Sample Week & Duration Principle

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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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ABOUT THE EXTRAMILEST SHOW:

A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.

More info about our running coaching program can be found at https://www.pbprogram.com

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