The Most Effective Endurance Training Method - The Science Explained

After watching your video, I was very convinced that this might actually work, so I tried this out and designed a 1-month training plan based on your explanations. I am not a very experienced runner, I was averaging maybe around 30k/week that time. The high intensity parts (~25%) were in the form of two interval training sessions per week (X times 500m/1000m) and the rest (~75%) was simply slowly jogging. I increased the mileage by 10% every week (30/33/36/40). I ran a half-marathon before and after the 4 weeks of training (one week recovery after the training block). The results are amazing: I could lower my half-marathon pace from 4:54/km to 4:25/km, which I find very impressive. Thanks for your video and for inspiring me! I really loved the scientific approach and after testing it out "in real life", I am even more convinced, that this is a great method! Hope my case can show some people that this is actually worth trying.

I recommend the book 80/20 running to anyone trying to know more about the subject-its a quick read

One other point to add to this video (great video) for anyone who is looking to follow something similar. This does not take into account in the weekly volume that you will likely (for a 5x 1k workout) need to do a proper warm up and cool down, this should be anywhere between 2-3km (or 10-15min each). One other thing to keep in mind for longer runs on Sundays is that intensity is very important, sometimes HR is not everything. Over time there is something called "cardiac drift" meaning that into the area of 1h30min-2h the heart rate will steadily increase likely due to environmental factors like heat and dehydration. There isn't only one way to do it but being mindful of how your body feels on the day to day is equally as important as training structure. Happy running

Fantastic that's clear , synthetic, practical and scientific based.. What a work man ! Can't wait for the futurs videos. Cheers from France, and thank you for your amazing work !

Really interesting video. Glad I stumbles across the channelled. Now subbed and off to watch the rest of them!

Analysis of the routines followed by professional athletes would make for a great watch.

Aerobic training is crucial, I didn't train my aerobic most of time as weren't paying attention and just running too hard (170bpm) so I was always training anaerobic as my anaerobic threshold is 159. I now started running between 139-149bpm to train my aerobics, it's so bad I have to almost walk to keep my heart rate this low, quite eye opening. So most people just running for health probably aren't training their aerobic health. I do slow easy runs now up to 8 miles most days, and then one harder threshold run/intervals.

This is by far the best "running-training-video" i've ever seen.

This is the right type of channel.

Love the way you cover Sports Medicine and Exercise Physiology 👌🏻 I understand you must be busy pursuing your PhD but would really appreciate if you continued making such videos regularly!!

As he kind of outlined, it all depends on the race distance you are training for and where in the season you are (ie months from goal race). But either way, a middle distance runner would do less mileage and more intensity than a marathoner so even though training for both has similarities, the different demands of these disciplines require markedly different training. I'm a big believer in heart rate training mainly because it is ideal for keeping you within a range of exertion so that you don't over cook your training and are much less likely to get injured. Of course, you would not use HR if you were going on a race pace run or intervals but for all the rest of your training - easy, long, and tempo runs - HR is a great way to keep you from going too hard and wrecking your training plan. It's never about one specific session, it's about the training program as a whole. If you miss two full weeks through injury in the middle of a 12 week program to go for a PB then you might as well forget about it and regroup for another race. Often, an injury during an interval session or race pace run has its roots in needlessly overcooking the lesser intense runs on a regular basis - it all adds up to push you over the edge. HR training to temper your intensity on those slower runs (especially when you are feeling great!) can save you from this heartache.

Very clear, informative and practical advice that I will be bringing to my training. Thank you.

This video provides golden information. Thank you!!

Been struggling a bit to plan my endurancetraining, this was VERY helpful! Thank you🙏😊

Thanks for this video, makes alot of sense now.. I feel like I've beeing doing 80% of my runs in level 2 and the times weren't improving.

Percentage of time vs percentage of distance is an important distinction that I don't see made a lot. In zone 3 you'll obviously run significantly more kilometers in the same amount of time than in zone 1. It'd be interesting to see how % of distance and % of time compare.

This can only be done when you have decent weekly mileage. For someone just starting out and has never run let's say a 5k before, it won't work. My zone2 pace in the very beginning was 9:41min/km(15min/mile). There's no way someone can jog that slow with horrible form and not get injured. Get your mileage up at first without worrying about all this and just run. Once your 5k pace drops to sub 8min/km or 7min/km start incorporating this. Saying this from my personal experience. Maybe it'll help somebody. Also, your heart rate will spike very high when you starting running after a long time/break. It's totally normal. Just keep at it you can do it!

I was going to comment how good this video was but realised i already did a year ago. Please make more on this topic!

This channel needs more subs

Great explanation of a complicated subject. This is really cool for breaking down training sessions and what type of training and each chapter of season