TTT-question: Is there some kind of rule for how to determine your new training goal which includes a faster pace? I’m currently starting my third week of a sub 20 5k program which feels like it’s a bit too fast. I’ve no issues with the weekly volume and increased easy pace. But I do struggle with the tempo and interval / goal paces. I failed the first two tempo and interval trainings and feel like I’m pushing myself too hard. I do like a training challenge but don’t want to end with an injury or being overtrained. Coming from a half marathon plan which I ended of a PB of 1:38:42. Am I pushing too hard and setting unrealistic goals?
TT Question: How can blood analysis (I’ve seen InsideTracker everywhere lately) help non-elite runners? How can a beginner or intermediate runner benefit from the data? TIA
Re: tapering for a race, are there some set rules a beginner should follow? Drop to a certain % mileage when tapering? Start X weeks out from a 10k? HM? M? Thanks!
I hate “it depends” answers but it does sort of depend :-) if your truly a beginner and your goal is to survive the run rather then definitely pb - it is far less important - the taper’s purpose is to shed fatigue from all the workouts without loosing accumulated fitness. So the question is have you done lots of workouts ? If so then yeah even as a beginner it will create a much nicer experience ( you will enjoy the race more and feel better ) if you taper - personally as a beginner - I did the wrong thing :-) and I just took basically the last week off before my half and I felt fine - but I just wanted to survive - ideally yeah I think you need more “freshen” workouts that are short but sharper - so perhaps a fast workout 2 or 3 days out .. either way good luck , enjoy , don’t be intimidated - you’ve done the work and kick butt - let me know how it went - well of course coach can correct anything I’ve said :-)
Great question! I've done quite a few talks on "tapering "over the years....I've linked one of them below but be sure to search my channel/playlist for more! (it does matter a bit on peak weekly mileage, experience level, and race distance focus). In general for beginners a mileage taper would be less, but you'd still have a few quality workouts. Same goes with HM and 5km/10km....less mileage taper because it's more marginal. For ultras though, a more aggressive mileage taper and then still keep some intensity in workouts. See one of my videos here: th-cam.com/video/jjFWyRpjuks/w-d-xo.html
After running your 'A' race in my case a half marathon, what should the next month of training look like? is it a good idea to do a shorter distance time trial in a couple of weeks to either improve fitness / lower PBs?
Interested in your take on different caloric needs during a long ultra... Specifically day versus night. Last person standing event so same terrain but pretty significant temp variations...
You give so much to the running community without expecting any returns. Thanks so much. I have a question on pace ranges. I have tried measuring my maximum HR by doing mile run after 6K warm up. Going by that, my normal (read easy) pace HR by feel always is in the anaerobic pace range. I have not been able to increase my pace beyond what I did in the mile run. At the same time, I'm comfortably able to maintain the easy pace for distances over 36K. No injuries, pain or discomfort. Am I missing something here? Is there any other reliable way to measure maximum HR without having to go to a running lab?
Sage has said in a few videos that it’s very difficult to measure/know max HR. Even in a lab, it’s difficult to know if you really gave it 100% when prompted. So I believe they tend to recommend using relative perceived exertion rather than % of max HR for most people’s training.
@@Jameswmin So, essentially it becomes a very subjective assessment and is very difficult to assess it even from an individual standpoint. I was focussing always on perceived effort. But it has obvious drawbacks, the main one being that when your body is tired even a mild exertion will be perceived as very difficult. I was wondering if I can remove the subjectivities. But in a way it makes sense as it is better to listen to your body and fine-tuning the efforts.
That's really interesting as I tend to mix up my intervals. so if I am doing lets say 8x1km often I'll do the repeats at different intensities after going hard for the first half of them (i'll often switch from the ''fast group'' to the middle group in my group training sessions) or sometimes i'll run the first 500m steady and then go hell for leather in the last 500m especially if it's a repeat where there's a small incline in the final 500m or if I'm doing it in reverse so the last 500m is downhill. I find doing it this way every other session I'm getting a better workout than just doing 8x1k @5k or slightly faster than 5k pace every session. I don't find this works for shorter reps though, as there's not enough time to mix it up and equally for longer reps there aren't really enough of them to mix it up like that.
It was Saturday I arrived to Kenyan Highlands (+7000ft) and my rest heart rate is still elevated as 49bpm morning compared to 38-45bpm on the sea level. Is it ever going to get down in altitude? or is it keeping slightly elevated? I'm streaker for 494day and I've been training carefully but instantly at altitude.
Given that we don’t have to focus as much on anaerobic system if training for a marathon, do you think it’s better to replace “Yasso 800s” with 1 km or 1 mile intervals?
Hello sage! Thank you for your training talk video's 🙏🏻 I have question ; when i am running fast, i have to do nr 2 fast 😰 i have to stop running and start sweating and i Lose power... What van i do? Greetings Freek
Any recommendations for 50k training methods with lower mileage or is the only method that works requires you to run 50 or more miles per week for 6 months. It's too much for me and I'm looking for other methods.
Next Sage TTT: How much steep power hiking should be done weekly when training for trail run races 20-50km+?
TTT-question: Is there some kind of rule for how to determine your new training goal which includes a faster pace?
I’m currently starting my third week of a sub 20 5k program which feels like it’s a bit too fast. I’ve no issues with the weekly volume and increased easy pace. But I do struggle with the tempo and interval / goal paces. I failed the first two tempo and interval trainings and feel like I’m pushing myself too hard.
I do like a training challenge but don’t want to end with an injury or being overtrained. Coming from a half marathon plan which I ended of a PB of 1:38:42. Am I pushing too hard and setting unrealistic goals?
TT Question: How can blood analysis (I’ve seen InsideTracker everywhere lately) help non-elite runners? How can a beginner or intermediate runner benefit from the data? TIA
Now that I've noticed the Happy Lungs stuffie on the couch, I can't not see it.
I found this very useful. I started doing this rather than just strictly doing Zone 2 or Zone 4 for a given workout.
Re: tapering for a race, are there some set rules a beginner should follow? Drop to a certain % mileage when tapering? Start X weeks out from a 10k? HM? M? Thanks!
I hate “it depends” answers but it does sort of depend :-) if your truly a beginner and your goal is to survive the run rather then definitely pb - it is far less important - the taper’s purpose is to shed fatigue from all the workouts without loosing accumulated fitness. So the question is have you done lots of workouts ? If so then yeah even as a beginner it will create a much nicer experience ( you will enjoy the race more and feel better ) if you taper - personally as a beginner - I did the wrong thing :-) and I just took basically the last week off before my half and I felt fine - but I just wanted to survive - ideally yeah I think you need more “freshen” workouts that are short but sharper - so perhaps a fast workout 2 or 3 days out .. either way good luck , enjoy , don’t be intimidated - you’ve done the work and kick butt - let me know how it went - well of course coach can correct anything I’ve said :-)
Great question! I've done quite a few talks on "tapering "over the years....I've linked one of them below but be sure to search my channel/playlist for more! (it does matter a bit on peak weekly mileage, experience level, and race distance focus). In general for beginners a mileage taper would be less, but you'd still have a few quality workouts. Same goes with HM and 5km/10km....less mileage taper because it's more marginal. For ultras though, a more aggressive mileage taper and then still keep some intensity in workouts. See one of my videos here: th-cam.com/video/jjFWyRpjuks/w-d-xo.html
@@Vo2maxProductions thanks Sage, appreciate it
fantastic guide on training intensity for all levels and goals. you demystify a complex and often convoluted topic. great content.
After running your 'A' race in my case a half marathon, what should the next month of training look like? is it a good idea to do a shorter distance time trial in a couple of weeks to either improve fitness / lower PBs?
Interested in your take on different caloric needs during a long ultra... Specifically day versus night. Last person standing event so same terrain but pretty significant temp variations...
Thanks for answering my question Sage.
i like cardio-vasc load example - cyclists do 4+ hours on the heart and lungs a day, running impact is the load problem, great insight!!
Important discussion! Thanks!
You give so much to the running community without expecting any returns. Thanks so much.
I have a question on pace ranges. I have tried measuring my maximum HR by doing mile run after 6K warm up. Going by that, my normal (read easy) pace HR by feel always is in the anaerobic pace range. I have not been able to increase my pace beyond what I did in the mile run. At the same time, I'm comfortably able to maintain the easy pace for distances over 36K. No injuries, pain or discomfort. Am I missing something here? Is there any other reliable way to measure maximum HR without having to go to a running lab?
Sage has said in a few videos that it’s very difficult to measure/know max HR. Even in a lab, it’s difficult to know if you really gave it 100% when prompted. So I believe they tend to recommend using relative perceived exertion rather than % of max HR for most people’s training.
Garmin Singapore has a protocol posted
@@Jameswmin Thank you for the inputs
@@lancastergerard Thank you for the information. I will check that.
@@Jameswmin So, essentially it becomes a very subjective assessment and is very difficult to assess it even from an individual standpoint. I was focussing always on perceived effort. But it has obvious drawbacks, the main one being that when your body is tired even a mild exertion will be perceived as very difficult. I was wondering if I can remove the subjectivities. But in a way it makes sense as it is better to listen to your body and fine-tuning the efforts.
Yo buddy. Just change it over to a weekly training talk!
Thanks coach!
Thanks for this!
Hi there Mr. Sage,
To improve my VO2, is it better if I did
10 x 400m at 4:00km pace or
10 x 500m at 4:30km pace.
Thanks in advance
That's really interesting as I tend to mix up my intervals. so if I am doing lets say 8x1km often I'll do the repeats at different intensities after going hard for the first half of them (i'll often switch from the ''fast group'' to the middle group in my group training sessions) or sometimes i'll run the first 500m steady and then go hell for leather in the last 500m especially if it's a repeat where there's a small incline in the final 500m or if I'm doing it in reverse so the last 500m is downhill.
I find doing it this way every other session I'm getting a better workout than just doing 8x1k @5k or slightly faster than 5k pace every session.
I don't find this works for shorter reps though, as there's not enough time to mix it up and equally for longer reps there aren't really enough of them to mix it up like that.
It was Saturday I arrived to Kenyan Highlands (+7000ft) and my rest heart rate is still elevated as 49bpm morning compared to 38-45bpm on the sea level. Is it ever going to get down in altitude? or is it keeping slightly elevated?
I'm streaker for 494day and I've been training carefully but instantly at altitude.
Given that we don’t have to focus as much on anaerobic system if training for a marathon, do you think it’s better to replace “Yasso 800s” with 1 km or 1 mile intervals?
Hello Sage,
Looking for training Plan. Marathon on 19 december. Time goal, 3h5/10'. Actually running 80/90 k/week. Thanks
Our "Higher Running BQ Marathon Plan" would fit that time goal and mileage about. However, it is a bit less than 16 weeks away/
@@Vo2maxProductions Grazie!
@@Vo2maxProductions Meaning can start from week 5?
Hello sage!
Thank you for your training talk video's 🙏🏻
I have question ; when i am running fast, i have to do nr 2 fast 😰 i have to stop running and start sweating and i Lose power... What van i do?
Greetings Freek
Any recommendations for 50k training methods with lower mileage or is the only method that works requires you to run 50 or more miles per week for 6 months. It's too much for me and I'm looking for other methods.
Nice pink babies, in the back!