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Why does you voice seem to like have little cracks in it, like it's computer generated? 😂😂 I know it isn't, but it's got this weird computer like crack every couple seconds in it.

165 beats per minute seems really low. I can maintain an average in the 190s for a full marathon. Does he have a really low max heart rate?

Is running fast useful outside sport?

Hi Doc, how can I get one for myself.

You're a joke, "trainer." If someone is capable of running 1:26 half marathon, then it DOES NOT NEED YOU.

Love the info bro How long do you need to running at this rate pace to see benefits And what's the basic minimum amount of weekly milage to see this as well

way to fast to follow

In your step tests and your workouts how long are the breaks you are taking to do the lactate testing?

I tried looking at your zone system and have a little confusion with your calculator, the instruction says I need to note the average HR in the final 20 minutes of the test, but the calculator instructs to input the "peak 20min HR". so, is the 100% LT HR (upper limit Z4) really the peak HR or the average HR of 20min test? thanks!

This is so off from cycling, cause if we do what’s called FatMAX output we do whatever what when it’s steadyli on a 1.3-1.7 nothing higher then 1.7 cause then u start changing to a tempo Burn where u burn more carbs, but over multiple hours this number will change. But that’s not enough training then u need a Z3 where its from 2.1-3.7 which is one of the biggest you got, then there’s threshold Z4 around 3.8-4.8 and that’s a LT2 while fatmax is an LT1 if you train those to with other trainings like sprint and even lower zone some z3 and exc u would lift everything slowly so over a year u could go from let’s say 200 watt fatmax LT1 to a 209LT1 while you LT2 is from 280 and now it’s 293LT2 which I sent anything bad, but I also know your running watts isn’t same as cycling watts

FWIW ... It is a big help to have an assistant and to have everything set out in an organized way. The process can be a bit fiddly -- dealing with the wiping, handling the strips, waiting for the results, getting set up for the next reading. And at the higher effort stages, this can be challenging and you are more likely to screw up, messing up your results. With an assistant, it's just wipe, stick, wipe, blot and off you go, leaving the busy work to your helper.

Love your videos Dr! i'm looking to deepen my understanding of running training philosophies and would love to know if there are any books you'd recommend for learning more about this. I already have a strong base of knowledge however really want to delve deeper into the sports science involved with fitness. Keep up the great work!

In the step wise curve test what would the stryd percentage of CP be for each zone? E.g. Step 1 is 88% step 2 is 90% etc

Are these the same as Glucose meters?

Just ordered my lactate meter 😅 The protocols are pure gold. Thanks for having this content free

Hey mate, are you still following the same diet approach after 4 years?

Loved this video!!

Nice video with interesting tips. I attempted sub-3 marathon three times in the last four years but always hit the "marathon wall" after 30k and had to slow down in the last third of the course, finishing between 3:05 - 3:07 ;-( It felt like my legs became incredibly heavy after the 30k or 33k mark. In the last attempt my choice of shoes was also a factor, my shoes were too small and I lost one big toenail, luckily it has grown back after 6 months. I want to try again in May 2025 in Helsinki, let us see if the long run workouts at marathon pace will make a difference ;-)

Interesting thoughts, that marathon zone three is where I am on long bike-rides hitting very long climbs. I often do a 25 minute zone 3 hill on 2,5 hour rides. It is hard, but I do recover from it in the 10 minute decline after that hill.

I've used Dr Wills 13week marathon race plan for my first and 2nd marathons (44yo). 2:56 and 2:58 - will be doing Boston in April. I cannot recommend it highly enough.

Great advice! I'm 33 and and I started running 10k's a few months ago. I ran 444 miles in 68 runs over the last two and a half months. My fastest 10k was 47 minutes and my fastest half marathon was 1 hour 46 minutes, but most 10k runs were about 57 minutes. I want to run a sub-4 hour marathon in the spring 🏃

"Wow, I never realized the importance of using seven zones for running until watching this video! The breakdown of each zone and how it can improve performance is eye-opening. Thanks for the valuable insights!"

Best thing was when running watches weren't around when you run with someone you had a normal conversation about life who honestly cares what zone other people are running in .

Sad face. My 10k is 43k. I got no chance

33 is yak pace

I can tell that you'll love Reebok Floatride Run Fast Pro. Too bad Reebok's Floatride series see no continuation except for the daily trainers.

Great video. Keep it up.

Great vid man, what do you think abt the 30 min threshold field test to determine your lthr?

Hey Dr Will good video! So your saying if I’m doing long run 16-18 miles and at end my Garmin says 149 average heart rate and it’s mostly in zone 3 green zone it’s ok if I’m trying run zone 2? As long as effort feels fine

Cool, easier and better and faster training, so more time and energy to go mountain biking. Win win

You can’t just use the zones in garmin out of the box. They must be customized based on RHR, Max HR, LT… so you can determine heart rate reserve.

Garmin has the option to use zones based on (percentages of) LTHR and let Garmin measure the LTHR. I use that and it feels like LT1 and LT2 are close to spot on. Lokking at my races (multiple distances) and the paces, heartrates and zones during those races, it looks spot on too. I want to do a lab test to define them more accurate before I start my next marathonblock, but for now I will keep on using these zones.

I find that Garmin power is useable in an interval workout but only when you have one of their footpods. Without this, there is too much lag. Unfortunately those foot pods have been discontinued :(

One thing i learned over almost a 2 years is that following strict zones is not the best approach. Why? Because when you are under fetigue your zones shift for 3-4 beats under because you are under a lot of stress. Also a lot of other factors can mess your zones like lack of sleep or stress from life or something dofferent. The best method is learning the effort, because thats where the magic happens. You start following your body which is the true effort gauge

Been waiting for new post!

What is your opinion if my peak week is 2 weeks out of the marathon? How can I taper well to ensure I have fresh legs on race day?

Thanks!

Great information thank you

I am 62 years and have mesuered pulse up to 175 recently . My zone 2 was lactatemeasured to be 126-146 bpm, which is 72-83% of max heart rate (or maybe I am wrong, maybe max might be 180?). I find it very hard to bike in zone 2 for 2 hours, after 1,3 hours I get tired and am drifting in to zone 3. So I think that I on my zone 2 rides should go at least one third of the time in zone 1. Is that a good plan? A 2 hour zone 2 ride for me is not long and easy. It is long and hard, pushing from the first meter all the way to finish. If it was a race i might perform better staying in high zone 1 a lot in the first hour because then I could go much faster the second hour.

Thanku so much 💓

Would this analyzing method also work with let's say 8x 3k with 3 minutes recovery?

Watched this video a heap of times , just did my first marathon and got 2:59:00 off only 40-50km a week with cross training but focussing on your workouts

Well I thought this was a really great video. Lots of practical advice :) that is heaps

zone 1 basically to me is just fast walk, so that means i shouldnt run at all? hmmm

Most people are too narrow minded to understand what your saying

Please , send the paper link

Cuz can you Taylor something 20 weeks out?

bro running in zone 1 was amazing, i sleep on zone 1

I highly doubt the scientific studies on zone 1 training. You're already at stimulus throughout everyday activities while on....zone 1. For most runners they're already operating at zone 1 for 23+ hours a day. EDIT- Just from this video alone, I'm going to stop watching this channel. Absolute QUACKERY

Hey guys just wondering i set myself a challenge to run a sub 3 hour marathon next October. I’m 29 can already run a sub 20min 5k I’m training 1 month. have never ran a marathon before the marathon I do run will be my first. Is it possible ?