Absolutely spot on, Lee. I cannot advocate the “slower to get faster” method enough. I started running in my mid-30s and while progress was initially good, my marathon performance plateaued at 3:15-3:30 for years. Then finally, around 18 months ago, I adopted this approach having ignored it for ages. All about that low HR stuff with speed work + long runs mixed in. At the age of 47, six months ago I went sub-3hrs for the first time. Good luck to everyone who gives this a go - remember; be patient!
@@leegrantham Oh also, one practical trip for going slower: avoid wearing 'fast' trainers! No race foam and definitely no plate. I run in a plodding pair of Gel Kayanos, and it keeps me at 5:30-6:30/km pace!
I had RedS for around 18 months - closely followed by a stress fracture of the foot - completely changed my training and figured out how I was going to get strong and injury free. Discipline and patience within the process and I use HR to ensure i am staying within the zones. I am 59 this year and still achieving PB’s in most distances - most importantly I can run pain free and it’s a great feeling knowing you can rely on your body again. Love your content thank you 😊
Great video, Lee; please keep them coming. The hardest thing to do at the minute is drag yourself out of bed early in the cold, dark mornings, but once you have done that, the feeling is great: Achieve the run
This works !!!!!!!!!!!!!!!!!!!!!!!!! 4 months running … I implemented this on my recovery run days once in a week (Monday) day after “long run”(Sunday) as well on warm up and/or cool down routines. Conquests: 5K PB 00:30:38 ( first race ) >>> some training status
Such SOLID advice. Thanks, Lee ! I've first hand experience that this works. It's good for me to reset back to it. Best ironic part is I just watched this video after getting off of the treadmill for a 30 minute 131 HR session.
When I began running 8 month ago, I could only run 500 meters. So I walked many hours every week, and slowly walked less and more running. Im 58 so I can not afford an injury. Now I run 80-90k a week, and soon I will implement some speed work. Grantham seem to know what works 🙂
Such great advice! When I started running, nearly 50 years ago, the limiting factor was not having a coach or resources to help me understand running form or good training practices. Every run would have been Z3 minimum, and the only variation was a fartlek session once a week. Using run/walk and building a base was a revelation and I've had far fewer injuries since using Z1/2. After a few setbacks over the last few months, yesterday I managed a 10km run staying in Z2 (though it was a reasonably cool 30C). Last year I didn't manage this until mid-March, and it took me about 10 weeks progress to do the same run in Z1, so this year is off to a good start. One tip I have when doing a Z1 or Z2 run, is that when my HR nears the zone limit, I see if there's anything I can do to run with less effort and also check my breathing.
We’re so lucky to have so much information. Available to us now versus even 20 years ago and 30 years ago let alone 50 years ago! I’m glad you’re constantly improving and better than that. I’m glad you’re still always looking for ways to improve. It’s gonna be a good year, Hugh!
@@leegrantham Thanks Lee. I spent some time in the condo gym this morning and have worked out a good routine to use 3x /week. I also tried the gym bike for the first time, and realise I could do an easy hour on the bike each morning whilst doing my pre-work reviews. So having thought I would only be able to do one sessions per day, I'm thinking 60-90 mins Z1/Z2 on the gym bike each weekday morning, whilst working, then some runs and gym sessions late afternoon, similar to your plan. I'm excited, I think this will take me to another level. Your advice and ideas in these videos are brilliant.
@@leegranthamMy max heart rate is 215. For my easy days would it be best to stay in zone 2 128bpm to 149bpm or will I get faster from running at 150bpm to 165bpm. What zone shoud I stay in for 80% of my runs to get faster of 40 to 45 miles per week? Zone 2 or 3?
What do you recommend for HR lower range? Say you walk for a minute and HR drops to 120, should you shorten breaks to keep HR closer to that 130 mark, or is it beneficial to let HR drop more so you can have longer continuous running periods?
Staying in the zone with a steady heart rate is the goal. You should be adjusting both as you progress: either lengthen the run periods from 1, 2, 3 minutes, or shorten the rests from 60, 45, 30 to zero until you can run consistently at the same easy pace without rests.
It can be challenging to run this slow for many beginners. Short rests are important, but so is developing a running form that can work at any speed. Doing gradual transitions between walking & running speeds is a great drill to practice.
I think the thing that held me back, knee injury, overcame with knee support, screeching, hoka trainers. But yes your right sprinkled super easy runs very important, when I was kickboxing, fighting, 3 tines a week I'd go all out run and it was good but I now know the slow easy rubs are just as important. Last week I ran super easy n long, I wanted to do really well on the parkrun race, unfortunately I was ill awake from 1 in the morning fever the lit, we ran 4k before the event I was dead but pulled myself together JUST!, And ran my heart out with only 6 secs off my PB at 21.07.this was definitely due to the super easy long runs that week. Lee, lastly just watched a video and a woman mentioned the new heart monitor s from chorus, the watch people, They have come on ALOT over the years. Chest ones are uncomfortable, you might want to test one maybe.. OK thank you for another' brilliant vid
That must have been some 4th and 5th km Frank! I agree, the software/satellites have moved on plenty, I should be testing a Coros watch/hrm on the channel soon. Do you use one? Do you favour it to other brands?
@leegrantham not yet, I use effort as guide. Watched video on the watch, lightweight, battery etc v good. The woman on the arm band said v good indeed much much better then the chest scrap. I'm aiming for PB this week 5k. Marathon April. Half nxt month. Ps it's bloody cold here. Ps I need a t shirt xx
@leegrantham thanx again Lee brilliant videos from you. Quick question if I can on form, the parkrun foto, it's exaggerated in picture,,, but my foot is really turned , as I run on the outside blade. I think I've always done it, especially when at speed. Strench n focus on hitting mid flat foot.... But it's hard. Any tips on that onr
Yes for the cardiovascular & metabolic benefits. Not so much for the musculoskeletal adaptation. Indeed, it can be hard to run that slow: you have to use muscles that would otherwise work for free on tendon rebound at a slightly faster pace.
I really need to try this. Coming off a month of not much training, 1:32 HM and 3:29 Marathon. But now 5:15-5:30 /km pace my heart rate is at 150. Very annoying.
Thanks for this Lee! Would this be possible to add to the current structured training of the 2 key sessions per week? Currently the only similar thing I do this for is the recovery runs, would it be wise to use the sort of progression on those? Tuesday: Key Interval session Thursday: Recovery run Saturday: Key Long Run session Sunday: Recovery run
Is this dependant on Max HR though? I done a Coros test and they calculated my Max HR as 209, so my aerobic zone is between 143-167. Below 143 is recovery or fat burn. What would you suggest in this case??
Your watch will be off by 5-20 beats, which could be everything when it comes to trying to improve in a certain area. A lactate test will give you a much better idea.
I currently do the following: Tuesday- intervals Thursday - easy Saturday- long run Sunday- easy My easy pace heart rate zone goes from 110 - 127 bpm. Should i run my 2 easy runs at 130 even though its above my easy pace heart rate zone?
@leegrantham how to improve on the half iron distance run (half marathon), how to train to have a strong pace, running in the heat after cycling. Currently can run a 2:05 half marathon, hoping to do a sub 6 hour half ironman. Cheers
Hello. Im a 2:38 marathoner. Doing around 100k per week. My “zone 2” is 120-149 bpm. But even at a very easy pace of 4:50-5:10 per kilometre, my heart rate usually fluctuates between 145-155 (half zone 2 half zone 3) so to keep it around 130bpm i would have to be going soo slow it would feel uncomfortable. My “easy” pace is around 4:30-4:45 per k. But its pretty much all zone 3 heart rate, even tho it feels extremely easy. Am i doing something wrong?
Would love to know the answer to this as well. My numbers are different but same scenario, same question. 130 bpm is well below my "zone 2" would this still be applicable to me or is the point to run at the bottom end of my zone 2 pace?
@@hugegrant6141 yeah not sure if i just have a high hr in general because ot creeps up pretty fast even at easy paces. The highest iv ever recorded on my watch is 198. I ran a 71 minute half marathon February last year where i averaged 181 bpm however when i raced my marathon pb at newport marathon i didnt have a watch so i was just going off the splits on my phone. But towards the end of last year i got a coros watch
Is 13o bpm correct for anybody? I would say im decently fit and have a Max HR of 205 so 130 ist about 60-65% isnt that a bit low? My goal is to run a sub 3:20h Marathon in April so im Glas for every advise
Just an addition: i could do the 25/30 min 130 bpm run every Morning and my normal workout in the afternoon. Would u say its worth it or to much. I cant Imaging some negative points about 25 min Slow Running in the Morning, and i also dont think it would make me fatigue
I agree. 130 is a bit arbitrary and takes away from the otherwise excellent advice. Maybe a “low zone 2” with examples of typical heart rate ranges would have been more appropriate. 130 is unrealistically low for many, even if well trained.
I like this but my max is 184bpm and my theshold is 172bpm. This gives me from about 130-152bpm as an easy pace. 130bpm could a bit off for some people.....
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Absolutely spot on, Lee. I cannot advocate the “slower to get faster” method enough. I started running in my mid-30s and while progress was initially good, my marathon performance plateaued at 3:15-3:30 for years. Then finally, around 18 months ago, I adopted this approach having ignored it for ages. All about that low HR stuff with speed work + long runs mixed in. At the age of 47, six months ago I went sub-3hrs for the first time. Good luck to everyone who gives this a go - remember; be patient!
Brilliant, and thanks for sharing. Patience is the word, with these counter-intuitive, but proven methods!
@@leegrantham Oh also, one practical trip for going slower: avoid wearing 'fast' trainers! No race foam and definitely no plate. I run in a plodding pair of Gel Kayanos, and it keeps me at 5:30-6:30/km pace!
I had RedS for around 18 months - closely followed by a stress fracture of the foot - completely changed my training and figured out how I was going to get strong and injury free. Discipline and patience within the process and I use HR to ensure i am staying within the zones. I am 59 this year and still achieving PB’s in most distances - most importantly I can run pain free and it’s a great feeling knowing you can rely on your body again. Love your content thank you 😊
Great video, Lee; please keep them coming.
The hardest thing to do at the minute is drag yourself out of bed early in the cold, dark mornings, but once you have done that, the feeling is great: Achieve the run
Absolutely, Matt. Once you're out, you're in it and you never feel worse after.
@ 100%
This works !!!!!!!!!!!!!!!!!!!!!!!!!
4 months running … I implemented this on my recovery run days once in a week (Monday) day after “long run”(Sunday) as well on warm up and/or cool down routines.
Conquests:
5K PB 00:30:38 ( first race )
>>> some training status
Absolutely brilliant, Daniel. It's a great but underestimated area of your game. 🙏
Can’t wait to implement this! I tend to go too hard and push myself. I need to trust the process
Enjoy it, Bruce!
Such SOLID advice. Thanks, Lee ! I've first hand experience that this works. It's good for me to reset back to it. Best ironic part is I just watched this video after getting off of the treadmill for a 30 minute 131 HR session.
Good man, it's always there for you to go back to, it'll alwasys work!
When I began running 8 month ago, I could only run 500 meters. So I walked many hours every week, and slowly walked less and more running. Im 58 so I can not afford an injury. Now I run 80-90k a week, and soon I will implement some speed work. Grantham seem to know what works 🙂
Great work, Andre, so good to hear, and thank you!
Mind blowing stuff!!!!!!I have been struggling for 18months to run at right zone 2 pace...thank you so much!
You're welcome, Sir!
Such great advice! When I started running, nearly 50 years ago, the limiting factor was not having a coach or resources to help me understand running form or good training practices. Every run would have been Z3 minimum, and the only variation was a fartlek session once a week. Using run/walk and building a base was a revelation and I've had far fewer injuries since using Z1/2. After a few setbacks over the last few months, yesterday I managed a 10km run staying in Z2 (though it was a reasonably cool 30C). Last year I didn't manage this until mid-March, and it took me about 10 weeks progress to do the same run in Z1, so this year is off to a good start. One tip I have when doing a Z1 or Z2 run, is that when my HR nears the zone limit, I see if there's anything I can do to run with less effort and also check my breathing.
We’re so lucky to have so much information. Available to us now versus even 20 years ago and 30 years ago let alone 50 years ago! I’m glad you’re constantly improving and better than that. I’m glad you’re still always looking for ways to improve. It’s gonna be a good year, Hugh!
@@leegrantham Thanks Lee. I spent some time in the condo gym this morning and have worked out a good routine to use 3x /week. I also tried the gym bike for the first time, and realise I could do an easy hour on the bike each morning whilst doing my pre-work reviews. So having thought I would only be able to do one sessions per day, I'm thinking 60-90 mins Z1/Z2 on the gym bike each weekday morning, whilst working, then some runs and gym sessions late afternoon, similar to your plan. I'm excited, I think this will take me to another level. Your advice and ideas in these videos are brilliant.
Love your content and wisdom! Could you make videos about shoe rotation/recommendations and nutrition?
Thank you, and yes, will do both!
@@leegrantham thanks sir love your vids and content. They are super inspiring and remind me to not overdo it!!!
Think I'm going to slow down and do this religiously
100% works. Even if you have years of experience.
@@leegranthamMy max heart rate is 215. For my easy days would it be best to stay in zone 2 128bpm to 149bpm or will I get faster from running at 150bpm to 165bpm. What zone shoud I stay in for 80% of my runs to get faster of 40 to 45 miles per week? Zone 2 or 3?
Nice video, I would be curious how much improvement one would make in a year of doing this every day.
What do you recommend for HR lower range? Say you walk for a minute and HR drops to 120, should you shorten breaks to keep HR closer to that 130 mark, or is it beneficial to let HR drop more so you can have longer continuous running periods?
Staying in the zone with a steady heart rate is the goal. You should be adjusting both as you progress: either lengthen the run periods from 1, 2, 3 minutes, or shorten the rests from 60, 45, 30 to zero until you can run consistently at the same easy pace without rests.
Simply replace 130bpm with your max zone 2 (aerobic threshold) and train in that zone.
What about hiking/walking four days a week. The other three days doing long run, intervals, and steady state runs?
It's a good question. It could work. A way to improve this could be to swap one hike and one of the faster sessions for light recovery runs.
It can be challenging to run this slow for many beginners. Short rests are important, but so is developing a running form that can work at any speed. Doing gradual transitions between walking & running speeds is a great drill to practice.
Absolutely!
I think the thing that held me back, knee injury, overcame with knee support, screeching, hoka trainers. But yes your right sprinkled super easy runs very important, when I was kickboxing, fighting, 3 tines a week I'd go all out run and it was good but I now know the slow easy rubs are just as important. Last week I ran super easy n long, I wanted to do really well on the parkrun race, unfortunately I was ill awake from 1 in the morning fever the lit, we ran 4k before the event I was dead but pulled myself together JUST!, And ran my heart out with only 6 secs off my PB at 21.07.this was definitely due to the super easy long runs that week.
Lee, lastly just watched a video and a woman mentioned the new heart monitor s from chorus, the watch people,
They have come on ALOT over the years.
Chest ones are uncomfortable, you might want to test one maybe..
OK thank you for another' brilliant vid
That must have been some 4th and 5th km Frank!
I agree, the software/satellites have moved on plenty, I should be testing a Coros watch/hrm on the channel soon. Do you use one? Do you favour it to other brands?
@leegrantham not yet, I use effort as guide.
Watched video on the watch, lightweight, battery etc v good.
The woman on the arm band said v good indeed much much better then the chest scrap.
I'm aiming for PB this week 5k. Marathon April. Half nxt month.
Ps it's bloody cold here.
Ps I need a t shirt xx
@leegrantham thanx again Lee brilliant videos from you.
Quick question if I can on form, the parkrun foto, it's exaggerated in picture,,, but my foot is really turned , as I run on the outside blade. I think I've always done it, especially when at speed.
Strench n focus on hitting mid flat foot.... But it's hard. Any tips on that onr
I think i also heard something similar from a coach, chris hinshaw, if i remember it right he implemented to his athletes around 20mins.
its quite hard for me to maintain 130 beats by jogging. could this method be also applied to say biking? I would think so?
Yes for the cardiovascular & metabolic benefits. Not so much for the musculoskeletal adaptation. Indeed, it can be hard to run that slow: you have to use muscles that would otherwise work for free on tendon rebound at a slightly faster pace.
Yes, definitely.
Hi Lee, any recommended brands/models of chest strap HRM? Thanks for all you do! J.
Garmin HRM Pro Plus is the best.
I really need to try this. Coming off a month of not much training, 1:32 HM and 3:29 Marathon. But now 5:15-5:30 /km pace my heart rate is at 150. Very annoying.
same case. got sick for 1 month and my MAF pace went down half a minute...
Just a case of slowing down for a little while. Getting back to previews levels will be quick.
Hi Lee, Just wondered if your Fenix 8 was the 47mm or 51mm version? Thanks
51mm, it's big.
Thanks for this Lee! Would this be possible to add to the current structured training of the 2 key sessions per week? Currently the only similar thing I do this for is the recovery runs, would it be wise to use the sort of progression on those?
Tuesday: Key Interval session
Thursday: Recovery run
Saturday: Key Long Run session
Sunday: Recovery run
I'm wondering the same and I have exactly the same weekly run schedule as you
Is this dependant on Max HR though? I done a Coros test and they calculated my Max HR as 209, so my aerobic zone is between 143-167. Below 143 is recovery or fat burn. What would you suggest in this case??
Your watch will be off by 5-20 beats, which could be everything when it comes to trying to improve in a certain area. A lactate test will give you a much better idea.
@ I have the Coros heart rate monitor which is more accurate than the watch
@@advaita9156 Yes, I understood that.
I currently do the following:
Tuesday- intervals
Thursday - easy
Saturday- long run
Sunday- easy
My easy pace heart rate zone goes from 110 - 127 bpm.
Should i run my 2 easy runs at 130 even though its above my easy pace heart rate zone?
Tips on triathlon running?
To effort? Or in general?
@leegrantham how to improve on the half iron distance run (half marathon), how to train to have a strong pace, running in the heat after cycling. Currently can run a 2:05 half marathon, hoping to do a sub 6 hour half ironman.
Cheers
Hello. Im a 2:38 marathoner. Doing around 100k per week. My “zone 2” is 120-149 bpm. But even at a very easy pace of 4:50-5:10 per kilometre, my heart rate usually fluctuates between 145-155 (half zone 2 half zone 3) so to keep it around 130bpm i would have to be going soo slow it would feel uncomfortable. My “easy” pace is around 4:30-4:45 per k. But its pretty much all zone 3 heart rate, even tho it feels extremely easy. Am i doing something wrong?
Would love to know the answer to this as well. My numbers are different but same scenario, same question. 130 bpm is well below my "zone 2" would this still be applicable to me or is the point to run at the bottom end of my zone 2 pace?
144-155bpm at 4:50? wow, I have a much lower HR there but I am far away from your marathon time, I wonder what your max HR and marathon race HR are?
@@hugegrant6141 yeah not sure if i just have a high hr in general because ot creeps up pretty fast even at easy paces. The highest iv ever recorded on my watch is 198. I ran a 71 minute half marathon February last year where i averaged 181 bpm however when i raced my marathon pb at newport marathon i didnt have a watch so i was just going off the splits on my phone. But towards the end of last year i got a coros watch
I want to try as well😅
You can! 🚀🚀🚀
Is 13o bpm correct for anybody? I would say im decently fit and have a Max HR of 205 so 130 ist about 60-65% isnt that a bit low? My goal is to run a sub 3:20h Marathon in April so im Glas for every advise
Just an addition: i could do the 25/30 min 130 bpm run every Morning and my normal workout in the afternoon. Would u say its worth it or to much. I cant Imaging some negative points about 25 min Slow Running in the Morning, and i also dont think it would make me fatigue
Lee isnt 130bpm too low for zone 2? I have heard elsewhere that based on my max HR my zone 2 starts at 143bpm
It's very individual, and needs testing properly, not via watch estimations etc, but typically 130 would be zone 2.
I agree. 130 is a bit arbitrary and takes away from the otherwise excellent advice. Maybe a “low zone 2” with examples of typical heart rate ranges would have been more appropriate. 130 is unrealistically low for many, even if well trained.
@@nokrome Look up the MAF method, if you are not familiar. I've had success with this way of training.
HR depends on your age right?
Yes, but very individual.
I like this but my max is 184bpm and my theshold is 172bpm. This gives me from about 130-152bpm as an easy pace. 130bpm could a bit off for some people.....
It's only an example Scott, there would be a nice sweet spot for you.
@@leegrantham Gotcha
Why 130 bpm? Why not more or less?
Just an example, but typically low effort.