MichaelFounder @ Longevity 100, Firefighter, 40 years old, Training to be strong at 100. Helping men aged 30–50 add 10+ active years through a personal coaching community with 12 niche experts.
Table of Contents
Do not index
Do not index
There is no escaping it. Great cardio is a key attribute of someone who lives a long and strong life and running is a great way to improve your cardio fitness.
Here are 8 key actionable points from a recent Q&A session inside Longevity OS with awesome running coach David Abbott.
Be sure to follow David on X @runliftrunlift where you can find links to his coaching programs and content. (He has already helped me take 3 minutes off my 5k time).
Expert Q+A session summary:
1. Training for a Sub-20 Minute 5K
- Incorporate weekly interval workouts: 3–5 minute intervals, 4–6 reps at 5k-10k pace. Aim for even or negative splits, targeting 95% of max heart rate.
- Example: 6 x 1000m intervals helped David lower his 5k time from 20:20 to 18:45.
2. Effective Treadmill HIIT Workouts
- 6 x 4 minutes at marathon/half marathon pace on a 4% incline with 2–3 minutes rest.
- 8 x 1 minute on a high incline (8–10%) at a speed sustainable for 60 seconds, with 3–4 minutes full recovery.
3. Calf Pain/Tightness Solutions
- Calf raises (both straight and bent leg) with heavy dumbbells.
- Strengthen the foot, ankle, and shin using a theraband or towel for resistance.
- Ensure proper hydration to prevent calf cramps.
4. Weekly 5K Training Framework
- 1 fast workout (intervals or tempo run).
- 1 long run.
- 2–3 base runs with strides or hill sprints at the end.
- Keep base runs at or below aerobic threshold and switch the long run to intervals 4–6 weeks before the event.
5. Adding Zone 2 Cardio to Strength Workouts
- Use proper running shoes to reduce injury risk, especially on hard surfaces.
- For a Zone 2 protocol, cap your heart rate at around 75% of your max (e.g., 140 bpm). Slow down or walk when you hit this cap, resuming running when your heart rate drops to 100 bpm. Start with 30 minutes and add 10–15 minutes every 2–3 weeks.
6. Optimizing Zone 2 Training for Consistent Gains
- Balance intensity and volume to avoid overtraining or stagnation.
- 4 hours of Zone 2 per week is a good baseline.
- Supplement with alactic work like strides or hill sprints to improve neuromuscular fitness without fatigue. This can be added several times a week.
7. Preventing Hip Flexor Pain
- Warm up with dynamic movements like multidirectional lunges and leg swings.
- Walk for 15–20 minutes before running.
- Strengthen and mobilize the hips, glutes, and hamstrings with exercises like glute bridges and single-leg squats.
8. Maintaining Cardiorespiratory Fitness in Hot Climates
- Train in the early morning or late evening to avoid peak heat.
- You’ll adapt to training in heat, and your performance may improve when you return to cooler climates.
- Consider open-water swimming as cross-training to maintain cardio fitness while staying cool.
Interested in getting your longevity questions answered by experts?
Related Reading
- Running boosts lifespan - Runners World
- Health status of recreational runners - nature.com
.png?table=block&id=166c27b1-6b1b-80da-8524-d5cd507b1cc1&cache=v2)
