How to train for the 13.1 mile race distance. Whether you are a beginner runner or an advanced marathoner, these tips and workouts are designed to help you run faster! SUBSCRIBE: www.youtube.co... Follow Coach Sage on Social media:
so the tips, for short, are: 1. increase Mileage 2. get a proper running shoes 3. learn a proper running technique 4. add in tempo runs 5. add in a long run 6. add in speed intervals #NoteToMySelf
interesting points ,if anyone else wants to discover how to run a marathon try Sarparder Running Expert Starter (Have a quick look on google cant remember the place now ) ? Ive heard some unbelievable things about it and my neighbor got excellent success with it.
Speed workouts and tempo runs are the key. When I posted my HM PR of 1:25:21, it felt really easy for the most part. First 10K I had a big smile on my face even though I averaged close to 4:00 min/km. The reason it felt easy is because I was doing lots of intervals, uphill sprints and tempo runs at a faster pace. So on race day, even this fast pace (for me) felt comfortable. But do start doing these workouts gradually and fairly slow, or you might get an injury. Ideally you want to have about 12 weeks of training before a big race, this will give you enough time to slowly build intensity.
I know this is not fast, but I have been subscribed for about a year now I am sure, your training tips took me from a 4:40 marathoner to a 3:45 marathoner, and I am still far from my best, I can feel improvement all the time thanks to understanding what each workout does for me physically. Thanks Sage, all the way from South Africa.
Thank you Coach Sage. I'll have my 3rd mini-marathon race this coming Sunday. For the past 6 weeks, I Ve been running 5-6km 5 days a week together with Yoga aiming for my first half-marathon by the end of the year. Been watching your clips everyday before my practice. They are very helpful and inspiring.
I'd like to see a video discussing your personal racing history and the evolution of your strength, speed, and experience as a runner. Was young Sage always a front packer with natural speed, or did that develop with the years of training. Maybe a little of both? Do you think you've hit your maximal potential or do you think you still have areas for growth? How do you know?
Love this video, being a new college runner training for longer distances and having a 1:21 half marathon PR this training talk was exactly what I wanted to hear. Can't wait to run my second half marathon this summer! Keep them coming!
Love this! I am training for my first marathon now while I build out my van to live in. Once the van is done I am road tripping to cali for a marathon! Thanks for the video! Love and blessings!
Pro tip: train every day and shuffle your training, by that I mean you have to swim 2 times a week run 3 times a week and go to the gym 2 times a week, and one free day. After 2 weeks you will see a big improvement
A video about periodization might help a lot of people and save them from overtraining. For example how long to do easy aerobic base building phase, and how long to do harder weeks where you incorporate some hard training and have more lactic acid. I don't think you can do Vo2max workouts, tempo runs, speed work, and long runs every week for the whole year without overtraining but I'd like to know what you think.
Lukas Dunaway congrats that's impressive! at 13 holy shit! I struggled to train UP to 10k in 1hr after 8 months training when I was 15. Now I'm 24 and do jack shit lol. Don't be like me...keep training! :)
That's nuts!you far too in a hurry to settle for inevitable injuries that will haunt you forever.Am sure Sage would agree with me by advicing you to stay away from 21km races until you much stronger .say at age 16 +.By then those bones ,muscles and endurance would be well seated .Here's what I would do:Train as Sage says but stay in the 5-10k races and get your times down .The more longer runs you do the stronger you become but it robs you of your speed.so why sacrifice your speed. Seb Coe and even the great Alberto Salazar(my best athlete ever) did not just jump into long distances.Seb Coe stayed in world class competition for most of his life and only lost speed naturally as age crept up on him. Am not saying you should not do long runs cause these are the as Lydiard says(the bread and butter of building a strong athlete )but wait your time .Also try to learn from one book or follow one program instead og hoping all over the internet searching for a book or program to fit your needs this will only confuse you more.Let Sage recommend a book for you the train from there.I have a few here and one happen to be Jd.Daniels RF ed.This book is filled with physiology but far too confusing for you to use as there are no real training distances etc other than how to do it.42km 2:24 21km 1:09 15km 47min 10k 31:23 5km 16:02 and 1mile 4:04. All this with the use of RUN THE LYDIARD WAY. I had no coach
I’ve done a full marathon in 2013 and I’m about to do my 4th half marathon however it’s been just about 5 years since my last one. I watch your content to refresh my memory since I ran cross country and track from 7th-12th(2014) I feel back in love with the sport🙏
Thanks for the tips. I walk around about 255lbs and get in about 25-35 miles for roadwork. My first half marathon will be mid November. I will try my best to implement these training tips.
Thanks sage I started running since I was 15 and just turn 18 3 days ago and want to really start pushing myself to exceed my limits. I run XC and indoor / outdoor track. My first half marathon is coming up this October and Your tips are going to help a lot. Your one of my motivation
My first training tip would be "Don't run quickly on rocky uneven terrain and make huge jumps onto areas with many large rocks!" That is a good way to end up being the most fit runner watching the race with a sprained ankle. Otherwise pretty good basics. Lots of easy miles are the key to basically every distance and I'm glad this was the first tip. If you have not gotten up to 50 mpw for 10 weeks, then that alone will help you tremendously. If you have time and can tolerate it, even more miles are better. I recommend you keep increasing until you either get too tired to sustain that milage or just don't have any more time you can devote to training. Personally I can run 60-65 mpw over and over if not doing much speed work. But if I go up to 70-75, after 2 weeks I start struggling at any pace and need an easier week to recover.
I'm so glad I found you, you are a inspiration and a massive help in improving my health and fitness. I'm running my first half next weekend and I'll be aiming for 1:30 ish. So I just wanted to say thanks for the coaching Sage . You legend!!
Sage your videos are single handily the BEST source of information about running that caters to all ages, and all experiences. I find your content to be the main source to my running improvement. Which is the best workout for a half marathon? two mile repeats, Yasso 800's or the classic long or tempo run? Love it brotha cheers to more miles.
Can you do a training talk about race strategy for competitive runners? I'm running the 5k and 10k this upcoming track season an would like to hear some advice about how to run a tactical race
I need advice for more experienced runnings moving up to the half marathon for the first time. I just graduated from high school and will be competing at NCAA D3 level. My peak mileage before this half marathon has been 60 miles. I just don’t know how hard I can go because in high school I’ve mostly ran 1500m-5k with one 8k race.
I have ran 6 half marathons, my times have been between 2:10 and 2:20. I have been working on your training tips and I know that I have increased in speed and distance. The people I run with are much younger than I am and now they are having trouble keeping up. My goal for my next half marathon is to be under 1:50. My biggest problem is diet prior to long runs, what should I eat. I've heard so many different diets that people use, im confused. Thank you Sage, great info videos.
Many thanks for the Half Marathon training advice, a lot of this I have been doing, based on your other excellent videos. I have a half marathon in 2 weeks here at Norwich in the UK and have just begun the gradual important taper, and have viewed your previous videos about tapering, which also helps. Many thanks, keep up the great work Sage.
+Blanca15597 interesting points ,if anyone else wants to learn about best marathon training plans try Sarparder Running Expert Starter ( search on google ) ? Ive heard some incredible things about it and my mate got cool success with it.
Ran my 1st half marathon today... 2hrs:30mins.. not a great time, need to cut the time down, think speed intervals is a great idea for this.. thanks for advice!!, do you recommend taking protein shake afterwards, think my legs will be in bits tomorrow :(..
I did my first half in the same time a month ago!! Started running in August! I've started doing weekly intervals and increasing my weekly mileage. I've improved my time by 19 seconds per mile now. Intervals=fun, painful but they work! Enjoy your next half!!
Cheers mate, will do... well done on your 1st! and best of luck with the next.. Sounds like your progressing fast!...I do 2x10km runs each week and every second week I do an extra 15km or 20km run. I'm not getting any faster though :( , but my endurance is getting better.. still have to try the whole interval training properly.. Added it to my new years resolutions :D
Thanks for the advice! I recently got back into running after getting really out of shape, and it's really hard! My current aim is to be ready for a local 10K race which is in almost three months from now.. Let's see how this goes!
I've noticed the delta between my marathon pace and 5k pace (and all paces in between of course) shrink over the last year. To the point that my only HM this year was run at the exact same pace as my marathons. That said I did run my 2nd & 3rd fastest marathons this year. Perhaps you can share some thoughts on redeveloping leg speed after an extended base building phase?
How has training been going? Have you seen any improvements. One way that I have improved my speed has been with 4x100m strides with full recovery about twice a week. I find that these really improve my top speed and running economy overall.
Could you make a video where you talk about running strategy during the half-marathon, in terms of pace at different stages of the race, etc.? Great video :)
Great advice - thanks Sage. My suggestion for a training talk is how to prepare for running at altitude. I'm doing my first half marathon event in Louisville CO while on a business trip next month and wondered if there's any specific preparation I can do for running at altitude in your neck of the woods.
Hi Sage, awesome video! I was wondering, since VO2 Max is a measure of volume of oxygen per kg of body weight per minute, if you worked on strength training and built muscle, would your VO2 suffer since your body weight has increase? Or does your body naturally adjust and increase the total volume of oxygen it utilizes in proportion to the increase in weight to maintain the same VO2 Max at your lighter weight?
Jump roping non stop for long periods of time and focusing on my breathing out of my nose helps me. Do you know any others that implement jump rope for marathon training?
Thank you sir , great advice . This is gonna b my second half marathon and I want to get a sub 2hours first one got 2.33mins but didn’t train well enough . Hopefully will be ready this time !!
Been training for my first half marathon and I've noticed that after the first few weeks, my body's gotten accustomed to the 3-4 mile runs I've been running and it's getting easier to make those miles every training day. Is it better to keep the pace I'm running now or should I change things up a bit so I don't get too comfortable?
This year I would like to run half marathon once a week. To get this point, definitely there is a long way to go, lots of practices and lessons. Last year I ran two or three half marathon. I was tired though.
Look at how young Bullwinkle looks in this video! Okay, I'm trying to do a high mileage week this week. So far so good, mostly. But today, I woke up late. Tough to wake up in the morning. I have noted that on my new Hoka Clifton 4 shoes that I have been using for road miles, that there is wear on the outside edge of the heel, which would be good for me to find out what part(s) of my runs were causing that. Maybe Rocky could ride her bike and film me with my action camera particularly my lower legs so that I can figure out what part of my run that is happening. Though I am fairly certain that it is from the downhills that are steeper. Would appreciate Rocky helping me to confirm that though. As I suspect that on some downhills I am putting on the brakes with the heel a bit. Thus scraping the outside edge of the heel. Most of the other parts of my run I think that I am not rubbing the outside edge of the heel. Confirmation would be good. Okay, I have not been doing any track workouts because of not really having a good track to run on or access to a track. But that is of course a good thing to consider.
I need advice! So I have just started training for a half marathon. And when I say "just started" I literally mean that I've only been running for 2 days. Ive been weight lifting for around 4 months and have done minor cardio but I have not done any training for even a 5k. So my mom is going to do her first half marathon in February ( 9 weeks away) and I'm thinking about doing it with her. She's been training for along time but like I said earlier, I've just started. So I guess my question would be, Is 9 weeks enough time to get prepared for a half marathon when you haven't been running at all? I'm 17 and I've been playing sports all my life, so I'm not in the worst shape when it comes to running. But I've never done any kind of track or long runs. I've got a run schedule that I have just started. But it's meant to be a 12 week program that are for people that have already been running for over a year. So would be it okay for my first race to be a half marathon? thanks!!!!
My first Half Marathon Race was December 6,2016. I got sprained on my left and right calves on my 14th km. I finished the race at 02:20:35... Last December of 2018, i did a time trial for 21km and got 01:47:25... My upcoming half Marathon is on August 04,2019 in Siem Reap,Cambodia.(KHMER EMPIRE MARATHON 2019) I just ran 10km race last June 16,2019... Do you think Training for half marathon till August is enough for me? Thanks Coach..
Thanks for the video! Also loved MUT runner--appreciate your efforts! I was curious about making the transition from road races to trail running and/or running in the freezing cold. Which I know you have touched on this in other videos specifically the one how to run up and down hills/mountains. I am doing my first half marathon saturday here in kansas--forecast is a balmy 20 degrees! But I am planning on doing an 18 mile trail race in big bend, tx in january, which is at higher altitude and a lot more vertical to it. I hadnt planned on really doing anything different other than adding some hill training to my workouts which does include a weekly sort-of long run, speedy 1.2 mile repeats--x3--approximately 8:40 range with about 8 minutes recovery walk/slow jog, and liking that 20 minute lactating run. I also do a brisk 4 mile run, and an easy 6 mile run every 8 days or so. Currently my longest run is about 8 miles so in a way am running myself into shape as cant get below the 248 pound mark--like food a little too much! I have watched the vegan stuff but I will be unable to participate.
Hey Sage hows it going. Your an inspiration to me. My brother got me back into running last June. Started running 5K's ran 4 so far up to date. It feels great to run again after almost 20 years. When I started training In June of 2014 I weighed 162 at 6 foot tall. Now at the end of Jan Im 142-145. My wife supports my running but she thinks im starting to look a little skinny upper body. After watching your videos your a motivation to me And my ultimate goal is to one day run a 50mile endurance. Right now Im training Ifor a half marathon. As my training continues Im sure I will be losing more weight due to the daily running. In highschool I was 118 and I sure dont want to drop down that low so my question is what type of upper body weightlifting is beneficial for the half- marathon/marathon and so that I can balance the weight loss with lean muscle gain . Dont want to look too anorexic out there. I really appreciate your time and consideration for responding :) ! Any other distance runners have any advise greatly appreciated Thanks to whoever responds. Couldnt find anything on you tube regarding my question.
Just ran my first half marathon and it was absolutely an absolutely terrible experience. Not because of the marathon but because of my stupid self. I was cocky as fuck, trained about a 1-2 weeks and thought it was gonna wasn't gonna be that hard but boy I possibly couldn't be more wrong!! My gameplan was to go slow and warm up the first 2k, then rush for 7k, slow down for 5k and rush the last 7k on pure willpower. So basically that plan went right out of of the window as I though I was going slow enough when I was suppose to go slow but in reality I was only going a few second slower. So I basically just blasted through the first 12k still feeling "okay" and going faster than I thought. But man..the sun was shining hard and somewhere in km 13-14 I was like: "Okay this not good, I have to slow a lot or otherwise I won't be able to make this thing without stopping". So I went slower and in the next km, I had slow down tremendously and slow down even more and more, that's when I knew I fucked myself in the ass. Then fucking grandpa's and woman started passing me left and right, which absolutely sucked since I told myself beforehand I wouldn't be that guy that slow down the second half and gets bypassed by everyone, and exactly that happened. So finally I thought I collected enough energy retain a normal runs speed again for the last 4k. Those last 3-4k was the worst fucking run experience I've ever had, it was like I was in fucking hell, the only things on my mind were that I wanted to get this fucking shit over with as quickly as possible and all the things I was going to eat and drink after this whole mess. Anyway my main tip fir first timers is: *Don't be fucking cocky*, actually do the fucking training if you're gonna try to run it fast. Otherwise you *WILL* find yourself in a world of hurt and regret, and it's not fucking fun.
Nuts to running...I ran in my youth and had my knees and ankles crackle and I was thin. I would run as a young adult and the same thing happened and I was a mover and very strong and well conditioned. Now that I am in my mid 30s, I just walk. My knees and ankles can't take the pounding on the roads even with running shoes. It's my joints that give way before muscles and endurance do.
Hi Sage, I’m training for a half marathon that goes through mainly hill-y trails. I have my trail runners that I hike and run trails in, but my training is not always on trails. Additionally, I will be doing three weeks on training on a treadmill in December. Thoughts on training on pavement in trail runners?
Hi Sage, I'd be interested to know how you work on race strategy for ultras and what factors affect it (distance, course profile, weather, nutrition etc) If there are sections of a course which you know are not your strong point do you push harder on them so as not to fall behind or do you take it easy and save your energy for sections where you are stronger? Evan
Right now my time is 9 kilometeres in 42 minutes, and im running a half marathon in 2 months. So i just wanted to hear if u think i should be able to complete it in the 3 hours, that the time limit is. Im doing this because i've lost a bet but then now i started training i actully got really motivated and wants to run a marathon right as i become 18 years old, right now im only 16.
Great tips! I have a road half marathon mid December. Have been running mostly trails for the last few months so it looks like I have to get used to the pounding from running on roads again. For a next training topic, what's the best way to train for a trail marathon with over 5K of vertical? I hope to run one in early February (Sean O'Brien in SoCal). Thanks for the awesome training tips.
Do you recommend adding in the race specific workout like tempo runs and sprints only after you've built up to a certain goal weekly mileage or can they be performed simultaneously?
I have trained 2 months now for half-marathon 9.9.2018 about 40km/week. Now I do most km maybe 60km/week. Longest run so far was 21.1km that was 2:10 at conversation pace. I have usually weak point after 17km so that's why longer long runs. Short runs faster than long runs like 5-8km little faster than marathon pace. My best now 1:53 and age 52. but now I try 5:00/km or faster so under 1:45 like previous race but the route was too hard hills and gravel etc. And so tempo runs faster than race goal ? 20-40min is about time for those ? Maybe 4:50/km ?
What are your thoughts on gels or chews during the half? I have my first ever half marathon in two weeks. Ive tried both on some of long runs with no issues. I’ve read any runs over 90 minutes should involve some kind of supplement. Thoughts? Thanks. I enjoy your videos
Serious question 0% trying to be rude. Will training for a marathon reduce my muscles ? I am really into strength training and a little bit body building and thats my main focus. But I have ALWAYS wanted to run a marathon, its always kinda been a dream. But I just dont want it to eat away my strength and muscles. So the question is, will doing the amount of long distance running that marathons take, eat away at my muscles, or can I do it and continue to make gains ?
I'd really appreciate a lengthy vid on form, with all the footage form the side point of view. Too often they only show a couple strides, or else it's from the back of a treadmill. Great advice and subscribed to both you and runningwild.
ive got a half on sunday with no real training plan. ive ran every week since march 2017 starting out with the couch to 5k. i mostly do weekly 5k jogs(faster if i do parkrun) and maybe a 10k or longer on a sunday. im not particularly fast but and would like to get under 2 hours for my first one. i believe i can stick to a 5:40 per km pace which is quite a comfortable pace for me but its just the unknown of running that far!! it could easily turn jelly legged after 15k lol
Great Video, What do you think about cycling? One of my workouts is a 7k ride to the place i like to run (and back of course, so 15k on the bike, usually at 80% workout, cause traffic)... From there i can run 6k or 10k or more. How should i think about how that ride fits into my weekly milage?
Is 8 weeks enough time to train for a half marathon? I have a beginners level of training with being able to comfortably run around 7km before it gets tough. Let me know :)
