AEROBIC BASE RUNNING "PHASE II": ADDING SPEED AND INTENSITY WORKOUTS | Sage Canaday
ฝัง
- เผยแพร่เมื่อ 16 เม.ย. 2020
- ✅ SUBSCRIBE: th-cam.com/users/Vo2maxPr...
(thanks for liking and sharing! 👍)
5km Advanced Training Video "Sub-15min": • SUB 15-MINUTE 5K: WORK...
Running Form and Playlist: • BEST RUNNING FORM TECH...
✅ COACH SANDI’S CHANNEL 🎥:
/ runningwild2believe
✅OUR SAGE RUNNING TRAINING PLANS AND COACHING INFO: 🏃🏻♂️🥇 : www.sagerunning.com
🙌 SUPPORT ON PATREON: / sagerunning
🎉 SPONSOR DISCOUNT CODES:
Enter “Sage” for a discount on Spring Energy at : myspringenergy.com
Enter “Sage” for a FREE WATCH BAND OR GIFT STORE ITEM with a watch purchase from COROS at : coros.com
🏆THE SAGE RUNNING STRAVA RUN CLUB!
/ strava
🕺🏻FOLLOW SAGE ON SOCIAL MEDIA:
Instagram: sagecanaday...
STRAVA: / strava
Facebook: / sagecanadayfanpage
Twitter: / sagecanaday - กีฬา
![[FULL EP.14] เซียนหรั่ง สอน มาร์ชจุ จับปูนา ฮากระจาย | เฮ็ดอย่างเซียนหรั่ง | One Playground](http://i.ytimg.com/vi/M8mPjd_T2lo/mqdefault.jpg)
![[4K] BABYMONSTER(베이비몬스터) “FOREVER” Band LIVE Concert “영원히” 베몬만을 사랑하게 되…💗 [it’s KPOP LIVE 잇츠라이브]](http://i.ytimg.com/vi/TQfC0xdpiw4/mqdefault.jpg)
I beg to differ, that intro was COMPLETELY necessary! :D
Ya know I was just about to go to sleep but hey it’s already almost 3 am here... why not learn some more about aerobic base 😅
11pm here in Hawaii
thanks for tuning in!
lol 3am is the perfect time to learn about the aerobic base
sages humour is hilarious
Iam 68 years in to slow running base - May I’ll do a “tempo” run - umm next year 😆👍🏃♂️🏃♂️
Thumbs up right from the intro 😁
I love the back to basics style videos. Like the good old "how to break 5:00 in the mile" days. Keep it up Sage!
thanks for watching!
You know, I just want to say.. I’ve been wanting to become a better runner for quite some time now and I have to say, after discovering your channel I am blown away. I never really gave running this much thought. In fact, it was more of a chore to me than anything. But lately I’ve noticed my fitness and pace getting way better and I’m really enjoying waking up to go run in the mornings now instead of dreading them. I just want to say thank you for all of the videos! Please don’t stop making them.
I’m in week 3 of the FREE aerobic base building plan, and it is working great for me to build up my mileage safely.
great to hear! hope you like it and keep it up!
I WAS LITERALLY WONDERING ABOUT THIS ALL WEEK I LOVE YOU SAGE
You did a great job being as specific as you can while being honest about how individual this all is. Thank you.
Another great video. Really covered a lot of good interesting workout suggestions. Thanks 👍
Right video at the right time!
Thanks for the wisdom Sage. I run walker ranch loop almost every day and i'm currently dealing with a nasty ITB injury. I don't have much of a running background so i'm still a bit of a dummy. Every time I go out I run my hardest. Hearing a pro say don't run your hardest every day definitely helps. Looking forward to getting back out there and running smarter.
This video came at the right time!
Super helpful considering I’m going into XC summer training!
Despite wisdom from people like Sage, I have only JUST realized my aerobic base runs have been too fast. Working on slowing down a LOT over the next year while training for my first ultramarathon!
1:59 thanks for the conversion.
😂😅
I am following SAGE half marathon training plan and getting great results!
Thank you for this, my track season just got canceled for the rest of the year and now I plan on building up my aerobic base to prepare for cross country
Thanks Sage!
I see Sage got moves too!!! Good stuff!
That intro was great!
26th of april there should be my first marathon, now is posponed to november, and i realized that i can use this time to build my aerobic base and run slower. Im noticed that i can run longer and make a more km and my legs are good, this video keep me in this thank you ✌️
Great topic!
Excellent info!
Great info. Thank you
Thanks sage this video came at the right time, I’ve been kind of in limbo not sure where I’m at & where going haha, given me some inspiration to think about & work on, .. gooo Sage!!... gooo Hoka one one, 👊🏼🏃🏼♂️🏃🏽♀️🦒🦧🐐🦌🐈
Thanks Sage, I'd been following your base aerobic program and I was in 9th week when this corona outbreak striked and threw me off balance. You helped me a lot, appreciated 🙏
great to hear!
Great Video 👍🏽😎
Time to give up running Sage. Dancing is your true calling 😎🤙🏽!!
Great info regardless. Stay educated
nice...take care!
glad i'm not the only person that I know that wears Hoka's. They are pricy but worth it..especally for recovery runs as they have extra cushioning.
I always feel seeing starting of video annoying but your starting was enjoyful and entertaining sir😃😃
Excellent intro dang
Thanks, Sage. [Insert generic I’m-a-fat-turd-now story.] I’m just starting to build my base, eat better, and start racing again. Thanks for the motivation and help!
Started the Aerobic base plan in January, and had to stop due to an unrelated, but serious, injury. After three months of recovery I’m back and just finished week three. Feeling great and looking forward to the marathon plan in a few months!!
I am looking to get back into running....I am 31 now but back in 2012 I was running 60-70 miles per week, I was a sub 35min 10k runner but because of a brain tumour I had to stop. I had to take up cycling instead and have become a very good rider (riding 10+ hours/week with a good amount of VO2 max and anaerobic training thrown in). I went for a short run and my CV system was thinking "this is easy" but my ankles and lower calves were certainly a little bit sore this morning. I haven't run in effectively 8 years. I only did 1.5 miles and my pace was still sub 8min/mile and that felt really easy. I know my fitness is there, but my muscles, tendons and ligaments are just not used to any form of impact! I still want to cycle (currently 6 days/week) but I want to try to get into running 2x/week....what would you advise? Just a case of increasing the miles each time I go and seeing how things go, and resting if I'm still sore? I was thinking of doing that and then when I can comfortably run 5-6 miles without really thinking about it then I can start adding some speed work. It is a situation I have never been in before....my CV system is so good right now but I'm just not used to the impact, but I have a strong running background for 11-12 years! Seems like a lifetime ago now though!
Great videos and great channel! Thanks in advance.
I'm 35, took 6 months off (various reasons) gained 12 lbs, and I can't run a mile anymore without stopping. I was doing a 20 minute 5k back in the fall! I've never had it this hard to get back into running! 😓
Don’t give up!
@@Adam-ii9cx facts the hardest part is to start up again, especially for running
That’s right; nothing worth having comes easy!!
"No the whisky guy" 😂 keep it up mate I run 100 miles / week and your videos make sense
3:50 🤣🤣 that's crack me
I’m on my fourth week running 50-55 miles. Planning on hitting 60 this week and the following one. When should I start adding workouts such as fartleks and some hill work.
Mt. Washington winner. Not an ounce of rhythm and groove. Still, I’m entertained and informed!
What would you recommend for a Highschool xc runner right now who wants to build base to peak all the way at the end of October and start of November for a 5k race? So that’s like 28 weeks out without peaking too early.
Hello. Is it advisable to train for a whole year to lead up to a 1600m? If so what will this look like? If not when should I start?
Do you have any tips for fighters incorporating roadwork?
Great video, I was using your advanced 10k but unfortunately my race was cancelled but was feeling in good shape. It was also great for getting inspirations for different sessions. Just taking now as a chance to work on my aerobic base with a few easy Fartlek sessions to keep the leg turnover, as likely won’t be racing till September.
What is the week volume in your advanced trainning plan? Which one is your target average pace and total time for the 10 k you are going to run after quarantine? Thank you. My current time is 38'30.
Glauber Oliveira Sage’s plan goes from 30->50mi/week. I added a few extra runs in so it was between 40->60mi/week. I was aiming for around 33:30 for 10k
Very nice. As soon as possible I will get a trainning plan, since I want to reach at least 36:30 untill the end of this year. I wish you all the best.
Glauber Oliveira Good luck to you too!
thanks for your support and sorry to hear! Stay healthy!
Good video mate, can you do a video about how the wind effects pace during 20 minute tempo run workout or threshold workouts in general, like how much pace would you need to slow down in a 10,20 and 30mph headwind or tailwind (speeding up) to get the max lactate threshold benefits
Good question, it seems wind plays a big factor where I live. Lately it's been so windy that it sucks running against it then when I get the tailwind it's still a headwind.
it's hard with wind gusts and changing directions all the time. Aside from a rough Physics equation where you'd have to evaluate your coefficient of drag/body surface area and V^2 on the wind vector, I'd mainly just try to go "by feel and breathing" and realize that anything over 10mph (direct headwind) is probably going to slow you down by at least 8-10 sec/mile and probably quite a bit more for the higher wind readings. Like 20-30mph is pretty devastating. So you could also go by Heartrate values but again you need an accurate chest strap usually and it helps if you actually know your 100% max HR value from a lab Vo2max test.
@@Vo2maxProductions Yeah, I always go by heart rate and how I feel during the workout.
ItsA lilChuy always always run with the wind at your back - it just seems easier to me 😆👍🏃♂️🏃♂️
I missed all the running advice as I kept rewatching the intro on loop. 😂
Hey great vid but ive got a question. im doing only MAF runs for the next 6 weeks but i wanna do one anaerobic run like a quicker long run or a speed workout session coz for me just doing MAF is boring. Is this ok and will MAF still benefit me if i do a harder session once a week? im 14 and have a running base of what used to be 40-55 miles a week but ive been on and off running for 6 months due to small injury's but have been doinng intense cycling workouts and getting to around 150 mile cycling weeks in the weeks i was injured am still pretty fit.
I’m heading into the navy going in as an SO. Which just means I’m gonna have to put heavy load on my legs, do you think I can break that 10% rule to try and build up to ~60 miles/week from ~15 miles/week using aerobic base training? Getting a 4 mile timed run in under 30 mins would be ideal. If I have 3 months until I’m needing to hit those numbers with injury prevention, would 4-5 runs/week work with an increase of 2-4 miles/week?
it seems im like most people- i get into running at a late age and now i want to progress to marathon in 2 - 4 weeks :p man, running is tough, this aerobic base work - years !!! im like uhmmm tempowork on wedensday ...2023 :O ughhh
Is it ok to do your speed workouts on the treadmill?
Hi Sage, there are some of us who aren't going for races but just running for health (even though some of us still enjoy getting better). So we don't aim for race/peak times.. but are more interested in how to stay in shape, slowly improve and how to not get injured. How do you think we should break down our training cycle? (Or should we have a training cycle? II think probably most of runners like this just go year ruond and never take several weeks off.) Some of us run everyday and some not. For me I'm just running every other day right now due to my previous knee issues. Anyways it would be great if you can give a talk on this. Thanks!
long-term health is a #1 goal and motivator for me too! Generally if you are running every other day on average (or at least 3-4 times a week) it is more sustainable long term because you always have "mini breaks" where you could take a few days off in a row etc. Adding some sort of light "Uptempo" or "Tempo Run" workouts could boost fitness and change up the pace a bit (as well as slightly longer runs). But yes, if the long term goal is health and moderate mileage than some weight lifting/full body stuff is also a good balance (as well as more cross training like cycling/swimming etc). I don't think most people can be training more than 50 weeks out of the year though (i.e. even Pros will take a week or two weeks totally off after a single road marathon race).
Thanks Sage, great info
I think if you run for 3/4 days weekly, then use 1 of them to do speed/hill session. Faster workout improves running form which is essential to prevent injuries.
@@raymondfoo9045 thanks
For me a Temporun was ‚the same‘ as a Threshold Run. But you normally differ between those? so in a Temporun you go to you heart max?
Ive been doing my base for 6 weeks now.. my pace have improved from about 10”/km to around 9”/km.. is it ok to add more speed and intensity starting next week? If not when? Personally, i feel confirmed of it
Hamstring has been busted for 6 months now :( Better than when i hurt it running up hills too often but damn, when does this thing stop
Where do you find race schedules?
Totally unnecessary intro! I love that Sage. 😂
That Intro was... interersting
Hey Sage, in the beginning you say to stop after peak fitness and reset, why is that? I am trying to qualify for BQ (in 3-5 years) and I am trying to build up my pace and mileage. I race shorter distance, when I get a good time (i.e. 6:30 for 2k), I move up to 5k and try to a similar effort in that (i.e. 17:30 for 5k). My strategy: to build up speed and up the mileage while having attainable goals that keep me motivated in the short term. Therefore, should I stop training after the shorter races?
hey great to hear and congrats on your progression! When I say "reset" it's more about taking a "mini break" so you don't get burnt out mentally and/or injured Physically. So you keep building on months and years of training, but after a big race focus maybe you take 1-2 weeks off from running and do something non-impact. Not all fitness is lost...you always want to "keep building" and you'll benefit from previous training cycles over the years (especially mixing up the 5km-half marathon distance racing and speed focus with progressively longer efforts and higher mileage). Stay healthy and good luck!
For this xc preseason, I was planning on having easy mileage for about 15 weeks... is this fine? Also I thought you peak your mileage per week on the first race of the season and keep that mileage and tapper at about 3 weeks before your big race?
thats a pretty long time for just easy mileage. Depends on what numbers you are hitting. It also depends on the timing of your season. I'm not sure I'd hit my highest mileage on the week for the first race of the season, but generally early season I'd keep it pretty high.
Four weeks in to the Boston marathon qualifying plan. I was planning on doing the 75-80 mileage week until they announce racing is back on. I’m assuming you wouldn’t suggest this?
thanks for your support! You could vary the mileage a bit (make some weeks drop down to the 60s).
Hi,
I have been running on zone 2 since 3 weeks and I experience a drop - 1 point per week - of my VO2 max...wondering if that is logical... will it stop dropping if I keep running on zone 2?
Thanks for your video and channel. Really inspiring and motivating.
I have had the same thing but it comes back really quickly when you reintroduce tempo runs.
How do you know when your aerobic base has been built?
I'm a newish/inconsistent runner planning to take things more seriously but I have no race to aim for. Rather I just want to steadily improve my 5k and 10k times.
So on the one hand there's this 12 week pre-race base training and then some more intensity and on the other the 2 years or so of getting an aerobic base - the latter of which seems more suited to me. But without any race to aim for at what point do you start with the intensity? Just when it would add interest or be fun or is there a proper physiological moment?
Great question, I am curious to hear the answer too.
Do you offer individual or group coaching for more specific questions? I'm willing to pay.
only on Patreon for individual training questions. There are also some exclusive Training Talk levels and video content for high level Patreon supporters. Thanks for your support and hope all is well!
What is your VO2 Max? Garmin estimates mine at 52. Based on that, what would my potential be for say a 5K or Marathon.
I think your Garmin suggest your potential too, based on you Vo²max
Hey sage, quick question here. Does the pace of our easy mileage matter when we are shooting for something like a sub 17 5k? ie. 7:00-7:30ish vs 8:30-9:30ish? If so, as our aerobic base building progresses should we start increasing the speed of our easy pace or is that something that should just come naturally?
it should come naturally and can be a range each day depending on how you feel....so it could be 8:30 one day or 7:50 the next day. 7:00 is probably a bit too fast to be "truly easy" if you are over 17-min for 5km. There is mainly just an injury risk with the faster running. Save your Speed for a true Tempo Run workout where could be progressing into low 6-min mile pace for 3 miles or something
Vo2maxProductions thanks for the reply! Loving your videos!
Ive been doing some slow runs as advised, but my Garmin training status is unproductive as my VO2Max is going backwards due to the slow aerobic runs?
Include a quality workout , one time a week ( lactate threshold or intervals)
that intro hurt to watch buut it was a good video xDD
I hatee tiiktok but idc your advice makes up for it
Any advice on how to break my plateau for my 2 mile run?? I've been stuck at a 18 minute 2 mile but need to get a sub 16 min 2 mile for the army. I've managed to get a 15:30 2 mile in the past but just cant seem to hit it anymore and I'm beyond frustrated... any help would be appreciated. I've been losing weight as well cause I figure the less weight I have to carry the easier itll be. HEEEEELLPPP 😭😭😭😭
Your just gonna have to get your milage up bro. Good luck tho!
Low and slow miles for 80-90% of your miles and throw in 30/60 sprint intervals twice a week and work up to 60/120's. Also check out 4x 400m interval runs... good luck.
Dont you agree with jack Daniels on phase 2 rep workouts? You seem to replace them with tempos and fartleks where as jack would say to run them in phase 4.
I'd say that's an oversimplification. I've love Reps early on (hence when I talk about my 5km training I did repeat 400m like 10-12 x 400m pretty much all the second half of the summer)...as well as short Hill Repeats (we could call them "Reps") and even Fartleks. The idea I was getting at was while a guy like Jack has clearly cut "Phases" of training in his plan/book that doesn't mean you only do certain workouts at certain times (and cut out or "replace" the others) but rather the blend of workouts (be it Threshold or Reps or Vo2max Intervals/Fartlek) just changes emphasis with each phase. There is always an element and mix of these different workouts in the taper, or in Phase 2 or Phase 3. I'm also pretty sure Jack has a lot of Tempos/Threshold stuff in Phase 2 in most plans/schedules.
@@Vo2maxProductions Thanks for the reply, i see what you mean now with a mixture of workouts throughout but with a specific focus for each phase of training. Still Jack Daniels seems to stress reps much more earlier and frequent compared to other programs who would put them in phase 4 and more threshold workouts for phase 2. His 1500-2mile plan has 2 rep workouts a week for the entirety of phase 2 with no other variation for example. It does make sense to do rep work at this phase but makes me think why does he suggest it so much more than others do? He does say older runners often skip the R running and concentrate on T pace training with good results so maybe that is the answer, more threshold work for phase 2 if an older runner and more rep work if younger.
I can't seem to run in zone 2 it just quickly escalates I find it hard to stay in my blue zone for longer than 5mins any help from you runners??? I'm 22 mma athlete 66kg
And it seems counter intuitive to slip right down to get back in the blue zone as it just bases out at my aerobic range so dropping into my blue zone pace is really slow it seems counter intuitive. Do you think I should row using zone 2 as it's less impact to help boost by lower aerobic base?
I’m running 60 miles a week, with a 15 mile long run, and 2 interval workouts per week. I run 7 days a week, what do you expect I will run in the 5k when I peak in October?
if i’m trying to run a sub 16 5k is going 8:00 pace too slow for most of my runs
Your easy runs should be just below a 7 minute mile to break 16 in the 5k.
I don’t think your easy pace matters that much, one of my friends runs 8:30-9:00 minute pace for his base phase and ran a 4:20 last year in the 1600
Josh L it’s true that with enough anaerobic work and mileage you can get that time but I think it is easier if you’re aerobic base is at a level that is proportionate to the time you want.
no. 8:00 pace is fine. You could probably do 7:30 pace if you're close to 16:00 5km performance. I've run over 7:00 pace most days when going easy when I was in sub 15:00 shape. The goal is not to get hurt and to take your "Easy Days easy" so you can do faster and harder workouts like the track intervals and Tempo Runs. For a 20-min Tempo run a 16:00 5km runner would be close targeting 5:40-5:30 pace as a workout example. Save your speed and intensity for stuff like that and don't worry about your pace on Easy days.
Vo2maxProductions thank you for the feedback! My main goal is to stay healthy and I want to build up to around 60 miles a week for my aerobic base but in order to do that i feel that running slower is best for my legs. I can run under 7 pace for 10+ miles without really breathing hard or feeling like i’m working hard but although i don’t feel it as a hard aerobic stress, my legs feel the stress of yet faster pace. I have lots of difficulty overcoming shin splints so i try to keep it easy and still benefit.
How old r u
I wish these had more structure and were more to the point
Not trying to sound super negative or anything but let’s keep the tiktok content on tiktok and not TH-cam😂
I'd probably do that for the most part...however Tiktok to Instagram Stories is going to keep happening! I like to create my own music video intros for here anyway and not use popular songs
Vo2maxProductions I definitely prefer the musical intros! Always loved the editing put in to create a whole band of Sage’s all playing different instruments. Hope your staying healthy and running as locally permitted during these weird times 👍🏼
Sage have you looked into the science of breathing only through the nose? Apparently we get mad benefits from it, check out the channel 'what I learned' or google it and read the papers itself.
Bro in aerobic phase breathe and out through nose ya both with nose and mouth
TikTok CCP CHYnese-North-Kareon (cihnk) comm me
Do you have ADHD?
I don't think so...otherwise these videos wouldn't be so long 😜. I might have some OCD though. Sometimes I ramble a bit because these are totally unscripted and I didn't even outline what I am going to say so I'm just talking full speed with what comes to mind in the moment.
I love Sage, but he has no dance rhythm whatsoever
🤣
Not to mention stupid.
Those are some ugly shoes.😀
Holy crap, get to the point