Zone 2 Training For Beginners & Advanced Athletes

Рет қаралды 551,026

Күн бұрын

In this video I run a Sub 3 hour marathon and I share a Low Heart Rate Training Guide. We cover: what is zone 2 low heart rate training, Maffetone, MAF method, zone 2 no sensor, how to do low heart rate training, how much training volume, how and when to do speedwork and much more! Strava from this run: / strava
Start training with my Personal Best Program: www.pbprogram.com
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
Chapters:
0:00 starting in Irvine
1:32: what is low heart rate training?
4:22 how to do low heart rate training?
4:46 nasal breathing
5:28 talk test
6:36 heart rate training zone calculator
7:09 MAF 180 formula
8:21 blood lactate test at medical lab
9:30 the energy gels and salt pills I use
11:10 how to start running with low HR?
11:55 what to expect from low HR training?
13:08 how to overcome doubt with low HR training?
14:32 changing your watch settings
14:47 characteristics of top performers
15:10 it’s ok to run high HR during base building
15:40 common factors that can block your progress
17:10 how much training volume is right for you?
20:17 the shoes I race marathons with
22:03 training guidelines
23:26 what progress to expect with low HR training?
25:28 walking is training!
26:53 when and how to add speedwork?
27:55 mistakes athletes make with high HR runs
28:43 examples of speedwork
30:01 my favorite breathing technique to lower your HR
30:52 finishing my sub 3 marathon strong
33:03 my self made aid station
33:52 final recommendations for low heart rate training
#zone2 #lowheartrate #maffetone
SEE MORE:
► My Strava from this run: / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► MAF 180 formula: philmaffetone.com/180-formula/
► HR Training Zone Calculator: bit.ly/hr-calculator
► Talk Test: • How to find your “Zone...
► Lactate Testing: bit.ly/3WAbI5z
► Personal Best Training Program: www.pbprogram.com
► 25 Tips from the Extramilest Run Community: • MAF Training and Low H...
► Marathon pace wristband creator: bit.ly/3RVu51w
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to R...
► Frustration MAF training, with Jen and Kathryn: • MAF Training, Frustrat...
► Kofuzi on Extramilest Show #33: • Kofuzi on MAF Training...
► HR Training with Larisa Dannis: • HR Training with Laris...
► MAF low HR training with 2:44 marathoner Wissam Kheir: • MAF low heart rate tra...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Zion Cap - bit.ly/3Pjk5lo
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - amzn.to/3MmJw1I
► COROS POD 2 - amzn.to/3uVcwFV
► NutriSense Continuous Blood Glucose Monitor CGM - bit.ly/3Xebylh
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe

Пікірлер: 935

@FlorisGierman 11 ай бұрын

*🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my KZfaq channel and comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by August 31st and contacted from this KZfaq channel, not through Telegram or any other channel. 🚨*

@TechoByTori 11 ай бұрын

The specific training guidelines of increasing training, but backing off every 4th week was really helpful as someone who runs without a coach/plan. I'll definitely incorporate that into my running. Thanks so much!

@benedusei479 11 ай бұрын

1) You are a machine 2) Train consistent but be patient 3) Seriously you are a machine Awesome video boss

@tumaitis1 11 ай бұрын

I am old 38 age. I ran easy 7:45 mi/min. How many HR 2 zones? Please let me know 😊🙏

@shop0holic306 11 ай бұрын

Wow I can’t believe you can run that pace and hold a camera and talk so easily. I listen to your podcasts whilst walking my dogs and really enjoy your content. Biggest takeaway was waiting a few months before introducing speed work, and to bring it in slowly.

@samsontule2404 11 ай бұрын

Top characteristics of top performers Persistence Determination Discipline Love your show brother. I have changed my training mode to low heart training. Thank you for introducing me to it.

@umermirza3596 6 ай бұрын

Bruh. This guys doing a PowerPoint presentation in his head running 6 minute miles during a marathon.

@BudaMac 2 ай бұрын

LoL legendary

@bryanandkeesha604 26 күн бұрын

Unreal. Amazing

@PsbincCaLCMSMS 18 күн бұрын

exactly what I was thinking. Legend!

@didoma73 11 ай бұрын

just a casual sub 3 HR marathon 😪

@vishvice12 11 ай бұрын

That too on the track. Legend 😂

@Kevin.L_ 11 ай бұрын

While making a video no less.

@PoetWithPace 11 ай бұрын

And on a dizzy track 😱😱😱

@mrmedic2012 11 ай бұрын

How to also talk at this pace 😆

@thepuckingtontv9963 11 ай бұрын

Well, just casual consistent 10 years of slow training 😉

@nikolaiburroughs325 5 ай бұрын

I don’t think you guys understand how insane this is. Bro ran a sub 3 marathon CASUALLY while having a conversation with us the WHOLE TIME.

@gjwhite 9 ай бұрын

I like how you can jog a sub-3 while delivering a lecture on marathon training. Nicely done.

@CraigalFun 9 ай бұрын

Crazy 😂

@Cwiet 2 ай бұрын

It’s just a big flex from Flo on us ;)

@CoreyMcCue Ай бұрын

Isn't that kinda the content of the lecture 😅

@shagbaker377 10 ай бұрын

I have watched this video multiple times while I am training. Today, I broke <a href="#" class="seekto" data-time="1020">17:00</a> mile. At 50 and obese. Thanks Floris!

@markc1844 4 ай бұрын

Excellent buddy! Congratulations on your achievement , I hope your progress is still going well!

@goodyeoman4534 3 ай бұрын

Good on you. But I would not run until you regain a healthy BMI, otherwise the exercise weight is just going to cause injury.

@cakram6550 3 ай бұрын

nice

@Roninalld 3 ай бұрын

Update?

@tjleonard8282 3 ай бұрын

Keep working hard man! Just remember at the end of every workout is another step closer to sleeping and waking up easier, a boost in confidence when you look into the mirror and see your progress, and the next size down in jeans. Not to mention compliments from family and friends.

@redaskriksciukaitis9199 11 ай бұрын

My biggest takeaway is that with my 9-5 job, I've found that integrating Zone 2 running during lunch hours has become doable and genuinely invigorating. It's a game-changer to complete a run and still feel energetic, rather than being wiped out and needing a nap. This has turned my midday exercise into a productivity boost rather than a drain. Highly recommend this for anyone trying to balance work and fitness!

@FlorisGierman 11 ай бұрын

Totally, I can absolutely relate to this Redas. What a difference in energy levels this can make before, during and after your run. Enjoy your journey. Cheers!

@MrMars121 11 ай бұрын

good idea. and when do you eat lunch?

@lhuce7586 11 ай бұрын

@@MrMars121 I'm not the OP you're responding to, but I and many other people have computer jobs in our offices/cubicles so we can use our lunch time to go workout and then just eat lunch at our desks, afterwards. Obviously this is highly job dependent and isn't for everyone.

@butteryflakycrust4864 10 ай бұрын

@@lhuce7586how about changing clothes or getting sweaty?

@lucu01 9 ай бұрын

@@butteryflakycrust4864 in my case lucky to have in our office building a shower in the parking basement

@ericchevalley 11 ай бұрын

Let me tell you about low HR while I run a sub 3. So badass 🔥🤜🤛 Great content! What a gem ❤

@FlorisGierman 11 ай бұрын

Appreciate you Eric, I always get excited to talk low HR training :)

@AriAbdya 11 ай бұрын

Great sharing... thanks Floris❤❤

@mattschm5486 10 ай бұрын

Amazing I can probably run a 3:45 marathon right now ( summer in winter probably 3:20-3:30). Thank you for the great advice regarding training

@punkin314 9 ай бұрын

Don't worry, I was over here on my couch wheezing for him 😂

@NoNameArtist89 Ай бұрын

Yeah this is so impressive, I agree. I calculated my MAF (146), should my heartrate be below this? Everyone talks about a "zone", but I'm a bit confused, because the result of the formula is just a single number, not a zone.

@TheMontance 7 ай бұрын

Stuff of legend - making a sub 3 hour marathon look like a casual walk in the park whilst delivering the most comprehensive, evidence based video on zone 2 training. Amazing!

@FlorisGierman 7 ай бұрын

Glad you enjoyed it, cheers!

@ReyChessYT 8 ай бұрын

Most people just talk about what they preach... while this guy does what he preaches while preaching! Huge respect and inspiration!

@kahoku451 8 ай бұрын

I cannot believe he gave this well organized video lecture WHILE RUNNING a marathon, and ON A TRACK the whole time 😭😭😭

@solarpoweredafricanvegansp178 11 ай бұрын

8 miles in and 147 heart rate at a <a href="#" class="seekto" data-time="402">6:42</a> pace!!! I have faith that I will reach that point! I know that I will, just have to keep putting the work in everyday.

@KevinK_Music 10 ай бұрын

you still running regularly bro?

@stephenlandrum2262 4 ай бұрын

You still running regularly bro?

@milanghale719 2 ай бұрын

you still running regularly bro?

@java6727 2 ай бұрын

Good luck. Prediction; It WON'T happen. To run faster you need to put in the work.

@producermind9030 Ай бұрын

You still running bro?

@hannahinhealth 11 ай бұрын

I love the concept of low HR training, especially the emphasis on being humble and not worrying about how running slow looks to other people. Also, I'm so impressed that you delivered all of this info in such an organized manner while running a sub-3 marathon. Bravo!! 👏👏👏

@nolimit7185 4 ай бұрын

This is beyond impressive! Sub 3 marathon at low HR and delivering a high quality, concise and top training lecture is simply amazing. For majority, doing a sub 3 is a dream.

@markc1844 4 ай бұрын

This is quite possibly the most passive impressive KZfaq video I have ever seen. To give an excellent talk about zone 2 training which pretty much covered everything we need to know, whilst completing a under 3 hour Marathon! - quite incredible. I most certainly am not an athlete but have pushed my speeds resulting in injuries and setbacks. So I'm giving this a go for a few Months, I now understand the logic behind it. Thank You for the excellent delivery & information.

@keneticchannel Ай бұрын

He could have said, "eat toothpaste sandwiches every day for a lower HR" and I would have believed him just because of this method of info delivery. 😆

@Jenniek1111 11 ай бұрын

Thank you Floris! Love your videos. Had my biggest mileage week this week (144km at age 68) and could never have managed this without LHR/Zone2 training. The great thing is I wake up feeling quite fresh each day. Hoping to break my age category record at Gold Coast HM (Australia) in 2 weeks time and then run the marathon the next day - as a starter for Comrades 2024 training. Won my age category at Tokyo Marathon this year and broke the Australian single age category record for 67 years. I have learnt so much from your videos (and Stephen Seiler) over the past few years. Thank you again!❤😊 Best take away? Be guided by HR on your watch and stay in the range you have chosen.

@dazamad 11 ай бұрын

Congrats. Did you choose 112 for your hr? Hello fellow aussie

@Jenniek1111 11 ай бұрын

@@dazamad No Darren! My LHR training is within 120-133bpm most times when I am on my own. When with a group it may be 133-143 if I can encourage everyone to run slow. Some sessions with a bigger group will end up upper end Z2 140-150 ish.

@CREATED4HISGLORY 11 ай бұрын

I'm 61 and have been training at a low heart rate for 6 months now. I usually run outdoors but my last run was on a treadmill because it was pouring outside. To my surprise I ran a PB at 7 miles and I could have gone longer, except I needed to pee! I was shocked. Granted, the treadmill was much easier, but still. I loved it! Thanks for all you and your wife do to help us regular folks!

@Zyrslo 8 ай бұрын

Next time, increase the incline to 1.5 to recreate the air Resistance to make it a bit realer

@deondrawiler3948 5 ай бұрын

I have watched this about 10 times so far! My favorite video. It’s bad ass that he can be this informative while running a sub 3 marathon. Hardcore GOALS!!!!!

@davylee2219 11 ай бұрын

Loving this channel and podcast. In 3 months, I’ve gone from <a href="#" class="seekto" data-time="687">11:27</a>/mi at 145 BPM to <a href="#" class="seekto" data-time="605">10:05</a>/mi at 140 BPM for 6 mi. Age 40. Biggest takeaway is be content to go slow and ease into speedwork slowly too. Thanks for the awesome content Floris!

@maggie0285 14 сағат бұрын

I started getting back into running. I remember feeling so sluggish on the treadmill. Warmer weather came so a few months I've ran outside. One day I decided to run on the treadmill at the same pace. I found I was basically walking. I thought something was wrong with the treadmill so I got on 2 different ones--same thing. I just improved so much. Nothing was wrong. Best feeling ever

@hirciocajina2903 2 ай бұрын

Love it all! I was in the Army for 20 years and now I’m finally learning how to run lol. Biggest takeaway is how Zone 2 training actually prevents injuries. I’m dealing with injuries from overtraining in the wrong zone and I just need to slow down.

@aconde10 11 ай бұрын

My favorite takeaway is changing my watch to show heart rate instead of pace. I think I’ll actually do this to trick the mind into focusing on running relaxed and within the right zone!

@IlyaLeifer Ай бұрын

One of the best and most underrated fitness videos I’ve ever seen.

@chasechandler7841 11 ай бұрын

This has to be one of the best videos on youtube. The information you provided was amazing. What made this video was how you presented the info. Examples of everything with great breakdowns and for you to be doing that while you are effortlessly running a sub 3 is spectacular.

@flocav6962 11 ай бұрын

I started running 3 years ago (at age 38) and without knowing I trained my aerobic base like crazy. On my long runs I never went above 127bpm, my daily miles stayed below 145bpm and when I started intervaltraining I never exceeded 170bpm. In January this year I did a lactate threshold test to really get to know my zones. Without going too much in detail, my heartratezone 1 is everything under 145bpm. In April this year, I was able to run a 3.07h marathon at an average heartrate of 158bpm. So I guess low heart rate training really works and I was doing it without knowing it, and most of all, enjoyed it 😉

@CL-dh2mf 11 ай бұрын

Low mileage MAF runner here! Age 38, 15 years of endurance sports. Started with MAF in january, only 2-3 runs a week mainly cause I'm very injury prone. Had issues that you described but finally after 6 months I see those improvements! Maximum volume a week was only 20km, so if you have the same doubts that I had: take your time, it works. Now I can increase the mileage slowly without big problems. Thanks Floris!!!👍🙏🤗

@kevinbourke6899 11 ай бұрын

Most underrated running channel on KZfaq. Thanks Floris.

@chrishamann5742 11 ай бұрын

Favourite takeaway was to stay consistent, forget the ego, and allow enough rest and recovery to to ensure progress! Love your work Floris

@maulanamalik90 10 ай бұрын

You know, I believe this might just be the very first KZfaq comment I've written in the past decade of quietly enjoying videos. As someone who's relatively new to running, having started just about a month ago, I have to say, this video is like a treasure trove of valuable information. Big thanks for the motivation and the insightful lessons it provides!

@yetanothername1131 11 ай бұрын

Great video as usual. I love the idea of low heart rate training, i started enjoying jogging for the first time in my life with this method.

@hoopxnation 8 ай бұрын

My takeaway here is that you're a badass and you walk the talk! I found myself gasping for air and I'm just sitting down watching your video.

@SachinSurie 11 ай бұрын

Amazing video Floris! You make a sub 3 hour marathon so easy talking the whole way. Keep up the great work!

@charlie.matzke 11 ай бұрын

Floris, love the video! I really love the portion where you talk about the talk test, highlighting how important it is to be familiar with how your body feels at different paces rather than choosing to focus exclusively on external metrics such as heart rate, regardless of how helpful they might be. You are inspiring me to put in many miles in zone 2 this summer in preparation for my cross country season in the fall!

@brandonvincent8277 11 ай бұрын

Hi Floris I recently found your channel and been binging all of the podcast episodes. My biggest takeaways overall was check your ego at the door and another quote i heard from someone else was "compliance is the science" and that goes back to what you mention with patience consistency and discipline. My favorite quote from this was walking is training! Before I even attempted MAF training and commited to buying a heart rate monitor or running watch I committed to long regular walks. Thanks for continuing to put out great content and look forward to future podcast episodes

@brentrieke5729 11 ай бұрын

Hey thanks for the Extramilist 26.2 show. I’m impressed how you can present with such clarity at that range and pace. My favorite tip was how to ease into speed work after a while of doing low heart rate training. Keep up the great work man! You’re changing lives.

@wowandrss 27 күн бұрын

What a freaking badass, making a video guide while running a marathon. What the actual hell!?

@edmoody3 11 ай бұрын

One of your best videos. One of my favorite parts of the video was the graph of your pace over 24 months training. Inspiring.

@viscountpalmerston 9 ай бұрын

I've been watching lots of low heart rate advice guides on KZfaq, and can definitely say this is the most comprehensive, insightful one I've seen. Thanks so much, Floris!

@FlorisGierman 9 ай бұрын

Glad it was helpful, means a lot to me. Cheers

@fergalofarrell763 11 ай бұрын

Great content Floris - show notes are great and the entire video is amazing!!!!

@greenmobility3897 10 ай бұрын

Loved this first video on your channel. The best zone 2 i found for an absolute beginner. Thankyou 👌

@graemeadakers 8 ай бұрын

A hugely inspiring video. Wish I'd known about low heart rate training 35 years ago. At 53, I started training this way and experienced the frustrations of having to walk for periods, as well as seeing my performance and VO2 levels reduce on my Garmin watch. However, slowly, things are beginning to turn around. I am running faster at the same heart rate and feeling better and better. I am trusting the process and feeling excited to see where this takes me.

@ohcrikey9560 5 ай бұрын

Nobody knew about low heart rate training 35 years ago.

@512moho 10 ай бұрын

Your 24 month progress chart is so impressive. Really showcases how important long term consistency is and to train avoiding injury.

@ylerT 10 ай бұрын

Just found your channel through this video and really enjoying the content! My biggest takeaway is looking at the bigger picture, putting the pieces together and just trusting the process. As a beginner runner, all the points you touch on with frustration of having to slow down, trying to go too hard, etc. really hit close to home. Starting this next week off with a different mindset. Thanks again!

@richardbelcher3625 11 ай бұрын

I was looking at this run on Strava and waiting for the vlog, great content, thanks Floris!!

@thomaslinddal7251 11 ай бұрын

My favorite take away is just the whole concept of low hr training. I haven't been running a few years because I had frequent issues and started cycling instead, but I miss running, so im giving it a go again.

@littleleafy 11 ай бұрын

My biggest lesson is that I am always training in a high hr zone and I definitely want to try to do more low hr training. Seeing you talk and film while running that pace is mind opening

@jeffwatson776 11 ай бұрын

Thank you for providing such great content! Began running again in January after a long layoff. Did most of my running at low heart rate. Used to get injured and overdo it. No injuries and just broke 2 hours in the half marathon on a hilly course in the summer (taking over 12 minutes off my previous best!). Aiming for a marathon in the fall and will continue to utilize many of the principles laid out in this video. Thanks again! It really works!

@alexkhouri2804 4 ай бұрын

WHAT AN ABSOLUTE LEGEND of KZfaq RUNNING. 2nd video I've watched and I'm hooked. Good job brother!

@adamdonaldson6201 11 ай бұрын

Great video! A great book which covers a lot of the science of this training is ‘Training for the Uphill Athlete’, I highly recommend it. My favourite takeaway is the idea of just slowing down, running slowly and getting time on your feet without looking at pace, brings the enjoyment of running back and makes improvement just part of the process.

@elizabethvelazquez5566 10 ай бұрын

Favorite takeaway is letting go of ego and don't overdoing your training 💐 plan on improving my sleep and stress too. You are spectacular 🎉🎉

@zoheirdouina1847 9 ай бұрын

Realy, this is the best content about zone 2 and low hr training. Thank you.

@TheDaydjahy 10 ай бұрын

By far the most clear and in depth video about this topic I've seen so far. Fun to watch while you run my goal marathon time for my next marathon 😂

@shag377 11 ай бұрын

I have been training low heart rate for about 1.5 months. I was getting close to the end of my training on Friday and decided to do something. I *ran* at 4.1 mph (I am currently on a treadmill) for about <a href="#" class="seekto" data-time="90">1:30</a> minutes. At 50 years old and close to 290 lbs, this was a HUGE leap. Meanwhile, I find myself working at about 3.5 mph - where I had to *jog* when I started. Rather than worry about how long it is taking, I look back on where I came from. THAT is a strong motivator. Favorite takeaway: If you feel like running, go for it. (This is what I did on Friday) Knowing this really helped with my self confidence. My 5K race in October is getting closer and closer! You are never too old to start. Thanks, Floris.

@gallatinhondamarc 11 ай бұрын

My key take away is just staying consistent with the training. I’ve started the low heart rate training about 6 months ago, mainly after coming across your channel. Such a good feeling seeing my pace quicken while keeping the same heart rate. Thanks for the great content!

@venuvegesana6183 11 ай бұрын

Awesome effort and great info. Thanks for making pur running journey happier, healthier and stronger

@demonchaux 11 ай бұрын

You made it looks so easy. Super run! Thank you for the hard work put into this video

@jamesschallock6860 11 ай бұрын

You are awesome. I've been trying this and have made progress on pacing. It was difficult at first and had to walk several times per mile to keep the heart rate down. I'm training for an ultra and know I have a long way to go but feeling confident. You are right about feeling good after slow running. I did make the mistake of increasing milage to soon and am stepping back some. I already learned this from you but need reminded. It's like financial advice, everyone knows they need to live on a budget but don't. You may have the knowledge but not the discipline. Running is the same. Keep reminding me.

@lizthomas1539 11 ай бұрын

Firstly, it's so impressive that you recorded this while running a sub 3. Amazing. A question about nasal breathing - any tips for someone with a deviated septum, allergies, and a nose that runs like a faucet when I exercise? I've switched to nasal breathing throughout my day but as soon as I exercise and my nose starts running, it's like being waterboarded.

@wkrupper 11 ай бұрын

I listened to this while running this morning. It used to your foot strikes to keep my cadence proper. Thank you, Floris. I appreciate your presentations.

@julescomighud7671 3 ай бұрын

The most informative video I’ve ever seen. And to think you did this while running a sub 3 hour full marathon is mindblowing to me!

@elliottmcfadden6261 9 ай бұрын

I’m in my third year of MAF training with great results so far. For me, the biggest challenge is slowing down when it’s hot. I live in Texas, and for about three months it rarely gets below 78º and very humid, even at dawn. My pace drops 1 1/2 minutes per mile slower, and I have to walk almost any incline to stay under MAF max hr. I speed back up and make year over year gains in the fall, but it’s hard to trust the process when you get slower for that long after you’ve seen cool weather improvements the previous year

@mariakoumparou2430 11 ай бұрын

You are totally an inspiration! Talking and running a marathon!

@protivationsrtcartel2360 5 ай бұрын

years of consistency creates the zone 2 clase durring marathon. This is proof that consistency and pace is key. Great vid

@Cookefan59 11 ай бұрын

Sir! Thank you so much. I would say this goes into your top ten videos! I felt so motivated watching this morning, I set my own PR distance at a PR pace and all in Zone 2. Last fall when I started this MAF/80/20 style training I was doing 16-18 min miles and couldn’t get past 2.5-3.1 miles keeping my heart rate in zone 2. Today I did 6 miles all under 12 minutes and all in Zone 2. I live at 6200 feet here in Colorado Springs, Colorado. Today was actually hill day, so I had 7 hills fit into the run. The adjusted pace with the hills taken into account was calculated at <a href="#" class="seekto" data-time="735">12:15</a>/ mile. My goal is 10 min/mile in Zone 2 by the end of 2023. The keto program that I put myself through has also helped greatly as I’ve dropped 22 pounds in 6 months and now comfortably maintain a weight between 215 and 220 pounds at 6’2”. I will be 64 years old this year. I usually compete in triathlons but only have one quick Reverse Sprint under my belt this year. This fall at the end of Tri season, I’m going to really focus on losing more weight and completing a few 10ks and hopefully a 1/2 marathon by the end of 2023. This video today, watching you walk the talk and showing us your beautiful family was just so inspiring and beautiful! I thank you sir! Thank you for all the tremendous amount of care and detail you put into your productions. Thank you for the positive energy that just explodes off of the monitor as I’m watching in complete amazement. Thank you for being honest and direct. You’re one helluva human being man, father and husband. HAPPY FATHERS DAY 2023!

@chardtri8724 11 ай бұрын

When I am running <a href="#" class="seekto" data-time="250">4:10</a>/km it does not look like that. It feels really fast and it looks like I’m dying

@chakalaka3960 11 ай бұрын

He's Dutch so probably super tall lol

@leagaillard4926 11 ай бұрын

😂

@teodoramanoilova-konteva1112 11 ай бұрын

"Feeling good so far!" - favorite quote from the video :) I think I will watch this one again and again, because I personally find a lot of useful information. Trying to run using the MAF method myself, started this month, I can't see the results yet. Will keep running following the MAF rule until October , when I'm planning to run my first marathon. Goal - to finish it. Not a fast runner, but a high heat rate runner, I strongly hope that the MAF will help me enjoy more my running. Stay safe and keep up with this great channel, Floris!

@alfie1788 11 ай бұрын

Loved the video! I didn't realise how many factors affected my running importance (stress, lack of sleep, negative mindset). Running really is impacted by so many factors in your life

@Ekuahx 2 ай бұрын

Casually running 4.10/km for 3 hours.. I can't even do that for 30 minutes 😂

@jfrancis 11 ай бұрын

Love this format of your videos!

@sgolym 10 ай бұрын

Thank you so much. The Training Guidelines and the progress examples are both great

@bgktsl 11 ай бұрын

I’m a new subscriber. I love the part about how to overcome doubt with low HR training. There’re some thoughts during the time of my runnings, so your video confirms that I’m doing the right way. Thank you. ❤

@Pwl9771 5 ай бұрын

Hi Floris. All hail the algorithm for bringing me to you. I've always been fairly active individual, but I've always struggled with making running part of my regular routine, despite it doing wonders for my mental health. I always suspected it, but your video really hammered it home to me that I was pushing way too hard and feeling way too self-conscious about my performance. You've really motivated me to get out of my head and focus on enjoying my runs through zone 2 training. Now I feel like I can finally make running a true part of my life and wellbeing. Thank you!

@houdjemond 10 ай бұрын

The 'What to expect from low heart rate training' really hit home and made me realize that I am not the only one experiencing this. Great takeaway!

@eugenenechayev6758 11 ай бұрын

Floris, you are my hero ^^ These talk and run marathon videos are super inspiring. I've listened to a lot of people on running in general and very few have your clear way of laying out interesting and useful stuff. For me the key takeaway points were patience, persistence, and consistency I guess as the secret of success in any matter. I do feel exhausted after my runs though. I really liked the idea of a journal to record all observations, I'm gonna have to do that. Right now I am learning how to enjoy my runs and how to incorporate them in my working week so that I can do that work after my workouts. Thanks a lot!

@DavidMellorCitSci 11 ай бұрын

This is great. The questions and issues I've had with my first few weeks of low HR training were exactly what you mentioned. I'm determined to stay the course over the next 4 months for my upcoming fall marathon.

@djandyward 8 ай бұрын

Thank you. The most comprehensive explanation I’ve found so far

@jonoldroyd3885 8 ай бұрын

Brilliant. I have so much to learn & you gave so much advise that I now feel happier running slower in zone 2. Thankyou 😀

@haroldfernandez4229 11 ай бұрын

Great Video!!! This is one of my favorite videos about this topic, and you did it while running and talking and holding your phone!!! My main takeaway: don't obsess with every little piece of data, just enjoy your run at a comfortable pace, persevere, be consistent, and be disciplined, choose the max hr number that better fits your personal circumstance, and know that it can always change.

@shanablackmanboama4432 3 күн бұрын

Floris, I love this video and thank you for sharing your knowledge and wisdom with us. I am only starting and realised I was training incorrectly. I run a short distance and gas out. I've been listening to your podcasts for a few weeks now, often repeating to get as much out of it as possible. You're amazing 👏

@MALICIOUS407 11 ай бұрын

Last Monday i went for my first run. I let ego take over and completely overdid it. I am currently laying down with my leg up and a bad limp. I feel grateful to stumble upon this video. The information provided in this will definitely prevent injury!! Thank you!

@thegrateful.runner Ай бұрын

Love love the video! I’ve been frustrated lately with the zone 2 method (even though I get faster for the same HR, I feel slow lol) and your video really helped me, great tips! Keeping all of the tips in mind, definitely subscribed! 🎉

@davidvann242 10 ай бұрын

My key takeaway was using low heart rate to reduce injury. In the last few years I have found I always end up with some kind of niggle or injury that offsets training and improvement and sets me back. To see the results you get with this method is truly inspiring!

@ahadya81 11 ай бұрын

Learnt a lot from this video!! My favorite takeaway(s) from this video (1) Journaling! I just started incorporating running into my daily routines for the past month. I have noticed a few changes in my body and how I feel after each runs, but it never occured to me to note them down. I'm definitely gonna do this starting my next run, and see if I can notice some patterns and/or improvements. (2) Focus on the percentage of zone 2 HR during the entire run, instead of pace! I know that I should not put too much focus on my pace just yet, but I still find myself obsessing about that number - most likely comes from my ego lol. This is a great trick to allocate my "obsession" to! Thanks so much for the good content🎉

@merko3043 11 ай бұрын

I like that you show us everything by your example, many speak about low HR but you can't see that in their training

@bjornvanleeuwen1995 11 ай бұрын

Dankjewel voor je goede content Floris. Hele duidelijke en goede uitleg, tussen je sub 3 door

@jashwijaya9907 5 ай бұрын

what a great real deal demo...not just words🔥🔥

@GuitarTraveller 11 ай бұрын

So much wisdom in this. Thanks, Floris for the work you do to build community and share your knowledge. I appreciate the presentation style, content and production. Tim Lawler

@paul88824 Ай бұрын

Truly a case of “the medium is the message!” You very act of carrying on a detailed discussion while running a sub-3 marathon is the best advertising for low HR training. Kudos and bravo!

@JohnBirtchetSharpe 11 ай бұрын

Fantastic , Floris . Leading by example ..🔥. myself and a group of fellow colleagues at work are running London next spring. I will share this video with them 👍

@jenserikhoverby 8 ай бұрын

Thank you Floris, here you show me a paradigm shift in inspirational education. Running while educating and speaking. My Level 2 and MAF limit is 121 bpm and I can only walk at this heartrate.

@tristan_peers 11 ай бұрын

Totally amazed how you can make these videos. I started low HR running after watching your '10 years of low HR' video a few weeks ago. I decided to give it a go and it has totally changed my outlook/view on running. I just used to worry about pace, nothing else. It's so liberating to not care about pace and I'm now just really enjoying every run. I want to go on a run as opposed to the dread or pressure that I needed to get a faster time. My biggest takeaway from the video is the part of 'When to introduce speed work'. I'm now so much in love with low HR running that I just want to run this way every run for a while. I think I saw that I should do 80/20 but in this video you mention to do low HR for 3 months and then introduce speed. This makes me so happy! Many thanks for inspiring me to try this!

@jakegreaves311 11 ай бұрын

Amazing video and a causal 3 hr marathon whilst explaining it all just proves what you are saying works! 👏🏻👏🏻👏🏻

@cammo20 7 ай бұрын

Very much looking forward to trying low HR training after 2 years off running. This was such an informative video. Thanks Floris

@runningwoman7207 11 ай бұрын

Amazing marathon while talking! Best take away for me is ALL of it! I love MAF training & actually ran 10 miles on the track this morning, had to slow down more than usual because the temp was 85* when I started with the humidity at 80% making it feel much warmer, but I was able to keep my heart rate average at 120 bpm (pace was <a href="#" class="seekto" data-time="668">11:08</a>, slower than usual for that distance.) Thanks again for such a fun video! Happy Running!

@goodyeoman4534 3 ай бұрын

Fantastic video. Cheers, Floris!

@Joshua_Ramos 11 ай бұрын

Thanks for this❤ I love this video and i learn a lot. My favorite qoute is when you say "walking is training" because im a beginner runner. A lot of walking happening in my training and its encouraging to me that walking is as much important as running. Thanks and i hope i win hahha Keep running❤

@bugs4life83 9 ай бұрын

Thanks for sharing your experience! Great tips to keep in mind and definitely try!

@FitTraveller21 11 ай бұрын

Brilliant video, very informative about the use of 80/20 MM and your personal experiences. Thank you 🙏🏽

@dulalipa 9 ай бұрын

Hearing a lot about Zone 2 training lately and thanks to this video and my recent Zone 2 trainings now I know that always pushing hard doesn't mean improvement.