💯 This

Good for him. In the Histroy of Slovenian Runner impossible. Old Record holder for Slovenian athlete marathon is like 2:11:50. I am guessing that olyimpics are around 2h:10 mark or less

Mashallah akhi. Just picked up running as a hobby so there is so much that needs to be done in terms of my weight,stamina,and running faster longer.

Any more details? I never really understood them before so never bothered. Just used to run max effort every run which I now know is ridiculous. Is tempo pace 10-20 seconds below race pace? Cheers, mate.

@@goodyeoman4534 For me most of my runs are Z1/Z2 (somewhere in between the 2 (HR 125/135). Those are my easy runs. In addition I do those tresholds between Z3 and Z4 (HR 150/165). Once a week I try to do speedwork at full blast for 400m (+170 HR) or even shorter distances lik 20sec sprint reps. (I don't really use tempo to define my running (Only use it to compare my progress))

​@@goodyeoman4534apologies for the long answer, but I happen to be sitting at the WC...the word "threshold" refers to regions of lactate production. Knowing what "threshold pace" exactly is at a specific time (important) requires a lactate measurer ($$). Not everyone can, but we can also have a good idea of when we are entering that zone purely by effort feelings or heart rate. Heart rate is a very variable factor (temperature, quality of sleep, stress, wind), so this is why Scullion is putting so much effort in this video in referring to "effort", and not asking you to buy an electronic measurer that requires 40€ per month of stripes to know. The pace will differ depending on how long your repetition is and how quick you are, but the effort should remain the same (~85-90% of max) . You should investigate on your own to learn how that effort feels: it should be hard enough to feel slightly uncomfortable, but you should feel fresh enough at the end of the workout to be able to start another one in a few hours. For example, when doing 8 x 1km with 60-90s rec, instead of going at 10k pace, do them at half marathon pace. See how you feel, then repeat them at a slightly higher pace the following week, and adjust. It is about learning how your body feels at threshold, to be able to bring up your level of effort no matter how the external circumstances are.

Did you get a threshold test? Worth it?

@@chrism589.Yes, a test. I visit once a year a threshold test in a lab. A test can give you the confirmation that you train at the right intensity. I once witnessed an experiment where only 3/10 amateur runners guessed their threshold somehow right, when they did blood lactate testing. So either it only confirms that you know your threshold or it corrects your assumption. Would say worth it. Have a good run.

Only 5 h? 😂

I'm running at threshold as I'm typing this. Still 6 hours to go.

good stuff.

Threshold is my recovery pace

awesome, make sure to include it 4 times a week for great gains

There are some "tricks" that you can do with a treadmill and looking for your heartrate increase over time (1h). However, the easiest and most accurate is to get it properly measured out at a sport center. It requires quite accurate hrm and a capable person to interpret it. Especially for endurance runners where the test needs to be extended because they're so well trained for the different zones.

Hr higher can also be being fresher, and so less suppressed. But nerves and anxiety can play a role of course. Could be leg strength, or could be you didn’t train on relevant terrain. Pounding can cause physical issues that was more linked to relevant practice and not gym strength.. same for hills, or trails. Relevant practice in training. Gym would just be ensuring the areas that are breaking down, are being worked in the gym to rebuild strength throughout the build up. Training breaks the muscles down (reduces strength) but be consistent with that.

@stephenscullion262 thanks for replying..I match the terrain and hills to what I'm training so don't think it's that I do zero strength and conditioning so probably makes sense I'm not rebuilding any damaged muscle or resting adequately I spend 9 hours a day on my feet at work so rest is difficult 😅

Hello mate. I would incorporate some gentle-to-moderate lower body and core stuff just to tighten up any weak links there. No need to go too hard as you're just looking to reinforce your running, not grow your muscles. I'd do lunges, step-ups, glute bridges, planks, side-planks and maybe some light jumps to help with Achilles plyometric power.

3 hard days a week. One at 400m pace, one at 800m/1500m pace, o e at 5km race pace. 2 weights sessions a week. Easy jogs on the days between. 1 rest day a week. Done.

Hard to identify just based on max heart rate. Better way is to do a 20 min run test (ideally with Blood lactate meter). 1.0 mmol is typically LT1 3.0 mmol is typically LT2 (according to Norwegians). Some argue it’s closer to 4.0 tho.

@@starshockey11 thanks a lot

If you could do that you wouldn't need to ask 😂 16min back to back 5k is elite level which would take years of hard training to get to. So your treadmill isn't accurate or you understood it wrong. Unless you're already an elite runner and would of done 10k on the road more than enough to know.

I often run 10 or 11 minutes 5km on the treadmill and I'm wondering as well if that means I could do the same on the road?

@@arnoldd7073stop lying bro and pretending 😂😂😂

Typically the zone between LT1 and LT2 are designated as zone 3. Above LT2 is zone 4

u do the math mate: 'Lactate Threshold 1 (LT1), also known as the aerobic threshold, occurs at a lower exercise intensity than Lactate Threshold 2 (LT2), or the anaerobic threshold'

Wtf at 173... that's close to my max heart rate 😭.

@@Tritiuminducedfusion Don't worry we all differ. I'm 38 and I've got mine up to 195 recently.

LT1 is the point where your lactate levels rise a bit but not too an intense degree. This is about Zone 3. When you go a bit faster, you'll have another noticeable spike which is LT2. Not sure how the HR fits in. I never focus on HR anymore but just go by feel, pace and time.

yea top of z3 region and top of z4 region

It's best to just get familiar with what you can handle for X amount of time. Go for a hard 45-50min run and keep your HR at a given area for the last 35-40min, since at the beginning it takes about 5-10min to have your HR settle in to the effort you're putting forth. Figure out your average HR during those last 35-40min and you should be able to handle that for a solid 50-60min if needed. Same goes for a LT1 run, stay steady and run for 2 hours. If you undershoot your effort and feel like you could have gone a little harder, then figure that in to your next session and see how you do.

Lt1 = boundary between zone 2 and 3. LT2 = boundary between zone 3 and 4

Yes. But LT1 and LT2 are based on physiological marker points, whereas "zones" are just arbitrary categories. I do them quite a bit at work when doing CPET tests.

I'd say LT1 is mid to upper zone 2. As he said you should be able to have a conversation still. LT2 would be mid to upper zone 3. As that's wer emost marathon runners are running their races at. 2-3 words at time. Just starting to feel a little hard

Let me agree! Super valuable knowledge but not easy to digest. In any case thank you Stephen!

2:08 is very very fast, to get that type of time you need close to a perfect race.

What's your marathon time?

They got many people sub 3 hours 😂 Stephen also does a lot of Z2, you just dont see it

Incorrect. African runners actually run much of their training slowly... and no, that's not 6 minute miles. They literally run 9/10 minute miles in training. They also don't hesitate to skip workouts if they're not feeling right. There are videos on it, you might benefit from learning from. A good one is a recent one on Flora Beverley's channel.

​@@Kelly_Benthey have 3 hard sessions a week.. and those slow runs are recovery runs no training at all.