How to Run Faster: Build the Aerobic Engine FIRST

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Developing the aerobic engine is the name of the game in my approach to running. Without the aerobic base of fitness, we simply cannot press our bodies later in the training block with hard interval sessions. In fact, if we are plunging our PH levels too low and too often in the training block, this could potentially lead to injury through over training. Anaerobic training is often over emphasized in running circles, in my opinion. In order to race long distances, especially the marathon, we must be lay down capillary beds in the lungs, this can only happen through long and steady runs, ideally to the 2 hour mark and beyond. We will discuss further this aerobic development in future vlogs as I continue preparation for the Cleveland marathon. How do you develop your aerobic system in your training plan?
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@seancullen99 5 лет назад

Great video! Some extra science that may help - what's also going on at the 2h mark is that you're starting to get close the red zone for loss of glycogen from the muscles. When glycogen loss gets to a critical point, your brain makes it super hard for you to run at race pace and you slow down massively to conserve energy. This is essentially what happens when hitting the wall in a marathon. Evolutionarily speaking, this is for the times when for example, a lion might jump out of the bushes and you'd need to sprint to save your life. Your body is evolutionarily designed to make you stop short of the breaking point so that you have energy left for a live or die crisis. That breaking point is total muscle glycogen depletion. When you run, you're running off two separate fuel sources simultaneously. Glycogen is mainly supplied to the muscles through carbohydrates however, fat also provides a slower, but more plentiful supply of energy to the muscles. Think of carbs as a super charged but scarce fuel source vs a slow but never ending fuel source (fat). A good analogy is the turbo boost in a car (carb engine/glycogen - small tank but super fast) vs a steady, slow diesel engine that has a massive tank (fat). If you had to rely totally on fat, then you wouldn't be able to sprint very fast from that lion. This is why the brain always leaves a store of super charged glycogen in the muscles and it will stop you in your tracks and make you feel like you're hitting a wall to make sure you don't deplete that. However, If you can improve the efficiency of your fat burning engine so that it supplies more energy to the muscles, then you won't need to dip into the carb/glycogen engine as much, and thus, you push the point of glycogen depletion (and the wall) further away. The magic of regular 2h training runs is that as you get closer to glycogen shortage at the 2 h point, your body says 'hey, it looks like we're running low on glycogen and this seems to be happening regularly - we need to get better at burning fat!'. So with every run you're gradually getting better at using fat as an energy source. This means that when you eventually race, fat is providing relatively higher energy levels compared to if you didn't do all those 2 h runs, thus allowing you to run both faster and further without using so much glycogen, getting into the glycogen red zone and hitting the wall. An important point here is that it is almost always beneficial to go into a slow 2 h long run already a little glycogen depleted (for example only having a small/no breakfast the morning of the run...maybe just a coffee). This just means that because you're starting from less than 100% glycogen, you won't need to run as fast/long to get close to that glycogen loss red zone and you essentially get the same training effect without being as hard on your muscles (ie you get the same training effect from a slower, shorter run). Obviously this mainly applies to people who've already been running 2 h runs for some time and have built some strength...I wouldn't recommend semi-fasted runs to people just starting out. And obviously, in a race you want to go in fully topped up with glycogen...the semi-fasted trainings runs are just to exert a beneficial training effect that will then stand to you when you lace up your racing shoes. Also, for faster 2h runs with large segments at goal marathon pace (like over 8 miles marathon pace), you'd want to be glycogen loaded as these are too hard to do fasted and either way, the fast pace will bring you close to glycogen depletion even with a good pre-run meal. Also, you never want to actually hit the wall in training as it takes too much out of you an increases the chances of injury. Save it for race day! Hope I've explained that OK and you probably wont read this anyway but cheers for all your videos, they're awesome!

@SethJamesDeMoor 5 лет назад

What a comment!! Nice work!! Will save this

@seancullen99 5 лет назад

@@SethJamesDeMoor Haha, no worries. I geek out on the science of it all! And best of luck in Amsterdam!

@jelly8594 5 лет назад

AWESOME comment! Thanks a ton! Any advide for a total noobie(!) that just got into running to start me off the right way for potentiall marathons in the very distant future?

@190Michael190 4 года назад

Very comprehensive comment! Quick question, do you maybe have some (scientific) articles that I could read about this?

@djc0108 4 года назад

Well I’ve read it and thoroughly enjoyed your explanation. Thanks for taking the time to explain this fully. Great input. 👍👍👍

@liamdennehy5736 5 лет назад

My favorite run of the week is the Sunday morning long run! I’d always much rather go for a 70-75 minute run than do 12x400 on the track.

@SethJamesDeMoor 5 лет назад

Amen! Agreed ✅

@coolrex6463 3 года назад

Depends on where you live. Down here in south Florida, long runs aren’t fun in the hot and humid weather😂

@googlable 5 лет назад

And when do you introduce tempo runs in a training block?

@MrMcGuck 4 года назад

Year round, tempos when done correctly aren't anaerobic

@cameronmckinney2090 5 лет назад

My easy steady runs are around 8 minute pace. I want to get faster in my races but I want to be fast enough to where my easy runs are around 6-7 minute a mile pace

@steve1reg 4 года назад

You just ran 20 miles at 6:50 per mile? I have trouble running 5K in 30 minutes. And I haven't seen any progress in months. I'm still too winded to go faster. Maybe your channel is not for me.

@jrmenashe 4 года назад

Add in intervals and get your mileage up 👊🏼

@leesheehan5832 4 года назад

Vid starts at 5:03

@spyv6603 4 года назад

👍

@ElianOlala 4 года назад

Thx

@daconvertiblebaby69 4 года назад

Goat

@nigelcooper8204 5 лет назад

Well done Seth .. a great bit of enthusiastic video. I like your style .. I am a simple 2hr half marathon and a 4 hr Marathon man... but listening to you I am thinking "Hmmm I could go a bit quicker listening to this chap !" Keep up the good work !

@SethJamesDeMoor 5 лет назад

Ah thanks Nigel for being here! We're all in this together. Onward and Upward.

@janfolkerts7342 3 года назад

Sounds like me Nigel, I am amazed about how quick some people are. But man, I like running and trailing!

@MrSupernova111 4 года назад

This is probably the most informative video for amateur long distance runners. I'm interested in running my first marathon next year and I'm starting from scratch here. I can barely run a 10 minute mile pace and I'm horribly out of shape. But in the last two weeks that I've been running I've been taking it as easy as possible and only stopping at predetermined points. Today, for the first time I felt significant improvement in speed and form. Information like the one in your video here reminds me to not be overconfident and continue adding mileage little by little without going into oxygen debt. I think in a year's time I should be able to run a marathon if I stick to it. My only concern is that I live in Boston and it gets very cold here during the winters and I don't see myself running in anything less than 50F (maybe 40F) degree weather. I would like to know how you deal with the cold where you live. Also, dieting is another important part of running which I would like to see a video on. Thank you again for another super informative video!

@Bikernasty 2 года назад

Still keeping at it?

@UnityInReps 5 лет назад

QD: I approach training my aerobic system by running with some friends on the trails and running for 2 hours and 30 minutes at most, your right I can maintain a steady pace than at the 2 hour or 2:10 mark I start to struggle and I feel great after.

@DanRuns 5 лет назад

Great pace over 20 miles! I’m yet to get to that distance, but I’m looking forward to it

@runningwithstrength8580 5 лет назад

I go with a long run to end the week making 20-25% of my weekly mileage. Then easy running throughout the week with strides to touch up on the fast twitch muscle fibres.

@YuvrajSingh-sw3zh 3 года назад

Do you run fast in between the easy runs?

@emmanueleng1160 5 лет назад

I'm a swimmer that runs. So I build my aerobic engine using swims and do the speed workouts closer to races. It's been working so far but quite unconventional.

@serenaally 4 года назад

Emmanuel Eng for an intermediate runner who’s been running for a couple years, how long do you think it would take for the effects of swimming 3-4 times a week to see improvement with their aerobic engine? I’m sorry if this is a hard question. I’ve tried swimming and it was so much harder than running that I only tried it 2 or 3 times then quit.

@michaeljoppa8460 Год назад

5:10 is when the video actually begins. Seriously I don’t care about your shoes and errand running

@s9209122222 4 года назад

So beginers should run as far as possible no matter how slow the running is?

@abdussami3109 4 года назад

yes!

@FJSGaming 4 года назад

thank you Seth 🙏🏻 i just started following you about 2 months ago, and watch your daily videos, but also have gone back and found gems 💎 such as this. i have been running for over 20 years, and i am still learning new things, all the time. i am hoping to marathon PR in May 2020, and following your running journey around the globe 🌎 has certainly inspired me to give 100% everyday. Peace brother ☮️

@jarsa81 5 лет назад

Thank you Seth 🤟 I like to do easy aerobic miles winter season 3-4month because here Finland so much snow/ice cold and very terrible weather often 😅 its a challenge.. Last year i was not happy to my performance even i do marathon PB 3:09:xx I think I made that mistake, too early and too much high intensity workouts and i burn out my peak fitness level drop down before the race day... (chasing for sub3h)

@SethJamesDeMoor 5 лет назад

You're welcome, and so glad you found some value in this video! You got that sub-3 goal!

@pontericky3506 3 года назад

I started slowing my easy runs right down a couple of months ago. It felt really unnatural at first but I stuck with it and now it feels pretty normal and I'm able to put more consistent training in, less niggles and most of all...it seems to have cured the chronic insomnia I used to deal with so I recover so much better than ever

@markivanov2593 4 года назад

I can give some advice: Simple formula 1: +-60 hours of running is equal 1 point increase of your excisting VDOT Simple formula 2: For desired VDOT value you should constantly keep some weekly running volume as follows: 5 hours of weekly run at any kind of intensity is equal VDOT=60 6 hours - - - VDOT=62 16 hours - - - VDOT=82 But this is base only (like possibility to run for desired vo2max) and it does not mean once you have it you will run fast, you have to train and teach your body after base to run fast and long and economically. Example: you want to finish 5K at 14min:56sec (02:59 min/km pace), which is corresponding to VDOT=60, but your VDOT is 55. So your training plan should look like this: 1. Build aerobic base, until your reach VDOT=60 (~300 hours total of running at zone 1-2-3=15 weeks by 5 hours weekly, for example) 2. Once base is completed proceed with specific trainings (tempo, LT, intervals and so on...). During specific period you must teach your body to run at pace 02:59 15 minutes continuosly. Of course, you can start to include specific trainings during base period in order to be smoothly aproach to desired speed (02:59) and to be allside well trained step by step. This is it, simple like 2+2.

@brockhoel46 5 лет назад

Good video Seth. Aerobic capacity separates the good from the great. You should get a heart rate strap its a good way to keep steady runs really steady and build the engine too:)

@SethJamesDeMoor 5 лет назад

I know Oliver, it's on the wish list! Thanks for being here.

@audio.paisajes 4 года назад

Hi, just subscribed to your channell, i know you've been in Argentina, Villa La Angostura for the K42 race... ok, i live about 1000 miles more to south near Los Glaciares National Park... i run since 2017, i'm 53 y/o and watched a few of your videos these days, my english isn't so so good anyway is enough to tell you YOUR COMUNICATION SKILLS ARE GREAT!!! even for non-english audience...!!! GO ON MOOVING SETH!!!

@theunknown21329 Год назад

5:04 Useful stuff starts from here.

@angiestowe8220 5 лет назад

Engine. Potassium. Potassium. Potassium. Everyone be sure, especially if you have leg cramps like I do, to eat a banana. Have always struggled with calf spasms. Just wanted to let everyone know. Don't forget LIVE FEED tonight. Great video. Have a great day. God bless.

@abhishekjain5995 4 года назад

I came across your video while exploring aerobic and anerobic modes of excercise .Thats a great video! Lot of good stuff to learn. Thanks again

@Ub7m 5 лет назад

Awesome Running ! That’s some solid pace

@SethJamesDeMoor 5 лет назад

Thanks Matthew

@robertbausa1 5 лет назад

Engine. I had never heard about the 2 hour threshold. In retrospect, it makes a lot of sense on my longer runs and I can relate how some of the times I was having to grind out a finish was when I hit that 2 hour threshold. After some advice from Seth and a couple others, I have changed my training plan to focus on aerobic development and building my weekly mileage base (I'm not currently training for an event). My long runs were getting up to 40+% of my weekly miles (now 20-25%) and I needed more balance in my week and have spread the miles out. Following a ladder method, 2-3 weeks increase, one week step back and recover.

@ericsisk1 5 лет назад

A little “Blair Witch” action going on with the snot. 🤣

@SethJamesDeMoor 5 лет назад

hahahaha

@Dawnseeker 5 лет назад

Mr clean magic erasers are pretty good too

@ronanmcmahon-staggs779 5 лет назад

Engine For xc my team trains basically all areobic besides one day a week where we do areobic threshold for like 1 mile or 2 mile repeats and then we start track training when school starts.

@kaypati 5 лет назад

Engine! This is where I need help. I need to build my aerobic base. Will hill repeats and stair workouts help build the aerobic base? I am starting from scratch all over again after falling off the bandwagon. 2019 could be the year!

@danielltorres5895 5 лет назад

Chai you should take a couple of weeks where you go on some easy long runs and increase your weekly mileage with EASY running. After that you can begin to sprinkle speed work like hills and stair workouts

@MrMcGuck 4 года назад

You should never get away from speed work even when base building the difference is between aerobic speed and anaerobic speed. 30s hill sprint work on form and increase strength. You just need to give yourself ample recovery 1:30-3:00 between. Tom Schwartz (Tinman) talks about this. We do 5X1000 repeats at CV pace, 4x200 at mile speed walk 100 jog a 100 into next 200 and 4x 30s hills once a week. Along with an easy tempo or marathon paced progression run once a week.

@monicabrown8202 5 лет назад

Great vlog. I have a marathon in May. Currently I am going to the gym 2 times per week to gain some core strength. I run midweek after work and on a Sunday morning. Midweek 6 miles, Sunday 10 miles. I do suffer from PF but I work with it by doing feet exercises . Should I be doing more miles is what I am asking? Any advise would be great. And thank you.

@Damian-vk2lc 5 лет назад

QOD , I use the Maffetone method to do all aerobic miles early on in a marathon training plan. Using a heart rate strap and keeping heart rate below maximum aerobic capacity which is 180 minus your age . This also helps to prevent over training . Keep up the good work Seth !😎

@MrMcGuck 4 года назад

The problem with trying to calculate your training zones with Maffetones formula is that you end up with a training zone that might be below your actual capacity, which means that you could potentially miss out on fitness benefits. Training with lactate threshold heart rate zones gets you closer to your zone 2 mitochondrial development zone.

@thecrowfliescrooked 5 лет назад

Seth I’ve just found your channel and I just want to say how refreshing and exciting I find it. You are a welcome addition to the running world, thank you. Additionally I see your channel is full of so many RU-vid experts with so many pieces of advice. To each their own but be careful of the advice that’s offered here on no mans land. Do your research.

@sneakersxsosa1492 5 лет назад

You lost me at the sketchers.

@SethJamesDeMoor 5 лет назад

😂

@kaltsoplyn 5 лет назад

why do skechers get such a bad rap?

@MrSupernova111 4 года назад

@@kaltsoplyn . Because they're Sketchers. haha

@mattlongen1927 5 лет назад

I have been training since december (I took 1 month off after a 10 month cycle) and all I have done is aerobic work. I love it and my coach has been given me a solid plan. When I ran in college I feel we didn't have enough aerobic work before hitting the intervals. Now with a 12 month cycle before a peak race, I am easing into training/workouts. I am only at 60 miles right now. I was going to make a similar video about this topic. Anyway, love the channel!

@SethJamesDeMoor 5 лет назад

Nice Matt. Keep me posted on your progress with the training.

@maromero28 4 года назад

This may be one of the reasons why I been having conditioning problems with my fights . All my workouts are basically HIIT and I rarely if anything do no aerobic training . From what I heard , it helps the build up of blood vessels

@robtackett8112 5 лет назад

Hey Seth, do you know why my comments about Plant Based nutrition and athletic performance were deleted? Did I do something wrong? I was sincerely trying to provide very constructive information pertaining to health, nutrition, and athletic performance. I would really like to know what I did wrong so I don't do it again.

@SethJamesDeMoor 5 лет назад

Hmmmm... was that’s strange. RU-vid marks comments with links as spam, did it have a link? Sometimes that can happen. Post again if you still have some of the info. Thanks Rob for providing it

@brandonstasulli6407 5 лет назад

My strategy is very similar to yours Seth, I will work up my mileage steadily during my cross country and track season's, and I add intervals much later (sooner in track)

@SethJamesDeMoor 5 лет назад

Brilliant Brandon, glad to hear it!! You're right on target.

@TC55555 5 лет назад

Great vid! Base training is key! LSD.

@AaronNewton 5 лет назад

Glad you made this video. There's some kids on my track team in college that are only doing sprinting workouts for distance track and I was just doing long runs and wasn't sure which was better. Thank you

@SethJamesDeMoor 5 лет назад

Aaron, definitely hit those miles now, you’ll be great in April and May!

@lennon_richardson 2 года назад

Geez bro, Longest intro ever! Actual content starts at -4: 50- 🙄 … correction it starts at 8:00

@EdwardVarner Год назад

11:42 can you please reference these studies? This is fascinating to me. Does it need to be 2 continuous hours or just 2 hours a week etc?? THANKS IN ADVANCE! I literally re watched all the YT videos I watched yesterday to find this nugget 🙏🙏

@RyanHuggler 5 лет назад

QOD: I try to build my mileage through the off season at an easy pace anywhere from 8:00/mi-9:00/mi based one how I feel. I also try to hit a double digit run on Sundays and then another roughly hour long run on Wednesdays. The rest of the days I just get in the mileage and try to squeeze in a rest day here and there. Every other week or so I also do a tempo or something upbeat pace. That’s pretty much how I set up my offseason training to build my aerobic engine.

@cicirunner 5 лет назад

Great video. A topic I have been thinking about a lot lately. I feel the same way nearing the 2 hour mark. I sort of enjoy that feeling at 2 hours where you are physically spent and each minute you run feels more like a struggle. It's a new challenge. I really enjoy doing this while fasting or eating minimally beforehand as well.

@SethJamesDeMoor 5 лет назад

Nice Cici! I completely agree with that 2 hour window, and then anything past that feels like extra money (endurance) in the bank.

@thomasp.4899 5 лет назад

Someone going to call the cops on you if you where that ski mask 😂😂

@Julie-my6ds 5 лет назад

I got pulled over by the cops once while running 🤷

@kyranalikamik8318 5 лет назад

Mitochondrial density and efficiency is also a factor brought about by aerobic training exceeding 2 hours.

@Efficiencyts 5 лет назад

Somebody say my name? ;D

@MrMcGuck 4 года назад

Actually 2hr is optimal beyond 2 hrs say 3hrs your body begins to breakdown muscle mass. All studies point to 2hrs being the most beneficial.

@clas683 2 года назад

As a roadbiker who is taking a shot at running all this sounds familiar . I’ve been running like once a week as crosstraining (plus strength training) for my bikeriding. Now I am keeping some biking as crosstraining for my running, not least because it ’s great for the aerobic system. A 4-5 hour Z2 ride is actually easier than a 2h Z2 run. Aerobic fitness gains while saving my knees. Bikeriders should run and runners should also incorperate biking. :-)

@strifex-suspension-works Год назад

Thanks for the video! Do you have any good ideas how to work on my aerobic base while I"m out with a nasty IT band "injury" ("runners knee")?

@leemv3 2 года назад

Apologies if this is answered elsewhere in your channel but are you using a 1:1 breathing pattern at the beginning of this video? I know from a prior video you had on breathing, you don't typically think about it, but just curious if you've noticed whether you settle into a 1:1 breathing pattern.

@enriquesundiang3558 2 года назад

Voila! Voila! LSD! Keyword "Engine" I Really Really Like it!!!

@MattNasty 5 лет назад

Never really put much thought into base building strategy. I have always done about 6-10 weeks of easy running (depends on life😅). I also normally add strides 3-4 strides, 2-3 times a week. Idk, maybe there is a better way, but that's what I got.

@SethJamesDeMoor 5 лет назад

Life usually come first! Thanks for sharing and more thoughts on this topic soon.

@michaeljoppa4755 2 года назад

Skip the first 6min it’s worthless, unless you care to watch someone mail a package, and idk..

@mulatukelta835 5 лет назад

God bless you brother, it is a nice infro... for beginners like me

@c.harris3411 4 года назад

I’m training to improve my five mile (34:49) I run roughly 10 miles at an 8:00 minute pace once a week, to optimize for this distance should I LSD more than once a week? Also should I up the distance or lower the pace or both for my progression? Any help and training tips from anyone appreciated.

@c.harris3411 4 года назад

Should I just go at a faster pace I can keep steady or keep this 8ish pace for more mileage?

@moblix1764 4 года назад

Once a week is good, try to get a little faster every mile

@runningwithstrength8580 5 лет назад

What about for shorter races, 800-5000m?

@11untouchable 5 лет назад

Aerobic development still vital, might be a shorter training block or look differently but still very important for 800-5000m

@kotieerwee2593 5 лет назад

I bit the bullet and did only aerobic training for 3 months never running faster than 6:15min/km and improved my 5k time from 25min to 21min19sec. Not amazing times for sure but after years of not focusing on aerobic and running everything hard its still an substantial improvement for me.

@tennistube3331 4 года назад

Kotie Erwee How many km or miles per week did you clock up to achieve that? Thanks.

@ebrahimomer4225 3 года назад

If a runner trains for 6 hours a week, should they do easy runs, or will harder efforts be of more benefit?

@ejquezad 5 лет назад

Two comments 1. You really need a heart rate strap. 2. That face mask looks like you are going to be robbing a bank, hahaha, just kidding.

@kaisaechao4163 5 лет назад

Was happy to hear him say the mask was for mountain runs 😂

@sylvainbauge 5 лет назад

I agree. How do you know you're in your aero zone if you don't use a HR strap? Watching you run uphill and breathing this hard I doubt you were in the aero zone then. Just my 2 cents.

@stevestarr9769 5 лет назад

I fully agree with the two hour run thing, but at the same time there are big variations between runners and what works for them. In the 1980s, Rob DeCastella would do a run of up to 35 miles about 4-5 weeks before a marathon. In the same era, Rosa Mota of Portugal almost never went longer than 90 minutes. There's the science of training, and the art of it. It takes both.

@adamjames4402 5 лет назад

Can anyone point me towards the research on the changes that occur when you reach and pass the 2 hour mark? I've tried a few different google searches, but haven't found anything relevant. Thanks in advance!

@Mark-xw3tj 5 лет назад

Thanks for your videos. I'm a HK based subscriber. Totally agree with your point, but I think many people may be surprised how easy it is to exceed aerobic pace. Do you use any Heart Rate thresholds to assess when you are no longer aerobic? The dead zone often kills improvement when you get caught going too fast for aerobic adaptaption but too slow for anaerobic or neuromuscular improvement. Keep up the great work.

@philosoninja 5 лет назад

Engine! QOD: I love my long runs. I try to do one long one per week. I will turn in what I like to call FRANKENSLOGGER toward the end of my LSD runs when my knees and hips get cranky. That's when the real fun starts for me.....Trying to talk myself into more miles is challenging sometimes .......... I do love the way I feel the run following my long run. I feel like I'm getting faster. I have to make myself slow down sometimes (sometimes I don't lol...)..... I have a long way to go but I know I will improve more and more with consistency. Great topic as usual. The science is fascinating too. Thanks for the motivation for today's run!

@jenniferwithrow5512 4 года назад

Baby wipes clean a lot of things well! You can detail the inside of your car with baby wipes too!

@scotthumphreys4157 3 года назад

'Skechers Performance' seems like an oxymoron

@richardgorman6707 4 года назад

Great video with a lot of positivity Seth. Your 2 hour mark is 18 miles, while MY 2 hour mark is 12.Keep it up. My aerobic training is by feel, as I am 65.

@rayrunfitness5798 5 лет назад

How often to do this 2hrs mark in a week? I have a 10km race on June 16..i did 20km yesterday, when i watched this vid...

@voquangngoc 5 лет назад

Love it Seth! I will use your strategy for my up coming Marathon.👍

@SethJamesDeMoor 5 лет назад

Excellent John, more updates soon on marathon training.

@HectorDavide 5 лет назад

better have a look to dr. Phil Maffetone

@SethJamesDeMoor 5 лет назад

what's he say?

@MrMcGuck 4 года назад

Maffetone has most people running in zone 1 a recovery zone. This zone requires high mileage to truly be beneficial. If you use lactate threshold set zones that put you in a zone 2 you can get better results with less wear and tear.

@lostwisdom100 4 года назад

It's been shown now that as a runner you even grow extra alveoli in your lungs too!

@Twize 5 лет назад

Thank you for this Seth! I’m trying to Sub3 this year. Game day is in Nov. Best time is 3:11 last year. Love your reviews and training tips, 👍

@SethJamesDeMoor 5 лет назад

Woooohooo! You got this! Which race in Nov?

@gosekinz 5 лет назад

my tip for a first attempt at sub 3 is choose a smaller race = you don't want to be dodging human traffic for the first 5Km (3miles). Flat course goes without saying .. good luck!

@manashbarman3490 4 года назад

I think I watched this vlog 5-6 times now. So amazing. Informative

@sbsb4995 4 года назад

Make sense. Humble. And honest. I am going to subscribe to this channel.

@paulcarlson4230 Год назад

I've never ran a marathon or half marathon or 10k I run for fun and therapy but I entered a half marathon in Jan 2023 I'm hoping when I get to the line I can say you got this , I dont want to be disappointed, im 61 been running pretty steady for 4 years but my long run is usually 8 miles .sometimes I got it and sometimes I'm like wholly s what's wrong

@SethJamesDeMoor Год назад

YOURE DOING GREAT PAUL!!

@inkopera5459 2 года назад

..like you said ..easy hr base building

@JordanThomasmedia 5 лет назад

Hey Seth! Recovering Track junkie here. Thanks for the detailed breakdown on building that aerobic "engine" My coach has helped me appreciate using an aerobic approach to training. Its been 2+ months of predominately aerobic running with a dedicated 80-90 minute long run most weeks mixed in with some very short intervals (100-300 meters )and I do feel stronger. Had my first somewhat specific training pace run earlier this week and while I lacked that springiness that I like for faster workouts. I was stronger than I have ever been this early in a training block. Waiting for my March race to say definitively that Aerobic first works for me. Keep up the great videos.

@SethJamesDeMoor 5 лет назад

Love that opening line, 'recovering track junkie!' Can't wait to watch your training play out this spring and then let loose in those upcoming races. I need to go watch your video from today!

@pyqd911 5 лет назад

Sounds similar to the Maffetone method. Great stuff!

@MrMcGuck 4 года назад

@RunningOtaku 5 лет назад

QOD: I have a similar approach- building volume through easy runs and one long-run per week. That said, I still like to do some light fartlek or strides a couple of times per week in the aerobic buildup phase as I feel it helps improve my form. If I don’t do that, I worry that only running easy will lead to sloppy mechanics.

@JordanThomasmedia 5 лет назад

Im still kind of new to building easy volume, but I agree with you. I also just feel like I need a few fast reps, even if its just strides. Otherwise I will get bored.

@pompidoos4891 4 года назад

The baby wipes are also full of plastic.

@oldjayrunning3287 5 лет назад

Looking to run my second marathon in December 2019 using the next five months to build a base of between 20 and 30 miles a week consistently before going into a 24 week marathon training schedule. My question is… Is five months worth of base training too much as I’m only running three days a week

@kotieerwee2593 5 лет назад

No such thing as too much base training.

@liquidh6344 4 года назад

I have stagnated for so long I’m almost desperate to break out.

@toddboucher3302 5 лет назад

We have a dirt road rolling hills. About 2.10 miles out so about 4.2 total with around 500 feet gain. A lot of my long runs are repeats at easy pace. Or I run from house to this road and back is 7.5 miles repeat this 3 times is under 3 hours

@SethJamesDeMoor 5 лет назад

Nice Todd, sounds like a good setup you have there.

@jesse6002 5 лет назад

If I’m trying to peak for the 800m in April but I’m starting to run track meets on this Friday, should I still maintain 40mpw or should I start to cut it down? I’ve observed that I feel stronger and more confident with this mileage so far, but I don’t want to over train myself into another injury.

@SethJamesDeMoor 5 лет назад

I would cut down about 2-3 weeks before the peak race, and sharpen up the speed in that time.

@jesse6002 5 лет назад

@@SethJamesDeMoor Alright thank you. I've been a long time viewer and I appreciate your insight.

@gmaiaswbellnet 5 лет назад

Can’t stop watching

@EHughes0658 5 лет назад

I think I permanently run aerobic! 95% of my runs are in the mountains or trail here in North Wales, UK, so it is hard to push the pace too much anyway. I've recently introduced some road work, just to build up a little speed and this has benefited me hugely so far. I generally run anywhere between 60 - 100 km per week, majority fell/mountain with a lot of vert; runs are rarely less than 15 km, more often 20+ but my main focus is ultra-running. Did a fantastic 31 km 'undulating' run yesterday and it was great to feel like I could continue after arriving home, again, at an aerobic, manageable pace with regular fuelling. Don't neglect your fuelling, super-important!

@SethJamesDeMoor 5 лет назад

Elton, absolutely important for the fueling. I LOVE your approach, very similar to how I train. I just bought my first INOV-8 shoes!!! What are usually wearing?

@EHughes0658 5 лет назад

@@SethJamesDeMoor I'm a massive Hoka fan boy. Trying my best NOT to buy the Carbon Rockets! They've gotta stop releasing new shoes :D

@zeeshan.khan1993 3 года назад

It definitely makes sense...

@markbateman9222 5 лет назад

Agree that aerobic development has to come first BUT there are other methods of aerobic conditioning than steady state running. Gerschler and Igloi interval work was aerobic in the build up phase; large volume of intervals - up to 40-60x200 for example - with a reasonably short recovery, say 60-90 seconds, means that the speed of each run has to be limited and with such a short effort there cannot be any build up of lactic acid. It's Lydiard's major failing to view any form of interval work as anaerobic training.

@SethJamesDeMoor 5 лет назад

What would be the speed of the 200s? That's a lot of 200s : )

@markbateman9222 5 лет назад

@@SethJamesDeMoor For a 5K 10K runner 5-6 seconds slower than the runner's best time for 200. Fast run takes the heart rate up to 180bpm, this should drop to 120bpm within 90 seconds. If it doesn't return to 120bpm within 90 seconds the session ends. This workload is for a mature runner, with say 2-3 years work behind them. Less experienced runners might only manage 20-30 efforts before having to end the session. Other distances, 100, 300 or for more experienced runners 400, can be used. But the principle is the same; large volume of relatively slow runs with reasonably short recoveries to build endurance. After 6 months of this the runner is able to move on to more intensive work over longer distances at race pace and faster.

@gillps79 5 лет назад

Is is aerobic training more about distance or running that distance with ur heart rate in your aerobic zone?

@SethJamesDeMoor 5 лет назад

heart rate but the nuance is the distance that we go, it's a good question for sure. We can chat more about this soon.

@curtbentley 5 лет назад

Good to get your perspective. Even during my base phase, I'll run faster at least twice a week, usually with a midweek tempo (so not too fast) anywhere from 20-40 minutes, and then strides at least one other day of the week. I'll start adding in the intervals about 8 weeks out, which has me wondering if I'm starting too early, but gradually build up the length of my intervals and squeeze down the speed of my long runs until I get close to 2 hours at race pace (this is for marathon training). I keep my easy days really easy. If I don't, I definitely start to feel the fatigue accumulate.

@MrMcGuck 4 года назад

This is good because you should never get away from speed even during base building the issue is not going anaerobic

@dribkram 5 лет назад

Great video and earned a subscribe from me! I have a question for you: do you put in tempo/threshold runs in your training block from the start or wait on those until later as well?

@SethJamesDeMoor 5 лет назад

I wait until about half way through the training block, maybe a little earlier with some 'baby tempos.' Thanks for the sub and new vlog every day.

@andyharshman 4 года назад

@@SethJamesDeMoor Seth so the first half of training should be entirely easy? If it's just easy mileage how do we make sure that we are still improving?

@Batboy_idiot 2 года назад

Sweet standard trans on the accord

@michaelhawes7185 2 года назад

😁 cool intro , i enjoyed it.

@Chrislubey__1 3 года назад

Just run longer

@janfolkerts7342 3 года назад

Believe me, it made sense!

@pitchmeupscotty 5 лет назад

QD: indeed, I use the 2 hour mark as well. If I start from zero, I will work up to 3 x 1:30 runs in a week (that means 3x10 miles, or 30 mile weeks), once I reach that point, 1 run goes to the 2hr mark, then beyond. The 2 hour mark is like the 3hr mark in cycling I used to use. From that point I venture into +50 mile weeks (which is my max volume I can spend timewise). I do would like to add, rest needs to be adapted as well. I will include crosstraining (elliptical, cycling, rowing) where I'm really low intensity, but add very short heartrate spikes. The advantage of the crosstraining is that your "running" muscles get a break, and the heartrate spikes (sudden very short increases in intensity) allow you to test your fatigue. If the heartrate stays low during the intensity spike, your body is still tired and you need more recovery before another long effort. I have genetically a big heart so I need to take care of the engine...

@joyridaz 5 лет назад

@seth James demoor - during the aerobic phase is it ok to do tempo runs, mile repeats, and 1/8 mile hill repeats? Is it really just the short track intervals to hold off until the end of the block? Thanks for the guidance, this was an excellent video. Maybe I’m a history major at heart because it made sense to me! Cheers

@religionofpeace1304 5 лет назад

JoyRidaz he just said aerobic. Tempo and hill repeats can well be aerobic near threshold

@SethJamesDeMoor 5 лет назад

Tempos definitely but just be careful on the hill repeats not to go too hard. I’ll be doing a tempo this week 👍🏻

@robertricker2727 5 лет назад

I like building a base normally start out at 25 miles a week build at 5 mile increase a week until peak at 110 then decrease miles. Somewhere around 60 mile week throw in hill repeats for 4 weeks at once a week. Then do date pace repeats of 800 or 1200 meters or ladders to 1600 meters back down for 4 weeks. Then speed repeats for 4 weeks nothing longer than 600 meters at goal pace or better.

@StrawNonHuman 5 лет назад

Do you have content on food and drinks for beginner runners? :)

@SethJamesDeMoor 5 лет назад

Not yet, but stay tuned for updates on this.

@angelorodriguez5985 5 лет назад

Great point! aerobic training is the key especially for marathon distance. I run 1:43 half marathon last 2017 but could not break 4 hour in marathon distance. The reason? I focus on hard interval and tempo runs. Last year I focus more on long steady run, fast finish workout and adding more easy days in a week and I am surprise with the result because I was able to break 4 hour marathon with a time of 3:40. This year I am aiming to reduce it at 3:30. QOD: I start my training with light intensity workout, slightly lower mileage than my usual. I focus more in strength training. Then after a month, I will slowly increase the intensity and the mileage. I will include 3 weeks of speed development workout. I will end my long run with 10-15km at marathon pace. 6 or 7 weeks before the goal race, I will go back to similar workout when I started but with increased intensity and mileage this time.

@SethJamesDeMoor 5 лет назад

Nice Angelo, I like your emphasis on strength training early, that should help keep you healthy. Thanks for being here.

@angelorodriguez5985 5 лет назад

Strength training is something that i learned the hard way.😅 I was wondering if you have experience about side stitch?And if you have, can you somehow include it on your vlog when you discuss about injury prevention and strength training tips? I really enjoy your vlog! Its loaded with content😁

@UnityInReps 5 лет назад

The audio sounds a lot better in the shudio!

@SethJamesDeMoor 5 лет назад

Awesome to hear Justin!