Example Workout 8 x 400m: SPEED? AEROBIC Intervals? Running Tips Basics by Coach Sage Canaday 

congrats! yes, it is an awesome journey! keep it up!

But you are already a good person

8 x 400 m for you is not the same as 8 x 400 m for someone slower. Stop training people by distance start training people with time spent in zone. And don't listen to music while running. It is distracting. Listen to your body.

​ @Vo2maxProductions Training is simple. 4:44 If you want endurance you run 50% of your vo2max. (vo2max is last minute from conconi(ramp) test) 4:44 Tempo intervals you run at 62,5% of vo2max. 4:44 Threshold intervals runs you do average 70-75% of your vo2max. Depends on "freshness" e.g Intervals 30s at 85-90% of vo2max, 30s at 50-54% of vo2max for 10 minutes & 10 minutes at 40-45% of your vo2max. You could even start with easier 30s 70% 30s 50% of vo2max for 10-12 minutes with 10 minutes 40-45% of vo2max. accumulate time over the week: Time spent in zone: endurance/recovery/tempo 90% with most time spent between Time spent in zone: threshold 10%

@@Vo2maxProductions 9:19 You can do 4 x (12 minutes 1/1 100%/45% + 6 minutes 40-45%)

A beginner doesnt need to worry about pace. If they are just starting out and hevent run a race, then, they dont have a time on which to base their training pacing, so just concentrate on building an aerobic base.

O

Is that you rob

@@heavymetalqueenxtc awkward pause............yes

Wow congrats.

this topic would be awesome :)

wow! That's really good congrats! You can check out some of my 5km training videos

Wow I'm 16 with 19:27pr 5k, been running 5 years (not serious the whole time obviously) but WOW

@@ahuachapan2 thanks. I try to stay fit.

That is beautifully unique

Holy, crap...your friend is tough!

Good example that is a great result

That is a very cool workout

Does that mean that you're doing 10 harder sessions + 10 recovery jogs (= 20 minutes total) or are your hard + easy sessions set 10 minutes in total?

@@stijnhuijgen301 it was 10 hard and 10 recovery. Now I do 20 hard and 20 easy at faster than 5k pace. Take a day off after that, and my next run feels so damn good. Same thing with my long runs where I’m doing 90-120min runs with some good pace in there to hold that HR just under my lactate threshold for an extended period of time…I do my long runs pretty hard, hardly ever do truly “easy” runs. Most of my daily miles are at a steady pace where I’m about 10-15bpm under my lactate threshold.

You’re probably gonna want to break your training up into phases, which is something Sage definitely uses. You’d start with mostly threshold/tempo runs, then in the next phase, you’d do like 1 threshold workout and 1 speed workout like you seem to currently be doing, and then you’d want to start tapering/racing. You don’t really need to replace both of your threshold workouts for speed workouts because the 10k is VERY aerobic, so you should just limit real speed workouts to once a week and keep the threshold/tempo workout.

depends on your age, running age and peak weekly mileage (As well as how many weeks you have before you want to peak). Generally we have people doing 4-6 weeks of mostly easy running (but starting to increase weekly mileage and doing stuff like 4-6 x 100m strides twice as week as well as a longer run) first before any sort of formal workout (intervals like this is introduced). Then usually it's something like a fartlek (i.e. 6 x 2-min on/2-min off) and/or a 20-min Tempo Run. It also depend on your race distance focus (i.e. how many repeat 400m you do and how fast)...but yeah generally after 4-6 weeks at least. (sometimes 8+).

@@Vo2maxProductions Wow, thanks so much for responding in such detail!

thats more like a workout for middle distance i guess !?

@@rexsyue I don't train for something specific, so I like to mix it up to keep it fun

For general fitness great for some " runner" awesome but not suitable for fast running. It is still good enough to finish like if you want to do a marathon or halfmarathon.

I think that my tempo cadence should be slightly higher than my easy pace cadence. Maybe professionals with perfect gaits like Cheptegei would have equal cadences for all types of running... but not me! So Ben, this is normal.

See video

This happened because of the lactic acid to avoid this from happening do some threshold runs and interval training and avoid the long runs as they will bother the speed neeeded for the 400

I've been running for a year now, and the slowest I can do 180 spm is around 7:55 min/mi, but I do have to be very intentional about it. I do around 183 spm at 6:26 min/mi, and about 185-187 spm at 5:00 mi/mile ... these last two come out naturally. So in summary, you do probably need to reach a certain speed to hit 180 spm without forcing it too much. Not the absolute truth, just my experience.

generally you can let your cadence drop a little when doing slow and easy running and that is fine. Don't get too stuck up on the 180 number as a hard rule....there is a range (and it depends on your height and genetics and running form a bit). Generally it's good for most people to keep it in the high 160s (at the lowest) for even Easy and Slower runs. This will help reduce impact force and keep the efficiency up (as well as prevent over-striding). On faster workouts it's easier to naturally hit close to 180 for a lot of people, although it can be a range and for some people 170 could work and for others even 190 could work. For really fast speed (Strides and sprinting) of course one could probably easily hit 200spm or more. So it is dependent on speed a bit, but the stride length is what varies more.

If you want to set your cadence you should download a metronome app on your phone and set it to 180beats per minute.

In my opinion the only difference is the way you messure the intervals. It dosn't really matter if you plan 20 x 90 sec intervals or you plan 20 x 400m, becuase the load is gonna be the same (if you do them at the same pace). There are pros for both ways of messuring. If you do intervals by distance, you can just jump on a track and know how far to run everytime, and you it makes it easier to complete mentally, but if you do them by time you don't necessarily know when the interval is gonna stop, but it is easier to make sure the load is right. Say if you want 20 minutes at VO2max it is easy to say 5 x 4 minutes at VO2max. But if you went with distance you could also just say "im gonna run about 1km pr inteval (or whatever level youre on), so then it would be about 5 times" and then you'll have about the same workout. So whats best comes down to prefference. It might be easier to plan a workout using time, but it could be easier to do the workout with distance. That's at least my opinion. Hope you could use it.

@@an33nielsen52 I agree. And I also think it is easier to measure intervalls in distance. I might want to ad that one has to consider that distance intervalls don´t progress automatically with your running fitness (1k at VO2max pace will be a shorter time spend at VO2max intensity if you´re faster). But as our body rather reacts to time spend at a specific pace/intensity a slower runner should do shorter (distance-wise) intervals at the same intensity and progress to longer (distance-wise) intervalls when they get significantly faster. For example if one´s VO2max pace was 4 min/km and is now 3 min/km, he has to run 1.333 km instead of 1km to get 4 min at VO2max. This is just something to consider when one is planning his/her workouts or comparing oneself to other people. So if a Pro is doing mile repeats in 4:30 or so it is probably more similar to a normal guy´s km repeats. One the other hand it is probably a good idea to progress your interval distance at a given intensity within a training block to force adaptations. For this purpose I would increase the distance so much that it also takes longer (time-wise) to complete the interval.

well in theory if the pace for the 400m was 90 sec there would be no difference in the training stress/load. However, it is often a mental difference. The track can be better for even pacing and knowing exactly that you are hitting the pace (covering 400m in 90 sec each time). 90 seconds hard on the roads might change the distance and be harder to pace...but it can be mentally easier and more "flexible"....generally they'd be pretty similar though.

@@Vo2maxProductions thank you 😊

@@an33nielsen52 thank you 😊

I'm entered in UTMB. Hope it can happen!

Watch rest time carefully and stick at least to the minimum rest. Be carefull with the volume of a workout it can be demanding. Go for effort not for time for some children it might be more difficult for some quite easy.

Wow