If your doing 2 hard workouts a week can you add Hill Sprints in as well or should your hill sprints be 1 of the workouts ? is there any science on how long or time wise should your long run be to be beneficial.

Your content is absolute gold. So much value and relevant examples packed into 23 minutes. Lot to take away from these- thank you for sharing.

Thanks for sharing your knowledge, I bought your book as a way to say thanks for all the good advice!!

In a more just world, Steve would be the top running “influencer”

is periodization actually beneficial? in strength training they found it has no effect on strength of muscle gain. why would it be any different to running? as long as you're doing a variety of running types in one week, shouldn't repeating the week be completely fine?

Yes, but Bannister did short workouts (~30 mins) while in medical school… So, it was hard, but short … it got him fit enough to run the first sub-4 min mile😎

top shelf discussion. thanks

This series is amazing and I love it! I hope this extends to also talking about the Olympic and distance athletes like Jakob Kerr hocker etc and their different training 😊

Another great video. Perhaps social media influencer content providers have over complication of training as their business model? Just did some interval speed training because I thought I was ready. i wasn't. Be interest in knowing how best to avoid injury and when and how to get back to running following injury.

You look a lot better than in some of the previous podcasts where you looked a bit disshelved. I think if you want people to listen and to buy your product, continue what you did today.

Have been following the channel a while now and this was another great video! Having read quite a number of books on training I find your explanations on how to put it all together to be clearer and more intuitive than what I’ve previously encountered. Just ordered your book Science of running and pre ordered Win the inside game!

Thanks for more great content. Would love to see a video on psychology 🙏

Hey have you red speeskater Nils van der poel training ’log? He trained 5x the weekdays everyday long, when he did threshold he did that every day. Did he violate this principle very very much?

Hey have you red speeskater Nils van der poel training ’log? He trained 5x the weekdays everyday long, when he did threshold he did that every day. Did he violate this principle very very much?

The irony of KZbin serving me an AG1 ad on one of Steve's videos.

Waiting for the video is if double threshold is a good idea.

Another 20+ minute knowledge bomb!

Love it!

Reminds me of a brilliant post you wrote about density in training schedules. How the space between stuff matters. There was a Canova post about the traditional Kenyan Marathon programme on Letsrun when he explained that going hard every two days would just burn them out. They need more recovery to absorb the training. So they vary volume and intensity. Hard track on a Tuesday, Moderate fartlek on a Thursday and hard intensity long run on a Saturday. Moderate track on Tuesday, Hard Fartlek on Thursday and Moderate intensity long run on a Saturday. Repeat.

I feel like I have heard you talk before about designed training in a way to "embarrass" the body. To put the body in a situation which is not pleasant for the body so as to encourage adaptation to address the problem you put it in. Wouldnt this suggest there is a place for putting yourself deep in the well, multiple hard days hitting a similar area of training?

As a 67 year old runner doing 50 miles per week with one day off and two hard days I consider my 13 mile long run at easy pace one of my hard days. Other hard day alternate one week at tempo other week critical velocity. As I focus on a race every other week the long run includes some longer efforts such as 3 x 2 miles or 2 x 5k at marathon down to half pace

Thank you to shade light into this, sometimes, confusing topic. Appreciate!

How in the world will I impress all my social media followers other than trying (and mostly failing) to go "hard" or "all-out"? They aren't here to watch me do my boring long runs or some moderate strides. I need to be balls to the walls all day every day! Joking aside. It's still crazy that so many people don't double check their training sessions and see an obvious dip in performance towards the end of each of those hard sessions.

You really are top notch!

Appreciate the channel. Doing too much hard stuff never made sense to me intuitively even when I knew little about endurance physiology (I’m only a layman with endurance physiology, but knowledgeable from people like you). In HS back in the 90s, my coach would structure the week during season like this: Sunday: 9 miles “easy” (8:00-8:30 was too fast but it was considered “easy” Monday: 9 miles at LT pace Tuesday: track intervals + 1 hour in the weight room Wednesday: 9 miles easy Thursday: track intervals or road intervals + 1 hour weight room Friday: 5 miles easy Saturday: 3 miles easy, 3.1 miles race, 3 miles easy. We raced every Saturday for 13 weeks and the above pattern wavered slightly but the easy days and hard days stayed the same. I was our #2, and I thought this schedule was insane. I used to sandbag the weight room because I was already smoked. There were no days off. I stayed healthy by getting more sleep--it was rough. Once XC was done my senior year, I prepped for endurance track on my own by doing a 7 day a week schedule only 100% of it was easy--and I mean actually easy instead of pseudo easy and 5 days a week were 2-a-days. I was much better in track, mostly (I think) because I dialed the intensity way way down and since I was used to 7 days per week, my body actually was able to recover over time since I wasn’t going deep in the well all the time. We resumed the insanity for track season, but my body was ready…..but I still intuitively felt it was wrong--I just didn’t know why until years later. I’ve heard of coaches still doing this stuff…….like we haven’t learned a thing in 30 years…..

Thanks- I liked the way you broke down the different types of training stress. Which sorta’ answers the question I always have. When the plan says “rest day”- that’s when I tend to do my strength training.

The bottom line is progress in performance is only achieved by getting you out of your comfort zone...

Inflammation takes time to dissipate as well . . . If I do a 10K trail run as hard as I can (race or time trial) I can still feel it 5 days later even if I just walk 10 miles a day for that 5 days so I dont run one again for 2 weeks. I have no idea if that's the best practice or not. I often find I cannot get close to my PB time but once every three to four weeks and maybe set a new PB three to four times a year but I'm also a senior, not a 20 year old

At least as implemented by Dellinger, Oregon's 70's/80's training is more aptly described as a hard day, then a less hard day. Full intervals on one day (e.g., 6 x 1 mile cutdown) were sometimes followed by a medium length/pace distance steady run and a shorter dose of intervals (e.g., 6 x 200m in 30 w/30 secs rest). Other days after hard sessions were "easy". So it varied. Also, back then, long runs were typically done on Sundays, the day after a 10k XC race, with Mondays being shorter/easier.

Do hard things (along with a lot of easy things)

What are your thoughts on JD's training plans (1500m and above)? Also read your book on running science but most plans there seem way overcomplicated and leave me scratching my head. I would ideally see a combination between your style and Daniel's rigorous vdot system and your knowledge on physiology (as he didn't go as in depth as you got with Oregon project)

Thx for publishing again to the channel "Good quality S**t".

Yes, the “artist” is a good description! Thank you for yet another informative video!

Legend! Thanks for putting the work in

very beneficial. thanks a bunch. now I have the confidence to build my own training plan by following a few key principles you covered. great presentation

"If it were easy everyone would be doing the same thing" something that really stuck with me, got back into running after 2 years after stopping bc of discouraging performances, learning new concepts, training ideologies and theories, faster than ever.

🙏🏽

This history revolves around the high-end athletes. There needs to be a translation from what works for Jakob or Chepngetich, to us mere mortals. Also, things change as you get older; e.g., Joe Friel.

What about Maffetone? As an ex tri-geek, he, low HR training, was to the mid 80s to 90s as 80/20 is today. I still hear people use MAF interchangeably with Z2/LT1.

What about Maffetone? As an ex tri-geek, he, low HR training, was to the mid 80s to 90s as 80/20 is today. I still hear people use MAF interchangeably with Z2/LT1.

As runners should we concern ourselves with body fat percentage in relationship to hormones? Mike at Renaissance Periodization said it’s possible for some people to eventually, over months, have testosterone levels return to normal while under 10% body fat. Do elite runners cut for performances? Should ultramarathon runners maintain a higher weight so when they lose several pounds of fat during a race it wont throw their hormones out of whack from going too low body fat?

Steve, I am a very big fan of your work. Thank you very much for all the sharing knowledge you provide. I'm definitely going to subscribe and get your book. Also, thank you for making videos with out Marcus. He just talks too much. I hated listening to him on your other podcasts. This is better, lol! Keep up the good work

keep up the good work

Excellent overview of different training variables for running shoes in the middle there. Great job breaking down modern training dogma and showing that in fact, there are countless excellent ways to train! We see the same thing all the time in the strength \ hypertrophy space

Great videos Steve. Ive got an interesting question for you that might make a good video. Do you still get the same training benefits (cardiovascular benefit) if you are running intervals/thresholds within your heart rate zones (assuming wearing chest strap for good accuracy) if you are unable to run quicker paces due to fatigue or even due to heat/attitude. I assume you wouldn’t get the same musculoskeletal benefit due to slightly slower paces but would think your LT1 or LT2 (depending on session type) benefits would remain? I’m running around 110 to 140k/week and in the heat a fair bit. I’m going to look at dropping volume so I can attack my sessions more to maximise benefits (currently I’m running paces a bit slower at approx 5sec/k due to heat/fatigue).

Great videos Steve. Ive got an interesting question for you that might make a good video. Do you still get the same training benefits (cardiovascular benefit) if you are running intervals/thresholds within your heart rate zones (assuming wearing chest strap for good accuracy) if you are unable to run quicker paces due to fatigue or even due to heat/attitude. I assume you wouldn’t get the same musculoskeletal benefit due to slightly slower paces but would think your LT1 or LT2 (depending on session type) benefits would remain? I’m running around 110 to 140k/week and in the heat a fair bit. I’m going to look at dropping volume so I can attack my sessions more to maximise benefits (currently I’m running paces a bit slower at approx 5sec/k due to heat/fatigue).

Howdy mr magness, I was wondering what your takes on managing training for different builds looks like. After about 5 years of running I think I have stumbled on the fact that I am best oriented for the 800 specifically, but now that I’m out of HS I really want to train for distances like the marathon and half marathon. What’s your take on trying to orient a base for someone like an 800 runner, because it often feels like when I go through a base phase of about 2-3 months of just slow distance with strides and light tempos and I am still extremely distant from my potential in events but I am worried about doing faster workouts that will diminish aerobic ability later in the season. How do you think I should approach building a base and a good season for longer distances?

Love your videos! Could you suggest me a good book about training that goes into more details about this subject, ideally with a cycling focus. Pleas don't recommend me friel`’s training bible

As a coach whose team primarily practices in the AZ heat I make sure all my athletes run with water. We also have baked in slower paced mileage so that this isn’t an issue. (Water they run with can be used to cool them off as well as drink). On top of that I let my athletes know that many teams at altitude have an advantage over sea level athletes except in our case we use the heat as our altitude. In essence it’s a stressor we use to our advantage mentally building their toughness up. I also stress the fact they should learn to pay attention to their body more so they don’t over heat and to make sure to stay cool and hydrated.

I am very much enjoying your content, thanks! Odd ball question, but why isn’t your book “The Science of Running “ available in the US in Kindle edition? Definitely would purchase. Thanks.