Running How Quickly or Slow In The Event You Go

 

RUN SLOW TO RUN FAST

Video taken from the channel: The Runner


 

3 Boss Beginner Runner Pacing Tips

Video taken from the channel: The Run Experience


 

Get fast, run slow with Dr. Mark Cucuzzella (2:24 marathoner)

Video taken from the channel: Floris Gierman


 

Speed Science 1: what makes you fast or slow?

Video taken from the channel: Jump Science


 

RUN SLOW TO RUN FAST! EASY DAY RUNNING “JUNK MILES?” TRAINING | Sage Canaday

Video taken from the channel: Vo2maxProductions


 

Why I run SLOW in order to race FAST

Video taken from the channel: Seth James DeMoor


 

Why I run EASY (slow), in order to Race Fast

Video taken from the channel: Seth James DeMoor


Here are some tips to help you determine how fast or slow to go. Start slow No matter how far or how long you plan to go, start out slowly to warm up and gradually raise your heart rate. That will make the workout feel easier sooner. You want to go into the workout with the idea that you’ll finish strong. How Fast or Slow Should I Run?

Measure minutes, not miles.. Don’t worry about your pace or miles covered when you’re just starting out. The first step Make it brisk.. If you’re walking, your cadence should feel quick. You should be able to hold a conversation. If you Start slow.. No matter. When you’re running five or six days a week, you need long, slow runs to let your body recover, Mackey says. “When you go harder, you hit all the metabolic levels and intensities,” he says. “Our body is not built with switches; there’s no on or off.

And if you’re going hard, you. 1) Say you can run a 5K in 30 minutes, that’s a pace of 9:40 (fast); your easy long run should be 12-minute miles (slow). 2) If you can run a half marathon in under 2 hours (about 9-minute miles), a slow run would be 10:22; you could expect to run a 5K in 25:30, at an 8:13 pace. For the most part, a slow run should have you chugging along steadily at a low to moderate intensity level. If you were to categorize your exertion, it.

The body of evidence is clear: your optimal “easy” long run pace is between 55 and 75 percent of your 5K pace, with the average pace being about 65 percent. The research shows that running faster than 75% of your 5K pace on your long run doesn’t provide a lot of additional physiological benefit. For a runner brand new to distance, long runs are typically run 45 seconds to as much as 90 seconds per mile slower than the goal marathon pace to reduce wear and tear on your body. Reducing the. The other three subjects posted their best times (20:52) going out three percent faster than baseline pace.

The even-paced runners produced the slowest times, averaging 21:11. The faster-starting. The miler is running really fast on the track and really slow off the track. Brenda Martinez, who has PRs of 1:57.91 for 800m and 4:00.94 for 1500m, is a perfect example of this.

If you are trying to improve your running endurance, you have surely wondered how you should train. Is it better to do a long slow run or a short fast one? Running expert Sascha Wingenfeld explains the advantages and disadvantages of both and which is more suited to beginners or advanced runners.

List of related literature:

To be effective, even your slowest speedwork should be done faster than your best pace for the distance below the one you are aiming for.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

too fast and then have to slow down at the end, you will probably not be able to run for the entire distance.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

Moderately fast

“Folk Song Style and Culture” by Alan Lomax
from Folk Song Style and Culture
by Alan Lomax
American Association for the Advancement of Science, 1968

A slow but regular pace.

“Wordsworth Dictionary of Phrase and Fable” by Ebenezer Cobham Brewer
from Wordsworth Dictionary of Phrase and Fable
by Ebenezer Cobham Brewer
Wordsworth Editions, 2001

As discussed in chapter 1, another way to improve your speed is by running short hills of 10 to 12 seconds up a moderately steep hill, then walking or jogging back to the start.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Fast, then slow.

“Today Tonight Tomorrow” by Rachel Lynn Solomon
from Today Tonight Tomorrow
by Rachel Lynn Solomon
Simon Pulse, 2020

Faster than me.

“Too Bright to Hear Too Loud to See: A Novel” by Juliann Garey
from Too Bright to Hear Too Loud to See: A Novel
by Juliann Garey
Soho Press, 2012

Not too fast, not too slow.

“The Mental Game of Baseball: A Guide to Peak Performance” by H. A. Dorfman
from The Mental Game of Baseball: A Guide to Peak Performance
by H. A. Dorfman
Taylor Trade Publishing, 1989

Pace It is very important to correctly pace your submission.

“Criminal Litigation 2019-2020” by Martin Hannibal, Lisa Mountford
from Criminal Litigation 2019-2020
by Martin Hannibal, Lisa Mountford
Oxford University Press, 2019

If you chart your times during workouts—speed workouts as well as your long runs—you probably have an idea of how fast you can run.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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167 comments

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  • Hello daniel, I am a coach from El Salvador and lately I have been doing my reaserch in the american aproach to training. I’ve been reading a lot of pfaff, tellez, schexnayder, carryl smith, korfist and cal dietz. I found your channel and liked the way you explained things also i found brian clymer’s. You guys have inspired me to make my own videos about training, and since this info isn´t out here in latin america I would like to translate my findings, is it ok if i mention you guys for the bilingual people in latin america i will also link your youtube page to my videos. and thank you for your valuable explanations!

  • Why don’t you try some speed training? Distance running is a cult. You are all brainwashed into becoming extreme joggers. You have diminished any athletic ability or speed you may have had beforehand. There is no reason to run mileage or duration further than the length or duration of you race. Marathons are different-I guess you are training in order to finish. But if you want to run FASTER, running FURTHER or SLOWER than how you want to compete makes NO sense. If you are training for a 5 mile race, it makes ZERO sense to run 10 slow miles in a workout. 99% of distance runners have no idea what they are doing. They just keep logging miles….slooowwwwww loooooong miles. Tempo runs are also complete bullshit. Run the pace you want to race at. Run shorter, run harder, then build up to your race. You guys have it ALLLLLLLL BACKWARDS.

  • Why do u do what u do? If u mind i ask? Me personally im a beginner an now looking at going to jog but you seem to have all these running shoes and foot rollers and medicine elastic? Why

  • Question if top speed is reliant on vertical force, how come small head and tail winds can produce a significant difference in 100m times?

  • I thought you’d mention that running slow still builds your aerobic capacity and the skill of running

    Because if you’re doing it just to “recover”, why not just take the day off and don’t run at all? Because easy running actually still helps you, even if you’re way below your race potential

  • Even if I run almost consistently I am running about 195 pounds at the moderate pace. Running slow isn’t habitual for me. Plus a love birds to be removed, it sucks even if my abs are toned that my sides aren’t. I am running because its a body weight exercise that utilizes my legs and lungs. I am not a racer or competitive person, but to increase my speed to running 3 miles tirelessly.

  • Nice video Seth:-)
    I am from the netherlands, I follow you now since 2 weeks (I found you while searching for a vaporfly 4%).
    I run for 3 years now (I am almost 42 now), my PR on the 10K is now 35:03 but I hopefully wil break that soon:-)
    Because I run only 3 years my muscles are not used to high tempo training
    that will take another 2 to 3 years.

    So I have to build up slowly. Many minor injuries

    I totally agree with your opinion in this video. I mainly use my heartrate for my runs.
    Slow runs (Z1/Z2),
    Tempo runs to max Z2/Z3/Z4.
    Interval intensive Z4/Z5
    Interval extensive max Z4

    https://www.strava.com/athletes/1191826

    Keep posting your video’s, I love how you make your video’s:-)

  • Sorry but even at 1.75x speed, you take so long to say things…. try being less waffley and not faffing on the start of the video for 4 minutes before talking about the topic. Just my feedback

  • Wow! Here in Brazil most of guys that run like 33 min 10k train their easy days at 6:26 (4 min/km)… I like to run my easy days at 7:50… Some long runs I like to do at 6:55. The good thing about running very easy is that is less prone to have an injury. But in the other hand, I think it hurt the running form, since it changes drastically according to the speed (forward lean, forefoot striking, and heels almost touching the butt). So a good ideia is to aways do some strides.

  • Try giving the facts/info while not running. Your running demo is not helpful. It makes your presentation less effective and waste time.

  • I’m a 800-5k runner so idk how that compares to you, at my peak on easy days I will do 4 in the morning and 8 at night at around 7:30 pace. That’s really easy for me to keep. Then the next day I’ll do a workout, where I really push myself.

  • So i cant call myself a beginner, been running 8 years now, with a few breaks in there, like when i had my last child. I am very interested in how to actually improve pace for me. I weigh about 17 lbs more now than i did 6 years ago (pre-last child) but that doesnt fully explain to me why i am so much slower now. When i first started out 8 years ago i was ultra slow, mind boggling slow. I used a C25k program, and did improve a lot. Even 5-6 years ago i could run 11 min miles, sometimes 10, 12 was my outside slow. I took over a year off to have my last child and have been running again for several years now. Unfortunately my pace has slowed a lot. I have done 2 half marathons @ 2:45 each (which iisnt fast but is decent for me). Since then i have trained twice for a marathon which was cool but my pace got slower and slower and these days I am doing really well if i can keep the run pace at 13-something. Usually it is more like 14 -something minutes per mile, sometimes 15, or even 16! If i get that slow i usually just walk instead because i can do that pace walking and it’s easier!
    What would you advise?
    Im also 41 but dont want to accept that i just cant improve pace due to age. I see 80 year olds out there faster than me, but also tired of feeling like a turtle running throuh pesnut butter…
    I already vary my route, do hill training, long runs, intervals, etc.

  • Hitting us with the double upload<3. Isn't how many hard days and the amount of interval sessions mostly dependent on the distance you're training for? As a person whose running middle distance you're going to have more interval and tempo runs with less easy runs, with the longer the distance you train for the less interval and fartlek sessions you run. That's just always how I've considered approaching training. I was running 4 hard days 1 time trial and then 2 easy days, however a stress fracture and tibia pain has meant that I've been out for roughly 7-8 months now(*sigh*). Starting to get back into training doing 7 long but easy runs to get the aerobic system going back and then I can focus on speed training and hard days to build backup my lactate threshold once I can comfortable run a long distance at medium pace.

  • i think its a trap a lot of us amateurs get into… we go to track… blast it, get fitter and fitter… but our bodies aren’t strengthened so we get injured easily. Always on the verge of some major injury… but if we just got in some serious weekly easy mileage we strength and can handle the harder stuff. Its easier to get fit with less time than it is to get strong / tough.

  • Hu Seth im new to running since i had a brain op 10yrs ago,ive just got fitted for my new shoes Saucony Guide 13��i ran today in them & ran my best time for 10k 51.25 #lovemynewshoes ������‍♂️����������������❤

  • Like your videos.i started running at age 49 to lose weight and improve my fitness.16 months later I’m down 70 lbs. I’m training for my first half marathon at age 50. About 8 weeks to go. Rebuilding a bit after an injury but I’m up to 20 miles this week. My usual pace is 9:15. Just about to start strides for the first time and then hill strides in a couple weeks.

  • I run 5-6 times per week, only one of these runs is what I would consider a hard training. On weekdays I often run 10-12km at a very slow pace, one speed session and then 1-2 long runs in the weekend. I completely focus on the longer distances on the road (without caring much about the time) and working towards my first 50k trails now.

    Loving your videos btw, you are one of the 3 channels I actively follow on YouTube, you are in inspiration to me. The way you manage your time between work, family and training is an example to me. It shows me that it can all be done with enough planning. Thank you!

  • I wear 1080v9, and I run in a 1km loop. after every 3-4 rounds, I drink water and rest for a minute and run again. I am slow 6-7mins/km

  • Hey guys, I’m a HS distance runner who has ran 9:41 for 3200m and 16:19 for 5k. I’m starting a YouTube Vlog for my training, check me out!

  • What if you are old and your fastest time is 12 min mile.? I guess I just walk it. If I slow down enough not to be in the red zone at the end of the mile I’m not really running.

  • I’m 55 and just started running a year ago in December. I’m running 15 miles at 9 and 10 minute miles. I wonder if it’s possible at my age to get faster

  • Running slow increases your heart’s volume, thereby enabling more blood coming in and out. Running fast increases your heart’s ability to pump faster. Both types are compulsory if you want to improve.

  • I would be interested to know what percentage of your weekly mileage you do easy, versus at, near or faster than marathon goal tempo.

  • Ok, so you run slow to stimulate proliferation and enlargement of your mitochondria and up-regulate beta-oxidation. And, you do some speedwork to up-regulate your glycolysis, glycogen storage, and lactate shuttles. If the recommendation to run slow 80% of the time is simply because of fear of injury, you are forgetting the value of the beta-oxidation process. Once you have the requisite mitochondria and biochemical adaptations (as well as all the other capillarity, red blood cells, heart and diaphragm development, and tendon toughness) there is much less reason to “run slow to run faster ” as far as injury goes. So then the big question for me is how often do you have to remind your aerobic fibers to maintain the beta-oxidation process? If one or two slow runs are sufficient, why put in excess slow garbage miles? If you do proportionally more intense workouts, how do you avoid systemic inflammation? It’s a sad irony when a runner ruins his arteries by over-stressing them, all in the effort to be a healthier animal. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5650970/

  • If you ever find yourself in the Springs, I’d love to treat you to an Ashiatsu session at my office! Deeper work than hands without the pain of elbows and thumbs

  • Great video mate.. can you help I’m still got knee issue but can run on it I did big London half marathon In 1 48. But didn’t want to push it. What is your weekly training? Thank you

  • I’ve always thought this “junk miles ” theory is mad.

    Thanks,I think every run counts,of course should have some structure to training also

  • You need to pay attention to your push-up form, you have sloppy hips, you hip drop due to poor attention and a weak core, Focus! (No offence):)

  • You could have managed to get this superficial msg across in 3 min if you had been more concise. You were all over the place. And frankly irritating to listen to!

  • I know I’m old and not close to your level but I never been sore(muscles) from running. Maybe a little stiff after 3 consecutive days. Some of my buddies do. I get sore from lifting weight for days.

  • I’m curious as to why people run “faster paced/harder” long runs in more uptempo style shoes. Back in my day, my long run, no matter what pace, was always in my daily trainer. I get you need a more uptempo shoe for uptempo running but it’s still a long run at slower pace. I’d rather be protected and have that support no matter the pace if it’s a long run. Especially on the road. Anyone?

  • Just subscribed. Love your camera work and enthusiasm and your wife cooks you some great food! Cant agree with you more on pace. I sometimes feel slow on Strava when most of my runs start at 8.30-9/mile as I naturally warmup and then dont go over 8 min/mile pace. Im also 50 and can run fast when I want to ( 18 min 5k ) but save myself for the workout day.

  • Love it and 100% agree! I’m the same way, once I go over 90 miles per week I have no choice but to go slow on my easy days. Anyone that doesn’t understand that simply isn’t training at a high volume / level. I know 13:30 5k guys jogging around 50 miles per week or more at 8:00 / mile or slower ��

  • Yes, cross training is good for runners over 40. And for new runners. So I went on an easy run today at a near shuffle jog pace. Then I took a nap that turned into a full on day time sleep. Now I am wondering where my whole day went?

  • Who runs at 60 % of max heart rate?
    My max heart rate is 190 and it is absolutely impossible to run at a heart rate of 114, that’s walking.

  • Hello! Just started to run (3-4 month). Discovered lsd and started to practise that once week. 7.5-8km/h for 130-140BPM. And today on 20th minute it was freaking 165bpm. What is best abort training for a day or find pace with 130-140BPM?

  • I have started running way more outside than I ever did before thanks to this quarantine and I’m grateful for it because I know it’s going to make me a better runner. I didn’t run much outside before, mainly just do Orangetheory and treadmill interval running, but even still was starting to place top 3 in my age group in some 10K races. Btw, I’m 49 and really only started running about 12 years ago. I don’t think I’m running easy enough on my “Easy” run days! My typical run is around 4-6 miles and I feel most comfortable around a 8:15 8:30 pace. I consider that “easy” but feel I should be doing some runs, especially longer ones, slower than that. My problem is when I do try to take it really easy and run slow, I feel way more sore afterwards! I chalk it up to I’m not running my normal natural running gait. Is this normal?

  • QD I run easy days in Nike Epic Reacts. The high heel to toe drop compared to my usual hokas works my body in a different way and the big squishy heels soak up my tired bad form.

  • hi there coach holly.. I’m new here.. I’m Jonathan from the Philippines.. How can i get the 2 weeks strength and conditioning program you mentioned in the video? as a beginner i would’ve love to begin with that plan..thanks a lot and more power!

  • Matt Fitzgerald’s 80/20 Running book was a real eye opener for me. I still go faster than I should some of the time, but since I started focusing on slowing down I have enjoyed running so much more and I’ve stayed relatively injury free. I’m generally 1-2 days hard, 1-2 days rest, and the remainder is all eeeeeeasy miles.

  • 2 hard days per week, 3 easy and 1 long run. Running 7 days a week will help you until you get injured from it. Your body needs at least 1 day to recover from running.

  • Always go for my Epic reacts or Odyssey Reacts for a comfy ride on easy days. It gets me in that comfort mentality where I don’t feel the need to push, just enjoy the ride.

  • I feel real slow. I’m 39/ 190lbs and a hard run for me is 8:30 Pace. That’s all I do 3-4 times a week. Is that considered a tempo run? Should I go slower?

  • Hi to all the experienced runners here and Sage if you have time to read this…

    Does anyone have experience getting into running as an ex-smoker? What has your experience been? Have you been able to really compete at the amateur level? How fast have you been able to go?

    I was a smoker for about 10 years and quit about 7 years ago. Am 37 yrs old this year.

    I started running about 18 months ago, currently at about 40-45km average weekly mileage and have been able to hit some decent time milestones.

    Do you think there will eventually be a limit to my potential due to the damage done to my lungs? I’m not asking for much perhaps to be able to go at about 5min/km pace at aerobic HR and maybe hit sub-45mins for a 10km race.

    Thank you!

  • Well this and the comments make me feel better about my pace of about 9:30 10:00/mile runs 3-4 times a week. I’m 33 and trying to get my lazy, jiggly rear back in shape and found it unsustainable to go faster than that multiple times a week without hitting a wall.

  • ha ha this is your slow pace? my gosh, I thought i was getting fast recently when i started hitting 5 min per kilometer!! Well I will get there eventually

  • Great video. The only hang up I have is trying to get the initial impact under the body so the breaking force is 0. The initial impact is vital for ‘loading’ the limb with elastic energy, which is then converted to kinetic energy after the center of mass passes in front of it. As with any other spring the faster the spring is loaded the faster it recoils and greater the force produced. It’s the forward velocity of the body that will determine where the foot contacts the ground in relation to the COM rather than the stride length, faster velocity of the body will cause the foot to contact the ground closer to the centre gravity. With speed=cadence x stride length it wouldn’t make sense for a sprinter to shorten their stride.

  • Im 50 yrs old woman.. jog slow. My breathing is in rhythm. My legs feel like their in concrete slabs.. My calfs stiffen up too.. Yes I stretch before..and After… New to running. Now running 5k.. I want to run further but my legs won’t take me.. Please advise.. I’ve already been running 7 wks

  • I did Biathle World Champs for under 21s in 2010. Got 12 min 57 sec on a 3k run with 200m swim. Did this on 3 hard days a week and the rest of the days only swimming. Didn’t do any long runs or easy runs. But now I’m older and doing longer runs at slower pace. Want to start competing end of this year again. Great video, I enjoyed it.

  • hello i am a 16 years old just trying the maf method which is quite tricky for my age in the page its says under 20 years old just go with 165bpm so i do it immediately but idk if i am doing this wrong or what its hard to keep inside 165 bpm i did 7.5k in 1hours 26 minute which is like 70%walk and 30% jog
    i wanna ask is this worth my time?
    cause i admit i dont have good aerobic
    cause i never train aerobic and just started running 1 week ago in 10k run without training i finish at 1 hours 6 minute and i can say its quite hard

  • iam used to run high mileage, so for the next 7 weeks i will run less but harder, just to try to gain more speed. Never train like this so iam curious to see what happen with my body in terms of performance.

  • As runner for 50 years in 2019 and now at age 63. I can’t emphasize how important this topic is. Now I can still race fairly fast at 7 pace for 10k and under 7 pace for 5k. I use a lot of cross training bike and swim as I still race triathlons as well.
    One thing post 62 year old I only do a fartlek workout totaling 10-20 minutes of effort but usually in lower end and one 20 minute tempo. I have started adding a 5-10 minute walk to end of each run as cooldown. Bike and swim help recovery as well.

  • Ya know… Sometimes easy to me feels like 8 minute miles and sometimes 6:40. Short 3-4 mile tempos this XC season were 6 flat pace, but I only ran a 17:08 SB. (High school, 5k) Maybe I need to go slower than my typical 7 flat to 7:30 easy pace?

  • Great videos seth, your videos expired me a lot, I’m 42 right now, but I was a good runner in school, I ran in High 15s and low 16s i only ran 1 year. and i raced semi pro mountain bikes for years, but I just got back into running after 8 years. and it’s because of your videos.

  • we have 3 hard days a week for cross country in my school. monday is a long run, tuesday recovery, wednesday is a tempo, thursday and friday is recovery, and saturday is a VVO2 Max workout

  • I’m running my first marathon in May… so excited but I think the overwhelming dread is yet to come, haha! Your advice is always very valuable!

  • ohhhh my god, Now everything makes sense, i only have a dude, and if i am wrong i want you to correct me, in top speed the critical factor is vertical force, so, is a lot of vertical jumps doing at high level of horizontal speed, in no time it is a claw or something similar, there is a push, so…, i want to ask, why we use spikes to run if there is no claw, it would be better to use a running shoe with some reactive material like ignite or something like that, offcourse with ligth weigth, i think, it would facilitate the production of vertical force, so i want to ask: what is the reason to use spikes on sprinting?, i dont see the logic….., thank for your time, and thank for your wonderful videos, you are amazing!

  • I”m 48 (as of yesterday) and never train and never stretch. I only run races…every weekend. Maybe it will catch up to me but that’s what works for me now.

  • Im a beginner and i do 3k under 20 min on easy day. My goal is do run through a half marathon later this summer. Finishing without stop running would be very cool.

  • I tried keeping my HR below 141 for my 10km run today after watching some of your videos, very difficult/annoying after a few years of pushing hard on almost every outing! Damn alarm going off every 30 seconds! Will definitely persist, thanks for the vids

  • Qualifying for the Boston marathon is my ultimate running goal. Your videos have been very helpful. Seth, have you run any of the world majors marathons?

  • So you’re 8:30 miles are up at altitude right so that would probably be somewhere around 7:50 at sea level correct? Also how on Earth did you run a 1 hour and 10 minute half marathon time trial when all you do is 6:40 Pace or so on your tempo days?

  • Great tips, I’ve been doing the intervals and also fartlek style has helped too. Humidity has been a pain! Thank goodness for the treadmill, I prefer outside but any running is better than none.

  • Loved the video man!! I’m a division 1 runner here in Miami and a 27:56 8k + 16:49 5k runner. I actually run my recovery runs at 9- 9:30 pace and still just got a stress reaction at the end of my season. Huge believer in easy SLOWWW running.

  • So much has to do with heart rate. I used to just get out and run, I’d find a nice comfortable pace for me, and go run 5-10k. However, my HR was always around 170-175. I’d finish the run, barely running 5min/km pace and be gutted tired. I’d think I had put in a good quality session. Because I can run a 22min 5k, and can push 1k at 4min, (with HR around 190-195 bpm)I thought this was just normal for me… (my 175bpm hr for my nice quality runs). Until… I start seeing all my friends are running around 140 bpm. So recently, I have tried to really slow down, and i mean painfully slow running trying to keep my hr below 150. No idea if that will help improve my longer distance times (ie half and full marathon), but its my approach today and really hoping it will work. There comes a point where running just becomes so depressing with a group of guys that can bang out 4min/km pace and hardly break a sweat.

  • Right now my easy day is 90 minutes of hot yoga and cycling or swimming alternated with my run days which are 20-30kms. I just don’t get why you would want to run at all during recovery when you can use you body in other ways that facilitate recovery and have no impact…

  • I currently run 11:06 a mile. Down by 2 minutes so my easy long run days are to run 12- 12:45 a mile.

    But instead I ended up running 11:37. Grrrr Trying to run slower is harder I find! Anyone else experience that?

  • Hey man I’m a great supporter of your switch from veganism but I have one question about your channel. Why are there massive red arrows and circles in your thumbnails??? I mean some are literally taking up half the picture while pointing to or circling something that is clearly visible or may even be more visible if it wasn’t for this extra clutter you’ve been adding in.

    For example in your video “NEVER RUN IN THESE SHOES”. We see you’re clearly holding shoes, and with a title like that any non-moron would assume those are the shoes you are referring to. Why then do you have to not only point to the shoes with your finger but then take the picture into an editing program to add a big red arrow pointing at the same pair of shoes????!?!?! Are you trying to make your videos more clickbaity? It doesn’t work. It just makes you look like an asshat desperately seeking attention. Stop it! URGGG!

  • Hii i am a beginer runner after 2 week running i tried to do do 400m interval training. Guess what..
    After doing first 400m in 1:30s i fade away. I am so dissapointed pls help me.
    i am not running gor get fit or for fun i run for win. But after this interval session i am so dissapointed. I am 19 year old but i when tried to run i had no energy left. Pls help me.

  • Coach Holy, I’m a 46 year-old grandpa and been lifting weights since I was 25 yo. My friends signed me up on a 100 mile marathon from Huntington Beach to San Diego on April 13-14, 2019 and I believe we have 10 runners. I’m currently training along with your great tips, but should I stop weight training in preparing for this run?

  • I hope this helps I just started track yesterday and I’m not in good shape at all I joined for that reason I wanna get in good shape

  • Just in time, I had just come back home from my easy run, and I found this video. I usually have two easy days per week, at 5:40/k or above, a day for running uphill, another day for a tempo run, a day for a long run (15k or more), and there’s another day in which I just have fun for 5-7k, doing some Fartlek, or sometimes just resting, if my body needs it. Maybe I should use that extra day for an easy run

  • well the example of running behind a car is not correct, because your running motion ALWAYS produces the vertical force (you cannot disable those muscles that propel you forward). That said, running a new world record with a blowing (wind) force in your back, is ez peasy lemon squezy.

  • Can’t answer the qd but, I got out of bed today & went out for the first time since my hospitalization last month. Your VLOG about getting off of the couch inspired me. Thank you. God bless.

  • I am an ultra marathon runner. I run 6 days a week. 3-4 days easy and 2-3 days hard. Hard days includes hill sprints, fartleks, time trials, etc.

    I do my long runs on Sundays. With this lockdown I run between 15-30km on Sundays.

  • i have always been overweight as a kid from first grade to highschool but ive always been the fastest in my class. My legs are very short, and that makes me take small steps everytime i run which may look funny to and observer but it works. My point is your length or weight doesnt matter im 173 cm and 230 pounds 115kg and can run very fast.

  • I’m very excited to launch a Marathon PR Training Program. More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It’s a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon.

    For those looking for additional guidance, I’m convinced this video course can provide you with a lot of tools to increase your chances to reach your goals.

  • Great Training advice. I tend to run by feel, so if I feel a little tired I run easier. I don’t count easy vs hard days, and I generally take days off if I’m stuffed from work and training, especially after long runs. I will run shorter if I’m not up to it but I might pick the pace up for 500m and then easy back into it like a gentle Fartlek session. I think I need to get back to doing is taking long walks over hills for recovery days (about 8km or 1.5hrs). I was injured back in january this year so I did a lot of long walks for recovery and lighter runs as well and still racked up 100km a week, which pulled me into shape for a 10km race in march, and I PB on that course for that year too. My brisk walking pace is around the 9min per/km. So around 14.5min per/mile which goes right along with what you are saying. Arthur Lydiard, a great New Zealand coach once said, “if you are not enjoying training, stop all anaerobic training. Go out for a long jog, so slow that old ladies with shopping baskets go past you. Do that until you enjoy it.” There was also a runner named Paavo Nurmi, “the Flying Fin” who did a lot of long walking and interval training as apart of his training.

  • Nice video, I recently found your channel a few days ago. Keep it up! I normally run Monday, Wednesday, Friday easy. I run Tuesday and Thursdays hard, and Saturday is normally a long run or hard workout.

  • Hey this makes total sense and it’s great that you have shared it. I have had my best season ever. I’m 50 years old i run three hard sessions a week. Tempo 6:45 pace. Intervals at 1:30is for 1/4 mile. My other runs are slow runs at 9:30 pace. I am 100% in agreement easy runs means easy and if I’m tired i skip a session

    Thanks for the video

  • Hi Floris, very much enjoying your content, but at a loss for HR 180 calculation based on my age of 58. Even if I add my extra 5 beats for my fitness it leaves me at 137, which is oh so low. How would I pace my HR for a marathon race different to training?

  • I just call mom or a Friend and start talking with them through my airpods during my slow solo runs. This way I am sure that keeping my conversation I won’t be Running too fast. Plus mom Is super happy that I call her.

  • I think my greatest weakness as a runner is resting… I have a bad habit of keeping my easy pace btw 6:45 and 7:15 pace. I am not happy with a run unless i worked hard. I am still able to meet the standards i have for my hard days even if it is that much harder. I have the goal of running a few 100 miles weeks this winter to prepare for track. Ive done some 60-80 miles weeks before and i dont run on sundays due to religious reasons. Any tips on how to plan my weekly millage?

  • Hey Daniel.. great video.
    If I remember correctly, as speed increases, the landing force increase on each foot as it hits the ground. Wouldn’t that also be a limiting factor in top end speed?
    Muscles would fatigue more quickly under the heavier load?

  • 3:51 7:40/mile for 22 miles is neither easy nor slow to me. To me, that´s a fast run. Maybe I could do it at 9:40/mile but I would have to change t-shirt at least 2 times because I would be drained in sweat.
    But I guess that´s ok considering I used to way about 270 pounds a year ago and I didn´t work out at all, plus I have 4 bulging discs and sciatica in both my legs. But I’m getting there!

  • I will say that I do believe there are junk miles, however with explanation. Surely, for example, if you are a runner who can run a 2:59 marathon, and thus, your easy day miles are usually in the 7:30 8:30/mi range, you are going to get no biological adaptation with running 5 miles at 13:30 pace. I believe if this example runner started running 120 miles per week at 13:30 pace, there is no way he would better his marathon time. Thus, it could be argued that those miles are junk. If that makes sense.

  • If I try to keep my heart rate below 70 percent of my max, that’s like 12 min/mile haha. My 1 mile record is just below 6 minutes. Is it normal for easy mileage to be this slow relative to my best pace? I’ve been trying to do low heart rate training for months now with no sign of results. I usually run at 9:30 to 11 min/mile pace and my HR is at 72-80 percent max HR. Do I need to go even slower? I already feel like I’m walking.

  • 1) this is my best running channel on youtube so far
    2) Can you do a video on how to train effectively twice a week for 5 10k, for those of us who have a tiring full time job and a busy schedule? I know 2 days if not enough to break a record but like just improve your own time with only 2 days?

  • I’m 50 years old, but a long time runner. Should I be concentrating more on perceived effort and breathing or heart rate? I can be talking comfortably, but be well into zone 3 on my easy runs.

  • I believe in pushing one thing at a time. If you’re increasing mileage you shouldn’t be pushing pace of easy runs at the same time. There’s certainly a pace that’s too slow and that’s too fast, as long as you are recovering properly the pace is not too fast. If you can increase your easy pace by 10 seconds or 30 seconds and you’re still recovering in time then it will be beneficial to do so

  • I ran according to my heart rate zone for the first time ever and my BPM’s were still high even though the run felt “easy” pace. Subjective and objective information at its finest I suppose haha great video!

  • Your vlog and chit chat level of running is 4:20min/km? Thats my highest speed ever when i was trying to reach home before the storm

  • I made easy days easier and hard days easier. So I expected to be slower, instead my race times are much faster then when I trained hard. I don’t know why but it seems to work.
    DIfference in easy days 1-2 two minutes slower per mile than before. Difference in hard days 30-45 seconds per mile slower. Also run less than half the distance per week I did before.

  • Hmm.. in this case, why just not rest all day without any running. I mean training only hard and after hard training rest until full recovery? May be it’s more effective then spending energy for easy running the next day after hard training?

  • Hello Seth,
    I am a huge runner and I am looking to make varsity as a freshman on my top 10 state team, but I am currently also suffers ing from PF and a underpronation and I am looking for a new everyday running shoe, what do you suggest

  • Is there any way to gauge how long it will take to improve? Is there an average time dependent on history or time spent after maf adjustment? Thanks

  • If going from 11 min/mile to 6 min/mile using MAF doesn’t shock the heck out you, not sure what will; very compelling reason to consider low heart training!

  • What are people’s thoughts on this? Love running parkrun on a Saturday and giving it a real hit. If that’s my main goal what sort of training setup would work best?

  • But if easy runs are like 15 min/mile, brisk walk basically, is it really even running anymore? I mean the proper gait is no longer there and for a lot of people that is their easy “run” speed. I wonder if this advice really doesn’t apply to novice/heavier runners. Is there a speed below which it’s just not doing anyone any good? Say perhaps 12 min/miles? And run / walk if that is still too fast for continuous easy running.

  • Hey Seth, thank you for putting in the KM. Cus we use KM instead of Mile in my country. So you calculating it in your video really helps!

  • Too manny runners don’t get this important video Sage! I always think about your easy pace when I see the Strava champions out running at 6:30/mile every day (yet can’t ever seem to run faster than 6:30/mile 😉 )

  • Easy days could be as little as 3 mi at a recovery pace, for me. Sometimes I even take a full on rest day and just do yoga and recover with lots of water.

  • You guys are so far out of my league that it’s not even funny. I’m struggling trying to run for an hour straight at a 9:30 mile pace and you guys are running 7’s easily ��.
    I have a lot of work to do. When I started this out, I weighed about 230 and my height is 5’11. I now weigh about 208. I’m hoping that as I keep dropping in weight, my times pick up.

  • I know you said you don’t even check your heart rate data on an easy day, but I need to, or I WILL break into Zone 3. After reading Rich Roll’s book, I’ve come to find that I’m consistently training in the “dead” zone, not really building a good aerobic base, not really polishing my fitness. Since then, I’ve ceased ALL hard training and am keeping all my runs in Z1/2 until I actually build some “base” fitness. I’ve got a lot of work to do! Ironically, I really look forward to my next run now that I’ve stopped pushing too hard on “easy” days.

  • I found your channel recently but I love the content! You get me excited to run everyday, thank you for doing what you do and I can’t wait to see what the future holds

  • I wish I’ve followed this advise when I was a teenager. Almost blew up my knee training too much. I follow this principle more and receive more gains

  • Thanks for the encouragement to run easy! My easy days are only 8min/km or 13min/mi and I feel a little upset at times at how slow and unfit I am. I’ve only started running about 4 months ago and ran into the dreaded runner’s knee problem due to aggressive increment in weekly mileage and too much moderate/hard days of running. I dialed down the weekly mileage to less than half and am trying to do 80% of my runs at easy pace with a longer run every week. I might add in strides once a week or sprints every fortnight. I’m curious, do you check your heart rate in order to run easy or do you go by pace and by your breathing?

  • I usually have 3 or 4 hard days a week including long run, i am always injured though… before state cross country last year (right after regionals) i got plantar fascitis, then this year in the middle of the season i got upper hamstring tendonitis (its super bad, idk if you have had it but it takes so long to recover from even when u completely stop running) and then i got iron deficiency anemia and bombed at state yet again haha…

  • I am glad you said that there are o such thing as “junk miles”, too many people think slower runs are a waste of time. Thanks Sage!

  • Finally good advise about running from someone that runs themselves!! I understand most of what you are saying here but its really good to hear that reinforcement, especially about keeping the pace slow. I head out a lot of times to do just that and end up speeding up because Im having fun. Great VID!!

  • Hi Floris, like �� Mark said if you finish your run feel like you can’t do it again, you are probably going too hard. After a couple months of low heart rate training, I haven’t seen my pace gone down, feel like just used to the slow pace��, but I feel much stronger than before, run everyday no feeling tried of running, may be is time to do some speed work ������.

  • If you’re going anaerobic on a hard workout, does it make you progress aerobically as well? I heard someone saying if you wanna progress aerobically you gotta stay aerobic.. ��

  • 7:00 is the real-start of this clip!!! Youtube: “Running-forces” for what he is trying to demonstrate!!!
    Also, The main-point was said in the last 15 seconds of video, instead of at its beginning!!!

  • Thank you. This is the first time I’ve heard someone mention cadence for easy runs. I’ve watched many videos and read many articles, including yours, that mention cadence but they never seem to mention easy run cadence. Finally I now know my easy pace cadence is just fine at around 165.

    Please consider mentioning this in any future videos that talk about pace/cadence.

    Thanks for the great channel.

  • Sage talking about only being able to say two words at a time “probably swear words” during hard workouts is the most relatable thing ever lol

  • you only need 60% heart rate for easy pace…. that’ll be 9.30/mile’ish…. I’ll generally run 2hr a day. Race pace is 5.50/mile. Now, if I try to do my easy even at 7.5/mile or even 8/mile… sure, my cardio is easy… but, I’ll never get those miles in… I’ll start to feel Achilles complaining, build stress in tib etc etc. Somehow Mo does his recovery run at 6/mile… but then he’s some kind of human machine. I think those Africans grew up running, which is a big help too.

  • I run a minute and a half slower than my marathon pace give or take a few seconds. That’s what I try to stick to so I have an actual number in mind. Anyone who runs a lot understands the need to put in all the slower miles.

  • Sir… Yes you are absolutely right ��…
    And as pe my openion… Running faster… Means.. each longer and longer steps with maximum frequency….
    Is it correct sir…???

  • Theres easy fast long runs as well, but these are only if you have many more rest days, combined with workouts! I have so much xp with long runs that i actually can say that: there is a certain time you do thouse long easy runs mainly more to build up your endurance and so on, and theres a time when you do thouse long runs with some faster pace (theres as well tempo and speed runs) to be ready for some competition. Doing the same wont get you no where. Body needs as well faster long runs (not a tempo run that is a faster one and takes at least ca 20min). Difference between fast long run and tempo run for example: tempo run= 3´57´´ and faster long run then 4´43´´. LIke i said if having some faster long runs, then after these runs must be a recovery one, then completley a free day, after the free one for example tempo run (that can be as well only 1 km:))!
    Some plan example:
    Hard week
    Monday: Rest
    Thuesday: Tempo run
    Rest
    Speed training (intervals)
    Workout
    Fast long run (15km or more)
    Recovery run (5/6km, a bit slower than your fast long run´s pace))
    Easy week
    M Rest
    T Metabolism training (easy aerobical5/8km) + workout
    Speed training (intervals)
    Workout
    Rest
    Fast long run (12km)
    Recovery run (5/6km)
    Hard week
    This time faster long run is for example 17 km
    More for a time when compiting! (And how to know your tempo runs average pace per km/ mile)well, your last competions one or HR 157-167!

  • 1. Be aware of what you are doing already by tracking and measuring and comparing your laps

    2. Vary terrian by changing the routes you take and try interval training

    3. Stick to the training plan to get improvement, keep it diverse.

  • My easy days sometimes turn into tempos ��: it’s hard to go slow, so I’ve figured I can wear minimal/0-drop shoes, pick a soft surface to run on, focus on form and then I’m forced to take it easy. I general, I have a fatigue-week every four weeks, and that’s when I plan to run with friends that are slower than me and I wanna chat with, that way I keep HR going at no more that 60% of my max. Great content, btw.
    Also, when you say threshold I asume you talk about HR (independent of altitude and surface), since running at threshold pace for a marathon is impossible!

  • QD: I train three times per Week because I play Tennis. So during a Week I have a hard workout, a chilled long run and a regeneration run. on Wednesday and Friday I play Tennits for 1 1/2 hours.
    Question for you: I run a HM in 195 days. Do you think I should buy winter running shoes for training or should I stay in my Mizuno wave inspire 13?

  • Kipchoge runs 10-11 minute mile easy runs. Has to be something there. I’m an 80/20 runner. 80% easy, 20% hard. I think a lot of runners just have a hard time running slow, especially heel strikers.

  • Join my free live Zoom training on June 20th 2020 at 11am PDT. I’m super excited to talk for an hour in detail about 3 proven ways to become a better runner. Reserve your spot here, seats are limited: https://5ktohalfmarathon.com

  • How to compress a 12 minute video into 5 seconds: You have to run really slow on easy days so you can run really fast on hard days.” There. Boom!

  • The whole concept you presented is completely old and wrong. Here is the modern definition of why things move on the ground: ‘The center of pressure relative to the center of gravity determines the angular acceleration of the inverted pendulum.’ I bet my balls you will not understand the above statement. Vectors have nothing to do with it.

  • If your top speed is determined by how fast you can produce vertical force, what determines how fast you can produce vertical force? And how can you increase your speed of producing thing vertical force so that you can run faster?

  • Great video, and very easy to understand. But I disagree about not doing hip extension exercises like barbell hip thrusts and reverse hypers as those help horizontal force production which is important in acceleration which will consequently help top speed.

  • Why does wind resistance play such an important role for sprinters? If vertical force is crucial, so should not a little headwind play any role? What with tailwind and supramaximal running? One may run much faster if one gets tailwind or being towed. So you’ve got a much greater capacity to run faster.

  • http://www.strengthandconditioningresearch.com/sports/sprinting/

    “The chart shows that as running speeds increase, the rise in propulsive horizontal forces is many times the size of the increase in vertical forces.”

    “Simply because the net horizontal force is zero does not mean that the sprinter is not producing horizontal force but simply that the sum of the horizontal propulsive and horizontal braking forces is zero. Indeed, substantial horizontal braking forces are exerted by friction and wind resistance in a negative horizontal direction, against the athlete. Secondly, they note that the relevance of the block start and first two steps is only relevant if the first argument is accepted (that net horizontal force means that the sprinter is not producing any horizontal force, which is untrue).”

    “The idea that the direction of force application could be predictive of faster running speeds was proposed by Kugler and Janshen (2010). Using a force plate for measuring a single step during overground running, they reported that faster athletes in sprints from both standing and flying starts displayed more horizontally-directed forces than slower athletes and not actually produce greater resultant forces.”

    “Horizontal forces appear to increase to a much greater extent with increasing running speeds than vertical forces. Consequently, it seems likely that the ability to produce horizontal force may be more valuable to an athlete intending to sprint faster than the ability to produce vertical force.

    Vertical forces are very high during sprint running and may increase to a plateau where a strategy shift occurs. Consequently, the ability to produce vertical force may also be a requirement for sprint running performance.”

  • Lol he’s going to end up hurting himself if he’s trying to run sore worst thing you can do for the legs give it 5 to 10 years in your legs will be destroyed if you don’t treat them properly

  • Great presentation, keep up the good work, I liked this video for its great discussion, I love reading the comments everyone! Many great questions,

  • for a marathon, is it really necessary to do one 20+ miles training run? i remember last year doing several half marathons and 10 milers at event’s which you can use as training runs then i did couple of 16 milers and out of nowhere one day i felt quite strong at mile 18 and went on to 21 then after that reduce the milage until race day yeah. i keep thinking how am i going to achieve this again lol it takes alot of motivation and really enjoying the runs to even attempt a long run, not sure i could pull it off again lol its a lot of effort yeah.

  • Monday recovery run
    Tuesday another easy run
    Wednesday Interval/Repeats
    Thursday Tempo
    Friday easy run
    Saturday Hill sprints
    Sunday Long Run

  • Clickbate. This video doesn’t provide accurate and honest information. Extraordinary claim for 4 month improvement is completely and utterly unobtainable for non-androids.

  • Hi Floris, I enjoy your content. What I struggle with is how to turn my 100% 148 HR training into a race HR? Or do you just run the race say 10 bests higher?

  • I understand running slow and doing most of your training at lower heartrates. But one thing i don’t get at all: How is a HR of 160 for a 20 year old the same as a HR of 130 for a 50 year old? How does that make any sense? Anyone younger then 30 will burn himself out and the older folks have to walk. I’m sorry but this is total bullshit IMO.

  • Thanks Sage. Great stuff, and pretty much in line with Jack Daniels research. He says long, easy, and recovery runs should be 65% 75% of MaxHR, and anything faster defeats the purpose of the intended work and becomes what he calls “quality-junk” training. The only exception to this rule is “marathon pace” training which is limited to marathon training and is 20 to 30 seconds slower then threshold pace.

  • Great show! Especially found the tips about improving ‘spring’ helpful. Would love to see more women interviewed; seems like most of the guests who’ve improved with the MAF method are men.

  • I fell into this trap! Took a lot longer than I’m proud to admit that I was getting sucked into doing 7:30 odd “recovery” days �� ridiculous… I just stagnated a little. Now I run really slow on my easy days and just up the mileage. I’m so so much happier and getting quicker ��

  • Hi Floris, I did 2 MAF tests so far. First one, Avg HR of 131 with time of 54:48 mins. Second test, Avg HR of 132 with time of 50:55 mins. I can see there’s improvement after 1 month. My question is how many miles are we supposed to do to see bigger improvement? I have been increasing the weekly mileage from around 30 to almost 40 now. Looking forward for your response and advice. Thank you!

  • Just one question, you suggested an easy day being over a 8:30 pace but then went on later to say that you did 4 miles at 8:10 and that was your easy pace. A bit of a contradiction when your advocating more easy running. My easy days are never under 9:00 min pace and if I can slow down enough I try to keep them at 9:30 pace. Using the Stryd as helped me to keep the runs easy.

  • I appreciate the insight. But why has it got to turn into a giant NIKE advertisement?! Is there no respect for the humanitarian issues attached to this company?

  • Hello.. I’m a long distance truck driver so mostly only able to run on weekends so my question is, are there any supplements or anything I can do to speed up recovery because I do a lot of running during weekends but am sat driving many hours during the week and this week my calves took 3 days to recover fully! Thanks for the videosI’m a new subscriber. ��

  • I am interested in trying this style training. I just ran a PR of 2:58:16 at the Glass City marathon (mostly flat) 2 weeks ago. Did my first run with a HRM chest strap on Sunday and averaged 9:46/mi for 9 miles. Curious to see how I will progress.

  • I will start to up volume and do my runs at 130-145 ❤ my pace is now 4:45 p/km @ 140, 1 year ago it was 6:00 p/km when i started running:D��

  • I have tried to take your advice on running crazy easy, but I struggle to run slower than 8:- 8:30 per mile. One part is Strava makes me want to compete against others even when I shouldn’t. Another part is that I feel like I’m just not moving at that pace. Seems like more work to run slower at times. Starting to rebuild my base fitness for the rest 2019 so I can begin a marathon training block at the new year, but plan on taking your tips on the easy and hard days so I can hopefully reach I big goal in April.

  • But the really hard question i think is what is easy, medium and hard for me? The last 2 year or so i been running my easy days at around 5:45 6:20 min pr km. And hit a 1:20:30 half marathon pr. But in the last half year or so i have kinda hit a dead end and not seen any improvment in my running. Therefor i have tryed to swtich to a new plan with a new coach. Now my easy days are around 4:30 4:45 min pr km. To start with it feelt fast and hard as a easy pace. But after some time now it feel good and i have seen a lot of improvment on my running times. So even i’m a beliver in running slow on easy days i think its so hard to find what that easy spot is for youself. Because there is no reason to run to slow unless the run is a 100% recovery run.

  • Hey Floris, you have been a discovery to me with the whole low HR training. I have been training 70% of my total volume at 145 beats. I am already seeing tiny improvements when I am comparing similar runs from before and now. My beats are on a an average lesser by 4-5 beats already in few weeks. I am going to continue training like this for few more months till my first HM. My target pace is 9 mins /mile but am training at 11:10 mins /mile currently. Thanks again.

  • What is more important distance or speed? I am a stroke survivor who used to run every day now I am unable to run a 1/4 mile without being toast. Should I start by walking longer miles before I even attempt speed?

  • How do you suggest, or recommend, working on Cadence and building up to faster cadence?

    Right now, 84/164 seems to be very manageable even at slower paces…

    Thanks Sage!

  • Seth…I’m 48 years old and I’m lucky to do a hard day every two weeks. Lately I have been just getting easy miles during the week and more elevation/miles on the weekends. Thinking I need to hit hard day once a week. Looking to build up (1,100 miles so far in 2018) to a 50K for early 2019. Need a 50K training plan…any suggestions?

  • Try going hard everyday and see what you body tells you. Everybody has a limit! Instead go by effort or how you feel each training sesson.

  • Can’t agree with u more man,,,running easy is so overlooked it hurts!
    I’m starting to do the easy runs -even though-it’s hard to not run faster sometimes ( just can’t let anyone pass me lol)

  • I was constantly running but I had to stop for many months, I been struggling to get back, as last year I was running, 5k,10k and I run my second half marathon. Due to a job changes this year is been hard to get back 100%. I had to deal with knee pain, I had to start from 0 again…..not giving up specially after running for 5 years already…..any tips how to control my pace. My brain remembered my old pace but not my body

  • I never took running seriously. It’s always been hard to increase speed. Just now getting better at distance running without actually stopping. Prior to that the fastest mile I have done was 7:30.

  • Hey The Runner..I can’t put up with your face cut in half in all your vids!! Come on..Fix that f###!n’ camera ’cause we’re tired to see spiders in your room’s ceiling! ������

  • You look so much like Gilligan from “Gilligan’s Island”. The resemblance is so amazing. I’d rather much on an off day go for a bike spin rather than a slow run. I mentioned this to you before. Anything slower than 8 min pace is more or less walking. Rather go for a bike spin, just make sure your bike cadence stays upward to 90 to 110 for 30 to 45 minutes or so.

  • Hi there, You are speaking some common sense. I am 64 and started running about 4 months ago. After having two different Caners, one of them a stage 2, I decided to get Myself fit. ( and change My diet!) All was going well and My pace was getting faster, then it was like I hit a brick wall. Pulled calf muscles and a torn Hamstring. I could not get enough oxygen to sustain this pace and I got slower. My Wife had given Me some Birthday money last November, so I decided to get a running watch. After strapping it on I went for a run and checked My heart rate. ( 164 BPM ) No wonder I was knackered and only wanting to run 3 times a week at a max of 19 K for the week. I started low heart rate training about 7 weeks ago after reading some info off the net. There were times I felt like chucking the watch because of its bleeping when My heart rate went over My MAF in the first few weeks, it was frustrating!
    I can see why people don’t stick with it. every day was run/walk, until last week when I thought I’m running more than walking and at a low heart rate. Also, since starting MAF, My runs have been 6 times a week. This going from 19 K up to 48 K a week now. This week I checked My 7 K pace and it had come down by 7 minutes for the same low heart rate. So it does work. I think it’s not all about getting to the finish line in the fastest time, but getting to the finish line and not feeling worn out! For Me now its a pleasure to go out for a run, and if My muscles feel a little tight they do not stop Me running. ( I dont have to pull up )
    I have run a 7 K and then gone and run it again! which I could never do before. Thanks for posting this video.

  • If anyone is interested in this Run Easy stuff you should read Running Formula by Jack Daniels. Great book about “pyramid” style training Seth often talks about.

  • I like this. I use the Run Zombies! app. it tracks your miles/ speed and it gives you the average for your miles as well as shows each mile. And Zombies will chase you randomly so interval training. plus it has training plans from BeginnerMarathon.

  • Hey guys, I have a question but first some background to help with your answer… I’m a 53yo female and I started running just 8 weeks ago using C25K. My usual exercise to now has been swimming (3 x 1.6k 2.5k pw) but have started running for a number of reasons, main ones being; 1 because it’s convenient, 2 before it’s too late ��, 3 to improve strength and cardio fitness, 4 to drop a few pounds, and 5 because people tell me I shouldn’t cos I’m too old and it’s bad for me #rebel! I now run 30 mins M W F and swim T & Th with S & S as rest days. Your tips are super helpful and have no doubt saved me from early injury. Question: As I’ve repeated C25K wk5 3 times (cos I can’t run non stop longer than 22 mins without getting exhausted despite slowing pace right down), do you have any tips to help increase my run time? Each time I start a new run, I’m wary cos my legs still ache (not pain) from the last run. Maybe I’m doing too much? Don’t want to lose my motivation, so any suggestions would be appreciated. Thank you x

  • Thank you for this video. I am a male 36 years of age (old). In my first year of trying to run consistanly I found the concept of easy running with 30 seconds to a minute walk in between very helpfull. When I am alot stronger next year I want to implement some speed work interval training on a track. My recovery pace starts at 9km/h. In times I hit a higher pace but this is risky for muscle injuries in my quadriceps.

    I now also use rolling my muscles before running and a much longer warmup. I aim to run 40 kilometer per week with two days of rest and also I walk atleast this distance up to twice this distance per week to recover and improve.

  • Does anyone know how long each training session should be? Also how often you should do this training. I have started doing this on the ERG (rower) and row for about 30 minutes. I feel like I could probably row for about 2 hours though. Any related knowledge or feedback will be appreciated.

  • Light and shade in training. Slower easy days make the goal sessions achievable. Whatever your goal is for an event (more so if you have a goal time in mind) you must be able to run these mile/km splits in training in your goal sessions like a long run for a marathon. Being able to achieve this in training means your body and mind knows what it is like to be at that pace so race day is not a new experience and having done it in training you have the psychological confidence going into a race to know that you can run the required splits to achieve you time goal. (Of course on race day you must stick to your race plan/pacing or you will pay on the back end and jeopardize your goal finishing time by blowing up in the finishing stages.)

  • I’ve been stuck at the same pace for a while (around 10 min/mil) and even when I try to go slower, and feel I am going slower the split ends up being always the same, and the route I run has up and downhills and the pace is always the same hahaha, any advice? I’m planning on using a metronome to force me to change my cadence but would appreciate any other tips:)

    P.S. I want to go slower for my long runs, I do not feel I could keep my current pace for as long as I want to. To go faster I will eventually get into interval training:D

  • I’ve always liked running but never quite took it seriously. in the sense of not having a w.o schedule and as a result would get injured or i would just quit within a month. Now, in mid 30s I like to become a runner (jogger ��). I’d like to learn about cadence, fartleks, and anything that has to do with running. been watching your vids and you have a new subbie.