RUN FASTER with the 3 Bucket Strategy

Looking to Run Faster and improve your running speed without risking injury? In this video, we'll walk you through three essential running workouts that can make a real difference. This will explain step-by-step how to incorporate running workouts into your training, and highlighting common mistakes to avoid. Each workout is designed to develop different running qualities, including explosive power, increase tendon stiffness, and eliminating inefficient habits like overstriding and poor running posture.

We provide useful tips to customize these sessions and offer different options to keep you motivated. Lastly, we reveal a workout that can be counterintuitive but has been shown to have the strongest correlation with superior marathon times.

Whether you're a beginner or a seasoned runner, these workouts can help you train smarter and achieve better results.

Video Resources:

00:00 Intro
00:15 Step by Step guide on Strides
01:27 Benefits of Stride Workouts
02:08 The Mistakes of Strides
03:32 Running Interval Sessions
04:22 Benefits of Interval Training
04:35 The Mistakes with Interval Workouts
06:10 Benefits & Mistakes of Slow Running
07:10 The 3 Bucket Strategy to Run Faster

Download the App by searching: 'Run Smarter'

[thejeffinvade]

I just run a 19:40 parkrun last month. My easy pace is 6:00-6:30 per Km, that’s 9:40-10:30 per mile. I see people pass me on my easy runs all the time, but I know I will be passing them in races.

[Kelly_Ben]

I've just found your channel, and what strikes me about your videos, and the comments, is the word "useful". I watch a lot of running videos, and find them inspiring, motivating, educational... but rarely actually USEFUL! I can't wait to incorporate the bucket method into my ultra training.

[kitingholger]

I like the scientific way you are approaching it.

The 3 bucket model is what I’m doing already.

What I don’t get is the value of the 30 minutes and 20 minutes runs in the weekly training schedule you have presented?

I feel it could have more value only running three times a week or maybe seven times in 14 days - having always a rest day between sessions - and having longer sessions like e.g. 1) 60-75 min low intensity, 2) low intensity longrun of 90-120 min and 3) a tempo/interval session (alternating different setups of these in different weeks), and add some yoga or calisthenics on the non-running days. Maybe add some cross training like a cycling, spinning swimming rowing from time to time at recovery intensity.

[bev]

Gosh, this is helpful!! Yes me too I had gotten strides quite wrong... THANKS so much Brodie!!! On my easy runs I often repeat your little expression to myself; "embarrassingly slow"!!!😆

[jessesumrak]

Love your content, Brodie—this is awesome! Long-time listener of the podcast and have your book. Best running content out there for injury prevention. Love it! Thanks for all you do for the running community. :)

[Raucherbeinknacker]

I'm 47 now and haven't trained till last year since 2018. I wish I would have known about running technique 15 to 20 years ago😢. I also like the content of Frederik Zillen and others or the short vids of chari hawkins and I think I have to stop toe running and implement midfoot strike with dorsoflexion to get it right.
A worse thing is also to run the slow runs like a boring routine, because with awereness and concentration you will also learn a lot about technique there. And the fast runs only pushing hard without a bit of relaxation will also not take you to an economic running style. Awereness and relaxation and the right understanding will make the good runner. Otherwise you are unconciously plateauing or pushing into injury.

[PoetWithPace]

Thank you for this Brodie. Really useful as always!

[cathyhampton]

Wow great info Brodie. Thank you Always informative … explained very easily ❤

[KwyjiboVanDeKamp]

Super great video!
What you're recommending for recovery between each stride? A super light jog or walking?

[melindaschroeder]

So helpful - I am making all these mistakes :(

[BennJQ]

Am I right in saying that doing intervals too long basically turns it into a consistent effort tempo run? general rule of thumb is 1-8 minute max per interval. That's if you prefer time over distance, elite runners can do longer intervals because they can probably complete 2km much faster than 8 minutes?

[BDamen]

Did I understand you right saying that 800m repeats have shown to be more effective than longer interval reps?