Buying a heart rate monitor was one of the best things I did. It has allowed me to know my limits and how much gas I have left in the run. Its a very good gauge to let you know if you're over doing it and allows you to properly pace yourself in order to complete a run. Used to be a 3-4 mile runner but now have doubled that just with the monitor. Hopefully will get to half-marathon mileage in the next couple of months.
+Rick Martin for sure, HR monitor is fun to play around with a monitor....good motivation too! Congrats on the progress. Keep in mind that the skeletal muscular system is slower at adapting compared to the heart/lungs though (and most people don't know their true 100% max HR). Keep up the great work!
10% rule ramps up really quickly actually. Lets say week 1: 11 miles Week 5: 16.1 miles Week 10: 25.9 miles Week 20: 67.3 miles Week 30: 174.5 miles Going from 10-174 mpw in 7.5 months is massive.
TheTallAbacus actually most runners would stagnate somewhere between 50-80mi... After that its years of training that will make your easy pace faster and hence increase your weekly mileage. Also what hes talking about is that it isnt such a big deal to sometimes make a bigger leap if you are running lower-end mileage. You know like under 30mpw..
My favorite video yet, possibly because I'm base building and adding easy miles myself right now. I have no aspirations to go ultra distances and really like videos that cover the transition from a beginner to intermediate level runner.
Starting with 20 miles a week and add 10% you'll be doing 50 miles in a couple of months,doesnt seem too long..with the 10% rule in this case by the time youve got to 50 miles a week it'll feel less of a stressor.Patience is key,like you said Coach C
Great talk. I just ran my best 10k while training for a marathon. I'd like to think It was because I was in that "sweet spot" of 50-60 weekly miles. I smashed my previous time by 1 minutes.
Super helpful Sage. I'm trying to ramp up from 20 miles a week to 50. I'm currently at 37 miles. I'm 36 years old with a pretty solid athletic background. I think I'll hit 50 miles a week in about 5-6 more weeks. Cheers!
Thanks Sage! I wish I had time to run more miles, family and work get in the way! 40+ years of running probably averaged 20 miles a week = about 41,000 miles total for me! I am in my mid-50's and still going despite my work colleagues telling me I am mad!
I must be a descendant of Achilles, 'cause I've injured that tendon more times than I can count. My most recent one was going to 25 miles easy after running 20 easy for a month.
I'm sure tendon injuries are many times genetic. No matter what I do and what approach i take my tendons break down. Achilles, hamstring, glutes, elbow if i lift weights. Its the worst.
DM C hydration & nutrition look into that & ben greenfeild is a incredible scource hes got answers for everything & paul check another great good luck oh im going from 0 miles to a 100 this week 14 miles a day
coming off an injury i've started to do running specific exercises to strength and build muscles important for running, heel raises, towel scrunches , calf raises, core stablity (wobble baord type stuff only takes about 20 min a day but i feel its good to do exercises on light/down days to avoid injury and to stay healthy. just running is not enough especially as on ages running every day (in the beginning) may be too much for me but if i strengthen on alternate days i see increase strength and running ability over time. ankle eversions and inversions too. still struggling with peroneal tendinitis (nasty case) but i' "cured my plantar fasciitis with these type of exercises, judicious rest sessions and icing etc. great videos! thank you!
Sage could you go over the benefits of easy running, tempo, marathon, lactate, & v02 max? and how much % of training time should go to each with regards to your event? or something along these lines.
Sage, I posted this on the other channel you're on as well, but I just wanted to thank you for the excellent, informative and educational content. I have been having a huge struggle finding a shoe that works for me, and doesn't aggravate my neuroma. I finally caved and went to the run store, just to 'have a look' at both Hoka One Ones and Altras. After trying on both Altra Olympus and Hoka Challenger ATR's, I was completely astonished at the difference and how much more suited to my foot they were. I ended up taking home a pair of Challenger ATR's. I just wanted to say thanks because prior to watching your vids I had never even heard of Hoka One One. They are definitely changing how I run, but I think that is ultimately going to be for the better. Thanks again for the great content!
I ran 40 miles in my first week (65km) and haven't injured myself! I have 17 weeks to train for a 4K! I got 6th last time with a month of training without any long runs but now I have an amazing training plan and I beleibe I will go to State this year! Running is beast
I began upping my mileage last week and developed a mild but worsening case of tendinopathy in my left hip flexor during a run, necessitating a long walk home. So frustrating. Fully recovered in a couple of days, but I sure hope that tendon gets stronger soon, otherwise it threatens to put the kibosh on the whole thing.
Hey, Sage, could you please do an ultimate 5k and maybe later a 10k training plan. I have recently started my training for it and our off season stars early June, I want to be as great as possible so I don't lag behind everyone. Could you please make a video on ultimate training plans for a 5k and maybe later an ultimate 10k training plan? Thanks so much!
been trying the 10% rule for 6months... Yes, it's really slow. I've been running for like 7 years here and so with the pandemic break and all but yes, it's the harder route for 10% rule.
+Vo2maxProductions enjoyed the talk - don't worry about "you knows" - didn't even realize it until you added the graphics....your flow is perfect and clear, to the point.
Sage I’m going for my first 50k ultra in 6 days.. never run a marathon only 21km runs. In tropics of Australia, we have been doing a lot of long runs past 11 weeks but now it’s race week
Sage, when you say easy running - what pace are you talking about? I'm currently training purely aerobically, averaging about 25 miles a week the past couple weeks. My pace is mainly about 11.5 to 12 min/mile. I'm averaging a HR of 155 BPM, which is about 72% of my max HR. Am i training too cautiously? Should i be pushing the pace more?
Hi Sage! I started running since one year now mostly very slowly. Managed to run a year average of almost 30 kilometer per week and I tried hard to be more consistant but I had some minor injuries that held me back. Built all the way up to 50 kilometer per week. But I think running 50 kilometer per week consistantly is already very hard to achieve for me. Building up to +10% per week or more would have for sure put my legs in alot more of pain. I would say to newborn runners build up very slowly and run at a very slow pace if they do not like to have injuries in the legs.
What do you find is the best way to train for a mountainous race (let's say it's a 50k) with a lot of vertical gain? Do you still do a high percentage of the training on roads? Is it better to get in steady mileage than to simulate the surface and get more vertical on the trails? You've kicked butt at the Speedboat 50k. I guess I could look at your Strava data but was it mostly road training that helped you leading up to the race?
Hey Sage,just wanna tell you I SO HOPE YOU WILL MAKE IT THIS TIME.You've helped improving my running a lot. Now I hope you've improved those few seconds to get things done.The best of (deserved) luck!!!
What if you just aren't experienced enough to be able to breathe in a relaxed manner whilst (performing the motion ) of running? Like for e.g. I can run 3k in just above 15 mins, so I'm not TOO bad in shape, but I cannot run at even 10km/hr for more than 2 minutes without breathing hard.... OR what about the beginners who cannot jog more than half a kilometer or so?
+R.K. Vigneshwar Once you can run 5km easily you can then do 10km but your body will notice the increase in mileage. Then the more you do 10km runs your body will just get more used to that distance, same with 15km, 20km and so on. You just have to be persistent and patient.
+R.K. Vigneshwar break it up. True beginners can talk interval walk/breaks between several minutes of running. Worry more about time spent running (i.e. 20min, 30min and build up duration rather than worrying too much about distance covered/pace).
So you break down training philosophy pretty well in this video, and I think you only missed one major topic: capacity for work. A.k.a. - the level of hurt and "breaking down" you can take throughout your training. I know, sage, that you know what this is. Why not briefly talk about it? I get that this is geared towards slower/newer/resolution runners, but you should still hit on running the razor's edge. Happy thanksgiving, and may I wish many more miles.
How do I take my running to the next level as a high schooler? I want to be good enough to run for a good college but I feel like my after-school practice just isn't enough.
If your a freshmen trust your coach. If your not run before school or at night after eating after practice depending on your year and mileage as a sophomore I ran about 2 every morning during cross season but as a junior I'll run 3 and as a senior I'll run 4 with 2 a morning i get in about 60 miles a week in before I start tapering for cif.
Once Jack Daniels said that he don't care how long is easy run as long as runners are keeping good form. Do you think that running form (posture and number of strides) are importand during easy running days?
Awesome training talk Sage! Just a question though if I may, when in a race situation, how do you judge race pace or figure out your race strategy? Do you use pace, heart rate, both or just experience? I seem to be finishing races a lot faster, but feel relatively fresh still when finishing, so I guess I am not pushing myself hard enough?
Hay Sage, love the videos. How about a training talk on warming up before running, with regards to Tempo runs, hill training, track interval sessions and of course races.
at what pace should these runs be? I'm coaching my son who is a sophomore in HS, and he is currently 55 miles / week. I have him doing at least twice a week where he does tempo runs. daily he does track workouts. He is improving but not as much as I would expect based on the workouts I have had him do... Indoors he ran a 5:01 1500m, 2:23 800m, 26.5 200m, 42 300m, 101 400m, and so far outdoor time trials he has run 5:26 1600m, 2:22 800m, 27 200m. I feel like he should be running 4:40 1600m, 2:10 800m, 55 400m etc. Please let me know if I'm doing something wrong. I was runner in HS and ran 4:24 mile, 4:06 1500m, 1:57 800m, 23 200m, 51.5 400m, this is my first time taking a crack at coaching.
Another great post Sage! Got a question, I understand we need to try to get our cadence to at lease 180 but is there such thing as too much cadence? I guess I'm a shuffler and on my easy run vs my tempo runs vs speed workouts I still average between 190-200 (sometimes speed is higher) but I feel like that is my most natural stride no matter how much I work on my form. I only recently realize that the difference is my toe off which gets me more length to my steps hence faster time even with the same cadence. I understand this is not good for energy consumption for my longer runs (+10 mile). should I just stick with it or continue to try to work on my form ( I'm using Sandy's video on running form as guide). Keep up the Video's!
When running 40-50 miles a week how would you spread that out over 7 days? Like is it running every day or longer runs every other day or even shorter ones twice a day or does it not matter
I'm doing about three miles per week, but the catch is that I'm jogging the whole time. 8 minute miles and I want to increase my mileage, but I feel like that means walking. When you talk about how many miles you run, how much are you actually running(or jogging) and how much are you walking? This is only my second week by the way.
Jakob Kirbach Im guessing you meant 30 miles a week, 8 minute pace isn’t jogging or slow for normal runs, I’m a 17:23 runner going to break 16:30 this fall and my regular runs are about 8:40 pace doing about 6.5 miles a day with threshold workouts 1-2 times a week with a long run (I tend to do time not distance). If you feel like you’re jogging that’s fine and if you walk that’s also fine, if you’re not competing for weekly races or stuff like that you can just train all year round to reach your goals, if you feel the pace is too slow just bump up your cadence (180 is race pace, 160 is the pace of my normal runs)
@@brandonmullino7589 for a 17:23 now I’d say around 29-35 miles per week for about 4-5 weeks (peak mileage) and then 30-25 around the time speed work goes in for peak week. Base building (time in zones 2-3-occasionally 4) Include threshold runs, stay easy and in aerobic easy long runs in time Endurance phase(time in zone 3-2-4) mostly 3 Aerobic priority, threshold every other week as a workout or every week with not too much intensity and a long run every week Speed phase (time in 2-4-3-5) easy recovery/more recovery, track sessions touching 4,5 being avg on the zone 3’s. 1-2 workouts per week or 1 workout 1long run focus on quality over quantity.
Hey Sage, just subscribed. Love your channel. Quick question, I do a lot of weight lifting but I also enjoy hiking, I want to improve my mountaineering stamina, My last summit on Mt. Whitney did not! go smoothly. What kind of training do you recommend to prevent muscle loss while improving hiking endurance. I am planning a winter hike on Elbert this season. Thanks
If you don't mind my asking, my heart rate gets really high and my PEAR app tells me to chill because I'm in zone 3 or 4. But I feel fine and can talk and hold that pace and heart rate for the entire run. I just seem to have a naturally high heart rate. As soon as I start shuffling it goes up to 150, and jugging lightly at a pace of an 10-11 minute mile it's 160-170. Should I be concerned? My fitbit always give me a lower heart rate than the PEAR HR chest strap. Any input? Thanks for these videos Sage :0)
I try to make 2-3 easy runs during the week and make a longer run for the weekend. So far is working for me, but starting to put some interval training through the week. I have been training past months between the trail and the road preparing the Oxfam Trailwalker that was just 2 weeks ago. Now time to go back to the road but also I would like to alternate with trail, it would be a good mix. Thanks for the videos, learning a lot from them.
hey! I really like your videos. i ve been running for 3 months until now and wish to reach to a level when i can run easily everyday for fun and participate in marathons. the thing is i haven t been working out ever in my life. i m 23. i run 10km 3 times per week in about 1 hour and 5' and work out at the gym for strength. i have no equipment to messure my pace or heart rate or anything so i don t really know how to use the information you give me or other sources. so... i believe it s a fine personal goal to keep running my 10km until i reach less than 1 hour and then increase the frequency.... i would be gratefull for some advice here!... how do i know i m doing well? and what to do next?
Getting back into things and my used to be conversational pace is feeling like death. Should I suck it up and do that pace or should I slow it way down. My coach is giving us a pace range but I just can’t keep up
Slow it down, training hard for all or most runs is not the always the best. Talk to your coach about your fitness. Also, making your easy days faster isn’t always the best thing you could do, even if you are in shape enough to do so. The times I run say I should be running 7:00-7:30 pace during easy runs, but I generally run between 8:15-8:30 and it works AWESOME for me. Different people need different training. I think you should talk to your coach about that.
Saying it would take too long to increase mileage to follow the 10% rule is silly. It would only take 9 weeks to go from 20 to 40 miles per week by increasing 10% per week, and 18 weeks to go from 20 to 80 miles per week. Not saying that's the ideal way to do it but just saying that certainly isn't a long time.
Hey I am a sophmore 1600m runner and I currently run mid 30's mileage per week. I was just wondering how many miles I should stop at, and work at for some time (ex. stop at 50 miles a week and do that for a year or so).
Yuichi Cowles me too, my plan is to peak at 60/week in a few weeks and start to throw in some harder workouts then. I think this is a pretty good plan so you might want to try it out. 50/week will definitely get the job done when building a base. But if you're training for XC (which I assume you are) the easy mileage will only get you so far, harder workouts further into the season like 30 minute tempo, 6x1km etc. will really get you moving once you have that base to build on.
Try doing glute exercises to get them firing I had a pulled hamstring that wouldn't go away but figured out that my flutes weren't during properly. Try doing glute bridges and one legged glute bridges
+axlrosea675 ha ha thanks, just got a haircut because I wanted to be more aerodynamic for my race next weekend! I really don't try to be "hipster" at all or anything (hair was matted down weird because i just got back from a night run and had a hat on to keep warm!).
+axlrosea675 I ran against (errr behind) Galen in high school (same division, same age, same state we grew up in). I used to talk to his coach Alberto Salazar so I could keep tabs on his training and other top guys in Portland, OR. He would smoke me at a half marathon (he's run 60-61min...but he's a sub 27min 10km runner whereas I'm barely a sub 30min 10km runner). He hasn't done a marathon yet though... !
Vo2maxProductions i know about his 10 and 5 k achievements. so i thought the longer the distance, the more you would have a chance to smoke him. also....well, at least you run juice-free, lol
ldsblack depends what your work is, if it’s manual in nature or you’re sitting at a desk big difference and depends on how much you’re running now, 70+ hours is a lot. You can still run 30 mins in the morning and 30 in the evening. That should put you at nearly 40 miles as a good start
I dont unnderstand.... you say Taking easy days to easy and then go on and say: Not to to look at heart rate etc... Im not nearly as experienced as you but i see most people go too hard on their easy days
+Free man I misspoke on one of those parts (used text/caption to correct it). I meant to say: "make sure you take your easy days really easy...don't worry about pace or a certain HR because then it's likely you'll start to push and go too fast...so relax and worry more about staying slow!"
+kilonet Yes, I believe the concepts are worth repeating for emphasis and because I think they are so vital...Also, a lot of newer runners and people new to the channel haven't seen all my old videos so it's good to re introduce this material.
Consistency is important. It's not hard to know how fast to run a recovery run. The main thing is to get out there. If you listen to this young skinny guy you will get injured because he does way too much quality running. Where you run into problems is not being consistent. Recovery runs are important but you also must train your body to run different speeds. Always do one speed development workout per week. That is 80s, short hills, dynamic running drills, jumping rope, etc. 10 x 400 is not speed work. Even 10 x 200 @ 30 seconds may be hard interval training for you! For a 4 minute miler that would be an easy day! Please take what this guy says with a word of salt.
NOOOOO...do not listen to this youngster. If anything increase by less than 10% per week. I have a feeling this guy also does lots of HARD interval and tempo training. You can do that, but it will not benefit you. You will get sick/injured/or stale!
It's pretty disrespectful to call a very experience and accomplished runner a "youngster". What's his age got to do with anything? If you really think his advice is bad, prove to us why we should trust your advice.
