Thank you for doing all these high school track race distance talks! It's my senior year and as of right now my pr's are 2:06 for the 800m, 4:42 for the 1600m, and 10:13 for the 3200m. I like the themes of breaking 10 minutes or 4:40 for the mile because obviously i'm right there! So, just saying these videos are extremely helpful! Thanks!
+John Marenkovic I am running very similar times to you and I also am in my senior year. My 800 is 2:07, 1600 is 4:45, and 3200 is 10:13. How many miles per week are you running right now because our team is doing about 30 per week but I feel like we should be doing more.
+im a NOOB ar u Right now I'm doing about 45 miles a week. That is pretty much what I can handle. If I try to go above that for consecutive weeks things start to go wrong. During the more intense part of the season I try to bump my milage down to about 40-45, maybe even high 30's and I do more speed less junk miles. I know it can be hard sometimes to get in the proper amount of miles if the level of your team isn't at your own. My team was doing about 15 a week if that. It was pretty bad... I ended up talking to my coach and that fixed it.
+John Marenkovic I find it really funny that I'm also in my senior year and my 3200 time is exactly the same as you two! (10:13) I'm running the 1600m this week so let's see if I can get under 4:40 ;)
Last meet ran my first 2 mile at 12:50, didn’t try my hardest was just trying it out. Tommorow I’m going all out with the goal of 12:00 flat! Been training since, hopefully i believe i can make the goal! Im pumped!!
@@cpsjuniorhigh2255 I was 17 when I ran the race. I have done 1 year of cross country before my 2-mile but 90% of my cardio came from playing basketball for like 3+ hours everday
@@cpsjuniorhigh2255 You can improve your time! Three things that helped me get near my goal time is #1 A good Diet (very important) and #2 Consistent training. #3 Have fun! Make sure to Enjoy running snd don’t stress out not being in 1st place
@@shadow392 thanks for the tips! I’m in 7th grade and just started track but I also had done XC for a year so… Hopefully I’ll improve soon! And my diet isn’t exactly the healthiest but I’m gonna try to work on it lol
Hey thanks Sage, I found this talk extremely encouraging, even when it’s years old. I just ran my first 3k this year at Oregon city (maybe you’ve run there?) and I ran 10:23. Haven’t done much speed work yet though, I’ve just been focusing on building my base. Hoping that the speed will come later on when the season starts. Thanks again and I appreciate your videos, they’re extremely helpful.
I never run and today I ran half a mile without stopping and I thought I was going to die lmfao any advice, I want to be able to run 2 miles in 13 minutes
SnowMan2595 get out and run every day at a steady pace for about 2-3 weeks and take your time go for about 30 minutes and make sure you stretch very well! Good luck :p
I don't really know about videos, but for training, make sure to do a bunch of long runs at a steady pace, and mixing up with fartleks and other types of speedwork to increase speed.
Just PRed over two miles in treadmill. Now fearing the task to bring that time on track with my "go out too hard illness" withour the automatic pacing of the mill.
Haha good thing you saw this video. My track coach is just dumb he has us do track workouts every day not always at a super hard pace but still we were running like 25 miles each week max which compared to my XC coach which had me do 40 is low. I had a crappy season and it's not hard to see why.
any advice to get that time for the 2 miler? I leave for basic in March 2021 so next month, i got my 1.50 to 11:50 but id love to have my 2 miler to 11 range
+Guerrero_91 I'm running for the navy. And they have a 1.5 mile plan to follow. But in short it's mainly interval training 6 days a week for speed and 20-25 miles a week in total. Generally speaking its 3 mile runs on most workouts. Broken up depending on your pace for that particular workout. I dropped from 12:20 to my 10:10 in about 1 month on this plan. If you would like a link to this plan specifically let me know, it is free.
+SnowMan2595 jaxsnswtraining.webs.com go to training programs and find the 1.5 mile plan. It's in the form of excel. You put in your mile time and it gives you the program
Thanks Sage, I have a 3k next weekend and although I probably won't be able to get the benefits before then, I'm sure to get faster at the next meet. Thanks!
When you talk about splits and where you should be for the mile in order to break 10min on the two mile, next time could you also use an example of a fast girl's time? Thanks!
What do you have for someone (age mid-30's) that runs 2 miles in ~15min and 5k in +26min? This someone, who definitely isn't me, wants to get my, I mean their 2mi to 13min and 5k to 20min. This person hates running and has never been good at it, but it's just something they want to be able to do. How long do you think it might take to reach this goal? Thanks!
Fantastic Video Sage I love all the information and education your training talks provides. I'll be running a relay trail marathon with my dad in two weeks where I have to run a 25k segment with some significant elevation gain. So far I've been mostly focused on road racing but struggled with pacing myself when hills and technical terrain come into play. You have talks on marathon pacing and such but nothing for Ultra Marathon or generally Trail Race pacing. I'd love to hear your two cents on it!
I'm stuck at 21-22 minutes for 2.5 miles and can't seem to improve much more. I just do steady state runs at that distance though, should I be doing more speed training like sprints and repeats or focus on running longer distances/more miles? Only doing about 10 miles a week right now.
Dude I run 1 mile in 10:00 😞 I’m in good shape I just have flat feet. I have good shoes to help with flat feet and I’ve been training but my mile has always been around a 10
Sorry bud, I dont mean to be mean. But that's a pitiful excuse. The flat feet are not what's causing your problems. And no your not in great running shape or cardiovascular fitness
man my best mile time ever was 6:10 or 6:15, pretty sure my 2 miler was super nice back then too, I was 16 back then, i was a beast compared to now. Man I really gotta get back to it. December I worked my butt off to just get my 1.5 into the 11 range. I'm trying to get my 2 miler to that range . It's all good though, definitely gonna get back to it.
Hey man. I'm a 2 mile runner and I want to improve my time. I finished my sophomore track season with 11:51 and by my senior year I want to get a 9:50. Is breaking 2 minutes in 2 years possible?
Thanks for this! I'm an 800m runner (2:15 PR as HS sophomore) w/ the occasional 1600m (5:15), and I'm running my first 3200m in 2 days, going for 11:40
the struggle is real when your 3200 pace is only 10 seconds slower than mile pace :/ Well, that's why I do XC i guess. I can't be upset with a 9:40 tho
I started cross country this summer (I'm a junior) and I ran a 25 two miles when I ran for the first time ever. Now I'm running a 14:00 two mile, and I think that's okay for someone who is running for cc/track for their first time, I didn't even run in middle school. If I keep breaking my pr by at least 30 seconds each meet, I might get a 12:00 two mile, hopefully.
I suck at running. Im 18 yo male 172cm(5'8) 69kg(152lbs) Im running for 1 year and 8 months. My goal is 3200m(2miles) sub 16: 30min because I want to be a soldier. At first I was just running 3200m than I learned about intervals, tempo, long run, easy run... I started doing 30/60s, tempo 20-30min (4000-4600m), long run 45-60min 6-8km and no result in 3200m. Seems like just running 3200m is the best way for me and I don't know why but there's no chance for me running 3 times per week. I'm just performing worse and worse. I run every fourth day and I know it sound that is really rare but that works for me. I just feel that something is off or am I expecting results too quickly? I can run 3200m in 16: 50 - 17: 20. By the way I can max the pushups and the sit ups.
Hey man. I go to the police academy in Norway and the 1.june 2018 we have a 3000 m test. I want to be able to run under 10.15, and today I run the 3000 propably around 11.10. How would you recommend me plan out my running from today too the run in june? I was thinking one 4x4, one 400x8, one long low pulse run and one fartslek from now too christmas then mix it up. Does this sound alright? Thanks in advance
Hello Sage, I dont know how experienced you are with weight lifting, but if you are, could you talk about types of lifts beneficial for running in a training talk? An example being squats or deadlifts, and how certain lifts can be good for particular racing distances like 1500m or 5k or 10k. I am a college runner trying to get into lifting so I can hopefully get a little faster over the next few years. I run the 3k-5k mostly and 8k in cross. Thanks!
So I'm in middle school and getting serious about training. I was doing the overuse of intervals thing you were doing. I stick with it because it worked for me. every race this season I've set a pr in all events. I don't think I should stop my interval training so how should I mix aerobic base building and speedwork?
I would like to apologize for posting this. I switched to mostly aerobic work by running 5 miles every morning then doing strides in the evening. I just crushed my two mile time during gym class by 42 seconds and got my 5k down from 22 to 19. Thank you for posting a helpful and entirely useful video. This really helped me.
Good day coach! I ran a 2 mile in 22 :10 in 1 week but when I'm done running, I almost die catching my breathe. What are your tips and advice to make my time decrease and make my stamina longer? Thank you. From: philippines
I'm really desperate because I have this really important 2400m exam in 3 weeks and I need to shave at least a minute off my time (I'm at 10min40sec atm). I've definitely been overtraining in the past month and wanted to ask what's the best thing I can do to improve in only 3 weeks. My problem seems to be that I'm too out of breath after 1400m. Pls help, I'm desperate.
Hey sage i have been watching your videos for a long time as well as many other running specialists/coaches and everyone agrees you need to do easy mileage to build base and then add track sessions toward the end to avoid burnout but it seems like no one has any videos on what to do if you do get burnt out from running track sessions everyday and not having any easy mileage recovery so can you do a video on that please
Is my mileage too high. I'm a sophomore in highschool and I run about 68-70 per week for XC, but I want to go sub 9:55 for the 3200 and 4:31 for the 1600, so I plan on adding two 4 mile morning runs each week to up my mileage. My team runs our easy days (about 8 miles in the afternoon) at between 6:30-6:45 or so. We used to go faster, but recently we've been sticking in that range. I really can't run slower because that's the pace we go and I don't want to do less mileage because the coach has a schedule he wants us to follow. On Sunday long runs I normally do 13-16 at 6:50-7:30. For tempos we often go around 5:40-5:50. I can't ever remember my legs not feeling tired for a race, and I'd like to know what you think about this?
I’m guessing you got burned out by your senior year, right? I’m probably about the same fitness you were here as a junior (10:30 solo 2 mile, around 5:40ish pace for 4 mile tempos) but my easy runs a like 1-2 minutes slower, and I do closer to 50 mpw. What kind of interval workouts were do doing at that time though? That’s kind of my weak point, and if I want my 2 mile sub 10 I think that’s what I need to work on.
@@benthecool6607 At the time I wrote this comment, I was doing a tempo on Mondays, hard track intervals Wednesday, and some kind of fartlek or something Friday. Somehow, I did not get burnt out. Once Covid hit in spring of my junior year, I started doubling every day, and then I averaged mid 90s every week for the next 14 months or so. Instead of 3 shorter faster workouts, my coach started having me and the other faster guy on my team do long cutdown tempos, like 8 miles, starting 5:50, cutting down like 4 seconds a mile. That way we wouldn't push too hard the whole time. We would also do cruising workouts, like a 300 at 5:20 pace, then one at 5:50, and alternating, or other workouts like that with the faster distances slowly increasing in length as the season went on, up to like 1200 at 5:20, then 400 at 6:00, so almost like a tempo where you're changing the paces. Since the season was shortened bc of Covid my senior truck season, I ran a lot of races in a short amount of time. In XC I hit 15:22 for 3 mile, and for track, I ran the 3200 first then the mile each meet, and the extra mileage really helped me in that second race. I hit 9:42 and 4:33 for my best times. Then, going into college, I chose a team thinking I could still run higher mileage because of what I was told when I was recruited, but the coach wanted me to drop to 60mpw when I actually got to campus, but long story short, I am no longer on the team and had a few rough months of training and lack of motivation because of that and got Covid with some long term effects on my lungs. But, now I've found another kid to train with, and after my lungs mostly recovered (still dealing with some issues), I run between 80 and 90 mpw, which feels like more than the mid 90s I was doing before bc I went to college in a very hilly state after living in the flat central US plains for my whole life. And now, surprisingly, I feel better than ever and just ran an 8:56 3k indoors and am still having fun running despite being kicked off my team and facing a lot of setbacks. Sorry for the super long winded answer.
@@benthecool6607 Also, at that point, I wasn't doing as good of workouts, they were mostly super hard intervals, but now I've mostly been training at 10k pace, and I'm able to hold faster paces longer, but I don't feel as tired after workouts.
@@austinmolitor7283 I really like that idea of cruising tempo things, probably a bit less monotonous than straight tempos. I’m pretty unlucky in that I don’t really have anyone around me to train with, we have a 9:14 2 miler, a 9:43, then me, then a 10:45. I don’t take the speed workouts very hard since I have a tendency to burn out really quickly, so I’ve just done 400s at around 1:10ish. What should I be aiming to hit later in the season for things like 800s or 1ks?
@@benthecool6607 There's going to be a wide range depending on the type of workout. If it's more of a cruising workout, with like maybe a 1 minute jog in between, 10k pace or so is good, then work down a bit with a lot of reps. I'm guessing you lack the endurance side more, so doing longer workouts at less vigorous paces will help with that.
@@chancellorpalpatine7486 Wow those are good times during a cross country race. I trained for the 800 mostly and got down to about 2:08 shape but had terrible endurance. I’ve been doing winter training and am hoping to get some good PRs this year too. My best mile time was 5:16 sophomore year of high school at practice. Endurance was bad so when I was put in senior year after the 4x8, I was gassed and ran 5:20-5:30 lol
Carol Anonymous I'm new to cross country too... 7th grade my mile and a half is 7.32. But my two miles is 15... seems like alot for half a mile I don't know why...? anyone know?
I run around 30 miles per week and I still can't even break 5 for the mile, nor can I break 12 for the 3200m, but what's even worse is that my 5k time is 18:30.3, HELP ME
Ok lol you're either not trying very hard on the track or your 5k was on a WAY short course. That's almost impossible. People generally run faster on the track cuz it's flat and smooth surfaced
Lots of info and enjoyable..// as an older runner...I have this feeling that doing 2 mile repeats will help me a lot with 10k racing...I hope to try that out...but first 1 mile, and lower repeatsbase-ect/ Anyway-Enjoy the video...Take vit c my friend and lots of water...keep that immune system fighting cold virus.//Comment on: Home is where ever I am with you....Nice....music and scenes...so on...Sweet!//Comments were disabled so...thought to like it here.
Let's say you have the district finals race two weeks from now. Would it be okay to start burning interval training then, or is it too risky injury-wise/ too harmful to your later seasons?
I'm about to have a mental breakdown, I'm in Civil Air Patrol and I have to run a mile in 10 mins and I'm 12 I can't do it... The test is on Friday, I get out of breath and keep stoping and get chest aches any advice?
Is this a good 5k training plan?(already did aerobic base for a few months): Monday:20minute Tempo run Tuesday:Interval(400m repeats, 800m repeats, mile or kilometer repeats) Wednesday: soccer training, we do a little bit of running, but it's basically like a rest day Thursday:20 minute Tempo run Friday: Interval training Saturday: easy long run to get miles in and how long should it be, like one hour or two hours? Friday: Fast interval workouts like 100, 200 etc. My 5k race is in a few weeks and I'm training on my own, thanks a lot your videos really helped me
+Aaron Lee this is the new plan Monday: easy long run Tuesday: Interval training Wednesday:soccer Thursday:20 minute Tempo run Friday:easy long run with strides at the end Saturday: 20 minute Tempo run Sunday: Interval training (strides)
I run a 1:55 800m and 4:07 1500m, i have the speed just not enough stamina.. I guess it depends which runner you are. But the 3k is basically all stamina and can be run on high milage only, maybe for a marathon guy like you it requires speed but 8-10min of running does not require "speed"
runninginUkraine True. What is consisdered speed to a person is relative to how fast they can run. Much like a short distance sprinter would consider an 800m run a stamina event.
So I'm a freshman and I want to crack 10 as a sophomore. I want to know what time I should go for this year. right now I'm looking at sub 11 and I'm certain I can do that.
James Wireman I would focus on your mile rather than your 2 mile James, getting to know your fastest mile helps with pacing within your two mile. If you run a 5:05 mile let's say, you can try to get your pacing to a 5:30 and do specific tempo workouts.
Alonso Martinez I just ran a 5:16 true mile yesterday (1650) and it felt very good even with no competition. I have ran 5:21 first miles for 5ks so I know I have the speed to go sub 11.
Hio -- so I have after a month concluded i might just have 3-4 hours/week to run/train running in a normal work week without sacrificing too much family life/time that it's not sustainable over time ... Anyone in here have any experience subbing the car to work with a bike ride, I mean it would get me round 20-30 minutes super easy, total like 2 hours/week "aerobic base" ? My long time goal is a 10:30 3K ;)
I have to run 2 miles in cross country in 12-13 minutes... By tomorrow!! I usually do 15 minutes... anyone have any tips to use because I have NO time!!
