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Just starting my training for my first half marathon on Feb 1 in Death Valley! Super excited and I’m grateful for the value you bring. Goal time is sub 2hrs, can’t wait to come back with the results from the help of your videos!!
220-39 (my age) = 181 is my MHR. 60-70%x181= 108-126 is my zone 2. It’s very low for me, and I only use zone 2 for recovery runs. I’m following MAF training, my MAF is 180-39= 141. So I’m doing 3 days around my MAF (70% of volume) and 3 days at zone 2 for recovery (30% of volume). And it’s worked for me, I’ve just set 2 huge PB, 1:29 for HM and 3:31 for FM after 2 months switching to MAF training.
Have you got any knee pain from the long zone 2 runs, it takes me like 15 min to sometimes 20 min once i get to mile 6 or 7… whats your mileage and days look like and pace @syntropicfarming
Great video ! I’m enjoying your Chanel and videos 🏃♂️ for me, I’m finding that it’s really important to keep the day after the weekly long run very slow / recovery 130 bpm (-+ 3 bpm) Sometimes I feel that I’ll have strong legs on the Monday for my easy run, so I need to hold back for Tuesdays interval session. Sometimes I push my easy Monday up to high 130s. Or add in a few strides. It’s definitely the weekly easy run I bump up a little bit. I’d also recommend taking Fridays easy run relaxed before the weekly long run on Saturday. It really only gives one (decent) easy run a week on Monday. But on these interval and long run days it should be alllll out !🏃♂️💪 wet T-shirts by half way every time. I also think it’s important to reduce your interval intensity on Thursday to ensure your fresh for Saturdays big long run ! I’ve found slower is definitely better! You need to be extremely prepared for the weekly intervals and long run. Focusing more on the other important aspects is vital. I focus more on Cross training, mobility, strength work, some foot speed work too. I’m starting to push more towards slower is better. It’s difficult, but threshold training on the bikes,rower, step up machines, cross traine etc are excellent, especially for your double threshold days. Start by cross training for that ( low impact on legs) Timing is very important for your program, you need to take everything into account for the next day and create an optimal weekly structure for your current level of training. It’s a long process 💪🙌🏃♂️ Diet and recovery methods seem to be a different ball game. It seems like a fine art to get it correct. I’m taking each marathon block as it comes and learning from each one.
Thank you, I’m looking forward to your future videos. In Scotland we have the Loch Ness Marathon this Sunday ! Im Tapering down this week 🏃♂️it looks like a great route. It’s a big race in Scotland alongside the Edinburgh Marathon
Good luck at the Loch Ness marathon, you're going to do awesome Ayden. My wife and I have talked about visiting Scotland one day, looks beautiful over there.
One of the things I picked here was a longer build up with a cool down week in there (is that 2 things 😂) Anyway, typically 1 week I run track 800s with a 30/32k slow long run, the next week a 40k long run with 3x10k at MGP. Thats now 3x12k today, and is now my fastest 40k long run for my build up to Valencia in dec'24. Took a week or so to come good as also had a small bout of covid (nothing serious) The cooling off week helped alot I think, could actually feel the strength in my legs. I'n between these 3 key workouts it's basically easy Aerobic running. The regular 40k long run workout isn't for everyone but I'm seeing the benefits (copied it from Japanese runners, they're not that shy with mileage 😂 Thanks Nate !
Outstanding work RTP. Yeah, the Japanese, to me, are even more impressive than the Kenyans and Ethiopian runners, they really are consistent with the training. You are definitely going to run awesome in Valencia.
Hi in my own experience I've have to combine easier running with zone 4 (just below LT 2 )running to progress, With slow running only the speed for my top of zone 2 heart rate actually gradually got worse over time , I found I had to wake the body up with some higher intensity running plus it made the process a lot more enjoyable. Cheers
Zone 2 training = 60-70% of your maximum heart rate (MHR). The most common formula is: 220 - your age = MHR. I consider "Zone 2" training 1 rung above the Galloway Method (a run-walk-run approach to endurance training) at best. The revised formula (considered more accurate for older people like me, 61) MHR = 208 - (0.7 x age). I run a daily 10K, never see Zone 2 and more than half of my daily run is at above my MHR. I don't believe these formulas & running anecdotes apply to those that have conditioned and trained their bodies for this endeavor (daily running).
The only way to know MHR is to test it in a pretty grueling interval session. Last(~3rd) rep preferably uphill. Those age things can be off by 40. Mine is by ~25.
As a 53 year old runner that have been running for 2 decades, I use zone 2 runs to recover and give me legs and body an easy session day along with higher mileages for the week. Running hard more than 2 times a week will cause many running injuries. Learned the hard way by being greedy and wanting to PR my Half. Running hard will improve your times, however, injuries are unavoidable if you run too many of them as a guy that lifts weights and weighs about 200lbs. Not a typical runner and more of a hybrid like Nick Bare.
I hear ya Bobby, 2 days is usually sufficient timing between hard efforts. Sounds like you are setting up your training properly. Appreciate you sharing your thoughts with the community. Keep up the superior work.
When you talk about recovery days, does that encompass any run that isn’t a long run, track workout or tempo run? Right now I’m doing 6 runs a week of 1 long run, 1 track workout, 1 tempo and 3 steady runs that and I’m trying to figure out how best to attack those steady runs. I’ve done them at a more comfortable zone 2 and that’s been fine for me, but recently I’ve been trying to bring their pace up closer to my goal HM pace. My zone 2 pace usually sits around 8:45-9 min/mile, but since I’m trying to run a half under 1:30 I’ve been taking those steady runs around or just under 8 min/mile more recently which generally has me right at the upper end up zone 2 or a bit in zone 3. Would these days be better spent as zone 2 recovery or am I right to be working a little harder to be closer to my race pace?
yes, any run that isn't a varied paced long run, track or tempo workout should be VERY easy. Keep up the superior work. You are fit and know you are going to break that 1:30 half marathon barrier soon. Stay in zone 2 for those easy days, JOG. The hard days are going to test your mental and physical limits, ENJOY those recovery days, you'll need to. Hope this helps.
I’m not sure if you have talked about it on your channel before, but it has been awhile since your last marathon right? I was just curious why you took a break or if you did? Good video, got 3:24 in a marathon a couple weeks ago, doing CIM in December and hopefully going for sub 3 at Jack and Jill in June 🤞🏻 I’ve noticed I’m getting progressively faster having those important speed workouts rather than getting a lot of zone 2 high mileage just to say I ran that many miles. It was only my second marathon so I learned quite a bit.
MANY times. I just felt in 2013 I had done just about all I wanted to do in the sport. Of course, looking back I suppose I could have continued racing but I continued to jog for fitness, just no heavy racing. Will be running my first marathon in 11 years in December. Keep up the great work and VERY well done dropping that 3:24, awesome effort Robert. Yes, you definitely have a sub 3 in you.
@@rundreamachieve well congrats on your return and the best of luck! Hope you reach your goals, finishing a marathon is an achievement either way. Thanks for the reply.
Great info coach , Hope your training is going well . I am running my 2nd marathon October 6th . I raced half marathon a couple of weeks ago at 1 hr 30min 8 sec (untapered). VDOT has me running around 3 hour 8 min marathon . Would you advise to shoot for this on October 6 or take a more cautious approach say 3hr 15 min pace and see if I can kick on later in the race ?
Awesome worm dropping that 1:30:08 while untapered. I think the 3:08 is a definitely a solid goal which you are capable of come October...if anything run the first 10 miles at 3:15 pace THEN pick it up. Good luck and keep me posted on how it went out there Callum.
Didn’t manage to hit 3.08 coach, ran a 3.16.26 so around 13 min pb over a tougher course , some tough climbs in the back half zapped the legs . Only my second marathon . No excuses . Going for sub 3.10 in April on a less hilly route . 💪🏼
How important are gels? I'm training for CIM, my longest long run so far was 19 miles, but i didn't use gels to complete them. I used applesauce squeezes. It wasn't a elite time or anything but i never felt under nourished. A brand named Percussion Fuel will be available at the aid stations as they're the sponsor. To be far my first marathon time I'm guessing will be about 4 hours 30 minutes sadly, but will these gels help me be any faster? Is there a brand you use? Or stick with the applesauce packs because they're cheaper? Thanks. Sorry for the weird question.
gel are VERY important as that is a 100-150 calories of glucose going directly into your blood stream per packet during the race. Be sure to ingest some in training to find out how your stomach handles them. I would take between 4 to 5 of those during a marathon with water. Keep up the great work Aaron and know you are going to do awesome in your upcoming races.
You zone 2 mean according to HR? My friend Sean does lots Z2s but with hills, his pace is decreasing when hit the hill but he is keeping HRzone2 (he mentioned his pace is 9:00-10:00 min per mile when he is running /jogging up hills) he is 2:43 marathon runner😊
This is similar to my comments on MAF, it builds an aerobic base, I start my taper for Chicago Marathon next week and I’m able to do an hour run around 4 hour pace and my HR is under my MAF, Zone 2 is unrealistic for me, too slow and a 70/30 balance has worked well
Running slower easy runs and making sure I don't have too many hard workouts during the week (2 or 3 at most) has really helped me. I think the key to improving is really pushing yourself during most of your hard days, and just take it easy and recover on the easy ones.
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Just starting my training for my first half marathon on Feb 1 in Death Valley! Super excited and I’m grateful for the value you bring. Goal time is sub 2hrs, can’t wait to come back with the results from the help of your videos!!
wishing you great success on the 1st. Thanks for your support of this channel 💪💪💪💪💪💯
Another awesome video!
Thanks!
Appreciate the support 😍😍😍😍🙏
220-39 (my age) = 181 is my MHR. 60-70%x181= 108-126 is my zone 2. It’s very low for me, and I only use zone 2 for recovery runs. I’m following MAF training, my MAF is 180-39= 141. So I’m doing 3 days around my MAF (70% of volume) and 3 days at zone 2 for recovery (30% of volume). And it’s worked for me, I’ve just set 2 huge PB, 1:29 for HM and 3:31 for FM after 2 months switching to MAF training.
Congratulations on the new PRs. Superior work! 👊👊👊👊💪
Have you got any knee pain from the long zone 2 runs, it takes me like 15 min to sometimes 20 min once i get to mile 6 or 7… whats your mileage and days look like and pace @syntropicfarming
You do about 140bpm run 3 times a week and around 125bpm in between?
I've found cycling to be the answer. I can cycle harder for longer without injury. No Z2 shuffling for me, I keep runs for running.
Great alternative for sure
Great video ! I’m enjoying your Chanel and videos 🏃♂️ for me, I’m finding that it’s really important to keep the day after the weekly long run very slow / recovery 130 bpm (-+ 3 bpm)
Sometimes I feel that I’ll have strong legs on the Monday for my easy run, so I need to hold back for Tuesdays interval session. Sometimes I push my easy Monday up to high 130s. Or add in a few strides. It’s definitely the weekly easy run I bump up a little bit.
I’d also recommend taking Fridays easy run relaxed before the weekly long run on Saturday. It really only gives one (decent) easy run a week on Monday. But on these interval and long run days it should be alllll out !🏃♂️💪 wet T-shirts by half way every time.
I also think it’s important to reduce your interval intensity on Thursday to ensure your fresh for Saturdays big long run !
I’ve found slower is definitely better! You need to be extremely prepared for the weekly intervals and long run.
Focusing more on the other important aspects is vital. I focus more on Cross training, mobility, strength work, some foot speed work too. I’m starting to push more towards slower is better.
It’s difficult, but threshold training on the bikes,rower, step up machines, cross traine etc are excellent, especially for your double threshold days. Start by cross training for that ( low impact on legs)
Timing is very important for your program, you need to take everything into account for the next day and create an optimal weekly structure for your current level of training. It’s a long process 💪🙌🏃♂️
Diet and recovery methods seem to be a different ball game. It seems like a fine art to get it correct. I’m taking each marathon block as it comes and learning from each one.
Thanks for the support Ayden. Keep up the superior training and racing. Appreciate you sharing your feedback to the community, means a lot brother.
Thank you, I’m looking forward to your future videos. In Scotland we have the Loch Ness Marathon this Sunday ! Im Tapering down this week 🏃♂️it looks like a great route. It’s a big race in Scotland alongside the Edinburgh Marathon
Good luck at the Loch Ness marathon, you're going to do awesome Ayden. My wife and I have talked about visiting Scotland one day, looks beautiful over there.
Great video Nathan, we need those tough workouts in to get faster! Appreciate your continued content.
🙏🙏🙏🙏🙏
One of the things I picked here was a longer build up with a cool down week in there (is that 2 things 😂) Anyway, typically 1 week I run track 800s with a 30/32k slow long run, the next week a 40k long run with 3x10k at MGP. Thats now 3x12k today, and is now my fastest 40k long run for my build up to Valencia in dec'24.
Took a week or so to come good as also had a small bout of covid (nothing serious) The cooling off week helped alot I think, could actually feel the strength in my legs.
I'n between these 3 key workouts it's basically easy Aerobic running. The regular 40k long run workout isn't for everyone but I'm seeing the benefits (copied it from Japanese runners, they're not that shy with mileage 😂
Thanks Nate !
Outstanding work RTP. Yeah, the Japanese, to me, are even more impressive than the Kenyans and Ethiopian runners, they really are consistent with the training. You are definitely going to run awesome in Valencia.
@@rundreamachieve I'm sure you will too 😃
👊💪💪💪💪💪
Hi in my own experience I've have to combine easier running with zone 4 (just below LT 2 )running to progress, With slow running only the speed for my top of zone 2 heart rate actually gradually got worse over time , I found I had to wake the body up with some higher intensity running plus it made the process a lot more enjoyable. Cheers
100% agree 💪💪💪💪💪
Zone 2 training = 60-70% of your maximum heart rate (MHR). The most common formula is: 220 - your age = MHR. I consider "Zone 2" training 1 rung above the Galloway Method (a run-walk-run approach to endurance training) at best. The revised formula (considered more accurate for older people like me, 61) MHR = 208 - (0.7 x age). I run a daily 10K, never see Zone 2 and more than half of my daily run is at above my MHR. I don't believe these formulas & running anecdotes apply to those that have conditioned and trained their bodies for this endeavor (daily running).
Appreciate you sharing with the community TG and I agree with you regarding the formulas.
The only way to know MHR is to test it in a pretty grueling interval session. Last(~3rd) rep preferably uphill.
Those age things can be off by 40. Mine is by ~25.
💪💪💪💪💪
I'm in agreement.
We use to just say running at conversation pace. Not zone 2. This has just been a fad that is way overnlown.
👊💪👍👍👍👍
As a 53 year old runner that have been running for 2 decades, I use zone 2 runs to recover and give me legs and body an easy session day along with higher mileages for the week. Running hard more than 2 times a week will cause many running injuries. Learned the hard way by being greedy and wanting to PR my Half. Running hard will improve your times, however, injuries are unavoidable if you run too many of them as a guy that lifts weights and weighs about 200lbs. Not a typical runner and more of a hybrid like Nick Bare.
I hear ya Bobby, 2 days is usually sufficient timing between hard efforts. Sounds like you are setting up your training properly. Appreciate you sharing your thoughts with the community. Keep up the superior work.
When you talk about recovery days, does that encompass any run that isn’t a long run, track workout or tempo run? Right now I’m doing 6 runs a week of 1 long run, 1 track workout, 1 tempo and 3 steady runs that and I’m trying to figure out how best to attack those steady runs. I’ve done them at a more comfortable zone 2 and that’s been fine for me, but recently I’ve been trying to bring their pace up closer to my goal HM pace. My zone 2 pace usually sits around 8:45-9 min/mile, but since I’m trying to run a half under 1:30 I’ve been taking those steady runs around or just under 8 min/mile more recently which generally has me right at the upper end up zone 2 or a bit in zone 3. Would these days be better spent as zone 2 recovery or am I right to be working a little harder to be closer to my race pace?
yes, any run that isn't a varied paced long run, track or tempo workout should be VERY easy. Keep up the superior work. You are fit and know you are going to break that 1:30 half marathon barrier soon. Stay in zone 2 for those easy days, JOG. The hard days are going to test your mental and physical limits, ENJOY those recovery days, you'll need to. Hope this helps.
I’m not sure if you have talked about it on your channel before, but it has been awhile since your last marathon right?
I was just curious why you took a break or if you did? Good video, got 3:24 in a marathon a couple weeks ago, doing CIM in December and hopefully going for sub 3 at Jack and Jill in June 🤞🏻
I’ve noticed I’m getting progressively faster having those important speed workouts rather than getting a lot of zone 2 high mileage just to say I ran that many miles. It was only my second marathon so I learned quite a bit.
MANY times. I just felt in 2013 I had done just about all I wanted to do in the sport. Of course, looking back I suppose I could have continued racing but I continued to jog for fitness, just no heavy racing. Will be running my first marathon in 11 years in December. Keep up the great work and VERY well done dropping that 3:24, awesome effort Robert. Yes, you definitely have a sub 3 in you.
@@rundreamachieve well congrats on your return and the best of luck! Hope you reach your goals, finishing a marathon is an achievement either way. Thanks for the reply.
Thanks Robert, yes, just finishing one is a huge accomplishment, so true.
Great info coach , Hope your training is going well . I am running my 2nd marathon October 6th . I raced half marathon a couple of weeks ago at 1 hr 30min 8 sec (untapered). VDOT has me running around 3 hour 8 min marathon . Would you advise to shoot for this on October 6 or take a more cautious approach say 3hr 15 min pace and see if I can kick on later in the race ?
Edit : my previous PB was 3 hr 29 in April (1st marathon on different course)
Awesome worm dropping that 1:30:08 while untapered. I think the 3:08 is a definitely a solid goal which you are capable of come October...if anything run the first 10 miles at 3:15 pace THEN pick it up. Good luck and keep me posted on how it went out there Callum.
Didn’t manage to hit 3.08 coach, ran a 3.16.26 so around 13 min pb over a tougher course , some tough climbs in the back half zapped the legs . Only my second marathon . No excuses . Going for sub 3.10 in April on a less hilly route . 💪🏼
Awesome job Callum. A 13 minute PR is a massive jump in ability. Congrats.
What’s your next race?
Should be Valencia marathon in December...
How important are gels? I'm training for CIM, my longest long run so far was 19 miles, but i didn't use gels to complete them. I used applesauce squeezes. It wasn't a elite time or anything but i never felt under nourished. A brand named Percussion Fuel will be available at the aid stations as they're the sponsor. To be far my first marathon time I'm guessing will be about 4 hours 30 minutes sadly, but will these gels help me be any faster? Is there a brand you use? Or stick with the applesauce packs because they're cheaper?
Thanks. Sorry for the weird question.
gel are VERY important as that is a 100-150 calories of glucose going directly into your blood stream per packet during the race. Be sure to ingest some in training to find out how your stomach handles them. I would take between 4 to 5 of those during a marathon with water. Keep up the great work Aaron and know you are going to do awesome in your upcoming races.
@@rundreamachieve What do you think about natural sources of energy during the race like dates or honey?
could certainly work many runners
You zone 2 mean according to HR? My friend Sean does lots Z2s but with hills, his pace is decreasing when hit the hill but he is keeping HRzone2 (he mentioned his pace is 9:00-10:00 min per mile when he is running /jogging up hills) he is 2:43 marathon runner😊
Perfect example of a VERY fast marathoner who is equally smart on his recovery days. Thanks for sharing JR and wishing you continued success.
This is similar to my comments on MAF, it builds an aerobic base, I start my taper for Chicago Marathon next week and I’m able to do an hour run around 4 hour pace and my HR is under my MAF, Zone 2 is unrealistic for me, too slow and a 70/30 balance has worked well
💪💪💪💪💪💪 Good luck at Chicago RF27. Let us know how it went out there.
I don't think it is the same for everyone, because my MAF number was lower than the top of my Zone 2.
👍👍👍💪👊
Running slower easy runs and making sure I don't have too many hard workouts during the week (2 or 3 at most) has really helped me. I think the key to improving is really pushing yourself during most of your hard days, and just take it easy and recover on the easy ones.
Smart moves Zyman. Keep up the great work!
Lmao...So its not just me! I detest the long run. I'd rather do mile repeats over the long run any day of the weak!
I totally hear you Dean haha 😂💪💪