3 key sessions: 6:26 Threshold Intervals: These involve breaking up the threshold effort into intervals, such as 5x2K or 4x3K. This allows for brief recovery periods between intervals, helping to control effort and maintain the threshold zone without exceeding it. 7:29 Sustained Tempo Run: This is a continuous run typically lasting from 20 minutes to 45 minutes. The goal is to start at a manageable pace and maintain it within the threshold zone, ensuring not to start too fast to avoid exceeding the threshold. 8:17 Progressive Run: This involves starting at a slower pace and gradually increasing the pace throughout the run, aiming to reach the threshold zone by about 60-70% of the total distance. This method is particularly useful for beginners to establish their threshold pace and maximize time in the threshold zone.
My favourite video is of Stephen casually jogging through a park in Ireland with a selfie stick and it's only when he zips pasts a mother pushing a pram that you realise the incredible 3min per km pace he is doing. Some talent. Edit: like this 10:37 😅
Most valuable lesson I have learned from Stephen is not to run threshold too hard. Dont forget Z3 is a range not an absolute number. I used to start threshold at the very top end. As a result as the workout progressed I was creeping into Z4. So you want to allow for cardiac drift. Start low in Z3 and maybe push higher later. For me this realisation made a huge difference in the quality of my threshold sessions.
Surely that depends on number and time of your reps during your intervals. I'm sure it won't do you any harm, can always add time to your future reps@@Yourstylefirst
Thanks Stephen. Always appreciate your content. I've been real stuck lately, just plateuing from a fitness perspective. I feel like I do a good job with my threshold runs, but for some reason I'm just not progressing. Maybe need a little more variety.
Thanks a lot! Do you agree that threshold runs are also a good indicator to know if you can sustain your goal marathon pace for 42K? Looking back at the marathons that went well, in those my HR was below tnreshold HR (looks like we have more or the same 163) the first 25K. And those where I hit the wall my HR went above threshold HR much earlier, at 15K. So a good test it seems is if can you sustain that pace for 25K under or at your threshold HR.
Threshold HR is normally the HR you can sustain for 60 mins.. so you'd never run a marathon anywhere near that HR. Top of z2 normally for most amateurs / bottom of 3 maybe
Thanks a lot for your insight, Stephen! Appreciate all your valuable input. I have a question - if I do fartlek, the ‘On’ effort is preferably threshold or vo2max? Tq.
I just went out this morning hoping to run threshold, since I still don't know my zones. Ran 10k almost at HM pace and HR spiked up to 190 of 205. I never felt the lactic acid pains, but I know I shouldn't have gone out so hard. I think progressive is best for me...works a treat in long runs.
stephen nice video, in my opinion the most beautiful surroundings and nature of the Engadin valley. I'm interested in what your advice would be on how to add and gain as smartly and quickly as possible. given that I skipped interval training for 4 weeks and only did runs with final accelerations, as I was coming back after a 10-day break due to the flu, now that I feel like I've come back to myself, I want to smartly get back up to speed.
What an amazing location to be able to train at! It would be hard not to run too fast/effort the first week due to it being such a "happy place". I might even forget to put my shoes on leaving the front door. Let's GO!
3 key sessions:
6:26 Threshold Intervals: These involve breaking up the threshold effort into intervals, such as 5x2K or 4x3K. This allows for brief recovery periods between intervals, helping to control effort and maintain the threshold zone without exceeding it.
7:29 Sustained Tempo Run: This is a continuous run typically lasting from 20 minutes to 45 minutes. The goal is to start at a manageable pace and maintain it within the threshold zone, ensuring not to start too fast to avoid exceeding the threshold.
8:17 Progressive Run: This involves starting at a slower pace and gradually increasing the pace throughout the run, aiming to reach the threshold zone by about 60-70% of the total distance. This method is particularly useful for beginners to establish their threshold pace and maximize time in the threshold zone.
Stephen just casually cruises at 4,19 per km in zone 1... This video is not relatable AT ALL 😀
The guy has 75k miles in his legs...
That's my interval speed 😅
Yesterday I did 1km repeats at 4:10😂
He’s not saying everyone should be doing his speed. He’s talking about heart rate. Speed is relative. You’ve missed the point of this video
My favourite video is of Stephen casually jogging through a park in Ireland with a selfie stick and it's only when he zips pasts a mother pushing a pram that you realise the incredible 3min per km pace he is doing. Some talent. Edit: like this 10:37 😅
Most valuable lesson I have learned from Stephen is not to run threshold too hard. Dont forget Z3 is a range not an absolute number. I used to start threshold at the very top end. As a result as the workout progressed I was creeping into Z4. So you want to allow for cardiac drift. Start low in Z3 and maybe push higher later. For me this realisation made a huge difference in the quality of my threshold sessions.
And that's a very good point you bring up. Threshold is the curve between LT1 and LT2 not at max steady state or LT2 . 👏
Would it be as effective to do 2x2mins at sub threshold in warmup, or better to add more reps in workout?
Surely that depends on number and time of your reps during your intervals. I'm sure it won't do you any harm, can always add time to your future reps@@Yourstylefirst
Big fan! Thanks for your consistent effort in giving back to the sport we all love.
Why are you talking about zone 3?! My Garmin says treshold is zone 4-5. I have been training very wrong otherwise 😮
Your'e probably using a different zone model. I believe Stephen's using a 6 zone model which (I believe) is kind of the 'industry norm' now.
Hey Stephen
I thought it was you, I just saw you at the lake
💪🤙
Haha nice
@@stephenscullion262hello sir
Caffeine dope free
Please reply
Thanks Stephen. Always appreciate your content. I've been real stuck lately, just plateuing from a fitness perspective. I feel like I do a good job with my threshold runs, but for some reason I'm just not progressing. Maybe need a little more variety.
Always insightful. Thank you Stephen
Cheers for a great explanation Stephen. Your z2 and LT HR are almost identical to mine, so that was helpful.
(Albeit much faster pace 😅)
Thanks a lot! Do you agree that threshold runs are also a good indicator to know if you can sustain your goal marathon pace for 42K? Looking back at the marathons that went well, in those my HR was below tnreshold HR (looks like we have more or the same 163) the first 25K. And those where I hit the wall my HR went above threshold HR much earlier, at 15K. So a good test it seems is if can you sustain that pace for 25K under or at your threshold HR.
Threshold HR is normally the HR you can sustain for 60 mins.. so you'd never run a marathon anywhere near that HR. Top of z2 normally for most amateurs / bottom of 3 maybe
Very insightful Stephen. I always thought threshold is at Z4
It is
Thanks a lot for your insight, Stephen! Appreciate all your valuable input. I have a question - if I do fartlek, the ‘On’ effort is preferably threshold or vo2max? Tq.
Great video, as usual❤
Man. Your zones are top notch! Years!!!!! Of hard ass work
I just went out this morning hoping to run threshold, since I still don't know my zones. Ran 10k almost at HM pace and HR spiked up to 190 of 205. I never felt the lactic acid pains, but I know I shouldn't have gone out so hard. I think progressive is best for me...works a treat in long runs.
what is your estimated max hr ?
Great video. Great title. Informative. No hype. Just good education. Easy to forward/share with friends. Cheers Tom🍻
stephen nice video, in my opinion the most beautiful surroundings and nature of the Engadin valley. I'm interested in what your advice would be on how to add and gain as smartly and quickly as possible. given that I skipped interval training for 4 weeks and only did runs with final accelerations, as I was coming back after a 10-day break due to the flu, now that I feel like I've come back to myself, I want to smartly get back up to speed.
What an amazing location to be able to train at! It would be hard not to run too fast/effort the first week due to it being such a "happy place". I might even forget to put my shoes on leaving the front door. Let's GO!
Where is this beautiful place with alps and mountains you are running? 😊
Progressive style is usually the best. Simple, safe, enjoyable😊.
Love it - always learning and open to new training ideas thank you 😊
Great inspiration! Thank you!
Good guess re too fast on the tempos.
Never stop those great videos! Thx! Greetz from Austria! 🙂
Your channel is a blessing
Sir please suggest me to break 1500m sub 3:50 plz suggest any workout something like that. Love from India
That's an impressive time already! Keep up the good work 👍