5x1 Mile Run Workout || Reclaiming Speed

[@samdean580]

Love when Lionel rejects everything he has done to this point and changes his entire philosophy... every 5-6 months

[@TheDomLouis]

I always worry, but this time I think he's heading in the same direction of the top athletes.

[@alfaz1998]

😂

[@TheDomLouis]

That said I think his flip/flop is driven by fear. As in fear of being past his prime. So he freaks out and looks for "fast" results every 6-12 months, rather than consistent results over time, that build on previous consistency over time.

[@haydenapps6075]

Lionel has more “epiphanies” than any athlete in history lol

[@DesertTriDad]

It’s glorious

[@andrewbarnard9492]

Sitting at my desk right now with a HR of 89. Great job Lionel

[@awxuh]

That’s embarrassing, you need to do some cardio big boy

[@leslie7922]

You might wanna go see a doctor

[@JDSA926]

Those after training mini interviews are so valuable. Is like free coaching directly from one of best. Thanks Talbot and Lionel.

[@davidrosenthal5795]

Man you can tell the difference between runners and triathletes a mile away. Very cool that our bodies adjust and adapt to the work. These dudes are huge for runners. Lots more muscles.

[@Nathank1010]

Huge for runners? They are runners 😂

[@davidrosenthal5795]

@@Nathank1010I am talking elite runners and they are very big/muscular for elite distance runners. Which they are not. Amazing athletes.

[@rogerc23]

Agree. And light is fast. @@davidrosenthal5795

[@Daveyboyroy]

Just signed up for my 4th Ironman Lionel and this video reminded me of how much I love watching your training and how pumped up I get from watching! All the best for next season!

[@TheLadc5]

5 x 1 mile all under 4:50 and HR never got above 150 is freakin bananas!!! To hear you say there are better runners than what you're capable of doing is so wild to me.

[@sinancetinkaya]

He has the heart of an elephant and this was not a metaphor. This is why his HR is so low.

[@ponderingfox]

His HR is quite a bit lower than average.

[@freerunspeed2165]

It would be great to put a HR monitor on Kelvin Kiptum in Chicago. You can see it in is reared posture and in the flow of his running that he’s quite comfortable running most of the marathon at sub 2 hour pace.

[@JamesSmith-nq8ns]

If his heart rate is so low, why is he tired? Most runners I know (even the good ones) have lactate threshold ranges in the 160s and 170s. If I ran 5 X 1 mile at 150 bpm I would not be tired at all.... I'm kind of confused. Anyone know?

[@carstenkok4037]

@@JamesSmith-nq8ns It all depends on % of max heart rate, Lionel's max heart rate is around 165-170bpm, so doing five times a mile at roughly 90% of his max heart rate is quite hard. I guess your max heart rate is a lot higher than 165, that's why 150bpm is quite easy for you

[@user-yh9ic2rf6f]

These videos get me out the door to train.

[@seang5476]

Awesome editing, loving the focus on lactate. Lionel is showing he’s highly educated in lactate now

[@ziggee23]

Trevor running with a phone in his hand at 4:48 pace will never not irk me

[@garyott7536]

Your the man I love how you talk to yourself. You know your goals, you know what not to do and you know how to get there. Go get it can’t wait for March. Keep putting the work in (I am as well!) and looking for some big gains. Also your editing is getting better and better. I have only been watching your videos for about a year I think but wow really good job. Very high quality

[@hansmeiners6668]

Great lessons from Lionel . Thanks so much

[@WalletMonkeys]

Been great to watch you transition from just racing to really wanting to win and doing what it takes. I am here for it and support you! Keep hammering!

[@jrdlt134]

It's funny how people sometimes focus too much on the "switching" of strategy. The perception that consistent hard work gives results all the time doesn't translate to reality. There are constant changes in scenery of real life that make us adjust constantly. The reality is he was young & beast at "consistent hard work" in the setting of a untuned, raw, unexplored scientifically sport that was ironman. Although yes mostly driven by fear the constant changes were to be the best. Some athletes luck out and find the right path, MOST don't. That's why we relate so much with his content. All that being said. He is on to something now. 70.3 World Champ if no injuries that's my take.

[@Fuerza_Athlete_Josh]

Never fails to motivate me and teach me something at the same time.

[@ironman140.6]

Finally!

[@joemoya9743]

Nice video. Love the training philosophy regardless whether it would work for most people. The video shows the goal is to find what works for you.

[@andrewmetcalfe9898]

8:41 - what you are saying right here regarding running applies with greater force regarding you swimming. Two points: you have swum at 1:15 / 100 long course metres for 1500M in the the pool before. That is still a relevant benchmark to ‘make the Ditlev Group’. Once a week you should be doing longer reps in a long course pool at that pace. Im not saying ignore technique and feel. Rather - this key session done weekly - will reinforce the gains in technique and feel you are striving for in other swim sessions doing the rest of the week. As for interval times? Start off at 100% recovery time if needed, after you get the sustained speed THAt will soon tumble down to the point were you could do something like 8 x 400M with each rep in under 5 minutes, and leaving on 5:30 for the next rep.

[@V0skAnian]

Ditlev is swimming frontpack now

[@andrewmetcalfe9898]

@@V0skAnian sometimes. Only sometimes. It really depends on what the elite selection chose to do.

[@andrewmetcalfe9898]

6:09 - how about go indoors between April and the end of July for your threshold and max effort stuff; and then … move to Santa Monica for three months + and train with Cam Wurf, Tower 26 and run track at Drake Stadium … you know this makes sense. Bring along Sam and Trevor (they could use a bit of Tower 26 magic as well. Maybe Cam could entice Hayden Wilde to come over for a spell after the olympics to show you all how a real runner runs … 😊

[@emanuelsantos5585]

Great sound in the workout!!!! 🎉🎉

[@GimmeMoeProductions]

Booom!! LS back with a bang! Loved this video!

[@Zooga_Boy]

The Boys are back!!

[@Mattrunning]

The most beautiful stride in triathlon

[@s.g.engineeringltds.g.engineer]

The "Sally Gunnel" ugly af but goes well.

[@gghidini1]

I love to follow the journey , wish you a great season next year …

[@colbyferbrache]

The GOAT RETURNS

[@smjtri]

Lionel is the king of fancy words

[@trikf]

Man, I really wish you were the world champion someday. It’s gonna be the confirmation of hard work !! But please, work o form, not speed! God bless you bro!!

[@michaelli7545]

lionel, focus on your swim brotha. When you are out of water 7 minutes back it doesn’t matter how fast you run 😊

[@saumenbarua1691]

Have you considered indoor tracks or just doing your runs really early in the morning before it heats up?

[@Terrilyn_Austen]

Excellent tuneage!

[@fichufree]

I am watching and I dont understand. On the previous video where you measured your lactate threshold or as you said "True treshold" which is where the inflection point is You said that your treshold is 1.8 milimole which gave 3:17 per km on the treadmill. In this video you said that your True treshold is 4 milimole where the tempo was around 3 double o ;D I am a big fan of you and I demand some explanation haha ;D thats a joke I am Simply curious. of course this isnt hate I love your video, it gives me extra motivation and I am trying to learn something new.

[@troycollett8540]

Really looking forward to 2024

[@danielsbergroed6615]

loving this content

[@_J.F_]

Amazing pace you have to be able to deliver to be at the top of professional triathlon today. And then think about it. There is really only two things you can do, while actually running, to go faster. One is to increase your stride, until you reach the point where you are at the verge of overstriding, and two is to increase the cadence. Seems so simple and yet it can be so unbelievably difficult.

[@ThysWind]

Erin is awesome!

[@maxafc4695]

Lionel is right here in that training in such high heat you are not actually stressing your muscles properly because you are so limited by the heat. It is the same reason when athletes go to altitude, they don't actually train at high altitude, they go down to do their training at around 1000m or lower if they can, then sleep and live at 2000m+.

[@mischi006]

Always impressed by your numbers. But for increasing speed isn‘t a mile to long already? Many pros do 200 400 600 800 m intervals, do you do that, too? And also many pro triathletes do hill repeats between 15 (!) seconds and later in the season several minutes. I learnt a long time ago that variation is the key to training. Do you do the really short stuff as well? - wishing you all the success for next season!

[@y3_38]

Also lift heavy weights in the gym

[@vgnip]

Again we have very smart LS!

[@my_fun_account6298]

Great training session! What's the song at 6:50?

[@billylee5335]

Did you ever find the name?

[@GlowingWalrus]

What a workout awesome

[@sandro3390]

I wonder if you could get along with the AIMP coach legend Chris Hauth. Would be a challenge for both of you 😅 but worth it for sure. Great to see you back on the grind, captured by Talbot, inspiring as always!

[@davidporter2828]

Yeah, that would be an interesting dynamic! I miss those Weekly Word podcasts from Chris.

[@gregoryclarke8715]

Let's go lionel

[@JoalHarding]

Stud muffins😊So inspiring! 🎉All the best- do the proper work- the work works for you! ❤

[@inthemoney8944]

This guy is just a beast

[@dustinmaherfitness]

Very interesting! I am training for an open marathon vs usual IMs. In WI it’s now cold in the mornings and my home gym has access to outside. I have a barn fan on high, I run on tread shirtless. My hands are so cold and numb but I bet the temp in there is in the low 40s. My heart rate has been 5-7 beats lower and my pace is so much faster. I wonder if going to the extreme where you run as much as you can around 35-45 degrees and maximize cooling and minimize sweat. I am still soaked through almost my entire shorts but my socks are socked and I don’t have a steady stream of sweat pouring from my fingers and elbows. Anything colder and I think more clothes would be needed and it would cause higher body temp. Interesting things to play around with. I plan to try this all winter and do a spring marathon.

[@Kostas.powell]

Hey lionel, in some of you other videos ive seen you using the core body sensor for easy runs. What makes you decide to use it sometimes while other times you dont, and what sort of data do you use it for?

[@RyneKing]

The evolution of Lionel Sanders. The rise of the Phoenix.

[@andrewgale3351]

This guy is an absolute beast and way more fit than I’ve ever been! That being said running form needs some work!

[@hubs5013]

Last Video you said it's good to run on the woodway because it's harder, but at the same time it's not good to run in the heat where it's harder? Why is that

[@antflynn7]

ROONIN - OUR WXRLD

[@dyldal]

that running stride tho...

[@ironmantooltime]

Man that speed quote needs to be on a short boiiiiiiiiii 🤘🤘🤘🤘🤘🤘🤘 9:04

[@mikecappelli6322]

Heart-rate in 130s and 140s during a sub 5 min mile is just madness.

[@manybarz5959]

Don't forget that we don't have the same HR max.

[@stefanburger07]

​@@manybarz5959exactly

[@DesertTriDad]

I would guess he has a very large stroke volume, cardiac output is relative

[@ejquezad]

Heart rates are personal, you can't compare yours with someone else's.

[@y3_38]

Maybe he has 165 max

[@marcoferraris6451]

Good job

[@cikguyanto2646]

Did ur leg have problem bro? Ur running form show ur having some problem

[@cikguyanto2646]

Impressive hr ... 146 with 4.5pace.. huhu.. if im in that pace ...my hr will go until 170...😂

[@proximityroars5149]

Let’s go another video

[@rutar11]

Is it just me or did Lionels running form improve? Looks much smoother to me

[@andreaswolff2010]

In Europe we use Minuten / km

[@speedypablo5530]

use pace charts or learn to convert...from a fellow european

[@mvschooten]

What's your balance of aerobe vs. anaerobe training volume?

[@Thaddeus_Howe]

Obviously I don't have a window into what goes on in your or Erin's lives behind the scenes, but wouldn't it make a lot of sense to purchase/rent a second home in a cooler climate (like Colorado, Canada, or even just northern AZ) and spend your summer there while staying in Tucson for the winter?

[@damonstrembiski2409]

If you’re still in Canada how would you suggest running with our beautiful weather

[@sinancetinkaya]

Honestly Lionel's running form is the most uncomfortable one I've ever seen. But it works for him :)

[@geoffbadger9597]

Nice starting point. Should be flying in March. Just an observation that your form looks smoother to me. Not sure if it's because of the speed. Now don't get too excited, it's still not quite as fluid as T Foley's. Haha

[@heyrudi1982]

Speed is ok.... And what is with your endurance🤔🤔 Lionels problem for Ironman is the Endurance☝️

[@TriDaddy]

Hey Lionel, trying to correct my run form a little... @3:01 Ilook at your gate and see pieces of my own form that in your gait. kinda a "sitting" position where we are folded at the waist. Is this because our glutes aren't activated? I'm sure I have tight muscles. Anything you are doing to improve that I can also add to my workouts?

[@bobdown5520]

Unless you are paralyzed your glutes are activated. If anything with Lionel he has some imbalance between left and right but it could be joint mobility, LLD, fascial tightness or a neurological issue. The fact the issue has been present for as long as I have seen Lionel competing let's assume it is a joint/LLD issue but he is rarely injured so his body has adapted and found a way

[@Domingjm2]

It feels like he's finally beginning to train similarly to '16, '17 again.

[@markmcfadden7428]

Good vid Lionel. I always enjoy your training vids. How are you liking training with partners, like Trevor? I assume they young guns are pushing you and helping you to get to the next level.

[@duarteordonhaspais]

Whats the music at the video?

[@jakubsokolowski9283]

Min/km on screen would be nice :) Thanks

[@cestjoel]

what shoe laces are those?

[@ahhabee5308]

What do you say about those who do altitude training? They surely are running a threshold efforts, but not threshold paces. Those with primarily altitude training still see success with needed speed on race day (maybe this is more applicable to professional runners than tri-athletes). Does this in any way go against the thought of exertion versus actual pacing, etc...?

[@fcm95]

Does anyone know the song they are playing in the videos at 6.20

[@billylee5335]

Anybody know the name of the track @ 6:05???

[@jirvingracing]

Back to back . Phone song

[@johnk8475]

4:49 pace..with an HR of 136????

[@Naah732]

Lionel on 88% recovery should be flying

[@troycollett8540]

Who else has subscribed to Trevor’s channel

[@genegabriel4499]

Metaspeed for training?

[@paulwall5706]

🏃‍♂️Forest 🏃‍♂️😂😅😆🤣

[@1jeds]

Back to the basement! NO F**KING LIMITS

[@fritsgerms3565]

Eventually, all aging athletes run into the injury-training conundrum. Sebi voiced it best. I wonder when Lionel will run into it.

[@danielgibson654]

Does lionel have a coach atm?

[@oatjunggg]

I hope he is also working on reclaiming the swim

[@MMichiganSalveRegina]

I think about that 3x5k @ 15-flat comment a lot

[@almaguapa-sailboatliveaboa440]

LS's HR is surprisingly low for this type of run series. I would be 170-175. Indeed, recovery from training under heat over several weeks is somewhat a negative slope onward. Seems like body's not keeping up despite all recovery technics or therapies. And I find for Caucasians mostly. Darker skinned genetics seem to recover better.

[@paula_findlay]

Watching this while eating 5 cookies 🫣

[@joshhutton.]

Let’sgooo

[@seanvonlost]

Into the basement I go 😂

[@glenn8168]

Incredible,ALL these training theories..and next season EVERYTHING was wrong...

[@neilianparker6487]

Come over to the UK Lionel you will never need to worry about it being too hot……😂

[@Bockeylife]

Lfg 💙💙💙

[@LoranMaes]

I feel like his form looks better during the workout. Is it just me?

[@Trainingwithashton]

2 5k’s in sub 15 seriously? 😂

[@dynamiclifestyle6209]

more swimming dude

[@sixfeatsmall05]

“Anyone who tells you to build the system first…it’s illogical”. Seems like Lionel sees how the competition trains after they’ve put years in of building their systems and goes “oh I’ll just jump in here”. Guys a head case. And that he’s trying to coach young guys now but has never been able to stick with a coach is ridiculous. Do as I say not as I do I guess

[@rylanrussell9595]

Lol and what the fuck have you acheived?

[@straightthru_guy]

450 miles your pros hahahahhahHahahhahahahahhzhz I run that on the daily boyy

[@gergalvin2134]

Just pick a bloody direction pick a bloody plan and stick to it.used to love the videos but now your just babbling and losing ground with all the changes

[@khaubensak]

You must be new here lol

[@o.berlin1967]

Boring

[@rylanrussell9595]

This must have been filmed before Trevor ditched him. That's really too bad, I thought Trevor had a lot of potential and really enjoyed watching these two together.

[@patrickw.6016]

What happened? I didn't know that Trevor left him

[@sixfeatsmall05]

Lionel probably wanted to change philosophies again and Trevor finally realized that no other pro changes their systems every 6 weeks

[@rylanrussell9595]

@@patrickw.6016 No idea. He posted a photo with him and his new coach on Instagram the other day, made no mention of why the switch was made.

[@Gws525]

Another Lionel video, another epiphany. Just laughable at this point. Also, back on lactate after saying it was stupid a few videos back lol.