1mmol easy runs

Daniels says run as fast or slow as you want but remember it isn't necessary to surpass 60-65 % to get max heart stroke, i.e. max aerobic benefit.

It's really all about recovery.

If you are only running 40-50 mpw, the effort can be at the top end of the easy zone.

If you are running 100 plus miles per week, you simply can't do all your easy miles at 75% plus of max hr, the effort has to be much easier.

Older runners don't recover so quickly, so their easy runs also should be at a lower effort.

So, volume, age, time of season, etc can dictate the effort of your easy runs. It is good to know what 140 mpw elites do, but not necessary to copy them.

So if my max is 200bpm, do I just go 200*.65 == 130? Do I do anything with my minimum HR in this equation? Because in order to have a 130 HR I have to run super slow, like 8:30-9:00. (Current fitness ~4:20 mile)

like really bro wrote:

So if my max is 200bpm, do I just go 200*.65 == 130? Do I do anything with my minimum HR in this equation? Because in order to have a 130 HR I have to run super slow, like 8:30-9:00. (Current fitness ~4:20 mile)

65%HRmax is about 55%HRR (heart rate reserve).

Yes it is slow :)

Your range is 130-140.

I differentiate for continous runs 3 easy zones: recovery, easy and development.

Above the easy zones: sub-tempo and tempo.

Recovery runs are for tired legs. Easy runs should not accumulate fatigue if done daily. Development runs will accumulate fatigue if done on successive days.

Run6556 wrote:

Daniels says run as fast or slow as you want but remember it isn't necessary to surpass 60-65 % to get max heart stroke, i.e. max aerobic benefit.

Well.....Max heart stroke is not equal to max aerobic benefit. It`s more complicated than that.

COACH WIZARD 1 wrote:

Well.....Max heart stroke is not equal to max aerobic benefit. It`s more complicated than that.

Stay in your own thread, troll. Not that you understand these concepts in the first place. Now you'll reply with a "yes I do understand" and that will convince no one. Go ahead.

Alfie wrote:

It's really all about recovery.

If you are only running 40-50 mpw, the effort can be at the top end of the easy zone.

If you are running 100 plus miles per week, you simply can't do all your easy miles at 75% plus of max hr, the effort has to be much easier.

Older runners don't recover so quickly, so their easy runs also should be at a lower effort.

So, volume, age, time of season, etc can dictate the effort of your easy runs. It is good to know what 140 mpw elites do, but not necessary to copy them.

Well......in fact it`s not all about recovery. It`s more about to do close to the optimum easy steady pace where all the conditions for optimal aerob power is included without the speed being too high and the training effect instead decelerates. This is a simple explanation why runners like e.g Bernard Lagat could run at world top on relatively low mileage . They mostly ran their easy steady pace at about 70-75 % of MHR and got the most aerob effect out of it. This way there is absolutely no need for doubles in training. Just go out and do your stuff at a smart effective pace , then recover 24 hours and you are fresh and eager to hit it again. It`s a matter of individual optimum pace.

Shut up JS, you have never said anything that indicates a deep knowledge of even the running physiology basics, and you lie about coaching athletes.

65-70 is aiding in the recovery from the workouts. In contrast 70-80 are “workouts” in themselves.

Most Americans run too fast on on their easy days. Most Americans don’t understand high volume threshold training. Most Americans stink at distance running.

I just ran an 8:29 3k to open up my season and my easy days consist of doubles adding up to roughly 2 hours per day at 9 min/mi avg. My workouts tend to be 5 - 10 miles @ 5:30 - 6:00/mi avg including rests though. Long runs were 20 miles steady over base (6:10 - 6:30 avg), but now I'm just doing 2 hours at the same pace as my easy days. Cadence is 180 - 200 avg most days to keep leg speed.

Also, before anyone says to go faster, I've tried that and I just get slower until I drop my mileage and I have one good race before getting sick and being unable to run well for a while. This way I am consistent and get consistently faster.

lexel wrote:

Ingebrigsten and Blummenfelt does there easy runs at about 1mmol. This is about 65-70% of HRmax.

A lot of people do there easy runs between 70-80% of HRmax.

Shall we train and have 2 (or even more) easy zones? Is there a 'better' easy zone?

This seems to be very little examined in science.

Thoughts?

*their

Newbi wrote:

I differentiate for continous runs 3 easy zones: recovery, easy and development.

Above the easy zones: sub-tempo and tempo.

Recovery runs are for tired legs. Easy runs should not accumulate fatigue if done daily. Development runs will accumulate fatigue if done on successive days.

For me 'recovery' means, that it does not count/add to the weekly mileage.

Karvonen was the first one who came up with a minimum intensity needed to trigger a training effect. Because i am neither professional nor young, before i would do a recovery run i would completely rest. In recent science this lower limit is about 50% VO2max or 45%VO2R (VO2 reserve) which is equivalent to 45%HRR.

HRR (Heart rate reserve) = (HRmax - HRrest)*0,45 + HRrest. This is about 60% HRmax.

lexel wrote:

For me 'recovery' means, that it does not count/add to the weekly mileage.

Damn then the only recovery runs must be the ones you don't do. Everything "counts".

pn topic wrote:

lexel wrote:

For me 'recovery' means, that it does not count/add to the weekly mileage.

Damn then the only recovery runs must be the ones you don't do. Everything "counts".

Than sitting on a chair is training? :)

lexel wrote:

Karvonen was the first one who came up with a minimum intensity needed to trigger a training effect. Because i am neither professional nor young, before i would do a recovery run i would completely rest. In recent science this lower limit is about 50% VO2max or 45%VO2R (VO2 reserve) which is equivalent to 45%HRR.

HRR (Heart rate reserve) = (HRmax - HRrest)*0,45 + HRrest. This is about 60% HRmax.

Lexel, do you have a link for this?

Alfie wrote:

lexel wrote:

Karvonen was the first one who came up with a minimum intensity needed to trigger a training effect. Because i am neither professional nor young, before i would do a recovery run i would completely rest. In recent science this lower limit is about 50% VO2max or 45%VO2R (VO2 reserve) which is equivalent to 45%HRR.

HRR (Heart rate reserve) = (HRmax - HRrest)*0,45 + HRrest. This is about 60% HRmax.

Lexel, do you have a link for this?

Yes, here

Nice tip that older runners should to there easy runs easier because of their longer recovery time.

lexel wrote:

pn topic wrote:

Damn then the only recovery runs must be the ones you don't do. Everything "counts".

Than sitting on a chair is training? :)

No, sitting in a chair doesn't count towards weekly mileage.

But yes, recovery runs "count" towards weekly mileage.

It's a semantic distinction you're making - some runs "count" and are stressful on the body, and other runs "don't count" and do not stress the body (only recover it). That's not how the body works. Every run is stressful to some extent, even recovery runs.