Am loving seeing you creep up to 100k subs Stephen. Been watching since the early days. You deserve a million subs mate, best running content on RUclips by far. And please don't stop saying "when I ran 2.09..". That's like telling the Terminator not to say "I'll be back" 😅😎
Plus one more sub here. Also, don't worry about folks who get irritated with your score. One, they shouldn't be comparing themselves to anyone, the journey is individualistic. Two, if they put in the time, energy, and effort into training as you have, they wouldn't be complaining, but taking it as a challenge or giving you a thumbs up.
I agree. When you work so hard for something be proud. Comparison is the thief of joy. I'll never be fast but I enjoy the process and enjoy following your tips.
I'm a 38yo male, max HR is 196, threshold is mid/upper 170's, zone 2 is 135-150. The big thing IMO is just finding what works for you and you lifestyle. I work on my feet all day, 10-15k steps every day...trying to run 50+ miles per week is VERY hard. It's easier for me to advance my running by doing about 50% of my running at zone 2, and 50% at threshold and just under/over....40-45 miles per week works well for me while staying injury free and having time for all the stuff I want/need to do. I'm honestly not willing to sacrifice certain things to be my absolute best, but I want to be my absolute best within my preferred lifestyle...so this works for me. For others, it'll be totally different.
Love this perspective! I work full time and have a lot of things I want to do-- spend time with my family, learn a language, practice other healthy lifestyle things like cold exposure, breathing exercises, acupressure, etc. I don't have time in my week to dedicate to training to my best! I can manage about 40-45 miles in a week over 5 days with two rest days for other activities (especially hiking) and of course that keeps me from hitting the full potential of my body. But I'm giving my best for what I have to work with! That's such a great mindset to have. Thank you for wording it so well 😊
At 60yrs old with no base fitness ever, lifetime martial artist and boxer who has always overtrained and sweated more than anyone I know, I have never had a zone 2 and have always said "for me there is a very fine line between warming up and overtraining! "🤣. I am eventually understanding what I need to do to actually get aerobically fit! Your channel is an absolute gold mine for me! You explain exactly what I need to know and in a way I totally get. So thank you so much for putting this content out there. I'm actually excited about getting fit for the first time ever and have been running every day for the past 4 weeks. I actually can't wait for the next day and have sometimes done an incline walk to get into zone 2 later the same day. And up til now, I have always hated walking!!! (I'm even parking further away (slightly) from places I need to go, to get more steps in!! 😄) I'm glad that from my other training experiences that I have learnt to balance the intensity and duration of exercise with recovery and with the technology now with HR monitors and HRV apps I can be confident to not be overtraining. 👍👍👍
@Cloppa2000 I'm 50 now, and have changed to running 7days a week for over a year now. Basic formula is Monday/Thurs Z1 HR runs. Tues/Fri Z2 + strides, Wed/Sat Workout day based on Power, Sunday Long Run. Those 4 easy days are critical to long term aerobic dev, and they have to stay easy to not steal effort from workout days and keep you from tipping over into injury risk zone. I find the Saturday workout before the Sunday long run allows me to go into the run on tired legs. If I don't feel great that day, the long run will stay all long slow distance. If I feel fine, then I will throw in race specific pacing at the end of the long run to simulate racing. This formula took me from a 4:06 marathon in Oct 2019, to a 3:30 in May 2023, to a 3:23 in Oct 2023 on a brutal course in a post tropical storm. On track for a 3:15 this May, so the gains are still coming easily. Volume + strides and consistency can go a LONG WAY.
@nholm3698 Thanks man! I'm only on week four of my running journey with a VO2 of just 20 which is Poor for my age. I'm hoping to get to 24.5 by end of March which is the bottom of Fair as far as I've seen. Strides sounds like something I need (though I'll have to look them up) as my hips are tight and my stride length is very short. I've got my program mapped out and it's right at that point where it's a bit taxing and daunting, but short enough durations that I think I can do it! I'm aiming to add 0.2kmh to my speed each week for my top of aerobic threshold runs, weekly 4x4 intervals and weekly Cooper test speeds. If I don't manage it, I'll repeat the week. I think I'll need to add more incline walks for the zone 1-2 easy workouts and try to make this 80% of what I do.
New study’s disprove overtraining and it shows your body eventually adapts and shoots up in performance and overtraining now has a medical term for people who train the wrong way and end getting hurt instead of blaming it on the amount of work
@@turf586 That's a nonsense study. You can't adapt to training more than you can recover from. If you could there would be no such thing as repetitive injuries etc.
Thank you for this!! As someone who works 60+ physical hours per week, I've been struggling to get my mileage up because I've been clinging to zone 2 for most of my 3-4 runs per week. I've been debating doing zone 2 just for my long run. Thank you for confirming its not a terrible idea!
Oh big thanks i agree 100%.. finally someone that talks about this 80/20 magic formula for normal amateur runners , that do not have time to train like a pro, and can afford 3-4 on top training sessions per week.... you cannot just relay on 80 % slow... you need to incorporate more intensive sessions..
Cheers, as always Scully ! I'm going for >1:24 for myt next half marathon and I'm doing everything very methodically thanks to your channel and I feel great... But please, always let us know you marathon time is 2:09 !! The new subs need it too
The Irish accent is great. Concept for a video (if it hasn't been done) would be to outline the exact process of turning general fitness into specific fitness and how not to lose the general fitness in the process. I'm mainly a 5k/10k guy, and when I transition to anaerobic / VO2 stuff, I often worry about how to do that while peeling a bit of the threshold stuff back, in a way that's not going to cause me to rapidly raise my lactate threshold. (based on pace of course)
Most beginners often miss that running is very technical activity ... that means that for most amateurs there is no easy run first few years of running ...also that means staying healthy is actually the biggest challenge.
Thank you for posting things like this. I am looking back at my training journals, how I felt, how I raced, and what you say is completely accurate and makes sense. Thank you for the valuable information in these videos.
Another great video. I run 4 times a week so struggle with gettingthe best of the 20%. I loved the structured long run video from last year, and have run a couple of good HM times using that principle. My takeaway from this? Run a few of miles at HM pace in the long run, and put some pace in the speed day. Wishing yu success for the Olympics. Top Man
Top advice Stephen as always 👌. everyone running and wanting to improve should be listening to you, you know your stuff. Good luck with your training 💪
Excellent video mate - what I love about them is you explain them in a very easy to understand terminology - really appreciate your videos - take care 👍🏻🏃♂️💨💨💨💨
I guess another way of putting it is: - Do an initial 4-5 block of 90/10 - 95/5 slow runs, with hills and strength sessions. - Follow this with 4/5 weeks of reduced strength sessions/intensity, move towards 80/20 easy/threshold and above threshold work. - follow with 3-4 weeks into taper and marathon of 70/30 - 75/25 or slow and easy/ marathon pace sessions. Think in terms of sessions. Don’t increase more than one of volume, intensity, training frequency or terrain changes at the same time. Prioritize sleep and good nutrition. No one session will make your block, listen to your body. Between 100 and 20 days out is when your body can make physiological changes. Taper to reduce fatigue but not lose intensity.
Interesting to hear someone be honest and say it how it is. I'm only able to run twice a week. So running easy, whilst enjoyable, is not moving things forward
Really informative. Thanks for taking the time to explain your approach. You really put into words some of the “theories” I have been having as of late. Wish you the best during your training.
Great insight as always, thanks so much mate! I think about those numbers a lot, a little confirmation by a pro helps tons. We all know you ran 2:09, but we like to hear it! 😉
Ive gotta say steven you are hands down the best on youtube at this. Such a wealth of great advice in your videos, thankyou. Question- should i count miles at my half marathon pace during my weekly long run as part of the 20% hard miles or 80% easy?
I joined a small athletics club and asked if they did 80/20 training. The coach didn't understand. I said 80% low heart rate. Then someone said, we do 100% at high heart rate. I am not training there anymore.
What puls zone are you in during a race marathon, and what puls zone would you recommend? Your video quality/editing is getting better and better btw! :)
Hey Stephen, are your tips applicable for runners training for 5k/1500s? I know your target audience is marathoners, but as a mid distance runner should I still watch your channel?
It's all about balance. So yes, you should listen to everything he's saying and learn how to incorporate some of his stuff into your routine. Your events require quite a bit more power, so balance out endurance and speed work for your body.
I find it valuable for 5k to marathon; most folk who are crushing a marathon will be able to crush a 5k too with the same fitness; sure for the Elite it may be different but not for the 99% of us who are plebs
Yes, and when I talk about myself, it’s only really to get the viewer to make it relevant to yourself, your event, your training, your set up.. the same principles apply, but your specific training will need to include 800m-5000m work. Also likely place an emphasis on gym, hill strides, technique drills and plyometrics. Build your engine, and efficiency. You might surprise yourself
hey Scully, love this approach as the 80/20 seems to favour an athlete with more time on their hands? What you're saying seems like it relates back to the progressive overload to improve but Z2 to maintain? Could someone with less available time then use a session such as a progressive build; increasing pace from easy to hard in one session to work on multiple aspects in the same session or is this a waste of time? '''
Any thoughts of anti gravity on treadmill, I head connor mantz might incorporate in his training for more volume with lower risk of injury.? Love the video❤
Im probably the most untalented runner there is in this channel. I tried to to hit 22:30 for 5k for a long time pushing each of my training session. After 6 months very low intensity training and weekly 2-2,5 hour sessions (I just gave up on my aim and didn’t want to torture me anymore) I am faster than I have ever been, hitting my 5k aim.
Great information in there, made me consider upping my quicker days to be where I want to be! Too much easy gets boring and doesn't seem to be pushing my fitness anymore. I noticed you mentioned on Strava that the Stryd footpods were all over the place. Do they work well for power tracking still or was that just regarding the distance on the treadmill?
Yeah. Sorry they’re very accurate, problem was simply because the footpod tracked me walking to : from the treadmill, grocery store etc.. so the total activity time etc was all over the place, actual Stryd data is awesome
Hi Stephen, I kind of felt the same way on the 3 day training remark by running as fast as I can on each session (5K runs) and managed to get tibial stress fracture twice. I've now followed a recovery plan and back to running 30min without pain @ 8km/h pace. On my "rest" days I do a session on stationary bike. Do you have any suggestions on how to avoid injuries and knowing when to take a break? Thank you.
Amateur runner here! I do a 2 h easy long run on the weekend, hill repeats/threshold running with jogging rest (with EZ jogg warm up) and also a recovery run in the week. Then I do a gym workout. It adds up to roughly 35k where around 7-10k will be at an intensive pace and the rest at a slower pace. I'm not spectacularly great at running, but I am consistent, injury free and really like what I'm doing.
What is your opinion on doing a period of training to build a solid aerobic endurance Base (6,8,12wks) doing a lot of easy aerobic miles. I’m off to Tokyo next week but winter training not been the best and have lost where I was in New York.
Stephen i wanna run 60-70 mpw. How does this look? Su. Long run with light progression of 90-100min. Mo. 70 min easy, tu. 2m w.u, 5 x 6:1 at 1/2 pace, 2m c.d, We. 70 min, th. 70 min, fr. 2m w.u., 8 x 3:1 @ 15k effort. Sa. 70 min.. i
If I do 80% of my distance at easy pace and 20% of my distance at a hard pace every workout will that be ok or do I have to have the easy and hard workouts on separate days ?
Does the 80-20 rule not apply if you only run 3-4 days a week like i do, what's the best bang for your buck, running around 30 miles a week training for 5 to 10km 's ?
imo this was a bit overstated, easy running is important and people running 3 days a week might not be able to handle the load of 3 sessions. I would say if you run 4 days a week, one of them is consistently a long run and another is consistently a workout, that's probably a good starting point. It really depends on where you've been and what your goals are.
Yes and sorry you’re right, that was “thinking of my experience” and if I changed to training less etc.. of course with my history, I could handle sessions more regularly. That said, one day of course could be dedicated to just running, but maybe also “skill development “ so easy run and then add maybe technique work, hill sprints, strides etc.. nothing “crazy hard” but still a solid day that you’ve came away with something useful banked.
@@stephenscullion262 cheers! No need to apologize for all this free information :) I think it's important for you to call out that this 80/20 stuff is a bit nuanced.
Hi I am starting cycling here. I have not got a lot of experience but I think cardio training is almost the same when it comes to basics. Should I try and stay only in zone 2 for the first couple of months? That is commonly referred to as building the foundation
My 2p: build a habit and routine that you enjoy and can stick to. Right now you’ll make gains through consistency. Allow your body time to build its strength, if you feel like it, put some pushes in. Then have a reassessment in a few month.
80-20 is optimal for longer events, at least 10-15k, but for shorter events it's not optimal. Look at the event you're running and the time you have available for training...If you're going to do a marathon, you'd better have time to some 2-3-hour low-intensity runs each week. If you don't, then choose a shorter event, and forget about doing a lot of low-intensity work.
Sent you messages on ur IG on Feb 19 and never heard back till date. Quite weird ! Also Jogging Room has no Email add. Not sure how can I ever reach you to get my query answered before signing up to ur half marathon plan
80/20……So if a person trained 10 hours per week the 80 would be 8 hours of zone 2. How would the 2 hours look? Would it still be 20 percent intense intervals if it was 3 min on 3 min off for 2 hours even though that’d be 1 hour of intense? I know that’s not a practical workout but am curious how the 80/20 parts get measured.
Question about the treadmill. I always feel the day after a session in which I spent a full run on the treadmill my legs feel heavy and my form is always off. Even if I do 1-1.5% incline for it at outside conversion pace. I always feel it on my legs when I’m outside the day after a treadmill. Is there a proper way to do the treadmill to avoid these feelings or is it just mental?
Check you're fuelling properly during the treadmill session, and recovering properly afterwards. The amount of sweat loss when I do a treadmill session is huge, and having to replenish that takes a conscious effort.
If I put the treadmill at 1% or 2% incline, and I push hard on it, can it replicate running outside for the same distance?? (As long as I go hard during the session and put the incline up)??
@na-dk9vm you can replicate any outdoor effort (or heart rate) by adjusting treadmill speed and/or incline. Best to get a good understanding of the purpose of the session so as to best configure the treadmill.
Thanks lot for not mentioning your fastest time again.Most of us know your best time because we have seen your previous videos and we know your very fast and inspiring that is why we see your videos regularly. So many of running influencers just keep on mentioning there easy pace in almost every RUclips video,it does get annoying after sometime . Thanks again..for not doing it this time😊
![Megan Thee Stallion - Roc Steady (feat. Flo Milli) [Official Video]](http://i.ytimg.com/vi/HozPPyqW0dY/mqdefault.jpg)
Am loving seeing you creep up to 100k subs Stephen. Been watching since the early days. You deserve a million subs mate, best running content on RUclips by far. And please don't stop saying "when I ran 2.09..". That's like telling the Terminator not to say "I'll be back" 😅😎
Crazy… i never even realize he had such little subs, the video qualities are insane.
Plus one more sub here. Also, don't worry about folks who get irritated with your score. One, they shouldn't be comparing themselves to anyone, the journey is individualistic. Two, if they put in the time, energy, and effort into training as you have, they wouldn't be complaining, but taking it as a challenge or giving you a thumbs up.
Scully, say it loud and say it proud, if I ran a 2:09 marathon I’d get it tattooed across my forehead in big bold numbers!!! 😂
Haha the people know
@@stephenscullion262 keep up the great work man 👍🏻
Potentially close enough to see Kipchoge cross the finish line!!!
That is incredible!!!!
I agree. When you work so hard for something be proud. Comparison is the thief of joy. I'll never be fast but I enjoy the process and enjoy following your tips.
I'm a 38yo male, max HR is 196, threshold is mid/upper 170's, zone 2 is 135-150.
The big thing IMO is just finding what works for you and you lifestyle. I work on my feet all day, 10-15k steps every day...trying to run 50+ miles per week is VERY hard. It's easier for me to advance my running by doing about 50% of my running at zone 2, and 50% at threshold and just under/over....40-45 miles per week works well for me while staying injury free and having time for all the stuff I want/need to do. I'm honestly not willing to sacrifice certain things to be my absolute best, but I want to be my absolute best within my preferred lifestyle...so this works for me. For others, it'll be totally different.
very true
Agreed!
Love this perspective! I work full time and have a lot of things I want to do-- spend time with my family, learn a language, practice other healthy lifestyle things like cold exposure, breathing exercises, acupressure, etc. I don't have time in my week to dedicate to training to my best! I can manage about 40-45 miles in a week over 5 days with two rest days for other activities (especially hiking) and of course that keeps me from hitting the full potential of my body. But I'm giving my best for what I have to work with! That's such a great mindset to have. Thank you for wording it so well 😊
VERY well put! Amen to that!
Same age, on my feet all day working a trade and it is difficult to understand how that affects recovery, training frequency etc.
Who on earth is complaining anout your 2:09 time!! Brilliant episode, so infotmative... Thank you x
2.09 my man!! Keep it on loop. You earned it.
6:36 "Staying healthy, staying injured" I know it was a tongue slip but still funny lol
i only run 2-3 times a week and happy to hear its ok to push myself most of those runs like you said. useful info
yeah, cus you have recovery days inbetween doing nothing. just listen to your body.
The last point was powerful about the importance of what you do the rest of the day outside of training.
At 60yrs old with no base fitness ever, lifetime martial artist and boxer who has always overtrained and sweated more than anyone I know, I have never had a zone 2 and have always said "for me there is a very fine line between warming up and overtraining! "🤣. I am eventually understanding what I need to do to actually get aerobically fit!
Your channel is an absolute gold mine for me! You explain exactly what I need to know and in a way I totally get. So thank you so much for putting this content out there.
I'm actually excited about getting fit for the first time ever and have been running every day for the past 4 weeks. I actually can't wait for the next day and have sometimes done an incline walk to get into zone 2 later the same day. And up til now, I have always hated walking!!! (I'm even parking further away (slightly) from places I need to go, to get more steps in!! 😄)
I'm glad that from my other training experiences that I have learnt to balance the intensity and duration of exercise with recovery and with the technology now with HR monitors and HRV apps I can be confident to not be overtraining. 👍👍👍
@Cloppa2000 I'm 50 now, and have changed to running 7days a week for over a year now. Basic formula is Monday/Thurs Z1 HR runs. Tues/Fri Z2 + strides, Wed/Sat Workout day based on Power, Sunday Long Run. Those 4 easy days are critical to long term aerobic dev, and they have to stay easy to not steal effort from workout days and keep you from tipping over into injury risk zone. I find the Saturday workout before the Sunday long run allows me to go into the run on tired legs. If I don't feel great that day, the long run will stay all long slow distance. If I feel fine, then I will throw in race specific pacing at the end of the long run to simulate racing. This formula took me from a 4:06 marathon in Oct 2019, to a 3:30 in May 2023, to a 3:23 in Oct 2023 on a brutal course in a post tropical storm. On track for a 3:15 this May, so the gains are still coming easily. Volume + strides and consistency can go a LONG WAY.
@nholm3698 Thanks man! I'm only on week four of my running journey with a VO2 of just 20 which is Poor for my age. I'm hoping to get to 24.5 by end of March which is the bottom of Fair as far as I've seen. Strides sounds like something I need (though I'll have to look them up) as my hips are tight and my stride length is very short.
I've got my program mapped out and it's right at that point where it's a bit taxing and daunting, but short enough durations that I think I can do it! I'm aiming to add 0.2kmh to my speed each week for my top of aerobic threshold runs, weekly 4x4 intervals and weekly Cooper test speeds. If I don't manage it, I'll repeat the week.
I think I'll need to add more incline walks for the zone 1-2 easy workouts and try to make this 80% of what I do.
New study’s disprove overtraining and it shows your body eventually adapts and shoots up in performance and overtraining now has a medical term for people who train the wrong way and end getting hurt instead of blaming it on the amount of work
@@turf586 That's a nonsense study. You can't adapt to training more than you can recover from. If you could there would be no such thing as repetitive injuries etc.
@@Cloppa2000 www.ncbi.nlm.nih.gov/pmc/articles/PMC6590962/
Thank you for this!! As someone who works 60+ physical hours per week, I've been struggling to get my mileage up because I've been clinging to zone 2 for most of my 3-4 runs per week. I've been debating doing zone 2 just for my long run. Thank you for confirming its not a terrible idea!
Oh big thanks i agree 100%.. finally someone that talks about this 80/20 magic formula for normal amateur runners , that do not have time to train like a pro, and can afford 3-4 on top training sessions per week.... you cannot just relay on 80 % slow... you need to incorporate more intensive sessions..
Such a great video, really useful!
Cheers, as always Scully !
I'm going for >1:24 for myt next half marathon and I'm doing everything very methodically thanks to your channel and I feel great... But please, always let us know you marathon time is 2:09 !! The new subs need it too
The Irish accent is great.
Concept for a video (if it hasn't been done) would be to outline the exact process of turning general fitness into specific fitness and how not to lose the general fitness in the process. I'm mainly a 5k/10k guy, and when I transition to anaerobic / VO2 stuff, I often worry about how to do that while peeling a bit of the threshold stuff back, in a way that's not going to cause me to rapidly raise my lactate threshold. (based on pace of course)
Most beginners often miss that running is very technical activity ... that means that for most amateurs there is no easy run first few years of running ...also that means staying healthy is actually the biggest challenge.
Absolutely correct. And yet there are people who trash themselves with 12 minutes miles for hours everyday to no effect.
Thank you for posting things like this. I am looking back at my training journals, how I felt, how I raced, and what you say is completely accurate and makes sense. Thank you for the valuable information in these videos.
Another great video.
I run 4 times a week so struggle with gettingthe best of the 20%.
I loved the structured long run video from last year, and have run a couple of good HM times using that principle.
My takeaway from this?
Run a few of miles at HM pace in the long run, and put some pace in the speed day.
Wishing yu success for the Olympics.
Top Man
Top advice Stephen as always 👌. everyone running and wanting to improve should be listening to you, you know your stuff. Good luck with your training 💪
in case anyone was wondering what that PB marathon time was, it was 2:09.
Why is it controversial?
Excellent video mate - what I love about them is you explain them in a very easy to understand terminology - really appreciate your videos - take care 👍🏻🏃♂️💨💨💨💨
I guess another way of putting it is:
- Do an initial 4-5 block of 90/10 - 95/5 slow runs, with hills and strength sessions.
- Follow this with 4/5 weeks of reduced strength sessions/intensity, move towards 80/20 easy/threshold and above threshold work.
- follow with 3-4 weeks into taper and marathon of 70/30 - 75/25 or slow and easy/ marathon pace sessions.
Think in terms of sessions. Don’t increase more than one of volume, intensity, training frequency or terrain changes at the same time. Prioritize sleep and good nutrition. No one session will make your block, listen to your body. Between 100 and 20 days out is when your body can make physiological changes. Taper to reduce fatigue but not lose intensity.
I'm not good in English but I watched every clip you made. Thank you so much.
Interesting to hear someone be honest and say it how it is. I'm only able to run twice a week. So running easy, whilst enjoyable, is not moving things forward
Really informative. Thanks for taking the time to explain your approach. You really put into words some of the “theories” I have been having as of late. Wish you the best during your training.
Great insight as always, thanks so much mate! I think about those numbers a lot, a little confirmation by a pro helps tons. We all know you ran 2:09, but we like to hear it! 😉
Always sensible well spelt out advice. Thanks mate!
What was the marathon time you got? 😁😁
Good vibes, Scully! hope trainings going well
One of the best videos so far
Very interesting. Thank you. It is nice to hear something different and fresh and useful as well.
Really helpful video and tips as always, thank you!!
Ive gotta say steven you are hands down the best on youtube at this. Such a wealth of great advice in your videos, thankyou. Question- should i count miles at my half marathon pace during my weekly long run as part of the 20% hard miles or 80% easy?
Absolutely, I counted anything above marathon effort within my calculations.
@@stephenscullion262 cheers scully👍
Spot on, just what I have been discovering recently!
I joined a small athletics club and asked if they did 80/20 training. The coach didn't understand. I said 80% low heart rate. Then someone said, we do 100% at high heart rate. I am not training there anymore.
What puls zone are you in during a race marathon, and what puls zone would you recommend? Your video quality/editing is getting better and better btw! :)
Great advice from the great athlete, thank you very much, I'm learning a lot from the channel.
Don't worry about d ones moaning about ur marathon time, say it every video, its class
Hey Stephen, are your tips applicable for runners training for 5k/1500s? I know your target audience is marathoners, but as a mid distance runner should I still watch your channel?
It's all about balance. So yes, you should listen to everything he's saying and learn how to incorporate some of his stuff into your routine. Your events require quite a bit more power, so balance out endurance and speed work for your body.
I find it valuable for 5k to marathon; most folk who are crushing a marathon will be able to crush a 5k too with the same fitness; sure for the Elite it may be different but not for the 99% of us who are plebs
Not all the top marathon runners have medals for 5ks but they still have very competitive PB's for it.
Yes, and when I talk about myself, it’s only really to get the viewer to make it relevant to yourself, your event, your training, your set up.. the same principles apply, but your specific training will need to include 800m-5000m work. Also likely place an emphasis on gym, hill strides, technique drills and plyometrics. Build your engine, and efficiency. You might surprise yourself
Love your honesty
hey Scully, love this approach as the 80/20 seems to favour an athlete with more time on their hands?
What you're saying seems like it relates back to the progressive overload to improve but Z2 to maintain? Could someone with less available time then use a session such as a progressive build; increasing pace from easy to hard in one session to work on multiple aspects in the same session or is this a waste of time?
'''
Any thoughts of anti gravity on treadmill, I head connor mantz might incorporate in his training for more volume with lower risk of injury.? Love the video❤
Im probably the most untalented runner there is in this channel. I tried to to hit 22:30 for 5k for a long time pushing each of my training session. After 6 months very low intensity training and weekly 2-2,5 hour sessions (I just gave up on my aim and didn’t want to torture me anymore) I am faster than I have ever been, hitting my 5k aim.
Big fan, love your content.
Great information in there, made me consider upping my quicker days to be where I want to be! Too much easy gets boring and doesn't seem to be pushing my fitness anymore. I noticed you mentioned on Strava that the Stryd footpods were all over the place. Do they work well for power tracking still or was that just regarding the distance on the treadmill?
Yeah. Sorry they’re very accurate, problem was simply because the footpod tracked me walking to : from the treadmill, grocery store etc.. so the total activity time etc was all over the place, actual Stryd data is awesome
@@stephenscullion262 thanks for clarifying! Looking into them for tracking power a bit better on my next training block. Hills are hard.
Hi Stephen, I kind of felt the same way on the 3 day training remark by running as fast as I can on each session (5K runs) and managed to get tibial stress fracture twice. I've now followed a recovery plan and back to running 30min without pain @ 8km/h pace. On my "rest" days I do a session on stationary bike. Do you have any suggestions on how to avoid injuries and knowing when to take a break? Thank you.
Pulse 163 at 3.03, lol. That's insane!!
I see a lot of people talking 80/20, but I have never once seen an example of training breakdown that makes sense using 80/20.
Amateur runner here! I do a 2 h easy long run on the weekend, hill repeats/threshold running with jogging rest (with EZ jogg warm up) and also a recovery run in the week. Then I do a gym workout. It adds up to roughly 35k where around 7-10k will be at an intensive pace and the rest at a slower pace.
I'm not spectacularly great at running, but I am consistent, injury free and really like what I'm doing.
@@paravastha So you have 1 long run, 1 workout, 1 recovery run? I guess that makes sense aye
What is your opinion on doing a period of training to build a solid aerobic endurance Base (6,8,12wks) doing a lot of easy aerobic miles. I’m off to Tokyo next week but winter training not been the best and have lost where I was in New York.
The london breakdown looks strikingly similar to Jack Daniel's Alien HM plan?
love it!
Love those shoes - where do we find them?? What model are they?
I have a marathon coming in September.... I am confused if i should do fully MAF, or 80-20
just curious, what's more accurate or better? Chest HRM or Arm Band HRM?
Stephen i wanna run 60-70 mpw. How does this look? Su. Long run with light progression of 90-100min. Mo. 70 min easy, tu. 2m w.u, 5 x 6:1 at 1/2 pace, 2m c.d, We. 70 min, th. 70 min, fr. 2m w.u., 8 x 3:1 @ 15k effort. Sa. 70 min.. i
If I do 80% of my distance at easy pace and 20% of my distance at a hard pace every workout will that be ok or do I have to have the easy and hard workouts on separate days ?
Does the 80-20 rule not apply if you only run 3-4 days a week like i do, what's the best bang for your buck, running around 30 miles a week training for 5 to 10km 's ?
imo this was a bit overstated, easy running is important and people running 3 days a week might not be able to handle the load of 3 sessions. I would say if you run 4 days a week, one of them is consistently a long run and another is consistently a workout, that's probably a good starting point. It really depends on where you've been and what your goals are.
Yes and sorry you’re right, that was “thinking of my experience” and if I changed to training less etc.. of course with my history, I could handle sessions more regularly. That said, one day of course could be dedicated to just running, but maybe also “skill development “ so easy run and then add maybe technique work, hill sprints, strides etc.. nothing “crazy hard” but still a solid day that you’ve came away with something useful banked.
@@stephenscullion262 cheers! No need to apologize for all this free information :) I think it's important for you to call out that this 80/20 stuff is a bit nuanced.
Hi I am starting cycling here. I have not got a lot of experience but I think cardio training is almost the same when it comes to basics. Should I try and stay only in zone 2 for the first couple of months? That is commonly referred to as building the foundation
My 2p: build a habit and routine that you enjoy and can stick to. Right now you’ll make gains through consistency. Allow your body time to build its strength, if you feel like it, put some pushes in. Then have a reassessment in a few month.
80-20 is optimal for longer events, at least 10-15k, but for shorter events it's not optimal. Look at the event you're running and the time you have available for training...If you're going to do a marathon, you'd better have time to some 2-3-hour low-intensity runs each week. If you don't, then choose a shorter event, and forget about doing a lot of low-intensity work.
Sent you messages on ur IG on Feb 19 and never heard back till date. Quite weird ! Also Jogging Room has no Email add. Not sure how can I ever reach you to get my query answered before signing up to ur half marathon plan
80/20……So if a person trained 10 hours per week the 80 would be 8 hours of zone 2. How would the 2 hours look? Would it still be 20 percent intense intervals if it was 3 min on 3 min off for 2 hours even though that’d be 1 hour of intense? I know that’s not a practical workout but am curious how the 80/20 parts get measured.
I think part of the 20 will be threshold work so not really hard intense work.
Question about the treadmill. I always feel the day after a session in which I spent a full run on the treadmill my legs feel heavy and my form is always off. Even if I do 1-1.5% incline for it at outside conversion pace. I always feel it on my legs when I’m outside the day after a treadmill. Is there a proper way to do the treadmill to avoid these feelings or is it just mental?
Check you're fuelling properly during the treadmill session, and recovering properly afterwards. The amount of sweat loss when I do a treadmill session is huge, and having to replenish that takes a conscious effort.
If I put the treadmill at 1% or 2% incline, and I push hard on it, can it replicate running outside for the same distance?? (As long as I go hard during the session and put the incline up)??
@na-dk9vm you can replicate any outdoor effort (or heart rate) by adjusting treadmill speed and/or incline. Best to get a good understanding of the purpose of the session so as to best configure the treadmill.
2:09 baby 😂😂😂
Thanks lot for not mentioning your fastest time again.Most of us know your best time because we have seen your previous videos and we know your very fast and inspiring that is why we see your videos regularly.
So many of running influencers just keep on mentioning there easy pace in almost every RUclips video,it does get annoying after sometime .
Thanks again..for not doing it this time😊
Why is it a bad thing
If we did it I'm sure we would talk about it 😂
He ran the 2023 Dublin marathon in 2:11:51 it’s not a flat course at all.
우와
Just say the time, just say it !!!😂😂😂😂 The fans love it, the wannabees don't.
Run slow to get fast? Then just imagine how fast you would be if you ran fast to get fast
Yes because if you dont so it completely right, running has No benefit at all…
P R O M O S M 😠
This is a video to save and watch several times. Great job, Step!