This video spoke to me in ways that I can understand so clearly. Your explanation of steady state speed or lactate turn point and running economy is a treasure I can repeatedly turn to.
Thanks once for the advice, been following your marathon plan for the last 14 weeks...2 weeks to go and feel strong & healthy. One thing I feel that has really improved is my running economy and ability to handle the extra volume. right effort and the right time.
Pure Gold! You can certainly "Run the Talk " Best "Training Plan", I have ever been given. Suits the "Training Cycle", I am in at moment.: At the finish of Competition Cycle and begining the Strength, Conditioning, improving endurance and aerobic fitness. A big dose of gratitude and appreciation for generously sharing your proven expertise. Thank you very much.
Great advice all around for people beyond the beginning stages of aerobic base building. Too many people get stuck in the long slow distance for long runs. That's a way to build aerobic fitness, but if you want to run with true endurance you have to work on thresholds!...Also appreciate you brought up recovery and proper fueling to support it 👍🏼
with 30 days of training for 5k, under the belt(probably the reason my belt is so loose) with 0 history of sports, i landed in average of the Cooper Test. now i want to be somewhere between World Record and an Elite 5k runner, within an year or two.
Ive been working on my VO2 for about 2 years now. Following a Kenyan workout plan. Even on my "easy' runs I always had steady state speed in the middle and always try to hit marathon or faster pace the last 1-3k. Now I even cruse flat roads and attack all inclines to work on my Vo2
Hey Stephen i hope you are well. Wanted to let you know that in 2019 I have taken the Vo2 Max Test and it said "Velocity at VO2 of 21.5km/h and excellent threshold speed of 20.4km/h. R I am enjoying your lovely videos very insightful and you are really a Honest and wonderful person Great athlete. 21.5 km/hr I really appreciate the way you are trying to help us all to do our best.
I just finished doing a VO2Max and LT1/2 testing session, but their protocol used max incline treadmill which my calf didn't like. I eventually stopped early since my true desire was to find LT1/2, but was still pleasantly surprised when my VO2Max scored 3 pts higher than the garmin algorithm. It also provided more clarity on my LT1/2 since there had been much "debate" between me and my coach on where mine where. I now have alot more overhead on LT1 for easy runs, while LT2 was about where I thought it was from previous half marathon results. Really appreciate your content!
A report on web said garmin results for men, 50+, is higher by about 3.5pts. This is the bracket I fall into, and don't have access to a lab test, where I am located. Would like to know your gender and age, to corelate better...
@@suchdevassociates I've progressed a long ways since this post. I'm in the M50-54 bracket now, but I was 49 at the time. I no longer use Garmin, and I'm really not concerned with my VO2Max. I just spend most of my training below LT1, and right above and below the LT2 boundary. But I've gone from 4:06hr, to 3:30, to 3:23 to 3:14. Hopefully I break 3:10 at Chicago in 7 weeks. Just put in the training, don't worry about all the voodoo metrics.
You've probably already covered this, but could you do a video pre race day routine what is the purpose of doing a shakeout run the day before a marathon.
For running economy the best measurement in home condition is cadense. The higher the cadense the better the running economy. As I run endurance or long session I put just two screens on the watch - HR and cadense. In my top form I can go easy at 180 spm whilst at begining of training cycle it is hovering around 170 spm. It is interesting to observe how fatigue is impacting cadence - deeper into the run the spm is gradually decreasing showing that wheels are going off. I am checking the magic trio of Vo2max, lactate threshold and running economy since 2013 as standard test in the lab. As amateur managed to finish several marathons sub-3 hour and Ironman sub-10.
Great tips! Thank you Stephen! Great content about how to run efficiently whilst not losing the enjoyment and fun in running! Also appreciate how much emphasis you make on hard work whilst most running RU-vid Channels just keep shoving you with all these gears and tech you don’t really need to be a better runner! Appreciate you and keep up the great work!
Great content thank you ! Not sure about the VO2 max not improving after 6/8 weeks though, pretty sure there is substantial evidence that you can improve it much longer
Great that you are always so transparent with your tipps! Awesome content👍🏼 Hope you get back again to those lactate values @ 11:05 (2:09~2:11 Marathon shape, 2:54/km~2:58/km VT2 mod Dmax) as soon as possible, or even better💪🏻👌 amazing!!
Great video! It is so much fun to be reminded that there is no miracles for running fast for long. Thank you for sharing. I could not help in noticing that the best runners in the world are all extremely thin strong and mobile around the hip. I guess this is part of running economy. 😁😁😁
Thank you for the wonderful content. All the good stuff in one place! Will try the cooper test, and corelate the findings with Garmin results. Can you please suggest a similar test for cycling? (since Cycling Vo2max is again different)
I know my VO2max. Just ran Cooper test 2810meters age 57. It is 51.5. I run "races"( village jogs😂) 5km to half marathon. Garmin 645 said before test47. I know approximately the aerobic and anaerobic threshold and speed for those. Enough info for me🏃. Running economy and technique always need little fine tuning. It comes with years of kilometres...adaptation.
these are really good tips, but pretty advanced! make sure you got your base first because if you've only been running for a couple of months these high intensity workouts can make you injured :(
Wow, this sounds like an incredibly 🤓 informative and exciting 🤩 video! As someone who loves to🏃🏾♂ run and is always looking for ways to improve my performance, I can't wait to dive into this content. It's fascinating to think about the 🧬 science behind marathon running and how these elite athletes are able to push their bodies to such incredible limits. I'm excited to learn more about the 📊 metrics and 🎯 strategies that can help me improve my own running, and to be inspired by the amazing achievements of these athletes. Thanks for sharing this with me, I can't wait to watch it! 🙌
@@pervertpenguinproductions2425 Ah, I see you've noticed my expert use of "goofy ass emojis"! 😜 Don't worry, I won't let my emoji game get too out of control...or will I? 🤔 Stay tuned to find out! 😂
1:50 Running is already 1st nature, not 2nd nature 🤨. Regardless, these 3 characteristics are so important to emphasize. Genetics is pretty much the only thing we can't control or manipulate as of right now to become better & faster.
This is one of the most important videos you've made. It has helped to steer me (and many others in sure) in a slightly new direction with alot more focus on these types of sessions.
As someone fast approaching 65 that has been i suppose a fairly good club runner throughout the last 40 years, do you think having a lactate test now would be a waist of time or could it tell me if i'm more suited to the marathon or the 10km. Ian
Like that advise to film and assess one-self‘s running form. In that sense, were you ever consulting external advise on that topic during your career? Maybe within a specialized motion tracking lab. Just curious whether this is an issue for elites, as well.
As a sports physiologist who also studied health sciences in the University, I must point out that the lactate threshold part was all wrong. Lactate turn point, lactate inflection point or LIP is used interchangeably with “Functional Threshold Power”, “anaerobic threshold”, “lactate threshold”, “functional capacity”: they all indicate the same point of physiological stress. These terms are often defined as the maximum intensity you can perform at for events lasting 40-60 minutes and not 1 hour and 40 minutes. Typically, the lactate threshold is reached when the concentration of lactate in the blood reaches around 2mmol/L. As the intensity of your running increases beyond this point, your body's capacity to remove and recycle lactate cannot keep up with the rate at which it is being generated. This is referred to as your lactate turning point. When you go beyond this point, the levels of lactate and hydrogen ions in your blood increase rapidly. The rise in hydrogen ions results in a decrease in the pH of your blood, making it more acidic. This, in turn, impairs your muscles' ability to contract effectively, causing you to slow down. Rest of the video … 👍🏻
How do some of the high school kids who run indoors and do vo2 sessions for that continue to improve throughout the outdoor season well after 6-8 vo2 sessions?
You can maintain the V02 you built, or you can progress other areas which will bring a higher peak, but year on year it’s likely LT2 pace progressing and V02 is the cherry on the top.
Nice, I’d probably do similar but perhaps add some over pace, maybe it could be 8 miles easy, 4 miles @ Mara, 1 mile easy, then perhaps 2 x 2 miles a bit faster 10-15 secs per mile faster than MP, w 2-3 mins running recovery easy pace, and then warm down as needed to hit your long run goal. I believe it’s important to practice marathon pace, but it’s work just above that pace that will boost the fitness that final bit
Hi Stephen. Good video as always. Just a quick question I am only 14 years old however I have a big dream of becoming the best ultra runner. I sometimes worry though that I do not have the genetics for it. My times are good though. Do you have very good genetics? Also do you have any advice on how to raise red blood cells naturally etc. Thanks you are a big inspiration and it would mean the world to me if you could respond. :)
Hey Stephen brilliant video as always. I've got a question for you, I've noticed you've mentioned 'aerobic PAR' as a level just above LT1 (I think?) in some of your videos. Any chance you could explain what aerobic par is either here or in a future video? Thanks bro and keep up these incredible videos :)
Aerobic power haha, excuse my language lol.. it’s actually just above LT2 and I think it’s an area I’d even get to at the late stage of a hm when well trained. I think it’s very important for fitness development but I guess like most things there’s a delicate balance, and so it’s like have aces, and you have to be selective when you play them. LT1 very safe, LT2 also safe, but not perhaps as safe as LT1 in terms of continual development, but aerobic power after 6-8 sessions, it’s likely you won’t keep seeing big chunks of improvement as before, and essentially it could rush a peak sooner than you wanted
@@stephenscullion262 oh apologies, as a scotsman you'd think I'd be used to strong accents 😂. Thanks so much for taking the time to explain this, that makes a lot of sense - and, yes I did mean LT2 :)
I've been slowly building up mileage since Thanksgiving after a 18 month break. I was had a plateau for most of February and I did a 3 week cycle of daily lunges/body weight exercises. I stopped for a couple of weeks and I suddenly had breakthroughs in my times. I wonder if the plateau was BECAUSE of the extra workouts or if the breakthrough was because of the workouts. Ie. Did they likely help or hurt or was it all coincidence and consistently and higher mileage is why I'm having a couple of better weeks.
Interesting i hsve never heard the recommendation run threshold at around 90-100min pace. Everywhere says somewhere around the 1hr race pace. Id love a more detailed explanation
I’m certainly not a physiologist, but you’re looking for the moment your lactate leaves rest so for me that was 1.3, and the first inflation was 19kmh, it went to 1.7, and that means 18kmh is the final speed I stayed at that low resting lactate “not total rest, but baseline” then I believe you’re looking for around a 1 mmol jump, or so, but a considerable rise which marks LT2 so maybe 2.7-3 etc.. from my understanding that’s a rough assessment for LT1 and LT2. But I must say all runners are different and so I’ve seen people with a very low LT2 and even below 2 etc..
In history we managed to outpace all our food. Sounds like it really was the long run. If our ancestors only went 70% the pace of these people then they would probably catch any prey within a half hour, at most 1 hour. It wouldn't have been such a long run after all. (pun not intended, I mean the term figuratively)
Hi scully, going to sign up for the workshops but am a bit confused. Is it jogging room or my Olympic journey or are they now the same thing? Also I heard on one of your podcasts about an app, is that out yet?
Have a question, how does height and weight come into all of this? are there dependant variables such as length of bones? Also would you recommend Plyo?
Know that YOU don't have the Genetic Background as Kipchoge. Next, no matter what Technology offers you and how much you spend. IT WILL STILL... Not get you close to half of what Kipchoge possesses.
What we know from kipchoge is that we have no idea how old he is, most Kenyans lie about their age. He looks 40. And that he is 💯 using EPO it's fact. If you don't dope in long distance running you won't cope. Winners get paid , winners get laid.
