A reminder to slow down in the mornings ☕️ #coffee #slowmornings #slowlivinglifestyle
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A reminder to slow down in the mornings ☕️ #coffee #slowmornings #slowlivinglifestyle
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TikTokharrylancaster
Don’t give up 😁
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Don’t give up 😁
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Prince Harry arrives at Lancaster House to discuss youth issues
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Prince Harry arrives at Lancaster House to discuss youth issues
Jan 30, 2019
Mail Online
I’m on a mission to live a life of success and freedom. Follow along the journey 👌🏼 #businessowner #productivity #dreamlife
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I’m on a mission to live a life of success and freedom. Follow along the journey 👌🏼 #businessowner #productivity #dreamlife
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7 Different Types of Running: Exploring Various Running Styles and Techniques
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7 Different Types of Running: Exploring Various Running Styles and Techniques
54.6K viewsNov 5, 2022
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What’s your honest thoughts? 🤔 | Harry Lancaster - Running
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What’s your honest thoughts? 🤔 | Harry Lancaster - Running
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What’s your honest thoughts? 🤔 | Harry Lancaster - Running
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What’s your honest thoughts? 🤔 | Harry Lancaster - Running
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It doesn’t get harder 🥵 | Harry Lancaster - Running
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1 - The Mona Fartlek - session we both attribute to huge increases in fitness in the 5K and definitely my all time favourite! The session is 20 minutes in total: 2 x 90 seconds hard, 90 seconds float; 4 x 60 seconds hard, 60 seconds float; 4 x 30 seconds hard, 30 seconds float; 4 x 15 seconds hard, 15 seconds float. “Hard” = about 5K effort (controlled but strong), “Float” = steady jog, not full recovery ✅ 2 - 16 x 1 min on/off. As simple as that but a great way to get used to working at 5K pace
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The best race of my life! 🇬🇧 - London Marathon | Harry Lancaster - Running
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Comment “PB” and I’ll send you info on 40 5K sessions I’ve used to take my 5K PB from 21:43 to 15:23 😁🏃🏻‍♂️🚀 | Harry Lancaster - Running
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08/09/25 - Prince Harry arrives at The Royal Lancaster Hotel to attend WellChild Awards in London #princeharry #royalfamily #london #royal #fyp | About.London
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COMMENT “BUNDLE” and I’ll send you info on my guide that has 130 proven sessions included across the four core distances used by hundreds of runners and myself! 🚀 | Harry Lancaster - Running
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We’ve come a long way in this running game 🏃🏻‍♂️ | Harry Lancaster - Running
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1. Easy running = roughly 80% of training 2. It is not dictated by a certain pace 3. Nose breathing alone is usually possible 4. Heart rate is usually between 125-145bpm 5. Often easier with others/without music 6. I should finish the run feeling good 7. Pace typically around 1:30 slower than 5K race pace 8. A warm-up is still crucial before running Let me know what you’d add! 😁 | Harry Lancaster - Running
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An Epic Parkrun in an Epic Location! 🏃🏻‍♂️ | Harry Lancaster - Running
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Key sessions including 12 x 400m (90s rest), 6 x 1K (2:30 rest), Mona Fartlek & 20 x 200m with 100m have all been crucial sessions in helping me take my 5K time from 21:43 to 15:23 📈 These are hard hitting sessions that may a real difference and simply give the body no option but to adapt and get fitter! 🔥 Consistency is vital, for any runner and I mean consistency over months and ideally years! Big results don’t magically appear unfortunately. You have to put the miles in (or kilometres) week
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1 - Consistency is everything and not just for performance but enjoyment too. I totally understand why some people say they hate running because those first few runs or even first weeks worth of runs can be hard and feel hard. After a while your body will adapt and typically you’ll get fitter with enjoyment coming too 😁 2 - Clothing is important. Not too much. Not too little. Needs to be comfy, simple, effective and chafe free. Personally I under Runderwear for both underwear and base layers as
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1 - Mona Fartlek 🚀 My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 × 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn't be a million mil
53.7K views4 months ago
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Key sessions including 12 x 400m with 90 second rests, the Mona Fartlek, 16 x 1 min on/off, 8 x 600 (120s rest) & 6 x 1K with 2 mins rest have all been huge for me in terms of improving my 5K fitness 📈 For a while I was struggling to break the 20 minute barrier until I started to regularly incorporate sessions like the body. Suddenly my body was facing many extra demands from the training load and was forced to adapt after months of steady training 📈 Adding hill work and general hill mileage t
72.8K views5 months ago
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1 - Roads/paths are quieter. Less people are walking/running and therefore you got more to yourself! 😁 Make the most of it! 🏃🏻‍♂️ 2 - It CAN be easier 🤷🏻‍♂️ This winter in the U.K. has been relatively mild up until this week and arguably perfect running conditions. A tad cool but as soon as you warm up you’re all good to go and less likely to overheat like you would in summer/spring 🌞 3 - Sets you up perfectly for spring/summer fast running. Running in winter doesn’t need to be quick. A lo
36.6K views3 months ago
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Your hear it time and time again. Keep your easy runs easy and your hard runs hard....and for good reason! 😁 The pros do it and so should we! 📈 When I’m coaching my athletes I don’t like to give specific pace targets for easy running because take me, for example. On a given day I could have a run at 5:15/K pace that feels like a breeze, I feel like I could go for hours and hours. And then another day, I could have a run at exactly the same pace of 5:15/K and feel horrendous 🤷🏻‍♂️ There’s man
39.3K views4 months ago
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1 - Mona Fartlek - My Favourite session that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 × 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million miles
71.6K views4 months ago
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1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 x 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million mile
1.6K views5 months ago
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Comment “FAST” and I’ll send you a guide containing 40 5K sessions l’ve used to take my 5K PB from 21:43 to 15:23! 🚀 1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 × 60s hard / 60s float 4 × 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! ✅ 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you
68.2K views4 months ago
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The Mona Fartlek! An absolute classic 😍 and one that only takes 20 minutes (if you do it correctly 😉) The session is: 2 x 90s, 4 x 60s, 4 x 30s and 4 x 15s with the recoveries after each rep being the total time of the previous rep e.g. 90s after first rep, 90s after second rep, 60s after third rep etc! 😁 For the 90s, we run them at 5K pace. For the 60s, a little quicker than 5K pace, the 30s around 3K pace (pretty hard) and the 15s pretty much all out but not quite 😁 The session is great at
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Comment “5K” if want 40 5K sessions that have helped me reduce my 5K PB from 21:43 to 15:23 😁🚀 Here is 5: 1 - Mona Fartlek - My Favourite sessions that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 x 60s hard / 60s float 4 x 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! ✅ 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real in
86.5K views5 months ago
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Mona Fartlek - My Favourite session that lasts exactly 20 minutes if you do it correctly. The session is: 2 x 90s hard / 90s float 4 x 60s hard / 60s float 4 x 30s hard / 30s float 4 x 15s hard / 15s float A session that gets you used to different paces and usually shocks the body into improvements! ✅ 2. 6 x 1K at 5K pace with 2:30 rest! This is a tough one but will give you a real indicator of your 5K fitness. If you take the average pace of each rep, your 5K time shouldn’t be a million miles o
68.1K views5 months ago
FacebookHarry Lancaster - Running
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1 - 12 x 400m at 5K pace with 90s rest! An absolute classic and a classic for a reason. It’s tough, it’s brutal but highly effective at improving fitness and a session used by runners of all abilities, often on a track (although it doesn’t have to be!) 🚀 2 - The Mona Fartlek (my all time favourite) and a session I’ve done countless times over the years. Excluding the warm and cooldown it takes only 20 minutes, if you do it right. The session is 2 x 90s, 4 x 60s, 4 x 30s and 4 x 15s with the pac
68.3K views3 months ago
FacebookHarry Lancaster - Running
0:06
Your hear it time and time again. Keep your easy runs easy and your hard runs hard….and for good reason! 😁 The pros do it and so should we! ✅ When I’m coaching my athletes I don’t like to give specific pace targets for easy running because take me, for example. On a given day I could have a run at 5:15/K pace that feels like a breeze, I feel like I could go for hours and hours. And then another day, I could have a run at exactly the same pace of 5:15/K and feel horrendous 🤷🏻‍♂️ There’s many r
44.4K views5 months ago
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