High-Intensity Interval Training for Runners. Unlocking Massive Gains

[@AranErlich]

That Myoglobin efficiency, and the Neuromuscular improvement blown my mind, thank you 🙏

[@drwilloconnor]

You're welcome. Thanks for watching 🤙

[@mattheworr7059]

Who knew sprinting boosts your marathons Gonna try this week, already ran all other interval combos And I’m actually much better as a sprinter than distance runner! Good to add some fun in the mix

[@InfiniteQuest86]

This is awesome! I'm definitely going to add this in when I start base training next month.

[@drwilloconnor]

Glad you like it! Don't go to hard out the gate.

[@LukeAClynes]

My new favourite youtube running channel... everything you say makes a LOT of sense!!!

[@drwilloconnor]

🤜🤛 Thanks man. Appreciate your comments here and on my other videos ❤️

[@sldorse42]

Love all of these videos!!! Super helpful for my marathon training

[@drwilloconnor]

Thanks Steve!

[@61651092]

Studies show, that a normal active human does not express type x fibers. We have the genes, but they are strangely enough being suppressed by exercise on a epigenetic level.

[@cristobal.palmero4919]

I do 4x4 intervals. Aim for 8 minutes of zone 5 time

[@Shevock]

Good information.

[@ant4909]

Very interesting take as am someone whose quite injury prone to the faster work. Currently a 21 min 5k runner and working towards a marathon, would this work as 13 x 30s on 15s off, 3 sets with half a mile float in between each set. Warm up an cool down accumulating to about 8 miles. Great channel 👍

[@jfleming6002]

What is your opinion on Roger Bannister’s style of training for when he ran the first sun 4 min mile? I saw in an interview he’d run much much less than other runners, choosing to run ‘very hard’, using intervals. I don’t think he really ran over 30 mins. I read that he used things like 10x400 focusing on speeding them up over time. I found it remarkable due to virtually no easy running. Great video as always.

[@drwilloconnor]

I remember reading that “training” was kind of frowned upon because Olympic sports were meant to be fully amateur back in the day. Anyway, when you're looking at a 4min effort, there's almost no steady-state component, so it's all about natural VO2max and anaerobic work capacity. Roger would have had a naturally high VO2max, so all he needed to do was train to maximise his anaerobic reserve along with his VO2max speed. The volume component of training is more helpful in lifting aerobic capacity and increasing the % of VO2max you can run at without accumulating lactate (Kipchoge is 92.5%). None of that mattered for Rogers’ 4min effort. But that's not to say it wouldn't have helped him, it's just how he would have been able to run a sub4 off 3-4 runs/wk.

[@comporellon]

I've watched a few of your videos and I honestly don't know what is the target audience. Too much sports science jargon like "pathways", lack of scope and gradual knowledge building that are essential for a lay (I hate the term) audience. I have a PhD in Computer Science and I can't figure out what is the main message just by watching once or twice through the video. I hope this is received as honest feedback for further improvement; there seem to be nuggets of gold here but they are lost in the details.

[@drwilloconnor]

Thanks for the feedback. I appreciate you watching some of my content, too. I don't believe I'm here to gradually build a layperson's knowledge. I'm here for the people looking for advanced knowledge that isn't readily available from your standard semi-scientific channel.

[@koboikoboikoboi]

What would be the rest between bout?

[@drwilloconnor]

Typically 1:1 work to rest ratio up to about 2min, then you would go 1:1.5 work to rest ratio.