This is very useful! I actually went back to a few of my marathon workouts of my sub-3 prep this year, and the decoupling was 4.5 / 4.8 on most sessions, but with 15-20k of a single marathon pace block. Definitely something I will keep an eye on for the upcoming block.
Congrats to you on a great race! Thank you for passing along your insight and this great analysis tool. I can’t wait to get it up and start looking at my data in a new way.
“I didn’t throw it away like so many other runners did by chasing a time into that headwind early” I’m right here mate. 😂 That final turnaround at runaway bay and the last 5km back into the wind was absolutely brutal
Congratulations! Great achievement and mentorship. (10k - 39:01 and Half - 1:24:33). The struggle is with HR relationship - My 8min/mile easy run pace HR is 120-125 and my threshold 6:15-6:25min/mile pace HR is 150. If I try 160-170 HR it places me at unsustainable 5:50-6min/mile. (I use Garmin 955). Could I be missing anything? Grateful for this channel!
My stats are almost identical to yours. I ran 37.30 10 km and 123.57 half and 3.06 marathon and my threshold pace is similar to yours. Wheels fall off at 5.45’s/ 5.50’s atm. I did run 17.33 5 km on a track this year and 18.05 parkrun.
Another way to look at the increased running power figure for the endorphin elites is not that your bodies running power being produced is increased, but that running power making it to the ground is increased, so more power made for the same pace = more efficiency not less. Considering you are faster in the the elites, this view makes sense? As in if the shoes have more energy return the Stryd can measure this and it shows up as increased (basically free) power for the same effort.
Another fantastic video! Two quick Qs: 1) All running calculators put me at a sub3 marathon, but my LT1 (aerobic threshold) pace is 7.20-7.40 with HR of 165-175. This was lab measured this year, and 2024 races incl. 18min 5k, 30.20 5mile and 38.45 10k. However that means sub3 pace is much more your zone4? How should i train to get that LT1 pace down? Currently on 50mpw 2) how did you find the 300ml of water every 30mins? No stomach issues?
Hey, that's a big question. With a 38:45, it appears you've got a really good fitness. The next step is to continue building a large base with long aerobic runs, or honing in on your LT1 pace with 30-60min @ 7:20. Use the system I outlined at the end of the video to see if you can keep your HR below 170 bpm for 60min, then you'll know you're ready to test faster paces.
Great video and page for runners . Do you have any advice regarding my upcoming schedule . I have full marathon October 6th . I am also scheduled to run a half marathon 8th September ( this was booked prior to my full being booked so not done on purpose ) , do I try PB the half marathon not tapered or pace it more strategically and focus on my full marathon 6th October. I could probably PB the HM by running 5/10 per km above my current MP. Any advice would be appreciated ( I also have a 38km long run planned in for this Friday with 21km at MP) . I am currently in week 14 of a 19 week build . Thanks
Awesome run Dr. Will! First time I’ve seen you talk about interval.icu vs training peaks. Is this just another readily available tool vs all the work you’ve developed and shown in TP?
Hey Marcus, I’m using intervals more for my training plans because it doesn't require an ongoing subscription like trainingpeaks. I don’t get anything out of people signing up for TP, so if there's an equivalent platform for free, I’d rather recommend that.
Would be great to get some key workouts I can aim to hit ahead of a sub 3 hour marathon attempt In October. I’m aware c.39 min 10k and 1:26 HM are good equivalents. Open to all help! 🙏
Since I have roughly the same results I'd recommend 1:40h LIT + 45 mins subTHR / Marathon pace + 10 mins LIT cool down. Should give you around 10 km of Marathon efforts in a pre-fatigued state. Good luck!
I m not good with english , but if i understod corectly , If i can sustain a certain pace for 10 km in zone 3 , it should be good predictor for my marathon pace ?
Is there a only set amount of adaptation the muscles and neuromuscular system can only achieve, regardless of pushing that extra effort on a training tempo day Or if u push that extra effort , will u get more adaptation of the muscles
I think the confusion with that statement is that no training session happens in isolation, and adaption only happens with adequate recovery. Pushing a bit hard on one session is fine, but repetitively overdoing can be counterproductive due to excessive fatigue.
I really feel I'm overtraining in truth I did a 10k tempo today .. the time was 47:54 It felt a bit easy internally as I usually do tempos closet to 4 min km in the same 3 months . But for some reason .. it felt harder than it should . My pb for a 10 k is 46:01 I did this about 7 months ago Since then .. I have increase milage .. and up to three months ago .. I started doing a tempo and interval session weekly . I really thought that after all that training.. a run slower than my pb which was set last year .. would had been easy .. but my maximum heart rate reach 98% too Hoping for a response from u
Yep. My LT2 is around 5 mmol. Blood lactate is only a proxy for anaerobic metabolism; it is relative, like most biological measures. There is a large interindividual variation.
Too many fucking numbers man 😂. As an elite runner, I understand why you would want to maximise all that. But as someone who runs for fun, dis too much. Informative video though bro, cheers.
I think it is the other way around, most of the elites probably have someone else crunching the numbers for them so they can focus on just doing the work.
![ILLSLICK - THE KING'S LANDING [Freestyle]](http://i.ytimg.com/vi/feIJJnNkTfk/mqdefault.jpg)
This is very useful! I actually went back to a few of my marathon workouts of my sub-3 prep this year, and the decoupling was 4.5 / 4.8 on most sessions, but with 15-20k of a single marathon pace block. Definitely something I will keep an eye on for the upcoming block.
Congrats to you on a great race! Thank you for passing along your insight and this great analysis tool. I can’t wait to get it up and start looking at my data in a new way.
I’m sure you’ll love it!
“I didn’t throw it away like so many other runners did by chasing a time into that headwind early”
I’m right here mate. 😂
That final turnaround at runaway bay and the last 5km back into the wind was absolutely brutal
😂. We've all done it. I’ve had some big explosions in the past.
Great job on the marathon! Lots of info here I’ll have to take a good old dive!
Thanks for following along!
Congratulations! Great achievement and mentorship.
(10k - 39:01 and Half - 1:24:33).
The struggle is with HR relationship - My 8min/mile easy run pace HR is 120-125 and my threshold 6:15-6:25min/mile pace HR is 150. If I try 160-170 HR it places me at unsustainable 5:50-6min/mile. (I use Garmin 955). Could I be missing anything? Grateful for this channel!
My stats are almost identical to yours. I ran 37.30 10 km and 123.57 half and 3.06 marathon and my threshold pace is similar to yours. Wheels fall off at 5.45’s/ 5.50’s atm. I did run 17.33 5 km on a track this year and 18.05 parkrun.
Another way to look at the increased running power figure for the endorphin elites is not that your bodies running power being produced is increased, but that running power making it to the ground is increased, so more power made for the same pace = more efficiency not less.
Considering you are faster in the the elites, this view makes sense?
As in if the shoes have more energy return the Stryd can measure this and it shows up as increased (basically free) power for the same effort.
Another fantastic video!
Two quick Qs:
1) All running calculators put me at a sub3 marathon, but my LT1 (aerobic threshold) pace is 7.20-7.40 with HR of 165-175. This was lab measured this year, and 2024 races incl. 18min 5k, 30.20 5mile and 38.45 10k.
However that means sub3 pace is much more your zone4? How should i train to get that LT1 pace down? Currently on 50mpw
2) how did you find the 300ml of water every 30mins? No stomach issues?
Hey, that's a big question. With a 38:45, it appears you've got a really good fitness. The next step is to continue building a large base with long aerobic runs, or honing in on your LT1 pace with 30-60min @ 7:20. Use the system I outlined at the end of the video to see if you can keep your HR below 170 bpm for 60min, then you'll know you're ready to test faster paces.
Yes its really helping
Nice Video
Great video Will. Out of interest what is your max heart rate? Judging by your zones you have listed it must be around 190?
Hey, yep, it's somewhere in the 190s. Close to 200 in the summer.
Great video and page for runners . Do you have any advice regarding my upcoming schedule . I have full marathon October 6th . I am also scheduled to run a half marathon 8th September ( this was booked prior to my full being booked so not done on purpose ) , do I try PB the half marathon not tapered or pace it more strategically and focus on my full marathon 6th October. I could probably PB the HM by running 5/10 per km above my current MP. Any advice would be appreciated ( I also have a 38km long run planned in for this Friday with 21km at MP) . I am currently in week 14 of a 19 week build . Thanks
5/10 seconds per km above MP *
Any basic principles on where heart rate should be for a half marathon in first or second half of race?
Under your lactate threshold (LTHR) for the first half. Probably around 95% LTHR for the first 30min. Depends a lot on your finish time.
@@drwilloconnor appreciate this
Awesome run Dr. Will! First time I’ve seen you talk about interval.icu vs training peaks. Is this just another readily available tool vs all the work you’ve developed and shown in TP?
Hey Marcus, I’m using intervals more for my training plans because it doesn't require an ongoing subscription like trainingpeaks. I don’t get anything out of people signing up for TP, so if there's an equivalent platform for free, I’d rather recommend that.
Would be great to get some key workouts I can aim to hit ahead of a sub 3 hour marathon attempt In October. I’m aware c.39 min 10k and 1:26 HM are good equivalents. Open to all help! 🙏
Since I have roughly the same results I'd recommend 1:40h LIT + 45 mins subTHR / Marathon pace + 10 mins LIT cool down. Should give you around 10 km of Marathon efforts in a pre-fatigued state. Good luck!
I m not good with english , but if i understod corectly ,
If i can sustain a certain pace for 10 km in zone 3 , it should be good predictor for my marathon pace ?
Whatever happened to the performance advantage podcast? It just dropped off my iTunes. So sad but glad I’ve this to replace it.
Hey James, We ran out of bandwith. I'm bringing back the running with dr will podcast, though.
Yes i just ran about 2 km equals 6 paces with 14 minutes
What do weneed to set up an HRPI30s data field. I don't use training peaks, just garmin data
Is there a only set amount of adaptation the muscles and neuromuscular system can only achieve, regardless of pushing that extra effort on a training tempo day
Or if u push that extra effort , will u get more adaptation of the muscles
I think the confusion with that statement is that no training session happens in isolation, and adaption only happens with adequate recovery. Pushing a bit hard on one session is fine, but repetitively overdoing can be counterproductive due to excessive fatigue.
I really feel I'm overtraining in truth
I did a 10k tempo today .. the time was 47:54
It felt a bit easy internally as I usually do tempos closet to 4 min km in the same 3 months . But for some reason .. it felt harder than it should .
My pb for a 10 k is 46:01
I did this about 7 months ago
Since then .. I have increase milage .. and up to three months ago .. I started doing a tempo and interval session weekly .
I really thought that after all that training.. a run slower than my pb which was set last year .. would had been easy .. but my maximum heart rate reach 98% too
Hoping for a response from u
Can you explain further? Your LT1 is 3?!?!
Yep. My LT2 is around 5 mmol. Blood lactate is only a proxy for anaerobic metabolism; it is relative, like most biological measures. There is a large interindividual variation.
No more walk/run?
It's so mentally challenging to do run-walk in the big races. I might do it for my next race in November.
It was so helpful to implement the 19’ at pace 1’ jog at my last race. No blow up and beat my pace goal by 2’, thanks in part to your videos/podcasts!
Too many fucking numbers man 😂. As an elite runner, I understand why you would want to maximise all that. But as someone who runs for fun, dis too much. Informative video though bro, cheers.
Haha, I even scaled back a bunch of numbers to make it “easier” to follow. Cheers.
"used science" - literally in the title of the video bro 😢
I think it is the other way around, most of the elites probably have someone else crunching the numbers for them so they can focus on just doing the work.