As a trail runner I find it hilarious when road runners say they struggle to stay in zone 2 on long runs, the truth is they don’t want to look slow on Strava, if I can stay in zone 2 on a 5-6 hour trail run with 1500m of vert I’m pretty sure anyone can stay in zone 2 on a road, undulating or not. I also do my marathon pace medium long run the day before my long trail, the session will be 15 minutes warm up followed by 3x30min at MP with 3 minutes easy between reps, I’ll then cool down for 10 minutes. I started running at the beginning of 2022, so it’s taken me a while to build up to this volume but the key was staying well within zone 2 and not trying to do my easy runs at the top of zone 2’s limits.
@nicolasdecoster82
8 ай бұрын
Exactly this. It's just ego. But that mindset hurts in the long run, better to walk to get your HR back into zone 2 than to keep pushing in zone 3-4...
@drwilloconnor
8 ай бұрын
I bet you ran with a couple of litres of water and some food too. When I started ultra trail running and using a hydration vest, I was amazed at why I never took water on my long marathon runs. Too heavy, too slow 🫣🤦♂️
@deanbaxter79
8 ай бұрын
@@drwilloconnor I’ll start the run with 2.5lt on me and either circle back to my car or use a service station to fill back up my water, at this point I’ll also down a 250ml coke 👌🏼 As for long road I’ll carry a 250ml flask in my naked belt and run a route that has bubblers or places I can purchase water, I do drink a lot less during road runs and my 2hr tempo session is my longest road run I do now and find 500ml is plenty as normally I won’t take water on runs under 90 minutes unless the temperature is high 👍🏼
@JackD87
8 ай бұрын
Those three 2.5hr runs with 30mins marathon effort sound brutal that far out… I’m doing it 😂😂
@drwilloconnor
8 ай бұрын
🤜🤛
@MarkusM-b3b
2 ай бұрын
No ITS easy 3 *10 k With Marathon pace ist brutal
@CarlTheAmateurRunner
6 ай бұрын
Wish I had found this before! I’m currently training for my first marathon. I’ve struggled with injury and illness and now 8 weeks to go I have no clue what pace/time I should be targeting.
@amblincork
2 ай бұрын
You can find calculators online which will give you good estimate of what tie you ought to finishing a marathon in using your current times from shorter races - for example 5km race times may be used. I have found these calculators pretty accurate inn predicting my own marathon times to withing 5 minutes to say 15 minutes.
@eriknaylor1576
8 ай бұрын
Thanks for all the knowledge you share on YT and on your podcasts. I put my average HR of the last 20 min of a recent 10k into your hr zones and it gives me up to 213 HR for zone 7? How do I use this? My max is 191
@alanshrimpton6787
8 ай бұрын
I got the same so ignored the last zones
@drwilloconnor
8 ай бұрын
Yes, I've realised that the top end is set too high. While 120% makes sense on paper, it doesn't work in reality when your threshold is around 180 bpm.
@mitchatkins7402
4 ай бұрын
Dude, is this program for runners under 3hr30 marathons? because I think such long runs for us slower runners would shatter us
@austinsmith1864
12 күн бұрын
I would say being slow may not be the problem if you're running a set time not distance. It has more to do with how strong you are and how long you can take pounding on your feet so I do still understand what you're saying. But also that's where your personal knowledge of what you're capable of comes into play. If you know you cant do something like 4x5k, change it to 4x3k or whatever your current long run level is. Never just 100% follow a plan designed for the broadest base possible.
@MarcusBiskobing1
8 ай бұрын
Fantastic video!!!
@drwilloconnor
8 ай бұрын
Thank you very much!
@anthonywilkinson9283
8 ай бұрын
Tried the session ran zone 2 2 hours 30 mins tried my goal marathon pace and went to 173 bpm upper zone 3 is 169 not sure whether or not to call off the sun 3:30 attempt 12 weeks out
@anthonywilkinson9283
5 ай бұрын
3:26:18 vs 3:36 last year main difference was the structured long runs.
@PeakStride
8 ай бұрын
Awesome mate - appreciate the grind this content takes. Good to see you're getting traction. A fellow Running YT-er Connor.
@sturmunro
2 ай бұрын
Great video 👌
@giro5875
8 ай бұрын
That's a great video, but I am not sure about the zone 2 (I would love to hear Your opinion!). For the record, I use Garmin Forerunner 255 with HRM tri. I ran my first marathon four months ago in 3h 44min and I'm 21 years old. Why am I not sure about running long runs in zone two is that I literally can't run in zone two - 2-3km max! For me, very chill and easy runs are in the third zone. I can run in zone three very long without getting tired. What's more, You were talking about running the marathon in zone 3, I ran my marathon in zone 4 (71%) and even zone 5 at the end (28%) and I really wasn't that tired at the end! My legs were fatigued but I felt really good. These were my zones created by Garmin back in the day of the marathon: Z5 >184 Z4 163 - 183 Z3 143 - 162 Z2 122 - 142 Z1 102 - 121 I have a quite high HR at my age (I think), maximum noted by Garmin occured at 3km race month ago and it was 218 with an average of 201. I write about it because I am curious about Your opinion, as I am an amateur edit: My next goal is to run 3h 30min in april, as I am able to hold 5:05 +- 5s pace during 12km intervals of zone 4 and I have still 14 weeks
@gaiusvelleius
8 ай бұрын
if 218 is truely your HRmax, which would be quite insane, these zones indeed don´t fit you at all; I´d say you can easily go until 155 or even 160 for Z2
@strepogaming7398
8 ай бұрын
your zones dont fit you at all make sure to really get those zones right and dont listen to garmin
@giro5875
8 ай бұрын
@@gaiusvelleius The measurement makes sense (it raises from normal to 197 after 1km, to 209 after two and it peaks at the finish), so I don't suspect it of bugging. Maybe I should recalculate them properly with the 30min time trial
@gaiusvelleius
8 ай бұрын
@@giro5875 sounds conherent. So then screw these Garmin numbers and go easy up to 160
@giro5875
8 ай бұрын
@@gaiusvelleius at the end that is exactly what i do, my easy runs are up to 160 (because to hold 142 I think that I would have to walk once in a while). Garmin says that it's in the 3rd, but having all of that in mind I will now know, that this is the 2nd zone. And now I can understand all of the people talking about the 2nd zone, as before I was like - 'man, how?? Am I supposed to not move? haha' Thanks guys
@amblincork
2 ай бұрын
The best thing a novice runner thinking about doing a first marathon is to forget all about heart rates and training zones and look up an online marathin training schedule - if they are not in a running club of course - I alike Hal Higdons online guides - he has four different gudies ranging from beginners to advanced two. I have ov er 40 marathons done withh half on traill and mountains and have no idea what my heart rate os and I dont need to know. Most runners who use heart rate running dont know running heart rate is accurately mt measured and needs to be periodically re measured and many are using montors that are not very accurate to start with.
@dimitar297
Ай бұрын
In what way are heart rate monitors you speak of inaccurate?
@erikjohansson1015
Ай бұрын
Like Your Salming T-shirt❤
@SenthilRameshJV
2 ай бұрын
Hi, great video. I have been trying to find my zones and will be doing a 30 min TT tomorrow. I find conflicting info in the calcualtor. In step 2, you are asking to find the averaage of 20 mins but in the input caption for Threshold HR, you are asking to enter "Enter your peak 20min HR from my 30min test or 10km race". Should that be peak or average?
@limew
6 ай бұрын
6:36 The long run of 60-90min at "threshold specific intensity", do you mean in zone 4 ie faster than marathon pace? @drwilloconnor
@drwilloconnor
5 ай бұрын
Yes. Half Marathon - 10km Effort
@limew
5 ай бұрын
@@drwilloconnor great, thank you!
@JackD87
8 ай бұрын
Doc OC vid? Throw a thumbs up in there while the ads are playing.
@JomiKrobb
6 ай бұрын
Hi Will, thanks for the video -really comprehensive content that's easy for an amateur like myself to follow...quick question: do you recommend zone 3/MP effort for all the interval blocks during the long runs in the build phase? I am also doing at least one higher intensity run mid-week currently (hills or speed intervals such as yasso 800) and just a bit worried about burn-out or injury. Appreciate any feedback/thoughts. Cheers, Jomi.
@drwilloconnor
6 ай бұрын
Hey Jomi, It depends on what level of fitness you came into the build phase with. Quite often, I'll alternate weeks in the build phase where one week the long run has Z2/MP efforts, and the other week it's a general Z2. That might be a good option for you if you're worried about over doing it.
@JomiKrobb
6 ай бұрын
Thanks@@drwilloconnor , that's helpful advice.
@JamesDavis-sq8km
6 ай бұрын
On the 3rd week of the build phase you said the long run day should be a "down" week. Do you mean a rest day or just a zone 2 long run? Thanks for the great info!
@drwilloconnor
5 ай бұрын
Z2 Long Run, but I keep the option to massively reduce the duration (i.e. 1hr instead of 2hrs) or not run at all if you're tired. The goal of a down/recovery week is adaptation, not stimulation.
@adibandi83
8 ай бұрын
What about if my last 20 mins from a 10k were in hot weather and 180hr average? It puts my zones very high. Is this accurate?
@nillsvdb
8 ай бұрын
Are these long runs not way too hard if you’re already doing threshold and speed sessions during the week? Seems like recipe for injury if you’re not a pro or semi-pro athlete. Wonder if it does not make more sense to do a zone 2 long run in the weekend en do some marathon specific work in the week, like building up from 30min to 90min at marathon pace.
@bartb217
8 ай бұрын
My trainer kept the speed session, but replaced the threshold session with 80-100 minutes at AeT (for me 15 seconds above Marathonpace/km). So no more threshold sessions during the build fase and until the race. And that is very doable.
@nillsvdb
8 ай бұрын
Not really answering my question... my point is that, in your case, a speed session + an "LT1" session as you described it (Norwegian method) + long run WITH long and hard marathon specific intervals seems way too much for someone not targetting sub 2:45 marathon times@@bartb217
@drwilloconnor
8 ай бұрын
Hey, This video is separate to the double threshold method. I definitely wouldn't recommend doing both. 😵
@gmd654
8 ай бұрын
Do you mean you wouldn't recommend doing both in a week? Most plans i've seen incorporate Intervals, Tempo and Long run (with some speed work) in a week@@drwilloconnor
@DrProfX
8 ай бұрын
So, if you’re able to do 7:20/mile pace for a 20 mile run with last few miles at 7:15 pace, would you say that it’s realistic to have 7:15 pace as your goal race pace (avg. pace for the entire 20 miles ended up being 7:21 per mile)? Or could potential be even faster pace?
@jakemartinez4208
8 ай бұрын
I don’t want to steer you wrong but you should be able to go even faster especially after a good taper. I thought my pace for my last race was going to be 8 mins I did 20 miles at 8 mins 3 weeks out in last big long run and it killed me. I ran that marathon at average 7:36 pace. After a taper the game is changed.
@drwilloconnor
8 ай бұрын
Anecdotally, you 'should' be fine, but I'd suggest watching the video I reference at the end because I show you how to use your HR to guide your effort early on in the marathon. HR can be your fallback to let you know early on if 7:15min/mi is too fast.
@RunnerThin
Ай бұрын
Never do 20 miles in training unless your easy pace is 6min mile
@EricCartmanFTW
7 ай бұрын
few questions about the training plan for the final phase @6:27 do we also take (3-5 mins recovery) for the 4x5 kms or only the 3x8 kms. that part is a bit unclear in the build phase, when adding the 30 mins zone 3, we should target running at marathon pace while trying to make the heart rate not going above 90% at the end correct? simulating the HR we usually end a marathon with
@saundersfitzgerald1040
4 ай бұрын
What is a 30 minute tt?
@rzqmkhrz
3 ай бұрын
time trial
@PatriaFranco
2 ай бұрын
Too complicated. Just run
@KaharisThoughts
Ай бұрын
That will only get you so far
@bentaylor3730
Ай бұрын
That's the point, run until you decide to stop. 😂@@KaharisThoughts
@hannapeterrsson
8 ай бұрын
Really happy to have found your channel! Saved this video to come back for when I run my first marathon!
@drwilloconnor
8 ай бұрын
Welcome aboard!
@Reckoning2943
3 күн бұрын
I live in a hilly area, i like to do long long runs means 35k, what I generally do is something along the lines of I start with just easy, then, the next time I incorporate gnarlier hills, then it’s steady state effort 25%, 50%, then marathon pace, either with floats accumulating 10-17k at race pace or one straight segment, the rest is zone 2. I also always go with negative splits.
@jimoconnor8597
8 ай бұрын
At 60, I just ran 3:08:22 at California International Marathon. 17' PR/PB, 41" BQ. 5th marathon. Using power seems to take away all the issues with HR (stress, hills, wind, heat, dehydration, etc) for me. I use JD vDOT to estimate my predicted finish times along with my Stryd power predictions. JD vDOT had me at 3:09:55 and Stryd 3:11:23. Pretty accurate. Good info!
@nicolasdecoster82
8 ай бұрын
Would you recommend Stryd? I currently have a Garmin FR 955 with a chest strap, aiming for a sub 3:30 second marathon in March. My Garmin currently predicts my finish time to be around 3:17 - which I find pretty generous. I'm impressed by how accurate your predictions are! (The Garmin + chest strap also measure power, but I don't usually look at that right now)
@jimoconnor8597
8 ай бұрын
@@nicolasdecoster82 I do recommend Stryd. Other power meters are still inferior. One caveat, only pay for Stryd IF you really are going to train by power. Otherwise its just an expensive toy that gives you more data that you may not really use.
@drwilloconnor
8 ай бұрын
I'm all for Stryd, too, but after using Coros quite a bit, I find their running power close to Stryd's. Unfortunately, they've pushed it to the side for their "effort pace" measurement, which is pretty much just running power converted to pace.
@jimoconnor8597
8 ай бұрын
@@drwilloconnor Frequently windy down here in North FL/South GA. Just ran a 12 mile run and the 6 out was into a solid 8-10mph wind with gusts. Coros (or others) can't account for that and adjust your power, Stryd does.
@alanshrimpton6787
8 ай бұрын
@@jimoconnor8597 actually my FR955 has wind adjusted when using power settimg which I see the results in my last marathon but I've since converted to Stryd over the last month or so
@jameschaves5723
8 ай бұрын
Outstanding video!! The way in which you simplified this was pure genius
@drwilloconnor
8 ай бұрын
I appreciate that!
@dazamad
8 ай бұрын
My long runs are not on a dead flat piece of road. It undulates a lot so to maintain an avg pace at the end of my LR is a lot more difficult.
@MrJohnno89
8 ай бұрын
I'm in the same boat. Imo it has worked wonders for me. Because most of my marathons are pretty flat compared to my training sessions. What I do, is not stress to much about the hr towards the end of the long run, especially if I'm doing Mara pace. It's going to spike up and down due to hills. But as long as you can control hr and bring it back down once over the hills I fond it still works. As long as at the end of the session is within the desired zones. Work out is complete
@alanshrimpton6787
8 ай бұрын
That's why power is good is what Dr Will would say. You have to slow on hills and keep HR in control at least the 1st HR or so. Depends on your marathon finish time too
@drwilloconnor
8 ай бұрын
As @alanshrimpton6787 mentioned, you should check out running power. Used alongside HR, it can seriously improve the accuracy of your training if you live in a hilly area.
@davidrogers7787
8 ай бұрын
@@drwilloconnor Similar problem here on the Gold Coast. Heat and humidity through the roof at this time of the year, irrespective of how early I get out of bed. Along with cardiac drift, by the time I am even an hour into my 2-2.5hr zone 2 run, my heart rate's moving into the 150s/160s. It's a constant battle to keep it anything close to what I know my zone 2 to be (130-142ish).
@CiaoMykola
8 ай бұрын
I live in a mountain city in Norway... I feel ya :)
@RunnerThin
Ай бұрын
Long run is the least important. Important for the long run not be much more than 2 hours.
@LeoShoSilva
3 ай бұрын
Is the base phase length like Lydiard's as long as possible?
@DannyBoyRuns
8 ай бұрын
Great advice!
@gerrysecure5874
8 ай бұрын
I don't run but cycle. In my book threshold is up to 1hr, zone 3 up to 2 hours and zone 2 is 2-4 hours. So unless you are a world class athlete there is no way to run a marathon in zone 3 over the full distance.
@edithgruber2125
6 ай бұрын
It depends on individual differences and training status and also which sport you practice. I take it that you also base your zones on percentages of LTHR? I'm using % of LTHR as proposed by the 80/20 training method. My Z2 is 80-89% of LTHR, Z3 is 89-95% of LTHR and Z4 is 95-100% of LTHR. In absolute numbers, that's 137-152, 152-162, 162-171. I run most of my easy runs in Z2 and that I can hold for many hours. I raced a 50k mostly in Z3, avg 159, which I finished under 5 hours so I can hold Z3 for up to 5 hours when fully trained. In my recent marathon PB, I ran a 166 on avg, only 5 bpm below my LTHR, so I mostly ran in Z4. I didn't focus purely on HR there, rather on keeping power steady around 180 W, not overshooting on the hills even if the pace went down. As a result, I ran almost even halves, 2 seconds difference between the first and the second. The marathon was twice a half marathon course so both halves are comparable. With a marathon PB of 3:29:36, I'm nowhere near world class, just an ambitious hobby athlete who can run 3 hours in Z4. I have very narrow HR bands for races, marathon and half both fall into the same zone. My recent half PB was run at an avg of 170 so only 4 bpm higher than the marathon, at the top end of Z4. In 7-10k races, I don't get much higher than that, mostly low 170s, hovering there around my threshold, starting below and finishing a couple of beats above. This is where power helps me to get a clearer picture as HR falls all into one zone. 178 W for the marathon, 193 W for the half, as measured with Stryd. This said, I also participated in a bike marathon in the Alps and on the bike, I would agree with what you said. Out of the 7 hours I was out there, I had 1:54 hours in Z4 (not consecutively, on two separate climbs), 2:02 hours in Z3 and the rest, almost 3 hours together, in Z2 and Z1, those mostly going downhill to recover. On the bike, I know that I can maintain roughly an hour in Z4 on a climb, then I need to take it easy, when in the marathon, I'm nearly 3 hours there and can even push into Z5 above LT at the end - absolutely not the case on the bike. Z3 for general riding on the flat or a gentle slope is fine when I have some downhills in between to recover. I don't fully understand why that is the case, when I have absolutely no problem maintaining 5 hours of Z3 in a run. Maybe it's lack of specific training, I run a lot more than I cycle so lack of volume on the bike may limit me there more than on the run where I spend most of my training. Also, running is weight-bearing while cycling is not and it engages more muscles than cycling. So my hypothesis would be that running drives your HR up higher because more muscles are demanding oxygen delivery while on the bike, fewer muscles are working but they are working relatively hard by their standards. Lower cardiovascular strain but high load on the muscles. It's not the cardiovascular system that is limiting you but the work that the muscles have to do. I just cannot keep up Z4 intensity for more than an hour because of muscular fatigue in that specific muscle group even though in running, I can do that because the work is shared by more muscles. I hope I'm making sense here. If anyone has better answers to that, please let me know below.
@B1964G
2 ай бұрын
Well done on even giving him a response to such an idiotic comment, let alone such a comprehensive one. On top of all you said there is also the mechanical advantage you get with cycling, as some one who does both I laughed myself silly as what he said.
@Vigo_Bay
8 ай бұрын
Какой замечательный фильм! Особенно усиливается впечатление от понимания, в каких условиях снималась эта красота! Спасибо вам за этот час погружения! И удачи в последующий восхождениях и съемках!
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