Supplemental speed workouts.

If you want to get faster without suffering, here is my recommendation : supplemental speed workouts.

Have you ever heard of supplemental speed workouts, strides or wind sprints?

Basically, all of them are same, just how to call them is different. The reason why I introduce you these workouts is, in Japan most athletes including junior high school students and high school students do this and that works effectively but not many amateur runners do.

So, I want to introduce you this kind of workout today.

First of all, what is the purpose of supplemental seed workouts?

This is called speed workout. However, this is not a speed workout in a sense because this workout does not improve your maximal speed.

Actually, this is a technique training. With supplemental speed workout, your body learns how to run fast and relaxed at the same time. Meaning, you should focus on not only running fast but also running as relaxed as possible.

But at the same time, you don’t want to get tired so that you can repeat this type of training regularly. This is a supplemental speed workout.

Also, it is easier to run beautiful with faster speed than with slow pace. It is a bit difficult to get a proper running style if you always run slow. So, basically it is a good idea to use supplemental speed workouts after easy runs or moderate runs.

Here’s how to do.

After easy runs or moderate runs, you run 100-200m fast and stay relaxed. And then take a break 30-60 seconds with jogging and take another shot. You should find your sweet spot that does not get you tired and finish with comfortable feeling.

Usually, the total volume of fast sessions is 500-1000m and one session is 100-200m. For example, 6 times 150m with 40 seconds recovery, 10 times 100m 30 seconds recovery or 3-5 times 200m with 1 minute recovery and so on.

The pace of fast sessions is approximately 1500-5000m race pace. However, it is not so much important. The basic idea is very simple.

If it is too fast, it is difficult to stay in relaxed and if it is too slow, your body does not learn how to run and stay relaxed at the same time. So, generally speaking sweet spot is 1500-5000m race pace approximately.

Or, some people use acceleration. Meaning, you start bit slower with as much relaxed as possible running style and then you get faster to the end with the same relaxed running style.

Whatever it is, the purpose of this workout is learning how to run fast and stay relaxed at the same time. Not other than that. So, you can choose one according to your feeling. My favorite is, by the way, 5-6 times 200m because on my favorite running course, one manhole to another manhole is exact 200m by chance. So, I use these manholes when I do supplemental speed workout.

However, when I do not run on that course, I simply do 6 times 30 seconds fast and 1 minute jogging. That works completely same way with 6 times 200m. So don’t worry about exact recipe. Just be creative.

Supplemental effect of supplemental speed workouts.

Again, the purpose of supplemental speed workouts is learning how to run fast and stay relaxed at the same time.

However, without any intentions, you will get faster. I mean, your cardiovascular gets better (Your Vo2Max improves, Your Lactate Threshold improves etc) by doing supplemental speed workouts.

Based on my experience of coaching junior high school boys, they get a lot faster by doing only easy runs, moderate runs and 5 times 200m, especially in the beginning. Of course, finally they use some specific workouts for 1500m or 3000m for example 3 times 1000m with 200m jogging recovery to attack 3000m under 9 minutes.

However, before that, most their improvements come from easy runs, moderate runs and supplemental speed workouts. Literally, they run 3000m under 10 minutes by doing only easy runs, moderate runs and supplemental speed workouts, in other words, without any hard workouts.

So, why not you?

The basic rule is, the more you are a beginner, the more benefits you can get from supplemental speed workouts. So, enjoy it!!

Lastly, if you want to run a half marathon sub 90 minutes, I have something good for you, so please keep reading through to the end. If you don’t, please read other blog posts, they would help you too.

Now, I wrote 12 weeks training program for half marathon sub 90 minutes for an amateur runner. If you want to run half marathon sub 90 minutes in an effective way, already run 200-300km a month (50-80km a week), and coach yourself (creating your training plan by yourself) and willing to pay as much as two cups of Starbucks coffee (5 USD) for an effective training, this program is perfect fit for you.

Let me tell you why and what it is.

I have coached hundreds of amateur runners to help them to run half marathon sub 90 minutes, marathon sub 3 hours, 2:50 etc to achieve that and they really achieved that. From my experience, I know how a typical training program looks like for running half marathon sub 90 minutes. So, I want to share it with you.

Once you know how a typical training program looks like, you know which direction you need to go and approximately how hard you need to train so that you don’t train too hard for your goal. Also, you don’t do unnecessary things and know what kind of workouts you need to put on your whole training program, so that you can go for a shortcut.

Also, I explained the terminology in this 12 weeks training program, in other words, I explain what supplemental speed workouts are, what tempo runs are, what test races are, so you do not get lost and understand what I mean. And once you know the concept of each workout, you can think about your training more by yourself.

One of the goal of long distance running and marathon is creating the best training plan for yourself and you get one step closer to it.

A lot of runners who got this program knew which direction they needed to go without getting lost or thinking so much. So, their thought got clearer and were able to focus on their training more. So, they just went for half marathon sub 90 minutes straightforward.

Of course, sometimes they wanted to consider some things. Then they go back to this 12 weeks training program and then their thought got clear again and go back to their training with 100% focus. Literally, they went to the fastest way to half marathon sub 90 minutes.

Getting started is very very easy. You just choose your payment method from a credit card, Paypal, Apple pay, Google pay and Alipay, type your name and your e-mail address which I am going to send the program to. It takes only 5 minutes and you’ll get the 12 weeks training program by an automation e-mail.

So, literally you’ll get the 12 weeks training program in 10 minutes from now. And one hour later or one day later, you will already appreciate your decision and motivated so much to go for running every day.

The only problem you’ll have is that I didn’t start coaching in English 3 years ago and you started then. Does that sound fair enough?

Getting the fast ticket to half marathon sub 90 minutes now!

Do you want to think about it more?

I totally understand how you feel because many runners said ‘Let me think about it more’ before I started coaching them even though now they appreciate my coaching so much and some of them call me ‘master’.

Now, let me ask you a question. Does the idea make sense to you?

This 12 weeks training program sounds good to you?

If not, probably this training program is not for you. Please close this page and I will try to write something for you next time.

While if that sounds good to you so far, let me say ‘You are a smart person who knows the value of this program’.

The true beauty of this program is, not only giving you 12 weeks training program but also explaining what you understand before you start this program. I explain also the idea of periodization and test races. So, you will know the right process to half marathon sub 90 minutes, first you do this, second you do this, third you do this and on and on.

Imagine the recipe of Sushi. Even the materials are same, if you change the order of procedures, a completely different thing is made. You don’t know what Sushi is?

Oh my god, OK, imagine how to cook a scramble egg. What if you put egg into a frying pan before cracking the egg?

Or what if you ask an woman to marry you before asking her a date?

Changing the right order of procedures makes a wrong result even if you do all necessary things.

Training is same.

Not only understanding what you need to do but also the right order of what you need to do is so much important. And you’ll know the right order that most people don’t know if you buy this program.

Let me ask you another honest question. Are you comfortable with me right now?

I mean, I have 10,000 customers only in the last 5 years in Japan and have never met most of them. So, in the beginning they were uncomfortable with me for only one reason that they have never met me in face to face even though most of them respect me and trust me so much now and some of them call me 'master' just like I told you.

And I totally understand that feeling too.

So, let me introduce me a bit. I’m Ikegami Hideyuki and have been running daily since I was 12 years old. My seeking was running as long as 3 minutes per kilometer pace. When I was 14 years old, I ran 3000m under 9 minutes, I ran 5000m under 15 minutes at the age of 15, I ran 8.5km under 25:30 at the age of 18 and ran 10000m race under 30 minutes at the age of 18, I ran half marathon 63:09 at the age of 19. And then unfortunately 30km 1:31 and full marathon 2:13 are my personal best time in my life so far. I have never sustained 3 minutes per kilometer pace until 30km. My dream is sustaining that pace until 42.195km and still chasing it.

On this way, I have read hundreds books about running which were written in Japanese, English and German and heard hundreds top coaches and athletes all over the world including Japanese, German, English, Norwegian, Kenyan, Austrian, Australian, French etc. Some of them ran under 2:10 for male runners and under 2:25 for female.

The fastest guy I talked with daily was 2:06 male marathoner and 2:18 female marathoner even though we did not always talk about running or training but also family, friend, love, job, education though.

After 18 years old, mostly I trained alone. So, I knew I was able to help amateur runners who trained alone or coached themselves. I made my company Well-being Ltd 5 years ago with no capital investment with my goal ‘Helping 10,000 amateur runners to achieve their goals, dreams and solve their problems’. And I already did it with Japanese amateur runners.

So, I made a decision to do the same thing in English.

Additionally, I hired 5 employees who are still running or were running in the past. Three male employees ran full marathon around 2:30 with my coaching and two female runners ran 1500m under 4:30 and 3000m around 9:30 without my coaching.

Plus, the vice president of my company who ran full marathon 2:29 trained junior high school students now and one of them became a junior high school champion with the time 1000m 2:30. Now he is 16 years old and already ran 1500m 3:52 and 5000m 14:22.

As long as my company goes, we support you too if you commit yourself. Remember, this is not the end, but the beginning of our relationship. Finally, you found a person who teaches you the right information about running.

Now, what if my product does not help you at all and you are not satisfied with my product?

In that case, I will give you money back without any hesitation. Let me honest with you. Approximately, 0.3% of my customers are not satisfied with my product for some reasons and in that case I always paid all money back to them because I’m proud of my coaching. If I help runners, I get paid without hesitation and if I do not help runners, I pay them back without any hesitation too.

However, the simple truth is that more than 10,000 amateur runners are satisfied with me in the last 5 years and the next is your turn.

The only problem you’ll have is that I started this business in 3 years ago and you started then. Sounds fair enough?

Getting the fast ticket to half marathon sub 90 minutes now!