In this video I run a Sub 3 hour marathon and I share a Low Heart Rate Training Guide. We cover: what is zone 2 low heart rate training, Maffetone, MAF method, zone 2 no sensor, how to do low heart rate training, how much training volume, how and when to do speedwork and much more! Strava from this run: / strava
Start training with my Personal Best Program: www.pbprogram.com
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
Chapters:
0:00 starting in Irvine
1:32: what is low heart rate training?
4:22 how to do low heart rate training?
4:46 nasal breathing
5:28 talk test
6:36 heart rate training zone calculator
7:09 MAF 180 formula
8:21 blood lactate test at medical lab
9:30 the energy gels and salt pills I use
11:10 how to start running with low HR?
11:55 what to expect from low HR training?
13:08 how to overcome doubt with low HR training?
14:32 changing your watch settings
14:47 characteristics of top performers
15:10 it’s ok to run high HR during base building
15:40 common factors that can block your progress
17:10 how much training volume is right for you?
20:17 the shoes I race marathons with
22:03 training guidelines
23:26 what progress to expect with low HR training?
25:28 walking is training!
26:53 when and how to add speedwork?
27:55 mistakes athletes make with high HR runs
28:43 examples of speedwork
30:01 my favorite breathing technique to lower your HR
30:52 finishing my sub 3 marathon strong
33:03 my self made aid station
33:52 final recommendations for low heart rate training
#zone2 #lowheartrate #maffetone
SEE MORE:
► My Strava from this run: / strava
LINKS AND TOOLS MENTIONED:
► Extramilest Show Podcast - extramilest.com/podcast/
► MAF 180 formula: philmaffetone.com/180-formula/
► HR Training Zone Calculator: bit.ly/hr-calculator
► Talk Test: • How to find your “Zone...
► Lactate Testing: bit.ly/3WAbI5z
► Personal Best Training Program: www.pbprogram.com
► 25 Tips from the Extramilest Run Community: • MAF Training and Low H...
► Marathon pace wristband creator: bit.ly/3RVu51w
PODCASTS SHOWN:
► Kipchoge's Advice to Race Faster, For Non-Elites: • Kipchoge's Advice to R...
► Frustration MAF training, with Jen and Kathryn: • MAF Training, Frustrat...
► Kofuzi on Extramilest Show #33: • Kofuzi on MAF Training...
► HR Training with Larisa Dannis: • HR Training with Laris...
► MAF low HR training with 2:44 marathoner Wissam Kheir: • MAF low heart rate tra...
GEAR USED:
► Shoes - Nike Air Zoom Alphafly Next % Flyknit - amzn.to/3HILKIC
► Shorts - PATH projects Graves PX 7” Shorts - pathprojects.com/graves
► Liner - PATH projects Lynx PD 8” - bit.ly/3VimixU
► Shirt - PATH projects Andes Ad Tank - bit.ly/3yts9qn
► Hat - Zion Cap - bit.ly/3Pjk5lo
► Gel PF 30 - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Gel PF 30 Caffeine - visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10)
► Watch 1 - COROS APEX PRO 2 - amzn.to/3Wle4Vo
► Watch 2 - COROS APEX PRO - amzn.to/3CPky7W
► Heart Rate Monitor - Garmin HRM Pro - amzn.to/3MmJw1I
► COROS POD 2 - amzn.to/3uVcwFV
► NutriSense Continuous Blood Glucose Monitor CGM - bit.ly/3Xebylh
► Camera - Go Pro 11 - amzn.to/3FZfCiw
► Mic - Go Pro Media Mod - amzn.to/3vBTxAs
YOU CAN FIND ME, FLORIS GIERMAN HERE:
► Personal Best Program: www.pbprogram.com
► Website: extramilest.com
► Strava: / strava
► Instagram: / florisgierman
► Podcast: extramilest.com/podcast
Subscribe and hit the bell to see new videos: bit.ly/Flo-YT
Download the Low HR Training Guide PDF for free: extramilest.com/subscribe
*🚨BIG GIVEAWAY!! Win a pair of running shoes of your choice (up to $300 value). To enter, subscribe to my KZhead channel and comment: what was your favorite takeaway, lesson or quote from this video? 1 winner will be picked by August 31st and contacted from this KZhead channel, not through Telegram or any other channel. 🚨*
The specific training guidelines of increasing training, but backing off every 4th week was really helpful as someone who runs without a coach/plan. I'll definitely incorporate that into my running. Thanks so much!
1) You are a machine 2) Train consistent but be patient 3) Seriously you are a machine Awesome video boss
I am old 38 age. I ran easy 7:45 mi/min. How many HR 2 zones? Please let me know 😊🙏
Wow I can’t believe you can run that pace and hold a camera and talk so easily. I listen to your podcasts whilst walking my dogs and really enjoy your content. Biggest takeaway was waiting a few months before introducing speed work, and to bring it in slowly.
Top characteristics of top performers Persistence Determination Discipline Love your show brother. I have changed my training mode to low heart training. Thank you for introducing me to it.
I like how you can jog a sub-3 while delivering a lecture on marathon training. Nicely done.
Crazy 😂
It’s just a big flex from Flo on us ;)
Isn't that kinda the content of the lecture 😅
just a casual sub 3 HR marathon 😪
That too on the track. Legend 😂
While making a video no less.
And on a dizzy track 😱😱😱
How to also talk at this pace 😆
Well, just casual consistent 10 years of slow training 😉
I don’t think you guys understand how insane this is. Bro ran a sub 3 marathon CASUALLY while having a conversation with us the WHOLE TIME.
Bruh. This guys doing a PowerPoint presentation in his head running 6 minute miles during a marathon.
LoL legendary
I have watched this video multiple times while I am training. Today, I broke 17:00 mile. At 50 and obese. Thanks Floris!
Excellent buddy! Congratulations on your achievement , I hope your progress is still going well!
Good on you. But I would not run until you regain a healthy BMI, otherwise the exercise weight is just going to cause injury.
nice
Update?
Keep working hard man! Just remember at the end of every workout is another step closer to sleeping and waking up easier, a boost in confidence when you look into the mirror and see your progress, and the next size down in jeans. Not to mention compliments from family and friends.
Let me tell you about low HR while I run a sub 3. So badass 🔥🤜🤛 Great content! What a gem ❤
Appreciate you Eric, I always get excited to talk low HR training :)
Great sharing... thanks Floris❤❤
Amazing I can probably run a 3:45 marathon right now ( summer in winter probably 3:20-3:30). Thank you for the great advice regarding training
Don't worry, I was over here on my couch wheezing for him 😂
Yeah this is so impressive, I agree. I calculated my MAF (146), should my heartrate be below this? Everyone talks about a "zone", but I'm a bit confused, because the result of the formula is just a single number, not a zone.
My biggest takeaway is that with my 9-5 job, I've found that integrating Zone 2 running during lunch hours has become doable and genuinely invigorating. It's a game-changer to complete a run and still feel energetic, rather than being wiped out and needing a nap. This has turned my midday exercise into a productivity boost rather than a drain. Highly recommend this for anyone trying to balance work and fitness!
Totally, I can absolutely relate to this Redas. What a difference in energy levels this can make before, during and after your run. Enjoy your journey. Cheers!
good idea. and when do you eat lunch?
@@MrMars121 I'm not the OP you're responding to, but I and many other people have computer jobs in our offices/cubicles so we can use our lunch time to go workout and then just eat lunch at our desks, afterwards. Obviously this is highly job dependent and isn't for everyone.
@@lhuce7586how about changing clothes or getting sweaty?
@@butteryflakycrust4864 in my case lucky to have in our office building a shower in the parking basement
Stuff of legend - making a sub 3 hour marathon look like a casual walk in the park whilst delivering the most comprehensive, evidence based video on zone 2 training. Amazing!
Glad you enjoyed it, cheers!
Most people just talk about what they preach... while this guy does what he preaches while preaching! Huge respect and inspiration!
I cannot believe he gave this well organized video lecture WHILE RUNNING a marathon, and ON A TRACK the whole time 😭😭😭
8 miles in and 147 heart rate at a 6:42 pace!!! I have faith that I will reach that point! I know that I will, just have to keep putting the work in everyday.
you still running regularly bro?
You still running regularly bro?
you still running regularly bro?
Good luck. Prediction; It WON'T happen. To run faster you need to put in the work.
You still running bro?
I love the concept of low HR training, especially the emphasis on being humble and not worrying about how running slow looks to other people. Also, I'm so impressed that you delivered all of this info in such an organized manner while running a sub-3 marathon. Bravo!! 👏👏👏
This is beyond impressive! Sub 3 marathon at low HR and delivering a high quality, concise and top training lecture is simply amazing. For majority, doing a sub 3 is a dream.
Thank you Floris! Love your videos. Had my biggest mileage week this week (144km at age 68) and could never have managed this without LHR/Zone2 training. The great thing is I wake up feeling quite fresh each day. Hoping to break my age category record at Gold Coast HM (Australia) in 2 weeks time and then run the marathon the next day - as a starter for Comrades 2024 training. Won my age category at Tokyo Marathon this year and broke the Australian single age category record for 67 years. I have learnt so much from your videos (and Stephen Seiler) over the past few years. Thank you again!❤😊 Best take away? Be guided by HR on your watch and stay in the range you have chosen.
Congrats. Did you choose 112 for your hr? Hello fellow aussie
@@dazamad No Darren! My LHR training is within 120-133bpm most times when I am on my own. When with a group it may be 133-143 if I can encourage everyone to run slow. Some sessions with a bigger group will end up upper end Z2 140-150 ish.
I'm 61 and have been training at a low heart rate for 6 months now. I usually run outdoors but my last run was on a treadmill because it was pouring outside. To my surprise I ran a PB at 7 miles and I could have gone longer, except I needed to pee! I was shocked. Granted, the treadmill was much easier, but still. I loved it! Thanks for all you and your wife do to help us regular folks!
Next time, increase the incline to 1.5 to recreate the air Resistance to make it a bit realer
This is quite possibly the most passive impressive KZhead video I have ever seen. To give an excellent talk about zone 2 training which pretty much covered everything we need to know, whilst completing a under 3 hour Marathon! - quite incredible. I most certainly am not an athlete but have pushed my speeds resulting in injuries and setbacks. So I'm giving this a go for a few Months, I now understand the logic behind it. Thank You for the excellent delivery & information.
This has to be one of the best videos on youtube. The information you provided was amazing. What made this video was how you presented the info. Examples of everything with great breakdowns and for you to be doing that while you are effortlessly running a sub 3 is spectacular.
Floris, love the video! I really love the portion where you talk about the talk test, highlighting how important it is to be familiar with how your body feels at different paces rather than choosing to focus exclusively on external metrics such as heart rate, regardless of how helpful they might be. You are inspiring me to put in many miles in zone 2 this summer in preparation for my cross country season in the fall!
Great content Floris - show notes are great and the entire video is amazing!!!!
You made it looks so easy. Super run! Thank you for the hard work put into this video
Great video as usual. I love the idea of low heart rate training, i started enjoying jogging for the first time in my life with this method.
One of your best videos. One of my favorite parts of the video was the graph of your pace over 24 months training. Inspiring.
I was looking at this run on Strava and waiting for the vlog, great content, thanks Floris!!
Love this format of your videos!
Hi Floris I recently found your channel and been binging all of the podcast episodes. My biggest takeaways overall was check your ego at the door and another quote i heard from someone else was "compliance is the science" and that goes back to what you mention with patience consistency and discipline. My favorite quote from this was walking is training! Before I even attempted MAF training and commited to buying a heart rate monitor or running watch I committed to long regular walks. Thanks for continuing to put out great content and look forward to future podcast episodes
I have watched this about 10 times so far! My favorite video. It’s bad ass that he can be this informative while running a sub 3 marathon. Hardcore GOALS!!!!!
You are totally an inspiration! Talking and running a marathon!
Awesome effort and great info. Thanks for making pur running journey happier, healthier and stronger
Most underrated running channel on KZhead. Thanks Floris.
Favourite takeaway was to stay consistent, forget the ego, and allow enough rest and recovery to to ensure progress! Love your work Floris
This is great. The questions and issues I've had with my first few weeks of low HR training were exactly what you mentioned. I'm determined to stay the course over the next 4 months for my upcoming fall marathon.
Well done Floris, great fitness level there mate 👍🏽 Much appreciation for all of the helpful guidance too
My biggest lesson is that I am always training in a high hr zone and I definitely want to try to do more low hr training. Seeing you talk and film while running that pace is mind opening
Firstly, it's so impressive that you recorded this while running a sub 3. Amazing. A question about nasal breathing - any tips for someone with a deviated septum, allergies, and a nose that runs like a faucet when I exercise? I've switched to nasal breathing throughout my day but as soon as I exercise and my nose starts running, it's like being waterboarded.
🎉 thanks for spreading the message and making it so much easier on my mind to really go easy in a informed way about what I’m going to do 😊
Amazing video Floris! You make a sub 3 hour marathon so easy talking the whole way. Keep up the great work!
My favorite take away is just the whole concept of low hr training. I haven't been running a few years because I had frequent issues and started cycling instead, but I miss running, so im giving it a go again.
Your 24 month progress chart is so impressive. Really showcases how important long term consistency is and to train avoiding injury.
what a great real deal demo...not just words🔥🔥
Hey thanks for the Extramilist 26.2 show. I’m impressed how you can present with such clarity at that range and pace. My favorite tip was how to ease into speed work after a while of doing low heart rate training. Keep up the great work man! You’re changing lives.
Great video! A great book which covers a lot of the science of this training is ‘Training for the Uphill Athlete’, I highly recommend it. My favourite takeaway is the idea of just slowing down, running slowly and getting time on your feet without looking at pace, brings the enjoyment of running back and makes improvement just part of the process.
A hugely inspiring video. Wish I'd known about low heart rate training 35 years ago. At 53, I started training this way and experienced the frustrations of having to walk for periods, as well as seeing my performance and VO2 levels reduce on my Garmin watch. However, slowly, things are beginning to turn around. I am running faster at the same heart rate and feeling better and better. I am trusting the process and feeling excited to see where this takes me.
Nobody knew about low heart rate training 35 years ago.
Fantastic video. Cheers, Floris!
Brilliant video, very informative about the use of 80/20 MM and your personal experiences. Thank you 🙏🏽
You are awesome. I've been trying this and have made progress on pacing. It was difficult at first and had to walk several times per mile to keep the heart rate down. I'm training for an ultra and know I have a long way to go but feeling confident. You are right about feeling good after slow running. I did make the mistake of increasing milage to soon and am stepping back some. I already learned this from you but need reminded. It's like financial advice, everyone knows they need to live on a budget but don't. You may have the knowledge but not the discipline. Running is the same. Keep reminding me.
My favorite takeaway is changing my watch to show heart rate instead of pace. I think I’ll actually do this to trick the mind into focusing on running relaxed and within the right zone!
Thanks Floris, you got me into zone training!
Ease into the speedwork was the top pick for me ! Keep it strong!
I started running 3 years ago (at age 38) and without knowing I trained my aerobic base like crazy. On my long runs I never went above 127bpm, my daily miles stayed below 145bpm and when I started intervaltraining I never exceeded 170bpm. In January this year I did a lactate threshold test to really get to know my zones. Without going too much in detail, my heartratezone 1 is everything under 145bpm. In April this year, I was able to run a 3.07h marathon at an average heartrate of 158bpm. So I guess low heart rate training really works and I was doing it without knowing it, and most of all, enjoyed it 😉
Low mileage MAF runner here! Age 38, 15 years of endurance sports. Started with MAF in january, only 2-3 runs a week mainly cause I'm very injury prone. Had issues that you described but finally after 6 months I see those improvements! Maximum volume a week was only 20km, so if you have the same doubts that I had: take your time, it works. Now I can increase the mileage slowly without big problems. Thanks Floris!!!👍🙏🤗
I’m a new subscriber. I love the part about how to overcome doubt with low HR training. There’re some thoughts during the time of my runnings, so your video confirms that I’m doing the right way. Thank you. ❤
Floris, you are my hero ^^ These talk and run marathon videos are super inspiring. I've listened to a lot of people on running in general and very few have your clear way of laying out interesting and useful stuff. For me the key takeaway points were patience, persistence, and consistency I guess as the secret of success in any matter. I do feel exhausted after my runs though. I really liked the idea of a journal to record all observations, I'm gonna have to do that. Right now I am learning how to enjoy my runs and how to incorporate them in my working week so that I can do that work after my workouts. Thanks a lot!
I’m in my third year of MAF training with great results so far. For me, the biggest challenge is slowing down when it’s hot. I live in Texas, and for about three months it rarely gets below 78º and very humid, even at dawn. My pace drops 1 1/2 minutes per mile slower, and I have to walk almost any incline to stay under MAF max hr. I speed back up and make year over year gains in the fall, but it’s hard to trust the process when you get slower for that long after you’ve seen cool weather improvements the previous year
Loving this channel and podcast. In 3 months, I’ve gone from 11:27/mi at 145 BPM to 10:05/mi at 140 BPM for 6 mi. Age 40. Biggest takeaway is be content to go slow and ease into speedwork slowly too. Thanks for the awesome content Floris!
Great content! Well explained, thank you
Amazing video and a causal 3 hr marathon whilst explaining it all just proves what you are saying works! 👏🏻👏🏻👏🏻
My key take away is just staying consistent with the training. I’ve started the low heart rate training about 6 months ago, mainly after coming across your channel. Such a good feeling seeing my pace quicken while keeping the same heart rate. Thanks for the great content!
You know, I believe this might just be the very first KZhead comment I've written in the past decade of quietly enjoying videos. As someone who's relatively new to running, having started just about a month ago, I have to say, this video is like a treasure trove of valuable information. Big thanks for the motivation and the insightful lessons it provides!
Dankjewel voor je goede content Floris. Hele duidelijke en goede uitleg, tussen je sub 3 door
Thank you! I had similar doubts and you spoke of them. I feel good now. I will keep training and be patient with the growth :)
I've been watching lots of low heart rate advice guides on KZhead, and can definitely say this is the most comprehensive, insightful one I've seen. Thanks so much, Floris!
Glad it was helpful, means a lot to me. Cheers
Favorite takeaway is letting go of ego and don't overdoing your training 💐 plan on improving my sleep and stress too. You are spectacular 🎉🎉
Thank you so much. The Training Guidelines and the progress examples are both great
Sir! Thank you so much. I would say this goes into your top ten videos! I felt so motivated watching this morning, I set my own PR distance at a PR pace and all in Zone 2. Last fall when I started this MAF/80/20 style training I was doing 16-18 min miles and couldn’t get past 2.5-3.1 miles keeping my heart rate in zone 2. Today I did 6 miles all under 12 minutes and all in Zone 2. I live at 6200 feet here in Colorado Springs, Colorado. Today was actually hill day, so I had 7 hills fit into the run. The adjusted pace with the hills taken into account was calculated at 12:15/ mile. My goal is 10 min/mile in Zone 2 by the end of 2023. The keto program that I put myself through has also helped greatly as I’ve dropped 22 pounds in 6 months and now comfortably maintain a weight between 215 and 220 pounds at 6’2”. I will be 64 years old this year. I usually compete in triathlons but only have one quick Reverse Sprint under my belt this year. This fall at the end of Tri season, I’m going to really focus on losing more weight and completing a few 10ks and hopefully a 1/2 marathon by the end of 2023. This video today, watching you walk the talk and showing us your beautiful family was just so inspiring and beautiful! I thank you sir! Thank you for all the tremendous amount of care and detail you put into your productions. Thank you for the positive energy that just explodes off of the monitor as I’m watching in complete amazement. Thank you for being honest and direct. You’re one helluva human being man, father and husband. HAPPY FATHERS DAY 2023!
I have been training low heart rate for about 1.5 months. I was getting close to the end of my training on Friday and decided to do something. I *ran* at 4.1 mph (I am currently on a treadmill) for about 1:30 minutes. At 50 years old and close to 290 lbs, this was a HUGE leap. Meanwhile, I find myself working at about 3.5 mph - where I had to *jog* when I started. Rather than worry about how long it is taking, I look back on where I came from. THAT is a strong motivator. Favorite takeaway: If you feel like running, go for it. (This is what I did on Friday) Knowing this really helped with my self confidence. My 5K race in October is getting closer and closer! You are never too old to start. Thanks, Floris.
Maybe most important training video I’ve ever seen Thanks floris.
Thanks for sharing your experience! Great tips to keep in mind and definitely try!
When I am running 4:10/km it does not look like that. It feels really fast and it looks like I’m dying
He's Dutch so probably super tall lol
😂
Bravo, that was educating and fun to watch.
Brilliant video. Very informative and entertaining. This has given me all the information i need. Thanks. Subscribed. 😊
Thank you for explaning. Starting this with a next run.!
Truly the greatest quality content
Thank You Floris. Good for You.
Simply incredible! Thanks for the cool video.
Brilliant. I have so much to learn & you gave so much advise that I now feel happier running slower in zone 2. Thankyou 😀
WHAT AN ABSOLUTE LEGEND of KZhead RUNNING. 2nd video I've watched and I'm hooked. Good job brother!
The 'What to expect from low heart rate training' really hit home and made me realize that I am not the only one experiencing this. Great takeaway!
What a fantastic video! Well done Sir 👏👏
Great video. I am really happy that I watched this video. Great information and it gives me motivation to continue running slow for a longer period of time.
Love your video. I’m convinced by your video about low HR training 😃 Subscribed 🎉
You are the best.runners of all levels should hear & see your coaching.
Great video Floris!! my lesson when to start speedwork ,tkanks.
Great content, this video is a must see and digest, very valuable
I like that you show us everything by your example, many speak about low HR but you can't see that in their training
great run. thanks for the tons of info.
So much wisdom in this. Thanks, Floris for the work you do to build community and share your knowledge. I appreciate the presentation style, content and production. Tim Lawler
This is incredible 👏🏼
Thank you for providing such great content! Began running again in January after a long layoff. Did most of my running at low heart rate. Used to get injured and overdo it. No injuries and just broke 2 hours in the half marathon on a hilly course in the summer (taking over 12 minutes off my previous best!). Aiming for a marathon in the fall and will continue to utilize many of the principles laid out in this video. Thanks again! It really works!
Very much looking forward to trying low HR training after 2 years off running. This was such an informative video. Thanks Floris
Realy, this is the best content about zone 2 and low hr training. Thank you.
I listened to this while running this morning. It used to your foot strikes to keep my cadence proper. Thank you, Floris. I appreciate your presentations.
You schooled me while running a practice marathon. Thnx . your info is gold brother.
Loved the video! I didn't realise how many factors affected my running importance (stress, lack of sleep, negative mindset). Running really is impacted by so many factors in your life
You're runnerpedia sir. So much information just from your head while running. Impressive! Ty
I'm so happy watching this video, lot of inspiration.
Loved this first video on your channel. The best zone 2 i found for an absolute beginner. Thankyou 👌
"Feeling good so far!" - favorite quote from the video :) I think I will watch this one again and again, because I personally find a lot of useful information. Trying to run using the MAF method myself, started this month, I can't see the results yet. Will keep running following the MAF rule until October , when I'm planning to run my first marathon. Goal - to finish it. Not a fast runner, but a high heat rate runner, I strongly hope that the MAF will help me enjoy more my running. Stay safe and keep up with this great channel, Floris!
Thanks for the inspiration and information Floris. My biggest takeaway here is to keep my ego in check and focus on the long game. I’ve always tried getting into running but get injured EVERY TIME and fail to stick with it. I’ve been utilizing low hrt for about 4 mo now and my aches and pains from getting started again are subsiding and I’m consistently increasing my mileage little by little.
Really basic and amazingly helpful. Thank you.