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You can see where the Patreon money is going in your video gear with videos like this. It is windy as hell and you cannot hear the wind in the audio, where as before this would have been a noisy vid. It's worth the investment y'all. We're getting a team sage running t soon!
Dude. A few years back I couldn't even run 1km without being out of breath. Yesterday just came back from a 22km snow run and feel fine today. I'm super keen to get up to doing my first ultra and your videos are great, inspiring and helpful in getting tips and training ideas to get fitter faster, running smarter and motivated!! Thank you!!
Thanks for the well presented video. I have just Started doing these easy paced runs so it's good to see another video on the subject. keep up the good work
Thanks a lot Sage! It's pretty encouraging and inspiring, and I'll definitely follow your workout tips as sub-45 is my next target! All the best from Turkey
Really nice video! I have a suggestion for a training talk on race day and pre-race day nutrition for distances like 1500m and 5k! Have really messed up in this area previously and would be very nice if you do a training talk on it! You could also include things like effect of weather, etc. on what to eat and drink! Thanks!
This video was made 7 years ago, but these methods helped me improve my 10k time from 80 min to 52 min in 3 years, in another one year hopefully can attempt 47 min 10k. Will eventually reach sub 40 min. I’m in no hurry. Thank you so much for this
Love the vids! I am fairly new to running (maybe 5 months in), and I have been watching your videos for a few months. I would like for you to consider doing a video for new runners that explains the terms you use. For example - what is tempo run pace, what does it mean to run a 7:15 mile (just to name a few things that I don't understand). I know there are so many other term involve (what is a PR). Things that "runners" take for granted that non runners might not understand. I know I could google these things, but you are a much better teacher than google. Thanks for your consideration.
just wanted to say as a new runner (been serious since last August) seeing this video with its title on your channel and having a 45:57 personal best 10k is encouraging as I continue my journey.
Thanks, Sage. I am looking forward to running in a city 10k race and decided that I would only do it if I can crack 45 minutes. This video provides me with just what I needed.
Dave V . So tbh, I’m no where near as in shape as I was pre corona. Though I was able to significantly drop time from my 5k and mile PR, (at the time of the update), 21:50 5k (Nov 2019) -> 19:14, 5:46 -> 5:27 (Feb 2020). I’m very confident sub 40, sub 18, and sub 5 can happen this year,
First of all nice videos! I recommend you run sometime in the future the "olympus marathon". It's in olympus, Greece and it's 42k. Another race in olympus is the "olympus mythical trail" and it's 100k. Check them out if you want. Generally olympus is a very beautiful mountain and I really recommend you to visit it someday.
60 years old, just ran my third 10 k this year (on-again, off-again jogger, 10K longest distance in 25 years). Went from 60 min. down to 49 min. and had to bust my gut to do it! Now I need to try stamina runs and intervals as you suggest here, Hoping for sub 45 within three years, by following your advice. Any specific suggestions for someone my age with 1.5 years of 2 or 3x a week running experience over the last 2 years?
Hey Sage! I've been using this video to try to establish a training plan for a friend of mine and I had a few questions. In the video you said this is mostly geared towards people running 30+ miles a week, but he's only reached 16 so it really hard to get in some of the workouts you're mentioning. I think I'm a little more reserved about upping his mileage (10% every 2 weeks), so it'll take a while to get him up to 30 miles. Right now the schedule I have written up includes a long run, tempo run, 1000 repeats, and 2 easy runs. He's really hoping to break 22 in the 5k and 45 in the 10k by May but I'm thinking it may take longer (current PRs are 23:09 and 48:01 respectively). What are your thoughts on my training outline for him, and do you have any suggestions on improvements I could make?
Hey Sage! Could you please do a video debunking the 20-mile long run myth? 4-hour marathoners like myself would take 3:30 to up to 4 hours to finish the distance at easy pace. Do you suggest that we run by time instead for 2-3 hours? What's optimal?
hey sage quick question, im going to be running for my college next year however they only have a XC team and no track. would you recommend still running an indoor track season with my club team or just training year round for XC. thanks
Thanks Sage! My PR is 51mins, I will try to follow your 5k plan and crack 22mins 5k first, then move to 45mins 10km right after that. If I follow these workouts and increase my weekly mileage to 50km gradually (current at 30km per week) , how long do you think I can achieve a 45mins 10km without getting injury? I would like to know more about trail running training Thanks! love all your videos :D
Andillion Warm up by running 1km, then some stretching, some skippings and then some sprints. After that you should be able to run fast without getting hurt or getting stif in your legs.
Hi sage, I've been doing the aerobic base building plan on your website for 6 weeks now. I have a 10k race coming up in 2.5 months. When should I start incorporating more speed workouts, like the ones you mentioned in this video, into my routine? Thanks, and keep up the good work!
He said at the start to be able to run 30 miles a week before attempting the speed work. I would start the speed work asap since its going to take you a few weeks before you can hit all of the target paces
Ok I’m not new to running but I’m new to the actual training how many miles a week should I go to help me get faster at 10k because I can run the distance but my race pace is about a 50 minute 10k or less and I need to really work on speed so how many miles a week should I go?
is this helpful for my 10km Olympic training currently running 28 min with running to work each day and down the shop for milk and sometimes away from my wife when shes angry?
Great video but, truth be told, I got a bit disheartened by the goals set. At the moment, I am still going through the transition from 5K to 10K trainings (conquered the latter distance at 1h1m a month and a half ago and have lowered it to 58' now) and have registered to run a 10k race in a fortnight. Does it mean that if someone (like me) who cannot as yet finish the race in under 50' should not even take part in the event in the first place? I personally thought that for an amateur athlete (this is far from my day job :-p) even 50-55' was an ok result (or just a decent beginning any way).
Im confused.. at 4:25 you say TEMPO RUN is going to be slightly slower than your Goal 10km Pace .. but at the end when you're using your fingers for the '5 pace theory', you mention "your Tempo Run pace"(ring finger) as being a faster pace than the 10km pace .. is that correct or should the Tempo Pace be your Index Finger ?
I messed up there: when I showed those two fingers "Faster" - but then used those same fingers (pinky and ring) to denote Easy and Tempo pace (i.e. I went Left to Right with increasing speed when I should have gone Right to Left with increasing speed. Correct: "Tempo" run pace is slightly slower than 10km race pace.
I'm 22 and don't come from a running background but I'm in the process of joining the Royal Marines here in the UK. As part of my pre-joining fitness tests I have to run 1.5 miles in 12:30 on a 2% incline (1 min rest) followed by 1.5 miles in less than 10 mins on the same incline. I can manage it but I absolutely hate it. That being said I can comfortably crack out 46:30 for a 10km (albeit on no incline) and I definitely have a good bit of energy left afterwards. Why do I find the longer runs so much easier, and is there anything you guys recommend to make that first test I explained a little easier?
Connor That's only a small incline Imo. 10k in 46 is roughly a 730 pace, quite easy. 1.5 in less than 10 is far more intense and equates to 630 mile pace. So 730 is nothing for you but your body loathes the 630 intensity. If you combine long easy runs and mix with mile repeats at say, a 615 or 620 pace, 3 min rest in between. Your body will get the message that 615 620 is your ideal pace. Sage has said before that mile repeats were his bread and butter for the 5k. I would urge you to run six minute miles but I can no longer do them myself so would be hypocritical for me to say.
Hi mate! Thanks for the great video. The slower run, the one you said we should do at 5:30 per km pace. How long distance wise should we run for these workouts?
That's quite a cut off ;-) Let me know if you achieve that in one season... just kidding, i would be looking at more realistic temporary goals, 1:08 seems more like a "life goal", and not all are capable to run such a fast time due to genetics, body shape etc.
hey sage serious question here not a troll, but in your strava you said you were about to get serious about volume training, and in a podcast you agreed that 3 hours of running a day was needed for pro ultra runners to win the big races, so why arent you doing it ? me and my brother are both training to become pro athletes and i go cycling every day at 5am 20 hours a week. its demoralising when i see you only running once a day for an hour or 2 at 1pm in the afternoon. You have so much potential and i want to see you win the big races, yet i am training more than you as a 17 year old cyclist. Keep up the videos i really enjoy your work, and i hope you have a good season of running this year.
As a cyclist, you are probably able to train more frequently than a runner without injuring yourself. Running is a high-impact sport so running for very long every day of the week makes you injury-prone. Also, because it's still winter here, training early in the morning is very cold and potentially dangerous (you can't see where you're going, you might slip on ice, and it's hard for cars to see you).
sage has been running for 18 years+ and is capable of doing much more. look at the training of jim womsley or hayden hawk. both doing massive milage and hours right now during the winter. i understand the whole ice thing and running, but he could do some cycling indoors or skimo (sking up the the local mountains) like many other pros do this time of year
