Anecdote: I got back into running on June 28, 2022, and in the 765 days to July 31, 2024 (yesterday) I had run 7,588.47 km, at an average of 9.919 km a day. This took in 5 marathons, the fastest being 3hrs 39 mins. I'm 56 now, by the way. I never train speed because that's just not the point for me, but the other day I decided to have a crack at a quick (for me) 5k. I ran 23 minutes 11 seconds (street). That's a personal record (on my GPS watch registry), beating 23 minutes 18 seconds from seven years ago. In those 765 days, I had never once tried for speed, much less attempted a structured training plan to improve speed.
@@andrewfox7729 That's really goooood. I'm focusing on my bike speed at the mo, but 5k in 20 minutes is my running target. At the moment I can keep 20km/h on the treadmill for 30 secs, so not even close!!! The top marathon guys keep that going for 2 hours!!! 😀
@@JonathanBurroughsIII-kd1ib I am a big believer in running shorter distances on tired legs to feel the benefit when rested. I am lucky enough to live at the beach and beach running is a great way to get tired on shorter distances.
Running slowly helped me lose over 40 pounds (nearly 20 kilograms for our metric friends), and I'm running faster than I did at my heaviest, but not as fast as my best. Now that I've lost the weight to withstand it, I'm switching back to Lydiard.
Human body is amazing at adaptation. Back then I was too afraid to push my limit beyond my Z2. Until a friend of mine dragged me into a long run with a faster pace than my usual Z2 pace. It was not that hard but clearly beyond my Z2 window. It was around the threshold of my Z3, the kind of "Comfortably Uncomfortable" pace half of the time but I finished strong. Fast forward now, that pace is my Z2. So moral of the story is, keep doing the homework but don't forget to challenge ourselves. Bump that pace a bit little-by-little, but in a controlled manner. Cheers.
don't think about the speed when running slow, think about endurance and keeping you heart in the given zones. You'll laugh running from one week to the next and notice that you stay in the same Heart zone but you increased your speed🎉
I’m a 58 year old sprint triathlete. I run around 9:30 pace for my long run (8 miles) and zone 4-5 on the other faster day. Also a brick run of 1.5 miles. So about 13-14 miles per week. I ran a couple 5Ks this Summer at 6:55 pace. The biggest thing for me is going really easy on the long run so my intervals are relatively fresh
Prior to training for longer distances, I would've thought that running slow to run fast was counterproductive. However, as I've gained a bit more experience and actually tried this method, I definitely see and feel the results. Also, I appreciate the way you folks explain everything. I feel like I always walk away from your videos, having gained a bit more knowledge!
Started slow and easy runs approx 4 months ago. Was surprisingly difficult in the beginning and felt silly, but I now start feeling the benefits. My heart rate is lower during runs and my body doesn’t hurt as much these days. Thanks for all the good advice!
Thank you coach Parry for such informative and educative content, as always! I've heard about the cake analogy but that engine + turbo analogy was definitely spot on! I was quite skeptical when I first heard about 'run slow to run fast' thing, but as I learn more about it, the science behind it and experienced it first hand, I have religiously followed this approach and it feels like I've found the holy grail. I trained for spring marathon (my first one) last January, I kept my slow run freaking slow and my hard days 'very hard'. As I looked back, the improvement was quite impressive, my Z2 clocked at 8:30k/min in January and I was gasping for air running tempo at 6:30k/min 😄. Fast forward to race day, to my surprise I finished really strong averaging 5:13k/min (3:40 marathon). My average Z2 was at 7:00k/min on the taper week. I kept 80% of my training easy, just 1 speed session a week plus 1 long run on the weekends. For everyone who just started running slow, play the long game and trust the process!
Thanks for the video. Dr. Jack Daniels has been preaching this same concept for a long time. His book " Running Formula" has been around for awhile but filled with running wisdom and great pace charts.
Arthur Lydiard, the great New Zealand coach, was preaching similar concepts way back in the 50s and 60s. His method of periodized training included 1st building an aerobic base, 2nd was the strength phase which include hill work, and 3rd was the speed phase where you introduced speedwork with a decrease in mileage. The final period would get you to your peak race performance which can only be held for a limited time, so this was a slow buildup to one's major races and every phase built upon the last, and prepared one for the next phase or period. After peaking, the process would start over again. Everything was built off that initial base period of easier runs and building of mileage. It was found that the larger the base, the longer one could hold their peak in the end. Lydiard's athletes were some of the best in the world, and Oregon University coach Bill Bowerman would bring these methods back to the U.S. Physiologist Jack Daniels would later back this method up with science.
Okay let's get some clarity here. This is physiological fact: You can be fast by being strong but, You cannot be strong by being fast. That's why virtually all " good" runners train by periodization. Big base high peak..... we've all know this since thec1950's when Arthur Lydiard explained the road to Olympic glory on down to the local 10K Most people get it wrong .. I've trained w 3:50 milers & 2:08 marathoners.Both the same..... hard days are ridiculously hard, easy days are whatever speed .... SLOw!!!!....... is needed to recover enough for the next mega -effort. This is not rocket science, but a lot of folks,maybe this video contact creator gets it all F..ed up
That was a really good explanation of the science. It can be tough to keep a video like this engaging but you did a good job. I think if you had some animations you could take this content to the masses instead of just to us nerds
i just started running this year. i didn't believe in zone 2 training at first. i tried it, no harm, even if it's boring and annoying in my case i have to run/walk to maintain zone 2 heart rate. as crazy as it seems, after 2 months without expecting anything and i'm even considering placebo thinking, but the significant improvements are massive. i can run longer and can maintain faster pace now. and i'll continue doing this zone 2 training. just listen to podcasts, enjoy the nature, and if you're on a treadmill, just watch some movies/vids
Hi, I've been watching and learning loads of your videos, thanks for your effort for that. Recently, I did two running events, one was a full marathon which I got more than an hour PB and the second one was a Half marathon which I got 12 minutes PB. On these two events, I was wearing sandals, which means sandals are better than shoes because I felt free and pain-free until the finish line?
Have you thought of putting more emphasis on muscle building? The bigger engine WILL make you faster. No matter how efficient a smaller engine is. It will only go so fast, and no more. I think a sprinkle of Newtonian theory will also help. The more mass one carries, the more it will slow you down. That's why cyclists are obsessed with weight and have 'girl' upper bodies with virtually no muscles.
I don’t know…I tried slow running and it did only make me slow. 🤷♀️ It took a while, but after returning to normal running I finally got my speed back.
I am doing slow runs and extending my long run. I am now up to 14k on long run which first 10k (8mins/Km) is zone 2 but my HR slowly rises following that. Do I take the 80 minute slow run as effective and treat the final 30 minutes as extending my threshold or do I need to slow done further to keep HR in zone 2?
What is the definition of "fast"? Running slow doesn't make you a second Kipchoge, but it can make you faster - to a certain amount and a certain limit of course
The analogy of the car engine and the turbo shows they have no idea how an engine with a turbo works. It's a poor analogy/poor implementation of that analogy. It pains me to listen to the ignorance. But I believe slow running and a proper base is important.
Does your age or pace change how effective this approach to training is? I run about 7 minutes per kilometre in zone 2 and can comfortably hold that on a run. Will this approach help me improve, even though I am a relatively slow runner?
I ran my zone 2 last week, and a lady walked passed me. I'm at 12 min per km. 😂 Trusting the system, and hopefully, I'll run qicker soon. 7 min per km is treshold for me! That's what I like about this system. It's individual.
Maybe don’t use engines as your analogy in future, it’s a poor comparison and you don’t seem to understand how they work and what causes them to fail. Maybe just use lifting weights at maximal vs sub-maximal loads as an example, this is much closer to what you are trying to explain anyway.
Hmmmm. You might know something about running. But you don’t anything about engines. Some real nonsense spoken about turbos. Most turbos will start to build boost from 1500-2000rpm. They may make maximum boost at higher revs but to suggest you’re not using a turbo in normal driving is rubbish. Similarly a larger engine doesn’t mean you “less turbo” whatever that is meant to suggest. A turbo allows you to get more power from a smaller engine. A larger engine doesn’t use less turbo. And engines don’t seize from using the turbo too much.
Technically when driving at cruising speed turbo’s aren’t building boost. It only when the engine is at load the turbo will build boost. She is right on her analog.
Ok, at the risk of sounding stupid, it is near impossible to get an "easy run" in the summer, between heat, humidity, and hills (strictly by HR data, but the pace is easyish). Is this ok, or is HR the end all be all? I think I need to adjust my Garmin HR zones to correlate with Apple's.
Anecdote: I got back into running on June 28, 2022, and in the 765 days to July 31, 2024 (yesterday) I had run 7,588.47 km, at an average of 9.919 km a day. This took in 5 marathons, the fastest being 3hrs 39 mins. I'm 56 now, by the way. I never train speed because that's just not the point for me, but the other day I decided to have a crack at a quick (for me) 5k. I ran 23 minutes 11 seconds (street). That's a personal record (on my GPS watch registry), beating 23 minutes 18 seconds from seven years ago. In those 765 days, I had never once tried for speed, much less attempted a structured training plan to improve speed.
Same with me Chap. I never once trained for speed and did 1:49:47 half at age 63. I think running on tired legs gives me some speed when I taper.
@@andrewfox7729 That's really goooood. I'm focusing on my bike speed at the mo, but 5k in 20 minutes is my running target. At the moment I can keep 20km/h on the treadmill for 30 secs, so not even close!!! The top marathon guys keep that going for 2 hours!!! 😀
And thats why youre running a 23 minute 5k
Wow, I run a faster 5 km than that, but have never run a marathon that fast. You must have a well developed aerobic system. Nice
@@JonathanBurroughsIII-kd1ib I am a big believer in running shorter distances on tired legs to feel the benefit when rested. I am lucky enough to live at the beach and beach running is a great way to get tired on shorter distances.
Running slowly helped me lose over 40 pounds (nearly 20 kilograms for our metric friends), and I'm running faster than I did at my heaviest, but not as fast as my best. Now that I've lost the weight to withstand it, I'm switching back to Lydiard.
Human body is amazing at adaptation. Back then I was too afraid to push my limit beyond my Z2. Until a friend of mine dragged me into a long run with a faster pace than my usual Z2 pace. It was not that hard but clearly beyond my Z2 window. It was around the threshold of my Z3, the kind of "Comfortably Uncomfortable" pace half of the time but I finished strong. Fast forward now, that pace is my Z2.
So moral of the story is, keep doing the homework but don't forget to challenge ourselves. Bump that pace a bit little-by-little, but in a controlled manner. Cheers.
don't think about the speed when running slow, think about endurance and keeping you heart in the given zones.
You'll laugh running from one week to the next and notice that you stay in the same Heart zone but you increased your speed🎉
You nailed it .
I’m a 58 year old sprint triathlete. I run around 9:30 pace for my long run (8 miles) and zone 4-5 on the other faster day. Also a brick run of 1.5 miles. So about 13-14 miles per week. I ran a couple 5Ks this Summer at 6:55 pace. The biggest thing for me is going really easy on the long run so my intervals are relatively fresh
Prior to training for longer distances, I would've thought that running slow to run fast was counterproductive. However, as I've gained a bit more experience and actually tried this method, I definitely see and feel the results. Also, I appreciate the way you folks explain everything. I feel like I always walk away from your videos, having gained a bit more knowledge!
Started slow and easy runs approx 4 months ago. Was surprisingly difficult in the beginning and felt silly, but I now start feeling the benefits. My heart rate is lower during runs and my body doesn’t hurt as much these days. Thanks for all the good advice!
Thank you coach Parry for such informative and educative content, as always! I've heard about the cake analogy but that engine + turbo analogy was definitely spot on! I was quite skeptical when I first heard about 'run slow to run fast' thing, but as I learn more about it, the science behind it and experienced it first hand, I have religiously followed this approach and it feels like I've found the holy grail.
I trained for spring marathon (my first one) last January, I kept my slow run freaking slow and my hard days 'very hard'. As I looked back, the improvement was quite impressive, my Z2 clocked at 8:30k/min in January and I was gasping for air running tempo at 6:30k/min 😄. Fast forward to race day, to my surprise I finished really strong averaging 5:13k/min (3:40 marathon). My average Z2 was at 7:00k/min on the taper week. I kept 80% of my training easy, just 1 speed session a week plus 1 long run on the weekends.
For everyone who just started running slow, play the long game and trust the process!
Thanks for the video. Dr. Jack Daniels has been preaching this same concept for a long time. His book " Running Formula" has been around for awhile but filled with running wisdom and great pace charts.
Arthur Lydiard, the great New Zealand coach, was preaching similar concepts way back in the 50s and 60s. His method of periodized training included 1st building an aerobic base, 2nd was the strength phase which include hill work, and 3rd was the speed phase where you introduced speedwork with a decrease in mileage. The final period would get you to your peak race performance which can only be held for a limited time, so this was a slow buildup to one's major races and every phase built upon the last, and prepared one for the next phase or period. After peaking, the process would start over again. Everything was built off that initial base period of easier runs and building of mileage. It was found that the larger the base, the longer one could hold their peak in the end. Lydiard's athletes were some of the best in the world, and Oregon University coach Bill Bowerman would bring these methods back to the U.S. Physiologist Jack Daniels would later back this method up with science.
Great video Shona, and great way to explain it all! I am a living example of such method having applied it with success for 3 years by now!
So the title of this video is purposefully inverse to its message to get attention?
Riiiggghht?
She just said, that the myth is exposed. Doesn't mean it is wrong ;)
Thanks for saving us time
Hello Coach Perry. I am new to your page. Your explanation of it all was so helpful for me. Now it makes sense. Thank you.
Okay let's get some clarity here.
This is physiological fact:
You can be fast by being strong but,
You cannot be strong by being fast.
That's why virtually all " good" runners train by periodization.
Big base high peak..... we've all know this since thec1950's when Arthur Lydiard explained the road to Olympic glory on down to the local 10K
Most people get it wrong .. I've trained w 3:50 milers & 2:08 marathoners.Both the same..... hard days are ridiculously hard, easy days are whatever speed .... SLOw!!!!....... is needed to recover enough for the next mega -effort.
This is not rocket science, but a lot of folks,maybe this video contact creator gets it all F..ed up
Thank you so much for this informative video. Now i know, why my regeneration is suffering so much, and which things i could do different !
That was a really good explanation of the science. It can be tough to keep a video like this engaging but you did a good job. I think if you had some animations you could take this content to the masses instead of just to us nerds
i ran my fastest 5K's (around 18:30) while training for marathons. but i certainly also like to do fast intervals and miles :)
What a great video !!!!! You just gave me a whole A&P class
Running slow caused me more injury than running fast. I think it has to do with activating more muscles for proper running stability at faster speeds.
i just started running this year. i didn't believe in zone 2 training at first. i tried it, no harm, even if it's boring and annoying in my case i have to run/walk to maintain zone 2 heart rate. as crazy as it seems, after 2 months without expecting anything and i'm even considering placebo thinking, but the significant improvements are massive. i can run longer and can maintain faster pace now. and i'll continue doing this zone 2 training. just listen to podcasts, enjoy the nature, and if you're on a treadmill, just watch some movies/vids
Great explanation, thank you
Do you think that the same theory would apply for training on long distance cross country ski?
Hi, I've been watching and learning loads of your videos, thanks for your effort for that. Recently, I did two running events, one was a full marathon which I got more than an hour PB and the second one was a Half marathon which I got 12 minutes PB. On these two events, I was wearing sandals, which means sandals are better than shoes because I felt free and pain-free until the finish line?
How hard should we do our HIIT training? An extra 25%? 50%? in effort?
Have you thought of putting more emphasis on muscle building? The bigger engine WILL make you faster. No matter how efficient a smaller engine is. It will only go so fast, and no more. I think a sprinkle of Newtonian theory will also help. The more mass one carries, the more it will slow you down. That's why cyclists are obsessed with weight and have 'girl' upper bodies with virtually no muscles.
I don’t know…I tried slow running and it did only make me slow. 🤷♀️ It took a while, but after returning to normal running I finally got my speed back.
Doesn't work for me running slow all the time unless it's a recovery run makes you a slow runner.
The curse of zone 3!
Can confirm. Was on my way to a sub 20 5k but decided to go for my first 21k first. I could run for longer but damn i got slow.
Thanks for that!
Thank you mom
The turbo analogy did not come out quite right 😂 but l get it
I take it the two very different parts to train are muscle fibres vs mitochondria. You want to be specific
I am doing slow runs and extending my long run. I am now up to 14k on long run which first 10k (8mins/Km) is zone 2 but my HR slowly rises following that. Do I take the 80 minute slow run as effective and treat the final 30 minutes as extending my threshold or do I need to slow done further to keep HR in zone 2?
You forgot about sleep, it's sooo important
What is the definition of "fast"? Running slow doesn't make you a second Kipchoge, but it can make you faster - to a certain amount and a certain limit of course
Best Video i ever watch
The title (that it indeed is a myth) states the opposite from the message in this video.
The analogy of the car engine and the turbo shows they have no idea how an engine with a turbo works. It's a poor analogy/poor implementation of that analogy. It pains me to listen to the ignorance. But I believe slow running and a proper base is important.
Does your age or pace change how effective this approach to training is? I run about 7 minutes per kilometre in zone 2 and can comfortably hold that on a run. Will this approach help me improve, even though I am a relatively slow runner?
Your relative speed is not important. Training should be in the correct zone/effort that applies to you.
I ran my zone 2 last week, and a lady walked passed me. I'm at 12 min per km. 😂 Trusting the system, and hopefully, I'll run qicker soon. 7 min per km is treshold for me! That's what I like about this system. It's individual.
Maybe don’t use engines as your analogy in future, it’s a poor comparison and you don’t seem to understand how they work and what causes them to fail. Maybe just use lifting weights at maximal vs sub-maximal loads as an example, this is much closer to what you are trying to explain anyway.
High mileage doesn't work for everyone
Because not slow enough
I don't think sprinters (100m---400m) should be doing aerobic slow runs as that teaches the body to run slow and will result in slower sprint times.
fuster
I think she has a tongue piercing...
Hmmmm. You might know something about running. But you don’t anything about engines. Some real nonsense spoken about turbos. Most turbos will start to build boost from 1500-2000rpm. They may make maximum boost at higher revs but to suggest you’re not using a turbo in normal driving is rubbish. Similarly a larger engine doesn’t mean you “less turbo” whatever that is meant to suggest. A turbo allows you to get more power from a smaller engine. A larger engine doesn’t use less turbo. And engines don’t seize from using the turbo too much.
What a tit 😂
Technically when driving at cruising speed turbo’s aren’t building boost. It only when the engine is at load the turbo will build boost. She is right on her analog.
@@ndz2913 Thank you Mr Alan Partridge .
Ok, at the risk of sounding stupid, it is near impossible to get an "easy run" in the summer, between heat, humidity, and hills (strictly by HR data, but the pace is easyish). Is this ok, or is HR the end all be all? I think I need to adjust my Garmin HR zones to correlate with Apple's.
Matt Fitzgerald's 80/20 strategy. We don't need to reinvent the wheel again and again. Yes, it is a good strategy.