Threshold running progression | 2.09 marathoner

[@cristian-adrianfrasineanu9855]

I think sport watches and lab results also play an important role in defining a feedback loop for the progress. At least for me it was a big incentive to see how I progressed on all the metrics from a 2:00 21k to 1:28 and still going strong

[@jochippyy]

'Having running as an excuse to go to bed early is a gift'. Absolutely love that Steven you are spot on

[@StevenNeeson]

The clip from 04 with the coaches pure Belfast accent.. love it :)

[@bmp713]

Being able to run at all is a true gift to appreciate. I can no longer run because of injuries and can only use a spin bike or cardio machine. I can't describe how much running helped every aspect of my health. I'm grateful that so many of these great running tips apply to all forms of cardio like cycling.

[@satellitetvIreland]

Yet another great video Stephen

[@TkONe22]

This is exactly the type of video I wanted to see. This is great stuff!

[@mikes5764]

We don't often get to see professional athletes putting this effort to share their most valuable experiences that honest and straight forward 👍🏻 I really like the long term perpective of this one, even though I'm getting near to 50 😏. Or maybe it is because of that, since in the end these 'sacrifices' enable us to enjoy more and longer 🤔? Great video!!

[@larryhall83]

This is one of the most useful videos you have posted, for me. I am a speed-oriented guy, short bursts (tennis, sprinting) and have now been running for about four months. As I am older and do not have access to grass surfaces easily at present, I struggle with running more than four x a week. Now having accepted that and understanding the signals that my body provides after a workout, I have started to progress. The past few times I've run, while only slightly increasing distance from a few weeks back, I just have to look at my phone to see that I'm probably 15% faster than a month ago. The kind of increased intensity segments you describe here is exactly what my body seems to prefer when running. All the tips about the benefits of being an athlete and working out consistently are also valuable. Meditation, de-stressing, writing - they all have value at least as real as whatever sport a person pursues.

[@phnk]

Same here. I subscribe to this channel for exactly that kind of content, plus stuff like the early strength training videos, which were also helpful.

[@davidporter2828]

A really nice positive presentation Stephen. It's good to hear all about the potential for growth and development. But, I reckon I'll be one of the ageing athletes looking at this and thinking ... we are working really hard to hold on to what we have. Can you put a short video together aimed at us older athletes who are still in the running game and clinging on to form! It's interesting Stephen, that as you get older, you can still get that wonderful sensation of running fast (doing strides, intervals etc.) as long as you don't compare yourself to others; or crucially, to a younger version of yourself!

[@terraflow__bryanburdo4547]

Age grading. Use it.

[@davidporter2828]

@@terraflow__bryanburdo4547 yes Bryan, I can be reasonably competitive in the Age Group locally, but I'm just interested in Stephen's perspectives on training for ageing athletes. Of course, as a younger guy he might not have too much to add! My first take is get the work in consistently, take rest days as and when needed, and crucially - enjoy some different modalities for cross training (choose from strength work, swim, bike, run, hike, climb, canoe etc. etc.)

[@chrism589]

Yeap I keep thinking of my younger self. Although I have done three marathons I still think I can PB at 56.

[@vikroy3777]

You're right. Last night I was like pint after work? Instead easy jog for an hour, this morning threshold run. Much better.

[@malcolmfielding4426]

Hi Stephen, I've been watching your content for a few months now and find it excellent advice for a beginner runner. I completed my 1st 10k trail race yesterday and was really happy your advice on training worked. keep the advice/videos coming it's invaluable to people like myself, thanks good luck on your own training go smash it!!

[@phonginternationaltourguid8570]

Sharing is caring, thank you for sharing, bro. ❤❤❤❤

[@bartb217]

Doing more and more specific LT1 and LT2 sessions (progressive so starting just a little slower and finishing just a little faster than the threshold pace) accelerated my progression a lot the last few months. Was able to add more and/or longer reps and shortening the rest and getting less tired doing so. Race times also got faster.

[@alexsika7160]

I love your mindset. Great content. Thank you for this!

[@Pasi80]

Thanks, it is allways nice to watch your videos, keep me enthusiacid 👊

[@davidpalomodelrosario6850]

So useful vids Stephen. Even if I have studied all these concepts in my degree you taught them really well. You are a good teacher 😂

[@vlid0]

Loved this one, thank you!

[@craigbrown7256]

This was brilliant and for a midpack runner lots to take away 🙂

[@Anthony-dq7yb]

Hey stephen! Need more nutrition based videos from you! Do you weigh yourself? If so when is the best time? Do you count macros? What types of foods are best to eat to recover vs before a big session vs an easy normal day?

[@BingChilling5973]

YESS, so useful!

[@Ben-yw8be]

“Practice without purpose is nothing more than exercise. Too many practice what they’re already good at and neglect the skills that need more work. It’s pleasant to repeat the things we do well, while it’s frustrating to deal with repeated failures.” - Twyla Tharp, “The Creative Habit: Learn It and Use it for Life”

[@leafulchermasterunner]

Great advice ❤❤

[@bulentergun7258]

[@davidrosenthal5795]

Membership section? Where is this?

[@askhatsattybayev8903]

Nice!!

[@JRJapaneserunnerinUK]

Got a question I am doing hilly marathon in October, what kind sessions and long would you recommend?? Really appreciated if I can get some advices 😊

[@garydon19]

Great video as usual Stephen. I noticed on one of your charts, that you use the Tanaka formula for HR max. How accurate do you think that is in comparison to a Garmin HR strap? It doesn’t correlate with my own calculations (possibly because of my age and it gets less accurate?) I’m almost 55 - so 170bpm Garmin - 189

[@athletica2636]

Is 2:08 incomming?

[@bboy6surme]

❤