Zone 2 Training For Beginners & Advanced Athletes

[@FlorisGierman]

Download my free Low Heart Rate Training Guide and join 11,500+ runners for weekly tips: 👉 extramilest.com/subscribe/

[@ToriTried]

The specific training guidelines of increasing training, but backing off every 4th week was really helpful as someone who runs without a coach/plan. I'll definitely incorporate that into my running. Thanks so much!

[@benedusei479]

1) You are a machine 2) Train consistent but be patient 3) Seriously you are a machine Awesome video boss

[@tumaitis1]

I am old 38 age. I ran easy 7:45 mi/min. How many HR 2 zones? Please let me know 😊🙏

[@shop0holic306]

Wow I can’t believe you can run that pace and hold a camera and talk so easily. I listen to your podcasts whilst walking my dogs and really enjoy your content. Biggest takeaway was waiting a few months before introducing speed work, and to bring it in slowly.

[@samsontule2404]

Top characteristics of top performers Persistence Determination Discipline Love your show brother. I have changed my training mode to low heart training. Thank you for introducing me to it.

[@umermirza3596]

Bruh. This guys doing a PowerPoint presentation in his head running 6 minute miles during a marathon.

[@BudaMac]

LoL legendary

[@bryanandkeesha604]

Unreal. Amazing

[@PsbincCaLCMSMS]

exactly what I was thinking. Legend!

[@2010GT70B2]

bonkers

[@felipenava6178]

💀

[@nikolaiburroughs325]

I don’t think you guys understand how insane this is. Bro ran a sub 3 marathon CASUALLY while having a conversation with us the WHOLE TIME.

[@amblincork]

There are 60 year olds who run sub 3 hour marathons - I even manged a 3.30 martathon at age 53 7 months after doing my first marathon in a time of over 5 hours..A sub 3 hour marathon really isnt insane

[@eurekaflows]

@@amblincork Respectfully old man, stfu and read the room.

[@seanmcgrath1326]

Not to mention holding up a phone to film himself! That must be hard on the arms.

[@bogart7498]

​​@@amblincork okay grandpa. Statistics say that folks who can run a sub-3 hour marathon belongs to the top 2.5% of all runners. So yeah, for average runners, it is insane.

[@pedromelendez9487]

@@amblincorkit is while holding a phone to your face, having a conversation, and explaining everything about zone 2. Your 3:30 is nothing compared to that

[@didoma73]

just a casual sub 3 HR marathon 😪

[@vishvice12]

That too on the track. Legend 😂

[@Kevin.L_]

While making a video no less.

[@PoetWithPace]

And on a dizzy track 😱😱😱

[@mrmedic2012]

How to also talk at this pace 😆

[@thepuckingtontv9963]

Well, just casual consistent 10 years of slow training 😉

[@gjwhite]

I like how you can jog a sub-3 while delivering a lecture on marathon training. Nicely done.

[@CraigalFun]

Crazy 😂

[@Cwiet]

It’s just a big flex from Flo on us ;)

[@BrothBoss]

Isn't that kinda the content of the lecture 😅

[@Rose-ku3iv]

Around a track too! Super boring and monotonous

[@shagbaker377]

I have watched this video multiple times while I am training. Today, I broke 17:00 mile. At 50 and obese. Thanks Floris!

[@markc1844]

Excellent buddy! Congratulations on your achievement , I hope your progress is still going well!

[@goodyeoman4534]

Good on you. But I would not run until you regain a healthy BMI, otherwise the exercise weight is just going to cause injury.

[@cakram6550]

nice

[@Roninalld]

Update?

[@tjleonard8282]

Keep working hard man! Just remember at the end of every workout is another step closer to sleeping and waking up easier, a boost in confidence when you look into the mirror and see your progress, and the next size down in jeans. Not to mention compliments from family and friends.

[@redaskriksciukaitis9199]

My biggest takeaway is that with my 9-5 job, I've found that integrating Zone 2 running during lunch hours has become doable and genuinely invigorating. It's a game-changer to complete a run and still feel energetic, rather than being wiped out and needing a nap. This has turned my midday exercise into a productivity boost rather than a drain. Highly recommend this for anyone trying to balance work and fitness!

[@FlorisGierman]

Totally, I can absolutely relate to this Redas. What a difference in energy levels this can make before, during and after your run. Enjoy your journey. Cheers!

[@MrMars121]

good idea. and when do you eat lunch?

[@lhuce7586]

@@MrMars121 I'm not the OP you're responding to, but I and many other people have computer jobs in our offices/cubicles so we can use our lunch time to go workout and then just eat lunch at our desks, afterwards. Obviously this is highly job dependent and isn't for everyone.

[@butteryflakycrust4864]

@@lhuce7586how about changing clothes or getting sweaty?

[@lucu01]

@@butteryflakycrust4864 in my case lucky to have in our office building a shower in the parking basement

[@ericchevalley]

Let me tell you about low HR while I run a sub 3. So badass 🔥🤜🤛 Great content! What a gem ❤

[@FlorisGierman]

Appreciate you Eric, I always get excited to talk low HR training :)

[@AriAbdya]

Great sharing... thanks Floris❤❤

[@mattschm5486]

Amazing I can probably run a 3:45 marathon right now ( summer in winter probably 3:20-3:30). Thank you for the great advice regarding training

[@punkin314]

Don't worry, I was over here on my couch wheezing for him 😂

[@NoNameArtist89]

Yeah this is so impressive, I agree. I calculated my MAF (146), should my heartrate be below this? Everyone talks about a "zone", but I'm a bit confused, because the result of the formula is just a single number, not a zone.

[@TheMontance]

Stuff of legend - making a sub 3 hour marathon look like a casual walk in the park whilst delivering the most comprehensive, evidence based video on zone 2 training. Amazing!

[@FlorisGierman]

Glad you enjoyed it, cheers!

[@mistazed1170]

Is zone 3 ok? I feel like zone 2 on my garmin watch is too slow

[@ReyChessYT]

Most people just talk about what they preach... while this guy does what he preaches while preaching! Huge respect and inspiration!

[@kahoku451]

I cannot believe he gave this well organized video lecture WHILE RUNNING a marathon, and ON A TRACK the whole time 😭😭😭

[@1dsammie]

In the sun, in smoggy so cal as well

[@nolimit7185]

This is beyond impressive! Sub 3 marathon at low HR and delivering a high quality, concise and top training lecture is simply amazing. For majority, doing a sub 3 is a dream.

[@jhnjauhari96]

It's been 10 months since I discovered this video and started low heart rate training. I was on pace 10mins/km last november, and today i can run 8mins/km on zone 2. Thank you so much!!!

[@ShaneJay-wx7nu]

Hell yeah, that's the stuff 💪

[@FlorisGierman]

great progress, well done!!

[@FreeBirdVince]

Zone 2 pace at 6’ mile is INSANE. Well done sir

[@solarpoweredafricanvegansp178]

8 miles in and 147 heart rate at a 6:42 pace!!! I have faith that I will reach that point! I know that I will, just have to keep putting the work in everyday.

[@KevinK_Music]

you still running regularly bro?

[@stephenlandrum2262]

You still running regularly bro?

[@milanghale719]

you still running regularly bro?

[@java6727]

Good luck. Prediction; It WON'T happen. To run faster you need to put in the work.

[@producermind9030]

You still running bro?

[@hirciocajina2903]

Love it all! I was in the Army for 20 years and now I’m finally learning how to run lol. Biggest takeaway is how Zone 2 training actually prevents injuries. I’m dealing with injuries from overtraining in the wrong zone and I just need to slow down.

[@deucealmighty289]

I was talking to someone recently about this. We were doing the talk/singing test for years and never even knew it. 9/10 no one knew that's what we were doing but it worked

[@CREATED4HISGLORY]

I'm 61 and have been training at a low heart rate for 6 months now. I usually run outdoors but my last run was on a treadmill because it was pouring outside. To my surprise I ran a PB at 7 miles and I could have gone longer, except I needed to pee! I was shocked. Granted, the treadmill was much easier, but still. I loved it! Thanks for all you and your wife do to help us regular folks!

[@Zyrslo]

Next time, increase the incline to 1.5 to recreate the air Resistance to make it a bit realer

[@markc1844]

This is quite possibly the most passive impressive KZbin video I have ever seen. To give an excellent talk about zone 2 training which pretty much covered everything we need to know, whilst completing a under 3 hour Marathon! - quite incredible. I most certainly am not an athlete but have pushed my speeds resulting in injuries and setbacks. So I'm giving this a go for a few Months, I now understand the logic behind it. Thank You for the excellent delivery & information.

[@Jenniek1111]

Thank you Floris! Love your videos. Had my biggest mileage week this week (144km at age 68) and could never have managed this without LHR/Zone2 training. The great thing is I wake up feeling quite fresh each day. Hoping to break my age category record at Gold Coast HM (Australia) in 2 weeks time and then run the marathon the next day - as a starter for Comrades 2024 training. Won my age category at Tokyo Marathon this year and broke the Australian single age category record for 67 years. I have learnt so much from your videos (and Stephen Seiler) over the past few years. Thank you again!❤😊 Best take away? Be guided by HR on your watch and stay in the range you have chosen.

[@dazamad]

Congrats. Did you choose 112 for your hr? Hello fellow aussie

[@Jenniek1111]

@@dazamad No Darren! My LHR training is within 120-133bpm most times when I am on my own. When with a group it may be 133-143 if I can encourage everyone to run slow. Some sessions with a bigger group will end up upper end Z2 140-150 ish.

[@hannahinhealth]

I love the concept of low HR training, especially the emphasis on being humble and not worrying about how running slow looks to other people. Also, I'm so impressed that you delivered all of this info in such an organized manner while running a sub-3 marathon. Bravo!! 👏👏👏

[@deondrawiler3948]

I have watched this about 10 times so far! My favorite video. It’s bad ass that he can be this informative while running a sub 3 marathon. Hardcore GOALS!!!!!

[@maulanamalik90]

You know, I believe this might just be the very first KZbin comment I've written in the past decade of quietly enjoying videos. As someone who's relatively new to running, having started just about a month ago, I have to say, this video is like a treasure trove of valuable information. Big thanks for the motivation and the insightful lessons it provides!

[@kevinbourke6899]

Most underrated running channel on KZbin. Thanks Floris.

[@davylee2219]

Loving this channel and podcast. In 3 months, I’ve gone from 11:27/mi at 145 BPM to 10:05/mi at 140 BPM for 6 mi. Age 40. Biggest takeaway is be content to go slow and ease into speedwork slowly too. Thanks for the awesome content Floris!

[@Ucucjxdjcgxsjxjcjc]

That's damn impressive 👍

[@CL-dh2mf]

Low mileage MAF runner here! Age 38, 15 years of endurance sports. Started with MAF in january, only 2-3 runs a week mainly cause I'm very injury prone. Had issues that you described but finally after 6 months I see those improvements! Maximum volume a week was only 20km, so if you have the same doubts that I had: take your time, it works. Now I can increase the mileage slowly without big problems. Thanks Floris!!!👍🙏🤗

[@shag377]

I have been training low heart rate for about 1.5 months. I was getting close to the end of my training on Friday and decided to do something. I *ran* at 4.1 mph (I am currently on a treadmill) for about 1:30 minutes. At 50 years old and close to 290 lbs, this was a HUGE leap. Meanwhile, I find myself working at about 3.5 mph - where I had to *jog* when I started. Rather than worry about how long it is taking, I look back on where I came from. THAT is a strong motivator. Favorite takeaway: If you feel like running, go for it. (This is what I did on Friday) Knowing this really helped with my self confidence. My 5K race in October is getting closer and closer! You are never too old to start. Thanks, Floris.

[@chasechandler7841]

This has to be one of the best videos on youtube. The information you provided was amazing. What made this video was how you presented the info. Examples of everything with great breakdowns and for you to be doing that while you are effortlessly running a sub 3 is spectacular.

[@aconde10]

My favorite takeaway is changing my watch to show heart rate instead of pace. I think I’ll actually do this to trick the mind into focusing on running relaxed and within the right zone!

[@viscountpalmerston]

I've been watching lots of low heart rate advice guides on KZbin, and can definitely say this is the most comprehensive, insightful one I've seen. Thanks so much, Floris!

[@FlorisGierman]

Glad it was helpful, means a lot to me. Cheers

[@flocav6962]

I started running 3 years ago (at age 38) and without knowing I trained my aerobic base like crazy. On my long runs I never went above 127bpm, my daily miles stayed below 145bpm and when I started intervaltraining I never exceeded 170bpm. In January this year I did a lactate threshold test to really get to know my zones. Without going too much in detail, my heartratezone 1 is everything under 145bpm. In April this year, I was able to run a 3.07h marathon at an average heartrate of 158bpm. So I guess low heart rate training really works and I was doing it without knowing it, and most of all, enjoyed it 😉

[@producermind9030]

This stuff works. I finally can run around 2 hours with my HR not going past 140…! Took me close to a year! Has given me such a high! Really want to keep running now!

[@FlorisGierman]

Great signs, keep doing what you're doing!

[@vanjka39]

Man! Besides praising you for outstanding run and lecture at the same time, i would like to thank you a lot for giving your pace and distance in kilometers! Appreciate it!

[@chrishamann5742]

Favourite takeaway was to stay consistent, forget the ego, and allow enough rest and recovery to to ensure progress! Love your work Floris

[@graemeadakers]

A hugely inspiring video. Wish I'd known about low heart rate training 35 years ago. At 53, I started training this way and experienced the frustrations of having to walk for periods, as well as seeing my performance and VO2 levels reduce on my Garmin watch. However, slowly, things are beginning to turn around. I am running faster at the same heart rate and feeling better and better. I am trusting the process and feeling excited to see where this takes me.

[@ohcrikey9560]

Nobody knew about low heart rate training 35 years ago.

[@IlyaLeifer]

One of the best and most underrated fitness videos I’ve ever seen.

[@chakalaka3960]

Re. Slow times on Strava - you can just title your run "Low HR Jog" or something like that (if you care). Also, consider that if your HR is shown by the app, your followers can see it being lower than usual.

[@paul88824]

Truly a case of “the medium is the message!” You very act of carrying on a detailed discussion while running a sub-3 marathon is the best advertising for low HR training. Kudos and bravo!

[@yetanothername1131]

Great video as usual. I love the idea of low heart rate training, i started enjoying jogging for the first time in my life with this method.

[@normanuribe1087]

Here, trying to run my first marathon in under 4 hrs, and this guy can run with a phone and make a video in under 3 hrs... Congratulations you are in great shape 🤩

[@thomaslinddal7251]

My favorite take away is just the whole concept of low hr training. I haven't been running a few years because I had frequent issues and started cycling instead, but I miss running, so im giving it a go again.

[@hoopxnation]

My takeaway here is that you're a badass and you walk the talk! I found myself gasping for air and I'm just sitting down watching your video.

[@littleleafy]

My biggest lesson is that I am always training in a high hr zone and I definitely want to try to do more low hr training. Seeing you talk and film while running that pace is mind opening

[@sleepyfoby1455]

“Ego is an athlete’s #1 enemy” - didn’t realize how beneficial running slower was until recently..I usually end up speeding up on all my runs & my HR (at least according to my apple watch) runs in the high 160s to low 170s. It’s sometimes hard for me to run slower when I see people passing me, but am trying to improve my running experience!

[@512moho]

Your 24 month progress chart is so impressive. Really showcases how important long term consistency is and to train avoiding injury.

[@luffyduy9227]

Running at zone-2 sub3 marathon and giving lecture on running. Impressive!!!

[@adamdonaldson6201]

Great video! A great book which covers a lot of the science of this training is ‘Training for the Uphill Athlete’, I highly recommend it. My favourite takeaway is the idea of just slowing down, running slowly and getting time on your feet without looking at pace, brings the enjoyment of running back and makes improvement just part of the process.

[@FlorisGierman]

Congrats on winning a pair of shoes @adamdonaldson6201. Your name is also announced in the KZbin description of this video at the bottom. Please email me via my website to claim your prize. Cheers

[@belajordan7533]

teaching while running is so genius! so impressive I’m excited to start zone 2 training

[@joelouden6592]

I hit 150 bpm in only ONE lap of a 1/4-mile track at 6 mph. By a 10-minute mile I'm at 168 - 180+ bpm. How is 147 bpm at a 1:29 half marathon humanly possible?

[@protivationsrtcartel2360]

years of consistency creates the zone 2 clase durring marathon. This is proof that consistency and pace is key. Great vid

[@runmandesigns]

My key take away is just staying consistent with the training. I’ve started the low heart rate training about 6 months ago, mainly after coming across your channel. Such a good feeling seeing my pace quicken while keeping the same heart rate. Thanks for the great content!

[@Maarek2101]

The takeaway would definetly be: Don't rush. Be patient and stick to the plan. The results will come as you progress. Great video, thank you!

[@davidvann242]

My key takeaway was using low heart rate to reduce injury. In the last few years I have found I always end up with some kind of niggle or injury that offsets training and improvement and sets me back. To see the results you get with this method is truly inspiring!

[@Tranzanas]

This post is simply Legendary. Every minute, every tip is a masterclass. Thank you so much for sharing. You are an inspiration. The best post i ever seen.

[@elizabethvelazquez5566]

Favorite takeaway is letting go of ego and don't overdoing your training 💐 plan on improving my sleep and stress too. You are spectacular 🎉🎉

[@neilbredski2752]

favorite quote "stronger, healthier and happier athlete" Great video, thank you for making these

[@brandonvincent8277]

Hi Floris I recently found your channel and been binging all of the podcast episodes. My biggest takeaways overall was check your ego at the door and another quote i heard from someone else was "compliance is the science" and that goes back to what you mention with patience consistency and discipline. My favorite quote from this was walking is training! Before I even attempted MAF training and commited to buying a heart rate monitor or running watch I committed to long regular walks. Thanks for continuing to put out great content and look forward to future podcast episodes

[@alexkhouri2804]

WHAT AN ABSOLUTE LEGEND of KZbin RUNNING. 2nd video I've watched and I'm hooked. Good job brother!

[@edmoody3]

One of your best videos. One of my favorite parts of the video was the graph of your pace over 24 months training. Inspiring.

[@julescomighud7671]

The most informative video I’ve ever seen. And to think you did this while running a sub 3 hour full marathon is mindblowing to me!

[@Cookefan59]

Sir! Thank you so much. I would say this goes into your top ten videos! I felt so motivated watching this morning, I set my own PR distance at a PR pace and all in Zone 2. Last fall when I started this MAF/80/20 style training I was doing 16-18 min miles and couldn’t get past 2.5-3.1 miles keeping my heart rate in zone 2. Today I did 6 miles all under 12 minutes and all in Zone 2. I live at 6200 feet here in Colorado Springs, Colorado. Today was actually hill day, so I had 7 hills fit into the run. The adjusted pace with the hills taken into account was calculated at 12:15/ mile. My goal is 10 min/mile in Zone 2 by the end of 2023. The keto program that I put myself through has also helped greatly as I’ve dropped 22 pounds in 6 months and now comfortably maintain a weight between 215 and 220 pounds at 6’2”. I will be 64 years old this year. I usually compete in triathlons but only have one quick Reverse Sprint under my belt this year. This fall at the end of Tri season, I’m going to really focus on losing more weight and completing a few 10ks and hopefully a 1/2 marathon by the end of 2023. This video today, watching you walk the talk and showing us your beautiful family was just so inspiring and beautiful! I thank you sir! Thank you for all the tremendous amount of care and detail you put into your productions. Thank you for the positive energy that just explodes off of the monitor as I’m watching in complete amazement. Thank you for being honest and direct. You’re one helluva human being man, father and husband. HAPPY FATHERS DAY 2023!

[@unedward6463]

Great video...I watched twice, love your relaxing, simple clear run through, esp your smiles and attitude of gentle encouragements ..talking all the time running a seemingly sub3 marathon..amazing.....kudos (fyi, I am 71yrs and running 8.5mins / km

[@lizthomas1539]

Firstly, it's so impressive that you recorded this while running a sub 3. Amazing. A question about nasal breathing - any tips for someone with a deviated septum, allergies, and a nose that runs like a faucet when I exercise? I've switched to nasal breathing throughout my day but as soon as I exercise and my nose starts running, it's like being waterboarded.

[@StingRey_7]

Just incredible, guy Boston Qualifies on a Tempo Run while giving a presentation on Zone 2. Six months into Zone 2 and my Zone 1 is actually faster then my initial Zone 2 pace and Zone 2 is now faster than my pre-Z2 half marathon pace. My cut my half marathon PR time by 26½ minutes. Thank you Floris!

[@FlorisGierman]

Excellent, well done. Keep enjoying the process. More improvements ahead for you. Cheers

[@elliottmcfadden6261]

I’m in my third year of MAF training with great results so far. For me, the biggest challenge is slowing down when it’s hot. I live in Texas, and for about three months it rarely gets below 78º and very humid, even at dawn. My pace drops 1 1/2 minutes per mile slower, and I have to walk almost any incline to stay under MAF max hr. I speed back up and make year over year gains in the fall, but it’s hard to trust the process when you get slower for that long after you’ve seen cool weather improvements the previous year

[@netpublicus]

Truly inspiring how you do a complex presentation while running sub 3 hour marathon. Amazing.

[@FlorisGierman]

Awww, thanks so much. It was fun recording this one

[@keneticchannel]

He could have said, "eat toothpaste sandwiches every day for a lower HR" and I would have believed him just because of this method of info delivery. 😆

[@Waabajack]

pulled calf muscle knocked me out of running the recent houston half marathon this year. been out for 2 months and finally feeling good to jog again. this video is everything i needed to remind myself in my new era to try and avoid injury its ok to be running 11-12 min miles right now, because i want to get faster eventually while being able to avoid re-injury. keeping this bookmarked and will return when i need reminders.

[@jamesschallock6860]

You are awesome. I've been trying this and have made progress on pacing. It was difficult at first and had to walk several times per mile to keep the heart rate down. I'm training for an ultra and know I have a long way to go but feeling confident. You are right about feeling good after slow running. I did make the mistake of increasing milage to soon and am stepping back some. I already learned this from you but need reminded. It's like financial advice, everyone knows they need to live on a budget but don't. You may have the knowledge but not the discipline. Running is the same. Keep reminding me.

[@coldplayer9403]

11:46 definitely what I needed to hear. I just finished a Z2 workout and I was frustrated that I was basically on the verge of walking just to keep my heart rate down. Happy to know that it’s part of the process, thank you!!

[@dulalipa]

Hearing a lot about Zone 2 training lately and thanks to this video and my recent Zone 2 trainings now I know that always pushing hard doesn't mean improvement.

[@charlie.matzke]

Floris, love the video! I really love the portion where you talk about the talk test, highlighting how important it is to be familiar with how your body feels at different paces rather than choosing to focus exclusively on external metrics such as heart rate, regardless of how helpful they might be. You are inspiring me to put in many miles in zone 2 this summer in preparation for my cross country season in the fall!

[@Qbson3000]

As a begginer your videos motivate me to start running with LHR method! My current weight is 130kg (287 lbs) and running never was easier, now I'm aiming to loose weight and run constantly. My favorite lesson from this video is to compare yourself only to yourself and it is okay to train in my own pace. I'm hoping to keep with running for long time!

[@FlorisGierman]

Great lesson right there! Happy to hear that

[@chardtri8724]

When I am running 4:10/km it does not look like that. It feels really fast and it looks like I’m dying

[@chakalaka3960]

He's Dutch so probably super tall lol

[@leagaillard4926]

😂

[@Dan-kw1be]

Thanks so much for this. I watched this a week into low HR training and those “Am I..” questions were way too relatable

[@Ekuahx]

Casually running 4.10/km for 3 hours.. I can't even do that for 30 minutes 😂

[@whatthefaddy97]

I can’t even do that for 3 minutes

[@VolatilityTradingStrategies]

I'm just blown away! What a video. You packed hours of information into 30 minutes, and ran a sub 3 while doing it? WHAT? I've discovered that 100% of my training is zone 3, about 150 heart rate. I will take your advice and really try to get 4 out of 5 runes in the low 130's... It's going to be hard, I find myself not enjoying it as much if I run slow. But you have convinced me, thank you. Again, this is the greatest running video ever made!

[@FlorisGierman]

Stoked to hear that. Once you become familiar with running at a lower intensity, it switches your perception away from pace to time on your feet. It makes it much easier and leaves frustrations / echo out of it. Enjoy the process, you got this!

[@sterlingsimmons8309]

The new gold standard in low heart rate training. Well done Floris. You are a legend in the making.

[@FlorisGierman]

Appreciate you @sterlingsimmons8309 nice when my body and mind cooperates with my plans haha

[@jonasenerstam3032]

I saw this video a year ago and it was my starting point of zone2 running. Since then i improved my race times and my overall fitness. Thank you Floris!

[@FlorisGierman]

Stoked to hear that Jonas. Keep enjoying the process

[@houdjemond]

The 'What to expect from low heart rate training' really hit home and made me realize that I am not the only one experiencing this. Great takeaway!

[@alisonwilks302]

I have run for 25 years and recently embraced LHR and it has been magical . You arecorrect , ego is the biggest issue xxxxxxxxxxxx

[@markalison2073]

All I can say is Kipchoge move aside. This guys a legend. Seriously holding a GoPro and talking then does a sub 3hr marathon! Unbelievable

[@fpupesh]

my god man if you posted this video 6 months ago i wouldn't need to figure it out on my own :D i literally follow this - breathing through the nose. if i have to open my mouth, i'm going too fast. i set my watch on time and hr only, no pace and i even removed the km announcements. been doing this for the last 3 months and i improved my zone 2 pace from almost walking pace at 8:50 min/k to just under 7 min/k. i'm not obsessed with pace anymore, i'm not posting anything on strava, i'm doing this for myself and i couldn't care less if people are faster or slower than me.

[@jenserikhoverby]

Thank you Floris, here you show me a paradigm shift in inspirational education. Running while educating and speaking. My Level 2 and MAF limit is 121 bpm and I can only walk at this heartrate.

[@theloafy]

Was just browsing around yt for how to get started on zone 2, and not only did the algorithm bless me with a really good video on the subject with genuinely good advice, but my guy running is running at the high school I run for!

[@FlorisGierman]

haha nice how the YT algorithm works sometimes haha. That's a nice high school. Enjoy your Zone 2 training journey. Maybe will see you on the track there some day, if so, please say hi and we'll talk some more Zone 2. Cheers

[@theloafy]

@@FlorisGierman One day m8, the journey has only begun!

[@shag377]

Six months ago, I watched this for the first time. My mile was about 21:30. Five and a half months later, my mile is down to about 17:00. I am inching closer to needing to run to get my hr into zone. Thanks, Floris.

[@FlorisGierman]

excellent, this is just the beginning! Well done, keep going

[@Pwl9771]

Hi Floris. All hail the algorithm for bringing me to you. I've always been fairly active individual, but I've always struggled with making running part of my regular routine, despite it doing wonders for my mental health. I always suspected it, but your video really hammered it home to me that I was pushing way too hard and feeling way too self-conscious about my performance. You've really motivated me to get out of my head and focus on enjoying my runs through zone 2 training. Now I feel like I can finally make running a true part of my life and wellbeing. Thank you!

[@johntomik4632]

Just got a smart watch. I've been running with a 160+ heart rate 😅. I needed this video

[@heyitsmezack7875]

Im 34. Just start my running life 2 month ago. This is by far the best video about MAF training. You list all my problems in this video 😂. Sometimes i feel bored doing MAF. But this video give me courage to be on track. I just reach my first 10k today. Hopefully many more in the future. Great video 🎉❤

[@FlorisGierman]

Very well done on your first 10k today, this is just the beginning Zack. Keep doing what you're doing. Cheers

[@raw-e-fm]

Amazing--and the "icing" on the cake was the ending totally relaxed in the cold plunge like it was a warm bath

[@muhammadrachmadi3112]

Great job. I know what you were doing is not easy even for good runners, giving lesson while doing marathon in sub 3. So impressive and inspirative.

[@abregoja]

Your video is really interesting because: 1. You are sharing insights while doing a marathon training 2. Your physical condition is really strong to manage talking and holding the camera while running. 3. Obvious you a lot of years training and doing it which is good to listen and apply those insights, in my case as an amateur runner. Thanks for the information, keep grinding and inspiring!

[@alkemmetjr5175]

Outstanding video and what an awesome supplement to my 80/20 triathlon Ironman Plan I’m currently executing. I’m 66 yrs old and in my 3rd month of base low heart training and starting to sprinkle in high heart rate sessions. Everything has progressed exactly like you mentioned in your video. Thanks!

[@wowandrss]

What a freaking badass, making a video guide while running a marathon. What the actual hell!?

[@astonward339]

Wow, wow, wow. I can't believe I watched you run a sub 3 while dropping gems. Biggest takeaway was taking into account the outside factors that can impact aerobic progress such as sleep and stress.

[@FlorisGierman]

Everything is connected indeed, sleep and stress play huge roles in our performance. 🙏 🙌

[@Josh-0221]

Thanks for this❤ I love this video and i learn a lot. My favorite qoute is when you say "walking is training" because im a beginner runner. A lot of walking happening in my training and its encouraging to me that walking is as much important as running. Thanks and i hope i win hahha Keep running❤

[@gurjotbains]

I've been running for a while and my fitness had not improved at all but mentally it was tough to accept that I just need to walk and build up my aerobic base slowly. This video amazingly compiles together everything that a beginner really needs to know and does so in such a friendly and digestible manner. Loved your point about ego!

[@FlorisGierman]

Walking is training indeed. Happy to hear that. You got this!

[@zhentingkong8006]

I love your advice ❤ I haven't done any running training for over half a decade, since my high school days. But now after speaking to some of my friends, I'm challenging myself to do a half marathon in the next 45 weeks. I'm feeling really confident 💪

[@Dyu07]

Biggest takeaway - When you realize that you will not be walking or running slow forever! Most people who try MAF are discouraged by the slow run or walking in the first 6 months. They tend to believe that it does not work for them. I began following your channel in 2017 and began my MAF journey at the same time. My first 8-kilometer MAF test took 7 minutes and 35 seconds per km on average. After a month, it reduced to 6 minutes and 19 seconds. Fast forward to 2023, and it's now 5 minutes and 11 seconds per kilometre. It wasn't all improvments every year, as I had regressed slightly or stayed the same owing to my working and social life. The key to MAF, as you mentioned, is consistency, changing up the training runs, and including speed training. I just wanted to say thank you for all of your amazing videos and for introducing me to MAF.

[@maggie0285]

I started getting back into running. I remember feeling so sluggish on the treadmill. Warmer weather came so a few months I've ran outside. One day I decided to run on the treadmill at the same pace. I found I was basically walking. I thought something was wrong with the treadmill so I got on 2 different ones--same thing. I just improved so much. Nothing was wrong. Best feeling ever

[@Mr-SRG]

Two takeaways: 1. Keep easy & recovery easy. Don't let "Strava" wreck your low HR training. 2. Trying Precision Fuel, really like that big 90 pouch! Currently ordering some from The Feed. Thank you!