The Most Effective Endurance Training Method - The Science Explained
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- เผยแพร่เมื่อ 23 ก.ย. 2024
- What training intensity distribution shows better results? This video discusses the current evidence surrounding threshold, polarised, and pyramidal training models commonly used by endurance athletes. The small evidence-base of this topic remains an issue with regards to establishing a confident consensus, and therefore future videos are planed once more evidence emerges.
Disclaimers:
To Know Sport is not a doctor or a medical professional. Before starting any new diet and/or exercise program please check with your doctor. Use of this information (in the video) is strictly at your own risk. Any recommendations made are not intended to diagnose, treat, cure, or prevent any disease. The content in the video is for educational and informational purposes regarding the scientific evidence base on exercise and nutritional topics for healthy adults. To Know Sport will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness, or death. Science is frequently based on average results, therefore due to person-to-person variability, individual results are not guaranteed and may vary.
References
Stöggl, T. and Sperlich, B., 2014. Polarized training has greater impact on key endurance variables than threshold, high intensity, or high volume training. Frontiers in physiology, 5, p.33.
Hydren, J.R. and Cohen, B.S., 2015. Current scientific evidence for a polarized cardiovascular endurance training model. The Journal of Strength & Conditioning Research, 29(12), pp.3523-3530.
Stöggl, T.L. and Sperlich, B., 2015. The training intensity distribution among well-trained and elite endurance athletes. Frontiers in physiology, 6, p.295.
Gordon, D., Wightman, S., Basevitch, I., Johnstone, J., Espejo-Sanchez, C., Beckford, C., Boal, M., Scruton, A., Ferrandino, M. and Merzbach, V., 2017. Physiological and training characteristics of recreational marathon runners. Open access journal of sports medicine, 8, p.231.
Seiler, S., 2010. What is best practice for training intensity and duration distribution in endurance athletes?. International journal of sports physiology and performance, 5(3), pp.276-291.
Milanović, Z., Sporiš, G. and Weston, M., 2015. Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO 2max improvements: a systematic review and meta-analysis of controlled trials. Sports medicine, 45(10), pp.1469-1481.
Bacon, A.P., Carter, R.E., Ogle, E.A. and Joyner, M.J., 2013. VO 2 max trainability and high intensity interval training in humans: a meta-analysis. PloS one, 8(9), p.e73182.
Kenneally, M., Casado, A. and Santos-Concejero, J., 2018. The effect of periodization and training intensity distribution on middle-and long-distance running performance: a systematic review. International Journal of Sports Physiology and Performance, 13(9), pp.1114-1121.
Neal, C.M., 2011. Training intensity distribution, physiological adaptation and immune function in endurance athletes.
Kenneally, M., Casado, A., Gomez-Ezeiza, J. and Santos-Concejero, J., 2020. Training Intensity Distribution analysis by Race Pace vs. Physiological approach in World-Class middle-and long-distance runners. European Journal of Sport Science, (just-accepted), pp.1-23.
Plews, D., Polarised to Pyramidal Training Intensity Distribution: The Principle of Specificity is Key. Available at: www.trizone.co...
I recommend the book 80/20 running to anyone trying to know more about the subject-its a quick read
That book got me started. I am about 5 months in. My garmin vo2 went from 40 to 46 so far
Awesome... thanks for the tip
80/20 is stil a lot 😅, also depeands on your Total volume
Can I apply that to indoor cycling? It is not safe in MX to go outside
Who is the author??
After watching your video, I was very convinced that this might actually work, so I tried this out and designed a 1-month training plan based on your explanations. I am not a very experienced runner, I was averaging maybe around 30k/week that time. The high intensity parts (~25%) were in the form of two interval training sessions per week (X times 500m/1000m) and the rest (~75%) was simply slowly jogging. I increased the mileage by 10% every week (30/33/36/40). I ran a half-marathon before and after the 4 weeks of training (one week recovery after the training block). The results are amazing: I could lower my half-marathon pace from 4:54/km to 4:25/km, which I find very impressive. Thanks for your video and for inspiring me! I really loved the scientific approach and after testing it out "in real life", I am even more convinced, that this is a great method! Hope my case can show some people that this is actually worth trying.
can you describe that training planin more detail? I'm trying to make some training plans like that myself (though I've never tried making one for a half marathon). what was each day of training like?
Thanks for the comment, looking forward to give it a try :D
omg!!! I can’t wait to do the same!!! Thanks for the info
Anecdotal example for an intermediate 5k....I ran mostly zone 2 mileage 80% of the time and the remaining 20% was balls to the walls run at my max pace, and I shaved a full minute off my 5k time....
I think the body needs the active recovery and rest.
BTW, powerlifters actually train in a similar fashion....most of their training is high volume. They try to hit their PR on the platform.
Great work dude!
One other point to add to this video (great video) for anyone who is looking to follow something similar. This does not take into account in the weekly volume that you will likely (for a 5x 1k workout) need to do a proper warm up and cool down, this should be anywhere between 2-3km (or 10-15min each). One other thing to keep in mind for longer runs on Sundays is that intensity is very important, sometimes HR is not everything. Over time there is something called "cardiac drift" meaning that into the area of 1h30min-2h the heart rate will steadily increase likely due to environmental factors like heat and dehydration. There isn't only one way to do it but being mindful of how your body feels on the day to day is equally as important as training structure. Happy running
For cool downs, there is no substantial body of scientific literature that says it's necessary. It's just a common practice, more like a tradition in the running community, that's been upheld without much question. The best reasoning I heard was after workouts (high intensity) which makes sense. But cool downs after easy runs (i.e. 80/20 method)? Relatively pointless. If anything, I'd argue stretching would be more beneficial after any type of run.
@@TickleMeElmo55 he said after an intense workout. It isn’t necessary for easy runs because they essentially are just a long cooldown. Warming up is definitely important for speed days though
Very correct
🔝🔝💪🏻
@@benanastasoff8980 No, the evidence even says it's not necessary for harder efforts. It's essentialy just extra mileage, so it does have some benefits for endurance based on that, but nothing else.
Aerobic training is crucial, I didn't train my aerobic most of time as weren't paying attention and just running too hard (170bpm) so I was always training anaerobic as my anaerobic threshold is 159. I now started running between 139-149bpm to train my aerobics, it's so bad I have to almost walk to keep my heart rate this low, quite eye opening. So most people just running for health probably aren't training their aerobic health. I do slow easy runs now up to 8 miles most days, and then one harder threshold run/intervals.
So if you run so its actually a challenge it doesn’t boost any stats? Tf do I have a body for then if it can’t even supercompensate in any meaningful way!?
Analysis of the routines followed by professional athletes would make for a great watch.
You and most of us cannot and will not train like this extreme group people constantly try to compare themselves to..
Percentage of time vs percentage of distance is an important distinction that I don't see made a lot. In zone 3 you'll obviously run significantly more kilometers in the same amount of time than in zone 1. It'd be interesting to see how % of distance and % of time compare.
Seiler actually based his percentages on days -- so if today's run included any high-intensity running at all it was a high-intensity day. I believe I heard a podcast where he was a guest where he stated that by time division it would be more like a 90/10 split.
@@runknerd You "believe", or you KNOW? WHICH IS IT CRETIN? 🤣👌
This is why cyclist train by time and power. 100 flat miles vs 100 all downhill miles vs 100 uphill miles are radically different training loads.
This can only be done when you have decent weekly mileage. For someone just starting out and has never run let's say a 5k before, it won't work. My zone2 pace in the very beginning was 9:41min/km(15min/mile). There's no way someone can jog that slow with horrible form and not get injured. Get your mileage up at first without worrying about all this and just run. Once your 5k pace drops to sub 8min/km or 7min/km start incorporating this. Also, your heart rate will spike very high when you starting running after a long time/break. It's totally normal. Just keep at it you can do it!
Great note, Thank you for mentioning. I am just starting out. I will keep this in mind.
As he kind of outlined, it all depends on the race distance you are training for and where in the season you are (ie months from goal race). But either way, a middle distance runner would do less mileage and more intensity than a marathoner so even though training for both has similarities, the different demands of these disciplines require markedly different training. I'm a big believer in heart rate training mainly because it is ideal for keeping you within a range of exertion so that you don't over cook your training and are much less likely to get injured. Of course, you would not use HR if you were going on a race pace run or intervals but for all the rest of your training - easy, long, and tempo runs - HR is a great way to keep you from going too hard and wrecking your training plan.
It's never about one specific session, it's about the training program as a whole. If you miss two full weeks through injury in the middle of a 12 week program to go for a PB then you might as well forget about it and regroup for another race. Often, an injury during an interval session or race pace run has its roots in needlessly overcooking the lesser intense runs on a regular basis - it all adds up to push you over the edge. HR training to temper your intensity on those slower runs (especially when you are feeling great!) can save you from this heartache.
This is by far the best "running-training-video" i've ever seen.
Fantastic that's clear , synthetic, practical and scientific based.. What a work man ! Can't wait for the futurs videos. Cheers from France, and thank you for your amazing work !
Great video! I like how you simplified the whole thing.
Around 2 months back I heard about the 80/20 easy runs split and HR training method. I tried it and it's working magic for me. Infact all my life I was told that easy runs was for old people and those who can't run so I actually never ran an easy run.
I'm not a complete beginner but I've been very inconsistent. Only recently, I finally decided to be Consistent, fking Consistent! coz I got tired of sucking at it I guess ;)
But I simply started without any research, mostly to avoid procrastinating again. Was a mess as I ran based on my mood from zone 2 to maxing out. Barely managed 4-6km and had to rest every other day due to burnout.
When I finally tried out the so called easy runs that supposedly every elite endurance runner does, my distance increased to 8km immediately. That run was life changing as I never felt so nice after a run. I didn't even need to rest so I went the whole week, then the next week too.
Ran a half marathon the 3rd week for the first time in my life. After a day of rest got back to 8km for another week and then 14km for the next.
Found that I was pushing myself so dropped to 12km. And now, I'm comfortably doing 12 everyday without rest. My warm up and cool down session is strict so that might be what helped me adapt so quickly to my distance pretty much tripling in 2 months.
That said, it's just easy runs currently as I want to build my aerobic base and get my body used to running daily. Not to mention, my progress is probably too fast so don't want to burden myself with anything else.
After about 3 months which should be my 6th month of consistent running, I'm planning to incorporate some zone 3 again, likely going with the polarised split.
Well, just wanted to say Thank you. There are many people who live under a rock their whole lives, some like myself are still in some prehistoric iceberg. So accidently coming across videos like these can often be life altering.
Those that are well-researched and explained in simple terms, even moreso.
Almost word for word what I experienced. Had severe injury issues for forever and was able to run 30min to 1h per week. Then finally went for an actual easy(10min/km) run with heart rate in zones 2-3 instead of 4-5 and two weeks in I ran my first ever half marathon. In total 5h 30min week.
On my third week now and did 9k easy and some shorter runs already. I'll take 4th week a little easier just in case.
Bro, its like the same situation with me. I could barely run 5k and the day after i would feel so beaten but easy runs saved me from very bad shin splints and it band syndrom.
Easy runs are the foundation to long distance running
Great content. First of all it should be noticed that we know 3, 5 and also 7 Zone systems. You used 3 zones, great. But many others use Z1-Z5.
That is a good point. I use the 1-5 just because that’s what garmin uses. I saw the thumbnail photo and thought, “no zone 4-5!”, but obviously just a different system
I was wondering why he only had 3 zones instead of 5.
Always have to be careful on how to apply this to your specific case though. A beginner runner and sedentary person will have a very difficult time maintaining HR in Zone 1, unless they just walk for well over a month and then jog very slowly for a couple months after.
I started running a few months ago and I doubt I would have ever progressed so much if I had followed this method. Following advice from somewhere else, I started running aiming to stay bellow 150 hr (max hr is 184). My easy runs were very slow, around 8:30-8:00/km in my first month.
3 months after, my easy runs are around 6:30/km, and I can do over 20km at that pace. I did a full out 5k in my first week of running, which was about 34 minutes, 3 months later I'm running sub 23 in my latest parkrun, which I do every 3 weeks.
Now that I have small race experience and a little more endurance, I base all of my runs on pace and projected pace, although still try to maintain my average HR for easy runs bellow 150 and still pay attention to it on all types of runs.
All this to say that, you can definitely work with HR but not by itself, especially if you're not already very fit and in good shape, this will probably slow your progress by a lot.
May i ask how often and for how far you are running when training?
I startet about the same 3 months ago, but I am nowhere near your improvement 🤔 (just down to 29min 5k)
@@GotchARABBIT I started with 2 runs a week, elliptical twice a week and some kind of strength training once or twice a week (sometimes I overlap these and do them on the same day). I increased it to 6 runs a week over 3/4 months, elliptical and strength training once a week. My peak last summer was 65 km of running in a week. Usually 3 easy runs, 1 long easy run, 1 intervals run (sometimes on the track) but not every single week but at least twice a month, depends on how I'm feeling and if I'm training for something; and 1 tempo or threshold run. I also do yoga sometimes, often on my day off, that is focused more on the hips. I think running as often as you can is better running longer but not as often, but have at least one day off where you might do some very light activity, if you want. As a beginner, it's hard to stay on zone 2 the whole on your easy runs, like most recommend, but in my opinion, it's okay to do your easy runs on zone 3, as long you don't get too close to zone 4, but do try to get to zone 2 on your easy runs overtime, once you're a little faster. I think it can be important to have sort of a plan, like knowing what kind of distances you wanna train for at least, so you can adapt to what kind of runs and workouts you do. Also, if you need a break or feel like you need to reduce your mileage, do it, it's better getting burning out or getting injured. I reduced my mileage by half in the last two months as I'm not training for anything and needed more rest, and I'm now slowly increasing it again.
Thanks for sharing your experience. I’ve been gradually getting into running for the last 6 months, but ive almost entirely been running Zone 3 (180bpm+ when my max HR is probably around 200 ish. Im 28 years old).
After watching various YT videos I’ve now learnt I need to be doing most my running at low HR. Started about a week ago and genuinely have to run just faster than walking pace (8:00-8:30 per km) to keep my HR below 150bpm. It’s really shocking to me and I’m finding it hard to adjust to because at Parkrun I can run in just under 26 minutes, but that’s with an average HR of probably 185bpm. So to now train at a wayyyyy slower pace feels really bizarre.
So thank you for sharing your experience that after a couple of months you do indeed improve speed whilst keeping HR below 150 👍
Injury free> slow progress
In cycling you have the benefit of a power meter.
I was going to comment how good this video was but realised i already did a year ago. Please make more on this topic!
This is the right type of channel.
This is very good advice! Great video. One thing: When in doubt, do less. Consistency is key, if you over do it and get injured, the consistency is gone and so are the results. I repeat, when in doubt, do less. I found this out the hard way, many times, sadly. It took a few years of ultra running and too many injuries to jog the brain into some sense.
Thanks. I really needed to read this after dealing with so many injuries from overuse.
Love the way you cover Sports Medicine and Exercise Physiology 👌🏻 I understand you must be busy pursuing your PhD but would really appreciate if you continued making such videos regularly!!
Hey I absolutely loved this video! Did you ever end up posting that video about the relationship between training volume and endurance performance?
Yes I would love to see this!!
Thanks for this video, makes alot of sense now.. I feel like I've beeing doing 80% of my runs in level 2 and the times weren't improving.
Thanks for this, I've seen a lot of videos like this but it's easy to get lost in the numbers. I found your video very clear and very nicely explained. I've always favoured the polorized approach leaning towards a pyramid near to races to it's nice to have that validated and makes a lot of sense, just like your video.
😊😊😊😊😊😊😊😊😊😊😊😊😊😮
Really interesting video. Glad I stumbles across the channelled. Now subbed and off to watch the rest of them!
This video provides golden information. Thank you!!
Very high quality video 🙌, especially for a young channel
Very clear, informative and practical advice that I will be bringing to my training. Thank you.
I've always been an advocate of Dr Michael Greger's quote "what does the say". That's where you know what's effective and what's not. ✌️
I sprinted in college. Our workouts were the opposite. I spent most of my training in zones 2-3.
Makes sense, would you mind giving me example workouts for different times in the season? How much miles did you hit in a week you say? Did you sprint everyday?
Well that’s sprinting, not endurance training
zone 2 and 3 is sprinting?
@@KrazyKrzysztof The guy literally said he sprinted in college, thus the remark about sprinting vs. endurance training. Are you stupid or something?
@@molder2233 u offered absolutely zero addition to this discussion. Out you go
I love the piano background music and great information too
AN EXTREMELY ACCURATE AND WELL-DONE, WELL-DEVELOPED CONTENT AND RESEARCH SUMMARIZE IN LESS THAN 10 MINUTES. LOOKING FORWARD TO YOUR FUTURE VIDEOS.
Been struggling a bit to plan my endurancetraining, this was VERY helpful! Thank you🙏😊
Good video with facts, research and beeing well-spoken.
The Ingebrigtsen brothers run 25-30% of the training in the threshold zone, 6 session per week (3 days with double threshold sessions) .1 session in zone 3. The rest in zone 1
Burnout incoming then
@@rotation-y2n They constantly measure their lactate levels aswell to make sure they wont burnout. It's kinda freaky, but my goodness, they run real fast.
@@maxlind2942 just don't show this to Dr Steven Seiler 😂
@@maxlind2942 2 interval sessions a week has been shown to be optimal but at their level they should be playing around with block periodisation
In the Ingebrigtsen's own words: They usually have 2 days per week with double threshold runs, one in morning and one in evening, so four threshold runs per week is probably more accurate. They also do at least one hill repeat run per week, like 200 meter hill repeats. And they probably usually do some speed training like 100-400 meter repeats at least one time per week. The rest is "easy" running. They measure lactate on threshold or faster sessions so to not go over. Jakob says their typical week is 182,5 km. He says that the high volume threshold model is how they train and is the reason for their success. He also says that the reason for them measuring lactate is that they have to prevent burnout when training high volume. He doesnt recommend measuring or being that afraid of going over threshold if you train lower volume, which he describes as under 140 km. This is based on his own words in last interview with him on the norwegian podcast " I det lange løp". Henrik Ingebrigtsen has given same explanations in same podcast. earlier. This is very similar to what top marathon runners do, most training in easy to medium zone, about 10-25% around tempo/threshold and some speed sessions. Marathon runners also do more of their training in marathon tempo, which is slower than threshold. Then again their easy sessions are at 3:15-4:00 pace, so not normal easy. 😂
I always wondered why the military had so much marching....it all makes sense as it builds up that cardio base
The military, and more specifically the Infantry, marches a lot to build the resilience necessary to march a long way. It’s not cardio base.
I second Mudges comment, it's more to build mental fortitude and just embracing the suck.
it's primarily about instilling discipline and unit cohesion. been there, done that.
Its done to fuck with you, not cardio.
This channel needs more subs
Man, this really cleared some things up. I'll make a weekly training schedule based on this video, thanks in advance!
I answered and said, "If I have found favor in thy sight, O Lord, show this also to thy servant: whether after death, as soon as every one of us yields up his soul, we shall be kept in rest until those times come when thou wilt renew the creation, or whether we shall be tormented at once?" 76 He answered me and said, "I will show you that also, but do not be associated with those who have shown scorn, nor number yourself among those who are tormented. 77 For you have a treasure of works laid up with the Most High; but it will not be shown to you until the last times.
78 Now, concerning death, the teaching is: When the decisive decree has gone forth from the Most High that a man shall die, as the spirit leaves the body to return again to him who gave it, first of all it adores the glory of the Most High. 79 And if it is one of those who have shown scorn and have not kept the way of the Most High, and who have despised his law, and who have hated those who fear the Most High -- 80 such spirits shall not enter into habitations, but shall immediately wander about in torments, ever grieving and sad, in seven ways.
81 The first way, because they have scorned the law of the Most High. 82 The second way, because they cannot now make a good repentance that they may live. 83 The third way, they shall see the reward laid up for those who have trusted the covenants of the Most High. 84 The fourth way, they shall consider the torment laid up for themselves in the last days. 85 The fifth way, they shall see how the habitations of the others are guarded by angels in profound quiet. 86 The sixth way, they shall see how some of them will pass over into torments. 87 The seventh way, which is worse than all the ways that have been mentioned, because they shall utterly waste away in confusion and be consumed with shame, and shall wither with fear at seeing the glory of the Most High before whom they sinned while they were alive, and before whom they are to be judged in the last times.
88 "Now this is the order of those who have kept the ways of the Most High, when they shall be separated from their mortal body. 89 During the time that they lived in it, they laboriously served the Most High, and withstood danger every hour, that they might keep the law of the Lawgiver perfectly. 90 Therefore this is the teaching concerning them: 91 First of all, they shall see with great joy the glory of him who receives them, for they shall have rest in seven orders.
92 The first order, because they have striven with great effort to overcome the evil thought which was formed with them, that it might not lead them astray from life into death. 93 The second order, because they see the perplexity in which the souls of the unrighteous wander, and the punishment that awaits them. 94 The third order, they see the witness which he who formed them bears concerning them, that while they were alive they kept the law which was given them in trust. 95 The fourth order, they understand the rest which they now enjoy, being gathered into their chambers and guarded by angels in profound quiet, and the glory which awaits them in the last days. 96 The fifth order, they rejoice that they have now escaped what is corruptible, and shall inherit what is to come;
and besides they see the straits and toil from which they have been delivered, and the spacious liberty which they are to receive and enjoy in immortality. 97 The sixth order, when it is shown to them how their face is to shine like the sun, and how they are to be made like the light of the stars, being incorruptible from then on. 98 The seventh order, which is greater than all that have been mentioned, because they shall rejoice with boldness, and shall be confident without confusion, and shall be glad without fear, for they hasten to behold the face of him whom they served in life and from whom they are to receive their reward when glorified.
99 This is the order of the souls of the righteous, as henceforth is announced; and the aforesaid are the ways of torment which those who would not give heed shall suffer hereafter." 100 I answered and said, "Will time therefore be given to the souls, after they have been separated from the bodies, to see what you have described to me?" 101 He said to me, "They shall have freedom for seven days, so that during these seven days they may see the things of which you have been told, and afterwards they shall be gathered in their habitations."
102 I answered and said, "If I have found favor in thy sight, show further to me, thy servant, whether on the day of judgment the righteous will be able to intercede for the unrighteous or to entreat the Most High for them, 103 fathers for sons or sons for parents, brothers for brothers, relatives for their kinsmen, or friends for those who are most dear." 104 He answered me and said, "Since you have found favor in my sight, I will show you this also. The day of judgment is decisive and displays to all the seal of truth. Just as now a father does not send his son, or a son his father, or a master his servant, or a friend his dearest friend, to be ill or sleep or eat or be healed in his stead, 105 so no one shall ever pray for another on that day, neither shall any one lay a burden on another; for then every one shall bear his own righteousness and unrighteousness." .....2 Esdras 7:75
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Excellent presentation of training zones.
Great video 👍👍👍
A point on race pace %.
I do a lot of indoor rowing and a lot of programmes work off race pace for your 2k time. Lots of people report back that they have had good improvements working off this system.
I do think I a lot of newer rowers use this program and the more experience (from my experience and talking to others) tend to drift towards doing more zone 1 training and high intensity intervals.
❤ long run twice a week and tempo of 400,600 and 800s Then introduce strides at each session- 150 mtr
This is an awesome digestion of the scientific evidence into something we can do - tomorrow. Great job!
Like your content but could you please lower the volume of your background music…it’s highly distracting/disruptive. Keep doing videos but just wanted to give you some feedback :)
There's so much more to training than volume of intensity distribution. But for the purpose of volume of intensity distribution, this is still an interesting video. Thank you for this video.
Thanks a ton for the clear and detailed and SCIENTIFIC explainations, loved it !
Very good video. Interesting was the distribution of the running pace (04:53) as a maybe better training principle. This is basicly a training by power (Watt) which is widly used in cycling ....
Polarized training really helps make sure you stay in love with the sport. Once you get bored with long slow distances, you have crazy hard intervals to look forward to and maybe a group ride to try and break away from, but won’t get too burned out by not doing it more than two or three times a week.
Interesting! Right now i was doing around 30% Z1, 60% Z2 and 10% Z3, think i should shift some km from zone 2 to zone 1
I do about 60-80% in Z1, 0-20% in Z2 and 20% in Z3. I very rarely run in Z2 yet I beat my PBs after nearly every training block 🤯
Wacthing from brazil. Great explanation!!
Beautiful music thank you but I noticed someone talking in the background that was very distracting
I decided to not include Zone 2 anymore. I only run about 25 miles per week for now, however, I want to get that up gradually to at least 40 miles. Of the 25 miles, roughly half are in Zone 1 for a long slow easy run. The other half are very fast on hills and flat surfaces.
I have watched and bookmarked this video. Since then, I've used it for checking my sound and every time I do it, I get immense pleasure of the starting line "Dear scholars".
Really liked this video. I was on a hunt for actual evidence-based information on heart rates, instead of people just saying "MAF says" or coaches asserting things, and it took a while to find this one.
Congratulations on getting past MAF, many people waste a lot of good training time in that cult
20% of sessions (not of milage) should be in zone 3 in polarized training. See Seiler. That equates to about 7% of milage. Using 20% for milage instead of sessions, you end up running more than neccesary to improve, probably won't recover in time for the next zone 3 training and increase injury risk.
Clear and concise, not like many other videos on the subject. Thanks!
Wrong...
10 k in 45 minutes I’m on the wrong channel 😅
That's about 8.3mph for 45 minutes. An elite marathon runner does an average of 13mph for a little over 2 hours (on asphalt pavement rather than on a treadmill.)
@@doublevision5465 that’s crazy
😂
I think threshold training is the best one and ill explain why.
Im from Norway and we have some great athletes like Jakob ingebrigtsen who is mabye the most talented middle and long distance runner of all time. And you guessed right, he uses threshold training! He uses the Norwegian method which was developed by Marius Bakken, a curious man that did over 5000 lactate blood samples of himself during his career, he states this in a running podcast "i det lange løp" in the long run in english "The speed that wich you can hold at your anaerobic threshold always trumpf running economy at a given pace" You can train in zone 3/hard intervals near race pace for 1500-10000m runners as much as you want, the only thing you get from it is great running economy at that exact pace and tired legs. I dont think polarized training is bad, but when your main focus is to do the majority of training in zone 1 and do most of your interval training in zone 3, you will raise your lt 1 from the zone 1 training, but you will dont get the same benefit of raising your lt 2 at a fast rate and do lots of training at the intensety that does this the best, and you guessed it right, that is your threshold pace. When you train 20-25% of your weekly milage at or near your anaerobic threshold and mix the intervals up a bit, that you do long ones with lower lactate levels in the morning and faster threshold work with shorter intervals with a higher lactate in the evening 2 times a week, and run a hill repeat session 1 time a week, combined with easy running the rest of the week, you get the norwegian model.
This model lets you raise both your lactate turn points, the first one through your top of the zone one work during your easy running, and your second one during your double threshold days. You also get strength, speed, and running economy from the hill session. The hill session and the shorter threshold work allows you to take care of your speed while also training at the right intensety to raise your threshold. Which also allows you to do lots of high intensety training without getting tired or injured. If you do this through the off season and winter time, you get in super good shape and get a base level of fitness out of this world. When the season comes along, you can start switching your threshold out with race prepping speed sessions. So in the summer the Norwegian model also uses some polarized training, because prepping yourself for competition and get great running economy at a given pace takes a shorter amount of time than raising your aerobic and anaerobic threshold wich are the biuggets factors to running fast in middle and long distance running. Marius Bakken was a smart, curious and inventive guy and i love his way of thinking, him and Leif Olav Alnes who is the coach of Karsten Warholm, developed carbon plated shoes in the year 2000, and people think carbon plated shoes became a thing in 2016🙄
Great video, I’d be interested to see this applied to rowing. I’m a lightweight rower and looking to improve my 2k. Fingers crossed you can do a rowing related video in the future.
Maybe of interest to have a look at Rowalong. Great programs to follow along for specific distance. He is a very good coach and funny too. All free. The basic protocol is similar to what is suggested here. I am not convinced by the zone 2 though; for me it’s about zone 1 (80%), zone 3 (20%) and in the lead up to your 2k some goal pace work. And rest especially after the zone 3. Hope that is useful.
You should look at the German kayak program. Our races are half the length and do 78-80 percent z1 training. You should be doing that at least.
Most "normal" runners run maybe 3 times a week at a total of 3-4 hours. I always wonder if you can extrapolate elite runners running 25+h a week 80/20 to casual runners. I would assume less % of Z1 when volume is that low?
Yeah great point. Perhaps I should expand on this video and discuss differences in effectiveness for training methods between 'untrained' and 'trained' athletes. Indeed, the polarised 80/20 can be adopted by your typical runner (3-4 hrs/wk), with a standard 2/3 'continuous runs' (e.g. medium/long run) + 1/2 interval session (of course, as the training volume is much lower, it is very easy to change the training intensity distribution with just one session). However, you've sparked my curiosity. For people that are untrained, and (on average) highly responsive to training stimulus compared to trained individuals, does a structured programme (e.g. polarised) give them an edge (such as superior adaptations/performances), or can they get away with simply doing sufficient training volumes (e.g. just pure continuous training). I'll look at the evidence-base and see if I can make a video on it.
@@toknowsport7257 Well there is a TED-Talk about the same topic. Defenitly worth checking out. And Spoiler: It is worth even for beginner and intermediate runners^^
@@yannikbaltes3552 Sounds great, do you know how can i look for it?
@@Wenving - I believe it’s this one: th-cam.com/video/MALsI0mJ09I/w-d-xo.html
No you cant. When running low volume, like 3 times per week, you can do higher percentage of intense training. Like for example one easypace run, one tempo/treshold run and one speed session, and you can easily recover. The higher the volume gets the more easypace is needed. Runners with low volume, and beginners, should not be as worried about going near or over treshold, meaning tempo to speed sessions. But this is individual anyways.
I didn't search for your channel but got a recommendation from TH-cam. The generic training plan you used as the example is coincidentally very similar to my own 1/2 marathon training plans I've used over the years. At first I didn't know why my plan had 50km/week, but it worked. As the years went on and I've moved to marathon then ultra distances, my first training experience was special.
By the way...my Garmin has 5 different heart rate intensity zones. I prefer training by effort rather than pace - another reason I enjoyed watching this video.
How do you measure effort?
@@cultjunky Heart rate zones. Garmin sports watches have that ability built-in.
Hey, thank you for this video! It was really informative as I'm just starting off. Thank you for your effort !
Good information content, but I had stop watching because the background music (piano) sounded like a distraction. I would recommend uploading to versions of your future videos, one with background "music" and the other without the background music. Include in the video title and indication as to whether there is background music in the video. Then monitor over time which of these two versions will have more likes and viewership than the other.
great video but the music is annoying!
At the end of the day it is an alternation between steady runs and intervals, with a weekly increase of mileage.
I like the music in the background. It calms me down, while listening to you. Very well chosen :)
I’ve found this video very informative. Thanks for your efforts. Keep up the good work. Wish u All the best 😊
The 5 zone model is more effective. See Seiler’s work and how the Scandinavians train.
As far as I am aware, the 5 zone model was developed by the Norwegian Olympic Federation from endurance athlete testing, however I am unaware of any studies that have trained a group of athletes using a 5 zone model compared to another group of similarly trained athletes using a 3 zone model whilst controlling for training loads and other factors (on baseline and post-training testing sessions) to understand whether it is any more effective. Indeed, it may be more effective, however we would need valid and reliable evidence of this. I'll keep my eye out on any research looking at the 5 zones and potentially follow up your comment with a video. Even more, if a few years down the line the evidence base has not grown sufficient, I may be in a position to conduct research on this specific topic.
For those interested in Seiler's work (good read in general) www.researchgate.net/publication/46403553_What_is_Best_Practice_for_Training_Intensity_and_Duration_Distribution_in_Endurance_Athletes
@@toknowsport7257 I personally only really use 3 zones of the 5 zone model in designing my training Z1+Z2, Z3, Z4+Z5. However, what I have found in my study is that the majority of sources use the 5 zone model to determine intensities, and most athletes think in terms of these zones. So, even if only 3 "sub zones" of the 5 zone model are meaningful to most athletes, it seems advantageous to apply analysis using Z1-Z5 as it becomes confusing if you're saying "Z3" and your listeners hear "moderate intensity" when you mean "high intensity."
The body doesn't know distance it only knows time and intensity. That said distance can still be a good measurement as well. Good video👍
Most of the scientific literature is based on studies that used athletes or above-average fitness groups. So they already had a strong foundation of cardiovascular fitness. A complete beginner cannot run at Zone 2 - and definitely cannot run at Zone 1 - due to the fact that their exertion to HR ratio will be a lot higher. A good three months is needs to build base endurance, but naturally, most beginners simply ignore this and go on to get injured and miss all of their goals.
excilent summary of basic parameter for anaerobic training beginners
I've always trained on high intensity exercises and anaerobic thresholds, as result I can't keep in the Z1 without visual aid from the smartband, I feel like I'm not doing enough.
Same
and? u think u good? your probably junk.... what are your PR's ? your Vo2max?
@@PKperformanceEU oh we have a salty one over here
@@PKperformanceEU Imagine being this insecure and competitive over endurance. If you want to be competitive for real sign up for Muay Thai or MMA and then your shit talk will have value.
@@itaintnuttinbutsomelove8685 can‘t you be competitive in basically every sport? but yeah, that guy is salty af lmao
clear and straight forward, i'm glad i got recommended this video. thanks a bunch !
Subscribed👊
Thanks for the clarity and quality of this video
Excellent video. Great scientific info delivered succinctly without fluff. Thanks!!
I’m just here for the music.
Very informative.Thanks
I loved the content and subbed. Keep up the great work, this is precious information.
Good to know what world class athletes should do
I'm regular gymer, but quite new to endurance trainning, to be honest, a week of 20km already gives me injuries for popliteus, hips... everytime I run, it is not the tiredness that stop me, it is the pains in my knee and hip joints that forced me to stop, even I don't feel tired at all. It is kind of frustrating...
The Agoge Diet works so good for those who want to build muscle. My muscles are enjoying it so much and are growing rapidly.
What’s the agoge diet?
@@FHector4 Most likely, something to do with Spartan warriors and what they ate.
I always love rewatching this video, it video really helped me a lot!
Never understood the 5-10% volume increase per week. Should bump up 5-10%, then hold it for a few weeks, adapt to it, then bump up again. Increase each week before adapting makes no sense.
This has been my experience as well. When I reach a new volume high and hold it for a few weeks, with reduced volume (let's say 10-20%) every third or fourth week, I don't develop any overuse injuries, and am able to go from 50 to 55 to 60 etc. With the 10% rule of thumb, I was getting injured and my re-sets were on a greater scale and it took me longer to get back to my previous volume and I would often experience the same problems once I approached the new highest personal volume mark.
I was watching videos on the subject yesterday and I believe it was Jason Fitzgerald of Strength Running who also advocated doing away with the 10% rule and holding a certain volume until adaptations occur and it becomes much easier to repeat without injury, especially once you start getting to high volume. Going from 20 to 22 without holding at 20 for a few weeks is probably more doable for people reaching these volumes for the first time than going from 50 to 55 with only one week of 50 miles under your belt.
The higher the volume, the less applicable the 10% rule of thumb is, in my opinion. And at low enough volume, 10% is just too slow and painstaking e.g. are you really going to go from 10 to 11 to 12.1 to 13.31 and so on?
@@ielle. agreed. I first heard Jack Daniels talk about it years ago.
For polarised training, some advocate that it's better to train at very high intensity rather than at high intensity. A lot of research have been done on this by a French trainer/athlete based in Reunion Island.
Off session polarised training, on season pyramid, great video, 👏
This was super interesting. Would love to see more like it.
It deserve million view
Loving the soundtrack in the background 😅
I would think there may be individual variations as to which is best. I've done a lot of running. By a lot during one 30 year period I ran at least 10 miles a day with only a handful of off days the entire time. I covered over 100,000 miles and at this point probably have surpassed 125,000 miles. My endurance is amazing and my recovery time is very fast. I basically ran around six to seven and a half minute miles for these runs, some of which were 18 miles of more with the longest being about 35 miles. So I ran what he is calling polarized and pyramidal running, I think. I did not do this to win races, though I did run well in many races. If I wanted to win, I would have added some speed training. I run for life.
Love this! Thanks for explaining and giving a practical example of it.
This recommendation just popped up on my feed, and looking through all of your video topics, with the music, I am MOIST with excitement. Looks like a cool channel sir!
Appropriate your simple explanation to let us get the idea of what is a good training plan
It seems difficult to apply this model in trail running, hence of the terrain diversity. Anyhow, very informative and simple to understand.
#suggestion Could you make a video more specific for trail and ultra trail training ?
If you focus on your heart rate to identify the intensity of the training and on the time (hours/week) instead of the distance, this is working very well for trail running as well (talking from own experience).
@@ErLong1800 thanks for taking your time to reply. Yeah.. I've invested in some decent running watch and trying to monitor my effort out there.
Good luck with your training my friend 🍀🖖🏼
@@KidTempered Thats definitely helpful! Thanks mate, good luck to you too :))
@@KidTempered
Trail running training does not have to be all done on the trail. For many amateur such training should not exclusively be done on the trail.
Incredibly well explained. Thanks very much!
Great explanation of a complicated subject. This is really cool for breaking down training sessions and what type of training and each chapter of season
Commenting to help you with the algo. This is a great video and thanks for making it!
1:07 -- The scale on the left side, zone 1, looks too high for most of us, ESP for a recovery run. Zone 2 might be OK on a speed day but unless you are very competitive, zone 3 here is not gonna be used by most of us.
Many thanks for this amazing video!
Informative and out of assumptions. Purely based on research!
Yo m8, recently discovered your channel.
Well presented content, simply explained, keep it up !
I subscribed !
my problem is that my cardio is not strong enough to do long runs at a natural pace without breaking into zone 2. I've been telling myself to forcefully lower my speed to a point that my heart rate doesn't exceed 150, but the fact that I have to run so much slower that my natural rthymn becomes off and so does my form.
Thanks one of the best presentations
Thank you for this video. It was helpful.
I feel running should be fun.
Thank you for so much deatiled video. But simple and enjoyble running would be better for health and fitness, unless we're trying as professional athletes.