Quality 5km specific workouts to get into peak shape! SUBSCRIBE: www.youtube.co... SUPPORT ON PATREON: / sagerunning image photo credit: Dan Grossman (Maple Leaf Photos) mapleleafphoto...
Hey a small tip.. maybe at the end of the video u can list down all the things u have spoken about on a paper and click a picture and display it.. it will help summarise things better
Sage, I'd like you to do a video talking about being in a "slump" and working your way out of it. For example, if your season doesn't start or progress as you hoped, talk about how you mentally come back from that and rebuild your confidence to get back on track to reach whatever goal you have set. Thanks
Oh man, I can't be trusted around that B&J vegan ice cream... Also great video. I ran my first race ever this year, a 50 miler, and have been working my way down through the shorter distances since then. Now getting ready for a 5K later this month. Loving the speed work. Never bored at 5K pace. :)
Sage - I would love to see a training talk video about how you use Strava and all the data you put up there. How do you analyse your data and how do you use the numbers to improve your fitness and what data do you use the most and why. In general a overview on how you analyse your data and use them to your advanced. Hope you in the future will come across this subject. Since i think many people not really use all the numbers they get from there GPS watch.
Mostly strength training and basebuilding. you will also want to add a little bit of speedwork after a run a couple times a week. such as 6x100, 6x200, or 6x400
+sam lemaire and +Patrick Schneeberger are on point. I'd say focus on running a lot of moderately slow miles and hills for strength, but don't *completely* neglect your speed workouts. Run strides after slow runs and also mix speed workouts that will at least maintain your speed while you are building a solid base.
Swell video dude. I was just pumping some stuff into the training log from yesterday that this was super applicable to. Did 6x700m yesterday at @ 2:53-2:55 ish and was totally thinking that those repeats are too long, because I was tying up. Going to go shorter next time and try and keep that form peachy.
Still building my aerobic base up vey slowly...but I can't wait to apply the kilometer repeats to my end season workouts! Thanks for the advice Sage, I'm looking forward to massive PR's all around this season as I have a lot of room for improvement.
Nice to see a regular training talk again! I'm thinking about mixing in higher speed training for faster 5 and 10 K, while maintaining really long long runs and easy milage for maintained endurance... is that ok, or should I divide these into different training periods or seasons? I already do quite a bit of speedwork in my ultra running program.
what should a week of workouts geared towards 5k improved look like. My PR is 19:44 which is pretty good but I am trying to make the jump to elite. I am in high school and have the goal of collegiate running. (sophomore now) so this summer is huge for me.
Sage. Why did you move onto longer distance running and away from 3k, 5k & 10k? Would you ever give them a go again? Great video by the way! Just what I needed to help me break 16 minutes!!
First of all, happy 4th of July! Anyways, being a new runner and this month marking the start of my second year of year-round running I was still unsure of what kind of workouts to be doing to prepare for cross country in the fall. This video really cleared that up.
Always confusing to me, if you are running 400s at faster than race pace, this is essentially NOT interval/VO2 pace (more like fast reps). Yes/no? So, would I take more than 90sec rest you suggested? That 90 secs is more like a interval/VO2 rest. Dont fast reps require more like 2 or 3 :1? Thanks.
loads of injuries come from barefoot running. don't know your injury but i wouldn't advise barefoot. you could start with practising midfoot landing, look up "running form Rif rev" . i had plantar fasciitis last year and read about barefoot running then but decided against it.. hope you get well soon, take it easy in your recovery!
Good video. I'm trying to get back to sub 7:00 miles like I did in 2009 & 2010, in the 5 K &10 K. Right now I'm trying to hold sub 8:00 miles! On the track, I ran 4 quarters, 2:00 or better, about from 1:55 working down to 1:39 ( about 2 weeks ago), on 3:00 intervals. It was tough! I'm wondering if I should take longer rest, maybe run on 4:00 intervals or just keep doing more quarters, adding 2 quarters each week or every other week until I'm up to 12 or 16 quarters on 3:00 intervals or maybe just stick with 4 quarters but run them on 2:30 intervals? Any advice is appreciated.
Like he says - try to get 8-10 days between each of the specific ones, like 4xmile. That way you've actually had some time to soak it up and should be able to do it either a)faster or b)with shorter rests.
Sage, I'd like you to do a video talking about being in a "slump" and working your way out of it. For example, if your season doesn't start or progress as you hoped, talk about how you mentally come back from that and rebuild your confidence to get back on track to reach whatever goal you have set. Thanks
