Since I started my marathon training a few months ago, I lost about 5 kg.. now I am at the point where I need to EAT MORE than usual to not lose even more weight (I do count calories as part of that to not have it get out of hand in either direction).. great for someone who likes food!
That was a good comprehensive video..and well done on your PB. As an older person with dodgy knees, I’ve been trying to build up stamina by walking faster( ok on the flat).. and occasionally breaking into a short jog..I’ve started experimenting with a pulse oximetry ( Kinetik) which gives your blood oxygen level and pulse. It’s interesting. I know medics use this on something called the 6 minute test . Just wondered if any runners ever use this little device?
I reset my ultra training because I kept getting injured by doing a bunch of zone 2 exclusively for a month. 10 hours a week, pure zone 2. After the month I started varying the runs a bit, added in strides, 1 vo2max hill session and some faster runs. My zone 2 times have dropped by a minute per mile already and I feel much better. My runs are exactly the same minus the weather, same route for 2 hours at a time to see cardiac drift. My cardiac drift now is zero for 2 hours. It is pretty cool to see results. If you are seeing cardiac drift after a long z2 training block my assumption would be that you aren’t hydrating properly during the run and the dehydration is causing the drift.
Hi Andrew! Loved the video! I used the same calculator as you, and noticed you said your "top limit of Zone 2" was the top HR for the "Aerobic Zone". Mine is quite similar, but my watch suggests Zone 2 (which it calls Weight Control) is only 113-132! Would you say Zone 2 should be anything within the Aerobic zone? Thanks!
Thanks 👍🏼 Yeah I would, sounds like it’s estimating the top of your zone 2 to be that higher number and staying anywhere within zone 2 would be what I would call ‘the aerobic zone’. Above this then increasing amounts of energy would be produced by anaerobic respiration until you eventually had to stop (hit your lactate threshold) and below this is likely too low a stimulus to have any noticeable benefit for your fitness/endurance
Great PB! I love seeing these kinds of videos b/c heart rate training can often feel like benefits aren’t being seen unless I compare my heart rate at faster paces. Currently I try to do 180-360 minutes a week spread out over 4 days. What sort of frequency and duration do you settle on to get results?
Fair enough. I dont think zone 2 training by itself will make anyone other than a beginner runner faster but it acts as a springboard, giving you a strong base and making those faster paces more accessible through additional higher intensity workouts.
The problem with MAF - For me, if I use a MAF of 180-age that gives me an upper heart rate of 119 (I’m 61). My max HR is around 174. If I run with 119 as an upper limit at my normal easy pace of 9:30/mile, my HR will stay well under the 119 limit for the first 2 miles, after which I have to start slowing down significantly to a very slow (for me) 11 or 12 min/mile pace. My current 5K pace is 6:45/mile. My normal easy pace is already almost 3 mins/mile slower than my 5K pace. 9:30/mile pace feels very relaxed and easy as you’d expect for a 21 min 5K runner. 11 or 12 min pace is too slow as I’m reduced to an awkward, slow shuffle. At my easy 9:30 pace my HR stabilises around 125 which is still only 72% of my max HR. Distance running is more about training your muscles, which is where the aerobic metabolism occurs. This is why I prefer pace over heart rate. If you train by HR you have to run too hard at the start of your run to get in zone. Then you have to run too slow to stay in that zone later on in the run.
I think you’re a great example of where these ‘catch all’ equations don’t work and are really only designed for 20-40 year olds. I imagine if you worked out your HR zones based off your actual measured max Hr of 174 you’d get a more realistic upper limit of zone 2. But for more experienced runners like yourself I think pacing/rate of perceived exertion is a viable alternative. I think low heart rate zones are a great guide for the new/intermediate runner as it gives us a hard upper limit which allows for more consistent and repeatable low intensity training.
@@AndrewRussellFitness You are so right Andrew. I was forgetting that beginners tend to run too quickly, and their heart rate tends to shoot right up as soon as they start moving. For them, using HR will teach them how to actually run easy. Many will need to run/walk. Congratulations on the new PB. You’re close to winning Parkruns with that time, if not already there.
@@AndrewRussellFitness Hi, you are right. I am 55 and my Max HR is now about 188 (it was about 192 when I was bike racing in my 40's, I am now a runner) yet the formula says 165. When I have had an easy few months, MHR creeps up 2-4 beats, when I am fit, it drops back down. Testing your max HR is indeed VERY VERY hard though - most people never get to within 5 bmp of it even when doing a very intense interval session. I found the best way was to do a 2x20 interval session on a wattbike (20 mins at 320W, 5 mins break, 20 mins at 320W) and then sprint for the last 30 seconds. Your HR will creep up to just below MHR after 35-39 mins and the sprint pushes it over the edge. You will feel like you want to die. Not recommended unless you are confident in your heart health. Max HR is very personal. Us "older" bike racers used to frequently compare MHR and it varied widely yet we all competed at the same level. Great video BTW - I suffer from the curse of hating slow running, and usually settle in for 5min/km for my runs whereas my 10k pace is 4:15. I must try harder to slow down. One thing you didn't mention though - Zone 2 only really works if you do it A LOT. 3 hours a week isn't going to work - you really need to be doing 5+. For the Marathon, I was doing 7-8 hours per week. Throw in 1 or 2 intervals a week, and you will be on fire!
very informative video, I am planning to reset my training program as well, to focus on longevity and to improve my PBs. I have been running for 6years already and completed lots of ultras, but I cannot see any major improvements to my speed. Thanks for this video as this will help me reset my training program. Keep it up👍
I am also trying to run in zone 2. For me that currently means around 6/km pace. There is much about hitting a cadence of 180 spm. Hovever I find that difficult at this pace and also it doesn’t feel very natural. What is your experience in terms of cadence vs. pace? Thanks!
It’s something most of us could work on. Inevitably as you run faster your cadence improves and I note my cadence at race paces tends to be comfortably over 170 whereas slower training runs it’s mid to high 160s. I think aiming for the 180 figure as a target is useful as keep you focused on aspiring towards good form (ankle/knee/hip all in line during each stride during ground contact) but appreciating at our slower amateur training paces 180spm might be unrealistic
I have never taken running training seriously before now. I always just go out and run without looking at heart rate or distance. I am now trying to stay in zone 2, but struggling. Today my run was only 33% in zone 2, and that’s the best I’ve ever done. I can hold hold a conversation in my zone 4, but that could be from military training. My Apple Watch and my new garmin watch say my zone 2 is about 135ish, but using your calculations it’s about 150. Which one should I use, and does riding a bike in zone 2 give me the same benefit? Thank you
If your calculations are based on your own actually measured max HR, I would use that 👍🏼 Apple Watch is likely just going off your age and then estimating HR zones
My 14 year old son is on the school’s cross country team and has a personal trainer for weight lifting. Unsurprisingly, he isn’t excelling at either. I’ve shared your videos with him but I fear he may have to make a choice between the two, especially if he wants to see faster improvements. Also, at his age I’m not sure it’s particularly healthy to do so much volume across two different sports.
A 14 year old cross country runner probably has a metabolism through the roof so may be struggling to eat enough to recover from all that work and see progress with the weightlifting. Obviously can take many years of training to be able to tolerate higher volumes which most 14 year olds haven’t had the chance to accumulate. This is where I think the whole compromise part of ‘hybrid training’ comes in - if progress/improvement is most important probably best to focus more on one discipline, if he enjoys both and isn’t too worried about getting significantly better fast, sounds like he could keep going and just be mindful of rest/recovery. Either way he’s lucky to have a dad that’s happy to be involved and guide him through process 👊🏼
Usually because one leads to another. Running longer distances in training will give you access to the training required to run a faster 5k. But for me I got the running bug and just wanted to keep going! 😂
Great video really well put together and presented. Well done 👍
Side topic but the ability to have so many cheat meals is a great secondary benefit to being active (much to the dismay of everyone around you)
Good point, if one enjoys eating in general, it really is nice.
Haha spot on, that’s at least half the reason I work out because I’m a big foodie 😂
Since I started my marathon training a few months ago, I lost about 5 kg.. now I am at the point where I need to EAT MORE than usual to not lose even more weight (I do count calories as part of that to not have it get out of hand in either direction).. great for someone who likes food!
That was a good comprehensive video..and well done on your PB. As an older person with dodgy knees, I’ve been trying to build up stamina by walking faster( ok on the flat).. and occasionally breaking into a short jog..I’ve started experimenting with a pulse oximetry ( Kinetik) which gives your blood oxygen level and pulse. It’s interesting. I know medics use this on something called the 6 minute test . Just wondered if any runners ever use this little device?
I reset my ultra training because I kept getting injured by doing a bunch of zone 2 exclusively for a month. 10 hours a week, pure zone 2. After the month I started varying the runs a bit, added in strides, 1 vo2max hill session and some faster runs. My zone 2 times have dropped by a minute per mile already and I feel much better.
My runs are exactly the same minus the weather, same route for 2 hours at a time to see cardiac drift. My cardiac drift now is zero for 2 hours. It is pretty cool to see results. If you are seeing cardiac drift after a long z2 training block my assumption would be that you aren’t hydrating properly during the run and the dehydration is causing the drift.
Hi Andrew! Loved the video!
I used the same calculator as you, and noticed you said your "top limit of Zone 2" was the top HR for the "Aerobic Zone".
Mine is quite similar, but my watch suggests Zone 2 (which it calls Weight Control) is only 113-132!
Would you say Zone 2 should be anything within the Aerobic zone? Thanks!
Thanks 👍🏼 Yeah I would, sounds like it’s estimating the top of your zone 2 to be that higher number and staying anywhere within zone 2 would be what I would call ‘the aerobic zone’. Above this then increasing amounts of energy would be produced by anaerobic respiration until you eventually had to stop (hit your lactate threshold) and below this is likely too low a stimulus to have any noticeable benefit for your fitness/endurance
What equipment do you use to track your zones? I currently use a myzone heart rate monitor and a garmin watch
Great video, thanks!
I’m trying this, but often my HR goes wild after a few km… 😬
😂 I know the feeling, keep pushing friend!
Great PB! I love seeing these kinds of videos b/c heart rate training can often feel like benefits aren’t being seen unless I compare my heart rate at faster paces. Currently I try to do 180-360 minutes a week spread out over 4 days. What sort of frequency and duration do you settle on to get results?
Three workouts a week, 3 runs, 3 sessions and 1 core workout if you have time 1 parkrun, so 7 and a half.
I've found that low heart rate training doesn't work for me. It's great for running long distances, but it just makes me good at running slowly
Fair enough. I dont think zone 2 training by itself will make anyone other than a beginner runner faster but it acts as a springboard, giving you a strong base and making those faster paces more accessible through additional higher intensity workouts.
The problem with MAF - For me, if I use a MAF of 180-age that gives me an upper heart rate of 119 (I’m 61). My max HR is around 174. If I run with 119 as an upper limit at my normal easy pace of 9:30/mile, my HR will stay well under the 119 limit for the first 2 miles, after which I have to start slowing down significantly to a very slow (for me) 11 or 12 min/mile pace.
My current 5K pace is 6:45/mile. My normal easy pace is already almost 3 mins/mile slower than my 5K pace. 9:30/mile pace feels very relaxed and easy as you’d expect for a 21 min 5K runner. 11 or 12 min pace is too slow as I’m reduced to an awkward, slow shuffle. At my easy 9:30 pace my HR stabilises around 125 which is still only 72% of my max HR. Distance running is more about training your muscles, which is where the aerobic metabolism occurs. This is why I prefer pace over heart rate. If you train by HR you have to run too hard at the start of your run to get in zone. Then you have to run too slow to stay in that zone later on in the run.
I think you’re a great example of where these ‘catch all’ equations don’t work and are really only designed for 20-40 year olds.
I imagine if you worked out your HR zones based off your actual measured max Hr of 174 you’d get a more realistic upper limit of zone 2.
But for more experienced runners like yourself I think pacing/rate of perceived exertion is a viable alternative.
I think low heart rate zones are a great guide for the new/intermediate runner as it gives us a hard upper limit which allows for more consistent and repeatable low intensity training.
@@AndrewRussellFitness You are so right Andrew. I was forgetting that beginners tend to run too quickly, and their heart rate tends to shoot right up as soon as they start moving. For them, using HR will teach them how to actually run easy. Many will need to run/walk.
Congratulations on the new PB. You’re close to winning Parkruns with that time, if not already there.
@@AndrewRussellFitness Hi, you are right. I am 55 and my Max HR is now about 188 (it was about 192 when I was bike racing in my 40's, I am now a runner) yet the formula says 165. When I have had an easy few months, MHR creeps up 2-4 beats, when I am fit, it drops back down.
Testing your max HR is indeed VERY VERY hard though - most people never get to within 5 bmp of it even when doing a very intense interval session.
I found the best way was to do a 2x20 interval session on a wattbike (20 mins at 320W, 5 mins break, 20 mins at 320W) and then sprint for the last 30 seconds. Your HR will creep up to just below MHR after 35-39 mins and the sprint pushes it over the edge. You will feel like you want to die. Not recommended unless you are confident in your heart health.
Max HR is very personal. Us "older" bike racers used to frequently compare MHR and it varied widely yet we all competed at the same level.
Great video BTW - I suffer from the curse of hating slow running, and usually settle in for 5min/km for my runs whereas my 10k pace is 4:15.
I must try harder to slow down.
One thing you didn't mention though - Zone 2 only really works if you do it A LOT. 3 hours a week isn't going to work - you really need to be doing 5+. For the Marathon, I was doing 7-8 hours per week.
Throw in 1 or 2 intervals a week, and you will be on fire!
You seem to a heart age of fit 40'45 year old.
very informative video, I am planning to reset my training program as well, to focus on longevity and to improve my PBs.
I have been running for 6years already and completed lots of ultras, but I cannot see any major improvements to my speed. Thanks for this video as this will help me reset my training program. Keep it up👍
Great Vid
4:26 Please check your numbers. It does matter if you have 45 or 160 meters of elevation within your run.
I am also trying to run in zone 2. For me that currently means around 6/km pace.
There is much about hitting a cadence of 180 spm. Hovever I find that difficult at this pace and also it doesn’t feel very natural.
What is your experience in terms of cadence vs. pace?
Thanks!
It’s something most of us could work on. Inevitably as you run faster your cadence improves and I note my cadence at race paces tends to be comfortably over 170 whereas slower training runs it’s mid to high 160s. I think aiming for the 180 figure as a target is useful as keep you focused on aspiring towards good form (ankle/knee/hip all in line during each stride during ground contact) but appreciating at our slower amateur training paces 180spm might be unrealistic
I have never taken running training seriously before now. I always just go out and run without looking at heart rate or distance. I am now trying to stay in zone 2, but struggling. Today my run was only 33% in zone 2, and that’s the best I’ve ever done. I can hold hold a conversation in my zone 4, but that could be from military training. My Apple Watch and my new garmin watch say my zone 2 is about 135ish, but using your calculations it’s about 150. Which one should I use, and does riding a bike in zone 2 give me the same benefit? Thank you
If your calculations are based on your own actually measured max HR, I would use that 👍🏼 Apple Watch is likely just going off your age and then estimating HR zones
@@AndrewRussellFitness thanks!
My 14 year old son is on the school’s cross country team and has a personal trainer for weight lifting. Unsurprisingly, he isn’t excelling at either. I’ve shared your videos with him but I fear he may have to make a choice between the two, especially if he wants to see faster improvements. Also, at his age I’m not sure it’s particularly healthy to do so much volume across two different sports.
A 14 year old cross country runner probably has a metabolism through the roof so may be struggling to eat enough to recover from all that work and see progress with the weightlifting. Obviously can take many years of training to be able to tolerate higher volumes which most 14 year olds haven’t had the chance to accumulate. This is where I think the whole compromise part of ‘hybrid training’ comes in - if progress/improvement is most important probably best to focus more on one discipline, if he enjoys both and isn’t too worried about getting significantly better fast, sounds like he could keep going and just be mindful of rest/recovery. Either way he’s lucky to have a dad that’s happy to be involved and guide him through process 👊🏼
Why is there a tendancy for every runner to just run longer and longer distances.... Why not keep working your 5k PB down? Why not train for a mile?
Usually because one leads to another. Running longer distances in training will give you access to the training required to run a faster 5k. But for me I got the running bug and just wanted to keep going! 😂
@@AndrewRussellFitness Its grandpa style. I understand base building but dont forget to be fast!
You INVEST in Aroebic base to MAXIMIZE Anaerobic workouts which equals to bigger tanks for longer, higher thresholds
@@jt5938 Makes sense.