#Run Training

This took me way too long to learn. Once I learnt this and stuck to my HR, I saw huge improvement. So if you’re new to running or not sure why you’re not getting better stick to this 🔥 #runner #runnersofinstagram #runningmotivation #runnerofinstagram #runninggirl

How to Run Longer Without Getting Tired 😮‍💨 Comment “RUN” and I’ll send you a RUNNING PLAN! 1️⃣ Breathe Like a Pro – Ever feel like you’re gasping for air? Try breathing in for two steps, out for two steps. Keep it steady, deep, and controlled—don’t let your breath control you. 2️⃣ Fix Your Form – Shoulders down, arms relaxed, and a slight forward lean. Stop wasting energy flailing around—run smooth, run smart. 3️⃣ Slow Down, Hero – If you go out sprinting, you’ll be cooked in minutes. Start at a pace where you can hold a convo (or at least not sound like a dying fish). 4️⃣ Build That Tank – Endurance takes time. Add a little more distance each week, even if it’s just 500m. Your legs and lungs will thank you later. 5️⃣ Win the Mental Game – The body wants to quit way before it actually needs to. Break the run into small sections, set mini-goals, and just keep moving. You’re way stronger than you think. Tag a mate who needs this! 🏃‍♂️🔥 #PrimeTrain #EnduranceUnlocked #RunSmart #NeverTired #EngineWork #BuiltDifferent #RunFurther #LessGassedMoreGo

26 KM RUN 💪 Pace of 4’:26”/km - 1h:55’:45” ❤️ This is how I structured this long run: - 9 km at 4’:45”/km - 3 km at 4’:22”/km + 1 km at 4’:09”/km - 3 km at 4’:27”/km + 1 km at 4’:09”/km - 2 km at 4’:22”/km + 2 km at 4’:10”/km - 2 km at 4’:21”/km + 3 km at 4’:07”/km 1 month to the TOKYO MARATHON 👍 Focus and keep running 🏃🏻‍♀️ ——— 26 KM DI CORSA 💪 Passo medio 4’:26”/km - 1h:55’:45” ❤️ Ecco come ho strutturato l’allenamento: - 9 km a 4’:45”/km - 3 km a 4’:22”/km + 1 km a 4’:09”/km - 3 km a 4’:27”/km + 1 km a 4’:09”/km - 2 km a 4’:22”/km + 2 km a 4’:10”/km - 2 km a 4’:21”/km + 3 km a 4’:07”/km 1 mese alla MARATONA DI TOKYO 👍 Concentrazione e si continua a correre 🏃🏻‍♀️ #running #marathon #training #workout #reels

Running a sub 16 in the 5km doesn't happen overnight but here are our top 5 key sessions that lead to a massive improvement in pace 🔑: HARD HILL Sessions ⛰️ Example: 10 × 1 minute running hard uphill with jog-back recovery. This strengthens the glutes and gives you that extra kick at the end of a race. Focus on pushing the ground back and keeping a high cadence 🧠 Interval Sessions 🔁 Example: 6 × 1km @ just faster than 5km pace 💨. The goal here is to train your body to sustain a quicker rhythm than race pace, improving efficiency and tolerance to fatigue. Tempo Runs 🔥 Example: 20–25 minutes at a comfortably hard pace (~10–15 sec slower than 10km pace). This builds your aerobic engine so you can hold speed without red-lining too early. Progression Runs 📈 Start easy, gradually build each kilometre until the last one is at or faster than 5km pace. This teaches you how to close strong when it counts. Easy Run + Strides 🚀 4–8 × 100m strides at ~90% effort, full recovery. Perfect for improving running economy, turnover, and form without adding fatigue. Stack these sessions week after week 🧱 And watch the PB come to you 🏆 🏷️ #LondonRunners #NikeRunning #GarminRunners #5KTraining #SpeedWork #HYROXTraining #HybridAthlete #FunctionalFitness #EnduranceTraining #RunnersOfInstagram

Steal this running framework ↓ If you can only run three times per week, this structure gives you a solid balance: easy runs for building your aerobic base, long runs for endurance, and speed work for pace development. The framework: - Easy run: 20-40min at RPE 4-5, conversational pace - Long run: 50-90min, build gradually, optional tempo block - Speed session: 6-10× 400-800m @ RPE 8-9, 90sec-2min rest To get the most out of it, you’ll need to adjust based on your goals and weaknesses. 💡 Adjust according to your weakness: compare your all-out 1k and 5k paces to identify where you need work: - 30+ second/km gap? Your endurance is limiting you. Emphasize longer easy runs and gradually extend your long run duration. - Paces are similar? Your speed needs work. Focus more on intervals and add tempo blocks to your long runs. 💡 Adjust according to your goal: - Faster 5k: prioritize intervals (400-600m reps @ RPE 8-9), add tempo blocks to long runs, keep easy runs truly easy - Half/full marathon: extend long run to 90-120min, use longer intervals (1-2k reps), gradually increase easy run duration 💡 The key = progressive overload: whatever structure you follow, you must make training harder over time: - Increase total weekly duration (add 5-15% per week) - OR run the same duration at slightly faster paces - OR add an extra rep to your intervals - OR extend your long run time Progress happens when you consistently challenge your body just beyond its current capacity, then recover and adapt. Beyond running: - Strength training 1-2× weekly (glutes, calves, single-leg stability) is crucial for injury prevention and performance - Prioritize sleep, nutrition, and recovery: these determine how quickly you can progress Note: This framework assumes you’ve been running consistently for 3+ months. True beginners should focus on building the habit first with easier, shorter efforts. Comment 'faster' for my free running longer/faster guide, or if you'd like a personalized plan tailored to your specific goals and weaknesses, check the link in my bio for 1:1 coaching. Follow for more. #hybridathlete #running #runningmotivation #gym #gymmotivation #fitness

What a difference between these two clips. 🤯 I definitely have noticed the improved quality in my runs overtime as my form has evolved. That said, I still latch on to the bad habits of looking down especially when I get tired. So it’s always a conscious effort to work on that when I’m running. Improving your running economy can help you run faster, longer, and with less effort. Some quick tips to remember to improve running form…Save for future reference. ✅Head up, eyes forward ✅ Shoulders down, chest open ✅ Arms back, relaxed hands ✅ Quick, light strides under hips ✅ Lean slightly forward from ankles #run #running #runningcommunity #motivation #inspire #runningtips #trainingtips

Exercises to run faster 🏃🏽‍♂️🔥 Full program to learn everything about running faster & become faster in just 7 days - Link in my bio 🙌🏻 #runfaster #runfast #fastrun #rahmatrahmeh

Your 4 runs per week

WANT TO RUN A FASTER 5K TIME? Okay guys, these running tips are my secret weapons that I’m finally sharing! Here are 5 ways to improve your 5KM: ✨ 4 different types of run per week A mix of recovery (I made these 1.5KM slower than my pace), intervals, long run (you need to run further than 5k to make the 5k feel easier) AND tempo runs. The tempo made the biggest different, run hard then easy and repeat throughout your run. ✨ Adding drop sets to my weight training Drop sets improved my fast twitch muscle strength as well as heavy weights helping my slower twitch fibres. You can’t underestimate having both, the explosive strength will help a lot. ✨ Being comfortable with the uncomfortable It’s not going to be nice at times, accepting this early and pushing made my runs much better. ✨ Using races as training runs There is no training you can do like that race day feeling. The adrenaline kicking in, the crowds and the water stations. Use these to practice rather than leaving it until on the day. ✨ Adding in 3 different types of recovery Believe it or not, there are 3 types of recovery for the best results. Massage guns are amazing but less so for lactose acid so combine them with a foam roller. Third is scraping your myofascial tissue which is the webbing that sits on top of your muscles which gets tight too so needs releasing. I hope these help! What reel shall I do next? • • • • • #runnersofinstagram #ukrunchat #instarunning #instagramrunners #runningcommunity #runthroughuk #runningmotivation #fitnessmotivation #girlswhorun #runstrong #womensrunningcommunity #halfmarathontraining #runninggirl #womensrunning #ukrunning #runtraining #runningtips

Long Run Tips ⬇️ Long runs should be designed around what your goal is in training and your current fitness level. Long runs are a great way to build your aerobic fitness, work through muscle fatigue, and increase time on feet. Here’s some more tips: -Long Runs should comprise 20-25% of your total weekly volume. -Vary the intensity of your long runs Conversational long runs - this is extremely helpful for newer runners looking to develop basic endurance and for more experienced runners to build volume . Aim for a comfortable intensity but still quick enough to maintain a regular stride and provide enough of a stimulus for the body (there is such a thing as going too slow) Progression Long Runs - your long run will begin at conversational pace but will slowly get faster over the course of the second half of the run and end around lactate threshold pace Workout Long Runs - this is just as name says a workout during a long run and help your body learn to run fast while fatigued and tired. You can throw a mix of various workouts into a long run such as a tempo, fartlek, mile repeats. Alternating every week between a conversational long run and a progression/workout long run will provide great training benefits while keep you fresh and minimize the risk of injury or overtraining -When beginning, focus on time on feet over distance. Frame your runs in minutes not miles. This is great for beginners to focus on building endurance and not worrying too much about pace -Hydration & Fueling- hydrate and fuel before, during, and after your long run will ensure your body is primed to have the energy to crush your long run and keep your body from breaking down. I love to hydrate with water and electrolytes (currently I just do water and sea salt) and I fuel with a banana and some peanut butter toast before the run and a large meal with plenty of protein, carbs, and healthy fats after the run to replenish what was lost during the long run. Keep these in mind for your next long run! #fyp #explorepage #reels #running #runners #motivation #tips #training #d1 #college #trackandfield #fitness #exercise #distancerunning #marathon #halfmarathon #longrun

Best Exercises for Beginners & Advance Runners. #runningtips#trackandfield#fitness #explore #explorepage

4 exercises to improve your RUNNING 💪🏼🏃🏽‍♀️ 💥 Squat jumps (12 reps) 💥 Knee up jump lunges (6reps each side) 💥 Skater jumps (12 reps) 💥 High knees (20 sec) Repeat 2-4 times These plyometric exercises focuses on increasing power, stability and explosive movement by incorporating jumps, hops and bounds.  SAVE & try! 💫🤗 #running #exercises #runnerslife #exercisesforrunners #run #strength #power #runningcommunity