The Only 4 Runs You Need 

Thank you for talking like a normal human and not RU-vid creator voice, very refreshing

Finally, some one who is able to make a running training video and is able to clearly communicate the running terms, and then show them in practice. 10/10 Chris for this, there is so much RUBBISH on youtube from those who call themselves coaches. FIVE STARS MATE

I’ve never heard any of this explained so clearly (and interestingly, for that matter).

"The dose makes the medicine" . God, I wish I had known that phrase thirty years ago. Wonderfully expressed. Great job, Chris.

The zone 2 thing is what I was trying to get across to my partner about ultra running. It’s not about cardiovascular endurance per se, it’s about physical endurance. I’m never not going to be able to finish a race because I’m too tired and exhausted. It comes down to how much everything hurts and how long I can stave that off. When I first started running, after a 5k I’d have hip and knee pain/discomfort. I still get the same sort of pain, but now it’s only after say a marathon distance.

OMG! Not sure what it is, but your video 5 minutes in and you have explained everything in a way that makes actual sense. No overload of information, no complicated formulas. Just simple language. THANK YOU!

I followed a marathon program that introduced to me the concept of slow running and recovery run. This changed my way of seeing running and speed. I used to always run at the same speed at all runs, trying to be fast cause « that’s what it means to do sport ». Ran into injuries about every 6 months… Anyways, so far so good. Not running an ultra yet but I did increase volume a lot. One thing I would add to this video great advices is the concept of « rest week ». I feel safer having a reset every so often. A week with no intensity and decreased volume to let the body recover.

I'm 2 minutes into this and it's already so much more...accessible?...than every other video about running. I shall keep watching!

Such a clear explanation of the zones and, then, practical demonstration of the kinds of runs that deliver that experience. Fantastic, thank you! I'm planning my first ultra... possibly Feb, definitely May '24... and this is an ideal program to follow.

This sounds perfect! I've just gotten back into running after having some health issues and I really want to work towards a marathon. Thank you so much for the easy understandable instructions and the timetable you provide. Also, your voice is super soothing, really nice!

I run 5 days/wk combo run/fast walk averaging 5.5miles each week for 27ish miles each week. I love your low key vibe, your excellent and detailed teaching and your general no BS straight talk. You make me believe I can finally sign up for my first full marathon taking place in 6 months.

Great video, clear and concise 👍

I found zone 2 running when I was in the Marine Corps. Literally the best running you can do in my opinion. I could easily do 7+ miles at a time and the only issue I'd have was chafing or tired legs. Other than that it was great to get that runners high.

Really well explained all the different workouts and why to do them. Sometimes these kind of videos tend make running seem overly complex. Almost to a point where someone whos just starting, might start to feel overburdened by all the info. This was really fun to watch, especially cause it shows through the camera that running is really fun to you aswell :)

absolute quality video, clear, easy to understand and reaffirms what i have been doing as i was starting to doubt myself!! Thanks for the great content! You have a new subscriber!

Thank you so much for this! So straightforward and finally I understand what is needed. You made it all sound so simple and I had been grappling with this for ages! Brilliant! 😃😃

Thank you so much for this video. You're ability to take these concepts and make them simple and understandable is extremely helpful. It is so refreshing to have a concise fluff free information. Cheers from a new runner who sincerely needed this precise information!

Great video thoroughly enjoyed it 👏🏻

Thanks for your wonderful video. Definitely keep this in mind.

This was incredibly helpful!!

Thank you, this cleared a bunch of things Ive been thinking about training 8) lovin the vibes too, have a great day!

What a great Video! Summarized everything well, easy understandable and clearly. Been struggling to find a Video like this for a long time. Thank you very much, I also like the vibe it is very authentic and calm 🙏🌼 have a great day!

Enjoyed your advices very much. Thanks

Incredible video! Really helped me out here. Thanks!

Great video! Nice succinct explanation with footage showing how the runs look like in practice. Bookmarking this for future reference.

PHENOMENAL video on running. I appreciate the candor, the context, and most importantly the detailed information on how to make this practical as someone who is trying to do this exact same path.

The best training video I have seen thus far… great job! Loved it and inspiring to know long distance can be done

Hi Chris, just watched this and it was fantastic! Simple yet has exactly what you need. Ive been watching so many videos its hard to know what to do but this is great. Im training for my second 50km then i have a 70km in Feb next year. So im trying to get a plan going and i will be following this for sure. Its a really good balance. Thanks mate, cheers.

Thank you for the video. Make so much sense I’ve been running way too much in zone 3/4 need to slow down a lot and train for the long game

Wow, one of the clearest videos about running and training i've seen so far, exactly what i needed to feel less lost lol. Thx a lot !

Excellent video, loved every bit of it

Fantastic content mate! Love the delivery of information and the filming style 🔥

This video is excellent, thank you! I’m beginning training for my first ultra, coming from a track and middle distance background - the way you explain the reasoning behind your training is really helpful!

It’s easily one of the best videos I’ve watched for beginners! Thank you

Unbelievably useful!! I finally have a grasp on the tempo-thank you

Incredibly helpful! I burned out really bad when I used to play sports for school and have had such a hard time with running since then. It's really hard for me to find joy in it. I really like what you included about how long it takes to build your anaerobic base- it's helps me rationalize my current lack of endurance (especially compared to when I used to run everyday). Thank you!!

Thank you so much! I'm still a beginner, as in not even able to run long without regular walking breaks. But your advice more towards the end was so helpful for me. I won't try to do anything else except get my aerobic base built well.

This is an ultra helpful video, thank you! Trying to get back into shape after marathoning 4y ago and these Zone2 runs are exactly what I'm missing! Ty

Amazing video! Thank you

great video. thank you. i liked how you explained everything with precision for us that are still beginners and dont know all the terminology

Great info! Thank you

Since mid july I've been doing all my runs in zone 3-4 since I've been a little bit busy and could only get a 2-3 runs in each week (almost only long runs & hill repeats). It has really shown when it comes to results, they're getting worse every week. The "joy" of being "in the zone" you spoke of on the long runs have gone making me fear the regular 25-30k runs I used to look forward to. Although I should have realized this stuff it took looking around for motivation (I chalked the increasing fatigue during runs up to lifestressors and lack of goals), stumbling upon this video and having someone tell it to me in order to figure out where I probably went wrong. The next long run will be "embarassingly slow". Thank you! Great video!

This was super! So clearly explained!

great videos, just found your channel yesterday, very inspiring and motiviation

Extremely clear and usefull. Thank you :)

Thanks for this video, really helpful!

Just found this video and i have to echo what i see in a few other comments, Thank you for making such a clear, concise video on this subject. Most I've watched are either convoluted, not communicated well, selling a product, or some combination of the three. This single video has made running as a beginner feel so much more accessible!

I've watched a ton of running/training videos and yours are by far the most informative and enjoyable, THANKYOU!!

This is a great video. Thank you

this is exactly what I need now! thanks a lot!!

thank you, what an excellent explanation in an easy to understand package. I'm intending on training for my first marathon and it can be overwhelming with all of the advice and jargon. Ill take onboard the 4 runs to get me to the pre-training block stage.

I like your whole vibe brother 😂... Just awesome. Don't ever change that. I think RU-vid algorithms just suggested one of your videos. I've been following Tommy Rivs for a while now and that helped me find my love of running. Entering my first marathon in a couple of months. Watching videos like yours have been so helpful and a joy to watch. Keep well mate and keep up the great content 😉

I could listen to you talk about anything you’re interested in. I mean, I’m glad it’s running, but still.

I needed this! Thank you…I have known about zone 2 for years but never truly do it! Now is the time 🤩

This was brilliant, thank you! Due to a hectic schedule, i can only run 3-4 x a week. The last few years were my first doing ultras and marathons, and it was all about survival. This year I'd really like to improve my times and fitness, within the constraints of my insane life. This will help immensely!

Great video, thanks!

This was really useful thank you, I’m definitely in that first two months of aerobic base building but will kick on with this plan end of May!

Hey there. This is the first time I’ve come across your content and love your calm and clear communication style

Hey Chris, I've been running for years but without any grand plan or science to my training. Signed up for a half marathon and your video is the only one I've seen that explains clearly a sensible approach and one that I can keep track of. Nice one for being so motivating in a very human and understated way. : )

Great video… thank you 🙏

Great Video! You nailed the runs needed for a successful training plan. Build a solid base, then expand into these runs and magic occurs! I have 8 marathons under my belt and numerous half marathons. Thanks for the video!!! GREAT JOB!!!!!

Very useful. Thank you.

Great video, lots of useful information

Fantastic video, Chris. I have been running all my life but only in the last year or so have I introduced intelligent training. Problem with timetabling for me is that I work shifts between 8-12 hours. I'm currently approaching the end of my 2nd year at uni and am intending on dropping my hours 2 years after qualification to 36 hours in comparison to 37.5. This is to ensure I can train adequately for the endurance event I have planned for the next 5 years! Thanks a million for your teaching, I have learnt more in the last 15 minutes about running than I have my entire life!

Really appreciate your content! Thank you for the guidance and sharing your experience with us ^_^

Really helpful and simply explained. Thank you

Thank you for a great video! Just signed up for my first half marathon next year, and I’m trying to find a healthy way to work out without getting burnt out. This was just what I needed! Thank you! 🕺🏽

Great video - glad I stumbled across this. Also nice to see some really familiar scenery. I live in Cornwall, but instantly recognised some of my regular running routes from when I'm up in Writtle for family/work!

Phenomenal video mate!

Very good video!!! Garmin's daily suggestions use the same 4 types of runs. I have been using them for the last 12 weeks and they have significantly increased my volume and my ability as a runner. I love your video because it provides a good explanation on why these runs are effective to become a better running. Thank you for your video. Subscribed!

Thank you so much for your expertise and insight. I started seriously running about 4 months ago. It's the best thing I could've ever done for my health

Brilliant video

If you want to increase your distance you only need low aerobic/zone 2 and leg day. That's it. Anaerobic and tempo runs will increase your speed but they are pointless when starting out with ultras. To run 50k+ and still walk the next day all you need is a strong base and big legs

Such an informative video, perfect video to share. Keep it up

Really appreciate this video. I’ve been frustrated with myself because I can’t sustain anything faster than a 10 min pace right now. Glad to see that this is okay, that I only need to slowly push it 😁

Thanks, Chris!

Such a quality video!! I ran a 50k in Colorado last yr with 3 runs a wk during training. Longest was a marathon. And felt good! But this yr I want to be more structured and am considering a 50miler. We'll see!! Saving this video!

Just signed up to 50km next year and came across your channel. Thanks for the info. Subscribed and will binge the rest soon 😊

This is a top video, really good advice. I brought my marathon time down from 3:07 to 2:54 using exactly these techniques. 'It's not about every individual workout but the overall plan, the big picture'. Bang on.

Signed up for my first marathon in 6 months. Fantastic video to structure my training for it!

Thank you so much this video really helped me

Couldn’t have come at a better time. I’m about to start training for an ultra. Thank you!

Thank you so much 🙏🏻 my first ultra is in 13 weeks and this was extremely helpful ✌🏻💪🏼🙏🏻

Excellent video. Right now I'm recovering from an injury (too much "fun/fast runs" with other "let's have even more fun runs" and some other excess of enthusiasm). For now, first, I want to recover and build up some strength, second, I'll do a few weeks of "stage O" of resuming running. However, I was a little afraid to start running again and wondering which plan to follow. Your plan and your perspective is what I need. Thank you.

Thank You. Thank you. Thank you!! What every other person said....it is so easy to understand.....

Thank you so much.

I really enjoyed the way you explained what you were doing and how you were feeling. I just finished a half-marathon training program after having not run in just about four years. However, I did it mostly in zones 4 and 5 so I have no aerobic base. I am starting a 50k training plan and realize that I need to take a big step back and am going to try and be in zone 2 for the first three months and then I'll see how things are going. I guess the upside is that once I build my base then all my zone 4 and 5 work will have something to rest on and I should pretty close to my target abilities.

There's about 1000 other comments saying the same, but my God, this is a clear and concise video

Great content, thx

Recently came across your channel Chris and very glad I did. Good detail and nice simple approach. Thank you for the work in getting this videos out there :) I'm working towards a 56 mile ultra in Oct. I'm just wondering if you have a video or any information that deals with nutrition in a day-to-day sense - through training etc? No worries if not, and thanks again!

The hardest thing running in a slow pace for me is that my form get worse. You stay with each foot longer on the ground, causing more problems in knee and hip. I always have trouble there.

Thank you for this video. I've been trying to find my rhythm to gain a bit more distance. I'm pacing between 9 and 9:45 at Zone 4. Just gets so tempting to find that comfort zone while on a run. I have to find a way to slow down a bit to increase my miles..

I just started adding in lower heart rate running. I was doing tempo/threshold runs every run. My short distance times got better, but going past 4miles was hard. For my slow runs I get 10-15miles. So yes they do help. Thanks.

Thanks for making this video, this really is the best explanation of running workouts and their correlated HR zones that I have seen! I’m just starting off after not much running, maybe a few miles a week here and there and mostly a lot of strength training, so I’m going to modify your beginner program with my current program that keep my strength days and lowers the weekly miles to 12mi/wk. It looks like this: M: Deadlift OHP (Full Body) T: Zone 2 (4mi) W: Squat Bench (Full Body) Th: Recovery Run (2mi) F: Accessories - probably isolation exercises for arms, shoulders, core, and I’ll see about whether I should have one single leg exercise or not through experimentation S: Zone 2 or Recovery Run (6mi) Sun: Rest I’ll add 10% to the mileage per week. Originally, I had the plan written for 16mi/wk but realistically I should start with less since I’m doing a good amount of strength work and I don’t want to burn the stick at both ends. This really helped me to build this program out so thank you for that. Hopefully I can do a marathon in the summer!

It's a training video and an ASMR video. Lovely work

Don't ever see myself getting crazy of ultra Marathon type events... but this was good to watch. Good job.

Weird takeaway, but watching the scenery in the background makes me appreciate what a wonderful country we live in 😅. Great vid, very informative!

Great video, definitely some elements I want to take forward in my own training, which is already pretty similar in terms of types of run but doesn't currently include recovery runs. The concept of splitting your Z3 run and only doing 2 x 15 minutes is interesting. I currently just aim for 60 minutes in Z3 so going 'down' to effectively half of that feels counterintuitive, however I can see how being focused on those 2 x 15min blocks, in terms of keeping really close to the top of Z3, could be beneficial so I'll give it a go. I prefer training for time rather than distance, could you give a breakdown of roughly how long each of your recovery runs and your long run takes? Thanks!

This was such a well made video, thank you. I was an ultra runner a decade ago, and never paid any attention to heart rate, just miles. I have recently been trying to get back into running, and it has been tremendously difficult. I weigh 80+ more pounds (36kg) than I did in my running days. I've been trying out zone 2 running and can comfortably run 2-4 miles now without break if I stick to zone 2. This has been game changing and very encouraging to me. I'm slowly losing weight and building a base. Hearing you talk about how you exclusively utilized zone 2 training for a time instills confidence in me that I should also do that and build a base. Then after I have some base, I can add in the tempo and interval work. After watching this I feel more confident that I can build a plan to reach my goals, so again, thank you.

The most helpful running video I've ever seen. I should have seen him at 18, not 40. Thank you.