Another aspect to consider is that the Sunday long run for many people is their favourite part of running. Spending a long time on the trails is what keeps them going mentally, and is their main reason for running in the first place. If 2 or 3 runs a week with a big day on the trails is what keeps someone running and staying healthy, I say go for it.
My only goal is to be able to run far as I want whenever I want to. Being able to stay out in the mountains all day (8-12 hours) sounds like a good day. I'm trying to figure out the best way to program my training to achieve that with the time that I have. It's helpful to get perspectives on volume. I'm going with trial and error now and adjusting as my needs arise.
Slowly increase mileage on a 3 week bases. 3 weeks could be considered a training block. Also I would include Biking a lot ! What will biking benefit ? An increase in your aerobic system without all the damage to your muscles and skeleton. (From running on pavement/dirt) now why do you want to stay out in the mountains that long ? I have no idea. But you’ll probably burn an insane amount of calories. Which you need to be prepared for.
sableurchin35 Thanks for the feedback. As for the reason, the longer I can go the more that I can see. The idea of having the capability of running 30 to 50 miles in the mountains is really appealing to me. I also like being in the quiet so having the ability to get to places only a few people people venture to appeals to me too. Then there’s the great feeling I get from being in nature.
@Ghost hiking all day is not very difficult. i've done like 14 hour hikes in mountains. however, it is very draining at the end of the day: especially if you're at high altitude
Sorry but someone or something will eventually catch you in the mountains if you plan on spending that much time there. Mountain lions and bears were a huge problem where I lived so we had to conceal carry while running.
@@hibiru6868 I get you. I also feel like jogging speed is the perfect way to view wild nature. The rate of novelty is just perfect to drive away anhedonia :P
I'm always struggling with my long runs, or rather limiting the duration of them. I tend to do them on (non technical) trails and they're a great way of just chilling in a forrest for me. I've been pushing my weekly mileage just to be able to accomodate the 30% rule (barely if I might add; 45km during the weekdays and 20-25km on my long run). I'm taking it easy during my long run and haven't been injured yet, but it's just so addicting. Loving the amount of content you're putting out in these peculiar times sage, keep it up!
thanks for your support and congrats! - yes on the trails you can definitely push further with the softer surfaces (compared to road pavement/tarmac) and have a big day exploring the trails!
Do not ever even attempt to change your shoes . . . I was overly fine doing 100k weeks but it's been 3 months that I can't go over 50 after getting injured from a shoe change.. Just go buy the same pairs.
@@EgeOnatDoguslu I second BananaClipse's opinion. With such a high mileage you should rotate your shoes regularly instead of wearing the same pair all the time.
@@TheSublimeLifestyle Well, if you have a fleet from the km 0 thats fine. Otherwise, I think lowering the per day mileage to get used to the rest of the fleet might be a good idea.
Everyone has different goals for running, but for me the main goal is to improve health- especially to lower blood pressure. I've tried a lot of plans, but my current plan is working by far the best of anything I've ever done, and it is simple- do three runs per week, and make them all long runs. Obviously this is no formula for speed success in distance running, but after trying many different changes to my running routine, this has been the best approach so far for lowering blood pressure. Basically I do three long, slow runs in the range of 90 to 150 minutes, always taking a day off after a run. Just another perspective (obviously not the norm).
Completely agree. Although it’s addictive trying to go faster and faster! I understand I’ve been there and no harm in that. In the end you reach a point where you have to accept that you cannot get faster any more. Then it’s solely about health, wellbeing and enjoyment.
Hi Sage, as always thank you for this tips and sharing your expertise in running with us. I actually have rediscovered my long distance running since the lockdown especially here in New Zealand I end up running in my local park and because of the 2m distance rules I was kind of forced to run on grass for the walkers. The truth is I have enjoyed it so much, it is slow but so comfortable for long runs...in fact I run an early Sunday morning 45km most around the park and rest road. This is the longest ever run. Bottom ligne I'm 50 years old and pace doesn't bother me, as longer as I stay injury free and enjoying long distances. Cheers
Thank you so much for sharing your experience and giving motivation to all of us 👍 Greetings from Berlin, where we still don’t know if the Marathon this year is happening. Half marathon was already cancelled. Keep on running 🏃♀️ wherever you are 🏃♂️
I hate to tell you, but the Berlin Senate just decided that events with more than 5000 participants are canceled until the end of October. Likewise the Oktoberfest in Munich was canceled this year. It is just insane, that the SCC was still planning the marathon, as if nothing is happening in the world. Imagine: 40 000 participants from all over the world just before the anticipated start of the next wave of covid19... Crazy! I am sad though too and was hoping for it to happen. Reason won. And great video Sage, as always. ;) Greetings from Berlin
The 30% long run rule still works for me. I am now in my mid 60’s and have been running for 50 years. I run 4 x 10K + a 15K long run per week. So 55K total....thus, my 15K long run is about 30%. That’s enough for my age. I still run pretty solid at 4:30 p/klm base training pace with faster 5K tempo runs at the track.
Split it up into 10 day cycles and do a really nice long run which it takes a few days to recover from. Having a long run within the context of 7 days doesn't make sense empirically as we observe human physiology. Powerlifting record holders also deadlift once every 10 days even though they may bench every 3 days in the same training cycle. Body seems to take 10 days to recover from a big effort CNS effort. And this seems to be the same for people who are using PEDs and who are not using PEDs
I'm loving all this recent content! Very applicable to me right now as well since I decided to use lockdown as an opportunity to reset and start an aerobic base building phase.
Should have watched this video a few weeks ago! Backstory : I am a 6’3 225 pound runner, and I was doing 3 runs a week. I wanted the days off for recovery. I then suddenly started doing slow long runs (150% my weekly mileage .. ouch) on weekends because I wanted to up my mileage and my knees didn’t like it at all! Inspired by Sage I am now going to get trail running shoes and add two(later three) extra days of trail running, upping my weekly mileage so that I can eventually do that 30% long runs I am craving. I guess it is trial and error and figuring out what works (and what doesn't :D)
Your RECOVERY is the determinant. Nothing else matters, as Metallica say. Its the RECOVERY that matters. Only think about how you recover. How many days do you want to be flat? How sore or tired, for how long, do you want to tolerate? If you are on holidays then it may be no limit. However, if work and chores are to be done, as John Lennon said, life is what happens as we think about what we want to do.
Love the knowledge Sage lays down. A lot of beginners do those runners world easy plans and get hurt bc they think they can just bulldoze through a marathon plan for Instagram and have no idea why they are doing specific workouts lol.
Some training plans like the one I’m on are low mileage with only 4 days of running a week and lots of cross training because I tend to be more injury prone. My long run is like 40% of my weekly mileage and I feel like I respond best to this haven’t had a serious injury since I started this method 4 years ago and have seen way more improvement from this than running 6-7 days a week.
Great points. Sounds like you have a plan that's working for you. I think it's important to spread the message that the best training is that which minimises injury because recovery time causes much more delay to progress. Good luck with your progress.
great point you made about if only running 3 times a week with the long run at the weekend, this being a big percentage of the weekly mileage putting alot of stress onto the body. this is something i have been guilty of with my running. i have started now to increase volume of runs a week but mostly at a lower intensity. want to build on my weekly mileage spread out during the course of the week & not just by increasing the long run
Hey Sage. I'd love to hear a training talk about when to take a recovery week in a training block and what mileage to do during a recovery week, taking the whole training programme into consideration and the gradual increase in mileage during the whole programme
Mate that's not rocket science. Many training plans build up mileage in waves with every fourth week being an easier week, not hard to find this stuff on the web.
@@dtrjones lol. I said 20%+1 Anyone serious about training will be running at least 50 mpw, so 20%+1=11 mile long run That's the minimum. At my peak, I was running 100 mpw, so 20%+1=21 mile long run If you're running less than 50 miles per week, you're either a relatively new runner, or you aren't really trying. If you're relatively new, you absolutely should NOT be doing a 10-15 mile long run.
@@yungthunder2681 Ah I appreciate that explanation thank you! I guess it also depends how much running you've done. I run 35-40 miles a week but I've been consistent at that for over 20 years. Pulling out a 20 mile run is relatively easy for me so long as I give myself 10 days before doing another similar long run.
The runners world program (which is really the Furman program) just replaces the easy runs with other aerobic training, like biking, swimming and rowing. You do six days of aerobic training in that program.
As a person who can only manage three runs a week, with two days of rest and two days of S&C, yes my weekly long run is around 50% of my weekly mileage. And it’s my favorite part of the week. There is no math on earth that can change that. So the 30% long run are for people who can manage more days and many more miles, not for average runners.
In the winter here in VT I strive to run 1 long solid day a week, 2+ hours. Often this would be my only run of the week but the rest would come in the form of XC skiing, hiking, back country skiing, or skinning. 2.25 hours is probably 28% of my total weekly volume (8 hours). I guess that the principal could be applied to your total volume of all training if you are not JUST doing running.
Thanks Sage, excellent video, I’ve applied the advice in your videos over the last few years 80k- 100k weeks with one 30k long run a week at 700m elevation & it definitely has helped me, my last 5 half marathons have come 1st 2nd or 3rd in my age group, another thing I’ve learnt lately is after any hard workout race like say 5k 10k half marathon is the week after your race do very little or just walk or few easy bike rides, then the following two weeks slowly build up your milage again with fairly easy intensity don’t just go straight back into your high milage, hope that sounds right & makes sense 😀
Any thoughts about cross-training with cycling? I'm 63 years old and took up running for the first time in my life this winter initially to escape outside on bad weather days for my primary lifetime sport, road bicycling...when I would otherwise be faced with riding the bicycle trainer indoors. BORING. Now I'm majorly hooked on trail running and am building my mileage and speed for a first-in-my-life marathon this year, with dreams of ultras someday. I run for mental and physical health, not as prep for competition. Long solo runs in the woods have become critical for me to escape the worst of Covid Cabin Fever. My typical week, which I've fallen into without much thought or plan, now looks like 5-mile tempo run on day one, 7-mile run on day two, 11 to 15-mile slow run (my long day and 40%-ish of my weekly running miles) day three, 20 slow bicycle miles as recovery day four, 5 run or fast 25 bicycle, 35 to 40-mile bicycle (my long day on the bike...limited by the time available more than by my endurance), 20 bicycle miles day seven...and then back to a short fast run. Thoughts? -- I'm only interested in improving my running, but I don't want to give up my love of bicycling completely to achieve my running aspirations. Plus, getting out seven days a week is key for my mental health and sleep hygiene.
In fact it is little bit tricky to compute long run length: Let's say I have run A kms (or miles...) so far during the week except long run and my question is - what length should long run be to be P% of the total week volume? It is not simply A.P/100 kms, because length of the long run should be accounted into the total volume so we have to use some algebra and solve equation (where X is the length of longrun) (A+X).P/100=X, which gives X=A.P/(100-P).
If you run three times a week it's impossible to get down to 30% - you'll hit 33% if all runs are equal. At four runs as here, your lower limit is 25% (equal runs) but at 8 (miles I presume) I think you're ok. I guess this rule only really applies at 5+ runs per week and also for long runs that meet Sage's definition (8 mile might not, although my longest is 13km which is about 7 miles). Sage, I'm building up to four runs per week and 9 mile longest run, please create or signpost content for those of us fairly new to this.
At the moment I’m hitting 45km a week with a long run of 15k. Building that aerobic base whilst getting some speed work in for the half marathon. Hoping to build up to 70k ish a week with a long run of 20k before I taper.
Thanks for the video Sage. I used to do 40K (around 2:45-2:50h) long runs once in my marathon training in the past and it was so helpful to me to run around 2:44-2:47h in my marathons. I had learned that elites like Ryan Hall and Josh Cox would even do 45-50K runs during their preparations for their marathon races as it would take 2.5hours to complete those runs. Have you ever done that long runs before your road marathons?
Im a freshman in high School and run about 55 miles a week. I run the 5k mainly. We do a long run every Saturday where we go out 35 minutes at a fast but relaxed pace and then turn around and comeback as fast as we can. This typically results in about 11 miles. We then go continuously into our cooldown to 90 minutes. In total, the long run is normally about 14 miles.
in other words, you can't think about your training "volume" purely in terms of distance or time. Intensity/effort is a huge part of the equation. Any "percent" rule begs the question, percent of what?
I love long runs and I do two of them of the same lenghts on Saturday and Sunday. I only switch to single run for the longest ones (ca 20 miles) just before I taper. It just seems silly to me to miss out on half of weekend running opportunity.
I am running 45 miles per week and doing 2.5 hrs(20 miles) long runs a lot. It is just impossible for me to run a lot during the weekdays. Works are stressful. I can have time to do one workout midweek and that gives me 10 miles. The rest of the mileage comes with mid week easy runs. That's it. Adding more during the week days are hard. If I did get time during the weedays for another tempo workout sometimes, I will reduce my long run mileage and intensity to keep the total at 45.
Do you do Q&A live shows ? I think it would be cool to be able to ask you questions about running on a live show. Just an idea for a show topic. Be Positive And Stay Positive❤ Always❤DJ BJ Clark🎧
How do you manage your effort in race? I don't have experience and always reserve my stamina, and I left with a lot of energy after my race. I don't know how to manage that and afraid I will burn out and dnf in the middle of race, or is it about experiment? Any tips?
It interesting isn't it. I run 4 times a week and cover about 40 miles, but I'm often doing 20-25 miles on a long run. Just generally take it easy but sometimes I include some faster sequences but I don't run long runs every weekend, I usually have one or two weeks where I include a shorter 8 or 10 mile long run inbetween. I guess I've been running for 20 years and it makes no difference to me. I enjoy the long runs, always have.
9:14 We are going to need to see a source before believing that a long run trains your fast twitch muscle fibers. Fast twitch muscle fibers are for explosive efforts. You train them through plyometrics and sprints.
Yeah, I've noticed my body falls apart completely around 3 hours and I can't imagine ever doing a marathon because right now it would take me about 3:40
Hi Sage! Always interesting as usual! Is the long run essential during base building? I usually do a base phase of 4 to 6 weeks before a specific training of 14-16 with several long runs up to 22 miles. During base, I run up to 100 mpw but I do a double most of the time for my long run for about 18 miles total. I don't know if the stress of a long run is crucial so far from the goal race? Thank you! Cheers!
bonghy not too little or too much, gotta try what works best for you during training. For me I only drink water on runs longer than 1 hour, on the longer runs I usually drink every 2-3 km a few sips from the hydration backpack and a gel every 40 minutes
When long runs were around 50% of my weekly mileage progress pretty much stalled. I got neither faster nor did the long runs become any easier. There's only so much you can pack into one training day.
I'm 39 I'll be 40 in July I run about 30 miles a week for a while now and once a week I do a long run of 11 miles which is more than 30% of my weekly mileage. Do you think that's too much? I just run because I like to run I have not been training for any specific race or distance. Although I do want to get better and run farther. I've been running for a few years
Currently doing my long runs fastest on a carnivore diet. Week to week improvements are amazing. I feel 3 hour sub marathon is not far away. Meatheals meat wins
When I go on my long run I stay steady for the first like couple or even half of the long runs miles then just speed up from there. But this is from a high schooler, so totally up to you.
Long runs are typically easy paced, but it depends on what you are training for. Steady long runs are more specific in pace and intensity for the half/full marathon - so if you are training for one of those, I’d do steady long runs unless you are >4 months out from the race (easy pace would be fine for then). Anything longer than the marathon or less than the half - steady long runs are a waste of energy in my opinion and easy long runs are probably best. I’d check what Sage think though.
Generally, but it can vary. Some days its about "getting in the Distance/Time as Easy as possible" other days it can be a negative split long run or have some pace changes/Fartlek in the 2nd half. See my video on "Long Run Workout Variations": ruclips.net/video/kaem8KlgFKA/видео.html It depends on what you are training for and how experienced you are. Top elite marathon runners will do some "Canova Style" Long Runs were speed changes happen over 35-40km at 95% to 105% of Marathon Race Pace. Whereas for many, just getting in something like 32km/20-miles is hard enough as a stress and it can be within 60sec-40 seconds per mile (40-25sec/km) of Marathon Goal Pace or about 75-83% of Max Hr. or "Steady". Often we do Pace changes though (i.e. You surge miles 12-16 at Marathon goal pace or faster while the rest of the miles are Easier).
Yoo i was just thinking the same thing! Spend 6 weeks in Dunedin and around the South Island a couple years ago for a study abroad program, have wanted to go back since the moment I left
I run between 50 and 80 miles per week. My normal run is a 10 mile fasted run before breakfast. Low HR (for me) easy 9 min mile pace trying to build cardiovascular base...Normally max distance is 16ish. Thoughts?
First, I love lamp. 60% percent of the time it works every time. Second, if you're training for a marathon or whatever, why not train like you're going to run 30mi, then when you do 26.2 it feels easy? When I was in high school we often ran 5-6mi in practice which was overkill imo for a 5k, but somewhere between the two seems smart?
Are there physiological adaptations that you only get by hitting or exceeding 90 minute runs or can you accumulate the same benefits over time with shorter duration runs?
Additionally, couldn't someone get the benefit of FT fiber recruitment in a shorter long run by merely inserting some surges - doing a fartlek? Or does it critically depend on glycogen depletion?
Thanks for this Sage (from Italy!). One question: which max distance for an ultra trail? Is 70% 3 weeks before suffcient to the purpose? Is it better a 2 consecutive days or a sole long run? Many thanks!
I want to run 7 days a week, but I have to work three 12 hour days a week. I find it hard to find the energy. I feel like I constantly have to eat or I'm very sleepy.
Thanks so much for these vids! I want to prepare for multi day fastpacking adventures in the mountains over technical terrain. I want to do give or take 40km a day for consecutive days. I want to move efficiently and much faster than a hiker, but I'm not concerned about going "fast" or setting FKT's / PB's or anything. Is there still going to be benefits from including speed work in my training? Long runs are always my favourite. Can I focus on long slow runs a few times a week to train? I only ask since most training plans seem to aim to improve speed over the distance, but I'm not bothered about speed. The distance in a day isn't going to be a problem but how do I best prepare for consecutive days of long distance? Cheers.
Hey Coach, I saw in one of your running clips you had leg compressions on. Is that helpful to protect against shin splints? My left shin is always hurting on and off for years now.
Hi Sage, is it better to run a 20 mile long run at around marathon pace (eg, 7:25) or run slightly longer long run of 22 miles at a bit slower pace (7:35)? Thanks!
My weekly mileage is about 50 or so. Typically 5 or 6 days of 7 miles and a long run of 17-18 miles. Sometimes weather messes up my plans but I try to be fairly consistent.
Does the 30% percent guideline also count if you do other sports than just running? I'm a rockclimber, I do strength training and I like to do 1 tempo run and 1 long run a week with my other training, the long run is a half marathon mostly around hr zone 2 but it doenst stay under the 30% of my weekly mileage.
I'm sorry... does anyone here have an answer to the initial question "What type of event you're training for?" because I really don't. Unless we're talking about something that'll happen towards the end of the year.
hi mr, sage....im 65 n have been on a 10 day training sch.......most of which are 5-milers at zone 2...quest..on my long runs..shood i doo it at maybe areobic-then the 2nd half threshold????
Another aspect to consider is that the Sunday long run for many people is their favourite part of running. Spending a long time on the trails is what keeps them going mentally, and is their main reason for running in the first place. If 2 or 3 runs a week with a big day on the trails is what keeps someone running and staying healthy, I say go for it.
Shut up
My only goal is to be able to run far as I want whenever I want to. Being able to stay out in the mountains all day (8-12 hours) sounds like a good day. I'm trying to figure out the best way to program my training to achieve that with the time that I have. It's helpful to get perspectives on volume. I'm going with trial and error now and adjusting as my needs arise.
Slowly increase mileage on a 3 week bases. 3 weeks could be considered a training block. Also I would include Biking a lot ! What will biking benefit ? An increase in your aerobic system without all the damage to your muscles and skeleton. (From running on pavement/dirt) now why do you want to stay out in the mountains that long ? I have no idea. But you’ll probably burn an insane amount of calories. Which you need to be prepared for.
sableurchin35 Thanks for the feedback. As for the reason, the longer I can go the more that I can see. The idea of having the capability of running 30 to 50 miles in the mountains is really appealing to me. I also like being in the quiet so having the ability to get to places only a few people people venture to appeals to me too. Then there’s the great feeling I get from being in nature.
@Ghost hiking all day is not very difficult. i've done like 14 hour hikes in mountains. however, it is very draining at the end of the day: especially if you're at high altitude
Sorry but someone or something will eventually catch you in the mountains if you plan on spending that much time there. Mountain lions and bears were a huge problem where I lived so we had to conceal carry while running.
@@hibiru6868 I get you. I also feel like jogging speed is the perfect way to view wild nature. The rate of novelty is just perfect to drive away anhedonia :P
I'm always struggling with my long runs, or rather limiting the duration of them. I tend to do them on (non technical) trails and they're a great way of just chilling in a forrest for me. I've been pushing my weekly mileage just to be able to accomodate the 30% rule (barely if I might add; 45km during the weekdays and 20-25km on my long run). I'm taking it easy during my long run and haven't been injured yet, but it's just so addicting.
Loving the amount of content you're putting out in these peculiar times sage, keep it up!
thanks for your support and congrats! - yes on the trails you can definitely push further with the softer surfaces (compared to road pavement/tarmac) and have a big day exploring the trails!
Thanks for delivering Sage, I was having trouble sleeping anyway
SpartaSpartan117 are you better now?
@@Morfeusm not a bit, probably will go running soon though
I went from 50k average to 100k weeks still feeling great, the more i run the more i enjoy it😀
dont you get injured?
Do not ever even attempt to change your shoes . . . I was overly fine doing 100k weeks but it's been 3 months that I can't go over 50 after getting injured from a shoe change.. Just go buy the same pairs.
@@EgeOnatDoguslu
That’s why people recommend having a “fleet” of footwear. Using the same shoes is dangerous.
@@EgeOnatDoguslu I second BananaClipse's opinion. With such a high mileage you should rotate your shoes regularly instead of wearing the same pair all the time.
@@TheSublimeLifestyle Well, if you have a fleet from the km 0 thats fine. Otherwise, I think lowering the per day mileage to get used to the rest of the fleet might be a good idea.
Everyone has different goals for running, but for me the main goal is to improve health- especially to lower blood pressure. I've tried a lot of plans, but my current plan is working by far the best of anything I've ever done, and it is simple- do three runs per week, and make them all long runs. Obviously this is no formula for speed success in distance running, but after trying many different changes to my running routine, this has been the best approach so far for lowering blood pressure. Basically I do three long, slow runs in the range of 90 to 150 minutes, always taking a day off after a run. Just another perspective (obviously not the norm).
This is what running should be all about. In the end it is of no interest whether you run 10K in 30 or 45 minutes.
Completely agree. Although it’s addictive trying to go faster and faster! I understand I’ve been there and no harm in that. In the end you reach a point where you have to accept that you cannot get faster any more. Then it’s solely about health, wellbeing and enjoyment.
Hi Sage, as always thank you for this tips and sharing your expertise in running with us. I actually have rediscovered my long distance running since the lockdown especially here in New Zealand I end up running in my local park and because of the 2m distance rules I was kind of forced to run on grass for the walkers. The truth is I have enjoyed it so much, it is slow but so comfortable for long runs...in fact I run an early Sunday morning 45km most around the park and rest road. This is the longest ever run. Bottom ligne I'm 50 years old and pace doesn't bother me, as longer as I stay injury free and enjoying long distances. Cheers
great to hear! Yes, the softer surface can make all the difference!
Thank you so much for sharing your experience and giving motivation to all of us 👍 Greetings from Berlin, where we still don’t know if the Marathon this year is happening. Half marathon was already cancelled. Keep on running 🏃♀️ wherever you are 🏃♂️
Ah Berlin is high on my list for places to visit in the future! Stay safe and healthy!
I hate to tell you, but the Berlin Senate just decided that events with more than 5000 participants are canceled until the end of October. Likewise the Oktoberfest in Munich was canceled this year. It is just insane, that the SCC was still planning the marathon, as if nothing is happening in the world. Imagine: 40 000 participants from all over the world just before the anticipated start of the next wave of covid19... Crazy!
I am sad though too and was hoping for it to happen. Reason won.
And great video Sage, as always. ;)
Greetings from Berlin
You had me in the first 15 seconds with the classic Anchor Man quote about jogging! LOL!
Sage, mate, thanks for the great vid. Not only are you a world-class athlete, but you also give world-class advice. God bless, Dave.
The 30% long run rule still works for me.
I am now in my mid 60’s and have been running for 50 years. I run 4 x 10K + a 15K long run per week. So 55K total....thus, my 15K long run is about 30%. That’s enough for my age. I still run pretty solid at 4:30 p/klm base training pace with faster 5K tempo runs at the track.
Oh my god youre in your 60s and can run at 4:30/k, I'm 25 can barely do 10k at 4:45/k. You just inspired me to try and keep the habit 😄 Cheers
Split it up into 10 day cycles and do a really nice long run which it takes a few days to recover from. Having a long run within the context of 7 days doesn't make sense empirically as we observe human physiology. Powerlifting record holders also deadlift once every 10 days even though they may bench every 3 days in the same training cycle.
Body seems to take 10 days to recover from a big effort CNS effort. And this seems to be the same for people who are using PEDs and who are not using PEDs
I'm loving all this recent content! Very applicable to me right now as well since I decided to use lockdown as an opportunity to reset and start an aerobic base building phase.
Some of the most sensible advice of any of the running channels I've followed.
Should have watched this video a few weeks ago! Backstory : I am a 6’3 225 pound runner, and I was doing 3 runs a week. I wanted the days off for recovery. I then suddenly started doing slow long runs (150% my weekly mileage .. ouch) on weekends because I wanted to up my mileage and my knees didn’t like it at all!
Inspired by Sage I am now going to get trail running shoes and add two(later three) extra days of trail running, upping my weekly mileage so that I can eventually do that 30% long runs I am craving.
I guess it is trial and error and figuring out what works (and what doesn't :D)
Your RECOVERY is the determinant.
Nothing else matters, as Metallica say.
Its the RECOVERY that matters.
Only think about how you recover.
How many days do you want to be flat?
How sore or tired, for how long, do you want to tolerate? If you are on holidays then it may be no limit. However, if work and chores are to be done, as John Lennon said, life is what happens as we think about what we want to do.
Running 5 days a week is way too frequent for me to recover properly.
Love the knowledge Sage lays down. A lot of beginners do those runners world easy plans and get hurt bc they think they can just bulldoze through a marathon plan for Instagram and have no idea why they are doing specific workouts lol.
Some training plans like the one I’m on are low mileage with only 4 days of running a week and lots of cross training because I tend to be more injury prone. My long run is like 40% of my weekly mileage and I feel like I respond best to this haven’t had a serious injury since I started this method 4 years ago and have seen way more improvement from this than running 6-7 days a week.
Great points. Sounds like you have a plan that's working for you. I think it's important to spread the message that the best training is that which minimises injury because recovery time causes much more delay to progress. Good luck with your progress.
great point you made about if only running 3 times a week with the long run at the weekend, this being a big percentage of the weekly mileage putting alot of stress onto the body. this is something i have been guilty of with my running. i have started now to increase volume of runs a week but mostly at a lower intensity. want to build on my weekly mileage spread out during the course of the week & not just by increasing the long run
Happy for you that you try out this jogging thing. Might consider doing the RW couch to 5k plan.
we've got a Sage Running "couch to 5km plan" as a free download on our site! www.sagerunning.com/downloads/free-couch-to-5k-plan/
You are a stud. Thanks a lot for sharing your wisdom with the community. Stay healthy and all the best
Hey Sage. I'd love to hear a training talk about when to take a recovery week in a training block and what mileage to do during a recovery week, taking the whole training programme into consideration and the gradual increase in mileage during the whole programme
Agree
Mate that's not rocket science. Many training plans build up mileage in waves with every fourth week being an easier week, not hard to find this stuff on the web.
Good info and video! You seem like a serious runner!! 😄
"yogging" LOL!
Do you have this feeling where you are running for 2h and you can't stop. You are literally flying and in another planet
Yea I can relate to that!
Some really good tips, but most importantly: Thanks for the anchorman quote!
I've never trained for anything longer than a 10k.
Thus, I've always been a fan of the 20%+1 mileage for the long run
Training for a 10K is no barrier to running a long run. Many experts encourage running 10-15 miles long run to build aerobic endurnace.
@@dtrjones lol.
I said 20%+1
Anyone serious about training will be running at least 50 mpw, so 20%+1=11 mile long run
That's the minimum. At my peak, I was running 100 mpw, so 20%+1=21 mile long run
If you're running less than 50 miles per week, you're either a relatively new runner, or you aren't really trying. If you're relatively new, you absolutely should NOT be doing a 10-15 mile long run.
@@yungthunder2681 Ah I appreciate that explanation thank you! I guess it also depends how much running you've done. I run 35-40 miles a week but I've been consistent at that for over 20 years. Pulling out a 20 mile run is relatively easy for me so long as I give myself 10 days before doing another similar long run.
The runners world program (which is really the Furman program) just replaces the easy runs with other aerobic training, like biking, swimming and rowing. You do six days of aerobic training in that program.
As a person who can only manage three runs a week, with two days of rest and two days of S&C, yes my weekly long run is around 50% of my weekly mileage. And it’s my favorite part of the week. There is no math on earth that can change that. So the 30% long run are for people who can manage more days and many more miles, not for average runners.
In the winter here in VT I strive to run 1 long solid day a week, 2+ hours. Often this would be my only run of the week but the rest would come in the form of XC skiing, hiking, back country skiing, or skinning. 2.25 hours is probably 28% of my total weekly volume (8 hours). I guess that the principal could be applied to your total volume of all training if you are not JUST doing running.
Ah yes, yoghing.
This is making me rethink my super long Saturday runs.
Great advice Sage :) , gidday from fellow plantbased Runner in Aus! Cheers bro.
You hit the nail right on his head!
Thanks Sage, excellent video, I’ve applied the advice in your videos over the last few years 80k- 100k weeks with one 30k long run a week at 700m elevation & it definitely has helped me, my last 5 half marathons have come 1st 2nd or 3rd in my age group, another thing I’ve learnt lately is after any hard workout race like say 5k 10k half marathon is the week after your race do very little or just walk or few easy bike rides, then the following two weeks slowly build up your milage again with fairly easy intensity don’t just go straight back into your high milage, hope that sounds right & makes sense 😀
Topic suggestion: peaking/tapering and how to responsibly handle training before a target race
The same for you Sage and The Sage Running crew :D
Another great video. Thanks, Sage.
Any thoughts about cross-training with cycling? I'm 63 years old and took up running for the first time in my life this winter initially to escape outside on bad weather days for my primary lifetime sport, road bicycling...when I would otherwise be faced with riding the bicycle trainer indoors. BORING. Now I'm majorly hooked on trail running and am building my mileage and speed for a first-in-my-life marathon this year, with dreams of ultras someday. I run for mental and physical health, not as prep for competition. Long solo runs in the woods have become critical for me to escape the worst of Covid Cabin Fever.
My typical week, which I've fallen into without much thought or plan, now looks like 5-mile tempo run on day one, 7-mile run on day two, 11 to 15-mile slow run (my long day and 40%-ish of my weekly running miles) day three, 20 slow bicycle miles as recovery day four, 5 run or fast 25 bicycle, 35 to 40-mile bicycle (my long day on the bike...limited by the time available more than by my endurance), 20 bicycle miles day seven...and then back to a short fast run.
Thoughts? -- I'm only interested in improving my running, but I don't want to give up my love of bicycling completely to achieve my running aspirations. Plus, getting out seven days a week is key for my mental health and sleep hygiene.
In fact it is little bit tricky to compute long run length: Let's say I have run A kms (or miles...) so far during the week except long run and my question is - what length should long run be to be P% of the total week volume? It is not simply A.P/100 kms, because length of the long run should be accounted into the total volume so we have to use some algebra and solve equation (where X is the length of longrun) (A+X).P/100=X, which gives X=A.P/(100-P).
My long run this week as 42% of my running: 3+4+4+8
If you run three times a week it's impossible to get down to 30% - you'll hit 33% if all runs are equal. At four runs as here, your lower limit is 25% (equal runs) but at 8 (miles I presume) I think you're ok. I guess this rule only really applies at 5+ runs per week and also for long runs that meet Sage's definition (8 mile might not, although my longest is 13km which is about 7 miles).
Sage, I'm building up to four runs per week and 9 mile longest run, please create or signpost content for those of us fairly new to this.
At the moment I’m hitting 45km a week with a long run of 15k. Building that aerobic base whilst getting some speed work in for the half marathon. Hoping to build up to 70k ish a week with a long run of 20k before I taper.
That was helpful. Thank you for sharing.
Thanks for the video Sage. I used to do 40K (around 2:45-2:50h) long runs once in my marathon training in the past and it was so helpful to me to run around 2:44-2:47h in my marathons. I had learned that elites like Ryan Hall and Josh Cox would even do 45-50K runs during their preparations for their marathon races as it would take 2.5hours to complete those runs. Have you ever done that long runs before your road marathons?
Im a freshman in high School and run about 55 miles a week. I run the 5k mainly. We do a long run every Saturday where we go out 35 minutes at a fast but relaxed pace and then turn around and comeback as fast as we can. This typically results in about 11 miles. We then go continuously into our cooldown to 90 minutes. In total, the long run is normally about 14 miles.
That ain’t a long run that’s like a tempo.
Super educational and helpful for me. Thank you for the content! :)
Liked for the anchorman quote!
Thanks, some excellent new idea's to put to the test.
So I watched this video a year ago while injured. Since that time I have religiously stuck to this rule. No injuries since
Thanks a lot Sage! like always great information.
Thanks Ron.
in other words, you can't think about your training "volume" purely in terms of distance or time. Intensity/effort is a huge part of the equation. Any "percent" rule begs the question, percent of what?
Love your channel Sage. Thanks for all the "sage" advice. ~A fellow former Oregonian
You appear to be getting funnier these days! Keep it up! "Yogging"
Glad to see you watch Sage too Jas! Happy running :)
it's a quote from Anchorman
@@kieranobrien5718 hahah yeah he's a champ! Hope you're well
+1 for «powerhouse of the cell»
Awesome video
An anchorman reference 😆
I love long runs and I do two of them of the same lenghts on Saturday and Sunday. I only switch to single run for the longest ones (ca 20 miles) just before I taper.
It just seems silly to me to miss out on half of weekend running opportunity.
I am running 45 miles per week and doing 2.5 hrs(20 miles) long runs a lot. It is just impossible for me to run a lot during the weekdays. Works are stressful. I can have time to do one workout midweek and that gives me 10 miles. The rest of the mileage comes with mid week easy runs. That's it. Adding more during the week days are hard. If I did get time during the weedays for another tempo workout sometimes, I will reduce my long run mileage and intensity to keep the total at 45.
They’ve done studies, you know. 60% of the time, it works every time. You stay classy Sage
Interesting . My long runs are 40% of my 26 mi/week. 10+4+4+4+4. Two days are gym
Do you do Q&A live shows ? I think it would be cool to be able to ask you questions about running on a live show. Just an idea for a show topic. Be Positive And Stay Positive❤ Always❤DJ BJ Clark🎧
I run 13.1 on Sundays 1:40ish
Tuesday 30mins. Thursday hills 30mins
How do you manage your effort in race? I don't have experience and always reserve my stamina, and I left with a lot of energy after my race. I don't know how to manage that and afraid I will burn out and dnf in the middle of race, or is it about experiment? Any tips?
I do two runs per week, 6k tempo and a 20-40 k long run + some biking. Thats it. Did a 34:15 10k and a 2:44 marathon last year. Works for me!
Congrats! The biking probably helps with aerobic base...as well as having talent! Most people couldn't run that fast on only doing that
10:03 He said it. He said the line.
It interesting isn't it. I run 4 times a week and cover about 40 miles, but I'm often doing 20-25 miles on a long run. Just generally take it easy but sometimes I include some faster sequences but I don't run long runs every weekend, I usually have one or two weeks where I include a shorter 8 or 10 mile long run inbetween. I guess I've been running for 20 years and it makes no difference to me. I enjoy the long runs, always have.
thx Sage very usefull!
@01:00 I could be wrong but diversity is an old old wooden ship that is used during the civil war era.
9:14 We are going to need to see a source before believing that a long run trains your fast twitch muscle fibers. Fast twitch muscle fibers are for explosive efforts. You train them through plyometrics and sprints.
Yeah, I've noticed my body falls apart completely around 3 hours and I can't imagine ever doing a marathon because right now it would take me about 3:40
Luke Hewko maybe adjusting pace or nutrition/hydration ?
Hi Sage!
Always interesting as usual! Is the long run essential during base building? I usually do a base phase of 4 to 6 weeks before a specific training of 14-16 with several long runs up to 22 miles. During base, I run up to 100 mpw but I do a double most of the time for my long run for about 18 miles total. I don't know if the stress of a long run is crucial so far from the goal race? Thank you! Cheers!
that intro is gold hahahah
Sage, you need a lapel mic!
How often should we hydrate during our easy/long runs? Thanks.
bonghy not too little or too much, gotta try what works best for you during training. For me I only drink water on runs longer than 1 hour, on the longer runs I usually drink every 2-3 km a few sips from the hydration backpack and a gel every 40 minutes
When long runs were around 50% of my weekly mileage progress pretty much stalled. I got neither faster nor did the long runs become any easier. There's only so much you can pack into one training day.
I'm 39 I'll be 40 in July I run about 30 miles a week for a while now and once a week I do a long run of 11 miles which is more than 30% of my weekly mileage. Do you think that's too much? I just run because I like to run I have not been training for any specific race or distance. Although I do want to get better and run farther. I've been running for a few years
An older runner or a beginner should not train 5 to 7 days a week.
What is a older runner im 62 run 6 days a week
Currently doing my long runs fastest on a carnivore diet. Week to week improvements are amazing. I feel 3 hour sub marathon is not far away. Meatheals meat wins
Is the long run easy paced or steady pace?
I think it can depend
When I go on my long run I stay steady for the first like couple or even half of the long runs miles then just speed up from there. But this is from a high schooler, so totally up to you.
Long runs are typically easy paced, but it depends on what you are training for. Steady long runs are more specific in pace and intensity for the half/full marathon - so if you are training for one of those, I’d do steady long runs unless you are >4 months out from the race (easy pace would be fine for then). Anything longer than the marathon or less than the half - steady long runs are a waste of energy in my opinion and easy long runs are probably best. I’d check what Sage think though.
Generally, but it can vary. Some days its about "getting in the Distance/Time as Easy as possible" other days it can be a negative split long run or have some pace changes/Fartlek in the 2nd half. See my video on "Long Run Workout Variations": ruclips.net/video/kaem8KlgFKA/видео.html It depends on what you are training for and how experienced you are. Top elite marathon runners will do some "Canova Style" Long Runs were speed changes happen over 35-40km at 95% to 105% of Marathon Race Pace. Whereas for many, just getting in something like 32km/20-miles is hard enough as a stress and it can be within 60sec-40 seconds per mile (40-25sec/km) of Marathon Goal Pace or about 75-83% of Max Hr. or "Steady". Often we do Pace changes though (i.e. You surge miles 12-16 at Marathon goal pace or faster while the rest of the miles are Easier).
@@Vo2maxProductions
Hello. What is a good rotation for a whole year of 1600m training. When should each phase start and what would each phase look like
Thanks for this Sage. Totally off the topic, Was some of the footage going up Ben Lomond in Queenstown NZ?? I live in Dunedin, and love that area
Yoo i was just thinking the same thing! Spend 6 weeks in Dunedin and around the South Island a couple years ago for a study abroad program, have wanted to go back since the moment I left
I run between 50 and 80 miles per week. My normal run is a 10 mile fasted run before breakfast. Low HR (for me) easy 9 min mile pace trying to build cardiovascular base...Normally max distance is 16ish. Thoughts?
First, I love lamp. 60% percent of the time it works every time.
Second, if you're training for a marathon or whatever, why not train like you're going to run 30mi, then when you do 26.2 it feels easy? When I was in high school we often ran 5-6mi in practice which was overkill imo for a 5k, but somewhere between the two seems smart?
This only works for shorter distances because a 50Km long run would need a few recovery days.
Are there physiological adaptations that you only get by hitting or exceeding 90 minute runs or can you accumulate the same benefits over time with shorter duration runs?
Additionally, couldn't someone get the benefit of FT fiber recruitment in a shorter long run by merely inserting some surges - doing a fartlek? Or does it critically depend on glycogen depletion?
Thanks for this Sage (from Italy!). One question: which max distance for an ultra trail? Is 70% 3 weeks before suffcient to the purpose? Is it better a 2 consecutive days or a sole long run? Many thanks!
But what if I just want to be one of those people who can run a marathon or more a day?
I want to run 7 days a week, but I have to work three 12 hour days a week. I find it hard to find the energy. I feel like I constantly have to eat or I'm very sleepy.
Hey - where do you get all those great HOKA Shirts to run in?
Thanks so much for these vids!
I want to prepare for multi day fastpacking adventures in the mountains over technical terrain. I want to do give or take 40km a day for consecutive days. I want to move efficiently and much faster than a hiker, but I'm not concerned about going "fast" or setting FKT's / PB's or anything. Is there still going to be benefits from including speed work in my training? Long runs are always my favourite. Can I focus on long slow runs a few times a week to train?
I only ask since most training plans seem to aim to improve speed over the distance, but I'm not bothered about speed. The distance in a day isn't going to be a problem but how do I best prepare for consecutive days of long distance?
Cheers.
Nice
Hey Sage you doing the ISO slam at the start of May I heard Mike Wardian and few other Hoka guys doing it ??
Welcome to the fold... 'Yogging' is a serious, illustrious sport with a proud proud heritage! [all hail Lydiard] haha :)
Hey Coach, I saw in one of your running clips you had leg compressions on. Is that helpful to protect against shin splints? My left shin is always hurting on and off for years now.
Its the same for me. always dealing with shin splints on and off.
Hi Sage, is it better to run a 20 mile long run at around marathon pace (eg, 7:25) or run slightly longer long run of 22 miles at a bit slower pace (7:35)?
Thanks!
My weekly mileage is about 50 or so. Typically 5 or 6 days of 7 miles and a long run of 17-18 miles. Sometimes weather messes up my plans but I try to be fairly consistent.
Does the 30% percent guideline also count if you do other sports than just running? I'm a rockclimber, I do strength training and I like to do 1 tempo run and 1 long run a week with my other training, the long run is a half marathon mostly around hr zone 2 but it doenst stay under the 30% of my weekly mileage.
nevermind, I got to the point in the video where you say there doesnt have to be emphasis on the 30%
I am pretty sure it’s pronounced Yogging. Great video Sage. I pronounce it “Sah-Jay” to make you sound more like the guru you are.
I'm sorry... does anyone here have an answer to the initial question "What type of event you're training for?" because I really don't. Unless we're talking about something that'll happen towards the end of the year.
hi mr, sage....im 65 n have been on a 10 day training sch.......most of which are 5-milers at zone 2...quest..on my long runs..shood i doo it at maybe areobic-then the 2nd half threshold????