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Your videos have helped my kids 10 times more than their coach has. I really appreciate all the insight. I especially like the technique videos. Young kids do not realize how important proper technique is for speed and injury prevention. Their coach does not emphasize it nearly enough.
Thanks Sage! My team of girls from Girls on the Run and I are running the GOTR 5k on December 3. I love your channel and appreciate your valuable advice. 🙏🏻 I use it to teach my girls the basics!
18 was my barrier in middle school. This info would've been helpful back then :) damn I knew nothing about running. This channel is a great source of running information for me believe it or not
I like this format better for your training talk, Sage. Either while you're doing easy runs or maybe indoor activity if the weather is not good for shooting outside. Keep up the good work!
Hey Sage, the toing and froing between miles and kilometres never leaves you ... It´s so nice of you and it feels so hard at the same time watching you struggling with all the conversions while running and trying to deliver all the data and figures in both ways ... Be proud of competing internationally (and your international audience) and accordingly just stick to international standards and finally get over the miles, why don´t ya!? It´s a relief and will quiet your mind ;-) Vid great as usual!
Great advice Sage and perfect timing, just coming into cross country season. I'm not going to get anywhere near 17mins/5k but the idea's for workouts are great. Thank you!
Nice video. Still haven't totally given up on the dream of running sub 17 (with 6 year old PR of 17:00.61). How to manage with fulltime job and family is worth another video :)
I really, really appreciate that you're taking the time to throw your expertise and experience out there, even though with video's like this you're aiming at a different crowd than the standard 'start to run' vloggers out there 👍 This is about how I do my workouts, with a PB of just underneath 17 minutes. A tiny less volume and a bit more reps, but the pace is spot on.
I’ve never truly realised how great your videos are ( because I’m really impatient and I thought they were too long lol 😂 ) however, now I watch to the end and try to take in the information the videos really help me! I’m 13 years old and my 5k time is 16:50, I ran this time before watching your video but I reckon that I could run a 16:30 now. Thank you very much!
thanks Canaday ... quality direction ... a few months ago smashed my first sub 20 5k using your tips ... had never done before in my life ... here is next goal 🙌🙌 did 18:30 for my sub 20 ... after increasing mileage and just a few Track workouts with hills for my distance stuff ... didn’t get injured and 💥 Bam - sub 20 level achieved. Great videos and maybe catch you in Boulder one day!! stuck in Australia 🦘 at the moment 😬
Could you do a training talk on how to estimate what pace is achievable to race at based on training times and previous times, without trying to run to fast/ambitiously and burning out? Love the videos
Is weird I’m a 4:45 1500m guy and a 8km 29:30 guy and I never really ran a fast 3km or 5km because I always get injured I’m looking to break 10 mins 3km or 17 mins 5km one day 😃
Peace be to you! I've gotta try THIS! I don't know if I can accomplish it at 50 years old. However, I can give it a try. A sub 22 would be AMAZING for me!😀 I would like to have a faster marathon time also.
Man, I so need to get out of Florida. All my runs are an hour or more and all I see is flat flat flat. Can't wait to run in the mountains. Love your videos brother. You're a beast.
@@fastinradfordable! You may not remember me, but we ran together at Lipscomb. I also am dying to know if Winston Smith's Neighbor ever got out of Florida, man : )
I've been running for 8 months now and ran a 5k in 24 minutes about 3 weeks ago. That was a pace of 4:48 min/km. I find living in the 4 minute range very hard at this moment. I'm 6' 1" and weigh 192lbs. So, I probably need to shed a lot of dead weight before I can even do 5k in 20min, let alone 5k in 17min.
I am 20 years old and my body weight is 80 kg at a height of 179cm. I started out with a time of 22 minutes. For the last 9 months i ran about 15 to 20 km a week mostly at an easy pase. For me that is a 5km of around 25 minutes and in the beginning 26.30 I now have a pb of 18.53 min. I also do weight training so i don't really wan't to get lighter. 25 days ago i ran a time of 19.38 so i am still making progress.
Great video. Presently at 80km/week, 5Ks in the spring and a marathon in the fall. I’m a wee bit slower than 17 min, and I don’t have a coach, so I am trying to figure this all out by myself. I am fascinated by the concept of “peaking” which you mention briefly in this video. Have you made/plan to make any videos about peaking? I would especially be curious to find out how many “seasons” you would generally go through in one year and if you would peak only once in a season. That and whether you include base training and/or rest weeks between seasons.
I am 20 years old and my body weight is 80 kg at a height of 179cm. I started out with a time of 22 minutes. For the last 9 months i ran about 15 to 20 km a week mostly at an easy pase. For me that is a 5km of around 25 minutes and in the beginning 26.30 I now have a pb of 18.53 min. I also do weight training so i don't really wan't to get lighter. 25 days ago i ran a time of 19.38 so i am still making progress.
Thank you for you Channel, I enjoy watching it a lot. What weekly mileage would you recommend for a female aiming to run 5 k in 21:20? (And in general are the reccomedations for mileage and types of workouts the same for males and females?)
These videos are such a big help to me. Currently I'm a 23:12 5k runner (I'm a freshman in high school) and by my senior year I want to get a sub 17 (maybe sub 16?). My weekly mileage is around 25 mi/week so I know i have a lot of work to to but I'm staying hopeful that I can someday do well at my state meet and get into my dream college. If it weren't for these RU-vid videos I would have know idea how to train myself and honestly I probably wouldn't even be a runner rn. Maybe in 3 years I'll update this comment with how my high school journey has gone. 😁 Anyways good luck to all on your running journeys and best of wishes!
@@yourplug4399 Nice! I completely forgot about this comment. I'm a junior now and I just recently got a 19:16 and I think sub 17 could happen next year. I had my first good summer of training ever and it's helped so much, if you're wanting to improve thats definitely the biggest factor. Sub 22 though after your first meet is good you can definitely get under 17 with a couple good years.
How you doing bro. I'm from Brazil and run 6km 4 days per week . I never didn't 17min in 5k. I need training harder with workouts 400 or 200 repeats. Thanks coach sage. It can help me to run efficiently
Hey Sage (and anyone else maybe reading this), approximately how long should we follow this program until we try testing for a PR? More specifically, about how long is the training from the point right after one builds up his/her easy mileage until the PR day (or race day)? Thank you so much! And I love all of your videos!!! Keep it up buddy! -Andy
I’m a short, fat, 50 year old guy that just got into running a year ago. I just did a 5k in 30:50 but I had better times in training. I got frustrated because I started the race at the beginning and people were passing me left and right. Lesson learned. From now on I’ll start at the back so I can be the one passing people.
States for xc in my area is around sub 16:45 I was 30 seconds away last fall and I only have my senior year to reach my goal of states. I will go all out this year to reach that
Ran a time trial last night. Last year I struggled to run 18:30. Last night I popped off a 16:57 time trial. Long way to go for a PR of 15:39. But I cut the distance in half :) It’s harder to go fast the older you get.
this is what chi running teaches too.. do you think it can be counterproductive to start with intervals to early(first 6 weeks) if one has not been running for a couple of years..?
I have 45-50 min commute by bicycle each way, 5 days a week... does that count as base building? What HR zone should I target for those commutes on the bike and should I do other long runs on top of that?
I need to be able to run like that but also be able to trap bar deadlift 400 lbs. Any tips and ideas on how to balance this kind of running with strength training but not getting too heavy? I also need to swim 1500m for time, about 32 minutes at the slowest...
To run the speeds that are recommended throughout this video, what level/speed do you have to be at, to do this ? Those speeds, for me at this stage, are faster than I can sprint lol :(
Vo2maxProductions Thank you for replying! :) That is great, I'll have a closer look at that camera, this is impressive. I'll also work on my 5K time today :):)
My PR is that I can keep 4:35-4:40" for 30 minutes running. Basically. I run 5 days a week. Mon: Easy run. 7.5km pace 6:30 Tue: Tempo run for 30" target pace 4:40-5:00 Wed, Fri: Easy run 8km pace 6:30 Sat: Long run 18-19km pace 6:30 (building up to 25km) Total: 50-55km per week What should I do to increase mileage/km per week? Should I add one more run or run longer? Running really takes up my time. I was trying to add more km for each run but I got injured and have to take one month off.
Don't do more mileage. Work on the quality of you workouts replace one easy run with a workout like 5*800 @ 4:30 km/min pace thats sub 3:36 for 800m work your self to 3:30 and take it. Later you can do 4 or 5*1000 at 4:10-4:05 pace
Sage what's your thoughts on youtubers starting running as adults and running sub 15??? could of been pros or something else??? I don't think I could break a sub 17 and broke a sub 18 a long time ago I do have more time these days to train but I have always thought 5k are the hardest to get right Thanks for the tips Sage.
Hi Sage. Long time viewer here. I have recently moved to China and there seem to be races every week or two which I can never resist entering. I figure I have to forget about training specifically/preparing/resting for each one and just go with it, enjoy them and use the races as my VO2 max workout each week. All great. But do you think this is a good long term strategy to up my game? As it stands I feel faster than ever.
Great video. I recently ran my first sub 19 5K a few weeks ago, but due to a bad leg over the last 10 months or so my mileage has been limited to around 15K each week. Do you have any advice for how to get my 5K time down further, despite not being able to clock in big milage and many long runs?
I started running 4 months ago. And what I can say to you is that if you want to improve introduce track speed running. Intervals, 200 400 800. 1k 2k , threshold runs of 3-4k. Sone strength workouts, either weights or hill runs, preferably both. My first 5k was 21.20 in July. Last 5k was 17:30. Mind you i smoked for the last 10 years and haven't done any sports the last 5 years!
I'm a fat dude and just ran 28:51 5KM, which isn't much to you actual runners but chubby wants to participate in a 5KM race and do a sub 17minute run, it's in October so I've a good few months to train for it. Hopefully I can achieve this goal.
Thanks for the tips. You mentioned that you should introduce 1K intervals 4-6 weeks prior to race day. Do you just plug them in into the training plan, or do they come in to replace another workout like for example tempo?
Those are the main effort for the last 6 -8 weeks. Those 1km repeats are a very demanding effort consider a rest day after those. You do one of those workouts per week and another threshold workout which is less intensiv.
Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don't take days off. I play football on Sat morning and that's my "day off". guess 1k interval training might be more effective ? I also do hill runs.
Slightly unrelated to video but I'm curious on how running improvement works when you say "peak". Does one need to peak then decline slightly? Or can one just always continue on a gradual improvement?
Peak is the term for the moment you're in best shape for your best physical performance possible. Working really hard to build up to the point of blurring the line of overtraining what your body can handle and then cutting the workouts back to easy/moderate hopefully results in "peaking"
