Don't Miss Out on The Benefits of Zone 3 Training! Coach Sage Canaday Running Training Talk
ฝัง
- เผยแพร่เมื่อ 28 ก.ย. 2024
- ✅ SUBSCRIBE: / vo2maxproductions
(thanks for liking and sharing! 👍)
✅ COACH SANDI’S CHANNEL 🎥:
/ runningwild2believe
✅OUR HIGHER RUNNING TRAINING PLANS AND COACHING INFO: 🏃🏻♂️🥇 : www.higherrunn...
🎥Broll video clips by: @RunningWildSandi and @TheSeriousRunner
Stephen's Channel here: / @theseriousrunner
🙌 SUPPORT ON PATREON: / sagerunning
🎉 SPONSOR DISCOUNT CODES:
Enter “Sage” for a discount on Spring Energy at : myspringenergy...
Enter “Sage” for a FREE WATCH BAND OR GIFT STORE ITEM with a watch purchase (load all to cart before entering promo code) from COROS at : coros.com
For a discount on ROKA shades 😎 visit:
www.roka.com/c...
Athlete Blood Test panels discount: Sage15
at: www.athleteblo...
🏆THE HIGHER RUNNING STRAVA RUN CLUB!
/ strava
🕺🏻FOLLOW SAGE ON SOCIAL MEDIA:
Instagram: / sagecanaday
STRAVA: / strava
Facebook: / sagecanadayfanpage
Twitter: / sagecanaday
TikTok: / sagecanaday
Blatant text For the Algorithm:
Higher Running Coach and Hoka Athlete Sage Canaday gives any surface any distance runners from 5k to the ultramarathon and marathon training tips and advice from running form and technique to long run workouts, speed training, running vo2max workouts and lactate threshold intensity as well as long runs and diet and nutrition advice. A pro trail mountain runner athlete for over a decade, Sage is a plant based marketing content creator for his sponsors and other brands with regular VLogs, training talks and tutorials. Check out training plans at Higher Runing and get free coaching resources!
#runningcoach #runningchannel #higherrunning #sagerunning #runningtechnique #runningtips #runningform #marathontraining #ultramarathon #ultrarunning #trailrunning
Pacer must be confused after hearing 'pace' contstantly for 8 minutes
🤣
Training talk suggestion/question: building resilience against injury (not overuse). I know there's already a video about reducing injury risk but it's more about overuse injuries. I mean things like, spraining your ankle on a trail (which I recently did). Now I'm hyper focused on things I can do to avoid that, or similar, from happening again - strength and flexibility exercises, shoe factors to consider, etc. Thanks!
Awesome video sage.
I love the description, up tempo, feel good pace
My dog passed away a couple of months ago. She used to do that a lot, asking for attention with her paw. It made me smile watching Pacer in this vid
Aloha! You're running the Honolulu Marathon! Best news I've heard in a long time. My home town! I'm running it for my 6th year. I've only been running since I turned 40, because I've surfed my whole life. But I must say, You have been a great inspiration/guru on my journey with my new love (running). I've seen all your videos, and I'm looking forward to seeing you going West on Kalanianaole Highway, as i go East Lol. I seriously hope you do a meet and greet after (or before). That would be awesome. Need any surf lessons, let me know. Keep jamming music too! Mahalo nui loa, Sage. See you in December!
Aloha! Great to hear....that's very awesome. Really cool that you've progressed and done all of that. Thanks for following along and hope your training is going well. I'll look into maybe doing a "meet and great" shake out run the day before the race (I'm also going to be filming/watching the elite mile race on Saturday). See you there!
Love Pacer the pawsitivity coach!❤❤❤❤
thanks coach, great advice. Imagine the ripples if a Hoka runner like Sage declared on social media they're not running UTMB next year, but are doing Ultra Tour Monte Rosa instead.
You know I had talked to LIzzy Hawker years ago about Tour Monte Rosa....does sound like an amazing event. Right now I'm even qualified for UTMB next year as I got zero "Stones" from TDS and my UTMB Index of 790 for that race doesn't even count!
@@Vo2maxProductions I hope significant names in trail running do take a stand in regards to UTMB Whistler, tho I know its probably trickier for hoka athletes. Not a full on boycott, but more like taking a time out with UTMB for the year just to signal to them, "you should stop and think about what sort of impact you want to have on trail running when large segments of trail runners are saying they're troubled by your actions."
Lol @ the "Serious Runner" product placement. 😂
Always be plugging!
Honolulu marathon? Wow!
Thanks Sage 🇨🇦-Day
Speaking of high altitude training ….does it count if I run laps in aircraft cabin during an empty cargo flight with cabin altitude at 6k? ✈️ 🏃♂️🤣….problem is, my Garmin watch logs me going Mach 0.86 with zone 3 heart rate 🤔
Yeah/should work don't forget putting it on strava
Thank you for this information this is what I was looking for
Thanks Sage! I've been running based on your recommendations (A lot of Zone 2 mixed with speed training, strength training) and it benefits me really well so extra thanks for that. My question is about the winter time, when I won't have a race until March, should I focus more on Zone 2? My guess would be yes and do more strength training because actually on hard workouts and races I feel my core not holding up. So basically should I do speed workouts on winter?
You should definetly do tresshold repetitions even if not racing:400,800,1km,2km..with some tempo runs also
@@bunkomin thanks for your reply, should I do these less frequently then? Or just as I do those in race season?
It depends on what your last year of racing and training has been like and what kind of race you are focusing on in March? Also injury history, age etc. But yes, generally we like to mix up higher volume Zone 2 "aerobic base months" with some shorter and faster work (often with 5km and 10km paces and races) if people are always training and racing marathons all the time. Especially if you live in a cold winter environment with short days. You can focus on things you might not do in the summer (i.e, more strength training) etc. But it does depend on your history and future goals.
Strength training is a good choice as well as running having a good running volume of easy runs.
Good question👍. Here in Finland winter is just coming. My first "race" is always 10.7km April village jogging event. So winter I do Zone 2, fartlek and more with weight training and treadmill if weather is really bad.
And traditional skiing.
We use word "reipas juoksu" Zone 3 which in english is something like a brisk run🏃
POLAR uses *aerobic threshold* as the first threshold and *Anaerobic threshold* as the second threshold. I wish these app providers would get their act together and come up with some standardized terminology. For me my *aerobic threshold* is showing at 140 and my *Anaerobic threshold* is 165. I dont know if that's accurate but it's close enough for a part time athlete at 69 years old. Ive only been using an HR monitor for about a year. My *aerobic threshold* might be closer to 145 but if I'm at 165 for very long my legs will be hurting the next day. I can do 150 bpm for 4 miles and not be sore the next day (DOMS)
I still dont know why I cannot run other than I have literally no fast twitch muscle and I'm a bit overweight for running but I can burn 900 cal per hr according to my HR data just walking up a mountain trail at 200 pounds.
switched to zone 3 pace once i hit the wall the second time during Dublin Marathon 2023, Hit the wall first at 27km in recovered by 30, then hit again at 38km. Switched from going for a time to sticking to zone 3 just to finish the race
Generlaly when people hit the wall in a marathon they slow to Zone 2. Are you running in the sub 2:40 marathon time range? If so, then perhaps you would be slowing down to Zone 3...but for most people (over 3 hour marathon) Zone 3 is actually speeding up faster than Marathon Race Pace.
Question bro
How do u increase your pace for the same heart rate overtime
Aerobic fitness (generally higher volume and a lot of Zone 2)
@@Vo2maxProductions thanks bro .. really appreciate the info ..
Another question, does cycling, and running on treadmill in zone 2 will give u the same metabolic benefits compare to running on
the road like increase mitochondria efficiency, improve lactate clearance via slow twitch muscle fibers etc.
Another quick question - when i do a fairly swift (for me) 5k run (6.30 pace) I can maintain a conversation without too much difficulty. However, my legs fatigue more quickly. Does this suggest that i need to do more speed work?
I guess it is just normal fatigue from running this can go away after some time.
First consideration would be to do run frequently for about half an hour and later increase it a bit.
Then it does help to vary your speed from time to time. Speed up a long a row of trees then go slow until the next street. Different terrain is making it more interesting you can choose what you like depending on your environment.
Pacer : "Be patient? Be patient?! Human slave, you are lucky this is being recorded and I can't delete it with my paws"
I run 35 miles a week with half marathon my preferred distance. Would running a 5k once a week greatly improve my half marathon time? I suppose running a 10k tempo once a week is preferable but don’t have the energy to do both!
That can be kind of tricky. Certainly some 5km and 10km races can help with a fitness boost, but I wouldn't run that hard every week. It depends on what other kinds of workouts you are doing. If you have the time and are staying healthy, generally adding in more Zone 2 (Easy paced) miles and increasing your mileage to like 45-50 miles a week would probably give you bigger improvements in the long run.
I agree with Pacer 😂
Hi, I think that zone 3 runs are useful - you mobilize more your systems but not too much. For those who are prone to injury from higher tempos zone 3 can be good alternative for zone 4 intervals... And can also be good alternative for zone 2 lazy runs. :-)) Btw - why is zone 2 so recommended - is it because of fatster recovery time after the run or because of building aerobic base (mitochondria ect) that in zone 3 cannot be built (or can it?)? ... and zone 2 means lower risk of injury than zone 3 (and lower risk of getting cold).
Basically any zone will help build with aerobic adaptations and the mitochondria....Zone 3 faster than Zone 2 even I'd say. The risk is injury/overtraining/burnout (if going "hard" all the time). So lower intensity like Zone 1-2 allows for higher mileage and more consistency. Most people just need 1. To stay healthy and motivated (not hurt every day) and 2. Run more mileage more often!
@@Vo2maxProductions Thank you for your answer - but for someones faster running is just like a drug. :-) Or better to say - medicine - use it carefuly, it is really medicine, overuse it and it is a poison...
Zone 3 is where the lion kingdom starts encountering hereditary arthritis.
Zone 2 is a big thing in cycling, but running is a different sport. A higher zone is needed for better form, speed and so forth. We can't change the gear in running and keep the same turnover
Interesting!
Oh Zone 2 is very big in running too (and what most of my talks have centered on over the past 10 years actually!). But yeah cycling is a totally different sport. Power meters are still the gold standard in cycling for example (whereas in running the concept of "power" isn't as valid IMO). Big chances with musculature and the impact force as well. The heart and lungs don't know the difference with what activity you are doing though!
@Vo2maxProductions you are kind of right, but here's my problem from my small caveat if I may. After taking a break from exercise I came back to it very overweight and unfit. I engaged in long slow runs at over 15 minute mile pace which did nothing for my form.
Fortunately I have lost weight and 5k time is around 20 minutes. Is OK but nothing great, but unless you can already go fast at zone 2 a person is going to learn some unproductive running habits.
@@vikroy3777 agree, zone 3 is better for low volume athletes which is often the same as those who aren't super fit. If I don't train for 3 days then run a zone 2 I'll go backwards fast
@ironmantooltime in my early days I was a fairly competitive cyclist so I knew something was wrong as I wasn't improving, without that experience I suspect I would have concluded I just wasn't cut out for sports (or to be a runner).
Youre an animal. How are your 5k/10k pbs compared to when you were younger ?
Great video thanks. May I ask what type of watch you are wearing?
COROS....I am sponsored by them. The new HR arm strap works great though. I generally like the Apex Pro 2 version the best
I find the phrase “3 hour race pace” a bit confusing in this context. It could be read as implying that marathon pace for a 3:20 marathon athlete is zone 2, which it isn’t.
Yeah I noticed that as well. I ran a 4:31 marathon last week which was a PB and I was in Zones 3+4..
Most runners who are doing marathons over 3 hours + are in fact probably running in their Zone 2 pace. The vast majority of people certainly can not hold real Zone 4 for more than 40-60-minutes at a time. Either 1.your HR data is off, 2. you don't know your max 100% hr, and/or 3. What ever "Zone reference" you are going off is not scientifically sound.
@@Vo2maxProductions thanks for the reply! that makes sense. I've actually had my max HR tested (190) and the highest I've reached in a race was 188 so I assumed my zones were at least close to correct.. guess not 😆
@@Vo2maxProductions So you’d have no problem with a 3:10 marathoner doing all their easy (non-recovery) runs at marathon pace?
@@chadaustin6438 well before you wrote a "3:20 marathoner".....but for a "3:10" marathoner now we're getting closer to 3 hours flat....so (like I said in the video) that is more like Zone 3. or "180min race pace: But then also realize there is a *huge pace range* for Zone 2..... Like "Zone 2" at 65% to 78% of max HR can have a variation of well over 60 seconds/mile on any given day. There is also a big heart rate drift on longer runs in the 1hr + to 3 hour range. For example, a 3:20 marathoner certainly may start their marathon race in "Zone 2" but after 90-min they are working harder and will cross over into Zone 3....but only for the second half of the race.
Hi Sage, my wife and I purchased the Higher Running 80-100km training plan and it’s great! Well worth the investment for those getting serious about achieving those life goals.
Also, thank you for getting Pacer’s ball from under the couch. Not only did it make Pacer happy but us viewers as well.
Looking forward to future videos chock-full o knowledge with the Positivity Coach cheering us all on 🎉
hey thanks so much for your support of of our @higherrunning training plans! Hope you are doing well and enjoy the process!
I don't wanna say Pacer is the best part of this video...but...
I'm someone who preaches "Easy Days Easy, Hard Days Hard". And more of a 5k-10k guy. I tend to utilize this zone very little. Occasionally will use it during a 8-10mi progression run and maybe get down to this effort for the last 10mins or so. I'll do that when I feel I'm in need of a bit of quality but not anything that will be too hard. But I often feel the urge to instead run harder/faster workouts. Thanks for emphasizing the importance! For a 33:00 10km runner, would it be appropriate to do 45min straight at 5:50-6:00pace and call it zone3. And that would be a good workout? Should a 5km runner try to incorporate this training adaptation more often? Or should they focus on LT 2? How would you choose?
You're right that this Zone and "Uptempo" generally is more specific to half marathon, marathon and ultras. For 5km you would want more actual Lactate Treshold (Zone 4) like 20-min Tempo runs or 3 x 8-min etc. But you can do some "progression runs" or "light fartleks". around uptempo intensity and call it an "Uptempo". Your paces look about right for a 33-min 10km runner....I'd do it as like a "8-mile Progression run" and go from 6:10 and work it down to 5:45 more by feel. We used to do a lot of those workouts in college (racing 5km and 10km) and it really builds stamina and endurance and was an enjoyable break from the faster and more intense interval sessions that we'd usually do. Generally it is an early season thing to capactlize on aerobic base development and build volume.....but then it progresses weeks later into more LT2 sessions like the shorter and faster 20-min Tempo runs and 3 x 8-min etc.
I tried distance running approach to do my dream 1K and I wasn't nowhere near 3minute barrier but I changed my approach at the age of 43 as I started training as 400/800 runner and being 44y7m19d old I managed to dip 1000m to 2:55,97 and still having my poor 5K road PB of 19:26.
Nowadays I truly avoid Zone 3 & 4, as doing pure speed or Zone 5 intervals and easy days I do easy..
I find these higher tempo runs very difficult to maintain at the correct pace. Some days especially after work even my typical zone 2 feeels difficult.
It's easier to do zone 2 at the end of the day than it is to do zone 2 first thing in the morning.
According to my Garmin app, for me, zone 3 is 129-146 - aerobic. I'm 46 years old. Does this seem correct ? To go below that, I'd probably need to do a very slow shuffle to stay in zone 2 which feels unnatural. Any thoughts from Sage or other commentators would be appreciated.
Uh, I wouldn't trust an app. It all depends on your max (100%) heart rate. Otherwise the numbers are useless. So it's a percentage of your 100% max. Most people don't know their max unless they've done some pretty specific tests (Vo2max in a lab) or nailed a very hard workout. Even then there can be HR error. So we go by 3 hour race pace and RPE and breathing as well. It is most likely your 100% max is higher than what you (or the Garmin App) thinks. If that was the case, then the real zone 3 could be much higher, like 150-160 for example.
@@Vo2maxProductions Many thanks. So pleased that you and Sandi are doing well.Oh, and Pacer, of course x
Hi Sage, thanks for your content. If you would run 4-5 times a week. Would this be something to aim for weekly? So for example, 1x long easy, 1x long zone 3, 2 x easy and one treshold or interval? Thanks!
on some weeks yes. The amount depends on weekly mileage or volume and stage of a training cycle. I'm not a huge fan of just 7 day cycles (10, 12, 14 days can work better often). Generally we mix things up a bit more but it depends on your goals and if you are training for a target event/race.
@@Vo2maxProductionsWould like a video about that topic. I really agree with your point it does allow some flexibility too.
What might work is running one week 4 times and the next week 5 times. Alternating the load of the Training.
A longer zone 3 is a rather hard workout even more so if it is longer then 30 or 40 minutes. It would rather fit biweekly maybe alternating it with a long run on a sunday for example.
The remainder is looking good with two easy runs and one fast/faster workout. Makes already 4 workouts a week.
What exactly makes us have injury with a high heart rate ? I am asking because I would like to include power hiking steep hills in my training and I am usually out of breath and high heart rate. Does that count as intensity workout or can I do that multiple times a week ?
Same for the long run, what if I hike 10 hours, is there a limit like the 30% rule or it doesn't apply to hikes ? Also interested for cross training like bikes, how much can I pish and jow long ? Sorry a lot of questions
Please respond to support queries on higher running
Wut? I thought zone 3 was more or less "zona non grata" these days?!
For me personally, I'm not a fan of "pure" Z2 or 80-20 training, call it what you want, may work for a lot of runners, but not for me.... not so much. Experience tells me that my body has to work hard to progress. It's an experience that goes way back to the 90ies when I was swimming.
Today, my weekly running mileage is at its highest for years, butvwhat good is that? I run way (as in WAY!!) slower than even just half a year ago, and I'm following 80/20 running from the book by Matt Fitzgerald (4 months in now).
I will gradually switch back to my normal training schedule (which has way more heavy workload than the fancy Z2/80-20 stuff) - and I'll put quite a significant bet on that in 3-4 months, I'm back at my normal pace and running level.
We're all different, and I may just run too little (35 miles/week) or be too far on one side of the normal distribution curve for Z2/80-20 running to be effective for me.
First off I'm not strict on 80/20....it's been over simplified. I'm also not a fan of Fitzgerald's stuff. There are 5 Zones.....I still recommend people hit all of them within a 12-14 day cycle for most weeks in a serious training cycle.
I wonder what your thoughts are about the Norwegian model made by Marius Bakken and Frank Evertsen? Its the model the Ingebrigtsen brothers use. Marius Bakken states this"The aerobic capacity and enzyms in your body, will always trumpf running economy at a given pace" His model is made solely around raising the pace at anaerobic threshold.
💉
Sage i remember your video 3 years ago where your zones are a bit lower with hearth rate. I think blue was 60-75 green was till 82 and orange was till 88. Zone 5 was all above. Why did you change it? Thanks.....
We did slightly change our pace intensity spectrum chart....if you download the new one and look at it closely you can see we actually created an "overlap" between the colors as we realized: 1. People don't always have accurate HR data and 2. These are just general ranges and "moving targets" with the exact percentage of one's max. I've noticed a lot of people underestimate their 100% max HR as well (or don't have good data) so to errr on the side of trying to get them to the proper intensity it takes a slightly more aggressive shift generally.
Where would you put the Jack Daniels style cruise intervals on that chart? In between the zone 3 and 4 or would it be higher?
Zone 4 usually. Could even approach Zone 5 as they can be shorter intervals (still with a short rest) at what many would call "Critical Velocity". That can almost blend into Vo2max kind of interval training starting at around 90-94% max HR. But generally if they are longer intervals (i.e.. over 1 mile or 1600m) they would be more Zone 4 or true "Lactate THreshold" intensity and more in the 86-90% max HR realm.
Zone 3 is it HR133-155?I don't know my pace at marathon Bcause never did it:)
The numbers depend on your 100% maximum HR. But as I say in the talk it's generally going to be something you can still talk a few sentences at (but not necessarily a full in depth conversation because you have to push a little bit and are breathing a little harder than a real Easy Run day).
Amazing content, Thanks Sage! Just recently found this channel on youtube from Patrick Martin, a 40+ year old, who started to run 3 years ago, and did a 2h24 marathon in london - he talks a lot about steady Pace - lot comes from the book "Easy Interval Method" - im becoming very interested by this subject - your video had the timming!
Yes, it's really interesting, what Patrick Martin did in his training. I think a lot of his steady pace runs were even ~15sec./km slower than his marathon pace. I also read the book "Easy Interval Method" from Klaas Lok. Interesting stuff.
@@redflash09021981 Well, yeah some "old school" guys back in the 80s would do that kind of training. It certainly can get you very fit (and faster!). However there is a bigger injury risk generally so it's not what I'd recommend for most people.
@@Vo2maxProductions Thank you, I appreciate your reply! (I Like the idea of doing intervalls each day, but I'm afraid of the risk of getting overtrained when the intervalls aren't "easy" enough in the long run.)
Thank you Coach Sage! It's definitely a priority for me to improve my use of zone 1 work.
Did he even mention zone 1? I watch a lot of these types of videos and I don't recall anyone saying we should utilize zone 1. I have to be going down hill to get in zone 1
@@hikerJohn it's just doing chores and just moving for me
Hi there, thank you for the video. I think I'm a bit confused; one hears the dictum of doing 80/20 with 80% in zone 2 and then doing anaerobic intervals and lactate threshold runs for raising your VO2 max to create metabolic flexibility. But I don't see how you can do zone 3 runs in there and still maintain 80% zone 2. It seemed like running in Zone 3 would be lost miles if you're not falling into the Zone 2 or Zone 4/5 range. However, I just got the book Advanced Marathoning and they advocate for "general aerobic" runs, which seem to correlate to zone 3 as well. How can we reconcile these two?
You don't always stay with a strict "80/20" mix. But also at the same time you might do a Zone 3 workout during a Long Run and it's only 10km out of a 32km long run. Then the only other harder workout you have that week might be something like 6 x 1km at Vo2max. All other days are Zone 2 or easier...So we are not always trying to cram and mix every zone into a 7 day cycle (more like 10, 12, or 14 day cycles) and the bulk of mileage volume is still overwhelmingly at Zone 2 or so. It depends on your relative volume.
It does depend a bit on training volume and focus but 80/20 still stands.
A zone 3 run is an hard (or more demanding workout).
The remainder of the Training is still mostly easy.
It might work like this in a week:
12k easy
Rest
8k easy
6k easy
Rest
4k WU 8k Zone 3 2k CD
Rest
That would be 40K a week with 80/ 20 ratio (calulated in kilometers)
@@Vo2maxProductionsI swear i haven't even read the last sentence of you post. ;)
Okay, gotcha, that makes sense. So not trying to do a threshold and a tempo run in a week, but choosing to fold in the tempo/Zone 3 into a varied long run. Thank you@@Vo2maxProductions!
thank you@@paxundpeace9970 for the sample training week schedule! In terms of my volume - it varies, but I'm typically doing 50-60 miles per week with a 16 mile long run and one rest day as I'm training for a half marathon, slowly trying to get down to an elite time. I'll do that for about 1-2 weeks, and then decrease volume to 20-30miles and then repeat. So far I went from 1:54 to 1:44, and my goal is eventually to get to ~1:20's hopefully. I was trying to do one interval workout and one threshold workout and then was only able to really get a 60/40 split at best, but I figured that was close enough :-/
Sorry, Sage, I totally need to watch this all over again. I was distracted by Pacer's cuteness! Thanks for the training talk!