This video made something really click in my head. I am training for a beginner style ultra 50K (5 x 10km loop) and I think I understand what my focus should be on. Specificity! Staying in steady state fat burning stage, and improving mitochondrial density. Thanks Dr Will! John
Thank you a lot for your explanations. I just found your channel, it helps and motivates, to rethink my training. In the video, your focus was more on the longer distances. I would like to do a fast 5k. My recent 10k and 1k PBs are 40:30 resp. 3:05, so the lack of speed is not my issue. I wonder where I first should work on. Due to time restrictions I make relative small milage (20-30k/week, for the last 4 years). Mostly it consist of an Intervalsession (1min to 4min repeeat with 1:1 resp. 1:2 rest for the longer intervals) and 2 shorter easy runs (monitored with a brest strap). Sometimes I do longruns where "long" means up to 16k. What would be your advice to set the focus in my training?
you recommend "zone 3 tempo run" at 11:15. But typical "Tempo" is 85-90% of max HR (Daniels), which puts me in squarely in zone 4. In another video you describe zone 3 as dangerously easy to become junk miles... plz halp Doc!
Haha, yes, it does get confusing. I think Jack Daniel's intensities are too high for most amateur runners. You should look up my video on the Grey Zone Myth. Zone 3 running is only dangerous when you're doing it without a purpose.
This video made something really click in my head. I am training for a beginner style ultra 50K (5 x 10km loop) and I think I understand what my focus should be on. Specificity! Staying in steady state fat burning stage, and improving mitochondrial density.
Thanks Dr Will!
John
That’s the one, John! All the best for the 50 🤙
Thank you a lot for your explanations. I just found your channel, it helps and motivates, to rethink my training. In the video, your focus was more on the longer distances. I would like to do a fast 5k. My recent 10k and 1k PBs are 40:30 resp. 3:05, so the lack of speed is not my issue. I wonder where I first should work on. Due to time restrictions I make relative small milage (20-30k/week, for the last 4 years). Mostly it consist of an Intervalsession (1min to 4min repeeat with 1:1 resp. 1:2 rest for the longer intervals) and 2 shorter easy runs (monitored with a brest strap). Sometimes I do longruns where "long" means up to 16k. What would be your advice to set the focus in my training?
Reps of around 600 - 1200m @ race pace or faster with short recovery. 30-60sec. Try to get 3km of “work” for 5km and and 6km for a 10km.
you recommend "zone 3 tempo run" at 11:15. But typical "Tempo" is 85-90% of max HR (Daniels), which puts me in squarely in zone 4. In another video you describe zone 3 as dangerously easy to become junk miles... plz halp Doc!
Haha, yes, it does get confusing. I think Jack Daniel's intensities are too high for most amateur runners. You should look up my video on the Grey Zone Myth. Zone 3 running is only dangerous when you're doing it without a purpose.
Listening to this with a 10k time of 1:15 hours lol
Here with you, the absolute roast of 4 min kms being ‘not fast’ hahah. Not saying he’s wrong.