Hansons Brooks Half Marathon workout

[myeyeswontdry2]

What pace does the team run their 3 mile warm up, cool down, and the 1/2 mile recovery?

[njordhrsdeath]

i have the red and yellow shoes too, brooks green silence, they are great!

[Vo2maxProductions]

@njordhrsdeath Brooks Green Silence - best shoe ever!

[panthersrock77777777]

@panthersrock77777777 I'm sure*

[panthersrock77777777]

Can you PLEASE Link me the name of the song or a URL to listen and download it~~!

[Vo2maxProductions]

@panthersrock77777777 Hey man wrote, produced and recorded the song... you won't find it anywhere on the interwebs. If you really want it send me an email address and I'll see what I can do.

[Vo2maxProductions]

@panthersrock77777777 sorry, meant to say *I wrote the song.

[thenyismylove]

@Vo2maxProductions and this guy probably believes you. not me though, seriously, you probably did a cover of this but chances are you are too young to even know who the hell creedence clearwater revival is anyways. @panthersrock77777777 check out "have you ever seen the rain by creedence clearwater revival. its not this version...its better!

[panthersrock77777777]

Can you link me a page@Vo2maxProductions

[panthersrock77777777]

Name of Song?

[Vo2maxProductions]

@panthersrock77777777 "Lost Hearts" - a Vo2max Productions original

[thealkimista2012]

I dont think thats the correct way to run,you can see in minute 2:55 that the runners are

landing with the heel.

[littleninj0r]

@thealkimista2012 *facepalm* where have all these assholes come from? Left right and centre on youtube near worldclass athletes are continually being criticised for their gait and striking patterns. It's laughable

[littleninj0r]

@thealkimista2012 and FYI running on your forefoot doesn't mean landing on your flippin tip toes each step

[Vo2maxProductions]

@thealkimista2012 impact is right near the middle of the foot...that guy just ran a 2:14 marathon at the Olympic Trials last month

[panthersrock77777777]

Hey can you guys tell me some key advice/workouts to run a sub 10min two-mile for track? Thanks i really want to work up to run what you guys run for a half-marathon (9:30-10:00)

[Vo2maxProductions]

@panthersrock77777777 slow and steady mileage + tempo runs at 80% effort for 20min + Long runs of over 10 miles (depending on your weekly mileage) + some track workouts like repeat 400s and 800s at 70-74/per lap pace with short rest. Just some ideas

[OB1theHomie]

Are track intervals the best way to get faster? And what's the name of those songs?

[Vo2maxProductions]

@OB1theHomie that is original music produced and recorded by Vo2maxProductions...raw and uncut. Mileage is the best way to get faster in the long term, but yes, short and fast track workouts can get you in shape quickly.

[ninjaguy123]

1 - How long should be your recovery jog ? Half mile = 800 m could take more than 6 mins jogging.

2 - When do you go from mile repeats to 2 mile repeats and then 3 mile repeats ?

[Vo2maxProductions]

@ninjaguy123 You shouldn't rest for more than 5 min...so keep it that short.

We go down to mile repeats and up to 2 mile repeats every other week or so. You should change it up with longer and shorter workouts. The mile repeats can be 20 seconds a mile faster than goal marathon pace.

[speakerbeing1]

i moved to colorado to train for races and am originally from mid michigan. do you feel at all at a disadvantage when racing against athletes coming down to race at sea level from altitude? or is that simply not a factor when you can already run sub 5:00 race pace miles at marathon distances?

[Vo2maxProductions]

@speakerbeing1 ha ha, I can't run sub 5:00 per mile for the marathon..only for about 15 miles. The goal is to try to run that fast though! I think that training at altitude is more of an advantage when you are racing the mile to 10k. I would like to experiment with altitude sometimes although it can also lead to overtraining. Ideally it is good to spend 4-6 weeks at altitude and then come down for 2 weeks or so and go back up. However everyone is different. In the marathon training is fickle.

[TheNaturalRunnerVanc]

Do your guys' long run mileage change from trail to pavement (and vice versa) depending on different times during the season? Or do you stick to pavement for the majority of your training?

[Vo2maxProductions]

@TheNaturalRunnerVanc when the paint creek trail isn't covered in snow in the spring/summer/fall we put in a lot of miles on that (dirt/gravel). Its probably half and half with pavement. In the winter we are almost always on the plowed roads..which get layered in snow and ice! couple weeks a winter we go run in Florida on some sandy roads as well.

[crimsonmonieful]

@TheZoelzer2 What kind of crack have you been smoking? Their cadence is magnificent.

[percdann]

OOOOOO I CAN DO A HALF MILE EASY JOG!!!! I didnt know i was elite. :P

[cicirunner]

Sub 10 for each 2 mile repeat. That's crazy! My goal is to work up to doing that for just 2 miles fresh.

[thadxc]

Why do you guys do so many workouts on pavement?

[Vo2maxProductions]

@thadxc we try to do most of our easy distance mileage on dirt roads and trails - we also do track workouts. for this venue we have to stick to pavement because it is the only way to hit a fast enough pace (and it would be too boring to be on the track all the time!). also, we are marathoners and we race on the roads so the specific demands of pounding the pavement are things we have to experience in training. Plus, it rains and snows too much in Michigan to train anywhere else in the winter.

[marisamcdee]

I just started running in January of this year...man I wish I had that speed. :)

[keachers89]

where did this workout take place? (I am from Southeast Michigan so I know the area and it looks familiar but I can't put my finger on it)

[Vo2maxProductions]

@keachers89 Stoney Creek Metropark