SUB 15-MINUTE 5K: WORKOUTS AND TRAINING | SAGE CANADAY RUNNING TIPS CROSS COUNTRY AND TRACK 

The XC culture in Ireland is completely different than in America! Our races generally take place Nov-Feb so the weather is generally miserable and ground super boggy. Not that I’m complaining I love the tough races.

15:00 is the world record road 5k for age 50+. The world record at age 40 is 13:38. Peak ability fades quickly after 40.

Got 16:06 today in bike paced time trial, gonna upload it tonight, can't wait! Your tips have been helping me a lot

Yes this is the video I’ve been waiting for years!

Good stuff. As a transitioning sprinter I always pick up 'sage' advice from your talks. Health is the new wealth in 2020.

Coach sage , your knowledge and advice on running is mind blowing. Thank you for the awesome content !

Such a valuable channel, always happy to see another video from you Sage :-)

During XC season last year, I did 16x400m on the grass in about 74-70. The last 400we could do it on the track so I hit 68, but it was still a fun workout with my teammates! Great content as always Sage!

I’m 58 a restarting into running hoping to achieve a 4.5 to 5 min. pace(km) and find I’m restricted to intervals training after taking 1year off at 57. I run a 100 - 200 m. interval, then recuperate my breathing to unchallenged then retry. The back half of my circuit, which is now 10km involves 5km of Butt-kick/Goose-step/Knee-lift and then strides to breathing recuperation. I expect my running intervals to come together into 1 run of 10k. at around 45min. I learned a lot about running from Vo2Max videos. Many thanks!

Thanks for sharing this awesome video.

Thanks for your advices!

One of my fav videos (replay) Getting that fitness to race in the Fall with seasons change is quite the rush...fuNN!

Thank you for this video and tips !

Maybe do some example training plan? For people at 16min or 18min? Like, only to adjust mileage and pace. That would be awesome. Universal plan.

I actually can’t believe you have tiktok 😂. Thank you for this

Make a sub 12 5k video for Eliud Kipchoge

I was wondering when you would make a sub 15 5k vid. Thank You!

Hi Sage, love your videos with their valuable insights and advice. Here's something which I think would make an interesting topic for a video (and I'd judge it to be relevant to many, including myself - I'd really appreciate your thoughts on this!); how should one go about making a training plan, when they don't have a single specific aim in mind, but rather multiple? How would such a plan be different from a single focus plan? What becomes more important? In my case I wish to improve my 5km road time, yet also (and just as importantly) 8-15km trail runs and everything in between. It's an interesting topic due to how much more complex a proper training plan might be, in order to adequately allow for improvement on more than one goal. Plus with your style of videos I think you could really do this one justice. :)

Great video. I'm currently at 16.52 in my 5k time and I'm 18 years old, I only started track and field when I was 16 and my times that year were around sub 18 . But I get this feeling that, I know I can do greater even to an Olympic level I just need to be consistent and where I live in Trinidad and Tobago, quarantine limits my progression to go outside and train or workout. And my treadmill is too slow lol. This video really did guide me even more and I will be putting it into effect. Thank you. The very day that I break that 15 minute mark, no matter how long it takes, I'll edit this comment saying I did it.

Very Very super Brother..........I'm Waiting For This Video Related running Workout....😍😍😍😍

Here I am trying to sub 30 :'))) one day hopefully sub 20

My 5km PR is 16:22 and I'm 15 i want to break 16 before i turn 16, thanks this video helped me.

Thanks for the great advice Sage! My best 5k from college was low 15 minutes but never quite got to breaking the barrier. Lately I have been running longer races like 15ks, half marathons, and marathons however I have entertained the idea of focusing on breaking the 15 min barrier again while I am young. Could any of my longer distance training for the marathon benefit me for accomplishing this goal? Any tips for going from a marathoner to bettering a 5k time?

I did a Time-trial 2 weeks ago (15:32) and this week (15:05). I'm knocking on the door, but those extra 5 seconds are going to be tough

That’s really cool you run with Olympic athlete

Thanks you senpai

Thank you for all your videos, very nice! I have a question about the intervals. Does it make difference if one stops during the rest time or jogs?

I’m 5 years old and I recently just broke 2 mins in the 5k, any tips how to get faster?

I thought this video was old 😂 and it's new

I like how the video is sub 15 too.

The video is from yesterday 😲

Video is sub 15 minutes. Somehow this is perfect

I get my milage higher as you said and for me it was a key I went from 25 min 5 K to 19 min 5 K in only 2 months now I'm trying to go sub 18

What does an 80K week look like for 5K training. Does throwing in 10k easy runs as often as possible work?

Excellent video Sage, just wondering what’s your most recent best 5k time?

How much easy weekly mileage for the 3200-meter race?

Hello Sage thank you for your videos and infos , very interesting and valuables. I’m looking here for an advice, i m a runner(70-80 mile/wk) my HM pr is 1h:30’: ish” weighing 80kg and 175cm height, what is the best Hoka shoe for me for EZ run since feet feel too tired after Q sessions and feet r neutral to pronation.. appreciate your help🙏

How high can post college marathoner sub elite go on base training? 100? 125? 150? More? How long for base training? 10 weeks? 16? 24? More? You are spot on in your videos

Hey Sage! Do you think there is limits too how long you can build a base for? Now, that track season is cancelled I wanted to start building my base from Apr-Aug around 4-5 months would that be too much? What do you recommend

Could you give an example for like a two week plan ? I’m trying to get down to 22min 3 miles

Should you not do speed endurance specific workouts early season when training for 5K+ races?

I ran a 17:56 a few days ago on a tempo/time trial it was a 50 second pr so now I’m trying to go sub 17 for the start of season

When in your training cycle should you start to introduce a Vo2 max workout and the tempo run and all that? And how long should you focus on pure easy mileage for aerobic base?

I'm 16 and my 5k pr is 17:05. Should I use this training over the summer?

What should you run on a 5k track with : 15x300 in 51" with 1' rest 2x2k sub 6' with 2' rest 10x400 1'12 with 45" rest (this one was extremely easy, although I'm not a workout warrior but more of a racer in general)

Just ran 14:18 on the road by myself because of all the cancelled races. Great insights in this video but would also love to add some insights from my run-up/specific workouts so others can benefit from it. You can find the 5k attempt on my strava account (31st of march).

Sure. I’m still trying to run a sub 22minutes, and is this even possible for the average runner, or do you have to be gifted in some way? Hopefully I’ll get there, just started couple months ago.........

Sir please can you tell why my knees become painful when I do start doing speed workouts after easy run

am 49 and I haven't run for 10 years and I run 5k for 50 minutes 🤣 after 6 weeks am at 28:46. hopefully in 1 month I can reach 25 minutes n in 2 months I want to be at 20 minutes and I can reach 18 minutes in 6 months I will super happy.

Any advice for those of us who come from maybe a different athletic background? I come from football and powerlifting so I'm 6'3 and at least 185, usually more. I don't have any real room to lose weight so exactly how fast can I get being a little heavier?

Hi sage! So these workouts can be done during base training? Or are these meant for workouts during the actual season?

Hey Sage, I recently took a 3 week break off running completely after my marathon and I've just gotten back into it starting out with 10 miles a week, but for some reason I have an IT band issue on my right leg, I have never had an IT band issue before. Every time I land on my foot and pull it back, the tendon hurts. I also started having IT band problems at mile 22 in my marathon but I thought it would be gone by 3 weeks of full recovery with no running involved. Do you have any tips on how to fix this injury?

Do have any thoughts on focusing on Steady-State running (Maximal Lactate Steady State) to improve speed. Apparently, recent research has showed improving MLSS has the biggest effect on speed, compared to Anaerobic Threshold and VO2 Max.

I used to run low 17 minute 5k's all the time as a teen. Now I'm 36 and probably couldn't walk/jog 45 minutes for 5k.

If your a total beginner how many years would it take to get a 14 min pr if you ran 7 miles a day

My doctor diagnosed me with a Osteochondral stress reaction in my knee. I took off 33 days but not consecutive. Do you think if I take off 42 more days but consecutive it will be good enough to run again?

Can we fill the 1 or 2 days gap with easy runs may be of 6 or 7 miles . Between our main workouts

I’m 15, my average 5k is 22:30, how long do you reckon it will take to get a 15 minute 5k?

Have you ever ran the 3000 m? I want to break 9 min, any suggestions Sage? Currently 9.11 from about 100 km /week with 2 track workouts and lots of orienteering :)

what's the best way onto the BHS track?

my current PR is 19:51, is this video still helpful at my level?

Oh my😂. Gotta crack that 20min 5k first tho. Only started running 33 days ago but I at least ran my first sub 3min 1k today, so that's progress😂. I wonder if I already got that sub 20min 5k in me🤔. Anyway, sub 15 would probably be my endgoal.

Can you give me a sketch of the plan as a photo?

im following a different approach after reading a book from koop. note that it's for ultras. so it does the opposite of doing the speed work in off season and then the longer runs as racing season approaches. what do you think about this strategy? (I was meant to go into longer runs now but due to the lockdown and postponed races, I've gone back to a 2 month block of speedwork training in apr/may preparing for August/sep/Oct.)

I like your videos in generally, but this one got me, now I am upset with myself. I run like 10km 3-4times in week, cca 5:30-6 pace, 10km under 50min when I really want, unfortunately can't hold speed under control, but still would like to call myself runner, I don't have problems with that, quite used to that. I am going to rather check video how to improve 1 pace per priod. 15min per 5k(not even sure if you mean miles/or/Km). I have friends that running Ironman, the run under 3 hours and i admire them. What am I "The Flash". I am going to continue with my slow motion run, whatever. ;)

When to reduce tranning

Sage is it okay to do 200m repeat for base building phase. Because I do 25x200m 5k or 50x200m @ 10k-5k

Is building an aerobic base as important for trying to increase your PR for a mile? I run a 4:54 mile and just started tracking my weekly mileage a few weeks ago and I’ve been doing about 20 miles a week. Should I try and do more than this ?

And there is Kipchoge running 8 times sub 15

I want to break my 18:42 time in 5k Any suggestions?

Are there 5ks in high school track? The longest event in my state is the 3k

This video is an older one, but if you see this I'd really love some of your advice. I'm not naturally fast, and my normal time for 2 miles is about or under 18 minutes. This next school year I'm going to be participating in XC, and judging off of my current times I'm not going to be very successful. To get to the point, I know I'll never be able to break 20 minutes for a 5k even, so what would you say is a suitable goal to achieve within the next year?

This kid called Galen rupp

How many years of practice do I need to achieve 15min for 5K sage? For now I'm 18min PB for 5K

Do you think it is possible for someone who has run 4:55 in the mile but has not broken 20 but was close. Do you think I can break 17 in 5 months

How long will be the training period for a(30) beginer to 15min 5k runner

Anyone here do u reckon with a 4.02 1500m breaking 15 is realistic for me? Thanks :)

100 miles a week?

I run on average 40k per week and did 16:33 in a 10k race (33:49) in negative split, I think I can go sub 16 I never ran more than 65k in a week, I don't understand why people run so much, like +100k per week just for 5k. That's crazy !

i’m here to beat a 30 min 5 k

7:00 mile pace is an easy run for a sub 15k runner?!

Sage how much is your resting HR ?

dang 4min/km is just easy pace i say wat?😅

yahan 5 km 36 min main ho rha hai

Im 14 and run 13:54 need to hit 13min:)

Oh yeah just this random kid GALEN RUPP

K repeats you suggested are too hard to be considered “CV”

I’m a freshman in high school sitting at 15:42 I want to break 15 by sophomore year any tips for not burning out?

Old-new video.

Sub 15 minutes is my 3k :( 😂

Hi sage do you have an email contact?