How Ugandan athletes do their easy runs 

their easy run is faster than my fast run jeez

Long aerobic runs not only improve glycogen metabolism but also maximize capillarization in the muscles. Arthur Lydiard recognized this over 60 years ago when he had 800m runner Peter Snell run a hilly 35 km route every Sunday. Snell was unbeatable over 800m and 1500m in Tokyo in 1964. Later, Lydiard did the same with the Finns in the 70s. Lasse Viren was so unbeatable over 5000 and 10000 in 72 and 76, he was accused of blood doping.

Wish we could've those kind of speed when running easy runs😅

Thank you for this Alvin!

Great insight!

Great content.. keep going ❤

great video man!

thanks for the vid. Glad to have u back making videos. Beautiful scenery and beautiful movers, those pros glide when they run. I think ez day too, is perfect time to think about your form, foot strike, and be efficient. And let go of stress. Keep up the good work.

Banange !, the world is watching you, Alvin, blessings 🙏💙, those who love sports ✌️👋

Keep making videos! Love 'running along with you' on the treadmill while watching. Thanks so much!

Great content and commentary brother👊🏿

great content,you deserved more subscribe!

Hi Alvin ,2 videos was enough for me to want to follow your videos. Please keep the good work. Congrats!!!

This video was in my recommendations. Glad I watched it. Very insightful. Keep up thr good work, brother.

superb contents, masterful advices, incredible editing, fantastic glimpses of the nature... this channel is simply the best. I just discovered this channel and I'm already in love. Good runs from Italy

Another exiciting video from Alvin!)) Great you are back and share your training with us. MAF - what I use for my easy runs and also run by feel. Be tough and luck in your preparation All the best from Russia African brothers😃😃😃😃😃

Amazing work ❤ amazing conversation…. My easy pace is 5’30 /km

Really appreciating you all ..Can't wait for the speed day run and tips video. Please upload as soon as possible ,I have an upcoming event 😊

Really cool video!

Happy to see your wonderful work Dr. Alvin Kind regards, Emil

Your video quality have really stepped up, keep up the good work

Good job Alvin

There is not much research on easy run pace but a few clues from a couple studies in the early 80's.

Very nicely made video bro. Good video topic as well

Bro your doing a great job for Ugandan athletes

Interesting comment on the possibility that the women end up overtraining by running with the men on the easy days. Then again, for a world-beating woman like Tigist Assefa, who is faster than just a tiny fraction of men, the mens' easy runs really are very easy.

Loved the video, great insight!

This reminds me how pleasant group runs can be, to run in a common cadence and not be on your own.

First of all, Thanks for the nice video. Here is my way to make easy runs : I'm a 2:30 marathoner, and my easy runs are between 4'40'' to 6'15 per km, if I'm really exhausted. My long runs "slow" pace is around 4'45'' per km, which is what I recently averaged over my longest training run (3h30). I based my easy paces on Kipchoge's, who seems to run 80% of his training volume between 4' and 5' per km. I hope it makes sense 😊 All the best to you

love this x

I am fortunate to live 50km from Belgrade and i will watch the cross country in person. So stoked😎

The kind of content we need ❤. Yesterday I went to squat by your side during the ABSA 7 hills run to grab a selfie but you didn't realize, you immediately stood up while I was just squatting😂, hope I'll get you soon in another event for my 🤳

Keep up the good work 🥇❤️✌🏿🇺🇬

Thanks for the video!! It sounds like I’ve been doing my easy runs too fast then

Hello from the UK , I only started running at 50 and I am quite a heavy set person (was 100kg originally at 50 , now at 55 I am 88kg and hopefully will still have a few kg to go) the bulk of my running has been easy using MAF and with Florence Giermans's work in with MAF and 80/20 , I then went onto private coaching and over the last two years I have shaved 40 minutes off my marathon times. I am not unrealistic , I don't have a runners build and I am no longer in my spring of youth .. but for me if I can spend my time trotting along at 5:30's so that ever so often I can spend an hour or or three running close to 4's then I am happy. Loved the post and if you don't mind I have followed your page . (yes I do speed work on A Wednesday and throw some stides in on Saturday , but I can only push once or twice a week , the other days are all easy or rest)

He’s back! 🎉 For myself , i discovered that when I increase/add fast runs/hill workouts 1-2x week, cross train with indoor bike, then my higher heart run rate runs naturally turn into lower heart rate runs at same pace after a few months. At least by 3-4 beats/min. Works for me, just don’t have time to do “maffetone” , which is really the “push up” lactate threshold, repackaged. I prefer “pull up” method of faster heart rate training/intervals, which pulls up lactate threshold levels as well. I believe this can work well for casual 1/2 marathoners or less distance. I was able to do 5k from 30 minutes down to 24 minutes less than a year this way. And still improving. And this was based on published research, other runners, not just me. Many ways to Rome, I guess.

I could run 260km a week on those roads at 4:15/km, I hate roads in the UK all tarmac. Good video, subbed.

I’m a 17:18 5k runner and my easy runs tend to be about 4:40-5:00/km depending on how easy it feels

Loved the latest video Alvin. Like the concept of the easy run - can I apply this to my swimming?

Im running 7:30 per mile for a half marathon. I do my easy paces at 8:30-9:00 per mile

My half marathon times should translate into faster marathon times but don't (1:34 HM and 3:55 marathon at age 58). After running my 2nd marathon (NYC) in 4:21, I read on Runner's world where some athletes look at running their Long Slow runs at 30% slower than Race pace. 5 min/km for marathon would then translate into 6:30 min/km LSD. Next time, I will slow my LSD down as I usually am in the 5:30- 5:50 range depending on elevation gain. Thanks for posting the video.

Interesting video. I think the ladies running with the men on long runs, at the men's easy pace just may benefit the ladies. Yes there's risk of injury for overtraining, but the ladies may get stronger doing this. I used to do my easy runs at 5:40/km back in my 20s...then race marathons at 5:30/km. I have since realised that it was too fast and now I do them at 6:10/km up to 6:20/km. My current marathon fitness is still sub 4h.

As a 63 year old, I run easy runs at 6:30 pace and recovery at 7:30 pace (about 100-200 meters of elevation gain per 10K where I live). My race marathon pace is 5:40 pace, half marathon 5:00 pace and 10K 4:35 pace where I don't get tired but my legs don't go faster. Many recovery sessions in terrain because at my age and training 6 times a week with 100K you have to be careful with your body.

I run my easy runs entirely based on HR, keeping it below 70% of my max. For me that can be anything from 4:50-4:20/km (compared to my 5km race pace of 2:50/km)

6:47 mile pace for 12 miles is insane And at aerobic too

my easy runs are in Z2, so HR mid to high 140s, and the pace ends up being quite slow. But their easy run by the end is my race pace, so everything for me would be at least 1 minute slower

Got yoursel a sub 😊.. as a 2:57 marathoner (4:10/km).. i find running 5:00 pace ir just under feels best for.. its easy but you're still moving.. i find anything slower than 5:20 is a drag and you're getting nowhere 😂

I plan on running a sub 5 1500m, as well as a 2:19 800m. Im 15. I run easy runs about 7-7:30/km, about 6-8km.

You can run faster by running slower just walk for about 2hrs at brisk pace then run the nxt day you will run soo good kipchoge works this way.

Alvin,i need your connection,i promised you last year that i want to come to Kapchorwa to train,am ready prepared 🏃🇺🇬 💪

Their easy run starts off as my tempo pace and graduatly goes faster than my interval pace 😂

Similar to Arthur Lydiard's principles

Are the easy runs in monday, tuesday and friday, done on thus dirt track all the time .. and is the dirt track a softer surface than the road ?

Alvin, I have a different way to check if I’m running slow enough, some people may think this strange. I’ll hold my breath for 10 second while running. If I can start breathing again normally, I assume I’m running slow enough. What do you think?

Wakanda forever

their easy run is even way faster than my race pace!!!! 6.0-6.30/km 😢

I thought they would be going way faster than this bc I think I could keep up with them but then again this pace is like my moderate pace (between easy and threshold) not easy pace.😅

Really interesting insight. I think I would have maybe kept up with them for the first 14km but it certainly would not have been an “easy run” for me. Easy/zone 2 for me would be around 5.00/km

Their easy run is probably faster than my speed run.. 😂

atheltes from another world.. their easy runs are my tempo or threshold... hahaha. Greetings from Colombia

6:08 faster than conversational pace? Interesting. Goes against the orthodoxy

their easy run damn near my dying pace lol

Their easy run pace is twice as fast as mine wtf.

When men run "hard" or "fast" they get a reduction in testosterone levels. This is why lifting weights after workouts is actually really important for men as it boosts testosterone levels. When women run "hard" or "fast" they get a boost in testosterone levels. Testosterone aids recovery by creating larger and stronger bones, greater muscle mass and strength, and higher circulating hemoglobin. This may explain why women are able to run faster on their easy runs compared to men. Just a theory!

Alvin, practice running a little bit barefoot, and then run the same style with shoes on. Soon you will be running without the pain and with the group!

Seeing their speed, i think thats far too easy. For me at least

"Slow" LolZ!

Hi don't know how I unsubscribed u. Happy that after 1yr RU-vid suggested me luckily. You channel is more informative than other European shit running channels🇮🇳🇮🇳🇮🇳👌💝

They prepare to race the same way the 37+ Kenyon runners who were suspended in 2023 prepare to race, doping.

who can compete with the africans? are we just forfeit?

33? You look 53.

33? You look 53.