5KM CROSS COUNTRY BASE TRAINING PLAN: "SUMMER OF MALMO" SCHEDULE AND AEROBIC SPEED-TEMPO WORKOUTS
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- Опубликовано: 24 май 2020
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Definitely learned that running hard early can cause you to pay for it in the weeks to come, during my college career. I am all about hill sprints and marathon pace stuff now, so similar stuff. Don’t want to lose all that speed, but also don’t want to work it to hard.
instablaster...
Ah the early Letsrun forum days. Malmo, Tinman et al.
I like the name..."Summer of Malmo" much better than Summer of Killer Bees (found here in WA State)
this has come at the perfect time! couldn’t believe my eyes when this appeared in my sub box - have been overthinking/confused about what i should be doing with my training lately so this was v helpful!
Hi Sage, just want to thank you for all the advice you offer on here. I've been watching your videos for about a year. I got back into running properly around this time last year (Had acl injury in 2009, thought I would never run again, definitely not at any pace, it's been a long road back). Just ran 40:38 this morning, a year ago I was struggling to break 45mins (post hernia surgery) I would not have been anywhere near this without a lot of hard work and the invaluable advice you very kindly and selflessly give everyone on here. Many, many thanks.
I'm about to work on base again next week, Sage is always inside my brain man.
same here! couldn’t believe my eyes when i saw he’d posted this :’)
Very good thinking. There's no need to push yourself to the limits when you're building base. I think a lot of athletes burn themselves out before they even start to sharpen their form. Cheers for a good content!
😐😐
@@fernandolopez7931 ?
Really enjoyed this Video Sage, lots of great ideas and advice. Thank you!
Great video,we are still locked down in Scotland just now so I’ve been out nearly everyday and doing just base building.
Long hill reps,some fartleks and strides other days with a medium long run midweek and a long run on the Sunday,most of my running is easy and like you’ve just said in this video not getting too fit but just building,it’s good to have some validation that I’m following a sensible approach 👍
Thanks for the tips, very helpful. Keep up the good work!
This was EXTREMELY helpful. Thank you.
Summer of Malmo - I like it! Reminds me of the 'Summer of George' from Seinfield, but for runners! Definitely giving it a go....
Thanks for sharing running wisdom!
I find myself checking back in as my Senior Cross Country Season is scheduled to start this upcoming January.
Great content!
Nice video dude
u had me at summer of malmo
Tnx !
Summer of Malmö!
(A Swedish town)
You sure?
That's my first thought ☺️ Malmö 🇸🇪
What I thought as well
2nd, video before a good sleep.
Im only 14 but the way I do my summer is take a short break and do lots of mountain biking 100km per week with hills then I bring in easy low mileage then boost it to 50 to 60km per week this year. This works for me but thats probaly because im still quite young
I like to tag on threshold 5 and 10k AFTER medium workouts.
Close to my 1/2 marathon goal pace.
He bro your video is very long but good 🏆🏆🎖️🎖️🎖️🎖️🎖️💪💪🎖️🎖️🏆🏆🏆
Great to see Nepal flag on hoodie your left hand🙂
Nice to see the flag of Nepal on your arm
Great video as always Sage! What about sprinkling in some strength work during this base phase?
Didn't expect to see Nepalese Flag on your hoodie haha
Marathon 2:12:23 December 8, 1985 Sacramento, CA
Malmos Marathon PB ;)
I'm having to train for a time trial in Aug. I need to run a 10:50 2 mile run. My 3200 PR at the moment is 11:24. I kinda have to burn it a little hotter than most. I have managed to average 60 miles a week for 8 weeks with a couple cut backs. Its helped a lot. I averaged 5:19 pace for my 8x400 today
60 miles a week. You should crush it. Good luck👍
A 10:50 does not need 60 miles a week you might need to run faster and shorter
What's your 1 mile time atm? It might be a good idea to do a time trial to see what sort of shape you're in.
gerard lancaster 60 miles a week is excessive for a 2 mile race. I go like 20 miles a week and can drop a 10:20
@@ianbusche1471you're genetically gifted
3rd 🥉👍
wohop
So your uptempo is basically Zone 2 heart rate effort where tempo is Zone 3?
Sage, What software are you using to auto correct your drawings? Ex. 4:25 minute mark.
What I’ve been doing to prep for senior XC is 65-70 miles a week with mostly easy running, and up tempo and a harder tempo (also a long run of course) is that a decent base plan or should I alter it in anyway?
That sounds good to me man. Keep it easy and do tempos. Maybe add some really easy hills if you have them near you.
Nice 0 dislikes👌
Also do you recommend your base training plan and then moving on to your 5-10km plan?
is the website still up?
What about including a 10k or 5k fast run (trying to get a pb for someone who is fairly new to running) once or twice a week instead of tempo/intervals? Particularly with tracks closed.
Google the downsides of running tempo runs too fast - that’s basically what you’d be doing.
How much and how to do incorporate weight lifting during the summer in prep for XC? Weightlifting during a XC season?
I would also love to know
Should I start summer training now for XC as there is no track
yes
Hey sage is 6x800 meter okay to do During the summer
it's good to do closer to cross country season, but not in june/july
I downloaded the free aerobic base plan with the units in metric and I’ve been doing them in miles I feel like an idiot 😅😅
What does uptempo mean, I’m not a runner but I need to improve my 2 mile time for soccer
Hi Sage, I recently purchased a 5-10km training plan from your website but the download link expired. Is there anyway you could email me the links?
I was but I got a shin splint 😡
And am trying to run sub 15 what should I average for 800 repeat
I’d guess 2:20-2:25 given you want sub 15
2:24 is race pace so around there
Am I first ??
How many miles a week before adding tempos, intervals and long runs ?
Getting back into running. Always used to do tempo runs 3 times a week. Worked alright got sub 20 5k and sub 40 10k.
Any template I can follow after I hit 25mpw ?
see our free "Aerobic Base Building plan". Generally spend 3-5 weeks of 100% Easy Running first if increasing mileage before adding anything faster. You could do Strides in the first few weeks, but wait until closer to peak higher mileage before adding in the Tempo Runs and any sort of Intervals.
@@Vo2maxProductions I see. So have the easy runs to build up conditioning is simply for injury prevention and getting the body ready for the tempos and intervals ?
Cheers for clearing that up. I will do a further 5 weeks by which time i will be running 6 miles in a singular run and my milage will be pretty close to peak.
At which time I can add longer runs intervals and tempos.
I will check out the plan.
Thanks for the quick response appreciate it.
I follow your channel pls help me with my training plan
Xie hua pia piao bei feung shiou shiou
Please Give me 1 Mile/1500 meter runing plan
Please Sir. 👌 ❤❤
I just did my first 5k and i got 30 mins
Is that good for a 14 year old girl?
Yeah 30 minutes is pretty good, I give respect to anyone who does the 5k, it's always intense stuff man
Not good but far better than average
Running needs weight classes. I would love to compete against other 250 lb. dudes
“Short distances like 10 miles a day” 😐
right 😭 bruh
3:48 so ur telling me that u guys who do cross country can sprint 1200 yards then jog 400 then sprint another 1200 repeatedly without stopping? And to top it all off u say it is easy. Bro I'm a lacrosse player so ppl say I have a pretty good ability to run and pace myself but like damn. I might be able to go the 1200 yards if I'm trying to run from a angry coach who is mad at me for messing something up but I mean if I gotta do it again and again I think my lunch would end up in my pants and I'd probably start peeing blood uncontrollably due to my body shutting down.