Відео

A correction (but I think it was just a mistake when recording) It's oxygen + glycogen = ATP, not oxygen + fat

This is why MAF works. The age calculation is kind of weird for trained runners but you can always bump it up (or not). Slow running takes patience but gets results.

You look like Gordon Ramsey if he was a runner build

Hey, i am tryining out keto right now. i am coming from a high carb diet in 10 years endurance sport (MTB/ Running / Roadbiking) i think iam quite good trained with an ftp of 330w (78Kg) and a 5k PR of 18 minutes. can i start directly with keto cycling or do i have to stay strictly keto for 4 weeks? intervals are getting hard without any carbs. should i measure my ketosis or what would you recommend starting with? my goal is to reset my body and get a bit more into fat burning again. my high carb addiction was crazy and i am feeling so much better during the day without carbs.

Can you add a French translation? In another video about using lactate pro 2 there is a French translation.

I have a question, maybe someone will know. I have been training running for 20 years without a break, gym, cross fit, martial arts. And recently I did such a workout at the gym with lactate measurement: 12 rounds: * 400m [16km/h] [I did not change the speed] * 7 pull ups * 24 push ups * 10 dips I will add that I did the first 8 rounds with a 5kg vest, from the 9th round I trained without a vest. I did a warm-up of 1.6km of progressive running, then 4x 100m, then 2 circuits of 10x reverse lunges, 10x sit-ups, 10x push ups. I rested for a while and measured the first lactate measurement before the first 400m 4.2mmol/L Then after the first 400m: 4.0mmol/L then after the fourth 400m: 6.5mmol/L then after the eighth 400m: 12.0mmol/L and now I trained the last 4 without a vest lactate after the twelfth 400m: 7.8mmol/L What does it mean that with the vest I had up to 12.0mmol/L, and without the vest it dropped to 7.8mmol/L. If I didn't take off the 5kg vest, after the twelfth 400m, I would have a lactate of maybe 18mmol/L? For example, do I reach 12mmol/L and then I should stop training? And is it normal that after a not very intensive warm-up I had lactate of 4.2mmol/L, or is it much lower then? How is it, I started training with high lactate. I use Lactate pro 2

All my runs are lung runs

The human body wasn't designed for long distance running. We are walkers and sprinters and this is the way we should also exercise. Long distance running puts you at risk for AFIB.

Only applies to elithe athletes, dont waste your time

How would a 30 min effort show me what pace I can run at for 3-4 hours 😅

I like your idea VT1 is about 2 mmol /L one should train at LT+ 1 = 3mmol/L and we know that VT2 is 4 mmol/L ... Just make sure nobody is diabetic because at rest theit Lactate is about 2mmol/L

Tendinitis.

Easy-peasy marathon time: 4 hours Goal marathon time for next march: 3 hours 20 minutes After watching your video, even though helpful: I'm not going to make 3 hours 55 my new goal.

The point about outcome fixation vs focus is super interesting-it's such an easy trap to fall into. We've been working on an app that help athletes stay mentally connected to the process-especially around race visualization and post-training reflection. Would love to explore a collab-mind if I email you?

thank you for the section on pacing. 50K coming up in April. Just want to finish without dying!

Okay let's get cut to the chase & be 100% clear.... making a comparison of training ONLY 1 month, with that absolute FORTRESS built biologically from a lifetime of training.... frankly is idiotic in the extreme

This Is such an old video and I’m so glad I found it!!!!

Thanks for sharing. Re gold Coast. Could it be you already ran a great half in Wellington? Most can't back up again to run well. You ran a Pb that was your gains from the block you did. That's why you couldn't run another pb at gcoast. Still fantastic run at gcoast in both races.

I could only last about a minute and a half into the video. Half marathon performance is based on your lactate threshold. You will not get good times by only doing easy runs. In fact you should do as much threshold (or slightly slower) running as possible, and your easy runs should only be easy enough to be able to do the threshold sessions. A lot of people are lazy though, so they want to have an excuse to run slow easy runs, because they are afraid of the "pain" of running at threshold pace. They are susceptible to massage's like yours.

Why does you voice seem to like have little cracks in it, like it's computer generated? 😂😂 I know it isn't, but it's got this weird computer like crack every couple seconds in it.

165 beats per minute seems really low. I can maintain an average in the 190s for a full marathon. Does he have a really low max heart rate?

Is running fast useful outside sport?

Hi Doc, how can I get one for myself.

You're a joke, "trainer." If someone is capable of running 1:26 half marathon, then it DOES NOT NEED YOU.

Love the info bro How long do you need to running at this rate pace to see benefits And what's the basic minimum amount of weekly milage to see this as well

way to fast to follow

In your step tests and your workouts how long are the breaks you are taking to do the lactate testing?

I tried looking at your zone system and have a little confusion with your calculator, the instruction says I need to note the average HR in the final 20 minutes of the test, but the calculator instructs to input the "peak 20min HR". so, is the 100% LT HR (upper limit Z4) really the peak HR or the average HR of 20min test? thanks!

This is so off from cycling, cause if we do what’s called FatMAX output we do whatever what when it’s steadyli on a 1.3-1.7 nothing higher then 1.7 cause then u start changing to a tempo Burn where u burn more carbs, but over multiple hours this number will change. But that’s not enough training then u need a Z3 where its from 2.1-3.7 which is one of the biggest you got, then there’s threshold Z4 around 3.8-4.8 and that’s a LT2 while fatmax is an LT1 if you train those to with other trainings like sprint and even lower zone some z3 and exc u would lift everything slowly so over a year u could go from let’s say 200 watt fatmax LT1 to a 209LT1 while you LT2 is from 280 and now it’s 293LT2 which I sent anything bad, but I also know your running watts isn’t same as cycling watts

FWIW ... It is a big help to have an assistant and to have everything set out in an organized way. The process can be a bit fiddly -- dealing with the wiping, handling the strips, waiting for the results, getting set up for the next reading. And at the higher effort stages, this can be challenging and you are more likely to screw up, messing up your results. With an assistant, it's just wipe, stick, wipe, blot and off you go, leaving the busy work to your helper.

Love your videos Dr! i'm looking to deepen my understanding of running training philosophies and would love to know if there are any books you'd recommend for learning more about this. I already have a strong base of knowledge however really want to delve deeper into the sports science involved with fitness. Keep up the great work!

In the step wise curve test what would the stryd percentage of CP be for each zone? E.g. Step 1 is 88% step 2 is 90% etc

Are these the same as Glucose meters?

Just ordered my lactate meter 😅 The protocols are pure gold. Thanks for having this content free

Hey mate, are you still following the same diet approach after 4 years?

Loved this video!!

Nice video with interesting tips. I attempted sub-3 marathon three times in the last four years but always hit the "marathon wall" after 30k and had to slow down in the last third of the course, finishing between 3:05 - 3:07 ;-( It felt like my legs became incredibly heavy after the 30k or 33k mark. In the last attempt my choice of shoes was also a factor, my shoes were too small and I lost one big toenail, luckily it has grown back after 6 months. I want to try again in May 2025 in Helsinki, let us see if the long run workouts at marathon pace will make a difference ;-)

Interesting thoughts, that marathon zone three is where I am on long bike-rides hitting very long climbs. I often do a 25 minute zone 3 hill on 2,5 hour rides. It is hard, but I do recover from it in the 10 minute decline after that hill.

I've used Dr Wills 13week marathon race plan for my first and 2nd marathons (44yo). 2:56 and 2:58 - will be doing Boston in April. I cannot recommend it highly enough.

Great advice! I'm 33 and and I started running 10k's a few months ago. I ran 444 miles in 68 runs over the last two and a half months. My fastest 10k was 47 minutes and my fastest half marathon was 1 hour 46 minutes, but most 10k runs were about 57 minutes. I want to run a sub-4 hour marathon in the spring 🏃

"Wow, I never realized the importance of using seven zones for running until watching this video! The breakdown of each zone and how it can improve performance is eye-opening. Thanks for the valuable insights!"

Best thing was when running watches weren't around when you run with someone you had a normal conversation about life who honestly cares what zone other people are running in .

Sad face. My 10k is 43k. I got no chance

33 is yak pace

I can tell that you'll love Reebok Floatride Run Fast Pro. Too bad Reebok's Floatride series see no continuation except for the daily trainers.

Great video. Keep it up.

Great vid man, what do you think abt the 30 min threshold field test to determine your lthr?

Hey Dr Will good video! So your saying if I’m doing long run 16-18 miles and at end my Garmin says 149 average heart rate and it’s mostly in zone 3 green zone it’s ok if I’m trying run zone 2? As long as effort feels fine

Cool, easier and better and faster training, so more time and energy to go mountain biking. Win win

You can’t just use the zones in garmin out of the box. They must be customized based on RHR, Max HR, LT… so you can determine heart rate reserve.