How I Run Faster For Longer (Using Science)
21,067
Published 2024-06-21
✅ Get My FREE Training Zones Calculator: therunningequation.com/
References:
Rosenblat MA, Perrotta AS, Vicenzino B. Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Strength Cond Res. 2019 Dec;33(12):3491-3500.
Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.
All Comments (13)
-
Quick notes Pyramidal Training 3:07 Polarized Training 3:45 Threshold Training 4:28 Run workouts Hill sprints 6:51 Tempo Runs 7:15 Long Runs 7:38 Interval training 7:56 Sprints 8:21 Thank you for sharing. It was first time to hear about Threshold schedule? Ive only heard about Norwegian Training as 4x4 run. Looking forward to give this a try. Keep up the great content 😊
-
Critical details like "high zone 2" and "as close to LT2 as possible" are why I think a properly-defined 5-zone system is more helpful than just easy/medium/hard. Especially for teaching/coaching.
-
Holy shit what a good video short and everything included ...one small thing add lactate levels for the different zones
-
I’m interested in giving the polarised training a go. You mention 55-75% of 5k pace for z1. What % of 5k pace is the start of zone 3?
-
If you live in an area where summer is high heat, high humidity how how are you adjusting to training in those sort of conditions? I like running in the heat but keeping your hr low can be problematic. I realize you can run at the crack of dawn but even then it’s often in the 80 F range and most days that just doesn’t work schedule wise. I’ve always just figured you take a beating in summer and get relief in the fall.
-
A great video. The problem I have is accountability. Max I could do per week are 2-3 runs.
-
Very good information! I did a lab test, my LT1 is at 146 and my IAS is at 168! It is very interesting, I can do a lot more Intervalls and tempo runs if I stay under 168. If I go above 168 I have to recover longer and do not feel so good after the workout… Many youtubers are telling me to do high intense intervalls, the lab test coaches telling me to do high intervalls, but for my feeling after many many hours of training the magic zone is right below the second threshold. Under the IAS of 168. Especially for half marathon and marathon. What do you think? 😊
-
When can i do these Workouts if i do one of the 3 trainingsplans... after the runs or when?
-
I just had my thresholds tested and got my results. I’m going to be training based on this for 6 months before retestings. Ideally I’d retest after a 12-16 week training block to then guide the next training block. Cost is the hold back.
-
there’s an error at 5:48. You wrote its Zone 1, you said it’s Zone 2, but it’s Zone 3.
-
I would disagree on some points. 1. "sprints" arent upto " 400m". Thats way too long. You want short high intensity to activate motoneuronal growth at the muscular motor end plate . At the most I woukd go 100m . Everything else is intervall training.with different goal sets 2) polarized training is named 80/20 but even the source data showed thats wrong. It was simply named like that and sold for marketing purposes. The data of athletes showed more a pattern with ranging 20-40% in your zone 2,. But 55/25/10 doesn't sound as good. What really separates polarized imo is that long runs are run deliberately very slow.
-
Also das sagt mir, es ist egal wie man trainiert Hauptsache man trainiert, nur nicht zu hart.
