Vo2 MAX & LACTATE THRESHOLD TESTING - S3E1 Training for a Sub

Here we go! The journey to Berlin (or Frankfurt) is ON! The goal at this stage is to simply PB and beat the Valencia 2:25 time, with a dream goal of getting as close to 2:20 as I possibly can.
Would you like to help with episode 3? Let me know down in the comments any questions you'd like to ask?!
There will be new videos in the series each week, so subscribe to the channel and follow along with an inside view into all my training.
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#marathontraining #berlinmarathon #pb

[@jonnyscott2032]

Q&A: Would be interested to hear about your PB timeline since you started running and what sort of mileage you were doing to achieve these times! Also great work and best of luck for the upcoming training!! :)

[@jenniferross8955]

Yes I would be interested in this too. When did you realise that you had potential in the sport? When did you have 'breakthrough' performances and to what do you attribute these breakthroughs? Best of luck with your training!

[@finlayhutchinson7370]

Look up power of 10 into Google then search Ben Parkes he's one of the v35 runners and you can tell which one cos his marathon time is 225

[@finlayhutchinson7370]

Four years ago he was running 3h20

[@BenParkes]

Thanks for the question Jonny.. will be filming the Q&A video tomorrow and this will feature. Appreciate it! Will hopefully get the video out early next week

[@mreuphonium]

For q and a: i m training for a 2.35 marathon (pb 2.38) I make 18 week schedules based on daniels, pfitzinger and own experience. I m 47 years of age, training is going very well . My question: Do you have recovery week? ( i have one every 4th week) How do you build up your mileage/km to such a high volume with reducing the injury risk? Thank you and good luck!

[@adamcockayne7948]

Very impressive Edwin. My question for Ben is whether he has any older clients (I am 57) and what training schedules they follow. I am focussing on half marathons and would like to break 90 minutes

[@mreuphonium]

@@adamcockayne7948 thank you very much! Keep up the good work

[@adamcockayne7948]

you too mate!​@@mreuphonium​

[@mreuphonium]

@@adamcockayne7948 recovery is even more important, maybe a little tip: train slow, race fast. Do my easy runs ( 80% of total amount of running on low heartrate, very relaxed, eat well, sleep well) 20% in the right pace/zone and i use vdot numbers and training by jack daniels ( use his free apps, calculator and vo2 calender) Helped me a lot. Go for it and enjoy

[@adamcockayne7948]

Edwin de Neijs thanks. Excellent advice

[@finnmarkey7281]

How accurate was the vo2 max score on your garmin compared to the score you got in the tests?

[@BenParkes]

My Garmin normally says about 68/69/70.. so way higher than this test did. It's an odd measurement asit doesn't really mean that much in the big scheme of things.. it doesn't dictate your training and it isn't even really a great indictor of how fast/slow a runner is!

[@finnmarkey7281]

@@BenParkes thanks

[@lowsociety8191]

I agree with Ben on this, my Garmin says 52/53 but in the lab my vo2max was 58

[@Nonixification]

The garmin vo2max is only avg hr / pace ratio.

[@Maxwaehrens]

Sandor Bako Indeed. If I run a slow 5:30 pace 10K and a 4:00 pace 10K then my Felix 3 will show a significant difference on the VO2Max score between the two runs.

[@RunningOtaku]

This is great...good luck! I’d love to see your high level training plan- your macro cycles for improving your aerobic base and your speed as well as how you structure your training- weekly cycles?, 10-day cycles? Etc.

[@knownbyFox]

Q&A - What motivates you?

[@BenParkes]

Noted!! Thank you:-)

[@SnazzyscienceVideos]

What made the biggest difference to improving your pace at certain heart rates? (please expand on whatever you say) I tried to look at how you begun from the start on strava but your first post was a marathon at 4:30/km pace and that's beyond what i even would 5k (i've been running just over a year and more volume in the recent 2 months to prep for a 50k)

[@yijuntey]

i cant imagine what a "easy 2:39 marathon would feel like. I did my first marathon at 20 years old recently and got 3:24 and felt like death aalready. Can't wait to go sub3 in the near future (hopefully!)

[@matthewhairell1456]

Q&A: If you ware running 100 miles per week, are you running in a new pair of shoes every 4-5 weeks? What shoe do you plan on racing in?

[@garethhjones2346]

Q&A: also, for road half and full marathons, what are your thoughts on "traditional" running shoes with ample cushioning and 10mm+ heel-toe drop v running shoes with minimal cushioning and zero to 6mm drop? Thanks

[@BenParkes]

Thanks for the question Matthew.. will be recording the Q&A tomorrow and this will be on there. Will hopefully get the video out early next week. Thank you!

[@natmackay]

How did your training pace zones differ prior to your test compared to the results of the testing?

[@jakeleng338]

Do you have a training partner(s) or do you train alone?

[@Angela90200]

Hugs from Barcelona! You look fantastic! Thaks for your good vibes!😘😘😘

[@richardsimkiss]

Ben, great to see a faster amateur/'sub elite' runner producing some quality videos. Kudos on your Marathon PB so far, and I'll be watching with interest to see how you get on at Berlin/Frankfurt. (Sounds like you've half made your mind up on Frankfurt) ;-) For Q&A: 1) You're clearly take a sound approach to improvement in your running, identifying weaknesses and working to improve them, which is pleasing to see! Whilst you're obviously a healthy weight, have you done/considered any analysis on the effect of your body composition (i.e. bodyfat, and any excess weight) on any potential performance benefits that could be had? I ask this more from personal interest as a 2:29 marathoner (a couple of years ago) weighing in at the 12st 4lb mark. Lighter athletes seem to have the generic approach of "I don't worry too much about my weight"... well why not?? There's FREE SPEED to be had! (within reason). 2) You spoke in S3E1 about improved running form/economy. It's good that you're looking into it, but I'd love to see a video about the specifics of it. What's been highlighted as 'inefficient' in your running technique and why? What are the exercises you've been prescribed and what specific effect is each exercise looking to improve?

[@sdisfugly1]

Are you still vegan? I've been vegan for 5 years and went from non runner to half marathon in the last 8 months, attempting my first marathon in 3 months! You've been great inspiration for me, wish you all the best!!

[@brianbkenny]

During your training, what professionals will you use (Coaches, Physios etc)?

[@BenParkes]

Noted Brian.. thank you for the question!

[@nickehultgren]

Q&A: Hi Ben! Great video as always. I'd like to know more about what kind of exercises you're doing to improve your running form.

[@reuben4850]

Is running/KZbin/strava your full time job?

[@MrLongshot26]

Q&A - What is your parkrun pb? Could you get close to any of the course records?

[@dandurkin1611]

MrLongshot26 and half marathon pb

[@leocossham]

16:02 I think

[@leocossham]

scratch that its 15:51. www.runbritainrankings.com/runners/profile.aspx?athleteid=795527

[@MrLongshot26]

@@leocossham I realise now, I could just check Strava

[@leocossham]

@@MrLongshot26 Strava's actually not the most accurate. Best to use power of ten or runbritain rankings

[@Predazord007]

Your willingness to share all the juicy details is brilliant. Can’t wait to see how this pans out for you

[@wongxinhao1996]

Thanks Ben for sharing, in fact I watched your video prior to doing mine today, after approximately 2 years of continuous running having started from scratch in 2019. My results were not as high as yours definitely, but my graph turned out similar. My aerobic threshold wasn't very significant and the amount of lactate just kept creeping up very quickly past the LT.

[@SlowandFat]

This video is so interesting for newbies like myself. While I am no where near, it sort of gives me an amazing perspective of what the pros really do to achieve what they are at.

[@adamlane7279]

Are there any tips you have for during the park run and also how to train for it to get the best possible time? (Q & A)

[@doyax95]

Q&A: How do you plan your weekly Mileage?

[@BenParkes]

Thank you Neil! Written it down :-)

[@doyax95]

@@BenParkes Thank you, Ben! Kudos!!

[@leocossham]

I did a VO2 max test last week as part of a study and got 72. Obviously its not the be all and end all but pretty motivating for how high my potential could be

[@amyjayne6950]

Any tips for a beginner racer travelling abroad for races? I've got my eye on Berlin, Potsdam, Copenhagen and Greece next year and I have no idea what to plan!

[@noahbrandt1884]

Q&A can you talk about electrolytes and sodium? When you take them, what your body feels like when you need them and what they do! I'm a bit confused on the whole thing and would love an easy explanation

[@stalin1909]

Mate : you know what you’re doing .great content , thanks for all the insights, from a runner to a runner , cheers .

[@runningwithmarc]

LOVED this video, such great detail and thought into the video, well worth the wait Ben, so thanks for sharing. You managed to get the details across a lot better than I did in mine :P Was interesting to see how the test differed also. Thanks again :)

[@garystefan8550]

Fascinating watching you with the running form coach. I learned a lot today. Great stuff!

[@MrNikhilkalaskar]

Hi - Nice video. My question is - how to hold marathon pace for longer? Do you recommend any specific workouts for that? Or sheer mileage is the key?

[@tristanliggett4088]

Watch ben Parkes break 2 in the marathon before eliud kipchoge... XD

[@Maxwaehrens]

Tristan Liggett while I was watching this video I was kind of thinking of those world class athletes, if this is what it takes for Ben to run a 2:20 marathon then imagine what they have to train like. I know there is also genetics involved but that won’t make them run an almost 30 seconds faster pace..

[@MrApfc]

Good content Ben ! Well done

[@ganesangiridharan5187]

Thank You for all the input you provide. Being a beginner, I am trying to transform your threshold limits into my zone ( which is obviously a slower one ). Seems like I should skip S3.

[@KshitijMiler]

Great video Ben!

[@nemob9175]

Thanks for putting all the times in Min per Miles too.

[@georgedixon8779]

Hi Ben, why are you so keen to hit the 100 mile mark each week? Is it because you know your body reacts well to this high mileage or is it because it's a nice round number? 😀

[@BenParkes]

Hey George..great question! :-) I think every runner at sub 2:30 level has a number in their head that they know their body can cope well with. For me 100 is certainly my sweet spot. Whenever I've gone to 110+ I've got niggles and felt overly tired. But feel 100m/161k I can get the right balance of all the training I need. Appreciate it's also a nice round number..and I have to try not to get too obsessed with having to hit it, but can't deny there is a small amount of satisfaction in hitting it each week. Will try and put a better answer out in the Q&A!

[@georgedixon8779]

@@BenParkes cheers Ben

[@IsMiseAnthony]

I am doing Amsterdam marathon on the 20th of October. Your time of 2:57 is what I'm aiming for. A sub 3 marathon is the goal.

[@tyomias6906]

For Q&A: - How much do you think that one's bodytype and genes play in role for becoming a good runner. So basicly how far can you get with hard work and playing with the cards you have?

[@bobtheminion188]

työ miäs hard work can get you pretty far. Genes only really matter when you get to the Olympic/elite level. So for Ben, it matters a bit. Being 39th in the nation probably means he’s going for a spot on the national team or something. But for someone like you or me, genes don’t play a role in if you can get into shape or even be able to run a 7 minute mile (idk what that would be for km since I’m American).

[@tyomias6906]

@@bobtheminion188 Yeah you're right, I'm now pretty used to running and propably close to being able to run 7 minute-mile (if I did the calculations correctly and converted the units without errors :-D), I'm not planning on aiming to be a professional or anything but I was just wondering how far could I get and how long do I keep progressing before I hit a wall. Thanks for the enlightening comment anyways!

[@fredrikd1536]

Q&A. Do you at all/on what deviate from your training plan during a run? Or deviate during a week for varoius reasons? I assume with this build up you want to stick to your plan, but how often do you revise say a 16 week trainingplan to adjustments?

[@DanRuns]

Thanks for sharing in depth Ben. I'm using your Marathon plan and it's setting me up for a decent PB if all goes to plan in a few weeks time! Thanks :)

[@sauliosis]

Thank you for including pace in miles!!!

[@vlmxs]

What is your max HR? How do these zones compare to your Garmin zones detected automatically I guess?

[@Maxwaehrens]

Alex Me check 7:04 his max hr is 191, but the second part is still a good question which I hope he answers.

[@arjanpetersen]

Garmin zones are usually not correct.

[@stephanfrion2805]

oh .... 3:26 steady .... I can't even do that pushing hard for one km ... you make it look so effortless ...

[@georgecarley2084]

I'm currently 17 (nearly 18) and have completed 2 half marathons at around the 1hr 45 pace, I've booked onto my first marathon (Manchester) next year and was wondering what tips you can provide for younger runners looking to improve their time?

[@meganhansen8887]

For Q&A, I would be interested in hearing about which shoes you tend to alternate your running days in? (as well as what you like about each, i.e. stack height, sole, foam, etc.) Also! Do you run everyday? You rock! SUCH an inspiration!

[@christophersayers8257]

Nice insight again into your training Ben👍

[@chrisj8844]

Very interesting, thanks for sharing with us 👍

[@osmirod1]

QUESTION: How do you keep your HR within a given interval? To elaborate more,. The HR for an Easy Run may be 150-160 BPM but keeping it within that interval is quite troubling without affecting my Cadence, Stride Length and therefore distance covered, along with time to cover that distance. Everything goes downhill. What are your tips to stay within a given interval when training without affecting the things mentioned above?

[@Nonixification]

Nice to see that an easy run can be 150-170 bpm. I am doing the same as I feel very comfortable in that zone. My Max hr is 195.

[@willclaxton9373]

Really looking forward to watching this series. In terms of a potential topic, I'd love to hear your thoughts on patience. I'm all good with it (right now) but it's a constant thing that I'm having to remind myself about.

[@shahiruperera1103]

3:19 pace for 42km 😵 dang I wish I could run that pace for 2k 😂

[@BenParkes]

Keep working hard Shahiru.. you can do it! :-)

[@shahiruperera1103]

@@BenParkes thanks Ben! Hopefully if I train I'll be able to become a fast runner too😁

[@19Kamau79]

Excellent video! Is it suitable test for kind of beginner as I'm completely lost with my HRM and pace.

[@Cookingstepbystep]

Hi Ben, just subscribed and enjoying catching up on your back catalog. I am looking forward to seeing more on how you are improving your mechanics and what you think could be the gains for you and more mortal marathon runners with age handicaps. 2:20 is possible for you, just need to engage your central governor! Good luck

[@04alex]

Amazing video 👍💪

[@roryhartong-redden6612]

Have you considered training at altitude in Ethiopia or Kenya? I feel like being around the world's best distance runners would really help.

[@talkingchinoy4391]

Wow, nice goal there mate. Do you also take iron and vitC supplements?

[@timrhodes3694]

Ben Parkes thanks for another really informative video and a fantastic start to season 3👍🏻 Question for you.. I want to improve my running form and core strength. Could strength training naturally improve form as well or do you need to give equal time to both? An insight into your form drills would be great! Lastly.. I’m running Berlin marathon too, so wondered if you’ll be having an organised run Fri/Sat before? Many thanks 🙏🏻

[@RamoulVinit]

Your awesome bro

[@mobylife16]

Q&A: Do you skip hard session if you are feeling tired and your legs are hurting from an earlier workout? And how many hard workouts do you run in a week? Thank you so much for the content, really inspiring me to go for the sub 80 min for half marathon!

[@joshmulley843]

I’m quite interested in finding out what your diet is like eg eating the right foods get get in essential nutrients, to fuel and stay healthy during your training, so you’re in peak form come Berlin and Frankfurt. Cheers and the best of luck !

[@Chris-dw3xl]

Can’t wait exciting times a head 👍💪

[@safronovtube]

Q/A: please share your diet approach. How you think about building the dietary plan based on workload you are putting on a weekly basis.

[@djp4307]

Q&A: Who Coaches you/creates your own training plans? Is it you or do you have someone else? Also, is “Serpentine” the athletics club you represent in your marathons?

[@BenParkes]

DJ P yes.. I do all my own training plans myself and yes, I do run for serpentine in races!

[@brandenbolt5573]

I want to know Ben, what is your haemoglobin level? Also do you eat much red meat? Do you eat high sugar? There's two runners in my running club that look just like you, your build ect. They both do 15-16 mine 5kms. What I have noticed is all the fastest runners have very small, light weight looking calf muscles! Like a weight on the end of a pendulem, lighter , smaller calves seem to me, the golden ticket to being a fast long distance runner! What do you think about the calf size argument? Pay attention to other runners you know, and see the link for yourself! But I really want to know your haemoglobin level???? Thank you :)

[@danielreynolds6199]

Hi Ben, looking forward to the new series and have my fingers crossed you achieve your goal. I'd love to know the weekly structure of your strength training. How many times a week, your typical routine, the muscles you focus on and when you fit the sessions in around hard interval sessions and long runs? I often find a tough leg workout can have a negative effect on my training for a couple of days after.

[@dm3898]

Q&A - If you've a 10mile recovery run scheduled, what are your thoughts on running the distance on the flat/road at a decent clip versus covering the distance on a hilly trail at a much slower pace? Same distance but differences in speed, time on feet and elevation. Thanks :)

[@danielgiese3987]

Great content Ben!! I'm interested in how your lab vo2max compares to the vo2max your forerunner 945 estimates. Thanks

[@IamLearningViolin]

Great video man. I wish you all the best for your training and buildup. Fascinating to hear that you're working on form and efficiency. Do you do much heavy weight training?

[@magnusholm-hagen9421]

I can definitely confirm vo2 max doesn't mean much.. my vo2max measured is 63 (no warm up, test for asthma), yet I'm nowhere close to the pace and speed Ben's putting out there. Awesome athlete!

[@micahbastoni3609]

Good video

[@jameswigmore3307]

What is your ultimate running Goal for Q and A

[@AaSinSin137]

Hi.. I recently purchased training plan from you. Is it possible to create video providing guidance how to use it especially for beginner like me.

[@radiostation6366]

The phrases “easy” and “6:04 mile pace” don’t belong together

[@bikeinmotion]

Also HR 170 for "easy" sounds crazy for me :)

[@Eric-lx8hp]

Yeah that's my mile pace lol

[@jackpickett5136]

Would be great to hear about your diet and massage advice? Keep up great work 👍

[@owenjones843]

Hi Ben - I am a sub 3 marathon runner but my HR never gets above 150 as my breathing seems to hold me back. Do you have any tips on breathing when running? E.g do you breathe every 2 strides or 3? Do you change that depending on the intensity of the run? Thanks in advance!!

[@panikkosv.3186]

In your preparation what extra do you do other than running? (i.e. exercises to relieve muscle pain, foam roll, massage, cryotherapy, gym etc)

[@Invictus4318]

Hi Ben. Do you have any issues with knee crepitus or any sort of knee injury’s? My knee crunches every time I bend it, without any pain but it still worries me as to what may come of it in the future. Love the channel by the way, best of luck with your training you deserve a PB 🥇🏃‍♂️

[@sneakersxsosa1492]

I admire your quest for a sub 2:20 marathon. Have you thought about cutting weight to help achieve it or are you just going to let that happen naturally as you up your milage?

[@danbell__]

Hi Ben! Q & A - What is the single biggest running activity I can do to improve my overall cardiovascular performance? My Parkrun PB is 21:06 at the moment, but I would love to get it down to around 20:30 by the end of the year. Much thanks, Dan

[@gokiwi2642]

( q & a) because you are at a higher level of fitness than a lot of people, just wondering do you have the two hard tempo & fartleck runs in the week & the one longer easier pace in the weekend, or do you have 3 or 4 hard work out runs in the week?

[@runningwithmymind4638]

For Q and A: Hi Ben 👋 Can I ask about injury prevention, rather than specific injuries? With your mileage going up for the ultras, did you get into a particular strengthening routine for your legs and feet? Would love to hear from Shane!

[@guswithers4280]

Q&A: How do you set up your cameras on your routes? i.e- Do you stop, put up the camera, then run past it, then stop again to collect the camera!? Thanks

[@twisterszn4036]

This was a great video man

[@SunnyCurwenator]

Q&A: if we can't get a lab test for those metrics, how else would you recommend runners work out their pace charts for their target race... Was wondering if pacing based on known last 10k performance? Then work out pace charts at various intensity from that?

[@cdricbl]

Wow, your LT is very high. Q&A : What type of training increases LT ?

[@markus7894]

Dear Ben, thanks that was interesting. I am impressed by the high max HR you can develop. Do you think, after all the years of your training, the max HR can be trained to be higher? I seem to be stuck at 160 bpm (44 years).

[@brianmessemer2973]

Question: I’m a new runner at 36 years old 😂😂😂 and I just found your channel it’s really great 👍. I’m a cyclist so I have some base fitness, and as of now I’m running 10Ks at 10:00/mile pace. How much should I focus on upping volume/weekly mileage vs focusing on pace? Also how fast can I realistically up my base mileage? Anyway love your channel best of luck in your upcoming PR attempt!!

[@MsCMR80]

Q&A here. I’m just wondering how my legs feel great after a race or hard runs but my feet, especially my toes, are a wreck. I’ve gone to run stores for proper fittings, but no matter the shoe or size, the feet suffer while the legs feel like they could go a few more miles... Have you ever had this issue? Does anyone? Great videos and tips, Ben! Hope you go for Berlin (cos we used to live there and it’s just so wonderful and full of character 😄)

[@jimble01]

Q&A: Hey Ben, awesome video and love the series 😁 I’m trying to increase my mileage (currently at 25km per week) after recovering from an injury - what would you suggest is a good strategy for staying injury free? Ps I’m travelling to Chamonix in 5 weeks to do some training 😍

[@chriswat5359]

I am going to run Frankfurt this year to. Perhaps I will see you. Would be great 👍

[@gokiwi2642]

Q&A as you are starting on your marathon training now, on the hard workout days tempo & fartleck runs, do you always have breakfast before you run, or sometimes no breakfast at all?

[@brendanwhiteway8659]

How often do you get asked where do you get your Strava gear from? XD But would actually like to know your advice to try and run 100km+ a week consistently and how you fit strength training in with your training. Keep up the awesome work mate.

[@wastelander1015]

Simple question to Ben or anyone who knows the answer: where is that track near the mountains?? It looks amazing!

[@BenParkes]

Chamonix France. It’s all footage from the next episode.. out on Friday!

[@MishaMatviishyn]

Awesome content. Keep up the good work! Q&A: What kind of VO2 && VVO2 max test would you recommend besides laboratory?

[@bronsen2243]

Hey Ben do you have any advice for me being an 800m runner to get my second lap faster. Could you also plz give me some tips and training program . I love you keep up the great vids and good luck for the marathons.

[@Alh359]

I'm doing Frankfurt, too! My goal is much slower than yours, but I'm looking to go sub 2:40.

[@BenParkes]

Good luck!! All the best for your training and race day 🙌

[@Alh359]

@@BenParkes Same to you mate. Keep up the good work.

[@johnharrison6477]

Great HR insights. Your left heel looked like it was lagging quite a lot compared to your right heel when on the treadmill. I bet Shane will sort that - and in your slow mo run with Shane your heel was already higher. Keep it up (if you’ll pardon the pun!)!

[@liamie107]

Will you do both marathons ? Or just the one where you will go for the pb ?

[@BenParkes]

If I do end up targeting Frankfurt, then will probably run Berlin to 32k and jog it in from there and use it as a training run. We'll see.. still a long way away!

[@BieneTVB]

Hi Ben :) i love your videos. Allways motivates me to go out for a training run. Keep up the good work and all the best for you preperation. Is there a chance for a meet up at the Berlin Marathon Expo? Greetings from germany

[@runspiro]

Ben - thanks for sharing your journey with us. So inspiring. My question: Those paces from your testing are at your current ability - however you are trying to get even faster. So do you train using zones at your current ability or your target time. I'm guessing easy would be based on your ability but what about intervals and marathon pace sessions?

[@dianakovacs7601]

Q&A: Hi Ben, I am just a beginner really, doing my first ever half-marathon in September, planning to go for the full marathon distance in October 2020. My question is if you recommend (or just not against) cross training during winter time, when it can be -10 or even -20 degrees celsius in Hungary? By cross training I mean swimming and other core trainings like trx, etc. Would I “forget” running big time if I skipped outdoor running for Dec-Feb period? Thanks and best of luck for Berlin and Frankfurt!!