I Explain My Zone-Based Skeleton Running Workouts

[@AndreasKriswanto1989]

It’s funny that I just completed my final long run before taper week on your Marathon training plan and then this video popped up 😃 I switched from distance and pace based training to zone and time based training thanks to your channel, in particular since I committed myself to your Marathon training plan. I never look back since then! You’re spot on about specifity in training. Honestly I was a bit doubtful because the training plan looked a bit “forgiving” and less demanding than my previous plan purchased from different online coach. But as I watch more of your videos and learned the science behind it, I can say that I am fully onboard with it. And as I embarked the training, the progress has been definitely tangible and obvious especially after Week 8. What matters the most is that I felt no niggles or I never got myself injured in the process. Just had my predictive marathon pace last week and it looked like I am gonna cut my Marathon PB by 10 mins even though my training hours were reduced by 15% or so (most likely I overtrained on my previous training cycle 😂).

[@drwilloconnor]

Mate, thank you for such a great review! I’m stoked you've found my info helpful. Can't wait to see what you can do at your race 💪.

[@freeflyesperance3392]

Awesome!

[@drwilloconnor]

Glad you think so!

[@hikerJohn]

I do a lot of grey zone junk training because I have hills that I cannot even WALK up without my HR going above Zone 2 or even 3 sometimes but they are not long hills. Takes me 8 minutes to do it and I'm on a 3hr session with an average HR of 120. Not ideal but I have a hard time calling it "junk". I already have a pretty massive aerobic base as 90% of all my training in below LT1 . . . I now just need to stronger and faster because I can do low HR all day every day.

[@monstereugene]

Yeah you really need some speed 😭

[@RonnyC98]

If intervals Z4/Z5 were time based rather than distance based, would that be better long term as mileage will increase?

[@drwilloconnor]

Yes. The exception is when you're building toward a race with a specific distance. I.e. If you're racing a 10km you need to be running 6-8km hard.

[@coltonmeyers7475]

I am running a marathon in 1 week! I have following your marathon plan on Tp and I feel very ready. My HR has been really dropping though and worried I have been running too slow for my runs. according my zones I’m barely hitting zone 3 on my now “goal pace” for the marathon. Does that mean my zones are wrong? Or I’m not pushing hard enough? Or am I getting way fitter than when I started? Im really struggling to know what pace to go for. All I know is I love your program. I’m fully vested in it and I love the science. It really works.

[@dyii22]

Thanks Dr Will - been waiting for a new vid, watched all of your content in the leadup to Melb Mara next week! Q: This is my first mara and based on my data I think I can run a 3:20 or slightly faster, but I want to pace myself like you’ve outlined in other vids. Do you think it’s better to anchor to the 3:20 or 3:30 pace group at the start?

[@drwilloconnor]

Hard to say without seeing how comfortable you are at 3:20hr pace. I’d suggest starting with the 3:30 group for at least 10km to set yourself up for a good race either way. They'll be running slightly faster than 3:30hr pace (they always do). Melbourne isn't flat, and the hills come late, so you want to be in good shape when you hit them.

[@dyii22]

Thanks mate, love your work