How I Run Faster For Longer (Using Science)

In this video I'll show you the science-based cheat codes to run faster for longer. I hope this serves you.

References:
Rosenblat MA, Perrotta AS, Vicenzino B. Polarized vs. Threshold Training Intensity Distribution on Endurance Sport Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Strength Cond Res. 2019 Dec;33(12):3491-3500.

Disclaimers: Nicklas Røssner is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use this information strictly at your own risk. Nicklas Røssner will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video included but not limited to economic loss, ilness, injury or death.

[reieli]

Quick notes
Pyramidal Training 3:07
Polarized Training 3:45
Threshold Training 4:28

Run workouts
Hill sprints 6:51
Tempo Runs 7:15
Long Runs 7:38
Interval training 7:56
Sprints 8:21

Thank you for sharing. It was first time to hear about Threshold schedule? Ive only heard about Norwegian Training as 4x4 run. Looking forward to give this a try.

Keep up the great content 😊🏃

[werdnativ]

Critical details like "high zone 2" and "as close to LT2 as possible" are why I think a properly-defined 5-zone system is more helpful than just easy/medium/hard. Especially for teaching/coaching.

[velislavstoev]

Love this video. Well structured and no trash talking. Everything is on point. Thanks!

[dydoeut]

Thanks for the video. Helpful to me and runners

[d.r.]

Holy shit what a good video short and everything included ...one small thing add lactate levels for the different zones

[BilalBenz]

Great video!
How would a weekly schedule look incl. the 5 workouts?
Are they additional because how can i maintain zone 1 while doing sprints ?
Thanks in advance for ur reply

[ciki]

Hi, thx for the video! I have few questions to 5 workouts:
1. what separates "sprint" from HIIT? I see them quite equal - short intervals of very high speed/effort?
2. what are the benefits of "sprints" for distance runners (or at least half-marathon distance and more)?
3. what are the benefits of "sprints" in comparison with "hill sprints"?

thanks!

[davidbetan]

Excelent video. What Is better? Pyramidal vs threshold training?

[irgiaf]

help me i dont understand in threshold training DAY 2, which that you explained 6x10min Zone 2, is it the same like zone 2 for 60min? or its like interval that there is rest between the set? and if there is rest, can you tell me the detail? btw, thanks for making good video 😊

[piotrrostow]

A great video. The problem I have is accountability. Max I could do per week are 2-3 runs.

[rforward]

I’m interested in giving the polarised training a go. You mention 55-75% of 5k pace for z1. What % of 5k pace is the start of zone 3?

[MrSilain]

Very good information! I did a lab test, my LT1 is at 146 and my IAS is at 168! It is very interesting, I can do a lot more Intervalls and tempo runs if I stay under 168. If I go above 168 I have to recover longer and do not feel so good after the workout… Many youtubers are telling me to do high intense intervalls, the lab test coaches telling me to do high intervalls, but for my feeling after many many hours of training the magic zone is right below the second threshold. Under the IAS of 168. Especially for half marathon and marathon. What do you think? 😊

[Taylor_swiftie_fanlife]

If you live in an area where summer is high heat, high humidity how how are you adjusting to training in those sort of conditions? I like running in the heat but keeping your hr low can be problematic. I realize you can run at the crack of dawn but even then it’s often in the 80 F range and most days that just doesn’t work schedule wise. I’ve always just figured you take a beating in summer and get relief in the fall.

[Leonidas-eubb]

I think it's possible to run fast (4min 1500) without any overdistance work.
Only sprints, hills, interwalls.
The aerobic base can be trained/maintained by doing anything like from playing soccer, doing cucuit training, walking up a mountain. Basically anything that keeps the HR in zone 1 long enough.

[julianquintana]

Also Is neccesary teach or explain the strenght trainings AND how to mix it all week,

[litoid]

What happens if i spent 30 minutes in zone 3(5) with bpm above 170 up to 190.. at 37 years old... 5k running. 40 minutes total time.

Im a beginner and i felt a pression hurt in the chest that night. 2 days later, i still feel it.

Especially when i laugh or exhale all air.

Any ideas?

[Sewe]

When can i do these Workouts if i do one of the 3 trainingsplans... after the runs or when?

[Fitnessforarmy]

If you had trained hard, any position of running can make your run faster

[jtfoo]

At 5:48, is there an error on Day 7? Should it be 10X400 1min break in Zone 3? Not zone 1?

[anupchetry]

3200 m weekly running routine send me please ❤❤❤