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Zone 2 Training For Beginners & Advanced Athletes

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: https://www.pbprogram.com Download the Low HR Training Guide PDF for free: https://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 - https://extramilest.com/podcast/ ► MAF 180 formula: https://philmaffetone.com/180-formula/ ► HR Training Zone Calculator: https://bit.ly/hr-calculator ► Talk Test:    • How to find your “Zone 2” without usi...   ► Lactate Testing: https://bit.ly/3WAbI5z ► Personal Best Training Program: https://www.pbprogram.com ► 25 Tips from the Extramilest Run Community:    • MAF Training and Low Heart Rate Runni...   ► Marathon pace wristband creator: https://bit.ly/3RVu51w PODCASTS SHOWN: ► Kipchoge's Advice to Race Faster, For Non-Elites:    • Kipchoge's Advice to Race Faster, For...   ► Frustration MAF training, with Jen and Kathryn:    • MAF Training, Frustrations, Challenge...   ► Kofuzi on Extramilest Show #33:    • Kofuzi on MAF Training, Frustrations ...   ► HR Training with Larisa Dannis:    • HR Training with Larisa Dannis Extram...   ► MAF low HR training with 2:44 marathoner Wissam Kheir:    • MAF low heart rate training with 2:44...   GEAR USED: ► Shoes - Nike Air Zoom Alphafly Next % Flyknit - https://amzn.to/3HILKIC ► Shorts - PATH projects Graves PX 7” Shorts - https://pathprojects.com/graves ► Liner - PATH projects Lynx PD 8” - https://bit.ly/3VimixU ► Shirt - PATH projects Andes Ad Tank - https://bit.ly/3yts9qn ► Hat - Zion Cap - https://bit.ly/3Pjk5lo ► Gel PF 30 - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Gel PF 30 Caffeine - https://visit.pfandh.com/Flo10 (10% off your 1st order with code FLO10) ► Watch 1 - COROS APEX PRO 2 - https://amzn.to/3Wle4Vo ► Watch 2 - COROS APEX PRO - https://amzn.to/3CPky7W ► Heart Rate Monitor - Garmin HRM Pro - https://amzn.to/3MmJw1I ► COROS POD 2 - https://amzn.to/3uVcwFV ► NutriSense Continuous Blood Glucose Monitor CGM - https://bit.ly/3Xebylh ► Camera - Go Pro 11 - https://amzn.to/3FZfCiw ► Mic - Go Pro Media Mod - https://amzn.to/3vBTxAs YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Personal Best Program: https://www.pbprogram.com ► Website: https://extramilest.com ► Strava:   / strava   ► Instagram:   / florisgierman   ► Podcast: https://extramilest.com/podcast Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT Download the Low HR Training Guide PDF for free: https://extramilest.com/subscribe