Thanks for the video. Good stuff. My friend who coaches high school XC and has four state championships always starts his interval work later than other coaches in the state. His mileage is probably 10% higher than other teams and his team runs many longer tempos. His teams are generally 45 seconds to 1 minute faster per 5K than other teams in the state.
Good stuff. I definitely agree with all of this. The first half of 2018 I was marathon training, and did 2 races. It was the mileage that got me in marathon form, and the speedwork that helped me hit my goals.
This video came at the perfect time. As much as I loathe speed training, I always see the return on investment. I want to make sure I reach my 2019 stunning goals!
Thanks for this. Very interesting talk on what i find to be the most confusing part in developing a training programme. Time to replay and take notes. Cheers
"Hills are speed work in disguise." Frank Shorter The Sage Training Plan to BQ is absolutely challenging and made my first marathon soooooo successful!
First, I wanted to say I totally agree. Second, thank you for the additional tips and information that I didn't know, it was great. I've been a runner for 43-years and it's great to learn more.
I got far too many injuries doing speed workouts on the track. Every time i would do 400s or even 100m intervals, I would get achilles injury few days later. Now i'm just focusing on running everyday. I was doing them at 4-5min mile pace, and my easy runs are 8min pace.. I might consider slowing it down to 6 next time, then gradually run faster
hey sorry to hear...you don't want to mess around with the achilles. Get consistent volume up first (at 8-min pace is fine). Then you want to ease into any speed (you might also want to do some extra gym work/specific exercises and evaluate running form for the achilles). 8-min down to 4-min pace is too sudden a drop. Start with strides at like 5km pace (maybe 6-min pace even) and ease into them. It needs to be a gradual process. You probably want to avoid hill sprints for awhile as well as that is big time stress on the achilles.
Hi Sage, great video! I was wondering if you could do a video on the specifics of "post-peak fitness" training? Like what kinds of cross training workouts are beneficial to runners during this period, how to reduce your weekly mileage, and when to re-increase your mileage for the next training cycle.
You may have talked about this before, but I feel that people (myself included) will benefit from more nutrition videos. I personally struggle finding ways to eat healthy while having a high enough calorie intake. I have limited junk food in my apartment to eat, but I'm also not good enough at cooking to eat properly. Any advice? I am always looking for more healthy recipes to try out.
Hi @Vo2maxProductions thanks for posting all the awesome content! I've only recently found my passion for running and have been going through your videos like crazy. One question I have is what you would consider "a too quick build-up" in training? I've been running for around 3-4 months now (lately averaging about 30-40km/week) and I'm interested in training for my first Marathon in June/July 2019. My long runs are currently around 15-20km, do you think I'm being too ambitious? I'm a bit scared about getting injured due to my relatively low running age :(
The moral here is to improve on your speed so that you can make slower paces feel slower, therefore making you more efficient. My 800 meter and my 1600 meter race pace are basically the same so that just means I have no speed.
Great stuff. I unfortunately decided to focus too much on speed the last few months and strained a glute. I did well in my trail 10k but now I am out while it heals. Anyone have any experience with glute strains and recovery from? Thanks
Excellent info Sage! As an aspiring 59 yo Ultra runner with time constraints as most people have, would you say my once a week 6-7 mile 7min/mile uptempo run would be considered sufficient speed work?
:) ... lol This one maniac on facebook reminded-me to remind-you to do strides. Thanks Though For Real. It's always easy to forget strides when you are over training weekly mileage...
I remember that when I trained for my first ultra (53k), I didn't do any speed training. I thought that you could just do LSD. That said after first more or less speedy 17k, my quads started to burn really bad, and I actually ended up having quite a slow time, because of it. But at least I have already my lesson, and I will do better next year.
Hey Canaday, in the military we run a 2 Mile for our Physical Fitness Test. I’m down to running a 12 minute 2 mile but I am trying to get a 10:30-11 2 mile. I’m pretty fast, I can do a 200m sprint in about 21-22 seconds, and a 100 in about 10-11 seconds. How would I go by that?
Wow you must have insane speed but not that great endurance. To reach your goal of running 10:30 for 2 mile, just simply run more. Do the little things like doing core work, plyometic exersices, drills.
I have 5 weekdays available to run, 1 hour each day. So I do what I can with it, and dont have time during the week or weekend for a long slow run. Time is a problem for me, so I manage to do speedwork just fine...its the LSD I struggle to fit in due to time issues. So how can I get to peak fitness without doing LSD?
depends what key event distance you are focusing on. An LSD run of 60-min is pretty good, although not being able to do a "true long run" of 90-min + all at once does make it harder. Maybe on average 2 times a week you are doing "quality speed though". So like a 20-30min Tempo Run one day (could be a Fartlek though or a 45-50min "Uptempo Run/Progression) and then a few days later some sort of intervals: 5 x 1km, or 8 x 800m or 10 x 400m etc. Then on another day after a 55min Easy PACED run you do 6 x 100m strides as well. Those are just examples. I don't know what event distance you are targeting, what your experience level is and what your weekly mileage total is though.
@@Vo2maxProductions Thanks for this, your reply does help. I run max distances of 12km trail races. I run 5 times a week, average 30-40km a week. Am quite fit, been running for last 5 years and finish in top 20 but would love to be a contender for top 10 and up to top 3.
Hi Sage, I’m a baby runner 🏃♀️ 3 years and counting. I just did my first 30 mile ultramarathon. Can you do a video about that slower ultra running versus 🆚 doing run/walk?
yes! Technically it is slower than 5km-10km race pace....but for all marathoners and ultra is is faster than race pace! It is considered "high quality though" and gets "above the threshold" at the end.
I FEEL dare I say that speed is a gift from God but also something to work on....improve/If you got the dog in you...work on your bark. Zims for the knee..MC! Healthy fun running to all.
1500m seemed like a sprint? When I was a chubby little child a 1000m run seemed like a marathon for me because we never ran more than 100m in one go in soccer practice 🤓
Thanks for the video. Good stuff. My friend who coaches high school XC and has four state championships always starts his interval work later than other coaches in the state. His mileage is probably 10% higher than other teams and his team runs many longer tempos. His teams are generally 45 seconds to 1 minute faster per 5K than other teams in the state.
Do lots of LSD but never forget about speed!
damn it richard
We're still talking about running right?
Oh boy
Good stuff. I definitely agree with all of this. The first half of 2018 I was marathon training, and did 2 races. It was the mileage that got me in marathon form, and the speedwork that helped me hit my goals.
Oh man you packed a ton of really useful information into this training talk. So much great stuff.
This video came at the perfect time. As much as I loathe speed training, I always see the return on investment. I want to make sure I reach my 2019 stunning goals!
Thanks for this. Very interesting talk on what i find to be the most confusing part in developing a training programme. Time to replay and take notes. Cheers
LSD or Speed for runners?
Takes lots of LSD and you will feel fast anyway.
@jpk91 😂😂😂😂😂
Both
Yea a tab every 4-5 hours and you will literally fly round the 100 miles
"Hills are speed work in disguise." Frank Shorter The Sage Training Plan to BQ is absolutely challenging and made my first marathon soooooo successful!
First, I wanted to say I totally agree. Second, thank you for the additional tips and information that I didn't know, it was great. I've been a runner for 43-years and it's great to learn more.
Nice new Intro there fella! Nice work. Got strides tonight so will be watching this for motivation.
Very important stuff. Speed is a skill that takes time to train it and learn the neuromuscular coordination. Good video Sage.
Great advice I'm just starting to look at my stride this is whats holding me back form sub 90 minute half I think
Love that Sage is a nerd w running info!
Did sage do his top 10 trail runs in the US? Looking to go on a cross country trail run tour this fall.. 7-10 milers preferably
Just ran my first ever half marathon today 1.40. The need for speed is real from now on.
LSD has a very different meaning where I’m from...
I got far too many injuries doing speed workouts on the track. Every time i would do 400s or even 100m intervals, I would get achilles injury few days later. Now i'm just focusing on running everyday. I was doing them at 4-5min mile pace, and my easy runs are 8min pace.. I might consider slowing it down to 6 next time, then gradually run faster
hey sorry to hear...you don't want to mess around with the achilles. Get consistent volume up first (at 8-min pace is fine). Then you want to ease into any speed (you might also want to do some extra gym work/specific exercises and evaluate running form for the achilles). 8-min down to 4-min pace is too sudden a drop. Start with strides at like 5km pace (maybe 6-min pace even) and ease into them. It needs to be a gradual process. You probably want to avoid hill sprints for awhile as well as that is big time stress on the achilles.
Very interesting information. My current 10k race pace is 6:55 - hoping to bring it down to 6:30 or better next year. Thanks, Sage!
great goal!
Hi Sage, great video! I was wondering if you could do a video on the specifics of "post-peak fitness" training? Like what kinds of cross training workouts are beneficial to runners during this period, how to reduce your weekly mileage, and when to re-increase your mileage for the next training cycle.
I need a couple more hours a day... 24 just ain’t enough...
Yeah we can have more hours in the day but the hours would just be shorter 😂
Sam Aguayo if we all run east fast enough then maybe we could slow the earth down.... lol
Was just thinking of this for the New Year but afraid of injury.
Manhattan track! Nice!
You may have talked about this before, but I feel that people (myself included) will benefit from more nutrition videos. I personally struggle finding ways to eat healthy while having a high enough calorie intake. I have limited junk food in my apartment to eat, but I'm also not good enough at cooking to eat properly. Any advice? I am always looking for more healthy recipes to try out.
Hi @Vo2maxProductions thanks for posting all the awesome content! I've only recently found my passion for running and have been going through your videos like crazy. One question I have is what you would consider "a too quick build-up" in training? I've been running for around 3-4 months now (lately averaging about 30-40km/week) and I'm interested in training for my first Marathon in June/July 2019. My long runs are currently around 15-20km, do you think I'm being too ambitious? I'm a bit scared about getting injured due to my relatively low running age :(
The moral here is to improve on your speed so that you can make slower paces feel slower, therefore making you more efficient. My 800 meter and my 1600 meter race pace are basically the same so that just means I have no speed.
Great stuff. I unfortunately decided to focus too much on speed the last few months and strained a glute. I did well in my trail 10k but now I am out while it heals. Anyone have any experience with glute strains and recovery from? Thanks
Excellent info Sage! As an aspiring 59 yo Ultra runner with time constraints as most people have, would you say my once a week 6-7 mile 7min/mile uptempo run would be considered sufficient speed work?
Very helpful!! Thank you.
:) ... lol This one maniac on facebook reminded-me to remind-you to do strides.
Thanks Though For Real. It's always easy to forget strides when you are over training weekly mileage...
I remember that when I trained for my first ultra (53k), I didn't do any speed training. I thought that you could just do LSD. That said after first more or less speedy 17k, my quads started to burn really bad, and I actually ended up having quite a slow time, because of it. But at least I have already my lesson, and I will do better next year.
Thanks Sage!
Notification squad 👍😎
Sage any advice for muscle spasms (in the upper right Side of the back behind the shoulder blade and shoulder) about 1 mile into running?
Oisin Willis Get a real good massage. It helps me. Also, u can massage ur self even when u re ok. Anything to prevent before fixing.
@@oscarmaidana9294 yeah I do quite often and use a variety of tools at home such as an inversion chair, foam roller, timtam, and stretching bands
Relax or shake out your arms. Being too tense can cause muscles to tighten.
Smart stuff thank you.
Hey Canaday, in the military we run a 2 Mile for our Physical Fitness Test. I’m down to running a 12 minute 2 mile but I am trying to get a 10:30-11 2 mile. I’m pretty fast, I can do a 200m sprint in about 21-22 seconds, and a 100 in about 10-11 seconds. How would I go by that?
Wow you must have insane speed but not that great endurance. To reach your goal of running 10:30 for 2 mile, just simply run more. Do the little things like doing core work, plyometic exersices, drills.
What you are saying cannot be true. 100m in 10sec is something only the some of the best pro athletes run. You dont run 100m in 10sec thats for sure.
Great video
Thx sage
I have 5 weekdays available to run, 1 hour each day. So I do what I can with it, and dont have time during the week or weekend for a long slow run. Time is a problem for me, so I manage to do speedwork just fine...its the LSD I struggle to fit in due to time issues. So how can I get to peak fitness without doing LSD?
depends what key event distance you are focusing on. An LSD run of 60-min is pretty good, although not being able to do a "true long run" of 90-min + all at once does make it harder. Maybe on average 2 times a week you are doing "quality speed though". So like a 20-30min Tempo Run one day (could be a Fartlek though or a 45-50min "Uptempo Run/Progression) and then a few days later some sort of intervals: 5 x 1km, or 8 x 800m or 10 x 400m etc. Then on another day after a 55min Easy PACED run you do 6 x 100m strides as well. Those are just examples. I don't know what event distance you are targeting, what your experience level is and what your weekly mileage total is though.
@@Vo2maxProductions Thanks for this, your reply does help. I run max distances of 12km trail races. I run 5 times a week, average 30-40km a week. Am quite fit, been running for last 5 years and finish in top 20 but would love to be a contender for top 10 and up to top 3.
Hi Sage, I’m a baby runner 🏃♀️ 3 years and counting. I just did my first 30 mile ultramarathon. Can you do a video about that slower ultra running versus 🆚 doing run/walk?
NICE VID. SAGE....WHAT ABOUT 7 BY 1-MIN. DIRT HILL SPRINTSW/ A JOG RECV. BACK DOWN TO THE START RSPL, THE TRAC SPEED SESSIONS EVERY OTHER WEEK??
Thank you ))
Would tempo be considered speed work
yes! Technically it is slower than 5km-10km race pace....but for all marathoners and ultra is is faster than race pace! It is considered "high quality though" and gets "above the threshold" at the end.
LSD pre and post workout
I FEEL dare I say that speed is a gift from God but also something to work on....improve/If you got the dog in you...work on your bark. Zims for the knee..MC! Healthy fun running to all.
*insert drug related joke here*
also 1-thumbs-up...n subscr....thanks again
1500m seemed like a sprint? When I was a chubby little child a 1000m run seemed like a marathon for me because we never ran more than 100m in one go in soccer practice 🤓
SECOND
All these people preaching high mileage really makes me cringe😂😂 quality over quantity