The "80-20" Rule in Running Training: Balancing Higher Intensity with Volume!

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[@user-mz3gx6zi2x]

this training talk was 100% quality. Don't forget to take some easy talks too

[@azteacher26]

20% of the talk provided 100% of the quality.

[@Thundercats-HOOOOO]

This legit made me laugh out loud.

[@psyso-cleanedits8953]

Best comment I have ever read

[@giovannasculli5073]

I bought a book on the 80%-20 % training running method! I've started to train following the method and I confess that it's working. I go for long run at a very law pace without any kind of tiredness after. The days of training at high intensity workout are better in quality of performance.

[@zeauxx8351]

@@diegomaicu un grupo en face? I’m Mexican so I can understand a little lol

[@diegomaicu]

80/20 Running ITA. It is a private group so you have to request membership

[@scottsmith536]

Great stuff. I have been a track coach for many years and teach this to my high schoolers. Just went on a run with some newbies (but oldies) this morning. Told me they went hard 5 days a week. Its amazing how many people still think 'no pain, no gain' is the only way to go. Keep up the good work!

[@elijahsargent6778]

Greatest training talk yet! Exactly what I needed to hear! Been going way too hard in my training for years now and always end up injured and burnout.

[@rachelblinn5790]

I am obsessed with running and I absolutely love and appreciate your dedication to this amazing sport.

[@reesejones1302]

Amen!

[@Baby75xx]

Great video Sage , I follow the 80/20 rule and love it it also keeps me injury free as I hurt my achilles in 2018 it took most of a year to get back to where I was and now I am finally improving 😊

[@mmj1342]

Great video, thanks! I got injured last year (over 40yo) with plantar fasciitis after too many tempo and interval days/week, and now after recovering, I'm slowly trying to increase my mileage with easy runs. These videos really motivate me to keep building my base slowly and not rushing into HIT or long runs too quickly! Running is one of the only things keeping me sane during this pandemic and surreal era. Also appreciate how much Sage is replying to the comments here! Makes me wonder if Sage had to cut back on training while self-quarantining. Stay healthy and safe everyone!

[@CSRunner7]

Love this video. I’m really reading up on everything 80/20 and trying to implement so this very useful.

[@jpmcdonald4921]

I was super soaked to have a new video to watch as I enjoyed my coffee this Saturday morning. As always, thanks for sharing!

[@Irishirich]

Does Sage get you really wet? Understandable really, he is a hottie.

[@saccerzd]

@@Irishirich Haha, "soaked" instead of "stoked" made me laugh as well! :)

[@richf9608]

Happy to see your channel gain in popularity

[@closmasmas9080]

I started following your aerobic base plan and it’s working great coming off the closing of track season

[@richardnewman8678]

Great videos.I've been running badly for years and have started taking it more seriously these past few months.I cross train with road biking and mountain biking...All helping to build that aerobic base.Great advice and all makes sense 👌

[@maxwright4387]

really liked this one. been enjoying your videos. you're a very inspiring person, thanks for doing what you do and keep up the awesome work

[@gpo3081]

Great info! Something I think about often. But it's so hard to go slow! But so important.

[@AirbusUnited]

This helped my training! Thank you soo much!

[@antonykimotho7996]

Great stuff coach. You put thought and research in your content. Much appreciated!

[@chrishollyryan]

Dude - this is really good information!

[@nancyreyna3315]

I ❤️ 🏃🏼‍♀️!!! This geometrically was 👌🏼 The 80/20 rule can be applied to other things too like you mentioned earlier. 🌿👌🏼❤️Thanks 🙏🏼

[@Vo2maxProductions]

glad you liked it!

[@rochet75]

Learned a lot, Thank you!

[@sbsb4995]

Great episode

[@CoWsGoNeighh]

Really needed to see this video, thanks Sage. My training block to improve my 1.5 mile time for the Navy these last 7 weeks been consisting of 400, 800 repeats, and 5:00 repeat military runs. As of right now, I'm getting tired and injured. I have a couple months left till I ship, so I'll start back into base training beforehand. Thanks.

[@wally139]

In the military my 1.5 mile time was 10:24 (I was a slow runner) and after 8 weeks it's 9:40 The training was mostly high intensity, most runs were 8 to 11km on a very hilly road, a lot of rucks between 90 minutes and 6 hours with 20kg to 60kg backpacks on very hilly terrain

[@LOGNAG72]

Good inspiration right before an easy mileage day

[@AbleHammer]

That was good. You have a good mic. I can hear someone cleaning up or cooking. 🤣. I’m guessing Sandy. :). I have the Hoka Gaviota 2s. So far I like them. I need to start building my 80% running foundation again. Took a break for awhile. I have to be careful I’m 60 now. I can’t believe that. I did climb Pikes Peak a couple years ago. 👍 so I recognized your footage. Stay safe you guys!

[@Vo2maxProductions]

hey great to hear and keep it up! Yes, Pikes Peak Mountain is a classic...glad you made it up there! Stay healthy and safe and thanks again. (And yes that was Sandi cooking...I made dinner the night before though!).

[@AbleHammer]

@@Vo2maxProductions Haha, Nice! Cooking is very therapeutic for the soul. :)

[@richarddobedoe6616]

Thank you - great summary.

[@Texan_29]

Wow you explained it really well thanks for the video

[@rinotz7]

Great talk, thank you!

[@ormjo940]

Super helpful, thank you

[@zacsborntorunrunningadvent3441]

Great video Sage ! I think 80/20 or 85/15 is a great principal to use those intensity % . Cheers from Australia, fellow Plant powered Runner :D

[@swaggermcyoloftw6663]

woow i needed this video :0 was always running right at threshold for entire time never doing anything higher or lower in intensity....

[@roustabout4fun]

I remember this...but need to apply it and so happy to....see it again. sure...makes sense 80/20. 20 % of V affects 80% of all. Hope you -Sandy and family r doing well!

[@rych7852]

Great video, unlike a lot of the videos on the subject its concise and easy to follow. Ive decided to go 80/20 for my next marathon, and just starting by base work. (6 months away) I have to do something different as all my previous marathons I've gotten to 30/35k or so and blown up. (like many people do) So as an experiment, its been interesting so far.

[@natalienat7894]

Great video and so true 👍! I’m a cyclist and really want to get into running more, shall I start slow , aerobic only, do you think the endurance base I’ve got from cycling will be easily transferred into running endurance? Thank you, it’s always great pleasure watching your vlogs 🙂👌

[@dominicvadala6202]

awesome video, What app or website are you using to track your miles in this video? By the way I am half way 7 weeks into your 50 mile training plan and loving it, keep up the good info.

[@nadavshay3016]

I love your videos

[@ACosmonaut]

Sage, do you still train in 9/10-day "weekly" blocks or have you switched to regular 7-day, like you reviewed in this vid?

[@gokiwi2642]

Thanks Sage excellent video, what’s your next race after the lockdown that is, ?

[@swamymonish]

Awesome video!! Thank you :) Was hoping to get a link to that disgram at 3:53

[@davedaversa7427]

Hi Sage, it would be helpful to get some clarification on how you define "quality" miles. You seemed to base 'quality' on intensity level. I have tended to base 'quality' miles more on my biomechanics, e.g.posture, alignment, etc. In the context of training, can aerobic miles be quality miles? Thanks for these great videos.

[@jonathanasdell4539]

So if I'm restarting running (used to a lot more, but haven't in about 8 or 9 months), I should focus on all aerobic, conversational pace training first? Need to get in shape so I can get a good 2 mile for the ACFT

[@johnjames9303]

This literally convinced me (plus a little bit of Matt Fitzgerald) to try 80/20 running. I run 40 miles a week with a 5k test and an interval workout every week. I loved the thoroughness of the video. Do you have any thoughts on how to properly use a moderate pace workout?

[@jtobiassmith]

Enjoy your channel! You earned another subscriber. Could you please explain how to treat these heart rate zones? Are we treating the zones as a ceiling or relative to the average HR over the course of a workout? Despite a fixed working pace on easy runs on very flat routes, my heart rate trends up over the duration of the workout. I may start around 120 and finish at 150, but the average is 135. 220-35 years = estimated max HR of 185 (I haven't tested my true max HR yet). Am I violating the easy HR zone principles by allowing my HR to rise above the 75% of HR max value (139 based on above numbers)? Or am I still operating within the easy zone because the average is below 75% of HR max?

[@pedroamaro9904]

Hey Sage thanks for another great video. Where I live I have lots of hills around, normally when I train it’s difficult to keep my HR below 75% max on hills. How do you manage your HR and pace on hills and downhills?

[@brendanmcgeown7043]

Walk

[@bettapackalunch548]

Ran a 17:37 5k with no speed work and only 1 month of consistent training 3 months ago off 35 miles a week... I ve now built up to 50-55 miles a week with tempos/ sprinkles of speed.. Can't wait to see what I run in 3 weeks

[@arethebear3867]

Hi Sage! Thanks for an interesting video! I was just wondering, how do you determine whether you should add volume or intensity? Let's say I'm running 100k per week, the race is a marathon, should I add distance or speed/intensity? Thanks again :)

[@Vo2maxProductions]

you could add both (but generally one at a time). Marathon focused workouts would be to look at adding some Quality speed during the Long Run for example. Or something longer like 3km or even 5km repeats at 10km -half marathon pace (i.e. 2 x 5km or 4 x 3km). On the speedier side you may even drop down to 1km repeats or even 800m repeats (8 x 800m, or 6 x 1km for example...closer to 5km pace). Depends on your running mileage history, how many weeks at 100k and what your marathon time goals are though, Stay healthy!

[@EdwardVarner]

Your heart rate chart at 13:13 is IMPRESSIVE!

[@georgert]

Way back in the day I was able to run a 36 min 10K and a 3.20 marathon. After a number of years away from running I'm starting to get back into it. I'm definitely in beginner runner mode and running every other day starting with 2-3 mile road routes over slightly rolling terrain, and hope to get out to 10K distances within the next couple of months. They've all basically been slogs and I'm pretty knackered at the end. My question is at what point should I feel like I can or should differentiate between shorter distances at a quicker pace, and more comfortable longer distance runs versus what I'm feeling now, which is one speed fits all?

[@judeobrian8856]

Arthur Lydiard yep he worked it out.

[@lancastergerard]

Sandy, keep it down in there. Sheesh🤫

[@ricodelavega4511]

sage, great video. You ever hang out with James Seth Demoor? Arent both of you in Boulder?

[@Vo2maxProductions]

I've raced him at the Speedgoat 50km before (And saw him filming me at the Pikes Peak marathon). I believe he lives somewhere in Denver which is about a 40-60-min drive from Boulder (depending on traffic and where in Denver you are going!).

[@jesperkristjansen5846]

Great video. I just started running again, and I have been gunning it 2-3 times a week. I check all the boxes you mention. I am getting in shape fast, but my body is hating me for it. I think I have to slow down the pace a bit, and rune more slow kilometers. What do you think a weekly volume should be for a 5k runner. right now I am at 40 km a week, give and take. A slow 10k, a slow 12 k, a threshold 10k at 80-85% HHR, and 5X1000 meter VO"MAX intervals. I just started following your channel, great content. A+

[@zeauxx8351]

50km would be good for a 5k but you’re probably way over that now

[@zacsborntorunrunningadvent3441]

For 5k doing more than 50k will help...throw in an extra 1k w/up & 1k cruise finish each run will add 10k to the wk and help with aerobic %. What is your 5k pace?

[@steppmayes8020]

If I'm training for primarily shorter distances (mainly the 800m and 1600m), should this ratio be shifted significantly toward interval training? I have been doing 2 interval workouts (e.g. 6x400 + 3x200 or 3x800 + 4x100) for each volume workout (3-4 mile at medium difficulty), but now I am concerned about injury or burn out.

[@mirser4912]

AD would recommend doing 2 long runs (LSD) to tired athletes (e.g., those touring around the world or going from one event to the next) to help them reestablish/renew their cardio base - supposedly it works…

[@matthewbriggs2805]

So I was training for London about 3 weeks ago and I decided to do a mock marathon a week ago as London was cancelled; my mileage has dropped quite a bit since. How long does it take for me to lose this fitness I've gained, bearing in mind I'm 19 so I would like to say relatively youngish..

[@stephenmichaelevans6381]

Maybe I missed it, but where can I download the Intensity Chart mentioned near the beginning? Thànks.

[@ricmiller8742]

How do you feel about Bob Larsen's theory about running a much greater % at long distances hard? That's the edge in Futterman's 'Running on the Edge'

[@Jaythejet98]

I am curious to know what you think the ideal training pace would be for someone who fights boxing / mma.

[@mr.chinaski2613]

What do u think about running 800 meters with casusal normal pace and then 200 meters with kinda sprinting or high valume and then repeat it for about 8 km in general? I doing now something like that with time variations like 1 minute slower pace and half minute sprinting, but need to recalculate it for Pareto schedules

[@whydoyouneedmyname6508]

I failed a recent vo2max test minimum for a fire fighter job. The trainer recommended I train 6 days a week and switching between easy aerobic training, staying roughly below 145bpm for 30-45 mins a day and high intensity interval training 4x4x4 at 90-95% heart rate so for me like 170-180bpm. Honestly I thought this would be to much for me, but I'm making crazzy fast improvement. I love it. I go to the gym alot and the strength portion of the physical is easy, just need to improve my vo2max. They said I only failed by 1 point... I'm 6'1" and 210 pounds, so a little heavy for super long distance running. Should I do this for like a couple months and then trickle off to 80/20? Keep in mind I'm a new runner and feel like I'm a Newby that has alot of easy room to make quick gains in running before I tapper off.

[@suesimmons926]

What if I ran 50 minutes every day with the middle ten minutes at race pace but the rest at easy conversational pace? Would that work?

[@jaybo197306]

Ok. I've changed my Garmin zones to match your intensity spectrum. My zone 2 was too slow at 70% of maximum HR. It was coming up at 120bpm

[@citizenphaid]

Isn’t the Pareto principle getting 80% of the gain from 20% of the work you’d put in to get 100% of the gains.

[@19Kamau79]

I'm slow and started distance running just before turning 40years. It was few days before my 44:23 10K PB when I had aerobic base workout as 8km on 5:56/km flat pace. My average bpm for each split. 1km 116bpm 2km 120bpm 3km 124bpm 4km 125bpm 5km 128bpm 6km 127bpm 7km 126bpm 8km 129bpm Is it usual heart rate is climbing on flat pace? or sign of poor aerobic base?

[@craig2679]

That is normal.

[@LalzJeNeSuis]

Things to remember : "if you do less than 30 miles/week (50km) it's easier to hit 30%+ ""quality workout"" BUT you better do 40 miles (65km) with less intensity" and don't do more than 2-3 of these workouts.

[@roveirdatu3851]

How long is the this training and when can you start doing the 20% part?

[@lxrknessxv8841]

Is this a good training plan?: I have 4 months until cross country if we have it and Im not sure if this is what I should be doing. Im more of a beginner (im a freshman in high school) too and my mile pr is 5:05 and 5k pr last cross country season was 18:19 Monday: 3 mile progression run 7:30 to 6:30 pace Tuesday:Easy 5 miles ( My semi long run) Wednesday:easy 3 miles and strength training Thursday: 4 mile tempo run @ 6:30 pace Friday: Rest or Cross Training and Strength Training Saturday: 7 mile long run Sunday: easy 3 miles and strength training I will keep increasing mileage slowly but im not sure whether to cut the intensity down or build it up knowing I have 4 months until cross country. And which runs specifically should I increase mileage on?

[@Manuel-pd9kf]

Considering your mile pr, your mileage is a bit low, especially since it's early in training

[@Vo2maxProductions]

hey congrats those are great times as a freshman! Your goal should be to stay healthy first. That's a pretty solid schedule, but I'd make sure you don't worry too much about exactly how fast the "Tempo"or the Progression Run goes. Whether or not it is 6:30 or 6:45 pace really doesn't matter early season (and it would be better to do things on the "Easier" side). You have plenty of time and can let early season races get you in peak fitness later on. I'd generally build up some of those 3-mile runs to being 4-5 mile runs eventually...and then push up the 5-mile "semi long run" to at least 6-miles. Just be careful not to get hurt and to build up slowly! Keep your easy days easy and don't worry about the pace so much! You could be hitting 30-35 miles a week (eventually). The other key thing is I don't follow the exact 7-day schedule week after week after week. For example if you wanted to run 3-4 miles more each week you could take out the progression run and instead just go "Easy and longer". Or you could make your Long Run 8 miles with 4-6 x 100m strides in the middle. Just stay healthy and good luck!

[@saucy2099]

What are you prs now

[@topoderbadimare9791]

How should i considero run at medium pace?

[@ChristianKauffman]

If my HR spikes close to 80% of max HR even at easy conversational pace, would you recommend going off feel rather than HR?

[@austinwhisler5938]

Christian Kauffman probably recommend testing what your max HR is! Regards

[@janerikkvalheim6438]

Do you use a hearth rate monitoring belt or just a clock (wrist) HR monitoring? I see spikes too when not using a belt (chest) monitor.

[@BurgerTrackClub]

Some days your HR can just be high. If the legs feel good and you're at a conversational pace just let it be a little high. That just my take on that, effort is important than HR sometimes.

[@lcberchtold1208]

If you don't have the base mileage in your heart rate tops out before your breathing does. That's at least what I experienced it like.

[@Zleri]

@@lcberchtold1208 how did you build heart rate mileage, Just over time or?

[@ruiazevedo6930]

I typically run my weekly long runs at an easy pace. Do these count to the 80%?

[@jensrasmussen4052]

yes

[@dominikschrott7412]

My pace at 70-75%HRFmax is getting slower and slower. I follow strictly the 80/20 rule; my resting heart rate is normal and not increasing. But in comparison to april 2019, I'm 1min per km slower in the aerobic heart rare zone. What am I doing wrong?

[@whydoyouneedmyname6508]

In order to increase speed you need intervals... and the faster you want to go the more often you need HIT intervals... I get what this guy is saying, but to push you body to get strong and faster there is always risk with injuries. If your worried about burn out then take 1 or 2 days off every once in awhile.

[@gtom84]

Do you only count for those "20%" the time/distance with HR over LTHR? That would put high aerobic (tempo, zone 3, ...) runs into easy basket where only truly easy pace runs should end up.

[@Vo2maxProductions]

Depends on what you call "Tempo". So Zone 3 is just one metric and a "rough cut-off"....it's more like zone 4. We look at somewhere between the "Aerobic Threshold to the Lactate Threshold". Lactate threshold is true tempo in my semantics - whereas we call the notch easier (maybe 80% Max HR) "Uptempo" or "Aerobic THRESHOLD" so it is a bit tricky on where exactly to make a cut-off and say "these miles are in the harder range" and "these miles are in the easy basket".

[@williamtherambling3334]

Dude the mothman keeps watching me while I’m running should I stop?

[@ricodelavega4511]

hallucinating while running is a new one. Try visualization, such as thinking of big juicy beef burger, or a big impossible burger (if vegan).

[@williamtherambling3334]

@@ricodelavega4511 had three beyond burgers, now I cant run :)

[@milospopovic4891]

Hi what do you think (in terms of building aerobic base, capacity) of running at about that 77%-82% MHR (Joel Friel's AeT), it is just slightly above the conversational pace, but is it then mapped at the 80% or the 20% in ?your opinion. For example Zach Bitter uses that intensity to build / maintain aerobic capacity / fitness , as one can see from his recent videos. So I am really puzzled about that, middle- ground running intensity (some would even call them junk miles, but they are not). Moreover, Is the aerobic threshold a range (say 82-84%) of MhR

[@Vo2maxProductions]

First off I don't believe in "junk miles". Secondly the Threshold zone is a "spectrum" so trying to pin point it with exactly 80% (or 82% of Max HR) is a tricky game. Heart rate can vary on the day....your MAX HR drops with age etc. So it could be by pace (muscles stress on flat pavement at a faster pace is more demanding then running uphill on a soft treadmill for example). In my example see how I cut out only 10 miles/16km of my long run to count as "Quality" (it was a 19 mile mountain run) and I don't think I was even over 80% Max HR for very much of that. For most people it would be around Aerobic Threshold and harder (to count for the 80%), but this does vary a bit with how well trained the athlete is, what kind of HR % they can hold for a Threshold (Aerobic vs Lactate) and how many miles a week they are running in total.

[@milospopovic4891]

@@Vo2maxProductions So, the uptempo running counts for the 80% for the most, then, if I understood you correctly - that seems legit ! Thanks, Sage! p.s. Loving your vids, for many years now

[@douglasburgess997]

How do u get better at going out fast because people always start really fast in the 5k and you don’t want to fall to far behind off the start. Also my track season still has not been cancelled should I train for track or start training for cross country

[@jt5765]

Going out fast isn't about maintaining that pace it's usually to cement a position so you are not having to weave around other runners during the race. Going out hard and trying to stay at it will bite you later in the run. If you know your pace and target don't be dragged into an uncomfortable position. It's better to feel good going into the last 1-1.5k of a 5k and eating up the ground until the finish.

[@xctf1230]

So you were talking about the issue with indoor track in high school making it difficult to PR in outdoor so how can I solve that? Obviously we dont have a season this year but I'm afraid it will happen in the future. Also another unrelated question: for my XC training, I was going to start adding threshold/easy speed while increasing mileage, but if I'm not going to do that I would have to extend my training by about 4 weeks. So about 24 weeks. Is that too long, will I burn out? I'm a HS freshman right now btw

[@Vo2maxProductions]

hey great to hear! You have plenty of time so I'd be patient (and the #1 goal is to stay healthy). My better outdoor track seasons came when I simply raced less indoors. Once you start the hard intervals and frequent racing it is hard to hold fitness for 2 months or so (before a break and Easy aerobic base miles again). So when I was in hs I still did some "very light Threshold" stuff (like Fartleks) all summer and even 400m repeats...but at 5km pace. But they key was that they weren't hard at all! Keep the lactate levels low and limit the time over 80-85% max Heart rate and make the vast majority of your miles just Easy Running. I also did a lot of 100m Strides (with full rest recovery)...like 6 x 100m twice a week. So that is not "hard speed" and there were no "Vo2max intervals or races" (actually maybe I'd jump in a summer 10km road race once!). Be careful adding speed "while increasing mileage". I'd suggest just doing one at a time. Add mileage just by Running very slow and easy first...then worry about some Tempo/Threshold stuff. Otherwise there is an injury risk with 2 new stresses at once (Mileage and Intensity). But for summer base building you want to keep it easy so you're still fresh when the XC season starts. And stay healthy!

[@MyWatchTherapy]

What kind of beer was that?

[@bryceleonardo3442]

Are you still on Strava?

[@RodrigoJaraPiccardo]

Rojo was your coach?

[@azteacher26]

Good video. Please put text in the top right hand corner next time.

[@Tethysmeer]

If I do 6hrs Sport a week, I do 5hrs slow?

[@Brummithedrunken]

Opinion only; it really depends on your goals and training volume. Easy pace may be a good introduction to build volume, like get your first kilometers in. Then training 1-2 a week, higher intensity gives you much more for your bucket. Adding to that, aka training 3-5 times a week, you cannot add HIT so you have to add LIT. And that‘s why advanced runners run 80 % low intensity. Because you need more recovery from HIT and the upper limit for anaerobic exercis for a single muscle group is 2-3 times max/week. So for people who look for general fitness or concurrent training, and only run 2/week, HIT ONLY is duable. I see no argument how low intensity, running 1-2 a week only, for an experienced fit person would be any more beneficial.

[@bigflat1238]

What is the significance of lowish heart rate,resting ,when running ,I am at 44 bpm ,fairly consistently,I am 52 yrs

[@closmasmas9080]

Big Flat I’m only 17 and my rest heart rate is in the mid 50s. As I mature and progress in my training, I expect it to lower

[@bigflat1238]

I m not any expert but 50 is pretty good,sorry for mentioning my age ,it sounds a bit crass ,but is relevant,don’t know why I am at 44 ,reasonably fit ,good for age ,but nothing specizl

[@dancarter6697]

Big Flat I would ask yourself a couple of questions. How do you feel when you run (good, tired, etc)? Does your heart rate increase as you increase intensity? What is your HRV (heart rate variability)? If you have trouble increasing HR with intensity, and if you have very low HRV, you may need a heart check by your doc.

[@bigflat1238]

My heart rate intensity increase ,I feel pretty good when running ,has been steady gains ,I had a cardio graph few years ago ,for an unconnected operation and. It was 100 %a ok. ,so what woukd significance of lowish resting heart rate be with regards to running ,I am giving myself eight years training to do marathon under 4 hrs

[@christinaartista697]

Question: I'm training for a 1600m. Is "Better Training for Distance Runners" still optimal reading (though written in 1997)? Thanks!

[@bminshall2013]

Absolutely yes

[@antong9653]

If I want to train stamina for footballer should I also stick to the 80/20 rule. I think that during football match (soccer) I use my anaerobic system more. Is this right?

[@jt5765]

I would suggest using the 800m or 1500m examples to base your training around. Football is in my experience is a slow movement game with short sprints interspersed. I would suggest hill sprints as being particularly beneficial.

[@kolboch]

base offseason maybe, but then football is about going super fast for short periods and returning to really slow. So you should focus on your heart rate adaptions, the same applies to strength training - no need for many repetitions and going 10/15 reps, instead something similar to strength training should be preferred - low reps, but focus on dynamics of the movement and weight. Basically you don't want to be a marathon runner on the pitch, you wan't to be messi for just 10 seconds while passing other players. Just look at all top players in the world, pace is what matter in football.

[@jaceharrop8091]

How was meeting Kilian?

[@krankin88]

Maybe you could say 20% of your variety (easy slow mileage) makes up 80% of your programming? Getting back into running so of course your channel is the first place I turn 😉

[@najibali2133]

When I run my easy runs, I go too slow and my legs hurt, why's this?

[@kornboy22]

I had the same problem. On your easy runs try running at a higher cadence with shorter stride length. This will hopefully help you land more on your forefoot with your feet directly underneath you so less chance of injury. It feels weird especially if you are a beginner and your easy runs are pretty slow anyway

[@najibali2133]

@@kornboy22 got it thanks man👊😎

[@austinwhisler5938]

New shoes, lean forward more, consider lowering weekly mileage total, squat and lunge more and do some glute activations before running

[@malcolmgonmakem4553]

@@kornboy22 u mean stride length right? doesnt cadence=stride rate

[@kornboy22]

@@malcolmgonmakem4553 You are correct. Sorry should have said "On your easy runs try running at a higher cadence with shorter stride LENGTH"

[@nathanielloving6372]

So what if you run high intensity intervals such as 800’s,1000’s,1200’s at Vo2 max for 3 maybe 4 days a week, to get that really fast fitness build up, then after a couple weeks when you notice your having a harder time running the intervals you take about 2 weeks purely easy to recover your body, then go at the Vo2 max intervals again, would that work to boost your fitness the most? I plan on trying this, especially knowing that I have 5 months before cross country season starts. I am training for 5K also, trying to get under the 16 minute barrier

[@Vo2maxProductions]

yeah you don't want to be doing Vo2max intervals really more than 1 time per week. You could so shorter repeats like 200m-400m at a faster pace but mainly just for good form and a longer rest between. It's too much stress to be going to the track more than 2-3 times a week for hard and fast workouts (unless you're a pure 800m runner or a Sprinter)

[@highlanderthegreat]

dont forget to do some BREATH HOLDING TRAINING... breath holding helps release EPO from your kidneys and helps release red blood cells from your spleen. yes the same EPO that lance amrstrong used in the tour de france. and was found using and guilty of using ... but your body produces it naturally in your kidneys when you BREATH HOLD. and by BREATH HOLDING is like altitude training but you can do it at sea level and get the same benefit...

[@MrPeperoni79]

While that is an interesting talk and you also learn a lot, there is some contradictionary stuff. So at ~9:10 minutes you explain that, since a marathon is >99% aerobic power to be produced, you spend the majority of your training in "easy aerobic pace where you can talk". That suggests that going "all aerobic" is easy. A half marathon is also almost pure aerobic. Can you speak during a half marathon competition? I can. For the first 3k. While I agree on the "80/20" rule, I do not agree on that "going aerobic" is the same thing as "going easy". And anaerobic capacity and anaerobic power also helps you beyond the 10k distance. There is always a nasty climb somewhere and if not, there is always a last mile where you can hurt yourself the anaerobic way - and you have that anaerobic power, 1600m in 4:48 is really bad-ass :D. Don' tell me it did not burn like hell.

[@jimbob7332]

how do i train for a two mile? what should my weekly workouts look like?

[@Vo2maxProductions]

first easy aerobic base miles (depends on what weekly mileage you've done in the past). Key workout for the 2-mile would eventually involve 400m repeats, 800m repeats and even 1km repeats..then also something like a 2 x 10-min Tempo or a 20-min Steady Tempo Run workout...stuff like that. Besides the 400m (which can be faster than 2-mile pace) the 800m-1km repeats can start even slower than 2-mile race pace (goal pace).

[@jimbob7332]

@@Vo2maxProductions Would these intervals be my 20% of training? should this be done one or two days a week and should my 80% days be 3 to 5 miles at a 70% heart rate pace also my time trail is in roughly three an a half weeks how should i tailor my work outs for this and how do i increase my spm cadence? also my weekly mileage is usually from 10 to 15 miles.

[@crazypatsfan97]

Par-ayyyyy-toe

[@jonnysvirtualtour]

Nothing to do with the economic principle...

[@mango-el2st]

8th

[@jor1494]

Third

[@dragonofthewest8305]

I totally disagree all the matters is consistency you do not need to run at a fast speed speed will come by itself

[@today-nl]

First😀

[@NomadLife990]

Binod

[@bigflat1238]

Second

[@donhector87]

Goddamn you’re long winded.

[@BenGmanUk]

That doesn't make sense.