --> 00:04:26,680 Chris Knighton. Chris, thank you so much for 90 00:04:26,680 --> 00:04:30,080 joining me again. Hey Eddie, thanks for having me 91 00:04:30,080 --> 00:04:31,400 back on. I always enjoy being on your 92 00:04:31,400 --> 00:04:32,400 show. Yes. 93 00:04:32,400 --> 00:04:34,960 And we enjoy having you and you are coming out. 94 00:04:35,240 --> 00:04:38,640 You're coming out with a new book and one of the chapters in 95 00:04:38,640 --> 00:04:43,360 the book is very intriguing. It's speed versus endurance. 96 00:04:43,600 --> 00:04:48,400 So let's maybe just talk very broadly about why you're even 97 00:04:48,400 --> 00:04:52,920 raising that question. Yeah, so I'm working on my 98 00:04:52,920 --> 00:04:55,600 second book. I'm tentatively calling it 99 00:04:55,600 --> 00:04:59,160 Ageless Track Star, How to Become a Masters Track Runner in 100 00:04:59,160 --> 00:05:03,680 Your Thirties, 40s and 50s. And I know this is a marathon 101 00:05:03,680 --> 00:05:05,760 podcast and most of your listeners are probably 102 00:05:05,760 --> 00:05:08,800 roadrunners interested in running the marathon. 103 00:05:09,720 --> 00:05:14,080 And and really that had been my journey in running for like the 104 00:05:14,080 --> 00:05:22,360 past 9 or 10 years too. But I about 3 years ago I became 105 00:05:22,360 --> 00:05:27,360 a track and cross country coach at my local high school here and 106 00:05:27,360 --> 00:05:31,760 got exposed to what running as a kid was like for the first time. 107 00:05:32,600 --> 00:05:34,200 I never ran when I was in school. 108 00:05:34,200 --> 00:05:36,360 I picked it up when I was like 25 or 26. 109 00:05:36,720 --> 00:05:39,440 So the whole concept of running on the track, running cross 110 00:05:39,440 --> 00:05:43,200 country, running for competition and, and on a team like that was 111 00:05:43,200 --> 00:05:47,800 foreign to me. And you know, as marathon 112 00:05:47,800 --> 00:05:51,000 runners, we pretty quickly move up in distance. 113 00:05:51,200 --> 00:05:54,480 I think most of the adults I talk to, when they start to run, 114 00:05:54,480 --> 00:05:57,360 you know, maybe their first goal is to run a 5K, then it's to 115 00:05:57,360 --> 00:06:00,600 move up to a 10K, then 1/2. And you know, if they feel like 116 00:06:00,600 --> 00:06:02,720 they've done pretty good with the half, they move up to the 117 00:06:02,720 --> 00:06:07,280 marathon. And generally, I find adults 118 00:06:07,280 --> 00:06:11,240 want to prioritize building their endurance over building 119 00:06:11,240 --> 00:06:15,160 their speed. And of course, the more 120 00:06:15,840 --> 00:06:19,600 ambitious marathoners, they also do want to run fast. 121 00:06:19,640 --> 00:06:22,400 You know, so many people have the goal of, for example, 122 00:06:22,400 --> 00:06:26,080 running a BQ. That's probably the the number 123 00:06:26,080 --> 00:06:32,280 one goal that I hear from, you know, ambitious Rd. marathoners. 124 00:06:33,280 --> 00:06:36,680 But for those people who never ran track in school when they 125 00:06:36,680 --> 00:06:40,600 were younger, never ran cross country, didn't spend a lot of 126 00:06:40,600 --> 00:06:44,240 time developing their speed, they've really left a lot on the 127 00:06:44,240 --> 00:06:47,480 table by going so quickly to the marathon. 128 00:06:48,440 --> 00:06:53,000 So in the past year or two, I've transitioned from running the 129 00:06:53,000 --> 00:06:57,080 marathon primarily to actually focusing on shorter distances. 130 00:06:57,320 --> 00:07:00,200 Over the first year, I focused on running the mile, and that's 131 00:07:00,200 --> 00:07:02,760 been my main event and I've absolutely loved it. 132 00:07:03,120 --> 00:07:08,680 So I'm writing this book to teach adult runners about the 133 00:07:08,680 --> 00:07:12,240 world of of track and field and, and training your speed as a 134 00:07:12,240 --> 00:07:15,680 distance runner and to teach the importance of working on your 135 00:07:15,680 --> 00:07:19,440 speed as you age so that you don't lose that. 136 00:07:19,880 --> 00:07:23,600 And that you can, you know, not only hopefully learn to 137 00:07:23,600 --> 00:07:27,120 appreciate this world of shorter distance running and, and track 138 00:07:27,120 --> 00:07:30,240 and field, which I think is really fun and, and, and 139 00:07:30,240 --> 00:07:33,800 something that more adults could really enjoy if they, if they 140 00:07:33,800 --> 00:07:36,520 tried it out, but it's also going to make you a much faster, 141 00:07:36,520 --> 00:07:39,440 longer distance Roadrunner marathoner as well. 142 00:07:40,880 --> 00:07:43,800 So that's kind of the set up and why I'm writing this book. 143 00:07:43,800 --> 00:07:46,400 And this whole concept of training your speed versus 144 00:07:46,400 --> 00:07:49,960 endurance is it's a really interesting one. 145 00:07:49,960 --> 00:07:54,160 And it's one that I've learned a lot about in the last two years 146 00:07:55,040 --> 00:07:58,320 since I started focusing on on training for the track and and 147 00:07:58,320 --> 00:08:01,320 coaching high schoolers. I love this and I've kind of 148 00:08:01,320 --> 00:08:04,480 been a witness since I've, I've known you for a couple years 149 00:08:04,480 --> 00:08:07,160 now, you know, following your journey and seeing how much 150 00:08:07,160 --> 00:08:11,000 faster you were getting in those mile events and all that from 151 00:08:11,000 --> 00:08:13,640 your posts. But I agree with you completely. 152 00:08:13,840 --> 00:08:18,360 The main goal for us as distance runners that did not run as 153 00:08:18,360 --> 00:08:20,720 college athletes is just completing. 154 00:08:21,000 --> 00:08:25,120 And then eventually, once we complete a few, we wonder, could 155 00:08:25,120 --> 00:08:28,720 we get faster and then we kind of, you know, dabble into speed 156 00:08:28,720 --> 00:08:31,800 work and add that to it rather than just building endurance. 157 00:08:32,080 --> 00:08:35,720 But with that. So let's talk about the focus, 158 00:08:35,720 --> 00:08:38,760 right? Because obviously, as I've 159 00:08:38,760 --> 00:08:43,760 already read that part of your book, it's hard to focus on 160 00:08:43,760 --> 00:08:46,080 both. So as a marathon runner, do you 161 00:08:46,080 --> 00:08:50,280 believe that runner should prioritize either speed or 162 00:08:50,280 --> 00:08:54,200 endurance at different stages? And if so, why or why not? 163 00:08:55,680 --> 00:08:57,280 Yeah. So that's the tricky thing with 164 00:08:57,280 --> 00:09:02,440 marathon running. I would say just as a as a rule 165 00:09:02,560 --> 00:09:07,440 to keep in mind, you can either focus on improving your speed or 166 00:09:07,440 --> 00:09:12,560 focus on improving your endurance, but you can't do both 167 00:09:13,040 --> 00:09:17,160 at the same time. The tricky thing with that 168 00:09:17,160 --> 00:09:21,320 though, is competitive distance runners, we really do need to be 169 00:09:21,320 --> 00:09:25,640 focusing on all components of our fitness throughout the year. 170 00:09:26,960 --> 00:09:33,360 But you want to prioritize 1 aspect of your, your development 171 00:09:33,720 --> 00:09:37,120 at a time. So you know in any given month 172 00:09:37,120 --> 00:09:40,040 that you're training, you want to be thinking, OK, is this a 173 00:09:40,080 --> 00:09:44,120 speed development focused phase of my training or is this an 174 00:09:44,120 --> 00:09:46,920 endurance focused phase of my training? 175 00:09:47,560 --> 00:09:52,760 And which component you're going to want to focus on really 176 00:09:52,760 --> 00:09:57,840 depends a lot about who you are, your background and running, 177 00:09:58,000 --> 00:09:59,880 your goals, what you're trying to achieve. 178 00:10:00,200 --> 00:10:03,800 And then like what races you have on the calendar and, and 179 00:10:03,800 --> 00:10:08,480 how you prioritize those. Training for a marathon is, is 180 00:10:08,480 --> 00:10:15,440 primarily a, a training for a marathon is primarily something 181 00:10:15,440 --> 00:10:18,520 where you're training your endurance because you need to be 182 00:10:18,520 --> 00:10:21,320 able to run 26.2 miles as fast as possible. 183 00:10:22,240 --> 00:10:25,120 But you can't run a fast marathon if you're not fast to 184 00:10:25,120 --> 00:10:28,200 begin with. And the best way to get fast is 185 00:10:28,200 --> 00:10:31,560 to focus on getting faster over shorter distances. 186 00:10:32,200 --> 00:10:36,040 And then once you've done that, learn to, to extend that speed 187 00:10:36,040 --> 00:10:40,920 to the longer distances. So for someone who's primarily 188 00:10:40,920 --> 00:10:43,400 focused on the marathon, you really need to choose, you know, 189 00:10:43,600 --> 00:10:45,240 which, which am I going to focus on now? 190 00:10:45,240 --> 00:10:47,120 Because you can't do both at the same time. 191 00:10:48,000 --> 00:10:49,320 Very what? Very effectively. 192 00:10:50,680 --> 00:10:54,920 Unless of course you are Hassan Safan, which I'm sure you've 193 00:10:54,920 --> 00:10:57,040 watched it. But for our listeners, just to 194 00:10:57,040 --> 00:11:03,400 remind them, she is the lady that ran the 5K10K and marathon 195 00:11:03,400 --> 00:11:07,400 in the Olympic event and got medals for all three of them. 196 00:11:07,400 --> 00:11:09,720 Which by the way, I was going to ask you that, but I guess I 197 00:11:09,720 --> 00:11:11,880 might as well ask you this on the air. 198 00:11:12,120 --> 00:11:13,760 How is that even possible, right? 199 00:11:13,760 --> 00:11:16,920 Because she's training for these shorter distance events and then 200 00:11:16,920 --> 00:11:20,600 also the marathon. So on a side note, what, what, 201 00:11:20,600 --> 00:11:22,200 what do you think went on in there? 202 00:11:22,200 --> 00:11:25,120 What did she focus on? Yeah, Stefano sounds amazing. 203 00:11:25,120 --> 00:11:28,520 I mean, she's arguably the greatest female distance runner 204 00:11:28,520 --> 00:11:33,840 of all time. I, I think that's, that can be 205 00:11:33,840 --> 00:11:36,400 said. If not, maybe maybe #2 but she's 206 00:11:36,400 --> 00:11:40,280 in that conversation for sure. You know, The thing is she's 207 00:11:40,280 --> 00:11:43,880 moved up in distance still. You know, she used to be a 800 208 00:11:43,880 --> 00:11:47,520 and 1500m runner. And I think it was at the, it 209 00:11:47,920 --> 00:11:54,240 was at the World Championships in Doha, excuse me, Doha. 210 00:11:54,720 --> 00:12:02,520 She, she meddled in the 800 meters and the, the, I think the 211 00:12:02,520 --> 00:12:06,560 10K she did like the, she did like maybe it was the 1500 and 212 00:12:06,560 --> 00:12:08,680 the 10 Ki may be getting this wrong and you could, you could 213 00:12:08,680 --> 00:12:10,560 edit this out because it's kind of messy if you want. 214 00:12:10,560 --> 00:12:15,720 But she's, she's shown incredible range over her over 215 00:12:15,720 --> 00:12:19,160 the years. But yeah, recently she moved up 216 00:12:19,160 --> 00:12:22,240 to the marathon. I think she's undefeated in 217 00:12:22,240 --> 00:12:24,720 marathon so far. Her first one was London. 218 00:12:24,720 --> 00:12:26,880 She, she won that, which was a shock. 219 00:12:27,400 --> 00:12:32,840 She she then ran Chicago and I think ran the the second fastest 220 00:12:32,840 --> 00:12:37,160 time ever for a female, which was amazing at Chicago last year 221 00:12:37,200 --> 00:12:40,120 and then obviously won the Olympics this year. 222 00:12:40,600 --> 00:12:43,680 And Tokyo, right? Did she do Tokyo? 223 00:12:43,760 --> 00:12:46,440 She ran in Tokyo as well. Did she win Tokyo? 224 00:12:47,720 --> 00:12:50,320 I she yeah, that's, that's amazing. 225 00:12:53,520 --> 00:12:56,720 But yeah, I mean, Stefan Assan is, is absolutely incredible. 226 00:12:57,080 --> 00:13:01,400 And, you know, I think one of the best stories of the Olympics 227 00:13:01,640 --> 00:13:07,120 this year was, you know, certainly what she accomplished. 228 00:13:07,280 --> 00:13:10,280 And, and the amazing thing is like when she came in to the 229 00:13:10,280 --> 00:13:13,200 Olympics, if you know, if you were reading online what people 230 00:13:13,200 --> 00:13:18,160 are saying, I don't think she was considered really a a 231 00:13:18,160 --> 00:13:21,560 favorite in the 5K or 10 Ki Think of the marathon. 232 00:13:22,520 --> 00:13:25,760 People knew she would do good. But like her, her track times 233 00:13:25,760 --> 00:13:30,280 weren't super impressive this year prior to the Olympics. 234 00:13:30,280 --> 00:13:32,560 And I think a lot of people were saying like, oh, you know, maybe 235 00:13:32,560 --> 00:13:36,040 that shift to the marathon has hurt her speed too much and 236 00:13:36,040 --> 00:13:38,560 maybe she won't be too competitive in the 5K or 10K. 237 00:13:39,040 --> 00:13:41,280 And I think in the pre race interviews, she was even saying 238 00:13:41,280 --> 00:13:44,400 things like, yeah, I'm just here to, you know, do my best and 239 00:13:44,400 --> 00:13:45,920 have fun. And she, she wasn't making big 240 00:13:45,920 --> 00:13:49,440 statements about trying to win. And then of course, she got, she 241 00:13:49,440 --> 00:13:53,880 got three medals and, and came in first in, in the, in the 242 00:13:53,880 --> 00:13:55,960 marathon. But she's she's absolutely 243 00:13:55,960 --> 00:13:58,600 incredible. So she's kind of the exception 244 00:13:58,600 --> 00:14:00,720 to the rule, right? Absolutely incredible. 245 00:14:00,720 --> 00:14:05,680 But yeah, the, but the five K10K in marathon are all long 246 00:14:05,680 --> 00:14:08,000 distance events. And, and one of the things I 247 00:14:08,000 --> 00:14:11,040 want to talk about here today when it comes to developing your 248 00:14:11,040 --> 00:14:14,520 speed is actually going even shorter than that. 249 00:14:14,520 --> 00:14:18,840 So for marathoners to really develop their speed, they need 250 00:14:18,840 --> 00:14:24,200 to be thinking more about training for the like the mile 251 00:14:24,400 --> 00:14:31,960 and the 5K. So yeah, Savannah is amazing. 252 00:14:32,200 --> 00:14:39,680 But I yeah. 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So how does that really help 276 00:15:58,480 --> 00:16:00,400 when you we develop that type of speed? 277 00:16:01,360 --> 00:16:04,840 Sure. So I'm just going to, I'm just 278 00:16:04,840 --> 00:16:06,560 going to bring up some some notes here. 279 00:16:08,880 --> 00:16:11,120 Yeah. So the main thing that you're 280 00:16:11,120 --> 00:16:14,760 trying to develop when you're developing your capacity for 281 00:16:14,760 --> 00:16:21,000 speed is you're trying to improve your the, the, the 282 00:16:21,000 --> 00:16:23,960 strength and concentration of fast twitch muscle fibers in 283 00:16:23,960 --> 00:16:26,680 your body. Those are the muscle fibers that 284 00:16:26,720 --> 00:16:30,160 allow us to generate explosive power, quick bursts of speeds, 285 00:16:30,520 --> 00:16:33,120 let us run high intensity for short distances. 286 00:16:33,480 --> 00:16:37,600 And we're trying to train, you know, neuromuscular coordination 287 00:16:38,320 --> 00:16:42,560 so that we can move our limbs as fast as possible. 288 00:16:42,760 --> 00:16:45,720 And you know, for anyone who watched the Olympics, you see a 289 00:16:45,720 --> 00:16:49,440 race like the, the 5K or 10K on the track and they're running a 290 00:16:49,440 --> 00:16:51,040 pretty steady pace. And then all of a sudden the 291 00:16:51,040 --> 00:16:53,960 last lap comes and they just like Sprint that last quarter 292 00:16:53,960 --> 00:16:56,160 mile. That's because those athletes 293 00:16:56,200 --> 00:17:00,040 have really developed their their fast twitch muscle fibers, 294 00:17:00,560 --> 00:17:04,359 their ability to generate explosive power and quick bursts 295 00:17:04,720 --> 00:17:08,319 even after the end of a long endurance event like 5K or 10K. 296 00:17:08,800 --> 00:17:11,800 And for those who watched the marathon, Saffan Hassan, she 297 00:17:11,800 --> 00:17:15,160 basically sat behind the leaders for the entire race. 298 00:17:16,760 --> 00:17:18,560 One of the things I love about her, she doesn't even wear a 299 00:17:18,560 --> 00:17:21,240 watch. So she's just running by feel 300 00:17:22,000 --> 00:17:25,680 sitting behind the leaders. And then when it came down to 301 00:17:25,680 --> 00:17:31,120 the final two runners, it was her and the world record holder 302 00:17:31,280 --> 00:17:33,600 from Ethiopia who is leading the race. 303 00:17:33,840 --> 00:17:37,320 And she just out kicked her and dropped her like like she was 304 00:17:37,320 --> 00:17:39,400 nothing. It was amazing. 305 00:17:39,680 --> 00:17:44,240 And that's because Stephane has incredible speed built up. 306 00:17:44,320 --> 00:17:47,960 Her kick is is is amazing. I mean, she's still probably one 307 00:17:47,960 --> 00:17:49,880 of the best 1500 meter runners in the world. 308 00:17:51,840 --> 00:17:58,320 And you in in marathoners, you need to develop that capacity to 309 00:17:58,320 --> 00:18:01,880 run fast in order to get the most out of themselves. 310 00:18:03,400 --> 00:18:08,080 Which that is, I mean, now I'm just thinking about that, that 311 00:18:08,080 --> 00:18:11,120 kick in the finish and the drop in and how fast it was. 312 00:18:11,120 --> 00:18:16,040 But so, so the the ability to bring that in towards the end of 313 00:18:16,040 --> 00:18:18,760 the race was another thing that really amazed me because I know 314 00:18:18,760 --> 00:18:22,120 that we can all, you know, have our little kicks, but we don't 315 00:18:22,120 --> 00:18:25,320 really have them towards the end of the race of that capacity. 316 00:18:25,560 --> 00:18:29,000 So like you're saying, it feels like we're leaving a lot left on 317 00:18:29,000 --> 00:18:32,880 the table. How much of an improvement for 318 00:18:32,880 --> 00:18:36,800 runners that have not focused on speed, but rather endurance? 319 00:18:37,000 --> 00:18:41,640 How much do you think could be a ballpark of improvement per 320 00:18:41,640 --> 00:18:44,560 runner just percentage wise in your opinion? 321 00:18:47,040 --> 00:18:49,880 A lot. I mean, I think it, I think it's 322 00:18:49,880 --> 00:18:55,720 the, it's the main thing that's going to help someone get to the 323 00:18:55,720 --> 00:18:57,840 next level when they're running, whatever that means for you. 324 00:18:58,040 --> 00:19:03,800 So like, let's just take someone who wants to run a BQ and let's 325 00:19:03,800 --> 00:19:09,160 just let's say your, your, your Boston qualifying time is 3:40. 326 00:19:09,600 --> 00:19:14,760 OK, let's suppose your personal best is 410. 327 00:19:14,840 --> 00:19:19,600 OK, so you're 30 minutes off the BQ and maybe you've gotten to 328 00:19:19,600 --> 00:19:24,360 that 410 by, you know, picking up a running later in life, 329 00:19:24,760 --> 00:19:27,720 doing 5 KS, 10 KS halves, moving your way up to the marathon. 330 00:19:27,720 --> 00:19:31,720 Maybe you've run a few marathons and maybe you've, you've seen 331 00:19:31,720 --> 00:19:36,520 improvement as you've gotten more experienced and, but you 332 00:19:36,520 --> 00:19:39,520 know, you've struggled to, to get under 4 hours and you're 333 00:19:39,520 --> 00:19:43,040 like, how am I ever going to get all the way down to 340 and make 334 00:19:43,040 --> 00:19:48,120 this huge jump? If you're that, if you're like 335 00:19:48,120 --> 00:19:50,040 listening to me describe this and you're like, oh, that kind 336 00:19:50,040 --> 00:19:55,240 of sounds like me. You know, there's two things 337 00:19:55,240 --> 00:20:02,080 that really improve somebody's performances. 338 00:20:02,680 --> 00:20:07,280 Radically with the marathon, the first one is is simply running 339 00:20:07,400 --> 00:20:10,400 more miles, and that's not really what I'm here to talk 340 00:20:10,400 --> 00:20:13,000 about today. Running more miles will help. 341 00:20:13,400 --> 00:20:17,880 However, if you're not all that fast to begin with, I don't 342 00:20:17,880 --> 00:20:21,000 think running more miles is necessarily the right answer. 343 00:20:21,400 --> 00:20:24,280 You always want to work on developing your speed first 344 00:20:24,760 --> 00:20:30,200 before you run more miles because miles can have kind of 345 00:20:30,200 --> 00:20:34,320 diminishing returns. But but developing your speed is 346 00:20:34,320 --> 00:20:36,440 there's a lot of untapped potential there. 347 00:20:38,400 --> 00:20:43,560 So if you're someone who's never really done much workouts, or 348 00:20:43,560 --> 00:20:46,680 maybe you've, maybe you've done like some marathon pace running, 349 00:20:46,680 --> 00:20:50,880 some tempo running, maybe some short interval type stuff, but 350 00:20:50,880 --> 00:20:53,720 never really spent a lot of time doing intervals and doing faster 351 00:20:53,720 --> 00:20:57,640 speed work. It, I mean, it's, it can be game 352 00:20:57,640 --> 00:21:01,960 changing for people yeah. Like I've coached people who've 353 00:21:01,960 --> 00:21:06,080 taken half an hour off their their time an hour off their 354 00:21:06,080 --> 00:21:09,800 time in some cases in the marathon just by, you know, 355 00:21:09,960 --> 00:21:14,360 getting on a, a training plan that incorporates things like 356 00:21:15,960 --> 00:21:19,920 the the correct balance of speed work and, and endurance work. 357 00:21:20,160 --> 00:21:26,960 You know, daily strides, form drills, doing, doing a good warm 358 00:21:26,960 --> 00:21:32,320 up that's going to teach your body to to fire fast by doing 359 00:21:32,320 --> 00:21:36,920 different types of drills and, and exercises that improve your 360 00:21:36,920 --> 00:21:40,880 coordination so that you can run fast when you call upon your 361 00:21:40,880 --> 00:21:43,200 body to do it. You know, these kind of things 362 00:21:43,200 --> 00:21:44,880 are, are really game changing for somebody. 363 00:21:44,880 --> 00:21:48,240 So to put a percentage on it, I know I'm kind of beating around 364 00:21:48,240 --> 00:21:51,120 the Bush, but say it can make you 25% better. 365 00:21:51,160 --> 00:21:57,440 It's that big of a deal, maybe. Even alpha flies, vapor flies 366 00:21:57,440 --> 00:22:00,240 and all of these percentages of shoes, you know, the 5%. 367 00:22:00,240 --> 00:22:04,720 So this is like a huge thing. Oh yeah, I would say let me spit 368 00:22:04,720 --> 00:22:06,120 ball on this because I think this is fun. 369 00:22:06,360 --> 00:22:10,760 If alpha flies make you 4% better, following a good 370 00:22:10,760 --> 00:22:15,360 training plan is with with, you know, let's say it's like an 371 00:22:15,360 --> 00:22:17,960 8020 training plan. I hope hopefully most of users 372 00:22:17,960 --> 00:22:22,000 are familiar with that like 20% speed work, 80% easy running 373 00:22:22,120 --> 00:22:29,040 that's going to make you like 50% better versus doing nothing. 374 00:22:30,000 --> 00:22:34,160 Increasing your mileage, you know, doubling your mileage and 375 00:22:34,160 --> 00:22:40,640 doing that safely is going to make you like 25% better and 376 00:22:40,640 --> 00:22:44,760 adding in speed work is going to make you like 25 to 30% better. 377 00:22:44,960 --> 00:22:48,000 Like all these training the right way is always going to be 378 00:22:48,000 --> 00:22:51,520 so much more powerful than than just getting better shoes. 379 00:22:51,920 --> 00:22:54,640 But when you've when you're doing everything the right way 380 00:22:54,640 --> 00:22:58,120 with your training and you're focusing on speed work and, and 381 00:22:58,120 --> 00:23:03,160 mileage and, and endurance running and doing it all at the 382 00:23:03,160 --> 00:23:07,040 right periods of time, get those extra shoes gives you that extra 383 00:23:07,040 --> 00:23:09,880 boost and it does matter. Yeah, yeah, no kidding. 384 00:23:09,920 --> 00:23:12,400 And OK, so since we're playing that game with percentage 385 00:23:12,400 --> 00:23:16,000 numbers, let's talk about people that are currently training for 386 00:23:16,000 --> 00:23:19,080 a marathon that have their 8020 with the 20% speed. 387 00:23:19,320 --> 00:23:23,640 What if they were to add, you know, once their fall race is 388 00:23:23,640 --> 00:23:26,920 over? What if they were to add 2-3 389 00:23:26,920 --> 00:23:32,440 months of training for just a 5K and then would hop back into a 390 00:23:32,720 --> 00:23:35,680 marathon running plan for a spring marathon? 391 00:23:35,840 --> 00:23:38,720 What are your thoughts on that and how much improvement, You 392 00:23:38,720 --> 00:23:41,160 know, since we're playing with those numbers, could could one 393 00:23:41,160 --> 00:23:44,320 get we're just adding that 5K plan to that? 394 00:23:45,000 --> 00:23:45,960 Sure, sure. Yeah. 395 00:23:46,400 --> 00:23:49,080 And that's, and that's I think what marathoners want to try to 396 00:23:49,080 --> 00:23:53,280 do. If you're I always recommend 397 00:23:53,280 --> 00:23:55,960 don't do more than two or three marathons in a row. 398 00:23:56,840 --> 00:24:00,720 Always take a break in there to focus on something shorter like 399 00:24:00,720 --> 00:24:04,360 the 5K or 10K or even track like I'm encouraging folks to do in 400 00:24:04,360 --> 00:24:12,400 my in my book here. You know, I think that obviously 401 00:24:12,400 --> 00:24:14,680 I'm kind of just making up numbers here, but based on my 402 00:24:14,680 --> 00:24:19,680 experience, you know, doing that 5K training and, and taking 403 00:24:19,680 --> 00:24:24,320 three months to focus on that could easily make you 1020 do 404 00:24:24,360 --> 00:24:26,920 it. So let's say 1010% better to 20% 405 00:24:27,240 --> 00:24:29,080 better. Obviously in three months, it's 406 00:24:29,080 --> 00:24:32,640 hard to say, but you know, if you're doing stuff you've never 407 00:24:32,640 --> 00:24:34,560 done before, if you're challenging yourself in ways 408 00:24:34,560 --> 00:24:37,400 you've never done before, your body's going to adapt in 409 00:24:37,920 --> 00:24:42,480 dramatic ways. Especially for newer athletes, 410 00:24:42,760 --> 00:24:47,200 this is even more important. It gets harder to improve the 411 00:24:47,200 --> 00:24:50,960 longer you've been running, but doing new things and challenging 412 00:24:50,960 --> 00:24:52,920 yourself in new ways is always helpful. 413 00:24:56,040 --> 00:25:01,360 Lately I've done kind of my own e-mail list and on my website 414 00:25:01,360 --> 00:25:03,480 and Instagram and stuff. I've been talking a lot about 415 00:25:03,520 --> 00:25:06,400 form drills, the importance of doing form drills and that in a 416 00:25:06,400 --> 00:25:09,840 good dynamic warm up before your speed workouts. 417 00:25:11,160 --> 00:25:14,600 I, I recorded a video recently of, of me doing the one that I 418 00:25:14,600 --> 00:25:16,480 like to do and I shared that with my athletes. 419 00:25:16,840 --> 00:25:19,920 I think that just doing a good dynamic warm up like you see 420 00:25:20,200 --> 00:25:24,680 pros do maybe at a track meets, if you're watching the, the, 421 00:25:24,760 --> 00:25:27,640 the, the live feed and like the warm up area, doing that kind of 422 00:25:27,640 --> 00:25:31,920 thing, I think alone can make someone like 10% better. 423 00:25:33,040 --> 00:25:35,880 If you take two people, one person just like shows up, 424 00:25:36,040 --> 00:25:39,040 doesn't do a warm up or like jogs a little bit, stretches a 425 00:25:39,040 --> 00:25:42,840 little bit and then races a race versus someone who does like a 426 00:25:42,840 --> 00:25:47,000 really good dynamic warm up with form drills and and plyometrics 427 00:25:47,000 --> 00:25:49,640 and stuff like that. I think that that person will be 428 00:25:49,640 --> 00:25:52,280 10% better. It's like a secret weapon that 429 00:25:53,120 --> 00:25:58,960 99% of adult runners are clueless too. 430 00:25:59,320 --> 00:26:02,240 So I think that's a really powerful thing that you can take 431 00:26:03,120 --> 00:26:06,000 and improve your running with. Nice, nice form draws. 432 00:26:06,000 --> 00:26:07,800 OK. And what about, well, you were 433 00:26:07,800 --> 00:26:12,240 saying for newer runners, the whole track scene and dynamic 434 00:26:12,240 --> 00:26:15,080 workouts and and fast stuff can be helpful. 435 00:26:15,280 --> 00:26:18,320 And in my mind, I was thinking about people that started 436 00:26:18,320 --> 00:26:21,760 running later in life. So you know how when you haven't 437 00:26:21,760 --> 00:26:26,000 done yoga and you're 50-60 years old, it's a little bit harder to 438 00:26:26,000 --> 00:26:29,960 do than when you're 20? How does that play over to 439 00:26:30,440 --> 00:26:32,840 running fast? Because that's maybe a little 440 00:26:32,840 --> 00:26:35,760 bit scary for some people thinking about OK, fast twitch 441 00:26:35,760 --> 00:26:39,680 muscles, I can barely run easy. How does that play out? 442 00:26:40,400 --> 00:26:47,160 Yeah, so The thing is fast twitch muscles and speed, like 443 00:26:47,200 --> 00:26:50,240 anything with your body and your health, you know, you have to 444 00:26:50,240 --> 00:26:52,840 use it or you're just going to lose it and it's going to get 445 00:26:52,840 --> 00:26:54,440 worse and worse and worse over time. 446 00:26:54,880 --> 00:27:01,840 So I honestly, I think one of the biggest issues with adult 447 00:27:01,840 --> 00:27:06,000 marathon running is people don't focus on speed and, and they 448 00:27:06,000 --> 00:27:08,720 neglect it. And if you do that, you know, 449 00:27:08,760 --> 00:27:16,520 you're, you're wetting such a big component of your, of your 450 00:27:16,520 --> 00:27:20,280 fitness and of your, your, your strength as it as a human being 451 00:27:20,480 --> 00:27:23,480 deteriorate as you age. You know, we all know 452 00:27:23,480 --> 00:27:28,120 marathoners can do great into their 30s, forties, 50s, even 453 00:27:28,120 --> 00:27:30,880 older than that, primarily an endurance event. 454 00:27:31,200 --> 00:27:36,520 But, you know, I think most of us probably as we get a little 455 00:27:36,520 --> 00:27:40,520 older to learn the importance of strength training and, you know, 456 00:27:41,320 --> 00:27:45,160 been building our strength to to hold on to our youthful energy 457 00:27:45,160 --> 00:27:48,920 for as long as we can. So, you know, working on your 458 00:27:48,920 --> 00:27:52,920 speed at any age, I think is really important. 459 00:27:53,400 --> 00:27:57,880 And depending on where you're at when you listen to this, you 460 00:27:57,880 --> 00:28:01,520 know, maybe your speed work is going to look very different 461 00:28:01,680 --> 00:28:09,360 than than mine or or Letty's. But you need to, I think, think 462 00:28:09,360 --> 00:28:13,720 about ways to incorporate it into your training safely so 463 00:28:13,720 --> 00:28:20,080 that you can maintain your, your fast twitch muscles and, and 464 00:28:20,320 --> 00:28:24,600 develop them. You know, daily strides are a 465 00:28:24,600 --> 00:28:27,600 great way to maintain your speed. 466 00:28:28,240 --> 00:28:32,800 Marathoners should be doing strides most days of training 467 00:28:33,720 --> 00:28:38,840 at, at at any age. So strides basically at the end 468 00:28:38,840 --> 00:28:42,560 of your run or perhaps in the middle of your run, you want to, 469 00:28:42,640 --> 00:28:46,880 you want to stop and you're basically going to do maybe 470 00:28:47,000 --> 00:28:53,280 anywhere from 2:00 to 6:00 Short fast runs, kind of like a 471 00:28:53,280 --> 00:28:57,200 Sprint, but controlled maybe only 80 to 90% effort. 472 00:28:57,200 --> 00:29:00,760 And you're going to run fast for about 100 meters or about 20 to 473 00:29:00,760 --> 00:29:05,360 30 seconds. And by doing this, you run a, 474 00:29:05,640 --> 00:29:10,080 you're basically running like imagine running 80 to 90% for, 475 00:29:10,400 --> 00:29:15,520 for like 20 to 30 seconds. That's a lot, lot faster than 476 00:29:15,520 --> 00:29:18,000 you would ever run in a 5K. It's a lot faster obviously than 477 00:29:18,000 --> 00:29:21,480 you'd ever run in a marathon. You're really engaging your fast 478 00:29:21,480 --> 00:29:23,320 twitch muscle fibers when you do that. 479 00:29:23,680 --> 00:29:27,280 And you're when we run fast, we run with good form. 480 00:29:28,520 --> 00:29:32,440 You can really TuneIn to your body and how it feels to run 481 00:29:32,440 --> 00:29:34,280 fast and powerfully and with good form. 482 00:29:34,600 --> 00:29:39,480 And just by doing those most days you're going to get a 483 00:29:39,480 --> 00:29:43,400 little bit of fast twitch muscle stimulus, a little bit of 484 00:29:43,440 --> 00:29:47,960 neuromuscular coordination, you know, reminding your body to 485 00:29:47,960 --> 00:29:53,000 fire fast. And it helps you prepare for an 486 00:29:53,000 --> 00:29:56,360 erasing scenario when you're slow twitch muscles start to 487 00:29:56,360 --> 00:29:59,840 fatigue at the end of the race that you still have those fast 488 00:29:59,840 --> 00:30:03,200 twitch muscles to tap into, to have that finishing kick and 489 00:30:03,200 --> 00:30:07,080 finish fast. Someone who strides are another 490 00:30:07,080 --> 00:30:09,360 thing where it's simple to put into your training. 491 00:30:09,800 --> 00:30:13,360 Most adults don't do them, but it's kind of like a secret 492 00:30:13,360 --> 00:30:16,280 weapon. You literally do them most days. 493 00:30:18,760 --> 00:30:22,440 I think you should do them at at the end of every run and less 494 00:30:22,440 --> 00:30:24,120 like you're really sore, really tired. 495 00:30:24,120 --> 00:30:27,240 But if you feel fine, you should just do two to four light 496 00:30:27,320 --> 00:30:31,840 strides and that's really going to help maintain your speed. 497 00:30:32,080 --> 00:30:34,560 And if you're someone who's never done this before, it's 498 00:30:34,560 --> 00:30:38,200 going to help develop your speed and, and people should be doing 499 00:30:38,200 --> 00:30:41,400 that at any age, I think. And then you can finish your 500 00:30:41,400 --> 00:30:43,240 race looking like Hassan Zafan too. 501 00:30:44,480 --> 00:30:48,240 Absolutely, yeah. Developing a a good finishing 502 00:30:48,240 --> 00:30:51,720 kick and being able to close out a race hard and run your last 503 00:30:51,720 --> 00:30:55,200 mile your fastest is one of the most important skills in 504 00:30:55,200 --> 00:30:57,720 distance running and it feels so good. 505 00:30:58,760 --> 00:31:01,800 I think anyone who's run a race, you know, run multiple races, 506 00:31:02,240 --> 00:31:08,680 you know the difference between, you know, going out too hard and 507 00:31:08,680 --> 00:31:13,280 fading and having that last mile just be a struggle and kind of 508 00:31:13,280 --> 00:31:15,280 depressing. And you know, I've been there. 509 00:31:15,280 --> 00:31:21,040 My last five Ki crossed the finish line like just on empty, 510 00:31:21,040 --> 00:31:23,160 like deplete, like I jogged it in. 511 00:31:23,160 --> 00:31:25,680 It was, you know, it's a bummer. It was a real bummer. 512 00:31:25,680 --> 00:31:30,000 I, I burnt out and then my last mile race and my last marathon, 513 00:31:30,160 --> 00:31:32,520 like I was kicking hard, sprinting through the finish 514 00:31:32,520 --> 00:31:33,800 line. And that just feels so much 515 00:31:33,800 --> 00:31:36,040 better. So being able to develop that 516 00:31:36,040 --> 00:31:39,760 skill and then to, to, to physically kick hard at the end. 517 00:31:39,920 --> 00:31:44,480 But then also the, the, the skill of pacing yourself and, 518 00:31:44,480 --> 00:31:47,360 and, and you know, running to your potential so that you can 519 00:31:47,360 --> 00:31:48,920 do that and not coming out too hard. 520 00:31:48,920 --> 00:31:51,480 These are really important skills that when we work on our 521 00:31:51,480 --> 00:31:57,360 speed, we unlock and we get better at at at doing them when 522 00:31:57,360 --> 00:31:59,520 it matters. I love that. 523 00:32:00,120 --> 00:32:03,440 All right, Chris, so let me ask you just one more question in 524 00:32:03,440 --> 00:32:08,480 regards to the people that are interested in doing a 5K 525 00:32:08,480 --> 00:32:11,760 training plan after their marathon training plan. 526 00:32:11,760 --> 00:32:13,800 What is the difference? I mean, obviously the mileage 527 00:32:13,800 --> 00:32:18,040 will be lower, but is there such a thing as 8020 also with a 5K? 528 00:32:18,040 --> 00:32:20,720 Maybe you can tell us a little bit about that 5K plan that is 529 00:32:20,720 --> 00:32:22,960 for people that want to really develop their speed. 530 00:32:23,680 --> 00:32:27,360 Sure. So training for the the 5K or 531 00:32:27,360 --> 00:32:33,920 shorter is all about putting quality of running over quantity 532 00:32:34,000 --> 00:32:37,840 of running. I think I'd be fooling you if I 533 00:32:37,840 --> 00:32:40,920 said for the marathon, you know anything. 534 00:32:40,920 --> 00:32:44,360 But miles is the most important thing for the marathon. 535 00:32:44,360 --> 00:32:47,040 The more miles you can run, the better you'll be at the 536 00:32:47,040 --> 00:32:49,320 marathon. To a point, right? 537 00:32:49,760 --> 00:32:54,280 With the 5K and shorter, it's all about quality over quantity. 538 00:32:54,600 --> 00:32:57,720 Mileage is still important, but you really want to be 539 00:32:57,720 --> 00:33:04,080 prioritizing speed work and specific kind of endurance work 540 00:33:04,080 --> 00:33:07,240 for those shorter races. And it's and it's done in a way 541 00:33:07,240 --> 00:33:08,960 that's very different from marathon training. 542 00:33:09,040 --> 00:33:12,840 So you know, your long run is not going to be the most 543 00:33:12,840 --> 00:33:16,160 important run of the week anymore with marathon training, 544 00:33:16,160 --> 00:33:17,800 the long run's the most important run of the week. 545 00:33:18,040 --> 00:33:21,120 If you're training for a 5K or shorter, the most important run 546 00:33:21,120 --> 00:33:23,800 of the week is your weekly speed workout. 547 00:33:25,720 --> 00:33:27,400 The long run's going to be a lot shorter. 548 00:33:27,480 --> 00:33:31,120 You know, I, I think most folks probably don't need to run more 549 00:33:31,120 --> 00:33:37,200 than it depends on your mileage, but like 10 miles to 12 miles at 550 00:33:37,200 --> 00:33:40,000 most probably if you're training for a 5K, unless you're like 551 00:33:40,000 --> 00:33:45,200 doing really high mileage people running 20 to 30 miles per week, 552 00:33:45,200 --> 00:33:49,480 their long run might only be like 6 miles, really not that 553 00:33:49,480 --> 00:33:54,320 long. What else You're going to be 554 00:33:54,320 --> 00:33:58,920 doing workouts where the intensity is, is higher, but the 555 00:33:58,920 --> 00:34:01,760 duration is shorter. So the most important marathon 556 00:34:01,760 --> 00:34:03,920 workouts are like long tempos, right? 557 00:34:04,040 --> 00:34:10,679 Things like 3 by 2 miles at marathon pace are a little bit 558 00:34:10,679 --> 00:34:12,840 faster. That's like an excellent 559 00:34:13,199 --> 00:34:17,080 marathon workout. You know, steady tempo runs at 560 00:34:17,080 --> 00:34:20,000 marathon pace. You know, maybe you do a 16 mile 561 00:34:20,000 --> 00:34:22,040 long run with ten of those miles at marathon pace. 562 00:34:22,040 --> 00:34:26,520 That's a great marathon workout. But for 5K you're going to be 563 00:34:26,520 --> 00:34:30,199 doing things. Tempos are still important, but 564 00:34:30,199 --> 00:34:33,080 to really develop your speed, you're going to be doing things 565 00:34:33,080 --> 00:34:37,679 like mile pace repeats, you know, things like 400 meters at 566 00:34:37,679 --> 00:34:44,880 mile pace, things like kilometers at 5K pace. 567 00:34:45,280 --> 00:34:48,679 And and these would have, you know, relatively short rest. 568 00:34:48,920 --> 00:34:52,719 So you might only be running hard for like 1-2, three, maybe 569 00:34:52,719 --> 00:34:56,320 4 minutes, maybe 5 minutes, but you're never going to be really 570 00:34:56,320 --> 00:34:59,880 running for like 15 minutes, 20 minutes or an hour at a, at a 571 00:34:59,880 --> 00:35:02,520 strong pace like you are when you're marathon training. 572 00:35:02,720 --> 00:35:07,080 It's all about running quality with really close attention to 573 00:35:07,080 --> 00:35:10,360 your form and the power you're putting into the track or into 574 00:35:10,360 --> 00:35:13,880 the ground and, you know, making sure that every mile you run 575 00:35:13,880 --> 00:35:17,720 counts and has a clear purpose. You're going to be doing things 576 00:35:17,720 --> 00:35:20,280 like daily strides. I know I said marathoners should 577 00:35:20,280 --> 00:35:22,800 be doing those, but if you're training for the 5K, you better 578 00:35:22,800 --> 00:35:28,320 be doing them, you know, with with any distance that you train 579 00:35:28,320 --> 00:35:30,120 for. I think this is a helpful thing 580 00:35:30,120 --> 00:35:32,920 to remember. You want to you want to get very 581 00:35:32,920 --> 00:35:35,080 good at running your goal race pace. 582 00:35:35,640 --> 00:35:37,640 So if you're training for the marathon, you got to get really 583 00:35:37,640 --> 00:35:39,800 good at running marathon pace. If you're training for the 5K, 584 00:35:39,800 --> 00:35:43,200 you got to get really good at running 5K pace, but you also 585 00:35:43,200 --> 00:35:48,560 want to be like decent at running a little faster and a 586 00:35:48,560 --> 00:35:50,960 little slower. So if you're training for the 587 00:35:50,960 --> 00:35:53,400 marathon, you got to be great at running marathon pace. 588 00:35:53,640 --> 00:35:56,960 You got to be decent at running half marathon pace and you need 589 00:35:56,960 --> 00:36:03,280 to be decent at running slower than marathon pace with the 5K. 590 00:36:03,280 --> 00:36:04,880 You got to be really good at running a 5K pace. 591 00:36:04,880 --> 00:36:08,040 You got to be decent at running my old pace, so really fast. 592 00:36:08,240 --> 00:36:11,800 And then you need to be, you know, decent at running like 10K 593 00:36:11,800 --> 00:36:16,280 or tempo type pace as well. So basically this, the speed, 594 00:36:16,280 --> 00:36:20,000 the speed shifts up, the duration drops and you're really 595 00:36:20,000 --> 00:36:25,320 focusing on quality and not so much just just getting in the 596 00:36:25,320 --> 00:36:28,960 miles. I love this and I think you've 597 00:36:28,960 --> 00:36:33,040 sold me on, you know, doing that after I'm done with my fall 598 00:36:33,040 --> 00:36:34,960 race. And for those listeners who have 599 00:36:34,960 --> 00:36:39,200 also been sold on doing that, I know that you used to have 600 00:36:39,200 --> 00:36:42,960 training plans on your website. So is that still the case? 601 00:36:42,960 --> 00:36:46,800 And how can people best find the ideal training plan for the 5K 602 00:36:46,800 --> 00:36:48,760 or even the marathon if that's what they want to do? 603 00:36:49,720 --> 00:36:52,160 Yeah, so I do have training plans on my website right now. 604 00:36:52,160 --> 00:36:56,200 I have a marathon training program, half marathon program. 605 00:36:56,240 --> 00:36:59,600 And then I have what I call the Run Your Fastest mile program, 606 00:36:59,600 --> 00:37:03,840 which is a really great way for for someone who's never really 607 00:37:03,840 --> 00:37:07,520 focused on building their speed to spend some time doing that. 608 00:37:07,720 --> 00:37:10,320 It's actually only A5 week program. 609 00:37:10,320 --> 00:37:14,560 So it's really easy to fit in between blocks of half marathon 610 00:37:14,560 --> 00:37:20,400 or marathon training. And because most adults who who 611 00:37:20,400 --> 00:37:23,520 didn't run when they were in school have never really focused 612 00:37:23,520 --> 00:37:29,280 on speed, almost everyone who does this program ends it after 613 00:37:29,280 --> 00:37:33,000 5 weeks by running a new one mile PR. 614 00:37:34,440 --> 00:37:36,800 Unless you've really focused on the mile before and have some 615 00:37:36,800 --> 00:37:40,320 really impressive mile PR, I can guarantee you, you do this. 616 00:37:40,320 --> 00:37:41,400 You're going to go out and run a mile. 617 00:37:41,400 --> 00:37:43,000 It's going to be the fastest mile you've ever run. 618 00:37:43,720 --> 00:37:46,600 So that's a great introduction to to developing your speed. 619 00:37:47,480 --> 00:37:50,000 And you can check that out on my website, Night and Runs, if you 620 00:37:50,000 --> 00:37:53,640 want. I think I have a promo code I've 621 00:37:53,640 --> 00:37:57,760 shared on this podcast before. If you use promo code podcast, 622 00:37:58,080 --> 00:38:01,240 you can save 50% on that training plan if you want. 623 00:38:01,600 --> 00:38:04,520 And I'll make sure that that's active if it's not right now. 624 00:38:07,960 --> 00:38:11,240 But yeah, it's, you know, training, training for the 625 00:38:11,240 --> 00:38:15,560 marathon. Keep in mind that training for 626 00:38:15,560 --> 00:38:18,040 endurance and training for speed are are opposites. 627 00:38:18,920 --> 00:38:21,200 When you train for endurance for the marathon, you're 628 00:38:21,200 --> 00:38:25,880 prioritizing long duration, low intensity, slow twitch muscle 629 00:38:25,880 --> 00:38:28,000 fibers. That's the complete opposite of 630 00:38:28,000 --> 00:38:32,200 training for speed, which is training high intensity, short 631 00:38:32,200 --> 00:38:34,120 duration, fast twitch muscle fibers. 632 00:38:35,440 --> 00:38:37,120 So it's this, it's this give and take. 633 00:38:37,120 --> 00:38:38,720 You can't do both at the same time. 634 00:38:38,720 --> 00:38:41,960 But but somehow as competitive runners, we need to figure out 635 00:38:42,440 --> 00:38:45,760 how to do both over the course of a year and over our training 636 00:38:45,760 --> 00:38:50,440 because we want to improve both, both categories of our fitness. 637 00:38:50,840 --> 00:38:54,440 So hopefully this podcast gave some insight into how to do 638 00:38:54,440 --> 00:38:57,000 that. Yeah, absolutely. 639 00:38:57,000 --> 00:38:59,720 And luckily, we have you available for help, so we'll 640 00:38:59,720 --> 00:39:02,080 link all your information in the show notes. 641 00:39:02,080 --> 00:39:04,840 And like always, Chris, thank you so much for coming on. 642 00:39:05,760 --> 00:39:08,760 Thanks lady, I always enjoy being on the show and yeah, till 643 00:39:08,760 --> 00:39:09,680 next time. Bye everyone. 644 00:39:14,200 --> 00:39:15,760 Thank you guys so much for coming on. 645 00:39:15,760 --> 00:39:19,120 And Ryan, you hit the nail on the hammer with the. 646 00:39:19,680 --> 00:39:21,920 Nail on the head. The nail on the head with what 647 00:39:21,920 --> 00:39:25,120 you said, with having that mix of speed and endurance and 648 00:39:25,120 --> 00:39:29,160 hopefully given what we learned today, we'll be tackling a 5K in 649 00:39:29,160 --> 00:39:32,200 December and seeing how we can train for that. 650 00:39:32,560 --> 00:39:34,640 I like 5 KS, I think it'll be fun. 651 00:39:35,080 --> 00:39:37,560 Yeah. So with that, stay tuned for 652 00:39:37,560 --> 00:39:39,880 next week's podcast. Next week we're going to talk 653 00:39:39,880 --> 00:39:43,520 about things that you can do during your marathon. 654 00:39:43,680 --> 00:39:47,800 So not before or after, but during your marathon to stay on 655 00:39:47,800 --> 00:39:51,560 track to have a great race. And we're airing that shortly 656 00:39:51,560 --> 00:39:54,520 before Berlin, shortly before Chicago, a little bit of time 657 00:39:54,520 --> 00:39:57,320 before New York. So hopefully that can be of 658 00:39:57,320 --> 00:39:59,960 value to you guys. If you guys have any topic 659 00:39:59,960 --> 00:40:01,880 suggestions, you can reach us on Instagram. 660 00:40:01,880 --> 00:40:04,040 We are at running podcast and with that. 661 00:40:04,880 --> 00:40:11,360 Have a good week around. Thanks for tuning in. 662 00:40:11,640 --> 00:40:14,480 For more information and marathon running news, please 663 00:40:14,480 --> 00:40:18,360 head to www.marathonrunningpodcast.com 664 00:40:18,440 --> 00:40:33,960 and we'll be back next week. Are you looking for the perfect 665 00:40:33,960 --> 00:40:35,960 apparel that mirrors your love for running? 666 00:40:36,200 --> 00:40:40,320 Look no further than Run Swag, the go to store buy runners for 667 00:40:40,320 --> 00:40:42,760 runners. 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