THAT WAS TOUGH! Dealing with training and running motivation | Challenge Andy EP3 - The Running Channel

Aug 13, 2025

Intro: This is a quick summary of “THAT WAS TOUGH! Dealing with training and running motivation | Challenge Andy EP3” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Flexibility beats rigid planning: when a holiday disrupted his schedule, Andy kept running by staying relaxed and focusing on getting out the door.
Motivation comes from a clear purpose and accountability – reporting splits to a coach (Andy Hobbs) and sharing progress fuels consistency.
Mental health is a huge factor; embracing the ups and downs, and using runs as a mental reset, helps sustain long‑term training.
Simple, low‑impact sessions (easy runs, recovery runs, short intervals) are valuable when you’re fatigued or dealing with life stress.

Workout Example:

Warm‑up: easy jog + light strides.
Interval set: 3 × 3 min @ 8‑9/10 effort, 2 min easy, then 1 min @ 9/10 effort, 60 s recovery, 2 min recovery between sets.
Threshold: 2 mi at “threshold” pace (around 10K race pace, roughly 8–9 min per mile if you’re targeting a sub‑15 min 5K).
Recovery run: 5 mi easy, first mile ~8 min/mile, last 5 mi pick up to ~6 min/mile if feeling good.
Long run (optional): 10 mi steady/easy, no watch, enjoy the scenery.

Closing Note: Try the flexible interval + threshold session today, adjust the paces to match your own fitness in the Pacing app, and remember to stay accountable to a friend or coach. You’ll keep the motivation rolling and get stronger week by week!