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Great video! Very helpful

Smarter, later harder 😊

Where about is the nutrition guide that he mentions? Cant seem to find it?? Any help greatly appreciated :)

Apart from fast hard reps, Ive found that longer threshold reps can also build a lot of stamina, so like 1 x 30-40 min threshold with the last 1 or 2 k's preferebly being even faster, so kind of like training race but not quite all out all the way(cause thats gonna require a lot more recovery time)

+1 solid content thanks man !

Great job! Insightful video!

Great video, Stephen!

Love it - always learning and open to new training ideas thank you 😊

What an amazing location to be able to train at! It would be hard not to run too fast/effort the first week due to it being such a "happy place". I might even forget to put my shoes on leaving the front door. Let's GO!

Bet it's crushing, but you've got so much going for ya. Chin up, keep moving forward

Where is this beautiful place with alps and mountains you are running? 😊

Great video. Great title. Informative. No hype. Just good education. Easy to forward/share with friends. Cheers Tom🍻

stephen nice video, in my opinion the most beautiful surroundings and nature of the Engadin valley. I'm interested in what your advice would be on how to add and gain as smartly and quickly as possible. given that I skipped interval training for 4 weeks and only did runs with final accelerations, as I was coming back after a 10-day break due to the flu, now that I feel like I've come back to myself, I want to smartly get back up to speed.

Cheers for a great explanation Stephen. Your z2 and LT HR are almost identical to mine, so that was helpful. (Albeit much faster pace 😅)

what’s the height of one BLK BOX mat pls?

Progressive style is usually the best. Simple, safe, enjoyable😊.

3 key sessions: 6:26 Threshold Intervals: These involve breaking up the threshold effort into intervals, such as 5x2K or 4x3K. This allows for brief recovery periods between intervals, helping to control effort and maintain the threshold zone without exceeding it. 7:29 Sustained Tempo Run: This is a continuous run typically lasting from 20 minutes to 45 minutes. The goal is to start at a manageable pace and maintain it within the threshold zone, ensuring not to start too fast to avoid exceeding the threshold. 8:17 Progressive Run: This involves starting at a slower pace and gradually increasing the pace throughout the run, aiming to reach the threshold zone by about 60-70% of the total distance. This method is particularly useful for beginners to establish their threshold pace and maximize time in the threshold zone.

Hey Stephen I thought it was you, I just saw you at the lake 💪🤙

Why are you talking about zone 3?! My Garmin says treshold is zone 4-5. I have been training very wrong otherwise 😮

Cheers stevo. Nice to see a workout that gets to the point. Can actually follow along at the gym without having to listen to influencer blabbering on. 😂😂

Man. Your zones are top notch! Years!!!!! Of hard ass work

Very insightful Stephen. I always thought threshold is at Z4

Good guess re too fast on the tempos.

Great inspiration! Thank you!

Thanks a lot for your insight, Stephen! Appreciate all your valuable input. I have a question - if I do fartlek, the ‘On’ effort is preferably threshold or vo2max? Tq.

Most valuable lesson I have learned from Stephen is not to run threshold too hard. Dont forget Z3 is a range not an absolute number. I used to start threshold at the very top end. As a result as the workout progressed I was creeping into Z4. So you want to allow for cardiac drift. Start low in Z3 and maybe push higher later. For me this realisation made a huge difference in the quality of my threshold sessions.

Great video, as usual❤

Stephen just casually cruises at 4,19 per km in zone 1... This video is not relatable AT ALL 😀

Never stop those great videos! Thx! Greetz from Austria! 🙂

what is your estimated max hr ?

Always insightful. Thank you Stephen

Thanks a lot! Do you agree that threshold runs are also a good indicator to know if you can sustain your goal marathon pace for 42K? Looking back at the marathons that went well, in those my HR was below tnreshold HR (looks like we have more or the same 163) the first 25K. And those where I hit the wall my HR went above threshold HR much earlier, at 15K. So a good test it seems is if can you sustain that pace for 25K under or at your threshold HR.

Thanks Stephen. Always appreciate your content. I've been real stuck lately, just plateuing from a fitness perspective. I feel like I do a good job with my threshold runs, but for some reason I'm just not progressing. Maybe need a little more variety.

Big fan! Thanks for your consistent effort in giving back to the sport we all love.

Sir please suggest me to break 1500m sub 3:50 plz suggest any workout something like that. Love from India

Your channel is a blessing

how are you monitoring your glucose in real time like that?

Thanks so much for sharing your knowledge. I love following the pros but your content is of another level. It is not only about your training but how your audience can get better. You are the best Scullion!

Really well spoken Stephen and that hits me hard. I will remember what you've said.

Enjoy Portugal. Thanks for the content, be always welcomed.

Amazing inspirational and honest video. Thank you for that!

As a gym rat I have to say that those squats were indeed painful to watch. But then again, if some elite level runners do it like that they may be onto something. If a 60 kg quarter squat gets the job done, why bother squating below parallel with much more weight? That said, Have you ever tried "proper" squatting for an extended period of time to see if there is any benefit to doing that? Or, if squat depth doesn't matter, why not stick to hack squats or leg presses instead?

I did zone 2 over the winter and noticed very small improvement, I found it difficult to even run at all in the HR zone, until I dropped them and did only intervals or long runs for over a month, imo zone 2 is a good way to increase volume without the need for extra recovery, but it's certainly not needed for improvement,

You are confusing two zoning systems. I believe Norwegian Threshold training speaks only of 3 zones. Zone 1 in that system is more like zone 2 in the 5 zone system which you are using here. Trained or not, zone 1 in the 5 zone system refers to a brisk walk or yoga like intensity for vast majority of us. Of course you definitely belong to that tip top tier for sure, but i just think it's nice to clarify things. Also I think dividing eudrance training heart zone into 5 is both unnecessary and counter productive. The 3 zone system is just perfect.

Big fan of this work, very very smart and beneficial. Thanks

Was doing HR running 30 yrs ago, not that I have been running for all this time. Understanding the basics is all that is needed for most of us...

Good stuff

Yeah I agree although a good marathon training block will blow all ur cobwebs 🕸️ put the door.

You keep talking about running at 80% or 90% VO2 max… My Vo2 max according to my watch is about 43 or something. How do I know what 80% of a VO2 max 43 is?

Ran my first marathon (Cork City) a few weeks back and looking forward to doing some shorter distance stuff for a few months. Set a 5k PB last night of 20:26 so really looking forward to going for the sub 20 and beyond. Sub 19 would be crazy for me.