Master The Triphasic Model: Elite Runner Training Explained!

[@darrenmclaughlin4113]

Thank you Andrew. Read your book and instituted your training principles in my last marathon block. 10min PB last weekend aged nearly 51. Thanks again.

[@runelitecoach]

Fantastic! So happy this is working well for you. Keep it up 👍🏼

[@062809]

Outstanding information. I’m a marathoner going to my first ultra. You have motivated me to take my training more seriously. Cheers.

[@runelitecoach]

Amazing 🤩 so glad you enjoyed I’m in ultra Runner myself,

[@shanpervaiz99]

The thing is there is also the concept of durability, with time at a certain pace (ex: marathon pace) your thresholds will come down and at a certain point you will exceed your LT and start fostering an unsustainable amount of fatigue until task failure, sure there definitely is a muscular component, it is crazy to think otherwise in my opinion, but saying that the aerobic system is not a big limiter for the marathon is a stretch, the greater aerobic fitness, the more durable et the less fatigue you accumulate running at a certain speed, it is a combination of many things that causes failure in a marathon. Love your content just wanted to put that out there, obvisously in one short comment i cannot explain the entire physiological underpinnings of what i am trying to say but i am sure you already know them. Cheers

[@xtrwq]

Where is it said that the aerobic system is not a limiting factor? It's kind of implied, that's why we talk about vo2 max and lactate threshold.

[@matriaxpunk]

​@@xtrwq he said the limiting factor in a marathon is the muscular system, not the aerobic system.

[@matriaxpunk]

The thing is that you can't talk about about the physiology of the body as if it was just the combination of isolated systems. Using the same logic, we could say that the muscular system can't be the limiting factor either, because it isn't maxed out when running a marathon since you can run much faster than your marathon pace. Also, what makes your muscles get tired and not be able to contract with the same efficiency anymore is precisely the aerobic system, which is what ensures that blood and oxigen gets to the muscles. The aerobic system is not just getting out of breath. How does he think the muscles work during a long effort? Anything longer than 5 minutes is pretty much aerobic all the way, the muscles getting tired in a long effort is not a sign of lack of strength, is a signs of lack of endurance. This misconception comes from thinking about the body in parts and not as a whole. There's no "muscular system" isolated from the "aerobic system".

[@shanpervaiz99]

@@matriaxpunkyes… that’s why I find it problematic to say that the muscular system is “maxed out “ in a marathon and that that is the primary cause for slowing down, it is much more complex than that. I agree with you

[@matriaxpunk]

@@shanpervaiz99 in the end, if you are going for a PB in any given distance, everything should be "maxed out" for that specific distance and effort. It's like doing a max set of pushups VS doing a 1rm on the bench press. You are maxing out on both, but they require different capacities and different trainings. And yes, if you do a set of max pushups you are maxing out the capacity of your muscles to do high repetitions, but that's different than maxing out your neuromuscular system in absolute terms.

[@smartshan4u]

Very nicely explained the concept. Thanks for sharing. I am training for my first ultramarathon 50k on road which is in mid December this year.

[@rahilarious]

I've read the book. This video was great revision of it. Thank you, coach!!❤

[@runelitecoach]

You're so welcome!

[@CalisthenicsRunning]

Excellent clear explanation & presentation Bro 💯 💪🏼

[@runelitecoach]

Appreciate that. Good to see you here on the channel CalisthenicsRunning

[@barefooted001]

Excellent video. I've not heard this info anywhere else

[@runelitecoach]

Glad it was helpful!

[@twigle3015]

Just fyi, i sent an earlier Message that you had inspired me to change diets. In my previous test I ran 4.8 k in 20 minutes. Today I ran 5.02k in 20 minutes. The only real change was diet. I only managed to run 5k in under 20 once in 2016 in preparation for my first ironman. I was also lighter then. So happy

[@runelitecoach]

That’s amazing! And what I’d expect. Nutritional shifts are the biggest key to your training and racing. By far. Hands down. Nice job!

[@twigle3015]

@@runelitecoach tank you so much for putting Al this great information out.

[@ARFFWorld]

That was great. Thanks for the effort of explaining

[@runelitecoach]

My pleasure! Thanks for the nice comment.

[@vtrunnermudtrail9921]

Thank-you again.. this concept of the triphasic model is totally new to me and is soooooo exciting to me!!. I've already been implementing it in my training. I've added in strides and now in the second phase adding in longer slower then goal half marathon runs and faster 5k effort runs. I have a 5k race at the beginning of November and a sub 2hr half marathon a week or two following(self imposed goal race). Not fully sure though how to focus my efforts though.. last Thursday I did a 10 mile (my medium long run for the week) run with the goal of 9:30-9:50. My other workout earlier in the week was a 5k focused workout doubled. In the am (on race course trail), 1.6 miles worth at between 7:35-8. PM 1.5 miles worth on asphalt.legs like the change of surface. Let me know what you think:)..I'll keep tweaking but I'm already feeling stronger from a couple months of implementing this new model. Feeling good for a 49 year old female runner whose been running consecutively for 9 years:) Happy running!!😊

[@MarcusBiskobing1]

Great video man

[@yaukwankiuyaukwankiu2743]

Interesting idea !

[@chaserwilliams1]

Hope you’re doing alright over there. These unprecedented floods are absolutely awful. I’ve been pouring through your content over the last several days and I can’t seem to find an answer to a question. How slow should your slow miles be during phase 1 / base building? I’m coming back from an injury and just now getting where I can run comfortably again. I’ve historically been a Maffetone follower, and I’ve ran all the way up to 100k distances (all barefoot too!), so I’ve been going based off the Maffetone formula, but I’m curious as to what your suggestions are for the slow base miles are.

[@runelitecoach]

Thanks, yeah, it’s a disaster zone here. I just went the last eight days without water, electricity, basic food, supplies, etc. But I met a new location now. Your easy runs should be subjectively, easy always, in base training and other phases as well. So it depends on how far you’re going, what the terrain is like, what your history is, How much mileage you’re running

[@SubtleForces]

At 50++ my main issue is recovery. I can,t seem to stack on as much as I would want to.I am planning on significantly increasing the cross-training this winter, but this is really just a cop out for not being able to run more miles. After a double day yesterday, I was so spent today, that I am not sure this is a solution either.

[@scottwilliams7395]

Excellent video! That is one of the questions I had from the book: how do we know what percentage of LT or VO2 is being used during a race? Also since LT and VO2 max aren’t the limiting factors for race performance, how does the recommended training method change from what is suggested by Jack Daniel’s Running Formula? I’m not familiar with what training Jack Daniel recommends for training vs the triphasic model.

[@InfiniteQuest86]

Yeah this really works. I've done a few of these cycles over the past year and have significantly improved at all distances. Could I have used something else? Maybe. I've tried some of the other popular ones and got burned out. This lets you train year round with constant improvements. And I've done some ultras and about 30 marathons, so it's not like I'm new to the game.

[@runelitecoach]

Yes! Amazing! That’s the point here that you can train indefinitely and get better and better without injury or burnout or plateau. I have other trainings on how to set up workouts after base so you can peak further if you have the time. Glad it’s working for you InfiniteQuest

[@Bradhartman007]

Hi Andrew, I’m really glad that I found your channel, and got the audiobook. I understand that base training involves slow easy miles and strides / hill sprints. Is there weekly mileage recommendations for each race distances before moving into support phase? I’m struggling to understand the transition from base training to support training. During support training, do you stop doing strides and slow easy miles to make them longer intervals and tempo runs for 6 weeks? In specific training, are you only doing race pace runs for 6 weeks? I’ll admit, I’ve been listening to the audiobook while running so it might already covered in the book 😊

[@runelitecoach]

There isn’t a blanket mileage prescribed for base training for different races. It comes down to your history and how big of a level up you’re going for. As well as how much sleep and good nutrition you’re willing to do. 2 transition from base to Support), you just keep on doing your full amount of strides. Base training in part is to build up your strides gradually so you adapt to them and you don’t get hurt. Then you maintain those throughout Support) training, endurance, quality, and quality. During specific training, you’re doing race pace, run, you’re also doing easy runs and strides. But your workouts are close to Race so that’s 2 to 3 times per week, depending on if you’re doing two workouts in a long run, or one of your workouts with any long run. Everything else is easy and straight. In fact in support training, you have the most variation in hard days versus days, and your days should be the easiest they’ve been your training cycle So glad that you enjoyed the book, please consider leaving a review on Amazon. Thank you.

[@waynejensen5653]

I really enjoyed the video. It makes a lot of sense. I loved the connection of our neuromuscular system to a race cars wheels. I have a marathon race in 7 months on April 26. I’m 56 and will be 57 on race day. My goal is to run it at a sub 4 hour pace. Currently, I am in fair condition and I run several times a week. What time should I get serious to be at my peak without training too hard too soon? Do I just mainly focus on maintaining my fitness by doing easy runs for now mixed in with some light resistance training? I do have your book, but still need to delve into it. 😊

[@scottwilliams7395]

The book says each phase is 6 weeks. Since you are more than 18 months out, I believe the book talks about staying in base phase for longer than 6 weeks since it’s non specific

[@waynejensen5653]

@@scottwilliams7395my race will be during in this upcoming Spring towards the end of April. 😊

[@daviddiazlife]

Thanks! Neuromuscular exercises would live to compare your examples of it compared to what i have learned from working with my cerebral palsy child.

[@runelitecoach]

Hey David. Thank you so much for supporting the channel! Yeah sure send me anything you want to compare about. Email me or DM on instagram. Good to see you back in the comments

[@daviddiazlife]

@@runelitecoach tomorrow will send you an email

[@benlawson3658]

So does this mean if I try increasing distance in my weekly long run, I would only be able to increase it for 6 weeks before I either plateau, burnout, or get injured? Is this true for a beginner vs someone who already has built up a longer distance?

[@runelitecoach]

No, not for your long run. We want to change the systems that were focusing on for workouts every six weeks. But it just means adding a new stimulus. So your long run may get longer, or your long run may now include an endurance quality or a fast quality component to it. And we change that every six weeks.

[@kanishkverma9385]

Can u suggest that should runners do strength training at gym on hard interval running days or on easy running days

[@runelitecoach]

Strength train any time other than before a quality workout, or when you’re acutely tired from a workout. So you can do it after a workout but not directly after, take a break and do it hours later, or one to two days after.

[@factcheckthesehands364]

Bro, you’re in Asheville right? Let us know if you’re OK. Praying for you and everyone affected by Helene 🙏🏻

[@runelitecoach]

Yes I am. First time in a week I’m able to pull up KZbin. Yeah no power, water or cell. Food relief just got here. I’m ok. Thank you 🙏

[@factcheckthesehands364]

@@runelitecoach Praise God! 🙌🏼 I’ll continue to pray and get the message out about the needs in your area. You’ve helped me so much on my running journey and I’m so relieved you’re still with us! God bless you

[@aldobattiato1970]

Hi Andrew, I bought your book and I'm beginnig my training program for a marathon in the next month of april following your principles. But I would like to understand if both support and specific periods must last 6 weeks. Thanks in advance (and thanks for your book!)

[@runelitecoach]

Ideally yes. That’s provided that you have enough time to train. There’s a chart in the book that shows you how many weeks to put in to each phase. If you have extra time but not all in the base. Base is most important by far

[@aldobattiato1970]

@@runelitecoach Thanks Andrew. I'll keep following you

[@blairleishman2368]

There is a belief that if you don't train your V02 Max and your lactate threshold regularly, they will both decline. Your overall fitness will decline. And along with your overall fitness declining, your marathon or other race pace will naturally decline. I believe this is one reason why marathoners feel like they need to regularly work these VO2 Max and threshold paces. Even with some elite marathoners I hear them talking about these paces as "maintaining fitness" or "making sure I have enough fitness". With this model presented in the video where V02 max paces aren't really ever addressed and the lactate threshold paces are only mainly addressed in the second phase, how would you teach and motivate others who feel like these paces need to be touched on at least a little bit in each phase in order to maintain "fitness"?

[@runelitecoach]

I hear you. It’s a belief but not necessarily true, simply because vo2max and LT aren’t the limiters of performance. I have a full breakdown of this in the Run Elite book and also a brief breakdown of it on my free webinar (you can find in description) but also I go in to this pretty well here The VO2 Max Myth That's Holding You Back | Stop This NOW kzbin.info/www/bejne/hYOUYpx9o9Rrgdk

[@ianwarner1429]

My legs get maxed out! At 60 my lungs and heart are willing but my knees and glutes dictate my performance Long runs at pace are gold Long slow hills work too No injuries for years now Variety is key

[@runelitecoach]

Yup. It’s a muscular event. Easy running at higher volume (but very easy) and strides will solve this for you

[@ianwarner1429]

@@runelitecoach I do a lot of hills both slow and fast and it has made me feel much stronger. I just set a PB and only need to shave 10 minutes off to easily BQ. Having only started 5 years ago…it’s good to be injury free and faster Thanks for all if your coaching 💪

[@rahulsavla1960]

Hello Andrew , reading run elite ...want to know that in specific n support when u say easy runs, is it the same pace as in base training . Thanks in advance

[@runelitecoach]

It’s subjectively easy. The pace will depend on how much volume you’re doing, how hard your workout was, the weather, etc. just keep it easy

[@joelngchuyao2286]

11.58 30mile run is crazy for marathon, I think even most elites don't go that long for long runs

[@runelitecoach]

There’s a great story I wrote about in the Run Elite book about Kenny Moore doing 30 mile long runs followed by hard 1k intervals. He was talking with Geoff Galloway before the Olympics. Galloway would always hit the wall at mile 20. He started doing these workouts and from his mouth “never hit the wall again” in the rest of his career. Elites do do these runs

[@joelngchuyao2286]

@@runelitecoach ohh I see. However, is this recommended for average runners like us though? Most of the time 32km is the max right? Especially for first time marathoners, correct me if I am wrong. Thank you.

[@runelitecoach]

Most people try to race a marathon when they can’t run one easy. I mean I think performance isn’t going to be that great if this is the case. So most average runners aren’t in a position where they’re fit enough to “race” a marathon and if that’s the case then yeah just a more conservative run is optimal. If someone is training 35 mikes per week, a 30 mile long run is likely excessive. But the point is that for most distances that aren’t ultras a runner ideally is able to run longer than race distance at an easy pace as a prerequisite to racing the goal distance. Like for a 5k runner, most agree that their long run should be longer than a 5k. And the same can be true for the marathon in a runner who is at a high enough base mileage.

[@joelngchuyao2286]

@@runelitecoach alright, thank you

[@Haitham___ww]

Any recommended marathon plan I could use that applies these principles?

[@runelitecoach]

I wrote an entire book on how to do that, so yes! It’s Run Elite. On Amazon, kindle, and audio. Hard to put a whole plan for you here in the comments but that’s why there’s a full book that breaks down how to build a program for yourself with this model. I also have other videos you’d enjoy like this one that goes much deeper How to Create Breakthrough PRs | The Science of Peaking kzbin.info/www/bejne/h6a6d4mFg6uYg7M

[@Haitham___ww]

@@runelitecoach This is awesome! Just ordered the book on audible and will listen to it during my easy runs! Gonna check out the other video. I have 11 Weeks till my second marathon! And I am hoping to take my 3:29:16 marathon from May of this year to a sub3! Dunno if that's realistic tho

[@AlanRosa-y2b]

Can you explain your assumption that Lance Armstrong's VO2 max was performed on a bike and his VO2 max on a treadmill would be much lower than the world record marathoner's VO2 max measure the same?

[@runelitecoach]

VO2max can be measured in a bike or treadmill. The whole point of what you’re saying is that arguably he’d be less efficient running, which is the point. His efficiency (I.e running economy) would be different but not his vo2max

[@AlanRosa-y2b]

I understand the point you're making, but its been studied that VO2 max is 18% lower on a treadmill versus a bike. Whether that difference is caused by neuromuscular differences/inefficiencies or cardiovascular reasons I don't think has been established.

[@perman07]

I get the model, and this might be the best way to train, but there are only two types of muscle fibers, slow and fast twitch (although there's the two types of fast fibers). There are no marathon muscle fibers. So the justification of the training is basically handwavy nonsense.

[@runelitecoach]

That’s not true there are a whole spectrum of muscle fibers. We just classify them in groups. They exist in a spectrum bro

[@perman07]

​@@runelitecoachI assume you're claiming we can further subdivide these 3 fibers? What parameters further subdivide these? I've tried googling to find further divisions, and all sites I find stop at type I, II-A and II-B and suggest no further subdivisions. Even if so, global actions of whole muscles are as far as I know governed by Hennemann's size principle which says small muscle fibers are required first and larger fibers are recruited after by order of size. Meaning that even if additional subdivisions among fibers that bias different fibers exist, they are recruited according to size, and given that sites explaining both fiber types and Hennemann's size principle say nothing about this spectrum you indicate I'm just skeptical about your claims. It still seems handwavy to me.

[@LightspeedAstronaut]

So in short are you saying we need to run lots of easy miles and lots of strides ?

[@runelitecoach]

For building a base, yes. Combine that with a super clean diet, no drugs, and good sleep and you can PR across the board. You can add workouts as well but not at the expense of a solid base phase. Nearly all of my runners PR in many distances before they even hit their peak race during base training. Then we stack on support and specific and they crush their peak race.

[@VerusAthleta]

All of this sound nice - but: 1. Why do we set up a marathon pace that we are not even able to run? If I can run 3miles at this pace because for me it is zone 4-5, I can call it my marathon pace 2. In the phase of training slightly faster and slower than marathon pace, you talk about being able to handle this training. What exactly do you mean by that/why should someone be not able to handle this - which is ultimately the reason to start at very slow and very fast training? 3. You show that as we fatigue we recruit more FT muscles, where I do agree, but recruiting the slower muscles as we fatigue does not make sense since they are already recruited from the beginning on (when you mean by slow twitch fibers the small motor units that do include mostyl ST fibers/fibers with similar characteristics)? 4. You say that the fibers I train at my marathon pace do not need to be as "strong". How do you define the "marathon fiber" since as we slightly fatigue from the beginning mile till the end, the amount of fibers is likely to change

[@runelitecoach]

1. If you choose to run a certain time in any race you must be fit enough to run that pace of course. If someone wanted to run a 4 min mile, they must train to run at roughly that pace regardless of their fitness. If it’s just way too hard then perhaps they’ve chosen a goal time that’s too fast. Same in the marathon. You must become efficient at the pace you plan to race at 2. Yes the purpose of support training is to get you able to handle the more demanding specific phase of training. If you can’t run 12 miles 10s faster than goal marathon pace, you’re unlikely to be able to run 16-18 miles at marathon pace. Similar on if you’re unable to run 20 miles at 10s slower than marathon goal pace, you’re unlikely to be able to run 16-18 miles at goal marathon pace 3. All fibers begin to fatigue as you advance in a workout or race. You just have ever increasing levels of slow fibers you can go to as you fatigue. They fatigue much more slowly and eventually if you go slow enough you’ll be able to go forever, with much of your fibers fatigued but the most slow twitch able to go and go as long as you have enough fuel 4. I don’t understand this question…

[@VerusAthleta]

​@@runelitecoachRegarding 4. this question is based on what you say in 14:06min. about how "strong" Regarding the support training, I don't understand the reason in the video - why the support training is better than specific marathon training? (Because this kind of intensity is less adaptive?)