Great insights. I actually quite enjoy the Tempo Runs - it pushes you hard, but it doesn't destroy you. Well put up as describing it a running unconfortably for the longest time possible.
Thanks, Daniel! Aside from the physiological benefits of tempo runs, I think people underestimate the benefit of simply getting used to suffering a little. It strengthens the mental game for sure!
Thank you for this, I wish this was up two years ago. I have restarted my marathon training plan and feel like there is a purpose for slower runs now, not just for recovery. I am loving them since watching this last week
Great video. I wish I knew this years ago when every run turned into a progression run and resulted in frequently getting injured. I now keep my easy runs really easy and can run much more often.
Bravo! This is one of the best endurance athlete training videos I've ever seen. It all fits with the latest science and is presented clearly and concisely. Great job!
Thank you for this video! I have my first Marathon coming up and I’m planning my long run in a few days. I was initially going for something close to the race distance (26.2), but looks like 20-23 would be more advisable
Thanks James for the regular updates. I find it difficult to differential my aerobic pace from anaerobic stage with perceived effort. I am a beginner runner with about two years experience, my most comfortable pace is 7km/min. What should I target for an easy run. Thanks
If you can, buy a heart rate monitor and take a look at Joel Jamieson's "MMA Conditioning", obviously specialized but you get a great look at energy systems functioning and, with a litle understanding, you can extrapolate the information received.
ah I've been doing this all backwards. I want to run a fast mile, so I recently hit 7:30 mile. This most probably means that 7:30 mile is probably the limit of my aerobic running. I've been wanting to hit a 6-minute mile. So I'll probably try to keep it 8:00 to 8:30 every day per week. If a more experienced runner has any advice to hit the 6 minute mile I would appreciate that
I’d say go slower than that for your regular easy runs honestly. Running that close of a pace to your all-out mile pace won’t be easy, and you want most of your runs to be easy. How’s it been going 3 months later though? Also you’ve probably heard it before but staying consistent is the most important thing
Do you think it's better to run the tempo as 3x1 mile with short rest intervals, or do 3 miles straight through? Or, as I do now, mix it up a bit? Cheers James.
Hey David 👋 There are so many ways you can structure a tempo workout. My concern with 3x1 mile with a jogging recovery is that it turns into more of a mile reps session, in that the temptation is to push too hard during the mile reps, pushing you too far “into the red” beyond your threshold HR or equivalent pace. One of my favourite tempo workouts is Kenyan Hills (worth a Google if you’re not familiar!). It’s hard but very effective!
@@JamesDunne yeah, that's always a temptation! That's why I think pace can be an excellent guide (once you have a reasonable grasp of the correct zones calibrating HR/pace/perceived effort). So much to learn and enjoy. Thanks for the prompt reply James. Excellent stuff.
yes u must work in your speed endurance. like 100 meter 400meter 1500meter.then u will improve your long distance running without getting tired. u must do a series of these
Great scientifically informative but easy to understand and interesting video to watch. Im interested to learn after a very long break how to really improve my running but also general overall athleticism, strength, flexibility as a whole body approach to improve my running. I find it is frustrating as a very driven person to go slow and do a lot os stretching and flexibility work. But I find it paying off, I can train 6 days a week, hard but effeceint with no injuries or bio-mechanical concerns, only improvements.!!I just need to remember its the long game I'm aiming for. consistency, regularity and listening to your body and focusing not just on running but your overall bio mechanics and health.
@@JamesDunne thanks James. Training is well and your 30-day challenge and other of your exercises helped me get rid of my ITBS last year. But now I was diagnosed with a hip cam-impingement. Do you have any advice for sportive people at different ages? I am 45 and just starting with triathlon. Thanks in advance
@@JamesDunne thanks for your encouragement, James I don’t know how long it will to make a noticeable difference but I shall squeeze in as many easy runs as I can each week as long as they don’t cause more fatigue 🙏
@@allanc8378 I have been following the 80/20 10k plan since January. I'm in my 50s and running daily in 20 day blocks. The training is highly polarised, and has an easier week every third week. I don't carry fatigue from one run to the next. My VO2 Max dropped during base training, but has recovered during the peak phase. I'm now tapering ahead of a 10k time trial (couldn't find a race near me on the right weekend). I feel fit, strong and ready. I'm a fan. My only concern is not having a feel for race pace, so I will run to HR. Hopefully I will get an age PB. It's nice to train without feeling like I'm constantly on the verge of injury or illness.
@@barryalexander2909 Very well, Barry👍I have never followed a training plan but I do know that I “should” be able to finish a half marathon in less than 2 hours which never happen. Then I see this video and it’s exactly what the doctor ordered😂
I'm currently running about 20-25 miles a week. Monday's are 5-6 mile long runs. Tuesdays, Thursdays, and Saturdays are sprint days. The sprints are usually 30-60 intervals for 3 miles. Other days are 3-mile runs. Do you think that's too much?
Another great video, James - really helpful. I was wondering if you could share any tips on how I can improve my cadence? I’m stuck on averaging around 167spm….
Those calculations only makes sense for people who have not done a full marathon yet, I can do 5k on 22 minutes and my best time on marathon is 4:34 minutes, the strategy and energy administration is very different from a 5k to a 26.2 race.
Doing sprints most definitely improves your distance run/endurance greatly, that's from experience not research. As with any workout.. going harder occasionally makes doing the workout at the easier pace, easier. Jogging makes walking easier, running makes jogging easier, and sprinting makes running easier. 20 mile runs tho? Fuck that shit I got nothing for ya, y'all are crazy lol.
I have been running for 1 week and a half I try to keep my heart rate down but for some reason it always stays around 160 I ran today very slowly and my average heart rate was 159, my run felt amazing and I run 0.5k more today than normal but obviously I'm not working my aerobic system why is this
What about cyclist... My races are 1 hr and they're basically threshold efforts , zone 5, So an interval for 30 sec and riding to the next corner at zone 3 in between the zone 5 efforts.
I’m running into my calves killing me way before my lungs or upper legs feel much at all. Do I just need to workout my calves more often to strengthen them, or could I be running at to fast a pace on my normal runs?
Oh that's not really realistic. 8:56 to sub 6 is almost impossible if not super hard ( in a month) . Well break it down. Run with someone faster than you. Run 3 miles and add speedwork sessions maybe 45 second 200's then 400's in 90 seconds. Try getting it down to 8:30 then sub 8 then sub 7:30 then build your way down to 6
OK for me and I think most coaches lactic threshold is running/red lining at 5 km/5 mile pace for maybe something like 2 x 10 minutes. Tempo is very different at half marathon/marathon pace at say for 6 to 10 miles. Two very different types of training and working on very different things. I feel it is much much better to be specific when referring to tempo and lactic threshold than to group together, far easier for a less experienced athlete to understand what is required.
The big problem for non professional runners is, that these slow runs not only feel slow… they are rly slow! Most of the people get bored if they run this slow for about an hour… I think it’s more kinda mental to get used to it and remember, that it actual helps to get u faster in the end
Yes, I second that. For years I rejected the notion of running 'easy'. I was one of those typical runners who flogged myself every run. Then, I put my 'beliefs' aside and within a few weeks/months not only did my distance times come down but I was able to hold a quicker pace for longer/over the entire duration. Then, in addition to hill sprints and tempo runs, my times now are considerably quicker and now running a sub-90 half marathon isn't a fairytale.
@@sammiller7509 To give you an insight into my training plan this week. - Monday, Rest Day - Tuesday, Bike Ride (total round trip 30km), warm-up 10km, 3x 1.2km hill climbs @ 25 degrees incline (standing up out of the saddle, highest gear tolerable) - Wednesday, 14k Easy Run - Thursday, 16km Progressive Run - Friday, 18km Easy Run - Saturday, Rest Day - Sunday, 14km Race-Pace, 5min rest, followed by 7km Easy Run
My weekly run schedule : Sunday Long run between 15-20 miles Monday Easy 13k Tuesday Running club, could be Hill repeats/threshold or tempo around 10k-15k Wednesday Easy 13k Thursday Club track something like 16 x 400m or 8 x 800m etc Friday Easy 5k Saturday Parkrun usually tempo pace. Incl' warm up & cool down about 13k I also do two gym sessions , three core workouts & two plyometric sessions per week I have built up to this weekly schedule over many years . This schedule ( with some small tweaks ) keeps me In shape for any race from 5k to a half marathon I am very rarely Injured
Great video James. My biggest struggle with the amount of easy running that I do is boredom. But when I do my 1 or 2 hard sessions each week, I know about it!
Tempo runs are where you’re body can just barely clear the lactic acid (such as 10k pace for 60 mins like you suggested), while Threshold runs you cannot clear the lactic acid and would need to take breaks (such as interval training 4x800 metres all out pace with 60 second recovery) Both are very different and are a staple of elite long distance runners.
Thanks James that's a really good technical breakdown of the reasons why what I'm currently doing is the right thing to do! After a number of injury setbacks in the last few years I've been running mostly in heart rate zone 2 since last July and have had a pretty much uninterrupted run of running. The difference is that last summer a 139bpm run saw me doing 7min/km. Today 6:20/km costs me 129bpm. Slower running also allows better focus on technique & cadence & I'm now way more efficient than when I did a 3:37 2018 Manchester Marathon. In that training block I hit my 5k PB of 20:37 on a flat tarmac track with loads of runners to follow. Last weekend (42years old now) I did a 20:41 at my village parkrun, a technical, mixed off-road terrain course where I was on my own in 2nd for most of the run. Zone 2 rules.
@@CanaryWorfRuns I hope recovery will be easy. I had a similar issue, capsulitis and also an overlapping second toe which required surgery not only to repair the ligament but also to shorten the second toe. But yes, overuse will do it. I bought a treadmill last year and the bulk of my miles are now done on this. Low impact. Probably one of the best investments I've ever made.
Regarding tempo runs, should I be concerned about high heart rate at all, or just the pace? I'm rather new to tracking running metrics, and so far I'm mostly running below anaerobic threshold at around 142 bpm HR at a 8:45mi/m pace. I'm 39 years old. This is very easy pace for me to do for 10k. With the tempo run, should I go all the way up to 170bpm heart rate for the 3 miles if I can sustain that for 3 miles? I am not sure what the highest heart rate I could sustain for a 10k since I typically only train with a low heart rate.
Thanks for this video. I am really interested about this "slow running" thing. And I started with it 5month ago, but looking at my heartrate to be around 75% of my max. the tempo doesn't get abough 7:10min/k. Is this a matter of training or is this maybe to slow?
Aleksandre Sorokin (24h WR holder) just answered yesterday to the question how to lower your heartrate: ask the toothfairy or santa, if that doesn't help, run your long runs at 140bpm HR, lots and lots of miles. Personally I run 2x45min (best 12h apart) at a recreational pace if I have "a day off". And 1x45min recreational +1x usual training workout according to my plan. I believe, the ideal way is to keep your heartrate slightly elevated ideally all day long (of course that is not possible), to adapt your resting heartrate. My pace during those 45min runs differs, all I try to do is at least 7500steps +45min minimum. I add 1minute every month. So even after a marathon I try to reach 7500steps even if the pace is rather a shuffle or walk.
It always comes down to stress, recover, adapt. Obviously with aerobic training the stresor would be more consistent and recovering and adapting will happen more simultaneously. Common sense helps with creating your own unique training plan.
Hi James! super helpful video and thank you! I got a question another question though , and that is what's the difference between the maffetone method and Zone 2 training? Thanks in advance!!
Sorry, I don't understand how clearing "acid lactic" from the body. I know about lactate ( is not an acid and also don't " burn" the muscle, use it in Cori cycle and became energy source for body.
Thank you ever so much for the amazing educative video! I love that you bring all the physiology behind it, as it helps us understand and make meaning of it all 🙏🏽 Thank you so much. Wonderful job 👏🏽👏🏽👏🏽👏🏽
Your descriptions are Nong the most definitive I have EVER recieved. Very holistic. I'm 77 recovering from lymphoma, for real, used to run a lot. Here's what I do: I can only do 2 miles in 29 minutes for LSD, and I describe that as exercise at heart rate above 80 but below 90. (160-77). So I try 3 times a week but during ONE of those sessions I add another half mile. Then 1 days a week at the LAST half mile of the 2 miler, I pick up the pace for 100 strides then walk 100 steps between. I do not run one day, but spend about 40 minutes stretching and calisthenics. Some times swim.
I've read that runners don't run as fast as the charts for the marathon in particular, especially if it's their first. Two main reasons: (1) difficulty in pacing at a constant effort for so long (2) not appreciating how much fuel (food) is actually required to be digested during the race, i.e. 600-1000 calories depending on weight.
Hi James, do you come across calf overload often in the experienced club runners? Watching your videos so far, seems I don’t do enough slower miles, 7.30miles typically seen as easy pace, would you ramp that down to 8:30 to focus on aerobic?
Great info. Though I find it confusing that you mix zones and made up run titles. What you call a tempo run - shouldn’t that really be called a threshold run? And if it’s about 15% slower, that should be the tempo run, shouldn’t it? Because it happens in the tempo zone (3), while the other one is run at threshold zone(4). I understand that you try to make things sound easer. But maybe using “tempo” for “threshold “ is not the way. Why don’t you call them “speed workouts” if you really have to give them a new name, which I doubt is necessary.
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Great insights. I actually quite enjoy the Tempo Runs - it pushes you hard, but it doesn't destroy you. Well put up as describing it a running unconfortably for the longest time possible.
Thanks, Daniel! Aside from the physiological benefits of tempo runs, I think people underestimate the benefit of simply getting used to suffering a little. It strengthens the mental game for sure!
THE MITOCHONDRIA IS THE POWER HOUSE OF THE CELL
Oh thanks I didn't know that
NO! NO MORE
No it’s not it’s the site aerobic respiration.
@@chaz4510the site of aerobic respiration* had to inform you sir
Bro thanks for the tip bro I passed my maths exam in arts school
Thank you for this, I wish this was up two years ago. I have restarted my marathon training plan and feel like there is a purpose for slower runs now, not just for recovery.
I am loving them since watching this last week
Great video. I wish I knew this years ago when every run turned into a progression run and resulted in frequently getting injured. I now keep my easy runs really easy and can run much more often.
Bravo! This is one of the best endurance athlete training videos I've ever seen. It all fits with the latest science and is presented clearly and concisely. Great job!
Thank you for this video!
I have my first Marathon coming up and I’m planning my long run in a few days. I was initially going for something close to the race distance (26.2), but looks like 20-23 would be more advisable
Thanks James for the regular updates. I find it difficult to differential my aerobic pace from anaerobic stage with perceived effort. I am a beginner runner with about two years experience, my most comfortable pace is 7km/min. What should I target for an easy run. Thanks
If you can, buy a heart rate monitor and take a look at Joel Jamieson's "MMA Conditioning", obviously specialized but you get a great look at energy systems functioning and, with a litle understanding, you can extrapolate the information received.
Excellent tips 😎. Adding the Sunday long run instead of playing a football match was the best thing I ever did running wise.
ah I've been doing this all backwards. I want to run a fast mile, so I recently hit 7:30 mile. This most probably means that 7:30 mile is probably the limit of my aerobic running. I've been wanting to hit a 6-minute mile. So I'll probably try to keep it 8:00 to 8:30 every day per week. If a more experienced runner has any advice to hit the 6 minute mile I would appreciate that
I’d say go slower than that for your regular easy runs honestly. Running that close of a pace to your all-out mile pace won’t be easy, and you want most of your runs to be easy. How’s it been going 3 months later though?
Also you’ve probably heard it before but staying consistent is the most important thing
Thank you!
More force, less flow!
I never comment on videos. But as a new runner this is the best I’ve watched by miles!!
I did 10 mile runs during my track season when competing in the 800m / 1600m
My 5k is 18 mins took while getting there and strengthening helped a lot
Really needed to here this! Thanks a lot, you articulated everything so well. subscribed!
Do you think it's better to run the tempo as 3x1 mile with short rest intervals, or do 3 miles straight through? Or, as I do now, mix it up a bit? Cheers James.
Hey David 👋 There are so many ways you can structure a tempo workout. My concern with 3x1 mile with a jogging recovery is that it turns into more of a mile reps session, in that the temptation is to push too hard during the mile reps, pushing you too far “into the red” beyond your threshold HR or equivalent pace. One of my favourite tempo workouts is Kenyan Hills (worth a Google if you’re not familiar!). It’s hard but very effective!
@@JamesDunne yeah, that's always a temptation! That's why I think pace can be an excellent guide (once you have a reasonable grasp of the correct zones calibrating HR/pace/perceived effort). So much to learn and enjoy. Thanks for the prompt reply James. Excellent stuff.
Excellent Information, Thank you! :)
Excellent video
Thoroughly enjoyed it 👍🏻
Love this video. Great summary 👍
Great video, James!
yes u must work in your speed endurance. like 100 meter 400meter 1500meter.then u will improve your long distance running without getting tired. u must do a series of these
thank you. you gave me all the answers to all my questions! I finally found the magic formula
Brilliant clear explanation cheers James☺️
What is the aerobic zone ?
Very helpful I thank u you so much 26.2 in 7wks - LA marathon- my first one very excited- still got some work too do for sure tick tick push push ❤️🏁
Love this video - thanks for making it!
Great explanation James. I think more people would listen to running easy If they didn't care what other people thought about them on Strava haha!
Excellent information 👌
Fantastic video!
Great scientifically informative but easy to understand and interesting video to watch. Im interested to learn after a very long break how to really improve my running but also general overall athleticism, strength, flexibility as a whole body approach to improve my running. I find it is frustrating as a very driven person to go slow and do a lot os stretching and flexibility work. But I find it paying off, I can train 6 days a week, hard but effeceint with no injuries or bio-mechanical concerns, only improvements.!!I just need to remember its the long game I'm aiming for. consistency, regularity and listening to your body and focusing not just on running but your overall bio mechanics and health.
Well-explained!
Quality content 💪🏽💪🏽💪🏽
Very useful tip
Brilliant material! Spot on. And so many amateur runners doing the exact opposite
Thank you, Diego! Glad you agree. Hope your training is going well 😀
@@JamesDunne thanks James. Training is well and your 30-day challenge and other of your exercises helped me get rid of my ITBS last year. But now I was diagnosed with a hip cam-impingement. Do you have any advice for sportive people at different ages? I am 45 and just starting with triathlon. Thanks in advance
Great video. Been running for many years but always need remind g.
Hi James, do you have some kind of app for trainings? I really enjoy your videos
Great video
Good info..
Well explained
I have heard about the benefits of these easy aerobic runs time after time but I just don’t believe it. Now I’m tempted what the hell?
It takes some patience and discipline, but it really does make a big difference!
@@JamesDunne thanks for your encouragement, James I don’t know how long it will to make a noticeable difference but I shall squeeze in as many easy runs as I can each week as long as they don’t cause more fatigue 🙏
@@allanc8378 I have been following the 80/20 10k plan since January. I'm in my 50s and running daily in 20 day blocks. The training is highly polarised, and has an easier week every third week. I don't carry fatigue from one run to the next. My VO2 Max dropped during base training, but has recovered during the peak phase. I'm now tapering ahead of a 10k time trial (couldn't find a race near me on the right weekend). I feel fit, strong and ready. I'm a fan. My only concern is not having a feel for race pace, so I will run to HR. Hopefully I will get an age PB. It's nice to train without feeling like I'm constantly on the verge of injury or illness.
@@barryalexander2909 Very well, Barry👍I have never followed a training plan but I do know that I “should” be able to finish a half marathon in less than 2 hours which never happen. Then I see this video and it’s exactly what the doctor ordered😂
I'm currently running about 20-25 miles a week. Monday's are 5-6 mile long runs. Tuesdays, Thursdays, and Saturdays are sprint days. The sprints are usually 30-60 intervals for 3 miles. Other days are 3-mile runs. Do you think that's too much?
Another great video, James - really helpful. I was wondering if you could share any tips on how I can improve my cadence? I’m stuck on averaging around 167spm….
Swing your arms faster
I must say, very informative video i watched on youtube on running long runs. I am subscribing 🙂🫡
James is the real powerhouse of the youtube cell.
Yes me and Jim Kerr simple minds were talking about this yesterday when I got to meet the band
True story lol 😂 they were fabulous live btw
I love this. Could this apply to 800/1000 metre race?
I have a 10K race 4 week before my HM as part of my training. Should I run it at HM pace or go quicker?
Those calculations only makes sense for people who have not done a full marathon yet, I can do 5k on 22 minutes and my best time on marathon is 4:34 minutes, the strategy and energy administration is very different from a 5k to a 26.2 race.
Doing sprints most definitely improves your distance run/endurance greatly, that's from experience not research. As with any workout.. going harder occasionally makes doing the workout at the easier pace, easier. Jogging makes walking easier, running makes jogging easier, and sprinting makes running easier. 20 mile runs tho? Fuck that shit I got nothing for ya, y'all are crazy lol.
I have been running for 1 week and a half I try to keep my heart rate down but for some reason it always stays around 160 I ran today very slowly and my average heart rate was 159, my run felt amazing and I run 0.5k more today than normal but obviously I'm not working my aerobic system why is this
What about cyclist... My races are 1 hr and they're basically threshold efforts , zone 5, So an interval for 30 sec and riding to the next corner at zone 3 in between the zone 5 efforts.
damn... only wish if I had another 4 more weeks to put in more slow long runs. Then I'd certainly be able to hit my target 10k coming up.
I’m running into my calves killing me way before my lungs or upper legs feel much at all. Do I just need to workout my calves more often to strengthen them, or could I be running at to fast a pace on my normal runs?
You could be over striding or forefoot striking. You could try to have your feet land a bit further back.
I train at redline way too often.
Chronic pain is my frustration. But w.e.
awesome 👏
Thanks 😃 Hope the video is helpful for your training?
@@JamesDunne Yes, Your video is helping me a lot
3:15
Mixing kilometres with miles 5head
Help me i need guidance for running 1600m in 6 min . And i am beginner my current timing 8.56 I want to reach 6 min in one month any one help me oit
Oh that's not really realistic. 8:56 to sub 6 is almost impossible if not super hard ( in a month) . Well break it down. Run with someone faster than you. Run 3 miles and add speedwork sessions maybe 45 second 200's then 400's in 90 seconds. Try getting it down to 8:30 then sub 8 then sub 7:30 then build your way down to 6
@@xtna3371 thanks today I run 7.39 because I was running 5km slow from past few days now I am focusing on speed work
@@sajadconqueryt837 nice you will get there keep grinding
@@xtna3371 thnks dear only prblm i am facing right no chest pain near my heart confused about it
I hope it gets better
0:59 I knew the mitochondria was the powerhouse of the cell... take that high school bio teacher!
I sometimes recite poetry in my mind when I run. Like To An Athlete Dying Young.
Any Tamilans
Tempo runs and lactic threshold runs are not the same thing!
How would you differentiate them practically, Peter? In the context of your average, lets say 3:45 marathoner's training.
OK for me and I think most coaches lactic threshold is running/red lining at 5 km/5 mile pace for maybe something like 2 x 10 minutes. Tempo is very different at half marathon/marathon pace at say for 6 to 10 miles. Two very different types of training and working on very different things. I feel it is much much better to be specific when referring to tempo and lactic threshold than to group together, far easier for a less experienced athlete to understand what is required.
Will this work for a mile or 2-mile run as well?
The big problem for non professional runners is, that these slow runs not only feel slow… they are rly slow! Most of the people get bored if they run this slow for about an hour…
I think it’s more kinda mental to get used to it and remember, that it actual helps to get u faster in the end
I support this message: a combination of easy runs and tempo workouts allowed me to break the 4:00 marathon mark - two months before turning 60.
Yes, I second that. For years I rejected the notion of running 'easy'. I was one of those typical runners who flogged myself every run. Then, I put my 'beliefs' aside and within a few weeks/months not only did my distance times come down but I was able to hold a quicker pace for longer/over the entire duration. Then, in addition to hill sprints and tempo runs, my times now are considerably quicker and now running a sub-90 half marathon isn't a fairytale.
NoName and psychologist - this is awesome to hear, and both of your sharing has helped convince me that I need to make this change.
@@sammiller7509 To give you an insight into my training plan this week.
- Monday, Rest Day
- Tuesday, Bike Ride (total round trip 30km), warm-up 10km, 3x 1.2km hill climbs @ 25 degrees incline (standing up out of the saddle, highest gear tolerable)
- Wednesday, 14k Easy Run
- Thursday, 16km Progressive Run
- Friday, 18km Easy Run
- Saturday, Rest Day
- Sunday, 14km Race-Pace, 5min rest, followed by 7km Easy Run
Thank you for this post - so encouraging to hear!
@@thepsychologist8159 THANK YOU MY BROTHA IMMA TRY FOR DA TRACK TEAM NEXT YEAR IMMA USE DIS BIG UPS BIG BRO ALL LOVE
My weekly run schedule :
Sunday Long run between 15-20 miles
Monday Easy 13k
Tuesday Running club, could be Hill repeats/threshold or tempo around 10k-15k
Wednesday Easy 13k
Thursday Club track something like 16 x 400m or 8 x 800m etc
Friday Easy 5k
Saturday Parkrun usually tempo pace. Incl' warm up & cool down about 13k
I also do two gym sessions , three core workouts & two plyometric sessions per week
I have built up to this weekly schedule over many years .
This schedule ( with some small tweaks ) keeps me In shape for any race from 5k to a half marathon
I am very rarely Injured
Spectacular, thank you James for this huge help. Exactly what novice runners like me need to hear, and I look forward to implementing.
Great video James. My biggest struggle with the amount of easy running that I do is boredom. But when I do my 1 or 2 hard sessions each week, I know about it!
Tempo runs are where you’re body can just barely clear the lactic acid (such as 10k pace for 60 mins like you suggested), while Threshold runs you cannot clear the lactic acid and would need to take breaks (such as interval training 4x800 metres all out pace with 60 second recovery) Both are very different and are a staple of elite long distance runners.
Lose weight and you’ll be more efficient
Let’s not confuse people…. Kipchoge warms up at 8 min mile pace into his long runs for a mile or so and glides into a very easy (for him) 630 pace
Thanks James that's a really good technical breakdown of the reasons why what I'm currently doing is the right thing to do! After a number of injury setbacks in the last few years I've been running mostly in heart rate zone 2 since last July and have had a pretty much uninterrupted run of running. The difference is that last summer a 139bpm run saw me doing 7min/km. Today 6:20/km costs me 129bpm. Slower running also allows better focus on technique & cadence & I'm now way more efficient than when I did a 3:37 2018 Manchester Marathon. In that training block I hit my 5k PB of 20:37 on a flat tarmac track with loads of runners to follow. Last weekend (42years old now) I did a 20:41 at my village parkrun, a technical, mixed off-road terrain course where I was on my own in 2nd for most of the run. Zone 2 rules.
Two weeks after writing that, guess who's injured? FFS
@@CanaryWorfRuns Ah, that sucks. Can you put the injury down to anything specific?
@@thepsychologist8159 metatarsal stress fracture - so probably too much running!
@@CanaryWorfRuns I hope recovery will be easy. I had a similar issue, capsulitis and also an overlapping second toe which required surgery not only to repair the ligament but also to shorten the second toe. But yes, overuse will do it.
I bought a treadmill last year and the bulk of my miles are now done on this. Low impact. Probably one of the best investments I've ever made.
Regarding tempo runs, should I be concerned about high heart rate at all, or just the pace? I'm rather new to tracking running metrics, and so far I'm mostly running below anaerobic threshold at around 142 bpm HR at a 8:45mi/m pace. I'm 39 years old. This is very easy pace for me to do for 10k. With the tempo run, should I go all the way up to 170bpm heart rate for the 3 miles if I can sustain that for 3 miles? I am not sure what the highest heart rate I could sustain for a 10k since I typically only train with a low heart rate.
I was there then got inflammation in my big toe joint now i can't run
Thanks for this video. I am really interested about this "slow running" thing. And I started with it 5month ago, but looking at my heartrate to be around 75% of my max. the tempo doesn't get abough 7:10min/k. Is this a matter of training or is this maybe to slow?
ha ha. Nothing familiar about a 21:30 5k time.
Thank you for the great content James!
Thanks! Glad you enjoy it 😀
The mitochondria is the power house of the cell
Aleksandre Sorokin (24h WR holder) just answered yesterday to the question how to lower your heartrate:
ask the toothfairy or santa, if that doesn't help, run your long runs at 140bpm HR, lots and lots of miles.
Personally I run 2x45min (best 12h apart) at a recreational pace if I have "a day off". And 1x45min recreational +1x usual training workout according to my plan.
I believe, the ideal way is to keep your heartrate slightly elevated ideally all day long (of course that is not possible), to adapt your resting heartrate.
My pace during those 45min runs differs, all I try to do is at least 7500steps +45min minimum. I add 1minute every month.
So even after a marathon I try to reach 7500steps even if the pace is rather a shuffle or walk.
It always comes down to stress, recover, adapt.
Obviously with aerobic training the stresor would be more consistent and recovering and adapting will happen more simultaneously. Common sense helps with creating your own unique training plan.
Hi James! super helpful video and thank you! I got a question another question though , and that is what's the difference between the maffetone method and Zone 2 training? Thanks in advance!!
Brown Frank Garcia Kevin Lopez Susan
Great video. So much to absorb here; I already watched it twice.
Wtf he is saying 60 mins is a shorter run?? Wtf wtf
tnx for the tip James - I like the approach of mixing up your weekly runs - S
bro i have watched this video like 3 time I still don't understand what should I do to get faster just go to the point no need to make it complicated
don't move your hands while running, don't lift your calf too high
All i got was the mitochondria is the powerhouse of the cell
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Sorry, I don't understand how clearing "acid lactic" from the body. I know about lactate ( is not an acid and also don't " burn" the muscle, use it in Cori cycle and became energy source for body.
Every running video says the same thing. Its western long distance running theory.
Very Very familar.
Thanks for your content video
Thank you ever so much for the amazing educative video! I love that you bring all the physiology behind it, as it helps us understand and make meaning of it all 🙏🏽
Thank you so much. Wonderful job 👏🏽👏🏽👏🏽👏🏽
Could you also give the kilometers next to the miles for the rest of the world?
Your descriptions are Nong the most definitive I have EVER recieved. Very holistic. I'm 77 recovering from lymphoma, for real, used to run a lot. Here's what I do: I can only do 2 miles in 29 minutes for LSD, and I describe that as exercise at heart rate above 80 but below 90. (160-77).
So I try 3 times a week but during ONE of those sessions I add another half mile.
Then 1 days a week at the LAST half mile of the 2 miler, I pick up the pace for 100 strides then walk 100 steps between. I do not run one day, but spend about 40 minutes stretching and calisthenics. Some times swim.
I've read that runners don't run as fast as the charts for the marathon in particular, especially if it's their first. Two main reasons: (1) difficulty in pacing at a constant effort for so long (2) not appreciating how much fuel (food) is actually required to be digested during the race, i.e. 600-1000 calories depending on weight.
Hi James, do you come across calf overload often in the experienced club runners? Watching your videos so far, seems I don’t do enough slower miles, 7.30miles typically seen as easy pace, would you ramp that down to 8:30 to focus on aerobic?
Great info. Though I find it confusing that you mix zones and made up run titles. What you call a tempo run - shouldn’t that really be called a threshold run? And if it’s about 15% slower, that should be the tempo run, shouldn’t it? Because it happens in the tempo zone (3), while the other one is run at threshold zone(4). I understand that you try to make things sound easer. But maybe using “tempo” for “threshold “ is not the way. Why don’t you call them “speed workouts” if you really have to give them a new name, which I doubt is necessary.