How to Increase Your Training Volume

Every athlete is different, and that's why it's not possible to give a minimum amount of training. Some athletes respond well at three hours a week, others at six and others at 10. Increase your training volume by 10% per week max. Train consistent and be patient over here.

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Low heart rate training can work well for athletes of all levels (and ages), from beginners to advanced. In the episode we take a deep dive into Low Heart Rate Training with a detailed guide and cover:

1. What is low heart rate training? / Why?

2. How to train with a low heart rate?

3. How to overcome frustrations / challenges with low HR training?

4. The 10 common mistakes with low HR training

5. How much zone 2 training is right for you?

6. When and how to add speedwork?

This episode is also available as full video here: https://youtu.be/taO8kKsx448

This is going to be a different episode than normal and I honestly don’t know if this episode is going to work well in audio format. Let me explain. Recently I (Floris Gierman) recorded a 35 minute video of a low heart rate training guide. The only thing is that I recorded this video, while running a sub 3 hour marathon on a running track.

I did use an external mic, however you do hear me huffing and puffing from time to time, because I’m running an average pace of 6:45 min / mile, so 4:12 min / km for 26.2 miles / 42.2km.

Before we start this episode, two comments:

This podcast episode is also available as a full video with some graphics on my YT channel: https://youtu.be/taO8kKsx448

Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe

LINKS AND TOOLS MENTIONED:

► My Strava from this run: https://www.strava.com/activities/9029158789

► Extramilest Show Podcast - https://extramilest.com/podcast/

► MAF 180 formula: https://philmaffetone.com/180-formula/

► HR Training Zone Calculator: https://bit.ly/hr-calculator

► Talk Test: https://youtu.be/AoB2AMUq8Wg

► Lactate Testing: https://bit.ly/3WAbI5z

► Personal Best Training Program: https://www.pbprogram.com

► 25 Tips from the Extramilest Run Community: https://youtu.be/lbCO0zlUPkE