Me, too! How about all those how to run a 5K under 20 minutes or a 4 hour marathon.

cant be possbile cos im the slowest runner on the planet lmao

Sorry fam, I’m the champ of slow runners 🏆

I am slower...but yes it's slowly gets better even just doing slow runs (at least four per week).

@@Jockuptown hahahahahahahaha

well you had 2 years to improve

​@@martincarstensen8527So what? 40 minutes off is still a massive improvement

@@martincarstensen8527 Progress doesn't come overnight. In fact, trying to get faster too quick will just end with you injured and unlikely being able to run as much as you need to which will lead you to become slower

Awesome!

@@TremendousSax depends where you started, it is easyer to go from 6 to 5.20 then from 3.30 to 2.50.

I’m also a 3:35. I agree these paces seem a bit sharp

Yes I agree re the paces a bit hard. I’m a 4hr10min marathoner and my easy pace is 6:30 to 7:10 ish otherwise I’ll be in to Z3

Same, I've run a marathon under 3:30 last year and my easy runs are around 6:00 +/-10 seconds. I have a few fast finish runs where I run a portion of the run at MP but the bulk of my running is nice and easy. There are slow and fast trainers. I found a really interesting article about that on Runners Connect. They talked about elite marathoners who had very different easy paces but ran about the same marathon time (within a minute of each other).

Yes, I completely agree with that. Even those 3-hour easy paces are fairly quick (certainly at the lower end). If I'm running on a treadmill (for example) I'll set it to exactly 12kph (5min per km) on a 1% incline, put some music on and enjoy a consistent long run. If I've had a hard week, I'll set it to 5:15 per km.

I have started doing this in my training for my first marathon. I just decided one day to try it and it’s been so helpful.

I ran the 4 hour paces and ran a 3:25 marathon so I can relate to what you are saying.

@@woutpeters45 yes, that feels more what they’d be for I think

@@woutpeters45 also: well done! That’s a great time

Yes, I completely agree with that. Even those 3-hour easy paces are fairly quick (certainly at the lower end). Personally my easy pace is in the high 4's and sometimes in the low 5's. If I'm running on a treadmill I'll set it to exactly 12kph (5min per km) on a 1% incline, put some music on and enjoy a consistent long run. I think if a person was doing their easy pace at 4:35 per km, they'd be running a marathon well under 3 hours.

I thought I'd disagree with you but yeah, by feel as a 3:30ish runner I'm at like 6ish+ easy, by heart rate I'd say 5:30ish-6/km, and I'm "only" 34 so fairly average HR bands

I hope you get back running again 💪

Last 2 weeks have been my most pain free in 5 years. It will be a glorious comeback one of these days. Hope is alive.. Thank you.@@JeatBunkie

It can be confusing BUT the bottom line is this... IF you are attempting to get better health, just about any running is ok... Just go different paces and distances over time with the goal of not hurting yourself. So every 2-3 days maybe. Over time, running should be easier and not so painful each time. Do all the other small things these guys mention also. -- IF you are trying to get better times when running, you need to run at a *low heart rate on recovery day,* do some work at that 65-70% range on your MAX HR and do a long steady low HR run of a distance greater than those recovery runs AND well below that 65% HR range. Meaning you are either recovering or working ~hard with a long easy run once a week or 2.

Great feedback and noted! Thanks for watching!!!

I had the same confusion. Currently a marathon block with a target time of 6h, so my easy runs are 9.20-30 min/km.

Once you look at race durations over 5 hours, your easy pace will be pretty much your race pace. It's probably more useful to think of time than of distance to be able to compare efforts. I'm a 3:30 marathoner but I've run 50ks in around 5 hours and longer ultras of 6-10 hours and I'd run them in zone 2, i.e. my easy pace. If your target is a 6 hour marathon, you'll be running for 6 hours and that will be 100% aerobic, in zone 2 below your AeT, aerobic threshold or first ventilatory threshold, the point where your blood lactate would start accumulating and go over the 2 mmol/L threshold resting levels. For long duration events, it's crucial to stay below it or you'll burn through your glycogen stores much faster and you'll run out of energy at the end, a.k.a. hitting the wall. Of course, you can run your easy runs even slower than that but not faster than your intended race pace. I have a huge variation in my easy runs from 5:45 to 7:15 min/km, run in Z1 and Z2. Marathon pace is just under 5:00 and I'm hugging zone 3 to zone 4 for it. From a fuelling perspective, it would be glycogen dominant. About 75-80% of the fuel would come from glycogen and 20-25% fat, but I only have to sustain it for 3:30 hours. There is no way I could sustain a zone 3 effort for 6 hours or longer, I'd run out of glycogen. We have limited storage capabilities for glycogen and the digestive system also has an absorption limit. In a 3:30 marathon, I just about get by with the stored glycogen, 5 gels and the rest from fat. My 6 hour pace would be definitely much slower than my 3 or 3:30 hour pace, all in zone 2, my normal easy pace or a tad slower. Here, I'd have to be able to burn a lot more fat because my stores won't last very long and refuelling during the run is limited. I hope this explains to some extent why the easy pace and the race pace for the 6 hour marathon are pretty much the same because they target the same energy system / effort level. For a 4 hour marathoner, I would say that there is probably more room for running the race in Z3 as your glycogen storage will carry you quite far and with adequate fuelling, you'll be able to run it faster than your easy pace and you'll get away with running more glycogen dominant.

I forgot to add to the 4 hour marathon recommendation: your easy runs should be easier than race pace for that reason. During easy runs, you want to develop your aerobic engine in zone 2. When I ran my first 4 hour marathon, my easy runs were around 10-11 min/mi, sometimes even slower. 1-2 min slower than race pace is a good idea. Also, I just noticed that you were talking in miles. MP for me 8:00 m/m, easy pace 9:30-11:30.

@@edithgruber2125 I stopped running due to illness for the previous 4 months so 9.20 or slower was all I could manage on a 40 min easy run. After week 7 I'm starting to bring it down by 10secs a week. Also for the Tempo run aiming for 6 min/k pace for a short time.

@@TadeuszCantwell that's great. Good luck with your comeback. Don't worry about your easy pace. Do what feels good to run at, even if that's the same pace for a few weeks in a row. I didn't say that your easy pace had to match race pace. You'll get the aerobic benefits from running slower than that, too. Give your body some time to adjust to running again when coming back from illness. In the paragraph above, I just explain in detail why it makes sense that easy pace can equal race pace for races of long duration. The short answer is: it's because of fuelling requirements.

I would love to see us examples as well. Love the site!

Yes, you're absolutely correct. I did a double take at the 10k examples and was looking in the comments if anybody else noticed it. The recommendation that you should be 45 seconds per km slower than your 10k race pace would translate as 1:12 min/mi slower than race pace. 1:15 min/km are the equivalent of 2:00 min/mi. So the correct recommendations would be 4:45-5:15 min/km or 7:38-8:26 min/mi.

You may not have a good enough aerobic base. You just need to do more miles at lower efforts… Seriously like hundreds of miles to even start seeing your HR stat low during runs. Stationary bike is also good, just sit in zone 2 for a good amount of time and do it regularly.

ah this is what i like to read, i even got the idea the really slow zone 2 pace is giving me injuries. i will just do what feels good to me.

@@jortm4075 well, you can have usually more injuries from high intensity training than from easy runs. Before reviewing your zone 1-2 training, you can think about threshold runs or intervals and reduce speed

What has a metric to imperial conversion hack got to do with knowledge of running

@@terrymcmaster2787 quite a lot mate… if you don’t know what min/mile pace a 40 minute 10k is, you’re clearly not knowledgeable in running or run coaching.

What’s your vo2 fat man? 😂

​@@Alecmcq Or, it means that the video was made in a country that doesn't use imperial measurements, so there isn't much of a need to convert. If an American-based coach was talking about marathon pace and was off on converting by a few seconds, would you say that person knows nothing?