Great video and brilliant advice. I started zone 1 training 6 weeks ago. This was my 3 mile test before starting all running at top of zone 1: Mile 1: 11:31. Mile 2: 13:20. Mile 3: 14:55. and now after 6 weeks of training this was my new test on July 1st: Mile 1: 11:29. Mile 2: 12:28. Mile 3: 12:35. Both runs done at the same heart rate and on the same course. Really happy with the improvements so far, not much difference in the first mile but huge improvements in subsequent miles. Will do a test monthly from now on. Thank you.
I think you miss a point here. Slow training is all good, but it is the fast stuff in between that makes you faster. Slow is good for being ready for going VERY fast in your intervals or fartlek or whatever. Slow is also good for being able to run a marathon, but if you want to improve your time, its the fast stuff in between that provide training for running your marathon faster.
I feel that the point being made is everyone focuses on the fast stuff because it feels productive, but that the fast stuff is overemphasized and most of the time in training should be put into training your lower zones. It makes sense as those lower zones can handle muuuuuuch higher volume than the higher zones can. Don't neglect either, but if you're looking to maximize your gains you need to maximize the available output in each zone without overtraining. Probably that just winds up that you can log about 80-90% more time in zone 1-2 than you can in zone 3-7
@@timmy12011 I don't think it's correct that everyone focuses on the fast stuff. The error that most I know do is, that the do too much semi fast training, not enough slow training in order to be able do really get something from their fast training, which is lacking due to the body not being able to cope with it.
Doesnt make sense, running slow is as different from running fast as running slow is from walking. Do you get more efficient at running by walking? Not really. Its BS
You allready have to be pretty fit to be able to stay in zone 1 while running. I've been getting straight into zone 3 while slowly jogging when I just begun running.
I noticed this to for me... I do a lot of fitness but was intentionally trying to do 10 ish minute miles but even by the first mile I was already at like 165-175 heartrate for the course of the next 5 miles.
There’s significant scientific evidence that zone 1-2 is ideal for 80+% of training but most “in shape” people would be too bored to adapt to that. It takes time and discipline to switch over but is well worth it. Maffetone method is tried and true. Develops your internal engine to be able to handle higher heart rate training as well.
Why are you bringing up MAF as a "faster" alternative to z2? Further to that, why use 180 minus formulas when we have better methods for getting our target heart rates? You don't make any sense.
@@Nezarus0 I’m not saying that. MAF and zone 1-2 are basically the same thing and we have research on MAF/Low HR training. 180 formula is good because most people don’t have the time to go get lactate threshold tested.
All nice and good in theory but 60 miles/week at mostly 11+ minutes/mile means 11 hours of running per week. Add the time to get ready, get to your running location, stretch afterwards, etc and you are talking about an amount of time that ordinary runners (with a 9-5, children) just don’t have.
You are right. It's difficult with a full-time job and a family. However, most runners do have both. Personally, I don't understand how they do it, but they do .... just watch Patrick Martin and The FOD runner ..... I have so many obstacles that prevent me from getting better. But honestly, everyone else have the same obstacles. I sometimes think that is the difference between an average runner, like myself, and all the great runners like fx Patrick Martin and The FOD Runner - they find a way to deal with all these obstacles.
I feel there must be a trade off somewhere for us regular runners. This very slow running is not efficient, we shuffle with poor form as we’re forcing a slower pace and not running relaxed. Neurological adaptation to poor form leads to injury. Keep it easy, yes, but not to the detriment of form.
I can run “slow” and have good form. I can even do it without getting tired. It’s just not at >6:30/km where cadence falls right off and I get zero heel lift. When you’re “working” to run slow, you’re running too slow.
@@EmileKleinhans This isn’t about MAF training. It’s about good mechanics. Will has his philosophy, other coaches will have a different attitude to this subject. In my opinion and experience, I think you can run too slow. I note Will himself doesn’t run this easy when extrapolating to his marathon PB 🤷♂️
This is where the power of strides can come into play from my understanding. Strides incorporate faster running into a slow run with very little impact and helps with the neurological adaptation you're talking about. Personally Zone 1 is a bit slower than I've heard recommended before but also I'm just a hobbyist runner. I typically run in zone 2, which feels fairly slow and low impact, but after watching this I'm going to experiment with more zone 1 training because it sounds...nice :)
A question for Dr. Will: Is there such a thing as "calculable heat load?" What I mean is when a runner runs in 10 degree weather, you can go much further and faster since you can cool your body passively. You end up putting most of the load on your "training" instead of your "cooling." If you're running in 35 degree weather, you need to slow down quite a bit to maintain the same heart rate. A lot of your body's effort goes into "cooling" instead of "training." Is there an optimal temperature? Is there a way to make sure we're still loading the training side of the equation enough to get the stimulus we need instead of slowing down so much that 90% of your effort goes into the cooling side? I hope this question is clear. Thanks for making excellent videos!
For runners I've worked with who live in hot environments, I've broken down their efforts into more manageable intervals to balance that mechanical and metabolic workload. Typically, I would recommend say 2x 10km with 3-5min jog. In hot conditions (~30C - 86F), we might do 10x 2km with a 1-2min jog in an attempt to minimise heat accumulation.
You can get heat adapted. I started running with a hat and always wearing a shirt, and I was sweating bullets at first and dying but now barely notice it
When he called an 8 minute mile slow I almost died. I have a hard time maintaining 10 minute miles for anything longer than one hour while keeping my heart rate in zone 2. I am old (54) and just started training for an Ironman 3 months ago. If I managed an 8 minute mile pace for the Ironman I think I might just dance a jig. That sounds so far out of the realm of possibility right now that I can’t imagine it.
Its more important to talk about sound programming and structure than percentage at zone 1 or 2. People need structure and understanding of sound principles. For example: 5 runs per week. Two easy. Two workouts. One longer run. Not over doing.
This is exactly what I needed to hear as a former college athlete who hasn’t run in over a decade now. It’s easy to think you need to try and regain all of that fitness/speed instantly. Not the case! Thanks for the info!
I mean of course you have a point there, and an interesting video in general! But: This doesn't take form into account, which would be oblivious for slower runners at that tempo. Also: when you don't run 200k per week, only fx. 40-80 (as I do), you can mix it up more (and get better results) - also because it's just more fun. Running that slowly seems super boring. Also taking into consideration that the extra time needed is a luxury.
Interesting to me that on a totally different matter, classical piano playing, working slowly is the number one advice delivered by all the greatest pianists 🤓
Strava and Garmin definitely downplay the importance of easy volume. I’m almost constantly in a maintaining status according to their metrics, but I’m running more (low intensity) mileage than ever and ripping PBs in every event. They need to revisit these models.
I find that there's just no barrier to go running when focused on a easy run, so I do it all the time. I regularly run home from work which is about 20k, and if there's one thing that watches/strava does reward, it's the number of K's I get to each and every week. I can't get enough of slow running
All the platforms and devices lack context. Garmin constantly reminds me of my "Anerobic Shortage" during my marathon build-up. Strava is especially bad for rewarding big volumes and hard runs with "fitness" via their relative effort.
Elite training methods are interesting but i wonder how useful it is for the average runner like myself and if we are getting the right lessons to take away. Like a bodybuilder who has been working at it for 10 years and then radically changes their diet, and says the new diet is the only way to go. They are kidding themselves if they think their body is not built of 10 years of meat and eggs and whey protein. How did those elites get the capacity to run 4:30 to 5 min/k in zone 1? Also as you said they might be doing 14 sessions a week. So they need to be pretty well recovered from a run within about 12 hours. If I'm running 4 or 5 times a week, surely it makes sense to work harder in each of those runs up to the point I'm not accumulating fatigue into the next session. For me running zone 1 takes the enjoyment of out my runs, they become a dreary shuffle.
I’d almost rather stick with zone 2. I’m guessing a I can get that heart rate down under 130 with a 12 minute pace, but I still don’t understand the science of zone 1 vs zone 2 here
Back in the 70s we called this Long Slow Distance, or LSD. All the running mags preached it and so did coaches. Lydiard was a fan. We've understood this forever, not sure why runners and coaches got away from it. However, if you're gonna run this slow you need to crank up the volume, time on your feet matters in order to get training adaptations.
because its very hard to put together 6 hours a week to run. Most of us are on a time-crunch philosophy to get as fit as we can with HIIT techniques. The risk of injury is up, but the payoff is bigger.
LSD also develops mitochondrial density! Many (most) casual runners run way too fast for a variety of excuses. Its why they are always injured and can't run faster times over years of racing.
I started back running 10 months ago. Have a training background in climbing so understood that too much high intensity breaks the body. So started in with Zone 2 for the year, almost exclusively - with only one single session per week that I think runners call Threshold or Intervals - and a maximum of 8 hours per week training (which included one hour in the gym also). Those zone 2 (for me in mid-40's puts it around 130-140) runs meant walking hills, etc - whatever had to be done. But as the year went on, the amount of walking has been steadily declining on lower incline hills..... The outcome was finishing with a 19 minute 5km 8 months later and a 110km ultra in 19 hours (which was well within limit and not killing myself to the end). Neither are amazing but they're not terrible times either. I CANNOT recommend enough to everyone to dial back their pace for lots of their runs. Give it six months and see how you get on!
pros and good runners do easy runs in Z1 because their intensity at Z2 is too high and too close to their lactate threshold. Z2 easy runs is more suitable for casual and beginner runners.
Professor Tanaka preached slow jogging which is in zone 1. It works folks. Slow yourself down, breath deeply from your diaphragm and smile! Don't worry about miles, work on time on your feet. Don't time yourself don't do anything modern. Just stay on your feet for time. This is what Lydiard taught. Eventually you can move into time based.
I am really glad I found your channel def considering signing up for your unlimited plan. I’m a statistician and your data driven approach really appeals to me
Their zone 1 is already, most runners, race pace but yeah align it with ones own stats. Meaning manage expectations. Example my zone 1 is around 10 - 12min / km while most advanced runners are at 5min/km
On 5 zone "zones": Zone 1 for me would be walking, Zone 2 would be brisk walking. I want to enjoy running, else i'd just ride my bike. Zone 1 walking isn't fun.
Should you ever intentionally adjust the speed of your easy runs? Or should you only focus on the intensity and your easy runs will naturally speed up?
I'm 21 and reletively fit, having run a 1:51 h half marathon, and through recently starting Zone 2 training, i find it very hard to go that speed (for context, my zone 2 pace is around 9 mins per kilometre) and so to "run" in zone 1 would literally be walking the whole way. I understand the point of this video, but to be realistic, it is only really possible (for me at least), once i have trained for many months in zone 2 to a point where my aerobic base is sufficient to allow me to actually run and not walk in zone 1. However, I am curious if walking in zone 1 would still be of similar benefit to snail paced zone 2 runs?
I think you miscalculated somehow, if you think your zone 2 is around 9m/km for a 1:51 half marathon runner. I have no chance of running that time and am around 7min/km zone 2.
If I were a beginner runner, I would completely ignore "zones". Instead, I would focus on progressive volume, technique and cadence, and using the "talk test" to assess effort level. If you can talk in a full paragraph while jogging or running you are below lactate threshold, regardless of your HR or what the fancy watch on your wrist is telling you.
Thanks Doc. I turned off "performance" on my garmin because I know objectively I'm getting fitter and faster and it says my performance is getting worse 😂
You can apply the same logic for everyone. A pro runner has much great volume. Volume and intensity work on an inverse basis. More volume, less intensity. Your average Joe, not putting in big weekly mileage has more headroom for a greater percentage of intensity.
Thanks for the video Will- one question though. I’m more like a 4 hr marathoner at the moment, so by this logic my zone 1 runs would be like 14-15 mins per mile! My concern with running this slow is it’s barely even jogging and my form suffers a lot. I tried the MAF method previously and logged a lot of miles at this pace for about 6 months, and sure I felt great but my race performances were so poor. Any advice?
Hey, Yes, there is a point where zone 1 running is simply too slow to be considered "running." For runners like yourself, who have a large capacity to improve their aerobic base, the key is to monitor HR and ignore pace (sounds like you've done that already). Building consistent volume is the target compared to a sub-3hr marathon runner who needs more specificity to improve. Implementing a run-walk can be extremely helpful in keeping HR in check on longer runs.
Yeah, this is the problem for most runners. There is such a thing as running too slow. I'm currently at 3:20 shape, and running 7min/km feels so off mechanically speaking, and I don't see any improvements from it aside for short recovery runs. Also, running that slow for the mileage I'm putting out will see me training over 10hrs a week, which is probably taxing for the body regardless of pace and HR.
@@tomatopastefever3769to be fair the elites are using it for recovery purposes between workouts. Run slow enough to not impact the performance the next actual workout. Have a hard time comparing elites with 7-14 training runs a week to amateurs with maybe 3-5. The elites HAVE to run slow for these runs, or they'll overload in a instant. Quote from Jakob Ingebritsen, if he only trained 3 times a week he would train hard every time
Yes, he differentiates medium, moderate, and heavy, which is referenced in their table to compare to the 7-zone model. His Zone 1 is a 7-zone model zone 1-2 (
@@drwilloconnorThen you're misrepresenting Seiler's work by conflating the two models. I don't think anyone in the comments is aware that elite runners do 90% of their distance at 75-80% maxHR steady state. You should probably delete the video, no offence. Cheers.
@@drwilloconnorhow would this apply to a 5k training plan, I’m in high school, at about a 16:00 5k PR, should I be running 10:00 miles? That seems absolutely insane lol, does this principle translate over to shorter distances like high school Xc and track? Like 60 mile weeks with all of it slow, i feel like going that slow would kill my speed, appreciate the feedback and video!
Kenyans and Ethiopians do not run in zone 1 for long runs. They will run between 5:15-and 5:30 pace (at altitude). I treat my long runs as a workout by doing them in a steady pace (zone 2). And another workout in the week at zone 2 or 3. The rest of the week is zone 1. Don’t take your long runs to easy!! They are crucial in training to push ourselves physically and mentally
I run 8 min miles in hr 130-140. I’ve even running 60 miles per week for around 8 months . I do 1-2 easy runs. Week depending on whether I’m doing 1 or 2 tecnical sessions . With only one technical session only one of these easy runs are needed , so the rest of it can be hr 140-150.
Hi Doc! Thank you for this interesting video. After reading and watching videos like yours I normally run my weekly long (22k) at a pace of 6.00 the first half and 5.40 the second half, and love it!! But I have a few questions: 1)it may sound a trivial problem,but the longer the run, the more at least for me fatigue kicks in and I feel I want water and sugar after one and a half hour more or less. 2) is running at a slower pace really less traumatic for joints and ligaments? In my week I have 2 quite intense interval training and never have pain the day after, so my question is: who is more responsible for injuries ? Time spent on out paws or intensity?? Thanks in advance ❤
some categories there are 4 zones some there are 5. But zone 1 means about 110 per minute for zone 1 warmup zone. But thats like not even a slow jog. Unless you are like an amazing runner, which most of us are not.
While z1 may be walking for most people, most people also don't slowly increase the pace over time as their cardiovascular system catches up. That is how you ramp up. The effort should stay the same, but your body adapting will give the increase in pace, at its own pace.
Thanks for the informative video! I’m hoping you can answer this question … if someone went from no running to 60 miles/week in 5 months, does that mean the no-more-than-10% increase rule doesn’t apply if all running is zone 1?
Elite runners run in Z1 because their Z2 pace is too hard on their body but the more average runner should be in Z2 - or just below their aerobic threshold. You have good intentions but be careful encouraging average runners into Z1 as they won’t get enough out of those sessions.
I have run my easy runners around 7 flat pace, hit around 55 miles a week, and have consistently crushed workouts, had great race performances without getting injured over a long time frame. Should I stop running my easy runs so quickly?
With all my respect to your profession, I worked in a cardio-rehabilitation unit for long time (as physiotherapist not as a doctor), and heart rate is not a good reference for running. Is a practical one and easy to measure but lead to very inaccurate results. Pace is the most used, safe and efficient in all conditions, with a survey on HR and perceived Borg effort scale. Maximum aerobic speed is easy to approach by semi-Cooper test on healthy population (max consistent pace to hold 6 minutes after some warmup) and paces can be expressed in % of that speed.
As an ultra runner with MINOCA, that's fascinating, and I'm going to look into what you said! Running by HR is a drag when you're on 2 different meds that can affect HR, and stressed out by constantly worrying about it! (For those unfamiliar, MINOCA is a rare condition where you have a heart attack caused by a spike in BP, not by clots. My cardiologist signed off due to the health benefits of running, and the lower intensity of ultras. )
@@Kelly_Ben I re-edited my answer after some research. MINOCA is not so rare, I had some patients on the cardiac rehabilitation unit. Recommend intensity after revisiting my ancient notes were under first lactate threshold or around: this is between 65-75 % of the maximum aerobic speed. The issue here is how to determine MAS without a field test: If your cardiologist had performed an effort test then you got the best value. If not, is possible to perform a sub-maximal effort test: aerobic threshold on a treadmill is determined and the test is stopped. I recommend you to ask the cardiologist about this possibility: aerobic threshold or formally first lactate threshold (LT1) can be safety measured on the lab with treadmill. It doesn’t have the risk of maximal VO2 max tests because it will stops around 75% of your max probably or even less. With HR and meds that affect it is not recommended to use it as a reference. I will personally get pace and Borg scale perception, avoid running on high temperatures and be aware of long runs: all muscles including myocardium are stressed with time, not only by intensity.
I find pace a difficult measure as well. I live in South GA where the temperatures are routinely 90+F for 8 months of the year with VERY HIGH dew points (80+F right now in summer) resulting in heat indexes of 112-115F for many months. Runners that attempt to train at their 'races paces' end up in the Emergency Department with heat stroke frequently. Perceived effort is the only measure I will use, even during workouts. My pace, HR, cadence, etc is not important. I'm 61 and still running PRs with this method. Just ran 3:08:22 marathon and will hopefully go sub 3 in the fall.
@@jimoconnor8597 yep, you’re right: I was writing about normal conditions. There are some formulae that take humidity and heat into account and modify the target pace, but probably the fail due to individual response to overheat. In summer I also use perceived effort as reference, and pace & HR as secondary measures. And I don’t run intervals or thresholds unless those rare days below 20 degrees C…
I live and run in the Caribbean in 90 degree weather 365 days a year. I can’t even get to zone 2 regularly. So I have given up and consider this advice irrelevant for people who live in hot weather. I also put less stock in my HR and focus more on running slowly and if I feel comfortable.
If you run slow you are not going to get fast. I don't care what any coach on the internet says lol. It has to be quality runs. Heartrate jumps all over the place. But i think if you have super high volume 60-70+ miles a week then you can do the running slow thing to get faster. Most runners run like 10-35 miles a week and can't do that due to bad knees, getting older, previous injuries or work schedule. Zone 1 is up to 111 for me under garmin. But its up to 139 on your video. This is the first time I've ever seen 7 training zones. Its 5 usually or 4 training zones. Sidenote: strave heartrate categories are different too. And I am aware the zones are different for each runner, your watch tells you where each zone is, but theres usually 5 only. Zone 1: Warm-Up (50-60% of MHR), Zone 2: Fat Burning (60-70% of MHR), Zone 3: Aerobic (70-80% of MHR), Zone 4: Anaerobic (80-90% of MHR), Zone 5: Maximum Effort (90-100% of MHR)
i got here as a walker. and let me tell you, work same for me, i do most of my steps in zone 1-2, and then when i push myself after a while i can see the invisible progress. i ve got in 18 moths from nothing and 140 kg to 100kg and 15k steps a day at 5,5 kmh confortable speed.
Zone 1 is good when you have unlimited time. And also, we can look at resent Pogacar's trainings and they did the oposite. At the same time many cyclists have a lot, really a lot zone 1 recreational rides, and the do not became faster that much.
Thank you very interesting! But why can't I see people like you for example 2:25-2:40 marathoners running 5:15-5:40min/km for their easy runs? The majority running below 4:55min/km. Maybe it's much better if the volume is in the 50-100miles range?
Viewers have to be careful not to make assumptions based on titles and even the way content is presented. "Zone 1" as presented here may not be what you think it is. Dr. Will does a pretty good job of explaining his system, but the HR range he's calling zone 1 is quite a bit higher than zone 1 in the system I train with from my COROS watch. Comparatively, the recommended paces would fall in the lower half of my Zone 2.
I dumped the faster runs entirely and literally run every single run in mostly zone 2 (zone 1 is difficult for me to get down to without significantly altering my running style) with plenty of stops per run. My only fast runs are the races themselves.
Hey Dr Will Is there any chance you can have a look at my Strava training recently? I have a race in 3 weeks, 3 months, and GC marathon next year and would love to work out a plan 😊
So a lot of people pointed out, but I'm going above 140 closer to 150, during casual jogging. I literally can fast walk with the same speed and lower heart rate. I'm not overweight or anything, just overheat and start sweating fast. What would you suggest?
The problem with this information is that it is only relatable if you are fast. If you are a slow runner you just need to run significantly slower than your fastest pace. Don't worry about zone running. Run with feel. If you are heavy breathing you are running your easy run to fast. It's really that simple. If you run a 12 minute mile and that is your max then you should run easy runs by using a run/walk split. Run at 60 seconds walk 60 seconds to lower your heart rate. I don't know why everyone tries to compare someone to elite anything. Elite athletes won't watch this and people that are close don't need it either.
I use Runnas advanced HM plan and easy runs are like 30-50% of the weekly mileage. It's pretty demanding doing alot of tempo/threshold sessions but I guess necessary to improve time by roughly 10min? Unsure.
I see a lot of comments complaining about slow paces. The first thing to consider is that Seiler and elites often use a 3 zone model. So yes, 80% of training should be done at zone 2 (in a 5 zone model). That doesn't mean everyone should spend 80% of their time shuffling in Z1 of the 5 zone model. One reasonable goal to set is to be able to spend more time in a jogging pace in zone 1 of 5. You're still going to need copious volume at Z2. Where most runners go wrong is they spend their Z2 time closer to z3 than z1. If you read Seiler's work, he says you get almost all the benefit running at the low end of Z2 as you do with running at the higher end of Z2, but with much less recovery demand.
I'm curious, my max heart rate is lower than most, as is my resting heart rate. Low 40s for resting, about 179-183 for max heart rate (I think I have a larger heart than average). Would I still follow this recommendation as linearly with this in mind? My lactate threshold is around 155-167, which would put me in the range of 95-105 HR for 55-63% of my lactate threshold.
Try Nike running club Guided run. Learning about “easy run” “recovery run” changed how I feel about running. You don’t need to run speed run or break PR all the time.. Most of runs need to be easy run. You are running slower than you can run. 60% effort
I'm looking at Dakotah Lindwurm's HR over 10 miles which is between 138 and 160. Do you think that's her zone 1 and 2? 138 is in the middle of my Zone 3. 160 is near the top of my Zone 4. Her AVERAGE was 145. Her average pace was 6:44 /mi . . . I cant even hit that sprinting but I'm working on it.
For myself pace is irrelevent on zone 1 runs (and again everyone is different ) for me I keep my run between 107 - 120bpm and I know I am pretty bang on the money with my zone 1 run
Coming to running from other sports (rowing), im all in on the low HR, low intensity training. However i just cant seem to "run" slower than 5:45 - 6min/km, whilst still holding on to an ok cadence, forefoot strike etc. My stride becomes tiny. How can people at those paces run slow and maintain form? Should you allow cadence to drop significantly? Or shorten the stride significantly? Cant quite figure that out
You mentioned previously that the most important runs are your two key workouts and that mileage doesn’t really matter as much as people think. Probably misunderstanding but seems at odds with this video? Is the slow mileage just facilitating the ability to adapt in the workouts?
Hey Adam, yes, the easy runs facilitate consistency across hard workouts and long runs. The aim of the video was to highlight how we should focus on relative intensity instead of fixating on absolute paces. As well as drawing attention to how slow ‘relatively’ professional runners run their easy runs. I wanted to offer a reason for people to try running slowly on a couple of runs a week. It wasn't my intention to say you ‘have’ to run as slow as possible all the time.
I think it's more about WHY you run. I run 12 to 15 miles at a time for meditation. My mind runs 24/7 with ideas so running allows a focus to rest and get the runners high. Really centers me for the days and weeks ahead. If you are running to beat a pace or number then completely different. Some people love going on a run and not getting all technical about it. Just feel it, enjoy it, and not care about the details.
You may get injured letting your mind wonder w/o paying close attention to HOW your form is. Try meditating and thinking of your running form at the same time:Not even possible.....something has got to give!
I have been running in zone 3/4/5 probably like 10+ years (I started measuring heart rate 4 years ago). what to do if you only have like 3 - 4 hours per week to train? Should we still run in zone 2?
I am 2 meters tall , 94 kilos and running slow is killing my knees. If I go fast my knees don't hurt at all and feels natural but running at slow paces is horror.
would you recommend this for sprinters (100-200m) too? I found myself being tired most of the time. Probably because of too much volume with too much intensity. There is this believe that a good aerobic base helps with recovery from anaerobic session. Not sure about that. I would say it's more about general fitness (aerobic+anaerobic). And we could build it with things like circuit trainings.
Sprinting is a different world I believe. That is all anaerobic Ofc having an aerobic base will help recovery. Study the training regimen of sprinter's like Noah Lyles
LOL, I admit being guilty- Been stuck for 30 years not going any faster. Frustrating. Have given it all and yet perform like a beginner in time. :-)Perhaps it is time to try the ultra slow pace this summer
Super interesting video thanks Dr Will! To spend more time out there / get through more mileage while staying injury free, it makes a lot of sense. Using the 3 hour marathoner example, I find it pretty difficult to run as slow as 7min/kms - any suggestions on this? Even close to 6min/kms it just starts to feel really clunky. I guess a bit of practice will help. Running my slower stuff closer to 5-5.30min/kms, so I can definitely slow this down and hopefully see some results!
I'm in the same boat as you, fellow runner. I feel like my form just collapses and my running becomes jerky/inefficient any slower than the 5:30/6:00 mark. Running at 4:30 feels wonderfully fluid and is where my body wants to be. I'd love if anyone could point me in the direction of some resources to make 6:00 feel as good as 4:30; I'd be a slow running addict.
Potentially, you're continuously slowing yourself down rather than running slowly, which would feel clunky. Have you tried running with someone who is much slower than you? I ask because I don't notice the uncoordinated feeling when I run with people at 5:30-6min/km. When I'm solo, I very much notice how "slow" I'm running.
Hey! It's all about practice and getting used to it. My easy runs are much slower, at around 8:30/km. It felt really weird at first, but it helps to lower your stride length and increase your cadence. Your body will naturally adjust after some time!
I managed by increasing cadence & shortening stride length over the last few months. Aged 55 and with a 5K PB @ 20', a 6'/km Z1 (HR @ 115-120) run no longer feels awkward.
Running slow takes as much practice as running fast. Think about the amount of time you actually practice running slow concentrating on your form. Probably 1% of runs. Practice more, get better at it.
Yeah, Kipchoge can "run" in zone 1. I´m in zone 1 while reading the weather report at my desk....
😂
Best comment
Your comment is funny .... and true for me as well. 😀
💯👍
@@vincentt6906 : You' haven't seen funny at all. SAD..
My wife said something and I immediately hit zone 2 …
time for a divorce if you ever wanna bq
😂😂😂 take your wife running
Great video and brilliant advice. I started zone 1 training 6 weeks ago. This was my 3 mile test before starting all running at top of zone 1:
Mile 1: 11:31.
Mile 2: 13:20.
Mile 3: 14:55.
and now after 6 weeks of training this was my new test on July 1st:
Mile 1: 11:29.
Mile 2: 12:28.
Mile 3: 12:35.
Both runs done at the same heart rate and on the same course. Really happy with the improvements so far, not much difference in the first mile but huge improvements in subsequent miles. Will do a test monthly from now on. Thank you.
Wow, I appreciate the times you posted! Thanks!
I think you miss a point here. Slow training is all good, but it is the fast stuff in between that makes you faster. Slow is good for being ready for going VERY fast in your intervals or fartlek or whatever. Slow is also good for being able to run a marathon, but if you want to improve your time, its the fast stuff in between that provide training for running your marathon faster.
I feel that the point being made is everyone focuses on the fast stuff because it feels productive, but that the fast stuff is overemphasized and most of the time in training should be put into training your lower zones. It makes sense as those lower zones can handle muuuuuuch higher volume than the higher zones can. Don't neglect either, but if you're looking to maximize your gains you need to maximize the available output in each zone without overtraining. Probably that just winds up that you can log about 80-90% more time in zone 1-2 than you can in zone 3-7
@@timmy12011 I don't think it's correct that everyone focuses on the fast stuff. The error that most I know do is, that the do too much semi fast training, not enough slow training in order to be able do really get something from their fast training, which is lacking due to the body not being able to cope with it.
Indeed. If you want to run faster then you have to run faster.
No you are gaining neurologic efficiency and running economy improvements even from slow running as running is a skill to be practiced
Doesnt make sense, running slow is as different from running fast as running slow is from walking. Do you get more efficient at running by walking? Not really. Its BS
You allready have to be pretty fit to be able to stay in zone 1 while running. I've been getting straight into zone 3 while slowly jogging when I just begun running.
So, you can cycle instead when you want to keep low zones but can't while running. It's a lot easier to do while cycling
Or walk on a treadmill adjusting speed and incline for intensity
Takes two weeks at most to adjust, as long as you leave ego at the door, which you don’t
I noticed this to for me... I do a lot of fitness but was intentionally trying to do 10 ish minute miles but even by the first mile I was already at like 165-175 heartrate for the course of the next 5 miles.
@@BasedAnalyst cool, so? 10 minutes is an all out mile PR for me and I can still stay in zone 2 on easy runs without a problem
There’s significant scientific evidence that zone 1-2 is ideal for 80+% of training but most “in shape” people would be too bored to adapt to that. It takes time and discipline to switch over but is well worth it. Maffetone method is tried and true. Develops your internal engine to be able to handle higher heart rate training as well.
If I’m not running at least 5min/km I get hella bored because it’s too easy 😢
Why are you bringing up MAF as a "faster" alternative to z2?
Further to that, why use 180 minus formulas when we have better methods for getting our target heart rates? You don't make any sense.
@@Nezarus0 I’m not saying that. MAF and zone 1-2 are basically the same thing and we have research on MAF/Low HR training. 180 formula is good because most people don’t have the time to go get lactate threshold tested.
All nice and good in theory but 60 miles/week at mostly 11+ minutes/mile means 11 hours of running per week. Add the time to get ready, get to your running location, stretch afterwards, etc and you are talking about an amount of time that ordinary runners (with a 9-5, children) just don’t have.
That's why 90% of runners cannot run fast enough, because 90% of runners have a day job
Watch Patrick Martin videos lol
That’s where crossing training comes in
@@lazyhusband This.
You are right. It's difficult with a full-time job and a family. However, most runners do have both. Personally, I don't understand how they do it, but they do .... just watch Patrick Martin and The FOD runner .....
I have so many obstacles that prevent me from getting better. But honestly, everyone else have the same obstacles. I sometimes think that is the difference between an average runner, like myself, and all the great runners like fx Patrick Martin and The FOD Runner - they find a way to deal with all these obstacles.
I love this video because I've been doing this for years and have avoided injury.
I feel there must be a trade off somewhere for us regular runners. This very slow running is not efficient, we shuffle with poor form as we’re forcing a slower pace and not running relaxed. Neurological adaptation to poor form leads to injury. Keep it easy, yes, but not to the detriment of form.
Just focus on your form? If you cant run slow and have a good form, how can you have a good form when you are tired?
I can run “slow” and have good form. I can even do it without getting tired. It’s just not at >6:30/km where cadence falls right off and I get zero heel lift. When you’re “working” to run slow, you’re running too slow.
Run slow and walk in between to get heart rate lower.
@@EmileKleinhans This isn’t about MAF training. It’s about good mechanics. Will has his philosophy, other coaches will have a different attitude to this subject. In my opinion and experience, I think you can run too slow. I note Will himself doesn’t run this easy when extrapolating to his marathon PB 🤷♂️
This is where the power of strides can come into play from my understanding. Strides incorporate faster running into a slow run with very little impact and helps with the neurological adaptation you're talking about. Personally Zone 1 is a bit slower than I've heard recommended before but also I'm just a hobbyist runner. I typically run in zone 2, which feels fairly slow and low impact, but after watching this I'm going to experiment with more zone 1 training because it sounds...nice :)
A question for Dr. Will: Is there such a thing as "calculable heat load?" What I mean is when a runner runs in 10 degree weather, you can go much further and faster since you can cool your body passively. You end up putting most of the load on your "training" instead of your "cooling." If you're running in 35 degree weather, you need to slow down quite a bit to maintain the same heart rate. A lot of your body's effort goes into "cooling" instead of "training." Is there an optimal temperature? Is there a way to make sure we're still loading the training side of the equation enough to get the stimulus we need instead of slowing down so much that 90% of your effort goes into the cooling side? I hope this question is clear. Thanks for making excellent videos!
For runners I've worked with who live in hot environments, I've broken down their efforts into more manageable intervals to balance that mechanical and metabolic workload. Typically, I would recommend say 2x 10km with 3-5min jog. In hot conditions (~30C - 86F), we might do 10x 2km with a 1-2min jog in an attempt to minimise heat accumulation.
You can get heat adapted. I started running with a hat and always wearing a shirt, and I was sweating bullets at first and dying but now barely notice it
Jack Daniels done this work. It’s in his VDOT app
When he called an 8 minute mile slow I almost died. I have a hard time maintaining 10 minute miles for anything longer than one hour while keeping my heart rate in zone 2. I am old (54) and just started training for an Ironman 3 months ago. If I managed an 8 minute mile pace for the Ironman I think I might just dance a jig. That sounds so far out of the realm of possibility right now that I can’t imagine it.
Same! 8 minute miles are my GOAL for RACE PACE! 😂
10 minute mile and zone 2 still is great IMI
@@Kelly_Ben NOT in an Ironman! At least not this guy!
DITCH the Ironman they are dangerous to the heart A-fib look up Dr O'keefe he'll tell you!
10 minute is my mile PB and even that was hard fought
Its more important to talk about sound programming and structure than percentage at zone 1 or 2. People need structure and understanding of sound principles. For example: 5 runs per week. Two easy. Two workouts. One longer run. Not over doing.
This is exactly what I needed to hear as a former college athlete who hasn’t run in over a decade now. It’s easy to think you need to try and regain all of that fitness/speed instantly. Not the case! Thanks for the info!
Same. It’s hard comparing yourself to your own past
Wow! This is fire. Thanks for sharing. 👏🏼🙌🏼🔥
I mean of course you have a point there, and an interesting video in general! But:
This doesn't take form into account, which would be oblivious for slower runners at that tempo.
Also: when you don't run 200k per week, only fx. 40-80 (as I do), you can mix it up more (and get better results) - also because it's just more fun. Running that slowly seems super boring. Also taking into consideration that the extra time needed is a luxury.
I love the dog at 1:58
He’s obviously in zone 1 too
Interesting to me that on a totally different matter, classical piano playing, working slowly is the number one advice delivered by all the greatest pianists 🤓
Thanks a lot. This aligns very nicely with my training. Sadly my watch does not reward such "slow" runs. I think this makes poeple run too fast
Strava and Garmin definitely downplay the importance of easy volume. I’m almost constantly in a maintaining status according to their metrics, but I’m running more (low intensity) mileage than ever and ripping PBs in every event. They need to revisit these models.
I find that there's just no barrier to go running when focused on a easy run, so I do it all the time. I regularly run home from work which is about 20k, and if there's one thing that watches/strava does reward, it's the number of K's I get to each and every week. I can't get enough of slow running
Nike run club supports slow runs
All the platforms and devices lack context. Garmin constantly reminds me of my "Anerobic Shortage" during my marathon build-up. Strava is especially bad for rewarding big volumes and hard runs with "fitness" via their relative effort.
I came here to say this exact thing.
Elite training methods are interesting but i wonder how useful it is for the average runner like myself and if we are getting the right lessons to take away. Like a bodybuilder who has been working at it for 10 years and then radically changes their diet, and says the new diet is the only way to go. They are kidding themselves if they think their body is not built of 10 years of meat and eggs and whey protein.
How did those elites get the capacity to run 4:30 to 5 min/k in zone 1? Also as you said they might be doing 14 sessions a week. So they need to be pretty well recovered from a run within about 12 hours. If I'm running 4 or 5 times a week, surely it makes sense to work harder in each of those runs up to the point I'm not accumulating fatigue into the next session.
For me running zone 1 takes the enjoyment of out my runs, they become a dreary shuffle.
I run my first marathon last October, 3:19. My 5K is at 19:40. My east run is at 6:00-6:30 per K, around 10 mins per mile.
I’d almost rather stick with zone 2. I’m guessing a I can get that heart rate down under 130 with a 12 minute pace, but I still don’t understand the science of zone 1 vs zone 2 here
Awesome video Will, thanks!
What an awesome video. Eye opening. Gotta re-think Z1 😅
Well done! Thanks for info!
Back in the 70s we called this Long Slow Distance, or LSD. All the running mags preached it and so did coaches. Lydiard was a fan. We've understood this forever, not sure why runners and coaches got away from it. However, if you're gonna run this slow you need to crank up the volume, time on your feet matters in order to get training adaptations.
because its very hard to put together 6 hours a week to run. Most of us are on a time-crunch philosophy to get as fit as we can with HIIT techniques. The risk of injury is up, but the payoff is bigger.
Yes, I'm old enough to remember Joe Henderson writing an entire running book called "LSD" and Arthur Lydiard being considered a distance-training god.
LSD also develops mitochondrial density! Many (most) casual runners run way too fast for a variety of excuses. Its why they are always injured and can't run faster times over years of racing.
Great video Dr. Will! I'm enjoying working with you as a coaching client and am seeing great results!
Hey Ben! Thanks 🤜🤛
I started back running 10 months ago. Have a training background in climbing so understood that too much high intensity breaks the body. So started in with Zone 2 for the year, almost exclusively - with only one single session per week that I think runners call Threshold or Intervals - and a maximum of 8 hours per week training (which included one hour in the gym also).
Those zone 2 (for me in mid-40's puts it around 130-140) runs meant walking hills, etc - whatever had to be done. But as the year went on, the amount of walking has been steadily declining on lower incline hills.....
The outcome was finishing with a 19 minute 5km 8 months later and a 110km ultra in 19 hours (which was well within limit and not killing myself to the end). Neither are amazing but they're not terrible times either.
I CANNOT recommend enough to everyone to dial back their pace for lots of their runs. Give it six months and see how you get on!
pros and good runners do easy runs in Z1 because their intensity at Z2 is too high and too close to their lactate threshold. Z2 easy runs is more suitable for casual and beginner runners.
Professor Tanaka preached slow jogging which is in zone 1. It works folks. Slow yourself down, breath deeply from your diaphragm and smile! Don't worry about miles, work on time on your feet. Don't time yourself don't do anything modern. Just stay on your feet for time. This is what Lydiard taught. Eventually you can move into time based.
great video, as always 😊
This is pure gold! Thank you Will
At 61 years old I'm happy just to be running at all! 😊
I am really glad I found your channel def considering signing up for your unlimited plan. I’m a statistician and your data driven approach really appeals to me
Their zone 1 is already, most runners, race pace but yeah align it with ones own stats. Meaning manage expectations. Example my zone 1 is around 10 - 12min / km while most advanced runners are at 5min/km
If dont have that time you can run less and faster. Dont fallnfor training plans for professional runners.
Worked for me. Slowed down. Increased mileage. Ran a 5km Pb at 49. No injuries. Win win.
3:52 I'm not even running that fast when all out sprinting.🤣
80/20 baby! 80% Zone 1 and 2 and 20% vomit inducing zone 4 and 5 HIIT
On 5 zone "zones": Zone 1 for me would be walking, Zone 2 would be brisk walking. I want to enjoy running, else i'd just ride my bike. Zone 1 walking isn't fun.
Should you ever intentionally adjust the speed of your easy runs? Or should you only focus on the intensity and your easy runs will naturally speed up?
I'm 21 and reletively fit, having run a 1:51 h half marathon, and through recently starting Zone 2 training, i find it very hard to go that speed (for context, my zone 2 pace is around 9 mins per kilometre) and so to "run" in zone 1 would literally be walking the whole way. I understand the point of this video, but to be realistic, it is only really possible (for me at least), once i have trained for many months in zone 2 to a point where my aerobic base is sufficient to allow me to actually run and not walk in zone 1. However, I am curious if walking in zone 1 would still be of similar benefit to snail paced zone 2 runs?
I think you miscalculated somehow, if you think your zone 2 is around 9m/km for a 1:51 half marathon runner. I have no chance of running that time and am around 7min/km zone 2.
@@deetz3950 My half-marathon is about the same time as @mryoung6794. I can testify to what he says, I can walk a km in 8 mins...
If I were a beginner runner, I would completely ignore "zones". Instead, I would focus on progressive volume, technique and cadence, and using the "talk test" to assess effort level. If you can talk in a full paragraph while jogging or running you are below lactate threshold, regardless of your HR or what the fancy watch on your wrist is telling you.
Thanks Doc. I turned off "performance" on my garmin because I know objectively I'm getting fitter and faster and it says my performance is getting worse 😂
You can apply the same logic for everyone. A pro runner has much great volume. Volume and intensity work on an inverse basis. More volume, less intensity. Your average Joe, not putting in big weekly mileage has more headroom for a greater percentage of intensity.
Thanks for the video Will- one question though. I’m more like a 4 hr marathoner at the moment, so by this logic my zone 1 runs would be like 14-15 mins per mile! My concern with running this slow is it’s barely even jogging and my form suffers a lot. I tried the MAF method previously and logged a lot of miles at this pace for about 6 months, and sure I felt great but my race performances were so poor. Any advice?
Hey, Yes, there is a point where zone 1 running is simply too slow to be considered "running." For runners like yourself, who have a large capacity to improve their aerobic base, the key is to monitor HR and ignore pace (sounds like you've done that already). Building consistent volume is the target compared to a sub-3hr marathon runner who needs more specificity to improve.
Implementing a run-walk can be extremely helpful in keeping HR in check on longer runs.
Yeah, this is the problem for most runners. There is such a thing as running too slow. I'm currently at 3:20 shape, and running 7min/km feels so off mechanically speaking, and I don't see any improvements from it aside for short recovery runs. Also, running that slow for the mileage I'm putting out will see me training over 10hrs a week, which is probably taxing for the body regardless of pace and HR.
Jump on the bike for z1 could be an option
Even MAF calls for higher intensities when the base is there. It's not all slow.
@@tomatopastefever3769to be fair the elites are using it for recovery purposes between workouts. Run slow enough to not impact the performance the next actual workout. Have a hard time comparing elites with 7-14 training runs a week to amateurs with maybe 3-5. The elites HAVE to run slow for these runs, or they'll overload in a instant. Quote from Jakob Ingebritsen, if he only trained 3 times a week he would train hard every time
Seiler’s work is based on a 3 zone model
Yes, he differentiates medium, moderate, and heavy, which is referenced in their table to compare to the 7-zone model.
His Zone 1 is a 7-zone model zone 1-2 (
@@drwilloconnorThen you're misrepresenting Seiler's work by conflating the two models. I don't think anyone in the comments is aware that elite runners do 90% of their distance at 75-80% maxHR steady state. You should probably delete the video, no offence. Cheers.
thanks this is very informative and aligns with my current goal
Thanks!
@@drwilloconnorhow would this apply to a 5k training plan, I’m in high school, at about a 16:00 5k PR, should I be running 10:00 miles? That seems absolutely insane lol, does this principle translate over to shorter distances like high school Xc and track? Like 60 mile weeks with all of it slow, i feel like going that slow would kill my speed, appreciate the feedback and video!
Kenyans and Ethiopians do not run in zone 1 for long runs. They will run between 5:15-and 5:30 pace (at altitude). I treat my long runs as a workout by doing them in a steady pace (zone 2). And another workout in the week at zone 2 or 3. The rest of the week is zone 1. Don’t take your long runs to easy!! They are crucial in training to push ourselves physically and mentally
I run 8 min miles in hr 130-140. I’ve even running 60 miles per week for around 8 months . I do 1-2 easy runs. Week depending on whether I’m doing 1 or 2 tecnical sessions . With only one technical session only one of these easy runs are needed , so the rest of it can be hr 140-150.
8 min hr 120-130 *
Hi Doc! Thank you for this interesting video. After reading and watching videos like yours I normally run my weekly long (22k) at a pace of 6.00 the first half and 5.40 the second half, and love it!! But I have a few questions:
1)it may sound a trivial problem,but the longer the run, the more at least for me fatigue kicks in and I feel I want water and sugar after one and a half hour more or less.
2) is running at a slower pace really less traumatic for joints and ligaments? In my week I have 2 quite intense interval training and never have pain the day after, so my question is: who is more responsible for injuries ? Time spent on out paws or intensity??
Thanks in advance ❤
Calling bs. An average person zone 1 is walking
some categories there are 4 zones some there are 5. But zone 1 means about 110 per minute for zone 1 warmup zone. But thats like not even a slow jog. Unless you are like an amazing runner, which most of us are not.
While z1 may be walking for most people, most people also don't slowly increase the pace over time as their cardiovascular system catches up. That is how you ramp up. The effort should stay the same, but your body adapting will give the increase in pace, at its own pace.
@DanceTurbo not happening if you just stay in zone 1
Yes, average people should be walking and hiking for hundreds of hours before even attempting to be runners.
His zone 1 is upto 139bpm on his 7 zone model @RealStrategyGamingClassics
Thanks for the informative video! I’m hoping you can answer this question … if someone went from no running to 60 miles/week in 5 months, does that mean the no-more-than-10% increase rule doesn’t apply if all running is zone 1?
Great information
Brilliant thank you great stuff.
Thanks for the video. Could you link to the review paper?
Elite runners run in Z1 because their Z2 pace is too hard on their body but the more average runner should be in Z2 - or just below their aerobic threshold. You have good intentions but be careful encouraging average runners into Z1 as they won’t get enough out of those sessions.
I have run my easy runners around 7 flat pace, hit around 55 miles a week, and have consistently crushed workouts, had great race performances without getting injured over a long time frame. Should I stop running my easy runs so quickly?
With all my respect to your profession, I worked in a cardio-rehabilitation unit for long time (as physiotherapist not as a doctor), and heart rate is not a good reference for running. Is a practical one and easy to measure but lead to very inaccurate results.
Pace is the most used, safe and efficient in all conditions, with a survey on HR and perceived Borg effort scale.
Maximum aerobic speed is easy to approach by semi-Cooper test on healthy population (max consistent pace to hold 6 minutes after some warmup) and paces can be expressed in % of that speed.
As an ultra runner with MINOCA, that's fascinating, and I'm going to look into what you said! Running by HR is a drag when you're on 2 different meds that can affect HR, and stressed out by constantly worrying about it! (For those unfamiliar, MINOCA is a rare condition where you have a heart attack caused by a spike in BP, not by clots. My cardiologist signed off due to the health benefits of running, and the lower intensity of ultras. )
@@Kelly_Ben I re-edited my answer after some research. MINOCA is not so rare, I had some patients on the cardiac rehabilitation unit.
Recommend intensity after revisiting my ancient notes were under first lactate threshold or around: this is between 65-75 % of the maximum aerobic speed.
The issue here is how to determine MAS without a field test: If your cardiologist had performed an effort test then you got the best value.
If not, is possible to perform a sub-maximal effort test: aerobic threshold on a treadmill is determined and the test is stopped.
I recommend you to ask the cardiologist about this possibility: aerobic threshold or formally first lactate threshold (LT1) can be safety measured on the lab with treadmill. It doesn’t have the risk of maximal VO2 max tests because it will stops around 75% of your max probably or even less.
With HR and meds that affect it is not recommended to use it as a reference. I will personally get pace and Borg scale perception, avoid running on high temperatures and be aware of long runs: all muscles including myocardium are stressed with time, not only by intensity.
You know your stuff!
I find pace a difficult measure as well. I live in South GA where the temperatures are routinely 90+F for 8 months of the year with VERY HIGH dew points (80+F right now in summer) resulting in heat indexes of 112-115F for many months. Runners that attempt to train at their 'races paces' end up in the Emergency Department with heat stroke frequently.
Perceived effort is the only measure I will use, even during workouts. My pace, HR, cadence, etc is not important. I'm 61 and still running PRs with this method. Just ran 3:08:22 marathon and will hopefully go sub 3 in the fall.
@@jimoconnor8597 yep, you’re right: I was writing about normal conditions. There are some formulae that take humidity and heat into account and modify the target pace, but probably the fail due to individual response to overheat.
In summer I also use perceived effort as reference, and pace & HR as secondary measures.
And I don’t run intervals or thresholds unless those rare days below 20 degrees C…
I live and run in the Caribbean in 90 degree weather 365 days a year. I can’t even get to zone 2 regularly. So I have given up and consider this advice irrelevant for people who live in hot weather. I also put less stock in my HR and focus more on running slowly and if I feel comfortable.
For us mere mortals, we should crosstrain at Z1. Running at Z1 is almost impossible.
If you run slow you are not going to get fast. I don't care what any coach on the internet says lol. It has to be quality runs. Heartrate jumps all over the place. But i think if you have super high volume 60-70+ miles a week then you can do the running slow thing to get faster. Most runners run like 10-35 miles a week and can't do that due to bad knees, getting older, previous injuries or work schedule. Zone 1 is up to 111 for me under garmin. But its up to 139 on your video. This is the first time I've ever seen 7 training zones. Its 5 usually or 4 training zones. Sidenote: strave heartrate categories are different too. And I am aware the zones are different for each runner, your watch tells you where each zone is, but theres usually 5 only. Zone 1: Warm-Up (50-60% of MHR), Zone 2: Fat Burning (60-70% of MHR), Zone 3: Aerobic (70-80% of MHR), Zone 4: Anaerobic (80-90% of MHR), Zone 5: Maximum Effort (90-100% of MHR)
i got here as a walker. and let me tell you, work same for me, i do most of my steps in zone 1-2, and then when i push myself after a while i can see the invisible progress. i ve got in 18 moths from nothing and 140 kg to 100kg and 15k steps a day at 5,5 kmh confortable speed.
Great advice for ultra runners
Well explained! Can we connect for coaching?
Zone 1 is good when you have unlimited time. And also, we can look at resent Pogacar's trainings and they did the oposite.
At the same time many cyclists have a lot, really a lot zone 1 recreational rides, and the do not became faster that much.
Thank you very interesting!
But why can't I see people like you for example 2:25-2:40 marathoners running 5:15-5:40min/km for their easy runs? The majority running below 4:55min/km. Maybe it's much better if the volume is in the 50-100miles range?
Viewers have to be careful not to make assumptions based on titles and even the way content is presented. "Zone 1" as presented here may not be what you think it is. Dr. Will does a pretty good job of explaining his system, but the HR range he's calling zone 1 is quite a bit higher than zone 1 in the system I train with from my COROS watch. Comparatively, the recommended paces would fall in the lower half of my Zone 2.
I dumped the faster runs entirely and literally run every single run in mostly zone 2 (zone 1 is difficult for me to get down to without significantly altering my running style) with plenty of stops per run. My only fast runs are the races themselves.
I have completed 1mile in 7.10sec ....i want to complete it in 6.30sec ...please suggest me what to do ...
Hey Dr Will
Is there any chance you can have a look at my Strava training recently?
I have a race in 3 weeks, 3 months, and GC marathon next year and would love to work out a plan 😊
So a lot of people pointed out, but I'm going above 140 closer to 150, during casual jogging. I literally can fast walk with the same speed and lower heart rate. I'm not overweight or anything, just overheat and start sweating fast. What would you suggest?
"...For Kipchoge it's about mid 6:20 per mile": it says 6:26 min/km on the screen. Great info though. You're welcome ;)
2:29 Bro, I recently bought a smartwatch to track my hr and 10:00/km was already my Zone 2 😭, how can I go to Zone 1? Do I literally have to walk?
Great content that has the potential to help so many runners significantly improve their performance 🤜🤛
you have to build a very strong base to be able to handle the fast workouts!! That’s how the body works, the stronger the base the more you handle
BINGO! Read my comments above you said it in fewer words but I was making a point.....well done!
Would cycling at zone 1 still have the same effect??
The problem with this information is that it is only relatable if you are fast. If you are a slow runner you just need to run significantly slower than your fastest pace. Don't worry about zone running. Run with feel. If you are heavy breathing you are running your easy run to fast. It's really that simple. If you run a 12 minute mile and that is your max then you should run easy runs by using a run/walk split. Run at 60 seconds walk 60 seconds to lower your heart rate. I don't know why everyone tries to compare someone to elite anything. Elite athletes won't watch this and people that are close don't need it either.
I can't even run in zone or 2, maybe a few hundred yards, then I have to walk
I use the MAF method, I have had my HR confirmed with a VO2 max test.
Is MAF equivalent to zone 1 or zone 2?
I use Runnas advanced HM plan and easy runs are like 30-50% of the weekly mileage. It's pretty demanding doing alot of tempo/threshold sessions but I guess necessary to improve time by roughly 10min? Unsure.
I see a lot of comments complaining about slow paces. The first thing to consider is that Seiler and elites often use a 3 zone model. So yes, 80% of training should be done at zone 2 (in a 5 zone model). That doesn't mean everyone should spend 80% of their time shuffling in Z1 of the 5 zone model.
One reasonable goal to set is to be able to spend more time in a jogging pace in zone 1 of 5. You're still going to need copious volume at Z2.
Where most runners go wrong is they spend their Z2 time closer to z3 than z1. If you read Seiler's work, he says you get almost all the benefit running at the low end of Z2 as you do with running at the higher end of Z2, but with much less recovery demand.
The study mentioned in the video uses a 5 zone system and he personally uses a 7 zone system
I'm curious, my max heart rate is lower than most, as is my resting heart rate. Low 40s for resting, about 179-183 for max heart rate (I think I have a larger heart than average). Would I still follow this recommendation as linearly with this in mind? My lactate threshold is around 155-167, which would put me in the range of 95-105 HR for 55-63% of my lactate threshold.
A large heart would be a bad thing, as it would take up room that belongs to standard sized lungs. You have an efficient heart, not a large one
Look at Maffetone formula.
I have a problem with hearing zone 1 and run in a single sentence. How does that even work?
Try Nike running club
Guided run.
Learning about “easy run” “recovery run” changed how I feel about running.
You don’t need to run speed run or break PR all the time..
Most of runs need to be easy run. You are running slower than you can run. 60% effort
I'm looking at Dakotah Lindwurm's HR over 10 miles which is between 138 and 160. Do you think that's her zone 1 and 2? 138 is in the middle of my Zone 3. 160 is near the top of my Zone 4. Her AVERAGE was 145. Her average pace was 6:44 /mi . . . I cant even hit that sprinting but I'm working on it.
For myself pace is irrelevent on zone 1 runs (and again everyone is different ) for me I keep my run between 107 - 120bpm and I know I am pretty bang on the money with my zone 1 run
60 miles a week at 11 min / mile pace is 660 minutes = 11 hours, or only 1.5 to 1.6 hours per day. Not that bad at all.
Coming to running from other sports (rowing), im all in on the low HR, low intensity training. However i just cant seem to "run" slower than 5:45 - 6min/km, whilst still holding on to an ok cadence, forefoot strike etc. My stride becomes tiny.
How can people at those paces run slow and maintain form? Should you allow cadence to drop significantly? Or shorten the stride significantly? Cant quite figure that out
Please , send the paper link
You mentioned previously that the most important runs are your two key workouts and that mileage doesn’t really matter as much as people think. Probably misunderstanding but seems at odds with this video? Is the slow mileage just facilitating the ability to adapt in the workouts?
Hey Adam, yes, the easy runs facilitate consistency across hard workouts and long runs.
The aim of the video was to highlight how we should focus on relative intensity instead of fixating on absolute paces. As well as drawing attention to how slow ‘relatively’ professional runners run their easy runs.
I wanted to offer a reason for people to try running slowly on a couple of runs a week. It wasn't my intention to say you ‘have’ to run as slow as possible all the time.
😅 when my allergy kicks or i took my antis my resting heart rate is in zone 1. Get that pros roughly 20h a day of zone 1 training.
I think it's more about WHY you run. I run 12 to 15 miles at a time for meditation. My mind runs 24/7 with ideas so running allows a focus to rest and get the runners high. Really centers me for the days and weeks ahead. If you are running to beat a pace or number then completely different. Some people love going on a run and not getting all technical about it. Just feel it, enjoy it, and not care about the details.
You may get injured letting your mind wonder w/o paying close attention to HOW your form is. Try meditating and thinking of your running form at the same time:Not even possible.....something has got to give!
If you run for leisure then obviously this video is not for you. Stupid comment
I have been running in zone 3/4/5 probably like 10+ years (I started measuring heart rate 4 years ago). what to do if you only have like 3 - 4 hours per week to train? Should we still run in zone 2?
I am 2 meters tall , 94 kilos and running slow is killing my knees. If I go fast my knees don't hurt at all and feels natural but running at slow paces is horror.
But why zone 1 and not zone 2? What happens in zone 1? Would it make it much harder to progress if I do easy runs in zone 2?
would you recommend this for sprinters (100-200m) too?
I found myself being tired most of the time. Probably because of too much volume with too much intensity.
There is this believe that a good aerobic base helps with recovery from anaerobic session. Not sure about that.
I would say it's more about general fitness (aerobic+anaerobic). And we could build it with things like circuit trainings.
Sprinting is a different world I believe. That is all anaerobic Ofc having an aerobic base will help recovery. Study the training regimen of sprinter's like Noah Lyles
LOL, I admit being guilty- Been stuck for 30 years not going any faster. Frustrating. Have given it all and yet perform like a beginner in time. :-)Perhaps it is time to try the ultra slow pace this summer
Thing is zone 1 for elite athlete is vo2 max for us.
Super interesting video thanks Dr Will! To spend more time out there / get through more mileage while staying injury free, it makes a lot of sense.
Using the 3 hour marathoner example, I find it pretty difficult to run as slow as 7min/kms - any suggestions on this? Even close to 6min/kms it just starts to feel really clunky. I guess a bit of practice will help. Running my slower stuff closer to 5-5.30min/kms, so I can definitely slow this down and hopefully see some results!
I'm in the same boat as you, fellow runner. I feel like my form just collapses and my running becomes jerky/inefficient any slower than the 5:30/6:00 mark. Running at 4:30 feels wonderfully fluid and is where my body wants to be. I'd love if anyone could point me in the direction of some resources to make 6:00 feel as good as 4:30; I'd be a slow running addict.
Potentially, you're continuously slowing yourself down rather than running slowly, which would feel clunky. Have you tried running with someone who is much slower than you? I ask because I don't notice the uncoordinated feeling when I run with people at 5:30-6min/km. When I'm solo, I very much notice how "slow" I'm running.
Hey! It's all about practice and getting used to it. My easy runs are much slower, at around 8:30/km. It felt really weird at first, but it helps to lower your stride length and increase your cadence. Your body will naturally adjust after some time!
I managed by increasing cadence & shortening stride length over the last few months. Aged 55 and with a 5K PB @ 20', a 6'/km Z1 (HR @ 115-120) run no longer feels awkward.
Running slow takes as much practice as running fast. Think about the amount of time you actually practice running slow concentrating on your form. Probably 1% of runs. Practice more, get better at it.
I know you want to go easy, Z1, BUT when you do that, are you doing that zone longer?
Average runner is unable to run in zone 1 at all. Most people hit zone 2 with brisk walk. None of this applies to average runners at all
I've been training with Jack Daniels for decades... and believe me when I'm way under Zone 1 when it comes to running.
I need this for my squash.