Runners tips: Lactate threshold training
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- Опубліковано 4 жов 2024
- In this video I discuss everything I know about lactate threshold training, and how it helped me qualify for the Olympics and run 2.09 for the marathon,
Welcome to The beginner's guide to lactate threshold running! Are you looking to take your running performance to the next level? Then lactate threshold training might be just what you need. In this video, I'll cover the basics of lactate threshold, how it can benefit your running, and how to get started with incorporating it into your training regimen. Whether you're a seasoned runner or just starting out, this guide is perfect for anyone looking to optimize their performance and reach their full potential. So, grab your sneakers and let's get started!
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the best video on Lactate threshold , and yet only 100k.
I've never heard anyone explain threshold so clearly before! Super helpful, thanks a lot Stephen! These long formats are great for the more informative videos.
Ahh that's so kind. I came home from a run, watched my video from last friday testing threshold, and I just got p*ssed of that people might not even know what I'm talking about, or others online when they label things as "threshold etc.." it's not exactly common knowledge.
Hi Stephen,
So for starters, english is not my native language as im from belgium.
This video was very understandable and clear in what threshold is, and the importance in knowing the values of it.
Im very happy (and relieved) in the fact that you mentionned training at aerobic threshold doesnt seem to improve your race performances, but rather helped with the base foundation.
As this is exactly how i feel for myself, and kept me wondering what I should do.
In fact I think both my thresholds are very close to each other, mainly due to aerobic or lower hr training.
Very helpful video, thx!
Wow what a informative video and again ty so much and the fact that your a (elite runner) but you take the time out to reply to comments and liking the comments at a anaerobic threshold pace! 🤣 yes lad! Lol but no really thanks again for awsome content and information
Haha cheers
I dont need the flashy videos. I need to get faster and set new PBs. Love your insights.
Your no nonsense approach is refreshing. Good on you to know that most of aren’t geniuses and just want a simplified approach.
This video keeps on giving, thanks Sculli. I've watched this video over and over again as I get more into running. As others have said, it's the best video on the web to explain simply what threshold running is all about.
Don't do flashy videos, this is the kind of video i have been looking for. Straight out from the pro, even clueing in their personal thought even though slightly off of what books say. Good job 👍🏽
This is one of the best running videos I have seen on yt 👍👍
That is the best explanation I've recieved on threshold training. And very applicable. Thanks, it's been valuable.
I have been listening to a lot of UA-cam running videos. I mean everyday. But I must say I really enjoy your content. You are really good at explaining stuff. I'm tired of hearing 80/20 all the time. It does not work (at least for me). You need a variety of paces not just very slow and very fast and you nailed it in this video.
80/20 doesn't say you have to do only 2 paces....it says that 80% of your mileage should be easy/steady runs and 20% should be made up of sessions. That 20% could be threshold, tempo, speed, hills etc.
@@DMGC529 Yes, I know that.
@@RaoBlackWellizedArman do you? then why did you say "You need a variety of paces not just very slow and very fast ..." it isnt just very fast or very slow.
@@lowzyyyYeah. Only you understand. 🤣🤣🤣
Thanks for the explanation. Now I understand more why I gave up running because of not understanding threshold and improve it❤
Best Video on UA-cam. Period.
Been immersed in threshold training for a while. Come back to this video to help me refocus on the core concepts. So clear, so helpful
Thanks very much, Stephen.
I'm in my 50s and trying to get in descent running shape again. I never understood the science, your videos and explanations help a lot. Thank you!
Good video mate .. Although you mentioned it most of us that are not really Elite athletes miss out on the importance of building a solid Aerobic base which takes YEARS and then start address some Anaerobic work which in due time improves the Aerobic system. The key is not to overtrain if you are relatively new to running . As you pointed out it took 6 years to improve that threshold pace and you are at the top tier !!! Thanks for sharing
I think the most safe progression is to train at the beginning in zone 2 (slightly below aerobic treahold) and build your endurance to be able to run 1h per run, 2,5h a week. I am starting at 45minutes per week total... 6km>20km per week. It will take some considerable time and the speed will be imporving. Whe you start to feel comfortable with the volume (recovery, leg and feet strength). When you get there at this point, the speed will probably start to stagnate. Running some time around anaerobic treshold will improve your speed. This way you run more distance in the same time, again starting to increase the volume in a fixed time. Now you are getting to the point when you can start considering some periodization etc.
Stephen is talking 10km in various zones just to test your tresholds lol. Not really a beginner 😂
I vote 10x 'of these' vs 1x 'flashy'. Amazing content.
we want more of these. Thanks for so much knowledge 🖐️
Hi Stephen, I just wanted to say I really appreciate all of the running content you’ve been pumping out lately. I love how you just say it as it is and your passion is addicting.
I don’t know if this is a touchy subject, but I’d really like to hear about the Tokyo Olympics from your perspective, and how if at all it’s motivating your training for Paris. I looked up the Tokyo Olympic marathon results today which is why I’m commenting, I feel like the story could be really motivating to a lot of runners at a lot of different levels.
Amazing that we have access to this level of expertise eloquently stated and down to earth simply by the clicking of a button. Thanks!
Veteran runner checking in to say that was a great talk. Thanks for taking the time.
You are right about cyclists getting into this more than runners. Despite my channel name I was a runner before I was a cyclist. Now I’m coming back to running bringing everything I learned and being better for it. Great to have your video to put the runners perspective on the nuances of applying it to running though
Definitely don't do the flashy videos man. Your knowledge is what's valuable, and we know you're the real deal. Thanks a tonne!
The super informative 'non-flashy' videos are preferred. Keep up the great content! 👍
Really appreciate this level of detail, as well as the storytelling. I often make the mistake of revving up the engine too quickly and falling into oxygen debt. Never again! :)
I'm really grateful for this kind of in-depth explanation. Someone on your level sharing his experience really adds to it. Also nice to see that you not only want to get over topics but the goal is the best understanding for the viewers. You are doing it great. Please keep this calm and relaxing manner and also keep some of the topics in this kind of simply edited video mode: I have just felt attending live running workshop - and was just a student for 40 mins not getting bored by its teacher for a second. I am on my way to sub-3 without an actual coach but with your videos I just found precious bricks to build the road. Thx Stephen
Well done and thanks a lot
Some a little below, some a little at, and some a little above = a great workout physically and mentally. I've always tried to get my runners to believe this, but now I have you to back me up.
love your content, please never stop sharing!
Fantastic video!! Thank you Stephen
Best Threshold explanation ever!!!
Precious information, wonderful! Thank you ❤
This is a great explanation!
Mind blown!!! First person to make me understand the value of a proper warmup!
Fantastic!!! That made more sense to me, than anything else on threshold I’ve ever watched on UA-cam. I have taken so much from that and will be watching it again. I loved the Ferrari- Daihatsu analogy, about the body being a chassis. One for my saved videos for sure. Thank you so much.
Yes, I watched my video back about threshold testing and realised I just needed to explain much more thoroughly
This is very helpful, I like the fact that the info is in its raw form. Even going missing to find chats. It doesn't get more real than this. Salute!
The advice in this video might not apply to you if you don’t already have a top tier aerobic base. Stephen is in elite aerobic base conditioning, and his focus correctly is now in pushing his top end. Most of us mortals need to first work on building up our aerobic base, which means doing lots of LT1/aerobic lactate/zone 2 training, ie 80/20. After you get a flat lactate profile like Stephen, indicating a great aerobic base, then come back and follow this video.
Incredible video - 40 minutes and didn’t even realized- that’s amazing how fluid your explanations are
Brilliant man. Honestly the most clear and precise video I've seen on this topic. Love your stuff. Keep on doing these types of non flashy videos - will be here for it.
Thank you so much man. You're shaping up to be my go-to fitness youtuber. Thank you for existing.
Brilliant just brilliant thank you
Like the others. This is a great video. Much prefer listening to the explanation behind the why than watching someone just running a workout.
Super informative, thank you.
Really good content, particularly toward the end. I have been running marathons for almost 50 years and training has always been a bit of, as Churchill said of the Soviet Union, "a riddle, wrapped in a mystery, inside an enigma" because one's body adapts to training over time, so the stimulus must also adapt and the correct recipe changes. You seem to have removed quite a bit of the riddle, Stephen. Please keep producing these videos. You are onto something big for many. Keep at it - and if your next marathon validates your videos, all these videos will be looked back at as gold. Please stay healthy and away from injuries. I want to see you kill it.
This👆= spot on.
excellant....I have been running for 40 yrs and I learned stuff. There is a future coach in there...thx much
This is the best channel for runners in UA-cam..thank you so much for all the content!
Best running info on the Internet.
Incredibly useful, thank you - have just done a 30min TT, now I know why my coach has set km reps at RSLT
The most helpful video I've watched on the topic
Love the informality of the presentation, genuinely
Brilliant video!
this was an amazing video! really helpful for me as I go for sub 3 hour marathon this year. Will be using this for sure when I get to my speed portion in the summer. Currently base building and hills to build some strength
Best one ever on this topic. Clear and valuable information. I am planning to do treshold test on my one and was seeking videos on how to and..voila :)
Thanks for your honest advices, Thessaloniki Greece.
Great explanations!
Awesome vid. Going to need to rewatch to soak it all in!
It's been very informative both in theoretical and practical ways.
I do a weekly run on the treadmill. After a 10-minute warmup, I run at 85% MaxHR for 20-30 minutes
thank you. that was very helpful
Love watching you nerd out. Using many of your teachings in my daily training. This old broken down old runner is getting fit 😊
This was brilliant. The explanation itself, the structure, the style, the detail - all of them. The graphs added to the authenticity of the style. Appreciate it Stephen. Thank you!
Thank you Stephen. You are a Saint.
Outstanding perspective. Quite comprehensive.
Superb. Excellent advice and description of threshold training and practical advice that most can not provide. These videos are gold
Thanks for this. It's nice to hear anectdotal tips from a really fast runner.
Great video, by far the best on this subject that I have seen so far
gonna save this one to my favourites and keep coming back. ive added more threshold in my current marathon block
This was gold I've been trying to find an explanation like this. Thank you for sharing.
One of your best videos! Aligns with everything my coach has taught me
I have read many articles and watched many videos on threshold training, but these explanations really stand out. Also, I appreciate more of the knowledge dump than the flashiness :)
Great video. Also, cracks me up to listen to your "easy LT1" pace as it's pretty similar to my dead sprint that I could maintain for a good 4 seconds
I really appreciate that you're spreading your knowledge. Just found your channel like two days ago and already watched loads of your vids. I also think that you don't need the flashy edited stuff, because you're explaining is quite perfect.
Love watching these and yes learned and reminded of things I’d forgotten
Thank you for sharing your knowledge. I’ve been watching your running videos and getting a lot out of them. It’s nice to have someone explaining threshold from the point of view of an Olympian.
Thanks! Amazing information! I think there is more value for you running at or above your threshold is because you’ve done so many kilometers at lower threshold throughout your career and you basically don’t need that base anymore. For amateur runners - they need that below threshold base for first 3-7 years.
You need a marker board my friend!
Thanks for clarifying details on threshold running!
Great info on running and thresholds. Only thing I would add is who is your audience? I'm a beginner runner, I understand thresholds, I want to improve my thresholds. What confuses me are the different paces, 10k pace, with 4:45/mile. Mixing the units gets super confusing because a lot of people don't do per km or per mile. I think doing a little conversion for the audience helps a lot even to just have it on screen. Thanks!
Awesome, probably the best explanation of threshold anywhere. Thanks!
ive been running for 3 years!!! at the same pace..could not break 10k 40 minutes. my coach said im not runnable. you have no idea how thankful im for tour videos that are pure A HA moments. ill get bellow 37 mins no soubts now
and sure enough i canceled my current coach
Update?
@@jetoptimusprime Thanks for dragging me back to) 3 months after the comment I ran 38:39 10k first sub 40 min run. Extremely satisfied. Strava @sdauksht doing thresholds 2 times per week now.
Great vid - very informative - thanks (and yes, more like these, please)
Thank you for your sharing your running experiences and knowledge! I find them very useful!
You're a gold mine, thanks for sharing!
This is probably one of the most interesting running content out there. Thank you for sharing stephen
thank you so much for breaking this down so excellent
Wow thank you so much
Love it!! This is the lactate info I’ve been looking for for months! Thanks for sharing the practical knowledge.
I would love if you made a video directly comparing Threshold with Zone 2, MAF and HIIT.
UA-cam is absolutely filled with these so-called experts saying "run slow to be fast" or "HIIT is all you ever need".
My instinct says superior aerobic training is somewhere in the middle with highest volume around Threshold, and some intervals above it as you discuss.
I would love to hear your thoughts on all these long slow distance and HIIT gurus.
This is golden
I do 40 minutes, 15-minute slow warmup to 85% HR, 15 minutes at lactate threshold pace and drop down to 80% HR for 10 minutes
Wow 🤩..thank you Stephen! you share so much wisdom in 40min 😌 Keep uploading more content like this 🙏🏾🙏🏾🙏🏾
Great content, very informative, easy to understand and apply.
This was great. I am a keen runner, I try to do an interval session a week, and I gained a lot from your insights on this.
Literally the most concise and helpful breakdown. Cheers!!
Great video. Super helpful and detailed and made sense.
Thanks for sharing.
What a great explanation of threshold alot to take away and think about. Keep these type of videos coming👍
What a friggen goldmine. Thank you for sharing. Great stuff!!!!
Great explanation.. makes perfect sense
Brilliant lecture Stephen. Best explanation of both thresholds and their practical application I've heard. Much better than the flashy videos. Keep up up the good work.
Awesome !
Shoutout from Norway! Great video.
I really like the way you present your ideas mate👏🤩
I liked this video the most! Thank you so much, Stephen!
Thank you so much