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Though 4:23min/km may not be my "red line" pace, it is most certainly NOT conversational for me as well :-). I believe it is more relevant to focus on the pace being "conversational" than on a given pace.
This was great, thanks, been searching for "ways to improve running speed" for a while now, and I think this has helped. Ever heard of - Ralebney Running Recoilless - (do a search on google ) ? Ive heard some interesting things about it and my brother in law got cool success with it.
Got the 5k/10k training plan. Increased my mileage accordingly. (Up to 65-75km a wk) Kept the easy days really easy. Managed to get a PB 5k 19:50! Didnt manage to break the 20mins mark even when im doing 55-65k/wk with more interval works 10years back. Very happy with this.
depends on what you've done in the past and how long you've been running (in terms of years training and previous weekly mileage in past seasons). You only want to slowly increase volume/mileage or you might get injured. Maybe only 5-10 miles per week higher per season on average. For example, I was running about 20-30 miles/week as a freshman, 30-35 per week as a soph, 40-45 per week as a junior, and usually 50-70 as a senior. That is a pretty big and fast increase and some would get hurt running over 50mpw. Other guys have run much higher (i.e. 70-80 miles per week or even more in high school). It also depends on your workout intensity too though. Slowly change things and don't do anything drastic (with increasing volume and/or intensity). Also back off if you get super tired and if you feel like an injury/pain is coming on. If you're in school you probably also have to listen to your coach (and some are for sure better than others!). Good luck!
Alright here goes! My first step into the endurance world :O Doing this mostly as a form of crosstraining, but i'm excited to take this seriously- to see how real runners train :D
I used to run 3miles in 21 mins. As I’ve gotten older now I’m at 28 mins. Im still running but getting slower and slower. I’m running 24-30 miles a week but I’m just getting slower
For those of us who are older and need to minimize the amount of actual running training we do, how many running sessions can be replaced with cycling, elliptical or rowing machine cardio sessions and maintain effective training for 5Km races?
I just turned 14 and can run a 18:33 5k and it's the beginning of the season. Will u plz reply with a good weekly workout and I am at 35 to 40 miles a week
how often would you recommend mixing in a race pace 5k workout? more specifically when should I begin to taper off of the higher intensity workouts before a race?
Sage, if you were to walk out the door in your current state, fresh legs etc and run a 5km on flat road (max effort), what do you think your time would be??
Sage, any tips on running with good form at conversational pace? I find the slower I go the worse my form is. I can only maintain good form if the pace is quicker.
How long can a 20min 5k runner hop on one leg? Im sick of shin splints. I wamt to build up calves before get into it again. Maybe ignore my reason but is there a number? Im flat out doing 30 seconds one leg.
Hi sage, been watching your videos for sometime just for inputs on how to get faster. In about a 8 days i have a school run which is 1500m and really wanna get to that 4:50 mark. As of now I've been doing some sprinting workouts where i run 850m × 5 sets(which is a total of 4.3km or so.) Averaging at 4 min and I've been doing treadmill workouts which includes 1.2km in 5:20 mins × 5 sets(which is 5.5 km or so) So I wanted to know if I should continue this or should I include long runs like going everyday for 7k or 8k. Any input would be helpful. Thanks :)
After reading Daniel's Running Formula I'm a little confused on the proper progression of intensity. In the book he states early on to go from a mileage building type phase to phase 2 which is repetition then intervals then tempo but many of his plans bring tempo in earlier. Also you're saying to bring tempo in earlier. Can you clarify if tempo or reps should come after base?
Great video! With a job and family and all, it's really hard for me to find time to run over 40k per week. Can you compensate lower mileage with higher intensity? Only tempo runs instead of easy runs?
I'm 5'8", 75kgs(a lil overweight). my best 5k is 23:30m. I can't lose weight, even though I run at least 5k per day. any tips? I wanna lose weight and run 5k in 15m.
NEERAJ NEGI believe it or not but it takes actual discipline..stop eating the junk food you know you eat. people want to run fast but guess what. they truly don't care enough because they eat shit food. the training will take you the longest but will never be achievable if you eat over your daily maintenance so first...lose that weight than the training will be a byproduct of eating less
[Consult your doctor before trying anything new. This advice is not meant to cure, prevent or treat any disease]. But in my experience, a Whole Foods, Plant-Based diet can help with that. Fiber wills you up (and is generally good for the gut micro-biome). Whole grains, legumes, lots of veggies and some fruits tend to be a pretty nice mix. Cut out highly processed foods, extra oils and refined sugar a bit. Vegetables have a very high nutrient density per calorie and you can eat (should eat) a high volume of them. Other (generally less healthy foods) have a very high calorie density per gram of food but not necessarily the high density/variety of nutrients and are lacking in fiber.
Sage do you have a different entry other than:" hi there coach Sage Canaday Vo2Max. Other training talk." You can also start with questions or jokes, you know...
