Helpful video, Ben! I struggle to stay in this range (always try and push too fast), but focusing on breathing and staying at a conversational pace is critical. Great tips.
I completely agree with low Heart Rates ~ even my Garmin only shows HR & Distance.... but so annoying to keep walking just to drop my heart rate.... if you know any other ways of dropping the heart rate PLEASE Post them BEN
I think the pace that the runners world training pace calculator suggests is perfectly reasonable, but some say its too fast. Im a 15:20 5k runner (4:56 per mile), and it suggests 6:26 mile pace on easy days.
MOLLOYRUNNER add another 30 seconds and you will be fine. It also gives you the option of long run pace you can also use that option for your easy runs www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/
Great content, could you do a video on how to take in fuel (gels/water) while running with out slowing down. This is the hardest part for me is getting the fuel in during a race. I know I would be faster if I could take in more fuel, but it slows me way down and throws me way off pace. Thanks
Could you give us an indication according to your HR Zones, if when you look at your HR Screen on your watch Zone 1 - 4 or 5, what each one would be equivalent to your AVG Pace? So for example HR Z1 = AVG Pace?, HR Z2 = AVG Pace etc? This is so that when I'm running I could visualize in my mind what each HR Zone would equate to in AVG Pace. Sorry if Im repeating. Thx in advance, Ben & I think you're amazing!!
I think its something that takes some people a bit of time to get accustomed to running "slow", but most of all it can definitely be judged well by perceived effort. Also, I among all the benefits of Strava, I think so many people do get caught up in that ego of not wanting followers to think they're "slow" as you mentioned. Slow is relative right, your "slow" is faster than some people's 5km pace! Often I see people kidding themselves running at or faster than their MP and calling it "Easy" which surely doesn't make sense (though for Marathoners over 4 hours their MP probably will be fairly close to "Easy" pace for their runs. For me personally, being a runner of Half Marathons and below for the next few years at least (I'm 20 currently) I base my "Ez" days on pace and that percieved effort, which I have a good feel of nowadays. 3:53/km (6:14/mi) is my HMP, but my Easy days (which I usually go for at least 30 minutes duration on my shorter days) are typically 5-5:20/km (~8min/mi) or slower, and I find starting the first km or so super nice and slow is also a nice way to ease in; Kenyan style. No shame in going slow though, as the only speed that counts is what you show on race day!
Oh one other question Ben, how long after I've done a 5km Parkrun (yes im guilty I do smash them running all the way in Zone 4), how long must I wait before I can go out & do a wonderful recovery run for 30 - 45mins is what I do, would like to work it up to 60mins.?
Yes guys if you're z2 is walking then mix walking and running to keep at an easy pace. Stick with it you will get faster. Also work on your technique as this improves you will go faster for the same relative effort.
It is natural for your HR to creep up, even if your pace remains the exact same Don’t worry about it too much - it’s just the gradual fatigue building up
Do I have to do my recovery sessions ALWAYS at aerobic pace (zone 2)? Suppose that, within my recovery sessions, my body CAN deal with a few minutes of extra effort and STILL recuperate well for the next (hard) day; should I STILL try to do my "easy" days REALLY easy? Because... I don't do that! Typically, my easy days are about 12km (7,5 miles) and the middle third of those (kms 5-8) I usually add some extra effort, which is NOT REALLY TIRING, but just a little bit in the limit or over zone 2 (I don't use a heart monitor, but that's my estimation). For example, in those middle 4 kms I may add a few 1km intervals at (current) marathon pace with 1 minute rest in between; or some running in VERY mild elevation; or some continuous running at a pace that's about 15-30 seconds slower than marathon pace (instead of 60 or more seconds slower, which is my regular easy pace). Am I doing something wrong?
Hi Ben, for the easy runs sometimes it's hard to stay in zone 2, would you recommending walk/run or a slower shuffle when doesn't feel natural to maintain the low HR?
I think you should do the 60 to 70 percent efforts from your heart rate reserve. Not from your max heart rate If I watch the video I think we are agreeing on this. But I think you should explain the heart rate reserve a little better.
hello, new sub here. I have a question, i recently run a 3h11 marathon, my goal is to run a sub marathon next year. I am planing to start training for that marathon 3 month before the maratohn. Do you think is enough? Currently iam training for a ultra marathon so iam doing more than 100k per week with some quality speed and tempo runs sessions and of course a lot of recovery runs :) Thank you
Hi Victor. Welcome to the channel! Well done on the 3h11! I think ideally you need 4 months for a dedicated training block for the marathon. But as you're doing lots of easy runs for your ultra training you'll be building a good aerobic base that will really help once you start. So for sure you can get there will with three months. Just make sure you have a good recovery after your ultra race. Good luck in the ultra and running sub 3!
I run my "recovery runs" in heat ranging from 38C to 43C 5months of the year (this is shade temperature). Let me tell you, there is no such thing as recovery in this heat. A 16min 5k running would find 7.40min/mile pace hard effort lol
Helpful video, Ben! I struggle to stay in this range (always try and push too fast), but focusing on breathing and staying at a conversational pace is critical. Great tips.
recovery runs have been a game changer for me. less injuries and quicker more consistent improvements when I go hard.
I completely agree with low Heart Rates ~ even my Garmin only shows HR & Distance.... but so annoying to keep walking just to drop my heart rate.... if you know any other ways of dropping the heart rate PLEASE Post them BEN
I think the pace that the runners world training pace calculator suggests is perfectly reasonable, but some say its too fast. Im a 15:20 5k runner (4:56 per mile), and it suggests 6:26 mile pace on easy days.
MOLLOYRUNNER add another 30 seconds and you will be fine. It also gives you the option of long run pace you can also use that option for your easy runs
www.runnersworld.com/uk/training/a761676/rws-training-pace-calculator/
MOLLOYRUNNER how long does the recovery run last?
love the fact that you use that one field of heart rate that is what I do now too so I dont get stress with pace .....thanks for the video
Great content, could you do a video on how to take in fuel (gels/water) while running with out slowing down. This is the hardest part for me is getting the fuel in during a race. I know I would be faster if I could take in more fuel, but it slows me way down and throws me way off pace. Thanks
Brent Ransom thank you for the idea Bret. Will try and get something made in the next couple of weeks!
Thank you I can't wait, have two big races coming up Akron Half Marathon and the Columbus Marathon where I want to get my BQ.
How long should these runs be? If my heavy workouts are 5.5/6 miles. How long should my recovery east runs be? Time? Distance?
Could you give us an indication according to your HR Zones, if when you look at your HR Screen on your watch Zone 1 - 4 or 5, what each one would be equivalent to your AVG Pace? So for example HR Z1 = AVG Pace?, HR Z2 = AVG Pace etc? This is so that when I'm running I could visualize in my mind what each HR Zone would equate to in AVG Pace. Sorry if Im repeating. Thx in advance, Ben & I think you're amazing!!
I think its something that takes some people a bit of time to get accustomed to running "slow", but most of all it can definitely be judged well by perceived effort. Also, I among all the benefits of Strava, I think so many people do get caught up in that ego of not wanting followers to think they're "slow" as you mentioned. Slow is relative right, your "slow" is faster than some people's 5km pace! Often I see people kidding themselves running at or faster than their MP and calling it "Easy" which surely doesn't make sense (though for Marathoners over 4 hours their MP probably will be fairly close to "Easy" pace for their runs. For me personally, being a runner of Half Marathons and below for the next few years at least (I'm 20 currently) I base my "Ez" days on pace and that percieved effort, which I have a good feel of nowadays. 3:53/km (6:14/mi) is my HMP, but my Easy days (which I usually go for at least 30 minutes duration on my shorter days) are typically 5-5:20/km (~8min/mi) or slower, and I find starting the first km or so super nice and slow is also a nice way to ease in; Kenyan style. No shame in going slow though, as the only speed that counts is what you show on race day!
Oh one other question Ben, how long after I've done a 5km Parkrun (yes im guilty I do smash them running all the way in Zone 4), how long must I wait before I can go out & do a wonderful recovery run for 30 - 45mins is what I do, would like to work it up to 60mins.?
Hello Ben, my HR always creep up even on a slow jog...should I walk it off to keep HR in Z2? Z2 for me is walking only, anything faster HR goes up.
barryjap I need @benparkes to answer this one as I have the same problem. Is my breathing the problem?
Need @benparkes to comment on this too.
Yes guys if you're z2 is walking then mix walking and running to keep at an easy pace. Stick with it you will get faster. Also work on your technique as this improves you will go faster for the same relative effort.
It is natural for your HR to creep up, even if your pace remains the exact same
Don’t worry about it too much - it’s just the gradual fatigue building up
Do I have to do my recovery sessions ALWAYS at aerobic pace (zone 2)? Suppose that, within my recovery sessions, my body CAN deal with a few minutes of extra effort and STILL recuperate well for the next (hard) day; should I STILL try to do my "easy" days REALLY easy? Because... I don't do that!
Typically, my easy days are about 12km (7,5 miles) and the middle third of those (kms 5-8) I usually add some extra effort, which is NOT REALLY TIRING, but just a little bit in the limit or over zone 2 (I don't use a heart monitor, but that's my estimation). For example, in those middle 4 kms I may add a few 1km intervals at (current) marathon pace with 1 minute rest in between; or some running in VERY mild elevation; or some continuous running at a pace that's about 15-30 seconds slower than marathon pace (instead of 60 or more seconds slower, which is my regular easy pace).
Am I doing something wrong?
Hi Ben, for the easy runs sometimes it's hard to stay in zone 2, would you recommending walk/run or a slower shuffle when doesn't feel natural to maintain the low HR?
yes. It's ok if it doesn't stay in zone 2 100% of the time but if it's more in other zones than zone 2 then just take a walk break every so often.
I think you should do the 60 to 70 percent efforts from your heart rate reserve. Not from your max heart rate If I watch the video I think we are agreeing on this. But I think you should explain the heart rate reserve a little better.
hello, new sub here. I have a question, i recently run a 3h11 marathon, my goal is to run a sub marathon next year. I am planing to start training for that marathon 3 month before the maratohn. Do you think is enough? Currently iam training for a ultra marathon so iam doing more than 100k per week with some quality speed and tempo runs sessions and of course a lot of recovery runs :) Thank you
Hi Victor. Welcome to the channel! Well done on the 3h11! I think ideally you need 4 months for a dedicated training block for the marathon. But as you're doing lots of easy runs for your ultra training you'll be building a good aerobic base that will really help once you start. So for sure you can get there will with three months. Just make sure you have a good recovery after your ultra race. Good luck in the ultra and running sub 3!
@@BenParkes Thank you for your reply, take care my friend :)
i forget to tell you that i will try my sub 3h goal in valencia marathon :D
How many miles should an easy run be?
Curlybeth Swadlingvlogs Depends on how many miles you run per week
I run my "recovery runs" in heat ranging from 38C to 43C 5months of the year (this is shade temperature). Let me tell you, there is no such thing as recovery in this heat. A 16min 5k running would find 7.40min/mile pace hard effort lol
I can't run without getting stalked by low self esteem moths
Average 33 year old heart rates - there would be a difference between men and women.