#122: You're Doing Zone 2 Wrong (Even If You Think You're Not) | Scott Johnston Round 2
The Extramilest PodcastShow Notes
Thanks to Bear Mattress for sponsoring this video. Get 40% off your Bear mattress at https://www.bearmattress.com/floris using code Floris. Another incredible episode with Coach Scott Johnston. He is back for Round 2 after our first episode reached over 140,000 YouTube views in just a few weeks. We dive deeper into Zone 2 training, common mistakes runners make, VO₂ max myths, recovery, and how to balance intensity and volume for long-term progress without burning out. Watch this full video on YouTube: https://www.youtube.com/watch?v=HDg4NAEKQO8
Chapters: 0:00 – The truth about zone 2 training 1:00 – Training for the Uphill Athlete 1:20 – BEAR mattress sponsorship 2:40 – What people get wrong about zone 2 training 10:10 – MAF training explained (180 – age) 14:11 – What people get wrong about high-intensity training 23:18 – Introducing our new Personal Best Running Club 24:07 – Recovery times by training zone 28:27 – How Jakob Ingebrigtsen runs double threshold sessions 34:50 – Balancing volume, intensity, and priorities 37:14 – Overtraining signs and recovery debt 47:45 – Motivation, body signals, and when to stop 51:40 – How to do run-walk training in zone 2 55:40 – How to measure progress in run-walk training 57:12 – Sample run-walk training week 59:22 – Guidelines for beginners starting easy training 1:02:04 – How to do cross-training during injury 1:05:12 – Lever treadmill tool (injury recovery) 1:07:23 – Returning after injury or time off 1:13:20 – Training in heat and adjusting effort 1:18:58 – Does aerobic threshold improve over time? 1:20:58 – Breathing vs heart rate for intensity 1:24:00 – Training at altitude (heart rate adjustments) 1:25:35 – Where to find Scott, his books, & programs 1:27:03 – Final advice for recreational runners to improve without burnout
FIND SCOTT JOHNSTON ► Website: https://evokeendurance.com/ ► Instagram: https://www.instagram.com/coach_scott_johnston/ ► Evoke Instagram: https://www.instagram.com/evokeendurance/ ► Reddit: https://www.reddit.com/r/evokeendurance/ ► Podcast: https://podcasts.apple.com/us/podcast/evokecast/id1652132598 ► Spotify: https://open.spotify.com/show/5hEgBO6OHjnya5S6CWL024 ► Training for the New Alpinism Book: https://a.co/d/056KjXT1 ► Training for the Uphill Athlete Book: https://a.co/d/00NXdpdR
YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Our New Personal Best Running Coaching Program: https://www.pbprogram.com/ ► Buy my new book Running Breakthroughs: https://geni.us/runningbreakthroughs ► Instagram: https://www.instagram.com/florisgierman/ ► Extramilest Website: https://extramilest.com ► Strava: https://www.strava.com/athletes/1329785 ► Path Projects Website: https://pathprojects.com
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