Master The Triphasic Model: Elite Runner Training Explained! 

Where is it said that the aerobic system is not a limiting factor? It's kind of implied, that's why we talk about vo2 max and lactate threshold.

​@@xtrwq he said the limiting factor in a marathon is the muscular system, not the aerobic system.

The thing is that you can't talk about about the physiology of the body as if it was just the combination of isolated systems. Using the same logic, we could say that the muscular system can't be the limiting factor either, because it isn't maxed out when running a marathon since you can run much faster than your marathon pace. Also, what makes your muscles get tired and not be able to contract with the same efficiency anymore is precisely the aerobic system, which is what ensures that blood and oxigen gets to the muscles. The aerobic system is not just getting out of breath. How does he think the muscles work during a long effort? Anything longer than 5 minutes is pretty much aerobic all the way, the muscles getting tired in a long effort is not a sign of lack of strength, is a signs of lack of endurance. This misconception comes from thinking about the body in parts and not as a whole. There's no "muscular system" isolated from the "aerobic system".

@@matriaxpunkyes… that’s why I find it problematic to say that the muscular system is “maxed out “ in a marathon and that that is the primary cause for slowing down, it is much more complex than that. I agree with you

@@shanpervaiz99 in the end, if you are going for a PB in any given distance, everything should be "maxed out" for that specific distance and effort. It's like doing a max set of pushups VS doing a 1rm on the bench press. You are maxing out on both, but they require different capacities and different trainings. And yes, if you do a set of max pushups you are maxing out the capacity of your muscles to do high repetitions, but that's different than maxing out your neuromuscular system in absolute terms.

You're so welcome!

My pleasure! Thanks for the nice comment.

That’s amazing! And what I’d expect. Nutritional shifts are the biggest key to your training and racing. By far. Hands down. Nice job!

@@runelitecoach tank you so much for putting Al this great information out.

There isn’t a blanket mileage prescribed for base training for different races. It comes down to your history and how big of a level up you’re going for. As well as how much sleep and good nutrition you’re willing to do. 2 transition from base to Support), you just keep on doing your full amount of strides. Base training in part is to build up your strides gradually so you adapt to them and you don’t get hurt. Then you maintain those throughout Support) training, endurance, quality, and quality. During specific training, you’re doing race pace, run, you’re also doing easy runs and strides. But your workouts are close to Race so that’s 2 to 3 times per week, depending on if you’re doing two workouts in a long run, or one of your workouts with any long run. Everything else is easy and straight. In fact in support training, you have the most variation in hard days versus days, and your days should be the easiest they’ve been your training cycle So glad that you enjoyed the book, please consider leaving a review on Amazon. Thank you.

Yes! Amazing! That’s the point here that you can train indefinitely and get better and better without injury or burnout or plateau. I have other trainings on how to set up workouts after base so you can peak further if you have the time. Glad it’s working for you InfiniteQuest

I hear you. It’s a belief but not necessarily true, simply because vo2max and LT aren’t the limiters of performance. I have a full breakdown of this in the Run Elite book and also a brief breakdown of it on my free webinar (you can find in description) but also I go in to this pretty well here The VO2 Max Myth That's Holding You Back | Stop This NOW ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-OR11iGno8Kw.html

The book says each phase is 6 weeks. Since you are more than 18 months out, I believe the book talks about staying in base phase for longer than 6 weeks since it’s non specific

@@scottwilliams7395my race will be during in this upcoming Spring towards the end of April. 😊

Hey David. Thank you so much for supporting the channel! Yeah sure send me anything you want to compare about. Email me or DM on instagram. Good to see you back in the comments

@@runelitecoach tomorrow will send you an email

No, not for your long run. We want to change the systems that were focusing on for workouts every six weeks. But it just means adding a new stimulus. So your long run may get longer, or your long run may now include an endurance quality or a fast quality component to it. And we change that every six weeks.

There’s a great story I wrote about in the Run Elite book about Kenny Moore doing 30 mile long runs followed by hard 1k intervals. He was talking with Geoff Galloway before the Olympics. Galloway would always hit the wall at mile 20. He started doing these workouts and from his mouth “never hit the wall again” in the rest of his career. Elites do do these runs

@@runelitecoach ohh I see. However, is this recommended for average runners like us though? Most of the time 32km is the max right? Especially for first time marathoners, correct me if I am wrong. Thank you.

Ideally yes. That’s provided that you have enough time to train. There’s a chart in the book that shows you how many weeks to put in to each phase. If you have extra time but not all in the base. Base is most important by far

@@runelitecoach Thanks Andrew. I'll keep following you

Yup. It’s a muscular event. Easy running at higher volume (but very easy) and strides will solve this for you

@@runelitecoach I do a lot of hills both slow and fast and it has made me feel much stronger. I just set a PB and only need to shave 10 minutes off to easily BQ. Having only started 5 years ago…it’s good to be injury free and faster Thanks for all if your coaching 💪

Strength train any time other than before a quality workout, or when you’re acutely tired from a workout. So you can do it after a workout but not directly after, take a break and do it hours later, or one to two days after.

That’s not true there are a whole spectrum of muscle fibers. We just classify them in groups. They exist in a spectrum bro

For building a base, yes. Combine that with a super clean diet, no drugs, and good sleep and you can PR across the board. You can add workouts as well but not at the expense of a solid base phase. Nearly all of my runners PR in many distances before they even hit their peak race during base training. Then we stack on support and specific and they crush their peak race.

It’s subjectively easy. The pace will depend on how much volume you’re doing, how hard your workout was, the weather, etc. just keep it easy

VO2max can be measured in a bike or treadmill. The whole point of what you’re saying is that arguably he’d be less efficient running, which is the point. His efficiency (I.e running economy) would be different but not his vo2max

I understand the point you're making, but its been studied that VO2 max is 18% lower on a treadmill versus a bike. Whether that difference is caused by neuromuscular differences/inefficiencies or cardiovascular reasons I don't think has been established.

I wrote an entire book on how to do that, so yes! It’s Run Elite. On Amazon, kindle, and audio. Hard to put a whole plan for you here in the comments but that’s why there’s a full book that breaks down how to build a program for yourself with this model. I also have other videos you’d enjoy like this one that goes much deeper How to Create Breakthrough PRs | The Science of Peaking ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-QuWFVONFeMQ.html

@@runelitecoach This is awesome! Just ordered the book on audible and will listen to it during my easy runs! Gonna check out the other video. I have 11 Weeks till my second marathon! And I am hoping to take my 3:29:16 marathon from May of this year to a sub3! Dunno if that's realistic tho