What an insight to a thorough breakdown of the different training zones. 45 minutes of education from someone of your calibre is honestly outrageous 👏🏻👏🏻
Appreciate that, I like this kind of content at times, and it’s probably me (being me) at its truest self.. if there is such a thing. I like to just talk all things running and see it more as a discussion and not necessarily “I HAVE ALL THE ANSWERS” I’m always learning, but hopefully people learn a thing or two also.
This video is amazing. Starting to take my marathon training more seriously for Chicago (aiming sub 3:30) and this is just brilliant. Can’t thank you enough, favourite running TH-camr on here. Quality information and speaking from the heart and of experience. Not sugarcoating the difficulty of the grind. Thank you
I've taken to rewatching some of your videos again and again until the concepts come to me easily, and alongside doing some reading and watching Goran Winblad, I don't think I've ever been anywhere near as knowledgeable about running. This is just fantastic stuff
My name is Juan ! Just to share with all you guys ! I bought the marathon plan from the coach and is amazing in in the 9 week on the 16 weeks training and I’m feeling really good and see improvement little by little and feeling strong. He provide you all details and tips and how to become a better runner!!
Making 45 mins of your expertise available to everyone is absolutely amazing. I'm not quite accurate enough at targetting specific zones for a 7 zone system to work form me every day, but when I do get the good days, knowing how to break the 5 zone system down more granularly to get the best benefit is really handy. Thanks Scully 👌
Masterclass. Thanks for the honest content, it's helped me tremendously to break the sub 4 marathon. Banking weekly mileage at lower zones was the most important thing and definitely what helped the most. On to the 3:30 next!
thank you so much, I wish there were more channel on youtube that don't go for the quick incomplete information but like your doing taking the time to talk about a subject for real.
Wow great video, I really liked it. I can’t wait to start the training plan I got from you. I’m still working on getting back into decent shape before starting.
We have almost exactly the same heart rate zones, down to one or two beats. My LT1 is at 151 and LT2 at 165. Zone 1 from 126 to 140, zone 2 from 140 to 151.
Would be very helpful for me if when talking about zones you would mention % of HR max instead of your BPM since heart rate is so variable from person to person :) Thanks for the video!
Actually the %Max differ also for different people as well, 70% for one can be a different zone for one and another. There are good Videos on getting a good indication for important thresholds without measurement but if you really want to get into Details you should check for an actual test
11:18 you can keep running at the aerobic threshold for 3-4 hours for sure. The average 4 hour marathoner will probably run about 10 heartbeats above the aerobic threshold.
I think this is defo true, and also I think it’s often mis under guided perhaps is the right term when trying to advise for example 3.5-5 hour marathon performances.. if advice is coming from myself, or others who are only out there for 2 hours, it’s a different event almost. Not meaning that in anyway to be a negative, actually a 3-5 hour effort is much more enduring. That said, I need to get my thinking cap on better at times when trying to give advice in that domain. Probably need to go run for 3-4 hours before attempting to fully understand what it entails..
@@stephenscullion262 Dear Stephen, I think you are spot on that we live in different worlds sometimes. You are so fast, that maybe you should try doing a 50 miler once, just to get a feel for what a 4 hour marathoner is going through 😅. However, I find that most of your training advice translates very very well to us, slower runners. So much so that your channel is definitely one of my favourites! Thank you for all the effort you put in, not only into your (fabulous) running, but also into your (authentic) videos that have been of so much value to me, even beyond the running itself.
Cracking video, would be very interested on a series that goes more into the differences of how a slow, fast, hybrid twitch type person should train. 😎
When I first started paying attention to zone 1/2 I felt like a complete idiot with how slow I was running. Now I’m where you are, where it takes some focus to get into Z2. Amazing how those paces will start dropping with time and patience (and speedwork).
I think the final zone Stephen was referring to, the one you can only sustain for 10-20 seconds, is what is commonly known as the neuromuscular zone. It uses existing stored reserves of the ATP, which can be used directly by the mitochondria in the muscle cells directly.
I just ran the Valencia Marathon and after watching you i know what did I went wrong 😔 well my prep and a toe nail just came off in km 25 bleeding too much.😭😭😭 But i finished ... 3'14 haha
Thank you for sharing this wisdom. I’ve been running 58% more KM this year than last year. From 1000km to 2000km, and I am not any faster in any distance, 😢 Was able to run a 50km ultra in the mud though, barely. Think I will focus more on key sessions, and speed next year. I am fast twitch dominant, so this long ultras take a big toll 😊
Maximum lactate steady state (MLSS) is typically used in reference to LT2, not LT1. As you say, LT2 is by definition the maximum pace or lactate concentration that can be held in a (quasi) steady state for a length of time. Again, for this you correctly mentioned that LT2 is the maximum aerobic effort.
Thank you so much for this video on different zones, i found it very useful. I am training for half marathon next year in Berlin, and would i benefit more by buying a "60 lectures and 10 hours of tips" course or specific course you have on half marathon?
Super useful thanks Stephen. Interested in something you said near the end about 5-10s for the very explosive zone '7' sort of work, you mentioned rapid strides as well. Thinking out loud that this must surely be crossing into plyo / low rep strength type territory? I assume that might be a similar way of getting that sort of max effort adaptation?
Great video. I do have a question of how bad is it to run easy runs in zone 3. As I feel as though a lot of my easy runs (usually an hour in length) snd long runs are sometimes run partially or completely in zone 3 when I feel good. Is it that zone 2 running has a magical benefit that makes 1hour of zone 2 running better than 1hour of zone 3 running or is it simply that running in zone 2 would allow you to run more volume across the week and lower injury risk. Would appreciate any advice from anyone! Thanks For context running 60-80km a week and focusing on 5k-hm with a zone 4 and a zone 6session. Run for about 5months now and recovering well.
I recommend you watch Dr Joe Friel explain why Zone2 is essential. Yes theres a big difference in 1hr of zone3 vs zone2. Metabolic crossover. Joe friel sets zone 2 up to 89% of your lt2 / Anaerobic threshold. Zone3 is about 89-95% (aka Marathon "intensity" zone fresh & tapered on the day).
@ I was more using the 7zone model in the video in which case what I was calling zone 3 would be well within zone 2. I’ll definitely check out that video though thanks!
Alactic is flat out. You can sustain that for like 8 seconds tops. Mile effort is very different, can be sustained for 4-5 mins. They can't both be zone 7
Stephen can comment, but my two cents; 60-70% is just a generic way of estimating where your zone 2 could be. For most runners 60-70% of max HR is closer to zone 1 and zone 2 can be up to 80% of max HR. Only way to know where your zone two cap is, is to do a lactate test. If you find it difficult to stay in zone 2, but it feels easy, then your zones are for sure wrong.
Lactat Test is so important! Most of the time Zone 2 is between 70-80, not 60-70. After I did a lactat test I switched from heart rate to pace. I would focus more on pace rather than heart rate if you do a solid lactat test. 😊
Hi! I bought your marathon plan and am having quite a bit of trouble with how seemingly nebulous the workouts are written out. For example: 4 sets of 2 minutes at 10k effort, 30 secs rest - 30 secs hard, 90 secs easy jog Ok so 4x2 with 30 seconds rest? Got it. What does the 30 seconds hard and 90 seconds easy jog refer to and at what point in the session do I run that? I'm sorry for posting a blurb of your content here, but I am just trying to understand and I haven't been able to reach you through email. Thanks for any help, love your stuff. Sometimes the "What I would do" section helps clear things up, but not always. As a consumer and a fairly new runner if you were to ever rewrite the workouts within, a format like the following would be great: - Workout parameters (4 minutes @ x pace) - Rest parameters (30 seconds rest @ x pace) - Rounds (repeat x times) I have more questions about the program so if there's a more suitable place to ask please let me know!
It just means that it’s a mixed paced workout. So you do 2 minutes at 10k effort, have a 30 second rest (standing) and then do 30 seconds hard, at maybe one mile race pace, followed by a 90 second jog recovery. You do that 4 times
I just raced a half marathon with one hour twenty minutes being spent in Zone 5. I ran a 1:36, so 83% of my race was in Z5, without hitting a wall or cramping. Can you help explain how this is? I hear you saying 10% of your running should be in zone 4, but almost all of my runs are spent in zone 4-5 at high intensity without injury or delayed recovery. Any advice would be much appreciated!
Following for advice also, my heart rate rises quickly when I start running at any pace and gets into z5 within 15 minutes but it doesn’t feel uncomfortable and can be maintained. 🤷🏼♂️ z2 training is walking. Probably just not fit, or body is inefficient at using fat for fuel.
I ran dublin recently in 3.10. My heart rate was 182 from the get go until the end and felt fine. My max is 193. Just realised this is 90% roughly.of max hr. Is this a sign of good threshold or just a stroke of luck I survived?
Stephen would prob run 17km in a 1hr zone2 which is exceptional. But its all relative 😊. A 4hr marathoners zone2 isnt as close to their marathon pace due to less metabolic efficiency. Cheers
It’s tough I’m sure, but do consider walk / jog, and that little walk might help it stabilise a bit.. it might seem boring, or mundane at first, but you’ll also bank way more time without injury risk
@ thanks. I do struggle with that concept of ‘walking’ when I’m supposed to be running. I have a natural pace which feels comfortable for me and if I slow down it just feels awkward like you mentioned in your video.
I don't usually bite on dumb comments, but lucky for you I'm feeling generous today. It's interesting that you don't seem to understand how the world works. To live you need to create money. It's a marketplace where you give something in receipt for something else. In this case you seem to have an issue with a professional athlete giving his expertise for 45 minutes , free to you and I, and promoting the fact he has a business you can support if you choose to. If I were you I'd start by watching the video and taking in the advice, maybe watch a few more, then decide if you want to ask your folks for a pair of trainers and a plan for Christmas when you start to understand the value. Or go back to pickin your nose and picking the acne while searching free porno in your parents house, God forbid someone would get you to pay for anything. Take care now
You’ll get better over time at getting heart rate up faster, and you can add 3/4 mins of tempo before hand etc to help. But if heart rate isn’t going up, then it’s also a sign of inability to “get it up” at a fast enough rate to cover the intensity.. you’ll find it will improve quickly
![[FINALE] 💸ที่แท้พ่อเป็นผู้ถือหุ้นบริษัทพันล้าน เขากลับใจตอนนี้ก็สายไปแล้ว🙇🏻♂️#ละครคุณธรรม #short](http://i.ytimg.com/vi/yFwgjTFISUI/mqdefault.jpg)
![MOVING STILL - The Running, Art, & Life of Joe Greer [Documentary]](/img/n.gif)
What an insight to a thorough breakdown of the different training zones. 45 minutes of education from someone of your calibre is honestly outrageous 👏🏻👏🏻
Appreciate that, I like this kind of content at times, and it’s probably me (being me) at its truest self.. if there is such a thing. I like to just talk all things running and see it more as a discussion and not necessarily “I HAVE ALL THE ANSWERS” I’m always learning, but hopefully people learn a thing or two also.
I like these longer vids; loads of great info here. The fitness vs capacity really resonated with me 👌.
This is the best and most important running video I've ever watched and I'm not new to the sport as I started in 1985.Brilliant work Stephen.
This video is amazing. Starting to take my marathon training more seriously for Chicago (aiming sub 3:30) and this is just brilliant. Can’t thank you enough, favourite running TH-camr on here. Quality information and speaking from the heart and of experience. Not sugarcoating the difficulty of the grind. Thank you
I've taken to rewatching some of your videos again and again until the concepts come to me easily, and alongside doing some reading and watching Goran Winblad, I don't think I've ever been anywhere near as knowledgeable about running. This is just fantastic stuff
My name is Juan ! Just to share with all you guys ! I bought the marathon plan from the coach and is amazing in in the 9 week on the 16 weeks training and I’m feeling really good and see improvement little by little and feeling strong. He provide you all details and tips and how to become a better runner!!
As someone that’s just started running videos like this are invaluable, keep up the great work!
Making 45 mins of your expertise available to everyone is absolutely amazing. I'm not quite accurate enough at targetting specific zones for a 7 zone system to work form me every day, but when I do get the good days, knowing how to break the 5 zone system down more granularly to get the best benefit is really handy. Thanks Scully 👌
Masterclass. Thanks for the honest content, it's helped me tremendously to break the sub 4 marathon. Banking weekly mileage at lower zones was the most important thing and definitely what helped the most. On to the 3:30 next!
This is golden, thank you so much for taking the time.
thank you so much, I wish there were more channel on youtube that don't go for the quick incomplete information but like your doing taking the time to talk about a subject for real.
my zones:
Chill, I’m breathing hard, go meet god
Haha keep at it, you might introduce a new zone in time.
@@RonnyC98 hahahaha
Wow great video, I really liked it.
I can’t wait to start the training plan I got from you. I’m still working on getting back into decent shape before starting.
Just the video I was looking for.
So much great info here 👌👌👌
Man I love and appreciate your videos!
We have almost exactly the same heart rate zones, down to one or two beats. My LT1 is at 151 and LT2 at 165. Zone 1 from 126 to 140, zone 2 from 140 to 151.
Fantastic video. Lots of great information. It flew in - definitely shows how engaging it was. Great work, Stephen! =D
So valuable insights🙏🏽
Great video presentation 🎉Stephen. Cheers from Qld Australia 😊
Would be very helpful for me if when talking about zones you would mention % of HR max instead of your BPM since heart rate is so variable from person to person :) Thanks for the video!
Actually the %Max differ also for different people as well, 70% for one can be a different zone for one and another.
There are good Videos on getting a good indication for important thresholds without measurement but if you really want to get into Details you should check for an actual test
11:18 you can keep running at the aerobic threshold for 3-4 hours for sure. The average 4 hour marathoner will probably run about 10 heartbeats above the aerobic threshold.
I think this is defo true, and also I think it’s often mis under guided perhaps is the right term when trying to advise for example 3.5-5 hour marathon performances.. if advice is coming from myself, or others who are only out there for 2 hours, it’s a different event almost. Not meaning that in anyway to be a negative, actually a 3-5 hour effort is much more enduring. That said, I need to get my thinking cap on better at times when trying to give advice in that domain. Probably need to go run for 3-4 hours before attempting to fully understand what it entails..
@@stephenscullion262 Dear Stephen, I think you are spot on that we live in different worlds sometimes. You are so fast, that maybe you should try doing a 50 miler once, just to get a feel for what a 4 hour marathoner is going through 😅.
However, I find that most of your training advice translates very very well to us, slower runners. So much so that your channel is definitely one of my favourites!
Thank you for all the effort you put in, not only into your (fabulous) running, but also into your (authentic) videos that have been of so much value to me, even beyond the running itself.
Cracking video, would be very interested on a series that goes more into the differences of how a slow, fast, hybrid twitch type person should train. 😎
what a great video, thank you
When I first started paying attention to zone 1/2 I felt like a complete idiot with how slow I was running. Now I’m where you are, where it takes some focus to get into Z2. Amazing how those paces will start dropping with time and patience (and speedwork).
I think the final zone Stephen was referring to, the one you can only sustain for 10-20 seconds, is what is commonly known as the neuromuscular zone. It uses existing stored reserves of the ATP, which can be used directly by the mitochondria in the muscle cells directly.
Your insights are really helpful. Thank you Stephen 😊
One of the most helpful video I've had ever seen, thank you so much Sr.
I just ran the Valencia Marathon and after watching you i know what did I went wrong 😔 well my prep and a toe nail just came off in km 25 bleeding too much.😭😭😭 But i finished ... 3'14 haha
Thank you for sharing this wisdom. I’ve been running 58% more KM this year than last year. From 1000km to 2000km, and I am not any faster in any distance, 😢 Was able to run a 50km ultra in the mud though, barely. Think I will focus more on key sessions, and speed next year. I am fast twitch dominant, so this long ultras take a big toll 😊
That was pure gold !
Quality scully, love ALL this content
You're class! 45m about training zones is great mate!
Maximum lactate steady state (MLSS) is typically used in reference to LT2, not LT1. As you say, LT2 is by definition the maximum pace or lactate concentration that can be held in a (quasi) steady state for a length of time. Again, for this you correctly mentioned that LT2 is the maximum aerobic effort.
Thank you great video
Great one🎉
Would be cool to see a runner of your calibre in trail running!
Over unders are very beneficial for sustainability.👍🤗
Thank you!
Thank you so much for this video on different zones, i found it very useful. I am training for half marathon next year in Berlin, and would i benefit more by buying a "60 lectures and 10 hours of tips" course or specific course you have on half marathon?
great video 👌🏻
Stephen please do a video on Treadmill selection!!! Are slat blet tredmills worth the extra money? Any advice would help.
Wicked explanation
awesome 🏃♂
Coach ! Can you provide more detail for week 10 (Thursday) marathon training and confused with 4-5 x strides
Super useful thanks Stephen.
Interested in something you said near the end about 5-10s for the very explosive zone '7' sort of work, you mentioned rapid strides as well. Thinking out loud that this must surely be crossing into plyo / low rep strength type territory? I assume that might be a similar way of getting that sort of max effort adaptation?
Yeah I’d definitely believe so, uphill is best from an injury prevention perspective, but it’s very useful / helpful in smaller doses
Cheers Stephen
Great video.
I do have a question of how bad is it to run easy runs in zone 3. As I feel as though a lot of my easy runs (usually an hour in length) snd long runs are sometimes run partially or completely in zone 3 when I feel good. Is it that zone 2 running has a magical benefit that makes 1hour of zone 2 running better than 1hour of zone 3 running or is it simply that running in zone 2 would allow you to run more volume across the week and lower injury risk.
Would appreciate any advice from anyone! Thanks
For context running 60-80km a week and focusing on 5k-hm with a zone 4 and a zone 6session. Run for about 5months now and recovering well.
I recommend you watch Dr Joe Friel explain why Zone2 is essential. Yes theres a big difference in 1hr of zone3 vs zone2. Metabolic crossover. Joe friel sets zone 2 up to 89% of your lt2 / Anaerobic threshold. Zone3 is about 89-95% (aka Marathon "intensity" zone fresh & tapered on the day).
@ I was more using the 7zone model in the video in which case what I was calling zone 3 would be well within zone 2. I’ll definitely check out that video though thanks!
Alactic is flat out. You can sustain that for like 8 seconds tops. Mile effort is very different, can be sustained for 4-5 mins. They can't both be zone 7
What about strength training (on legs). Is rhat essentially above zone 7 as its even more anaerobic? Does that improve speend?
Stephen thoughts on zone 2 running at 60-70% of max heart rate? I basically can’t run that low of a heart rate?
Stephen can comment, but my two cents; 60-70% is just a generic way of estimating where your zone 2 could be. For most runners 60-70% of max HR is closer to zone 1 and zone 2 can be up to 80% of max HR. Only way to know where your zone two cap is, is to do a lactate test. If you find it difficult to stay in zone 2, but it feels easy, then your zones are for sure wrong.
@@woodenpicklebrewing8507btw, Daniels recommends 64-79% MaxHR for zone 2, but as you say, YMMV.
Lactat Test is so important! Most of the time Zone 2 is between 70-80, not 60-70. After I did a lactat test I switched from heart rate to pace. I would focus more on pace rather than heart rate if you do a solid lactat test. 😊
My COROS zone 2 is 60-80%. When in doubt I'd fall back on the old staple of conversational pace and see what HR corresponds to that.
@gtromble 🤣 Coros No 70-75% for every human
Hi! I bought your marathon plan and am having quite a bit of trouble with how seemingly nebulous the workouts are written out. For example:
4 sets of 2 minutes at 10k effort, 30 secs rest - 30 secs hard, 90 secs easy jog
Ok so 4x2 with 30 seconds rest? Got it. What does the 30 seconds hard and 90 seconds easy jog refer to and at what point in the session do I run that? I'm sorry for posting a blurb of your content here, but I am just trying to understand and I haven't been able to reach you through email. Thanks for any help, love your stuff.
Sometimes the "What I would do" section helps clear things up, but not always. As a consumer and a fairly new runner if you were to ever rewrite the workouts within, a format like the following would be great:
- Workout parameters (4 minutes @ x pace)
- Rest parameters (30 seconds rest @ x pace)
- Rounds (repeat x times)
I have more questions about the program so if there's a more suitable place to ask please let me know!
It just means that it’s a mixed paced workout. So you do 2 minutes at 10k effort, have a 30 second rest (standing) and then do 30 seconds hard, at maybe one mile race pace, followed by a 90 second jog recovery. You do that 4 times
I just raced a half marathon with one hour twenty minutes being spent in Zone 5. I ran a 1:36, so 83% of my race was in Z5, without hitting a wall or cramping. Can you help explain how this is? I hear you saying 10% of your running should be in zone 4, but almost all of my runs are spent in zone 4-5 at high intensity without injury or delayed recovery. Any advice would be much appreciated!
Following for advice also, my heart rate rises quickly when I start running at any pace and gets into z5 within 15 minutes but it doesn’t feel uncomfortable and can be maintained. 🤷🏼♂️ z2 training is walking. Probably just not fit, or body is inefficient at using fat for fuel.
I ran dublin recently in 3.10. My heart rate was 182 from the get go until the end and felt fine. My max is 193. Just realised this is 90% roughly.of max hr. Is this a sign of good threshold or just a stroke of luck I survived?
Stephen would prob run 17km in a 1hr zone2 which is exceptional. But its all relative 😊. A 4hr marathoners zone2 isnt as close to their marathon pace due to less metabolic efficiency. Cheers
Scully Zone 1 = Me Zone 5 👌
Have you heard of David Roche?
Allie O coach?
Struggling to stay in zone 2, I tend to want to stay in a zone where I'm at 155bom to 165bpm.
I am in zone 2 untill 149. Then my lactate threshold is at 167. This is according to garmin after using it for 6 months.
Zone 2 is 40-60 seconds slower than marathon pace, zone 3 is LT1, is this around 20 -0 seconds slower than MP?
I struggle to keep my pace down for zone 1 and 2 runs. My coach constantly tells me to slow it down as I’m not yielding the benefits of those zones.
It’s tough I’m sure, but do consider walk / jog, and that little walk might help it stabilise a bit.. it might seem boring, or mundane at first, but you’ll also bank way more time without injury risk
@ thanks. I do struggle with that concept of ‘walking’ when I’m supposed to be running. I have a natural pace which feels comfortable for me and if I slow down it just feels awkward like you mentioned in your video.
Have you ever ran?
Just another college.. merch incomin'!
I don't usually bite on dumb comments, but lucky for you I'm feeling generous today.
It's interesting that you don't seem to understand how the world works. To live you need to create money. It's a marketplace where you give something in receipt for something else.
In this case you seem to have an issue with a professional athlete giving his expertise for 45 minutes , free to you and I, and promoting the fact he has a business you can support if you choose to.
If I were you I'd start by watching the video and taking in the advice, maybe watch a few more, then decide if you want to ask your folks for a pair of trainers and a plan for Christmas when you start to understand the value.
Or go back to pickin your nose and picking the acne while searching free porno in your parents house, God forbid someone would get you to pay for anything.
Take care now
Did someone dare you not to mention two-oh-nine until after 2:09 ?
ممكن يكون ترجمه عربي
Wieviel pause zwischen den 12*60 sek ? Bei der kurzen Zeit ist es schwer den puls so Hoch zu bekommen
You’ll get better over time at getting heart rate up faster, and you can add 3/4 mins of tempo before hand etc to help. But if heart rate isn’t going up, then it’s also a sign of inability to “get it up” at a fast enough rate to cover the intensity.. you’ll find it will improve quickly
@stephenscullion262 OK 👍 thanks
Great video again. Thanks so much for your great info 🧐
Would like to see a full week of training 😁