HOW to improve your running THRESHOLD | 6 * 2km at altitude
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- Опубліковано 29 вер 2024
- In this video, I'll be discussing how to run threshold correctly, and how to slow down your pace to be better. If you're looking to improve your running, then this video is for you! I'l touch on marathon threshold (aerobic threshold), half marathon threshold (anaerobic threshold), and give some examples of how improving these thresholds can lead to much much better race results.
My session today is 6 * 2ks, and I'll be working at aerobic threshold.
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Stephen Scullion - The Andrew Huberman of running, thanks for all you share!
Minus the BS pseudoscience of Huberman.
Being patient and with no ego or agenda is the key...you have to just stay the course and work on those areas with discipline. It might not seem like you're making progress week to week, but look back 3 months to similar runs, and you should see some good improvements being made. That's what keeps me sane lol, looking back in my Garmin app and seeing how much higher my HR was for a certain pace, or seeing how much faster I can now run at a given effort compared to months ago.
Well said. One of the best things I learnt was to stop focussing on trying to run sessions faster and adding distance all the time (ego and impatience). The aim should be to keep doing the same sessions at the same pace and make them become more comfortable over time. Thats how you know you are fitter but you haven't bashed yourself rushing to get there. Training was so much less taxing once I learnt that, and I kept improving.
Such a simple lesson but it's so hard to learn
Stephen for these threshold run workouts do or should you run on flat ish ground or if its bit undulating do you just stick at your goal HR for that session regardless if your going up or down? Im coming back from spell off running ,in time ill sign up for a training block off ya ,at moment goal is stay healthy first but might build threshold a bit once a week,thanks
Awesome video Stephen!!, Been loving the series and am implementing some of this in my 20 week plan for my sub 3 marathon attempt. Its actually one day before your race. Thanks for all that you do mate!
ok i loo😅llpp k😅
i 😊
I love the drone footage. Do you mind me asking which drone you use?
Best running videos on UA-cam. Keep up the good work all I want to do now is go run
I just love your content, it’s so much interesting and educating myself on trainings. Love it ❤️
Hi sculion, i make mybl threshold today as 5x 1km at 5:20 m/k after 21 day i see this fitness.
This is the relation of the same workout of 15 days ago. I font have threshold meter and i supose mine from a 30' test joe friels was the last 20' 174bpm this is from 6month ago but i keep it.
And i take my threshold from the 95% of 174=165bpm and 174x0.99 ==172 this is i supose my limit subthreshod 165 and max of subthreshold is 172.
Set me right if im wrong.
I train at jack daniels methode
This resulted me very find lastbyear.
Well these are my results.
Last one from 15days ago.
1km 156;2k 162; 3k 166; 4k167; 5k 170.
Today.
--------
1k 156; 2k 160; 3k 161 ; 4k 162 ;5k 165
1minute rest the whole ones 5:20
What do you think do i have to speed up a little bit or keep the same pace and i wanted to make 2x(1mile w1/rest 1km w/1' rest)
Finaly as i feel fine with Wills to make another kilómetro.
I did It .
1km at 5:08 168bpm
This the avarage.
Is It ok. ?
That Is boy only 15 days Is the result of twi month. But the last two weeks i started to see mu Heart rate was lower and my perception was very good.
I don’t understand why this session has to be structured in intervals. Isn’t running at LT1 just plain zone 2 easy running?
I start getting diarrhea feel when my heart rate is at 175+ my body just doesn't like that bpm....😢
Best running channel out there
Love the way you explain the science behind everything you do!
How would your average runner calculate their pace to do this at?
You can use HR, about 80-88% of maxHR. Or you can use something in-between HM and MP, of course depends on rep length. For ex 10 x 3 min / 40 s rest at slightly slower than HM pace.
Or 30 × 45:15 s at 10 km pace / jog.
I'd recommend Marius Bakkens blog, he's the pioneer of aerobic threshold training.
Thanks for the very detailed description of your training intensity. The graphs, along with the data from your Strava post from this run, were very helpful. Great training video. Keep up the great work!
Great video... No agenda, stay disciplined, be patient... Taking these for my next threshold run.
I just restarted threshold training. It’s probably the stop and go that pisses me off the most. Great video as always Stephen.
Absolutely love how you explain it and be so real and raw about it. I'm no elite and or sub elite athlete. I'm 47 this year and this is how I run. Self coached and really enjoy this sorta limit. Just started following you on Strava also.. Cheers for another vid..
Great video! One thing I don't understand with these non-VO2 max type efforts, why don't you just do 1X12k instead of 6X2k? why break it up into 6?
For my tempo sessions mentally I find it so much better having 1 long effort, 1X20-25mins at 170 HR for example, so much better for me psychologically =-D
No problem you can do that straight, this kind of LT1 pace you can go even 30-50min, but breaking it down is just better for the body. Understand for some people its not good for the mind.
You can run faster in broken up reps and also helps keep lactate lower. The goal however should always be to increase rep length, and decrease recovery time.
@@athletica2636 Cool thank you, 1 year into running for me and constantly learning =-)
@@stephenscullion262 Thank you, I loved the masterclass btw, keep up the good work
Only a few runners would be able to pull this through at the desired pace. Continues runs are often a few seconds slower per kilometer then threshold workouts
Got my ftp up from 171 to 189 in 8 months ,55 yrs so decent😊 got my headphones on .listening to def leopard “rocket” hysteria album ,,are my comments relevant ,,,I can’t hear
I have noticed that a lot of your videos you are running alone….. is that just for the videos or how you train?
Easier when filming, but I try to find help when I can. That said I’m very guilty of changing my training too much to suit others
😊😊😊😊😊😊😊😊😊😊😊😊😊🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃😉😉😉😉😉😉😉😉😉😉😉😉😉👍👍👍👍👍👍👍👍👍👍👍👍🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃🏃😀
First 5k in a year. I sucked and didn’t sleep the night before and was afraid to push it my time was worse then last year! At least I was a smarter runner about starting slow and passed 2 folks at the end . Also no sprint workout I have to enjoy busting my hart rate maximum at a 2* 4* interval. Also weights have taken a bit out of me putting on 10lbs.
Threshold drives me bonkers.... especially when I've still got 80/20 in mind and Maff Method but I'm still training to run up Mount Snowdon.... so I know I don't need to run Fast
So lots of low pace HR 125 ...... and come home and end up running HR 160 bugger...... this is a long training session!
“Throw your fucking agenda out the window” was really the only thing I needed to hear. Best quote
Suitable epic musical intro. I was reminded of Inception.
Is this running below marathon pace suitable for 800/1500m runner?
Running is hard, give yourself a pat on the back.
Running keeps me grounded and feels so much better with my morning run God Bless all .
what about ye Stephen. Recent subscriber , auld boy getting back into running after years away from it. Loving the videos and its great to hear someone with a Norn Irn accent giving great advice. Keep up the good work
Thx for the video. How to do feel about training with power vs lactate HR?
Hi Stephen, just wanted to share with you that I watch and listen to your videos whilst taken a long hot bath after an easy long run day. Calm, relax and motivating at the same time!
Hey Stephen trying to go to the joggingroom it says it can't find the page.
How does the drone follow you when you run? I presume you're not controlling it when it's behind you. Is there another person or is it able to track you somehow? Love the videos by the way.
Ok so my watch tells me my lactate threshold HR, so i know where to be in order to train that, but how do i figure out this aerobic threshold HR?
Thanks so much for all the great teaching you give us!!!👏👏👏
If I trained for threshold but my heart goes maximum then what should I do
Love your videos! Just coming to the end of your marathon plan. Exeter marathon this weekend. Would it be possible to do a 'week after a marathon' video? Cheers! 🤙
When running threshold, do you focus on heart rate and then analyze pace or vice versa? how did you set your threshold?
Regards :)
he does lactate test strips to check lactate levels while running certain workouts (usually on the track for steady results). He's an olympic athlete, so he's had his lactate tested in a lab to see at what levels he breaks his (lower) aerobic and (higher) anaerobic thresholds, so that he can use those numbers during those workouts where he's testing it, to see if he's staying in the right effort level. Then, just work on getting his desired LTH or HTH pace into those lactate levels that he can maintain for the desired time he needs to.
Actually if you are experienced runner, you dont need lab, for this workout just set something what feels little bit slower than your current marathon pace, and you are ok.
Yes, I kind of know the effort but use heart rate during reps, lactate after a few reps and speed (usually just annoys me) as I’d like it to be faster
Your videos in Flagstaff always look like you have the entire town to yourself.
Great video! Thanks for the work you put in!
Great video Steve. Much love from kenya
What % max hr would this effort be at? 85%?
I ran at an aerobic pace today, it killed me to slow down on hills. But I always feel better when done.
I read article said successful runners often run REP 5-8
How do we find our threshold, without pace or heartbeat like you said? We don't have the luxury of measuring lactate either.
Even without altitude, over time (6-10 weeks) you should see and notice a difference. Even if you’re not testing your lactate, you can see your HR slightly lower and you will not feel like your legs are heavy as much.
There is app cold V.O2 that’s give you idea of your LT pace ( put your current race time) then try to run that pace if that you feel you can maintain for 60min.
I don’t trust HR that much, because it is changeable depend your body conditions, steer level, sleep, etc etc
I use tinman elite running calculator, very accurate
This aerobic threshold as he said is little bit slower than marathon race pace, so try to run by feel, what feels like marathon pace, or use some kind of projection runner pace app as other said.
You can use running calculators put in your race time for a 5 or 10k ad a few seconds for caution.
Then they can give you threshold paces. Most do operate at a higher/ older threshold level of 3.5 or 4 mmol. So you need to run it a few seconds slower as calculated.
Your workout should feel like you can do it again after you have done it.
being disciplined, and especially patient, always pays off!
Thank you Stephen, just what I needed
Learning a lot from this channel.
best running tips, relatable
I would really appreciate some advice - I started running a year ago for 3 months but then i stopped. I started again 2 months ago and i can run 10k in 1 hour and 15k in 1h 40mins. Im currently 15 years old and im trying to reach a half marathon. Any tips or training plans? Tysm :))
To be honest at that point nothing matters more than just getting miles up. Don’t worry too much about your pace, speed will come as you keep running.
Great video, keep it up
What is your max heart rate? I’m just curious so that I can understand what percentage of your max heart rate 160 bpm is
188
You are great Stephen! 🤙👍
Awesome intro
Great content 👍
Nice jeep
Does that means that I need to chill my strides before a threshold session in case my lactate would high up ? Always doing 100’s strides AND 2 or 3 sprints accelerations of ~60m -> so my lactate is always higher at the beginning of my threshold session and I’m not working anymore the right target ?
No, this pace actually lowers your strides lactate very fast. It will be used as a fuel in the first rep.
Strides should be short and easy enough to be alactic
Hey Steve, is it possible for you to show your fat oxidation vs. lactate graph? as I've understood it, edge of baseline lactate (1.7-1.9) is the end of zone 2, where you are still oxidizing fat as fuel, and promoting mitocondrial growth in slow-twitch muscle fibers. Amateur runners will have this at much lower heart rate than professional runners
Looking at your fat and carbohydrate oxidation rates, the carbohydrate maximal oxidation rate around 19/20 km/h and your fat oxidisation despite declining (as expected) is at a very high level still. What is really impressive is that at 17km/h you were burning 0.92 g/min of fat compared to professional endurance athletes who usually reach a peak of around 0.8 g/min
Even around 19/20 km/h you were burning fat between 0.65- 0.7 g/min.
@@stephenscullion262 thank you! That's actually very insightful. That peak is insane... I've read the Inigo San Milan(Pogacars doctor) study on metabolic flexibility, and the results on 22 professional cyclists was peak 0.65 ± 0.15 g/min which means the max measured was around 0.8 g/min. The points you make in this video is very aligned with Inigos results and the way he works with team UAE, but your videos are so great at explaining how to actually translate these things into training. So many small details that can have a huge impact if you don't know them. So thank you for that.
How do you gage this if you haven’t done a marathon yet? I’ve done a half in 1:58 but my goal is sub 20 5K, sub 40 10K and 1:30 half. I have no idea what paces i should be running
@glenn griggs take your h.m time x 2.12 = marathon pace. So run a fraction slower than that pace fir your Aerobic Threshold Intervals.
The Jack Daniels VDOT calculator should give you a rough idea with the training paces.
Then you calculate from a half marathon an use that as a guidance.
To approximate your marathon time double your half marathon time and add 12-18minutes.