The 10% Rule For Runners: Why I don't always follow it and Mileage Intensity Balance with Training
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- เผยแพร่เมื่อ 5 ก.ค. 2024
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That was an incredibly awesome and absolutely necessary intro!!!!!!
Hey glad you liked it! Hope you are doing well and thanks for your support!
I second that.
The intro was one of your best ones I think📀
Puff the magic dragon!
P.s. You don't need a disclaimer. Some of us watch for the music :)
Yep that's me. I always look forward to the music intros!
I actually thought the quality of this video (content & videography) was better than usual. The way you laid out the information, even in your rambling style, was logical and useful to my beginner understanding. I like the graphs as well as the music video ;) I just finished reading Matt Fitzgerald's "80/20 Running" and this video cleared up a lot of that information. Great work Sage! I appreciate you!!!
Hey Sage. I loved the intro. Just what I needed. Thank you for making your videos
Thanks for being you Sage! Appreciated
Great video👍 Took me a couple of years to listen to people, thinking I know best. Gone from running 30 mile weeks at higher intensity to now just building my base at lower intensity....now running up to 50-60 mile weeks. Once back on the track will probably lower my mileage to 40 miles a week. As you say, it’s all about injury risk
Great video Sage, you’re really nailing it down here. Another reason to take it easy in the beginning is to get to know your body and how it will react to training, not only on a day to day basis but more on a weekly basis. Doing a well established program is a good idea as it has been tested on other people previously but even then you need to listen to both the author of the program and your own body.
Love your vids!
I was wondering if you were planning on making a sub 15min 5k guide in the near future since you have sub 16 and sub 17 plans.
Keep up the good work!
yeah I could do that!
Hey Sage!
What would you recommend as the next step after finishing the aerobic base training program?
I’m wondering how to go about transitioning from all easy runs to a mix of intervals, distance and tempo runs. Does the mileage drop since the intensity increases?
Maybe you could suggest another one of your training plans? Thank you
I'm not as experienced as Sage, but like you perhaps, I feel like I started to plateau. I replaced one run a week for intervals and noticed an increase in my pace capacity (ability to run faster on any given run). if your body is not used to it, teaching it how to run faster and building your anaerobic threshold can do a lot to help your body to learn how to run faster.
Well you could get one of our "Beginner" Training Plans at Sage Running 🙌! Depending on what distance you are targeting (i.e. 5k/10km, half, full marathon, trail race etc). Generally the plans start at a decent mileage (volume) and build over a period of 8-10 weeks. The mileage doesn't always increase every week though (sometimes there is a lower mileage week every 3-4 weeks). While that happens intensity workouts are sprinkled in. There is generally a progression in the types of quality workouts. For example 2 x 2-miles Tempo early on becomes 3 x 2-mile Tempo in later on in the plan. So generally when you are in the middle of the plan you are hitting the fairly high mileage as well as the highest mix of quality (speed) before a taper down. To start though, generally there is something like a 20-min Tempo Run (or a Light Fartlek workout) once a week and an element of a Longer Run on the weekend. Also doing Strides..
Great info Sage! You started me thinking about my weekly mileage...hmmmm never looked at it that way, thank you!
For the 1st time, I agree with 100% of the points you make here. I’m usually at like 90%. :)
Oh I loved the intro! Very necessary!
Im starting to look forward to these intros more then the content itself
Learning to listen to my body is one of my goals. I think that’s the key to mastering the “it depends” variable. I have IT band soreness in my left leg right now so I’m reducing mileage to rest it. I also tried something new for me yesterday. I ran 10 miles but only the climbs, I walked the straights and downhills. I didn’t feel my IT band at at all. It was great and I think will help with my climbing at the same time.
my favorite intro so far!
Great stuff! Thanks for sharing!
Nice intro ...
The video was not long and boring ... This is a video that I can send to some friends that tell me about the millage and don't put any intensity in their training. In the end came to me and ask what they are doing wrong ... well ... this is the answer...
Thanks
Perfect timing that I saw this on my feed. I started running again June 1 and could only do 8 miles for the week. This week I only planned to go for minimum 8.4 miles. Also, after watching your videos I feel like my high school cross country team didn’t run nearly enough miles (graduates 2015 btw).
love ur input AND ur intros :D
Thats why I use Elevate for Strava with hr strap. Good video!
Great training talk - keep it up
Needed this thank you!!
Excellent...really enjoyed this one.
Thank you for this video. Indeed the reason why I'm mildly injured right now is probably because I neglected the impact of speed, and the fact that a long run actually qualifies as higher intensity even if it's done at the same speed as an easy run
The music is necessary and it fits nice 🙂
Awesome to see the Auckland Domain in here!
Great info coach 👍🏻 now howbout that sage bunch band 🇵🇷❤️ good learning from a island with not much info like this is around. Thanx 🇵🇷
I subscribed exactly because of that intro bro.
90F here in the south in places as well. Another stress on the body until heat adaptation takes place. Good information for us with more times on our hands Sage!
I live in Georgia, and nonrunners can't believe that I run when it's 100 degrees.
Thanks guys💪💚
Excellent info!
The think the problem with the 10% rule is that it isn't Linear progression ie the weekly increase gets larger. I worked out that if I increase by weekly running total time by 18 mins per week (keeping the same easy pace) then I will meet my base mileage goals. I am ONLY running easy though (with a few strides). The increase works out to about 5% per week. Been doing this for the past 6 weeks (5 days/week, with 2 days strength work in the gym) . Have increased from 30mpw to 42mpw, and I am feeling great! Confident I can just keep going! Will get to 50mpw in 4 weeks, then maybe keep going to 60mpw in 6 weeks after that. I am 62 btw, and for me the strength work is a major contributor. And Sage - do you take requests? what about Stairway to Heaven?
Good point exponential growth does not sound so smart in relation to training, but I don't know anything soo ....
great to hear! Keep it up!
The intro was an automatic like for me
stellar intro hahaha
Another great video! I'd love some commentary and analysis on your own cadence and your approach to cadence. I know there isn't one right answer.. but as a coach what do you tell your team?
I dug the intro 😀
Don’t know if I could manage without my distance watch ,it brings clarity so you know exactly where you r at
"Are you a pothead, Focker?"
Good call, I'm really guilty of my "easy" runs bleeding into "steady" pace...
Great video , curious how to determine week 1 total distance, after you are done building a base .
Hilarious ... and I love that song!
100% agree with this video. I got shin splints because I followed the 10% rule, but increased the intensity without factoring it with my distance. Went from jogging to sprinting/running while increasing mileage by 10%.......
Haha that intro! 👍
That is one of the first things my economics professor said in my class a few semesters ago haha
Unnecessary but required! Too funny ! Not the same without a musical intro
awesome intro :)
My doctor said I have a Osteochondral stress reaction in my knee do you think if I take 33 days off running that would be enough?
Hey Sage! What are your thoughts on Running for the Uphill Athlete?
Hi Sage, thanks for the excellent video, I want to push my milage up to 120k a week, but because there is no races coming up just doing around 85k a week feels comfortable for me, a good balance for me is two 15k tempo runs a week 400-500m elevation & a 30k easy pace one a week with the rest very easy runs, that’s the training I have been doing for half marathons & have been making good steady progress in race times, all I change is say 5-6 weeks out from a race I try to get around the 15k cause faster, Sage can I improve my 5k 10k half marathon times, without track work, never been on a running track don’t want to haha
I've recently got back into a solid training block after being sick (Pre covid). I was averaging around 5-6hrs per week of running but at a higher intensity due to sporting commitments which was a lot of short, sharp sprints so the intensity was quite high despite a lower distance. I'm currently averaging 6-7hrs per week but my distance is quite a lot higher up to 70-80k/week compared to 30-45k/week previously.
Is that too much of a jump distance wise or because the overall duration is the same will I be okay?
Prior running: Touch football (Touch rugby) refereeing and speed work
Current running: Training for 105k ultramarathon
Sagey babe - what software do you use to get the simultaneous overlay montage where there are different versions of you playing simultaneously and at the same time?
Final CUT PRO X, but used to do it in iMovie. All Cropped layers
How much/Is there an aerobic loss when running "easy" aerobic runs more at like a slightly harder uptempo 160-170 bpm HR? I have found without actually talking to people during my runs instead of like 7:25 pace I am running more like 6:50-7:05 pace on accident. Would it be best to slow down and really be sure to hit that 140-155 bpm aerobic pace?
Took 2 weeks off just between track and xc season and we are taking it really slow considering how much time we have for this. I started at 8 miles a week and each week increased by 2 miles. I thought this was slow enough but around 14 miles I started noticing some shin tenderness. I have a long season ahead of me and I don’t want to have to stop while I’m doing high mileage, so I decided to take a down week and cut back to 10 miles and just restart. How should I get back into things? Could I continue adding 2 miles a week? Edit: I should add that I did go out super fast those first few weeks. Faster than I did before the break. I don’t know why I think I was excited. That probably added to my pain
Running on grass & treadmill in addition to road miles for marathon training?
Topic suggestions: tips on gear, keeping feet dry on soggy day, sun glasses for runners who wear glasses, keep glasses from fogging up, etc.??
To keep glasses from fogging, try baby shampoo.
Curious how you manage vertical gain increases. I luckily got a spot at Mount Washington, inspired by your previous videos there. Whether the race is in June or now maybe August, do you feel the 10% rule might closely guide increases in vertical gain from week to week? Thanks for the great content, stay healthy.
its another Stress/Metric. Congrats on Mt. WA...one of my favorite all time races (and I'm entered this year as well). It's another piece of the puzzle and a it depends on relative intensity of climbing as well as how you balance your flat running and workouts. Generally I sometimes do the amount of climbing each week that the race is (so for Mt. WA it's about 4700' of vertical). But that is also a minimum for me. You could certainly start with some targeted workouts that have 1000-3000' of climbing all at once (high quality climbing), but some shorter Hill repeats might only get you 1000'. Do that a couple times a week and you still might be short of 4700'. So then there has to be some "easy climbing" during the week as well. It depends on your weekly mileage and experience level though. You have to be careful with exhausting the legs and risking injury as well as steep grades put a big strain on the muscles. It wouldn't be unreasonable to jump up from a 4000' climbing week to a 6000' climbing week in one go though. Also, I've done way more climbing on 80-100 miles a week (like anywhere from 10,000' to 30,000') but I'd say for Mt. WA I might personally only top out at 15,000' per week (but focus more in intensity). The treadmill is your friend for MT. WA!
@@Vo2maxProductions Thanks so much for your reply, do you do a meet up or shake out run at Mt W? Would love to attend if so.
Could you do a video on what sort of training you should do for middle distance (1500m to 3000m) please? 😊
Hector Revill he has made videos on these distances
😂 that was. Great
This entire video boils down to "It isn't only weekly mileage that is important, intensity is also a factor." I still don't really understand how to apply that to my own training. It helps a lot to be more informed about the concept, but I guess I'll have to look at his programs to get more specific training info?
My problem with running easy is my mechanics break down worse (gct, vertical ratio, etc). I get into that steady pace and just feel better
No I struggle with that a well. At a certain point is it just too slow?
Man ... Good advice. I'm out for 8 weeks because of not following this advice and blew up my knee out of nowhere.
You don't speel about ascent in your weekly milieage ? It could be a source of injuries as well isn't it ?
nice! not a big fan of 10% Rule. and...how does the 10% Rule translate to hour-based training weeks?! thanks again and you CRUSHED "Puff!" oh, my last two vLogs have some solid skimo tutorials, just for you! ;-) keep the Path!
Nice band! The Sages!!😀
Q: what is your or elite runners average heart rate during a marathon or a half marathon?
I held about 163 average during Rotterdam (About) which is about 88% of Max. It was kind of a bad race for me though. The number itself doesn't really matter as there is too much individual variation with your max heart rate values based on genetics and age. What matters more is what % of your Max it can be....but again most people (who haven't had a real Vo2max test done in a lab) won't know their true 100% max HR anyway.
@@Vo2maxProductions would you recommend to keep the pace so that your body doesn't accumulate lactic acid?
How many weeks to return usual mileage after regular man flu? My guess is ten days complete off without any mileage. What's ideal timeline from zero to normal?
19Kamau79 I had the flu a couple of months ago. Was 9 days off. It took me about 5 days of running to return to feeling normal. Don’t freak out if you feel awful when you start back cause you will. Just tell yourself to make it through the week then look at it. I would say start easier and build up throughout the first week and the next week be close to your normal mileage. Hope this helps.
TAKE THE TIME OFF MY GUY. Was in the best shape of my life, got the flu, tried to come back a couple days after a stopped showing symptoms and do a workout. Couldn’t hit the splits I normally could, and then because of the hard effort, and my immune system not being 100% yet, I got sick again! Make sure you take a full week to recover after you stop showing symptoms! Good luck
Sometimes...we learn to reCyCle the (our) lactic acid.....Thnx Again.
What percentage of my weekly mileage should my long run be exactly?
depends if you are training for an ultra (can sometimes be up to 35%) or a road marathon/half (generally lower in the 20-25% of weekly mileage range). But there is no set number. It can and should vary by the week and those are generally maximum values (i.e. you want to build up to it!). Also of note for trail running/ultras it's generally more about "time on feet" so a big 4-5 hour weekend long run on hilly/technical trails might not be very far
I'm adding 5k per week, used to run like 25k each week but gonna aim for 60k. I am an 800m guy but also run till 5k.
THE INTRO RLLY GOT ME LAUGHING AHAHAHAHA
Man I hope corona virus lets you get back out running soon, because the outlook as a pro musician is kinda rough 😂 edit: still waiting on the sandi musical cameo
Not all miles are equal. Flat, windy, hill, speed, trail, pavement, grass, heat, humidity,. I use different routes based on difficulty 10 k flat down by the beach on pavement is a completely different animal vs 10k hilly run with approx. 5k hill in the middle on pavement. No matter what 5k on a hill gets into at least steady run vs easy. Judgement is key plus following some personal data heart rate response to similar pace , similar conditions yadayada. 10% rule is more a caution sign that you shouldn't just dial it up period.
Sage, stop apologizing for your intros, they are cool and sometimes funny; no one is complaining.
I've a feeling the ones who complain are the ones also offering their services to make an overly flashy intro for him, for a price of course.
Two weeks ago I had a 536% increase
hi!
I’ve been following the 10% rule my whole life. Unfortunately, I’m stuck at 0 miles.
Not skipping on intros like these!!!
If you get sick of this running thing, you should definitely consider teaching!
It probably works better if you put the music part as the opening of your video like many other shows~~~(just my little suggestion)
It's the spirit of the law that matters.
You should sing more often.
Sage, ditch the drawings and invest into a white board
first
'gouda' watch more of these cheesey intros. Has anyone ever told you that you have an uncanny resemblance to the bassist and the banjo player's?