The Extramilest Podcast6 Nov 2020

#40: Heart Rate Training, Speedwork and Running Volume with Floris Gierman

"During recovering is where the real adaptations of training are happening. That is not during the workout stress that you are putting on your body. That's why I like this more holistic training approach, not just looking at the running component, but also at your stress levels, sleep, recovery, nutrition, hydration, all of these other elements that come into play to become an overall healthier athlete." – Floris Gierman

Today is a bit of a different show. I visit the Running and Fitness podcast with Raj, for me to be a guest on his show. Normally I'm the one interviewing, but this time the tables were turned.

We discuss:

heart rate training
how to integrate speedwork
minimum training volume for athletes to improve
role of strength training, nutrition and recovery
and much more!

Rajagopal Anapuzha is located in Mumbai India and he has hosted a variety of great guests in the endurance space.

You can subscribe to the Running and Fitness with Raj podcast on all major platforms.

Links and tools mentioned:

Marathon PR Training Program
5K to Half Marathon Training Program
Extramilest Facebook Group
Floris Gierman on Strava, IG and YouTube
Extramilest newsletter with Running Tips an Strategies
Atomic Habits book by James Clear
Matt D'Avella YouTube Channel
Running and Fitness with Raj website + podcast
Rajagopal Anapuzha on IG, FB and Twitter

Show notes:

03:30 – Floris introduces himself and his first two marathons
11:55 – Key aspects of low heart rate training
19:55 – When to add speed work
21:05 – Common frustrations in low heart rate training
26:10 – Minimum number of hours of low HR training required for improvements
32:05 – How to measure progress when training at low heart rate
34:50 – How and when to incorporate strength training
37:40 – Recovery tools like ice bath and sauna training
39:35 – Key nutrition principles
43:15 – Floris' Marathon PR programme
45:30 – Recommendations on other resources

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