Looking to level up your running? Well this is how you can…
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In this video I breakdown 6 things to consider when building your aerobic base, so that you can underpin your fitness across the board.
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#hybridathlete #zone2 #heartratetraining
42 Comments
First time ever I was left thinking…this didn't being anything new to the table.
Establishing heart rate perimeters is HUGE
top channel
Running slower is the hard part for me aswell. Started running again last month and did my first ever 5k Race. While in my runners high friends persuided me to do a half Marathon in March next year. Never ran more then 10k so its still a big step. But with my 5k Pace at 4:40/k and my 10k pace around 5:10/k I find it hard to do a long run at like 6:00+/k. I somehow alwas excellerate to 5:45 and better without much effort. It feels like I need to constantl temper myself to keep it low.
One of my most favorite channels ever. Literally gold
What surprised me about Z2
– my walk became jog
– Recovery during cooldown be came a mix of run/walk
– decided my pace during my Easy days
– help me running when I'm ill and assisted me not push so hard
– help me see the truth/understand it's not heart thats the problem… Is my muscle, my mind or my stomach 😅
So thankful to have discovered Zone 2 running
Great Advice again Fergus 🤝🦾
The easy run are always the hardest at some point .
Clearest video I've seen on the topic – thanks
Class video! Loads of good detail in this.
Great video! Super (and afaik correct) info and very well presented. Thanks Fergus – I'm a student physiotherapist.
My vertigo got an aerobic workout with all those snap zooms.
Great advice. I hadn’t heard the suggestion to use nasal breathing as an intensity measurement, I’ll have to try that. I have found zone 2 running very difficult. I walk and I am in zone 1, I run at almost any pace and I an in zone 4, with maybe dipping down to 3 or up to 5. But even though I do vary my paces for different sessions I don’t seem to vary my HR enough.
I’ll try more brisk walking or something in the meantime.
Also, what kind of base should we be building to get into strength training?
Where I get confused with my garmin is when I run the zones say warm up, easy, aerobic, threshold, maximum.
Is zone 2 the easy zone or the aerobic zone on the watch?
If you don’t have some form of HR tracking then why are you watching this..?
I can barely breath through nose when sitting still, best I can do when running very slow is, in through my nose out through my mouth.
5:38 I was paying attention and very much agree lol probably not aerobic. Who else saw it?
Anyone know what watch fergus uses?
Hi Fergus, you have inspired me through your videos: I’ve started training this week for a full marathon planned in six months (Rotterdam, NL). I’ve done a relatively effortless 10.5 km run today (5:35 min/km) after 3 sessions of slowly building up some kilometers, and I will be able to run on average 3 times a week for the next 6 months. Since I am an absolute newbie to running, I was wondering if you have any tips on how to effectively build up to a full marathon in 6 months? (Next to of course the 1x interval, 1x tempo/treshhold, 1x long aerobic run schedule)
I am trying to run slower so i can stay within the zone 2 heart rate. I think i need something between 7:30–8:00/km. Wondering with this slower pace, do we just drop the cadence (i.e to something around 150) as well as stride length or is it preferable to maintain higher cadence (ard 180) and just keep shortening the stride?
Great video thanks 👍
This is such a good concise summary, my soccer players definitely need to see this I’ll make sure to send them to this video. Cheers brother and keep up the great content!
0:27 😢
220 minus age. I'm 41. Yesterday I hit 192bpm. Guess my heart is broken
Well Fergus, your channel is perfectly geared towards me, strength training and building muscle has occupied most of my time the past decade. I started Parkrun last year and have been working on improving my 5k. I've recently bought a garmin watch and after doing an easy run where I can hold conversation, it tells me I was in zone 5 (as high as 188bpm) the whole time. Im 29 and my resting hr is 52-60. Any thoughts would be appreciated.
My brisk walks can already hit 125 and during my easy slow runs (aka running around 8:30/km) my heart rate is usually around 150-160. I can talk very well and I feel like I can run for hours and hours long. I can't seem to get it between that 125-150, my pace gets uncomfortably slow then. Too fast to walk, too slow to run. 😅 Nasal breathing is extremely hard for me, I've asthma.
Ugh..the non stop hand gestures really put me off. Looks like a David Cameron wannabe.
You don't do anything you just talked to much 😂😂😂
The 220 – age formula is a little off for me, mine is about 10% higher than the result. The formula still gave me a fairly good idea of how I am supposed to feel in which zone though.
what top are you wearing bro? looks cool!
How tall are you? I’m 5’8 and 210lbs. Wondering how tall you are at the same weight?
How did that 10 year old girl manage to complete 5k in under 16 minutes without knowing any of this information?
I tried run slow to run fast. It did not work. Threshold training worked for me.
I can't stress how unreliable the 220 minus age formula is for guessing max HR. For me it would work out at 175 max HR, when in reality mine is currently 196. That's a huge difference and totally repositions each zone. No doubt it works for some but it can't be relied upon in isolation whatsoever
"Farther"
Bro what are you wearing? I want that thing that fleece!!!
Got to 3:50 and was like “oh wow Fergus, you only plugged your training plans at this point, well done” and then his Whoop plug lands 😀😀
Been doin a little research. So I understand that I need to be running at my aerobic base, and shouldn’t stray and should probably do it at least 12 weeks or so. But how long do you recommend actually running each training session?
"run for 30min". ok I'm out.
Wao
I'm so happy your videos started coming up on my auto play. They're always amazing and you have a great sense of humour.
Thanks for the clarification , i was hearing the HR method was deduct age from 180 but this seems too restrictive
How much carryover is there between different forms of building an aerobic base? Does time spent cycling carry over efficiently toward a running aerobic base?