Thanks James, looking forward to trying these. I am only experienced in interval training HIIT and Tabata style dealing in seconds rather than minutes. I've never tried VO2 Max run training, but really keen to see how I get on 😊
C A D E N C E ! I just got mine from 166 to 182 (with the help of a new watch). Got a sizable speed boost and even greater heart rate effect. Did 30k with heart rate of 155 instead of habitual 170 while still breathing through the same nostrils)) Hamstrings were on fire afterwards 😅
Hey James, first I wanted to let you know I found the video from an email you sent me. I love the channel and I recently for the BPR programm! So to the question- how does "building the engine" translates to trail ultra marathons where you can spend days in the mountain. You can't talk about target paces at all. What do you think should be done in training for 100K or a 100M race with lots of climbing? Should it be all about endurance?
Hi James, I'm preety new to running but I'm quite dedicated to improving my technique. Can I kick with my knee, so it's completely straight for a second or should I try to avoid such a movement? All the best
I’ve followed the 80/20 approach for the last 18 months, and have seen some small improvements. But this has been undone by a couple of periods (both about 1 to 2 weeks) where I couldn’t run through illness or injury. It is disheartening to find myself now back at the same fitness before I started this nearly 2 years ago. Will my aerobic fitness return quicker than before? At nearly 50 years old I don’t have time to spend another year or two making slow progress!
Depending on the injury, consider cycling or rowing for aerobic fitness maintenance. It's less specific but much better than sitting around. You can do significantly less volume to keep from making injuries worse at a maintenance level without losing fitness
@@wertacus Thanks. I walk everyday and have specific physio exercises to do twice per day, and I do non-impact training (swim, cycle, and weights). The cardio work though just doesn’t seem to maintain running fitness unfortunately.
@rubarb1275 well your heart won't shrink and your blood volume comes back pretty quick, so hopefully you'll be in good form much faster following your injury. Best luck!
Yes it will return quicker than before. As for improvements: do you do long intervals at threshold pace every week? Tempos are not enough: you'll remain stuck at the pace you're already able to run at. Hard long intervals are key. But they incur a higher risk of injury.
Great video. Something I'm struggling with though, I can run 5km+ comfortably at 6:00/km, with 5:00/km being my "race pace", and it feels pretty easy and aerobic, can keep a conversation going but it's obvious I'm working out. But my HR is ~160 which would be way over my zone 2. If I run at zone 2, so down below 140bpm (I'm 30) I am crawling, like 8:00+/km, so I've been doing Maffetone training so not going above 150bpm where I can run between 7-7:30/km. And yes this feels really easy, but this means there's a huge gap between zone II ish speed, and tempo speed. And how do I then do tempo/threshold training when 6:00/km feels really easy, but is wayyy above my zone II? The gap seems huge between zone II speed and race speed, and it's really hard to determine how fast I should be running for different types of workouts.
Isn't 4 minutes at "max 10 minute effort" a very hard interval? I'm currently training for a 17.30 5k, with my hardest training being 6x 1k. Your suggestion would mean my VO2 max intervals would be faster than my 5k speed, but also longer intervals. That's a killer
Pretty sure that’s what he’s saying. Blast it out for 4 minutes straight. Yes, it’s very hard. Definitely faster than your 5k speed. It sucks. My least favorite kind of training.
I'm 49 yrs old and use a Garmin Fenix 7...I wonder if my VO2 max level will jump up when I hit 50yrs old? My VO2 Max is currently 47 and has on,y just teacher "excellent"....
I've been told recently by a high level biomechanics coach that when I race my arms dont come down and cross the midline of my body at the same time that my foot on the same side strikes and my hip drops. Apparently my arm swing is slightly delayed. How important is this for running economy as I have been working hard recently to fix this?
You said that an 8 out of 10 is an effort you can maintain for max of 10 minutes? Isn't 8-9 RPE the recommended effort for a 5k race? So the max most people should be able to hold that should be 20-30 minutes, right?
Doing intervals at 5k race pace is actually more like a lactate threshold session but this is splitting hairs (and the session will definitely increase your vO2max)
I have always thought of effort as the entirety in that it is pace + duration. So if you can sustain 3:30 for 10 minutes and you run at 3:30 for 10, that would be 10 RPE. But if you ran 3:30 for 5, that might be 7-8 RPE. Like in lifting, say 8x225 lbs is 8-9 RPE, that is looking at the effort of the entire 8 reps. If you just do 1 rep of 225, obviously that wouldn’t be 8-9 RPE/effort.
I believe the goal is to not exceed zone 2 for the entire run. At least according to folks like Peter Attia. The idea is that once your lactate levels build beyond those in zone 2, the mitochondria building benefits, etc. are no longer the same as zone 2. It can be so hard to stay in zone 2 tho.
I don’t get lactate threshold. What am I looking for to tell me I’m approaching it without exceeding it? If I manage to run well in zone 4, should I push through into zone 5 looking for the threshold? There’s no way I can afford lab testing so I need an intuitive sense of where it’s at (like conversation pace for zone 2).
I think "comfortably hard" is the tag line, because in principle you're clearing your lactate. I get really warm ans sweaty working around that pace, and it's kind of a pace you feel like you can hold for a long time, but don't want to. A common LT test is an all out steady state 30 min time trial. Average heart rate the last 20 minutes is about your lactate threshhold heart rate.
This is a very misleading content. Zone 2 for most beginner runners and even recreational runners if based on HR is basically walking pace, which puts loads of stress on tendons, etc. If you want to run faster, then DO LONG RUNS of at least 1H (but ideally more than that) to improve endurance and interval sessions & tempo to improve speed and threshold. Don't run based on HR cause it is not a very reliable, as it depends on too many factors such as sleep, hydration, temperature, etc. Run based on pace or power zones are accurately measurable.
im new to running i started this week, today i did 6k and woke up at 6am to do it, but i dont have shoes to run in so i have been running in crocs and im not sure if its actually that important, but if someone could lmk that would be appreciated
If you're interested in the science behind the research I mentioned, I've linked to a document containing references in the description of this video!
I am absolutely loving the content on this channel. Thanks again!!
Glad you enjoy it! Thank you for the support :)
This video is so accurate, my 5K time is 22min yet marathon time is 4hr17. Thanks for the training tips
Do you run the whole marathon? Or walk at times?
Hi James!
Great presentation, you're great when you're talking to the camera like this.
Thanks, Iain! I'm pleased to hear you enjoy the format :) Thanks for the support.
Loving all the recent videos James. It’s just what I’ve been needing
Thanks James, looking forward to trying these. I am only experienced in interval training HIIT and Tabata style dealing in seconds rather than minutes. I've never tried VO2 Max run training, but really keen to see how I get on 😊
Thanks James,love the content,will be doing your examples especially the VO max.
Excellent summary of all important items
C A D E N C E ! I just got mine from 166 to 182 (with the help of a new watch). Got a sizable speed boost and even greater heart rate effect. Did 30k with heart rate of 155 instead of habitual 170 while still breathing through the same nostrils)) Hamstrings were on fire afterwards 😅
Hey James, first I wanted to let you know I found the video from an email you sent me. I love the channel and I recently for the BPR programm!
So to the question- how does "building the engine" translates to trail ultra marathons where you can spend days in the mountain. You can't talk about target paces at all. What do you think should be done in training for 100K or a 100M race with lots of climbing? Should it be all about endurance?
Hi James, I'm preety new to running but I'm quite dedicated to improving my technique. Can I kick with my knee, so it's completely straight for a second or should I try to avoid such a movement? All the best
I’ve followed the 80/20 approach for the last 18 months, and have seen some small improvements. But this has been undone by a couple of periods (both about 1 to 2 weeks) where I couldn’t run through illness or injury. It is disheartening to find myself now back at the same fitness before I started this nearly 2 years ago. Will my aerobic fitness return quicker than before? At nearly 50 years old I don’t have time to spend another year or two making slow progress!
Depending on the injury, consider cycling or rowing for aerobic fitness maintenance. It's less specific but much better than sitting around. You can do significantly less volume to keep from making injuries worse at a maintenance level without losing fitness
@@wertacus Thanks. I walk everyday and have specific physio exercises to do twice per day, and I do non-impact training (swim, cycle, and weights). The cardio work though just doesn’t seem to maintain running fitness unfortunately.
@rubarb1275 well your heart won't shrink and your blood volume comes back pretty quick, so hopefully you'll be in good form much faster following your injury. Best luck!
Yes it will return quicker than before. As for improvements: do you do long intervals at threshold pace every week? Tempos are not enough: you'll remain stuck at the pace you're already able to run at. Hard long intervals are key. But they incur a higher risk of injury.
Well proved things ❤
Great video. Something I'm struggling with though, I can run 5km+ comfortably at 6:00/km, with 5:00/km being my "race pace", and it feels pretty easy and aerobic, can keep a conversation going but it's obvious I'm working out. But my HR is ~160 which would be way over my zone 2.
If I run at zone 2, so down below 140bpm (I'm 30) I am crawling, like 8:00+/km, so I've been doing Maffetone training so not going above 150bpm where I can run between 7-7:30/km.
And yes this feels really easy, but this means there's a huge gap between zone II ish speed, and tempo speed. And how do I then do tempo/threshold training when 6:00/km feels really easy, but is wayyy above my zone II? The gap seems huge between zone II speed and race speed, and it's really hard to determine how fast I should be running for different types of workouts.
Isn't 4 minutes at "max 10 minute effort" a very hard interval? I'm currently training for a 17.30 5k, with my hardest training being 6x 1k. Your suggestion would mean my VO2 max intervals would be faster than my 5k speed, but also longer intervals. That's a killer
Pretty sure that’s what he’s saying. Blast it out for 4 minutes straight. Yes, it’s very hard. Definitely faster than your 5k speed. It sucks. My least favorite kind of training.
I'm 49 yrs old and use a Garmin Fenix 7...I wonder if my VO2 max level will jump up when I hit 50yrs old? My VO2 Max is currently 47 and has on,y just teacher "excellent"....
I've been told recently by a high level biomechanics coach that when I race my arms dont come down and cross the midline of my body at the same time that my foot on the same side strikes and my hip drops. Apparently my arm swing is slightly delayed. How important is this for running economy as I have been working hard recently to fix this?
You said that an 8 out of 10 is an effort you can maintain for max of 10 minutes? Isn't 8-9 RPE the recommended effort for a 5k race? So the max most people should be able to hold that should be 20-30 minutes, right?
Yeah I’m gassed after a 8-9 effort 5k
Yeah but 5k at race pace isn’t something you should be doing every week. Too intense
Doing intervals at 5k race pace is actually more like a lactate threshold session but this is splitting hairs (and the session will definitely increase your vO2max)
I have always thought of effort as the entirety in that it is pace + duration. So if you can sustain 3:30 for 10 minutes and you run at 3:30 for 10, that would be 10 RPE. But if you ran 3:30 for 5, that might be 7-8 RPE. Like in lifting, say 8x225 lbs is 8-9 RPE, that is looking at the effort of the entire 8 reps. If you just do 1 rep of 225, obviously that wouldn’t be 8-9 RPE/effort.
@rexdub1040 but, parkrun!
For low HR training - Do you target the "average" heart rate of your run in zone 2 or the ENTIRE run not exceeding zone 2?
I believe the goal is to not exceed zone 2 for the entire run. At least according to folks like Peter Attia. The idea is that once your lactate levels build beyond those in zone 2, the mitochondria building benefits, etc. are no longer the same as zone 2. It can be so hard to stay in zone 2 tho.
I don’t get lactate threshold. What am I looking for to tell me I’m approaching it without exceeding it? If I manage to run well in zone 4, should I push through into zone 5 looking for the threshold? There’s no way I can afford lab testing so I need an intuitive sense of where it’s at (like conversation pace for zone 2).
I think "comfortably hard" is the tag line, because in principle you're clearing your lactate. I get really warm ans sweaty working around that pace, and it's kind of a pace you feel like you can hold for a long time, but don't want to.
A common LT test is an all out steady state 30 min time trial. Average heart rate the last 20 minutes is about your lactate threshhold heart rate.
@@perman07 can I just ask what you mean by 'all out steady state'. Thank you.
Here from an email
This is a very misleading content. Zone 2 for most beginner runners and even recreational runners if based on HR is basically walking pace, which puts loads of stress on tendons, etc. If you want to run faster, then DO LONG RUNS of at least 1H (but ideally more than that) to improve endurance and interval sessions & tempo to improve speed and threshold. Don't run based on HR cause it is not a very reliable, as it depends on too many factors such as sleep, hydration, temperature, etc. Run based on pace or power zones are accurately measurable.
im new to running i started this week, today i did 6k and woke up at 6am to do it, but i dont have shoes to run in so i have been running in crocs and im not sure if its actually that important, but if someone could lmk that would be appreciated