Always really helpful and reassuring to hear the pros reinforcing the idea of running slow 80% of the time. It’s a tough concept to swallow for a lot of us who grew up with the “no pain, no gain” mentality, so hearing from successful athletes really drives the point home. I’m going to share this video with all of the people who won’t take my word for it alone.
Mark Allen is a good reference point. Training at specific heart rate. Becoming so efficient at that HR that his speed would need to increase to reach target HR. Race pace was 5.15 min/mile for the marathon in the Ironman. He was a proponent of the all out method but trained by HR and won 6 Ironman world championships.
"Thanks for getting the channel up and running"... well thank YOU rich for doing all the running! AND cycling! AND swimming! AAAAAAND editing! Great work!
i've been running mostly zone 2(tons of it on feet and cycling) since january and in these 9 months my zone 2 casual run went from 12:30 min per mile to about 9:40 min just recently. There is a day of zone 4 and a day of some zone 5 short sprints. I train 5-6 days a week
This is so enlightening. I just did my first 'slow' run, and it felt very good! Of course it makes sense. I run on trails, and so my ego gets annoyed when runners pass me, even though I'm intentionally slow running. 😅 I bet if I drop the ego, I'll run with better posture/form because I'm just enjoying the ride 😎
The best advice we can get to improve in the long run without getting injured. Many thanks from a French amateur runner who's trying to Keep healthy with your tips.👌
Thanks. I have actually been running slow and then racing fast for quite a long time now and it gives me a bit more confidence to know that a pro is doing it as well :]
Yeah this isn't anything new. 80/20 or polarizing running call it what you like but it builds aerobic endurance and that allows you to run faster for longer. People forget even a 5K race is aerobic and being able to clear your lactic acid at faster paces takes lots of training and most of it should be of an easy variety. Personally I find running easy sometimes quite hard - it differs on how much training I've had so sometimes revert to easy 'percieved exertion' instead - maybe a cheat but it means I can get runs done when I'm fatigued otherwise I would be walking everywhere!
Richard via personal experience I can confirm that mostly running ''easy'' will make you faster. I set a good 5k and 10k pb by almost just running slowly for about 2 months.
That’s music to my ears Richard. I run 3 times a week and in my head I always wanted to beat my previous session ie my average pace must be quicker. It’s nice to be told by a pro that running slow is 👌
Great talk! I’ve been a triathlete for ten yrs. But it took getting older and tired to finally take this important lesson to heart. The 80/20 intensity model for working out is a vital one to avoid injury and overall fatigue/overtraining. Last yr at 50yrs of age and good coaching with these principles in mind I had PR’s in both 70.3 and IM distances that allowed for qualified slots for both championships distances. It’s too bad it took me this long to figure it out but now I’m that more enthusiastic to share to others.
Nice video. I'm a marathoner, and I've known to go easier on my longer runs. But this year, I noticed Joshua Cheptegei has a workout where he runs very slow for one hour and goes SIX miles! For the world champion 10,000m man, 10 min per mile must feel horribly slow! But I figured there must be something to it. I incorporated it into my weekly routine, a six-mile run at a 10-min pace. It's a great way to log miles while also allowing your muscles to recover. These slow runs truly do help with speed!
Absolutely agree, it's not helpful to quote absolute speeds. Would be better to talk in terms of a percentage of something meaningful like the pace one can maintain for 400 metres, or 5 km or whatever
@@malcolmfarrelle8591 he does actually refer to a "percentage of something usefull" numerous times in the video with that something being his heart rate, which is a value that you can very easily translate that your own running, and much more usefull value than percentage of top speed over a 5k for example.
Not by choice, but due to Covid-19 the only track accessible to me was closed since Mar 2020. 7 mths down the road, zero track works/intervals and 90% of my runs are easy runs due to no races. Then last week attempt to do a 5K TT and had a new PB that had stayed unbroken for 3 yrs. How is that possible when I have not even ran that pace even for a minute for the last 7 mths. But it is what it is. Thank you for the sound advice coming from someone as talented as you. I will keep on reminding myself to run slower in order to race faster.
I understand you... I was running 35s-36s 10k without forcing too much, PB was 34:50. Now I cant even touch a low 38, I even virtually raced 21k below that pace in june lol
I figured this out half year ago and its my secret weapon now... I try and tell others but they dont want to listen because strava is such a competition
Maaan thank you so much for this video! Finally someone explains what "easy runs" are. I am confused with this term. Lots of people on the internet just say/write "do lots of easy runs" and noone explains what they are. From what you explain, those famous 'easy runs' are in fact not 'easy' but 'extremely easy, so that it is even hard to be that slow'. I've been running way too fast and now I know I need to slow down to this pace of shame to be better. Once again - thank you!
Well said, great video. I´m running 80/20 easy/hard for last 2 months and improving my time from 70m on 10k to 60m on the same distance..with 130HR. so that really helps to build a better performance and the basic form!
Yo bro! I am having the same problem you do.. i had 5min/km pace and it felt so easy to get it, but i dont know why my pace is getting slow lately, around 6-7min/km
Thank you for this. I´m young triathlete. When my coach was trying to explain to me, I wasn´t listening to him, but now you made it really clear for me.
If it's just this one thing then disregard what I'm about to tell you, but if this is happening regularly, you may want to consider changing coaches: when I was in flight school, the instructor I most enjoyed flying with was the one I learned the least from, and the one I hated flying with pushed me the hardest. Certain student personality types need certain teacher personality types. Just a thought.
@@wilfdarr Yes, you may be right in this. We have got a really good relationship w my coach. Sometimes it is not awesome, but it's good. But it was just my fault, that I didn't listen to him and I was being stubborn. It was like a year ago and I was running all of my easy runs harder than I really should. And than I wasn't really fresh on our main, fast running workouts. He explained it to me, but I was like nah I'm gonna run it little bit faster and I'm gonna get better faster. But I just needed time to understand it. To try it and understand it on my own training process. And my coach is really great, experienced and he's making our training process fun. There are soo many things, that I need to learn and hopefuly I will learn from him, I just need to be less stubborn sometimes.😅 And thanks for your reply.
Hi .i did see one one of your videos a few weeks ago without knowing who u were.Today,utube advised me seeing your 5kms run under 14 mns.What i did.So first of all congrats,very impressive.impressive Time of course but your powerful position too:everithing is in place!!!And now ,after a research i know who is this person with his orange jersey and fluo yellow socks that runs like a beast!!!Secondly wanted to tell you it is always a pleasure to see people like you sharing expérience,advices,feelings,explanations.Tx for that.You furthermore do it with the greatest simplicity as possible which is for me a so great quality.Another point is that i can understand your whole english accent and so i understand all what you say:As a French,it is super!!!!Concerning this video,very interesting to see your proceedings to reduce some training speed to run faster when you need this energy.I find this nearly philosophic (even if i know it is scientific...)Considering this ,sure your advices can be followed...It is really a pleasure to discover a tube page with a guy like you. one subscriber more..Cheers from France and tx again PS:you are a machine😉Respect!
This has always been my philosophy. I don't do races. My exercise is for physical and mental health. It's also a meditative practice of mindfulness. I'm often running to get that sense of relaxation and immersion with the natural world. This is why I preferably run barefoot and shirtless in natural areas. It's also why I'll sometimes run slow while breathing slowly, with my awareness centered in my breathing. But for heart rate variability and lung capacity, I mix it up with some HIIT as wind sprints and occasionally running at a fast speed. I mostly enjoy my relaxing meditative jogs, though, because they make me feel good.
Since I started following you, I'm learning to appreciate slow outings and little by little, I'm starting to see the results. Happy end to the season to you and Rachel 🤙
Since I cant follow on my HR properly during runs or swims I invented a really long sentence (around 10 words) so that i takes all my air out. If i can say it without gasping im in Zone 2. Then - huge improvements on my swims and my runs! It is weird at the beginning to swim so slowly but the tempo grows with time and you have plenty of time to focus on technique (same applies to running). The technique grows with your tempo. Totally win win
Really liked the video Richard. The channel is really helpful. I am a young triathlete myself and I find these videos immensely valuable. Would love to see more tutorial/ tip based videos
Thanks for the Tip. Whould really love it if you talked about the mental side of the sport. As a younger athlete i find it quite difficult to combinde the side of pushing myself with specific goals and the side of just enjoying the sport, which is also necessary in order to stay motivated in the long term.
Maybe I can help. I'm almost 40, and the one thing you'll eventually realize is “the training you miss today you never get back”. The sooner you realize that the sooner every day becomes an opportunity instead of a burden. You have an opportunity today you will never get again.
Allways had a hard time improving my run. Then i bought a program, with a speed/tempo day, and easy day and a long slow run day. At first it bothered me, but just a few weeks in and i feel strong as a lion, and i havent been as sharp and fast as i am now. Seeing this really just makes it all the more clear. Great tip!
I'm not an expert on this subject but when I was 13 yrs old back in 1984 I was the 6th fastest runner in my school. I started jogging to school and back every day at a slowish pace and a few months later we had a sports day. I came 3rd in the 100m sprint. I even beat my best friend who was a very fast runner. Years later when I turned 40 I started running again and I was struggling until I slowed my pace down. I then started enjoying my runs and seemed to become fitter and fitter. By my mid 40s I was jogging, cycling, stair walking and trampolining every day. It always seemed that the more I paced myself the fitter I became. Its still true now in my early 50s.
As a Strava follower I admire you for speaking the truth and showing it. You seem to run slow “8 minute” pace on easy days yet hammer some solid sessions on the roads. Your training leading up to that 10k is an example. I’m not as fast as you but I definitely take my easy days faster than I should.
fantastic video. since i started run, i was struggling, because my sprinter foundation didnt allow me to run slow, so i ran 10 min and i was already done :D now i run 10km+ and after run session im full of energy and i`m happy. Thank you Richard and hope you`re feeling good
You can also just walk! Especially if it's uphill. Infact I'd like to bet that walking with short sprints would be more beneficial than either slow OR fast running. Walking with 30 second sprints (zone 4 if you want an easier day) every 2-3 minutes.
I started MAF training a month ago and actually enjoy running for the first time in my life. My sleep has improved and my waistline has shrunk from using bf as my fuel. Even though i run a 5k in 44 minutes...lol I know I will improve over time.
I agree. Training efficiently doesn't mean training always hard, quite the contrary, indeed. 70-80% of my miles are in zone 2 (between 60-75% of my max heart rate: best around 70%), 5-10% of my miles are in zone 4, 10-15% of my miles are in zone 5 and 5-15% are in zone 3 (percentage varies depending on the proximity of my training to a race, when I tend to spend more time in zone 3 and 4 to find a suitable race pace)
It's so weird this video came up on my UA-cam today, this morning I was out on an easy run for about 40 mins and all I could think about was what I would explain in a presentation about easy running. The script I came up with in my head was almost identical to the content of your video. The only extra stuff I went into in my running daydream was explaining the physiology science of why easy running improves your fast running - maybe you could make a video about this. I've only recently started doing mostly easy running training (for exactly the same reasons you mentioned at the beginning). I used to run hard, like racing, in all my training. I'd say from just a short period of consistent easy running, I've seen a bigger improvement in my running. Slow and fast running feels noticeably easier and the low heart rate I'm able to maintain is quite amazing. I'm also a big fan of HR based training and have been doing it for the past 15 years since I got my first HR/GPS watch.
Thanks, I also learned that running easy generates more benefits than running moderate every day, after suffering a lot in my early years of running. It is a hard lesson at times, I hope that many people apply this in their training and avoid suffering and train better. Thanks for the content in general.
Hi Richard. Super great video and advice. Loving the channel. This technique has completly transformed my running and performance.I’m really enjoying my training now. I’m able to keep the mileage going and not over stressing.many thanks.keep the great vids going.
Thank you Richard, great to have always at hand this video as a remember to trust and have confidence on the long term training. Best wishes for you an Rachel on these diferent year. Regards!
There is a very specific physiological reason for the train slow run fast protocol. And you are completely right that there is a dominant misconception about training fundamentals. Adaptation can be achieved by just going into ones lower training zone, and this will also cause "fat adaptation " , vastly improving aerobic fitness, and race pace. Rest is also critical. We improve through recovery from training .
very good topic , it shows us the way to improve, sounds quiet logical if we think about it : it saves energy for races and speed sessions so thank you and keep up the good work!!vive la France!!
I run with a target heart rate of 130 to 140 most of the time at age 73 for runs of 5-10 miles. My longer runs are 15 miles soon to become 20 miles as the weather cools from 45C to 20C here in the Southern Nevada desert. Track work is rare for me now that our track is locked most of the time.
Thank you for share with all of us how is the real training of a professional. It was hard to believe you run so slow that much of the time and manage to run under 3 min/km on the race!! How about any video telling us how you managed to start swimming at 16 and be on the TOP of triathlon?? :)
Thank you for posting this!! Got injured over the summer from the self isolation pushing hard every single day on my runs and still recovering from heel pain. I am going to start to take it slow whenever I run and cycle some more. All my races have been cancelled and pushed to next year while still dealing with pesky heal pain so I’m not caring too much on speed right now but this is great information! I really want to take charge and prevent any future injuries.
Great video Richard, there is hope for me yet as all my runs are slow runs at this stage comparing to yours but i know it is all relative to age fitness etc, so i get the concept, it really motivates me and probably others to keep running even when we are only beginners...
Only watched one video on breathing and I have to say I’m hooked . Very informative and seems logical all your advice. I will be following and trying your opinions 💪🏻🏃🏼♂️.thanks 🤩
Running slow is working for me. I've been able to increase my distances and feel stronger and more fit. My current goal is to sustain the longer distances for some time before incorporating faster workouts. Before that though I will start doing some strides after my runs a couple times a week.
Hey Kite, do you also incorporate those slow runs with hard runs/speed work or you just went all slow all the time without alternating with faster runs? thx
@@rivanskylark currently I'm mostly just keeping it slow because the distances I'm doing over the past couple months are longer than what I've done before. I have done a few quicker runs, but not many. That said, I really do need to be including some strides. I'm sort of injury prone though (i.e. older) and want to be careful.
Great video! World class PhD exercise physiologists studied this same Q studying high level endurance athletes in many sports. The conclusion was unanimously agreed that all top athletes have 3 training zones 1) green zone---easy 2) yellow zone-moderate to 75% 3) red zone-races,intervals,hill repeats & threshold excursions. All great athletes in ALL sports do only 10-15% of their training in the red zone. I've run over 100,000 miles & won 200 mile to 1/2 marathon races& in my training I instinctively have always done the 10-15% red zone regardless if I was running many 100 + mile weeks or more or less. This % is the SWEET spot for human kinetics ,neurological & physiological adaptation. Training is like a pyramid- the bigger the base the higher the apex.
@Richard Murray thanks for putting this out there as a pro athlete. I started off running only 5km park runs and would go run maybe 4 times a week, run as hard as possible, and never more than 5K. Like you say I got short term benefit and speed (down to 18 min 5k) but had very little endurance because I had no mileage in my legs. I stepped up to 10k and my body was like 'wtf!' after passing the 5k mark. For the last few months after research though, I now run the majority at my maf (180 minus age) minus an extra 5 beats too for recent illness, and it's allowed me to step up the mileage without injuries. 5min/k at 140bpm for 12k most of my runs, 50k/week roughly and trying to mix in trail runs for leg strength and started speed sessions. I do feel like my speed form is suffering though, low cadence, not kicking heels high, when I need to run fast now or maintain a high speed it just feels quite strange to my body. I guess I've just got to trust the process. Maybe I should finish the longer z2 runs with strides, rather than sticking so hard to the maf method of NEVER going above that z2 HR.
To get good at running you need to run alot. To run for hours without injury is easy at slow pace. I tried this for a month. Then when I did a faster run I killed it and it felt easy. I was shocked and so happy to be flying on the fast run.
@@pro-6655 your right, regular long slow runs made my joints tougher and stronger. To prevent injury it's important to build up slowly. Being overweight is bad for you period, and fasting is the best cure.
@@pro-6655 I find that diet helps prevent joint pain, so I mainly eat a carnivore diet. I avoid fruit, vegetables, and addictive nutrient poor processed foods that are full of vegetable seed oils, sugar and flour. Since being carnivore, I lost weight, don't get joint pain, my skin is now like a babies. In the winter lockdown I was running 7.5 miles outside most days even in the ice and snow - not bad for a 51 year old.
Hi Richard thank you for tips that made my run more effective on this video and i could preapre for triathlon race next year god blessed and more power
Wow, this describes me exactly. Im late 40's and come from a cycling background I started running regularly in the spring, made big improvements in the first couple of months and now literally no improvements at all, in fact properly a regression. I run 3-4 times a week. Every run I stupidly do in a tiny pace range. Even when I intend to run slow i find myself within a few secs per km of my other runs. And now I feel that pace is my 5k, 10k, half marathon, threshold, tempo and recovery pace, its like literally stuck and Im getting frustrated with the lack of improvement. I think its the Strava effect ( cant show my peers that I run slower than this pace or that pace).
I don't really care what my friends think, but I run with an app and I see that stupid number and I feel like I'm being lazy. This will help me give myself permission to slow it down a bit.
You are absolutely right. I notice the same, if i do a lot of LSD during a couple of weeks and then i do a test fast run, i notice the increase in speed. The only problem is this: during the test i experience again fast running is more fun than LSD (you probably know what i mean ;-), so i don't maintain it and go back to my earlier training regime of more stressed workouts, which prove to be less efficient. So it's basically a case of knowing it works better but not being able to sustain it mentally.
Dankie vir die, ek het begin draf met die Polar Flow. Ek geniet my einde vandie week stadige draf. Wonderlik om net die bevestiging te kry dat profesionele mense gebruik dit ook. Dit is my lêkkerste draf, want ek kan gesels met my vriendin.
You need to keep a balance between your easy runs and speed workouts, he is saying not to go always fast, but he isn’t saying to go always slow either. What I said it’s if you want long term improvements, if you just want to enjoy running doesn’t matter 😉
I didn’t come from an endurance background when I signed up for my first IM. After a few years doing 5 IMs I focused last winter on run only my weakness and ran 60-70 miles a week slow using Maffetone. After 14 weeks I PRed my marathon by 31 min and Boston Qualified. Hearing you share your slow pace is very helpful and humbling for me since when I was getting fitter I was running my easy stuff faster than you. Just shows I should go even slower some days than I was. Thanks for this awesome channel.
Good video! You should do a video on swimming. Like what is some one should do for swimming to improve is it base swimming? Technique? Speed work? What drills and main sets?
Wonderful video. You have provided a lot of encouragement to amateur runners willing to improve on their time trials. All other running based videos give us an inferiority complex. You have made us feel realistically hopeful. I would like to know if there's any age based target speed for amateur runners? I have heard that Bernard Lagat can give Cheptegai a run for his money though he is 46. But those are exceptions.
Hi Rich, before my morning run I watched your video, which was very interesting, so I decided to give it a go. I must say I had a great run. I ran at a pace of 5min/km. At the end of the run, I felt good. Thanks for the video.
I am alternating four different treadmill workouts, using five heart rate zones throughout the week: Used Mondays and Thursdays: 5 minutes of zone 1 30 minutes of zone 2 5 minutes of zone 1 Used Tuesdays and Fridays: 5 minutes of zone 1 15 minutes of zone 2 15 minutes of zone 3 5 minutes of zone 1 Used Wednesdays only: 5 minutes of zone 1 5 minutes of zone 2 10 minutes of zone 4 2 minutes of zone 1 3 minutes of zone 2 10 minutes of zone 4 5 minutes of zone 1 Used Saturdays only: 5 minutes of zone 1 5 minutes of zone 2 5 minutes of zone 5 2 minutes of zone 1 3 minutes of zone 2 5 minutes of zone 5 2 minutes of zone 1 3 minutes of zone 2 5 minutes of zone 5 5 minutes of zone 1 I am doing something different for the first time. I will not always run sub 8 minute miles like my body is already capable of doing. I will run faster than an 8 minute mile, but only sometimes and it seems to help that I sometimes run slower than a 12 minute mile because I get to run more days a week and that will help speed up the day when I finally do run my first sub 7 minute mile. I tried running at sub 6 minute mile pace and it felt like I was running at my very fastest and nothing less. There was no way that I was going to run that speed for six minutes and even one minute was hard on that day. The downfall of always being at my fastest was that I only got to run twice a week and I did not have a chance at making my fastest any faster.
nice vid..im 62...been running -road racing since i was 50...ive had 2 strain 2 get myself 2 do my low effort runs bein..low effort.ive tried heart rate monitors..n they fluctuate so darned much n distract me ive reached a happey medium n read a bunch about breathing. i make..try..n make sure im some where around a 10:30-s pace for 5-miles..on my recv...slow days...i run doing 3 steps when i inhale..n 2 steps when i exhale..i make sure my body is supper relaxed feeling...
great vid sub earned. i really struggle slowing down, i tend to run with some people who can run at similar speeds and we tend to spur each other on subconsciously i think. even on my own i tried doing a run at 9min/mile or about 5.30/KM but it actually felt harder on my legs than just doing my run at 7-8min/mile. i think i need to just get over it and slow down and enjoy the scenery :-)
I needed to hear this. Thank you, Richard. I often push myself very hard on running days because I don't have the time to run a lot with balancing all three tri sports. I need to slow down to avoid injuries and enjoy running more. Thanks for the tips!
Thanks Richard! I've only been really running for a few months now, and I think I find it difficult to get into a good rhythm with an easy run. Feels like the mechanics are a bit off. I'll definitely keep going though :)
Richard Murray absolutely mate it’s great to get a perspective of training from a professional elite athlete and these kind of comments are rarely broadcast. It is refreshing to see
Hey Richard - Its very interesting topic, thank you for making this video! :) I am wondering though - I notice your HR is around 110 when running around 5:00 pr. km. When I run at that pace, my HR is around 160. Do you have any idea why? Is it simply a matter of poor condition? Also, I find it hard to actually run slow enough to stay in zone 2 to 3. Does this mean I should be walking instead of running?
If youre an experienced runner it could be a heart condition. Either that or he has been training since he was 6 so he is able to be that good. But not being able to keep a hr under 160 when running slow is worrisome
As a somewhat more "mature in age" runner, I understand and appreciate what you are saying, especially from the injury prevention aspect. If I normally run at 75 - 85% effort, would I have to increase my mileage if I decreased my effort to 65 - 70% or keep the mileage the same?
I’m a 4:27 miler and 15:32 5k high school runner. While the process of building and aerobic base is true you need to implement speed. If you always run slow you will race slow! Just keep that in mind.
Truly agree ... This was more ment for the average runner in get faster . Speed is needed , but the fundamentals or getting very fit is a huge part of it . Speed needs to be done to get range of movement and the body used to running faster . You CANNOT run fast if you never run fast ;-)
I will not use heart rate but I will run slowly with deep belly breathing. I never get out of breathe and I usually have my mouth closed. This has helped me
Thank you Richard for your tips, really enjoy your videos. One question: Would you recommend zone 2 training to beginners? Because I've been following the 80/20 principle ever since I started triathlon (about 2 years ago). But my slow runs are painfully slow and boring, my cadence is low and I struggle to maintain proper technique. During the summer months on easy runs I often need to force myself to walk in order to keep my HR in zone 2, which can be rather frustrating. TBH my progress was pretty slow and inconsistent so I decided to start training by feel more. I still track my HR but I only use that data in post-workout analysis. So I'm curious to see how it'll turn out.
Didn't dislike because I respect the Guy's work. Is the 1st time I watch one of His videos. Don't know what type of public He tries to impact, but plain talk will not work with beginners. Good luck!
I trained so hard I am almost a cripple these days. Like 90% of my sessions had a pulse between 180-200. Still nowhere near 20 minutes on a 5km run-Painfully frustrating. Chronic fatigue was the result .Will try your formula going forward.
Good to have some strides , or a bit quicker running for 10-30 seconds after a shorter run .. can walk back and do 3-6 times to open the hips but a bit !
very helpful. I am at the 7th week of a plan towards what it would be my first marathon... I am running 5 times a week almost at my max effort even the longer runs (13/14/16 km) and in fact, I've started feeling fatigued and pain behind my knee... I will follow your advice straight away!! thanks
I think im having some success with the slow running The only problem i have is trying to run at a lower specific heart rate My wrist monitor is very inaccurate I find its spikes too much Would a chest strap be more stable and accurate?? Or can i just run slowly without a measured rate Im an older runner and run my 5-10 k at 4:40-5:00 pace per km My longer runs 1/2-full marathons at 5:30-5:40 pace Ive been doing lots of treadmill runs lately 5-10k at around 7-8 min pace and yes i agree i feel like im walking,i just find i have to stop every 1k to check my heart rate old school with my fingers on my neck as my watch is spiking
I’m a weight lifter/strength trainer. Been at it about 15 yrs. In my garage 2-2 1/2 hrs 3 days a week. Just started with a steady job 3.5-4 miles in the hood. What weight training system is best for a beginner runner?
Awesome. Thanks for the great inside info. Next time You`re in Namibia give us a shot out!! Sure the Tri boys & girls would be amped to you meet you. Shot Boet!
‘A nice easy warm up, about 5mins per km’. Dude that’s me sprinting lol
I thought I'm just hearing it wrong, I mean even sprinting I can't do that!
That's like a 7:30 min/mile 😂
@@AdventuresomeOutlook 8:03 per mile.
@@AdventuresomeOutlook that’s quite simple to achieve, 5min/mile is hard to achieve
I will tell you 95% of the population can not run a 8 min mile
Always really helpful and reassuring to hear the pros reinforcing the idea of running slow 80% of the time. It’s a tough concept to swallow for a lot of us who grew up with the “no pain, no gain” mentality, so hearing from successful athletes really drives the point home. I’m going to share this video with all of the people who won’t take my word for it alone.
No need to use the ego ... Let the racing talk 😂👌 Easy means easy , leave the ego at home haha . Thanks mate
Fantastic video, Richard! Loving the channel :) Yep, learning to slow down was such a breakthrough in my own running. 80:20 is where it's at!
Nice work!
I am national 10000m champion in Bulgaria and 3000m indoor and I run my easy runs sometimes 6:10 per km defined enjoy it and it improves my recovery!
Mark Allen is a good reference point. Training at specific heart rate. Becoming so efficient at that HR that his speed would need to increase to reach target HR. Race pace was 5.15 min/mile for the marathon in the Ironman. He was a proponent of the all out method but trained by HR and won 6 Ironman world championships.
MAF method. Amazing…
Phil Maffetone!
"Thanks for getting the channel up and running"... well thank YOU rich for doing all the running! AND cycling! AND swimming! AAAAAAND editing!
Great work!
🤘🤘
i've been running mostly zone 2(tons of it on feet and cycling) since january and in these 9 months my zone 2 casual run went from 12:30 min per mile to about 9:40 min just recently. There is a day of zone 4 and a day of some zone 5 short sprints. I train 5-6 days a week
This is so enlightening. I just did my first 'slow' run, and it felt very good! Of course it makes sense. I run on trails, and so my ego gets annoyed when runners pass me, even though I'm intentionally slow running. 😅 I bet if I drop the ego, I'll run with better posture/form because I'm just enjoying the ride 😎
leave ego at home
;-) happy it helped you relax more
The best advice we can get to improve in the long run without getting injured. Many thanks from a French amateur runner who's trying to Keep healthy with your tips.👌
Perfect thanks . Glad it can help you
Thanks. I have actually been running slow and then racing fast for quite a long time now and it gives me a bit more confidence to know that a pro is doing it as well :]
Yeah this isn't anything new. 80/20 or polarizing running call it what you like but it builds aerobic endurance and that allows you to run faster for longer. People forget even a 5K race is aerobic and being able to clear your lactic acid at faster paces takes lots of training and most of it should be of an easy variety. Personally I find running easy sometimes quite hard - it differs on how much training I've had so sometimes revert to easy 'percieved exertion' instead - maybe a cheat but it means I can get runs done when I'm fatigued otherwise I would be walking everywhere!
Thanks! It definitely works ! 80% easy 20% fast helps to improve speed, run safetly and have fun.
Richard via personal experience I can confirm that mostly running ''easy'' will make you faster. I set a good 5k and 10k pb by almost just running slowly for about 2 months.
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That’s music to my ears Richard. I run 3 times a week and in my head I always wanted to beat my previous session ie my average pace must be quicker. It’s nice to be told by a pro that running slow is 👌
Great talk! I’ve been a triathlete for ten yrs. But it took getting older and tired to finally take this important lesson to heart. The 80/20 intensity model for working out is a vital one to avoid injury and overall fatigue/overtraining. Last yr at 50yrs of age and good coaching with these principles in mind I had PR’s in both 70.3 and IM distances that allowed for qualified slots for both championships distances. It’s too bad it took me this long to figure it out but now I’m that more enthusiastic to share to others.
Thanks for that video, this lessons coming from professionals are really rare, i would like to know more about how you train!
Would be better then these ramblings.
Nice video. I'm a marathoner, and I've known to go easier on my longer runs. But this year, I noticed Joshua Cheptegei has a workout where he runs very slow for one hour and goes SIX miles! For the world champion 10,000m man, 10 min per mile must feel horribly slow! But I figured there must be something to it. I incorporated it into my weekly routine, a six-mile run at a 10-min pace. It's a great way to log miles while also allowing your muscles to recover. These slow runs truly do help with speed!
10k one hour is super slow I should know.
I'm honestly glad more triathletes are starting youtube channels. I also watch Henri, Gwen and Lionel Sanders
👍👍 it does make up all my fat though haha .video drop this evening
When his slow pace is faster than my fastest pace
Absolutely agree, it's not helpful to quote absolute speeds. Would be better to talk in terms of a percentage of something meaningful like the pace one can maintain for 400 metres, or 5 km or whatever
@@malcolmfarrelle8591 he does actually refer to a "percentage of something usefull" numerous times in the video with that something being his heart rate, which is a value that you can very easily translate that your own running, and much more usefull value than percentage of top speed over a 5k for example.
Agree..😁
;-)
Not by choice, but due to Covid-19 the only track accessible to me was closed since Mar 2020. 7 mths down the road, zero track works/intervals and 90% of my runs are easy runs due to no races. Then last week attempt to do a 5K TT and had a new PB that had stayed unbroken for 3 yrs. How is that possible when I have not even ran that pace even for a minute for the last 7 mths. But it is what it is. Thank you for the sound advice coming from someone as talented as you. I will keep on reminding myself to run slower in order to race faster.
I understand you... I was running 35s-36s 10k without forcing too much, PB was 34:50. Now I cant even touch a low 38, I even virtually raced 21k below that pace in june lol
PB time?
I figured this out half year ago and its my secret weapon now...
I try and tell others but they dont want to listen because strava is such a competition
Slow slow slow FAST
Maaan thank you so much for this video! Finally someone explains what "easy runs" are. I am confused with this term. Lots of people on the internet just say/write "do lots of easy runs" and noone explains what they are. From what you explain, those famous 'easy runs' are in fact not 'easy' but 'extremely easy, so that it is even hard to be that slow'. I've been running way too fast and now I know I need to slow down to this pace of shame to be better. Once again - thank you!
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Dude planning my first triathlon 2022!! You inspire the hell out of me!! Thanks bro!! Keep it up!!
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Well said, great video. I´m running 80/20 easy/hard for last 2 months and improving my time from 70m on 10k to 60m on the same distance..with 130HR. so that really helps to build a better performance and the basic form!
Nice work!
I love easy running so I'm glad to hear it may be making me faster
lol that made me chuckle for some reason
I've been stuck in the mindset of doing every run under 5:00/km. I'm going to start doing easy runs easier, and I think I'll enjoy running more!
Yo bro! I am having the same problem you do.. i had 5min/km pace and it felt so easy to get it, but i dont know why my pace is getting slow lately, around 6-7min/km
GET AT IT ;-)
Thank you for this. I´m young triathlete. When my coach was trying to explain to me, I wasn´t listening to him, but now you made it really clear for me.
If it's just this one thing then disregard what I'm about to tell you, but if this is happening regularly, you may want to consider changing coaches: when I was in flight school, the instructor I most enjoyed flying with was the one I learned the least from, and the one I hated flying with pushed me the hardest. Certain student personality types need certain teacher personality types. Just a thought.
@@wilfdarr Yes, you may be right in this. We have got a really good relationship w my coach. Sometimes it is not awesome, but it's good. But it was just my fault, that I didn't listen to him and I was being stubborn. It was like a year ago and I was running all of my easy runs harder than I really should. And than I wasn't really fresh on our main, fast running workouts. He explained it to me, but I was like nah I'm gonna run it little bit faster and I'm gonna get better faster. But I just needed time to understand it. To try it and understand it on my own training process. And my coach is really great, experienced and he's making our training process fun. There are soo many things, that I need to learn and hopefuly I will learn from him, I just need to be less stubborn sometimes.😅 And thanks for your reply.
@@zuzanakasmanova7323 I'm glad to hear that. It was of course just a thought. Best of luck to you both.
Hi .i did see one one of your videos a few weeks ago without knowing who u were.Today,utube advised me seeing your 5kms run under 14 mns.What i did.So first of all congrats,very impressive.impressive Time of course but your powerful position too:everithing is in place!!!And now ,after a research i know who is this person with his orange jersey and fluo yellow socks that runs like a beast!!!Secondly wanted to tell you it is always a pleasure to see people like you sharing expérience,advices,feelings,explanations.Tx for that.You furthermore do it with the greatest simplicity as possible which is for me a so great quality.Another point is that i can understand your whole english accent and so i understand all what you say:As a French,it is super!!!!Concerning this video,very interesting to see your proceedings to reduce some training speed to run faster when you need this energy.I find this nearly philosophic (even if i know it is scientific...)Considering this ,sure your advices can be followed...It is really a pleasure to discover a tube page with a guy like you. one subscriber more..Cheers from France and tx again PS:you are a machine😉Respect!
This has always been my philosophy. I don't do races. My exercise is for physical and mental health. It's also a meditative practice of mindfulness.
I'm often running to get that sense of relaxation and immersion with the natural world. This is why I preferably run barefoot and shirtless in natural areas. It's also why I'll sometimes run slow while breathing slowly, with my awareness centered in my breathing.
But for heart rate variability and lung capacity, I mix it up with some HIIT as wind sprints and occasionally running at a fast speed. I mostly enjoy my relaxing meditative jogs, though, because they make me feel good.
Since I started following you, I'm learning to appreciate slow outings and little by little, I'm starting to see the results. Happy end to the season to you and Rachel 🤙
Since I cant follow on my HR properly during runs or swims I invented a really long sentence (around 10 words) so that i takes all my air out. If i can say it without gasping im in Zone 2. Then - huge improvements on my swims and my runs! It is weird at the beginning to swim so slowly but the tempo grows with time and you have plenty of time to focus on technique (same applies to running). The technique grows with your tempo. Totally win win
Really liked the video Richard. The channel is really helpful. I am a young triathlete myself and I find these videos immensely valuable. Would love to see more tutorial/ tip based videos
Thanks a lot !!
Yep. Definitely run too fast too often. Thanks for the great video!
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Thanks for the Tip. Whould really love it if you talked about the mental side of the sport. As a younger athlete i find it quite difficult to combinde the side of pushing myself with specific goals and the side of just enjoying the sport, which is also necessary in order to stay motivated in the long term.
Maybe I can help. I'm almost 40, and the one thing you'll eventually realize is “the training you miss today you never get back”. The sooner you realize that the sooner every day becomes an opportunity instead of a burden. You have an opportunity today you will never get again.
I say don't focus so much on pushing yourself but try for consistency. The drive to go faster comes naturally.
Allways had a hard time improving my run. Then i bought a program, with a speed/tempo day, and easy day and a long slow run day. At first it bothered me, but just a few weeks in and i feel strong as a lion, and i havent been as sharp and fast as i am now. Seeing this really just makes it all the more clear. Great tip!
How much is the program? I am a beginner I've been running for 4 and a half months now and my best time for 5k is 9:05/mile
What is the program?
I'm not an expert on this subject but when I was 13 yrs old back in 1984 I was the 6th fastest runner in my school. I started jogging to school and back every day at a slowish pace and a few months later we had a sports day. I came 3rd in the 100m sprint. I even beat my best friend who was a very fast runner. Years later when I turned 40 I started running again and I was struggling until I slowed my pace down. I then started enjoying my runs and seemed to become fitter and fitter. By my mid 40s I was jogging, cycling, stair walking and trampolining every day. It always seemed that the more I paced myself the fitter I became. Its still true now in my early 50s.
Pacing in life is very important :-) A bit everyday is the way !
As a Strava follower I admire you for speaking the truth and showing it. You seem to run slow “8 minute” pace on easy days yet hammer some solid sessions on the roads. Your training leading up to that 10k is an example. I’m not as fast as you but I definitely take my easy days faster than I should.
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fantastic video. since i started run, i was struggling, because my sprinter foundation didnt allow me to run slow, so i ran 10 min and i was already done :D now i run 10km+ and after run session im full of energy and i`m happy. Thank you Richard and hope you`re feeling good
Great channel. Fairly new (older) runner here. Good stuff!
You can also just walk! Especially if it's uphill. Infact I'd like to bet that walking with short sprints would be more beneficial than either slow OR fast running. Walking with 30 second sprints (zone 4 if you want an easier day) every 2-3 minutes.
I started MAF training a month ago and actually enjoy running for the first time in my life.
My sleep has improved and my waistline has shrunk from using bf as my fuel.
Even though i run a 5k in 44 minutes...lol
I know I will improve over time.
Amazing ! just one question , what is MAF ?
@@Rich_N_Rach maffetone method
Same principle you describe in the video.
@@Rich_N_Rach maximum aerobic function ( control heart rate )
I’m at the stage of my running career where I’m learning about the slow runs, it’s re assuring to hear this
I agree. Training efficiently doesn't mean training always hard, quite the contrary, indeed. 70-80% of my miles are in zone 2 (between 60-75% of my max heart rate: best around 70%), 5-10% of my miles are in zone 4, 10-15% of my miles are in zone 5 and 5-15% are in zone 3 (percentage varies depending on the proximity of my training to a race, when I tend to spend more time in zone 3 and 4 to find a suitable race pace)
It's so weird this video came up on my UA-cam today, this morning I was out on an easy run for about 40 mins and all I could think about was what I would explain in a presentation about easy running. The script I came up with in my head was almost identical to the content of your video. The only extra stuff I went into in my running daydream was explaining the physiology science of why easy running improves your fast running - maybe you could make a video about this.
I've only recently started doing mostly easy running training (for exactly the same reasons you mentioned at the beginning). I used to run hard, like racing, in all my training. I'd say from just a short period of consistent easy running, I've seen a bigger improvement in my running. Slow and fast running feels noticeably easier and the low heart rate I'm able to maintain is quite amazing. I'm also a big fan of HR based training and have been doing it for the past 15 years since I got my first HR/GPS watch.
Thanks, I also learned that running easy generates more benefits than running moderate every day, after suffering a lot in my early years of running. It is a hard lesson at times, I hope that many people apply this in their training and avoid suffering and train better. Thanks for the content in general.
Hi Richard. Super great video and advice. Loving the channel. This technique has completly transformed my running and performance.I’m really enjoying my training now. I’m able to keep the mileage going and not over stressing.many thanks.keep the great vids going.
Great to hear! Happy to help you :-) Many happy slow KMs :-)
Thank you Richard. I am so glad you made a video on this topic. 😃😃
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Thank you Richard, great to have always at hand this video as a remember to trust and have confidence on the long term training. Best wishes for you an Rachel on these diferent year. Regards!
There is a very specific physiological reason for the train slow run fast protocol. And you are completely right that there is a dominant misconception about training fundamentals. Adaptation can be achieved by just going into ones lower training zone, and this will also cause "fat adaptation " , vastly improving aerobic fitness, and race pace. Rest is also critical. We improve through recovery from training .
very good topic , it shows us the way to improve, sounds quiet logical if we think about it : it saves energy for races and speed sessions so thank you and keep up the good work!!vive la France!!
Merci !
I run with a target heart rate of 130 to 140 most of the time at age 73 for runs of 5-10 miles. My longer runs are 15 miles soon to become 20 miles as the weather cools from 45C to 20C here in the Southern Nevada desert. Track work is rare for me now that our track is locked most of the time.
Respect sir
Respect dude! Although that heart rate seems rather high for your age. What is your heart rate range - top out and resting?
Thank you for share with all of us how is the real training of a professional. It was hard to believe you run so slow that much of the time and manage to run under 3 min/km on the race!! How about any video telling us how you managed to start swimming at 16 and be on the TOP of triathlon?? :)
Thank you for posting this!! Got injured over the summer from the self isolation pushing hard every single day on my runs and still recovering from heel pain. I am going to start to take it slow whenever I run and cycle some more. All my races have been cancelled and pushed to next year while still dealing with pesky heal pain so I’m not caring too much on speed right now but this is great information! I really want to take charge and prevent any future injuries.
Great video Richard, there is hope for me yet as all my runs are slow runs at this stage comparing to yours but i know it is all relative to age fitness etc, so i get the concept, it really motivates me and probably others to keep running even when we are only beginners...
Only watched one video on breathing and I have to say I’m hooked . Very informative and seems logical all your advice. I will be following and trying your opinions 💪🏻🏃🏼♂️.thanks 🤩
pleasure glad to help
Running slow is working for me. I've been able to increase my distances and feel stronger and more fit. My current goal is to sustain the longer distances for some time before incorporating faster workouts. Before that though I will start doing some strides after my runs a couple times a week.
welldone so happy for ya !! keep it ip
Hey Kite, do you also incorporate those slow runs with hard runs/speed work or you just went all slow all the time without alternating with faster runs? thx
@@rivanskylark currently I'm mostly just keeping it slow because the distances I'm doing over the past couple months are longer than what I've done before. I have done a few quicker runs, but not many. That said, I really do need to be including some strides. I'm sort of injury prone though (i.e. older) and want to be careful.
@@40hills1 oowh i see now, thanks a lot for the info :)
Great video!
World class PhD exercise physiologists studied this same Q studying high level endurance athletes in many sports.
The conclusion was unanimously agreed that all top athletes have 3 training zones
1) green zone---easy
2) yellow zone-moderate to 75%
3) red zone-races,intervals,hill repeats & threshold excursions.
All great athletes in ALL sports do only 10-15% of their training in the red zone.
I've run over 100,000 miles & won 200 mile to 1/2 marathon races& in my training I instinctively have always done the 10-15% red zone regardless if I was running many 100 + mile weeks or more or less.
This % is the SWEET spot for human kinetics ,neurological & physiological adaptation.
Training is like a pyramid- the bigger the base the higher the apex.
Truly agreed ... Less is sometimes more , depending on the athlete and Bigger base longer Peak ;-)
all the linglings know - if u can play it slow u can play it fast!
practice 40hr a day
Holy crap a twoset fan on a triathlon channel... are you me?
omg lol twoset really did say it first
@@MadFlenser or you are me!!!
@Richard Murray thanks for putting this out there as a pro athlete. I started off running only 5km park runs and would go run maybe 4 times a week, run as hard as possible, and never more than 5K. Like you say I got short term benefit and speed (down to 18 min 5k) but had very little endurance because I had no mileage in my legs. I stepped up to 10k and my body was like 'wtf!' after passing the 5k mark.
For the last few months after research though, I now run the majority at my maf (180 minus age) minus an extra 5 beats too for recent illness, and it's allowed me to step up the mileage without injuries. 5min/k at 140bpm for 12k most of my runs, 50k/week roughly and trying to mix in trail runs for leg strength and started speed sessions.
I do feel like my speed form is suffering though, low cadence, not kicking heels high, when I need to run fast now or maintain a high speed it just feels quite strange to my body. I guess I've just got to trust the process.
Maybe I should finish the longer z2 runs with strides, rather than sticking so hard to the maf method of NEVER going above that z2 HR.
Finish 2 runs a week with strides to keep hips open and stride in tact . and Stretch hip flexors
@@Rich_N_Rach thanks for the reply Richard, watched your mobility/gym video for stretches and incorporating them too
Sometimes an easy run can simply be listening to what your body needs and maybe just make it a little challenge but not too much.
Agreed . All within control and ease ;-) Otherwise its a zone2 run haha
To get good at running you need to run alot. To run for hours without injury is easy at slow pace. I tried this for a month. Then when I did a faster run I killed it and it felt easy. I was shocked and so happy to be flying on the fast run.
Regular long slow running impacts one's joints quite tough. Especially if you are a bit overweight
@@pro-6655 your right, regular long slow runs made my joints tougher and stronger. To prevent injury it's important to build up slowly. Being overweight is bad for you period, and fasting is the best cure.
@@akhusal no matter the weight it's quite easy to get joints inflamed during long runs
@@pro-6655 I find that diet helps prevent joint pain, so I mainly eat a carnivore diet. I avoid fruit, vegetables, and addictive nutrient poor processed foods that are full of vegetable seed oils, sugar and flour. Since being carnivore, I lost weight, don't get joint pain, my skin is now like a babies. In the winter lockdown I was running 7.5 miles outside most days even in the ice and snow - not bad for a 51 year old.
the worst damage I get is from max zone 5 sprints. they wreck me. everything else is fine
Hi Richard thank you for tips that made my run more effective on this video and i could preapre for triathlon race next year god blessed and more power
Wow, this describes me exactly. Im late 40's and come from a cycling background I started running regularly in the spring, made big improvements in the first couple of months and now literally no improvements at all, in fact properly a regression. I run 3-4 times a week. Every run I stupidly do in a tiny pace range. Even when I intend to run slow i find myself within a few secs per km of my other runs. And now I feel that pace is my 5k, 10k, half marathon, threshold, tempo and recovery pace, its like literally stuck and Im getting frustrated with the lack of improvement. I think its the Strava effect ( cant show my peers that I run slower than this pace or that pace).
I don't really care what my friends think, but I run with an app and I see that stupid number and I feel like I'm being lazy. This will help me give myself permission to slow it down a bit.
You are absolutely right. I notice the same, if i do a lot of LSD during a couple of weeks and then i do a test fast run, i notice the increase in speed. The only problem is this: during the test i experience again fast running is more fun than LSD (you probably know what i mean ;-), so i don't maintain it and go back to my earlier training regime of more stressed workouts, which prove to be less efficient. So it's basically a case of knowing it works better but not being able to sustain it mentally.
Very cool you share this and too valuable the effort to work on all these videos.
Running slowly to run fast. I really need to try that.
Great video, really important topic which your stature as a runner gives a lot of weight to.
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Dankie vir die, ek het begin draf met die Polar Flow. Ek geniet my einde vandie week stadige draf. Wonderlik om net die bevestiging te kry dat profesionele mense gebruik dit ook. Dit is my lêkkerste draf, want ek kan gesels met my vriendin.
👍👍👍 No problem 👍
Great video ! Storytelling on point !
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Right I just got back into running these last two weeks. Thanks for the secret. I been keeping all my runs easy. I may make em even easier.
You need to keep a balance between your easy runs and speed workouts, he is saying not to go always fast, but he isn’t saying to go always slow either.
What I said it’s if you want long term improvements, if you just want to enjoy running doesn’t matter 😉
I didn’t come from an endurance background when I signed up for my first IM. After a few years doing 5 IMs I focused last winter on run only my weakness and ran 60-70 miles a week slow using Maffetone. After 14 weeks I PRed my marathon by 31 min and Boston Qualified.
Hearing you share your slow pace is very helpful and humbling for me since when I was getting fitter I was running my easy stuff faster than you. Just shows I should go even slower some days than I was.
Thanks for this awesome channel.
Perfect this is great news .
Good video! You should do a video on swimming. Like what is some one should do for swimming to improve is it base swimming? Technique? Speed work? What drills and main sets?
Wonderful video. You have provided a lot of encouragement to amateur runners willing to improve on their time trials. All other running based videos give us an inferiority complex. You have made us feel realistically hopeful. I would like to know if there's any age based target speed for amateur runners? I have heard that Bernard Lagat can give Cheptegai a run for his money though he is 46. But those are exceptions.
Great to hear!
Speed is relevant to fitness and time and years running .. Very hard one to average on . Heartrate we all have so a better metric to effort .
Hi Rich, before my morning run I watched your video, which was very interesting, so I decided to give it a go. I must say I had a great run. I ran at a pace of 5min/km. At the end of the run, I felt good. Thanks for the video.
💪💪💪 LOVE this. Keep at it 🤘
Come back with more in the tank always
Definitely, I had more energy after the run🏃♂️🏃♂️.
I am alternating four different treadmill workouts, using five heart rate zones throughout the week:
Used Mondays and Thursdays:
5 minutes of zone 1
30 minutes of zone 2
5 minutes of zone 1
Used Tuesdays and Fridays:
5 minutes of zone 1
15 minutes of zone 2
15 minutes of zone 3
5 minutes of zone 1
Used Wednesdays only:
5 minutes of zone 1
5 minutes of zone 2
10 minutes of zone 4
2 minutes of zone 1
3 minutes of zone 2
10 minutes of zone 4
5 minutes of zone 1
Used Saturdays only:
5 minutes of zone 1
5 minutes of zone 2
5 minutes of zone 5
2 minutes of zone 1
3 minutes of zone 2
5 minutes of zone 5
2 minutes of zone 1
3 minutes of zone 2
5 minutes of zone 5
5 minutes of zone 1
I am doing something different for the first time. I will not always run sub 8 minute miles like my body is already capable of doing. I will run faster than an 8 minute mile, but only sometimes and it seems to help that I sometimes run slower than a 12 minute mile because I get to run more days a week and that will help speed up the day when I finally do run my first sub 7 minute mile. I tried running at sub 6 minute mile pace and it felt like I was running at my very fastest and nothing less. There was no way that I was going to run that speed for six minutes and even one minute was hard on that day. The downfall of always being at my fastest was that I only got to run twice a week and I did not have a chance at making my fastest any faster.
Thanx RD. One additional: it reduces risk of injuries... good video 😊
thanks a lot ! glad you enjoyed
Good advice thanks Richard
Great video richard
nice vid..im 62...been running -road racing since i was 50...ive had 2 strain 2 get myself 2 do my low effort runs bein..low effort.ive tried heart rate monitors..n they fluctuate so darned much n distract me ive reached a happey medium n read a bunch about breathing. i make..try..n make sure im some where around a 10:30-s pace for 5-miles..on my recv...slow days...i run doing 3 steps when i inhale..n 2 steps when i exhale..i make sure my body is supper relaxed feeling...
great vid sub earned.
i really struggle slowing down, i tend to run with some people who can run at similar speeds and we tend to spur each other on subconsciously i think.
even on my own i tried doing a run at 9min/mile or about 5.30/KM but it actually felt harder on my legs than just doing my run at 7-8min/mile.
i think i need to just get over it and slow down and enjoy the scenery :-)
🙏🙏 Cheers . Yep . Ego usually speeds more sessions up , not just in running haha . the Faster is Fun .... not so sure haha
smell the roses
I needed to hear this. Thank you, Richard. I often push myself very hard on running days because I don't have the time to run a lot with balancing all three tri sports. I need to slow down to avoid injuries and enjoy running more. Thanks for the tips!
Thanks Richard! I've only been really running for a few months now, and I think I find it difficult to get into a good rhythm with an easy run. Feels like the mechanics are a bit off. I'll definitely keep going though :)
more consistency runs during the week ;-)
Great videos Rich excellent content and brilliant words of wisdom! Some real good nuggets of gold to take away for everyone to try
Much appreciated :-) Hope it helps people sometimes .
Richard Murray absolutely mate it’s great to get a perspective of training from a professional elite athlete and these kind of comments are rarely broadcast. It is refreshing to see
Hey Richard - Its very interesting topic, thank you for making this video! :)
I am wondering though - I notice your HR is around 110 when running around 5:00 pr. km. When I run at that pace, my HR is around 160. Do you have any idea why? Is it simply a matter of poor condition?
Also, I find it hard to actually run slow enough to stay in zone 2 to 3. Does this mean I should be walking instead of running?
If youre an experienced runner it could be a heart condition. Either that or he has been training since he was 6 so he is able to be that good. But not being able to keep a hr under 160 when running slow is worrisome
Start running at 5:20/5:30
Great insight, thanks a lot!
thank you for your information... it was really usefull for me and for the beginner in running
As a somewhat more "mature in age" runner, I understand and appreciate what you are saying, especially from the injury prevention aspect. If I normally run at 75 - 85% effort, would I have to increase my mileage if I decreased my effort to 65 - 70% or keep the mileage the same?
yes . i’d say you can run more , at a easier pace correct
I’m a 4:27 miler and 15:32 5k high school runner. While the process of building and aerobic base is true you need to implement speed. If you always run slow you will race slow! Just keep that in mind.
Truly agree ... This was more ment for the average runner in get faster . Speed is needed , but the fundamentals or getting very fit is a huge part of it . Speed needs to be done to get range of movement and the body used to running faster . You CANNOT run fast if you never run fast ;-)
Awesome time bro....share me your work out plan for 5k run..I want run complete under 18 minutes.
I will not use heart rate but I will run slowly with deep belly breathing. I never get out of breathe and I usually have my mouth closed. This has helped me
You are right that is always the runners battle, i must run hard every session then wonder why come race day i am flat. Great advice.
If you can run slowly, you can run quickly
Twosetter?
Good advice, thx Richard
No Prob
Thank you Richard for your tips, really enjoy your videos. One question: Would you recommend zone 2 training to beginners?
Because I've been following the 80/20 principle ever since I started triathlon (about 2 years ago). But my slow runs are painfully slow and boring, my cadence is low and I struggle to maintain proper technique. During the summer months on easy runs I often need to force myself to walk in order to keep my HR in zone 2, which can be rather frustrating. TBH my progress was pretty slow and inconsistent so I decided to start training by feel more. I still track my HR but I only use that data in post-workout analysis. So I'm curious to see how it'll turn out.
Sometimes over Z2 is okay just need to keep average in the zone ;-)
Didn't dislike because I respect the Guy's work. Is the 1st time I watch one of His videos. Don't know what type of public He tries to impact, but plain talk will not work with beginners. Good luck!
Good video agree with everything. Only thing that I would add is to use HR Strap.
Usually use a HR strap bit breathing is a LOT better with OH1 HR ... Just on easy runs as lag on HR build is much slower indeed less accurate
I trained so hard I am almost a cripple these days. Like 90% of my sessions had a pulse between 180-200. Still nowhere near 20 minutes on a 5km run-Painfully frustrating. Chronic fatigue was the result .Will try your formula going forward.
i really get your point. But we "normal" runners usually dont do sprint workouts ... any tipps for this case?
Good to have some strides , or a bit quicker running for 10-30 seconds after a shorter run .. can walk back and do 3-6 times to open the hips but a bit !
you need speed work to get faster too
very helpful. I am at the 7th week of a plan towards what it would be my first marathon... I am running 5 times a week almost at my max effort even the longer runs (13/14/16 km) and in fact, I've started feeling fatigued and pain behind my knee... I will follow your advice straight away!! thanks
Get a massage quads , stretch , don’t run if you feel any pain
I think im having some success with the slow running
The only problem i have is trying to run at a lower specific heart rate
My wrist monitor is very inaccurate
I find its spikes too much
Would a chest strap be more stable and accurate??
Or can i just run slowly without a measured rate
Im an older runner and run my 5-10 k at 4:40-5:00 pace per km
My longer runs 1/2-full marathons at 5:30-5:40 pace
Ive been doing lots of treadmill runs lately 5-10k at around 7-8 min pace and yes i agree i feel like im walking,i just find i have to stop every 1k to check my heart rate old school with my fingers on my neck as my watch is spiking
I’m a weight lifter/strength trainer. Been at it about 15 yrs. In my garage 2-2 1/2 hrs 3 days a week. Just started with a steady job 3.5-4 miles in the hood. What weight training system is best for a beginner runner?
Awesome. Thanks for the great inside info. Next time You`re in Namibia give us a shot out!! Sure the Tri boys & girls would be amped to you meet you. Shot Boet!
Thanks will do 👍👍