Why Running Slower (and More) Can Make You a Faster Runner! Coach Sage Canaday Training Talk EP 59
ฝัง
- เผยแพร่เมื่อ 26 มิ.ย. 2024
- ✅ SUBSCRIBE: / vo2maxpr. .
(thanks for liking and sharing! 👍)
✅ COACH SANDI’S CHANNEL 🎥:
/ runningwild2believe
✅OUR HIGHER RUNNING TRAINING PLANS AND COACHING INFO: 🏃🏻♂️🥇 : www.higherrunning.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 (load all to cart before entering promo code) from COROS at : coros.com
For a discount on ROKA shades 😎 visit:
www.roka.com/collections/sage...
Athlete Blood Test panels discount: Sage15
at: www.athletebloodtest.com
🏆THE HIGHER RUNNING STRAVA RUN CLUB!
/ strava .
🕺🏻FOLLOW SAGE ON SOCIAL MEDIA:
Instagram: / sagecanaday
STRAVA: / strava
Facebook: / sagecanadayfanpage
Twitter: / sagecanaday
TikTok: / sagecanaday
#runningcoach #runningtips #marathontraining #ultramarathon #runningform #running
Coach Sage Canaday talking about Aerobic Base Easy Running Training, MAF Method, 80 - 20 Training in regards to 5km to marathon and ultra running plans and workouts. Still a mix of Tempo Running, Vo2max intervals and Speed is needed as well as Long Runs and good proper run form and technique. Follow along for more running tips and workouts ! - กีฬา
Excellent video thank you Sage. Because my life circumstances changed I managed to increase my mileage (using one of your Higher Running training plans 😊) about a year ago and have been running around 40 to 50 miles per week fairly consistently. Most of this is slow and steady with just one speed interval session per week, and maybe another workout with a small tempo component. My times have definitely improved and this year I have broken both my 10k and marathon PBs, aged 60 (having started running at 45). Absolutely over the moon with my running at the moment.
Thanks for your support of our Higher Running Training Plans and so awesome to hear about your PBs and progress! Keep it up!
You are a very lucky man! Running strong at 60! Thank God or whatever powerful force you believe in, for that !!!!
I've been running for 10 years, and really just learned this year how to run slow. I've been averaging about a minute and a half slower than what I had been the last few years, but I can run higher miles without struggling and I don't wake up feeling like I got hit by a truck every morning.
10years of running? What are your PRs?
nice work!
Agreed but i found for me running becomes a chore and boring
Yes the heart rate thing is the way to go. Somebody also mentioned that if you can breathe in and out of your nose comfortably your going the right pace first and easy run.
I appreciate how Sage understands the needs of runners of different abilities
This was the best explanation for 80/20 and easy days... I feel like I tend to go harder on easy days cause I feel good and/or want to improve aerobic fitness at desired race pace and you stating that if you can go tempo or race pace everyday... you will gain benefits, but greater chance of injury and burn out. I'm trying for the first time reaching 50+ mile per week a threshold of running miles that is uncharted territory for me. Hope to make it to race day with no injuries along the way in May.
Love it, Sage! Keep up the great content!
extremely knowledgeable, balanced and genuine, thanks for another great video
I can relate 100%! Great Video. Love your videos over the years have helped me tremendously! Too many race pace runs and fast pace long runs takes a toll on the body. More efficient to run slower and implement speed as you get closer to race day!
These videos are so useful! Thanks Sage!
Good talk! Glad you chose this topic for your video. Currently reading Fitzgerald's 80/20 book. I did too much, too soon several months ago and as a result, I tripped and did a superman-dive/head plant while trail jogging at Cheyenne Mt S.P. Broke my wrist in two places and other minor injuries. That and dealing with health/illness issues in last few months of 2022 tanked my training. Currently shlepping along with jogging/walking intervals but have noticed that I'm getting stronger. Also working on a training plan specific to my needs and of course, I'm using Higher Running's aerobic base plan as a template. Thank you!!
Great talk Sage. Long time watcher. Running a few years. Noticed recently how weak my lateral hip muscles were. It has been attributing to perifermoris pain and hip pain in general. So yes, slow cardio with emphasis on your personal efficiency as well as your own personal physiology and weaknesses can really help running experience in the long run.
I've been running for about 7 years now. I've always struggled with recovering even though I run slow enough to talk. I live in New England so there is no such thing as flat. I started zone 2 training. And I used the max heart rate data of my watch not 220 minus age. Doing lots of hill walking now. But I can now run 5 days a week in zone 2 without issue. And if I want to just practice a steady pace run. I can stay in zone 2 while running at my local town track. It's actually mentally freeing to just run based on time and heart rate. Verses distance/pace. And every 2 weeks I'll do a 4 mile zone 4 training run just to keep my speed up and hill running strength.
Excellent training talk Sage, takes discipline to take it easy on easy days but in the long term better on the mind & body & race time, thanks Sage, 2023 let’s goooo!! Haha good! Go Sage!!👍🏼🌿🌿✅🍀🌲🙏🥳
I can vouch for the injury risk of doing too many race-pace runs. As sage said, your heart and lungs can manage it, but your body eventually breaks down. I remember years ago increasing the number of race-pace runs during the week and at the end of a session doing my cool-down stretches I felt aggravation on my inner calf. Over a few weeks, I massaged it and even though I could feel aggravation before a run, during the run it went away and I ignored it. Only thing is, it got worse and worse to the point I had to go to my sports doctor (and man, do these guys know how to hit those pain points ... I nearly shot through the roof). He ordered an MRI and afterwards he showed me just how bad it was. The doctor gave me a PRP injection. I was off for about 10 weeks. Never again. Now, I make sure I'm not increasing my mileage too quickly, I'm building the aerobic base, I'm slowly introducing speed and, especially, I'm doing the bulk of my runs at easy pace. But of course, intensity is essential if you want to bump up the top-end and run quicker distance times.
sorry to hear about your injury but glad you got and and it was treated! Yes, the other thing I didn't even get into that much on this video is the idea of also slowly being able to build up muscle tone and bone/tendon/ligament stregnth slowly and progressively with Easy Paced running. You get in a long duration and higher mileage and the body physically becomes stronger and more adapted at the skeletal muscular level as well for the higher intensity speed workouts later on. Stay healthy!
@@Vo2maxProductions Thanks Sage. Yes, I've certainly felt a difference since focusing on long easy-pace runs. Progressively you can feel your body adapting, along with the strength and stamina that eventuates as opposed to smashing out heavier sessions day after day which catches up with you after a while and, as you say, makes training less enjoyable (let alone the injury risk). What's also interesting is even on those days when I do a long race-pace run and I'm not 'feeling it' on the day, I can still push through and complete the distance whereas if I hadn't done those distances at easy-pace, I don't think I could have pushed on.
Wow I didn’t know it could get that bad. I hill intervals 3-5 times a week lol. Gunna start doing easier runs forsure.
@@marceloflores3953 For sure. But it all depends on where you're at in your training. If your aerobic base and strength are at that level then fine, but introducing speed work too early or doing too many race-pace distances, will likely result in your body breaking down.
@@thepsychologist8159wrong. Never force yourself. You're not a pro
Just to say a big thank you for all your content throughout the years. Really been a big help for me in my running journey. Next stop…. Two marathons in one week (consecutive weekends).
Spot on
Thanks Sage. Long-time viewer here, and I don't comment enough. I appreciate the talk. Building up intensity and distance SLOWLY I have found has been the total key to not getting injured. I can trace every injury I've had to a ramp-up in training too fast.
great to hear and thanks for your support!
Thanks a lot for this video and talk - I found your channel really useful. I'm running from almost 3 years and last year I managed to progress a lot (18.43 for a 5K, 1:27:04 half marathon) but I'm paying high price for my too "pushy" running behavior and now I'm with shin splints for the second time in one year (though this time is not the mileage increase, but probably the speed). I just have to learn doing slow and easy runs, because sometimes I start slow and plan to keep it slow and then seeing that I have much more power, I switch to faster pace and finish differently from my plan. I'm also far from 80:20 regimen and push more than I have to. Thanks a lot one more time and keep bringing great insights for the runner communities! :)
Thank you!
Great advice!
I recently started running again and have been following the "zone 2 easy running" method. What I'm doing is jogging on the treadmill at a 12 minute per mile pace and then walking once my heart rate gets above my zone 2 range. I'm using the MAF method but also keeping an eye on my breathing and staying conversational. The first few runs I could only run for a quarter mile before having to walk and let my heart rate reduce. By the second week I could jog 0.80 miles on the first interval before walking and by the third week I was jogging 1.4 miles before walking. Thanks for this talk, Sage, I enjoyed following your content years ago when I first started running. You've always been consistent and helpful with these talks, and you've motivated me a lot in my own running pursuits!
Thank you, Coach Sage. I have a training talk question: How long after a specific workout do we experience the physiological benefits of that workout, and is that delay in benefit the same for aerobic and speed sessions? Example: Speed intervals today reaps physiological benefit when? Easy slow distance today reaps physiological benefit when? The answer will greatly influence how we schedule our training leading up to a specific race. Thank you for teaching us.
Thanks for advice! I totally agree! Me myself a runner for just 3 years now doing 40-80 km per week experience more pain/strain by just running more maraton pace or even steady pace. I must run very easy on many runs to do my faster stuff. A note: There was an endurance expert at Olympic level here in Norway now, in an interview saying something like: We are speculating that the real benefit of lactate measuring (with blood sample from finger ) and altitude training camps, is not the measuring or the altitude itself, but that both methods make runners run slower, and that the slower pace in training is the real reason for better performance. I wonder, could you do a training talk about how to pace ultra maratons? You have maybe done it before but would be interesting.
Hair game is on point today Sage
I appreciate this video, it's a topic I pretend to understand only because running slow is hard for me as I'm tall and my legs don't agree. Yet I do my best.
What an excellent video Sage, thank you for sharing! Just wondering if you would recommend more time at marathon pace for slower runners (5 hours+), where marathon pace is basically within the steady aerobic range?
PS: I first became aware of your channel, after reading your book (which I found after reading the Hanson method...) and very much enjoy your quality content. Keep up the great work!
Learned this the hard way after two years off. 10 weeks in to a base build, cardio system is really doing well, but musculosketal system couldn't keep up, and have the dreaded shin splints again. Cross training and dialing back mileage now.
I just love my easy runs. While my lactate pace is around 6:10 min/mile, I really enjoy my 9+ minute pace easy runs with some good friends and enjoy good conversation, and 80% to 85% of my mileage is over a 9 minute pace. It is pleasant, relaxing and not stressful. And it allows me to ramp up mileage for marathon training.
Thank you- I guess for the permission- to not be so set on %mhr. I tried to do MAF training so many times, but my actual mhr has always been high- like 200- the equations just never worked for me. I always seem to undertrain when trying to do it exactly right and then get frustrated and overtrain later (but that’s a character flaw) 😂. Good talk!
Appreciate your insights! I am a bit late to the party but have recently binge watched a ton of content on your channels.
I have a couple of Half Marathons coming up, both on trail and on the road. Wasn't happy with my last training plan from Garmin which seemed to hold me back due to its low overall mileage, lower than what I already run.
I just purchased one of your HM plans. It looks very well thought out, can't wait to start fresh next week! Will let you guys know how that goes.
Thanks for your support of our Higher Running Training Plans!
Thanks for another awesome training talk! When it comes to defining an easy/aerobic run, would you use your overall average HR for the run? For example, a long run with climbing where your overall average HR is in your aerobic zone but where your HR spikes into the 80%+ of max HR zone on the climbs. Still an aerobic run?
These comments are all good reminders. As an older runner, it can be hard to slow down to a 13 minute mile. 😏
Getting back to running is always kinda frustrating in my experience. So used to 6 minute pace or even 7 minute pace so you find yourself jogging at 7:30 pace thinking oh maybe I can then 2 miles later its all downhill. Good information!
Which scenario will lead to stronger autumn marathon performance: A summer of mountainous trail racing (20-42K) or focused 5-10K speed work? Bonus, how short a block of speed work could you do in the summer to benefit long term marathon results.
Great video Sage. Lots of important info for all runners to improve and stay healthy. With regards to MAF, lots of people misunderstand it. First, the 180 formula is a starting point and isn't meant to be black and white. There's a lot of room for individual adjustment via using feel and also lab testing. Second, many misunderstand that you ALWAYS need to keep your running at 180-age, and that isn't true. Higher intensities are part of the approach, but aerobic development is recommended first. Finally, MAF itself isn't just the 180-age. It's a holistic approach that focuses on proper and healthy intensity, eating whole foods and avoiding processed food, getting sleep, recovering and managing stress (basically almost everything you talked about). :)
Nice chat Sage. Just to dovetail on the value of aerobic stimulus, I remember a runner from our training group telling me that he always got into his best race shape when doing 3 to 4 tempo workouts a week. But, this was a 31 minute 10k guy, so he had a real base of years of solid training. Also, this was in the 1980's, and most guys were doing tempos of 22-24 minutes, and closer to 10k pace. So, not completely putting the hammer down! And as you say, this is not for beginners!!
In "The Science of Running" the author suggests a periodization plan that goes base - pre-competition - competition - sharprning/taper where in base you focus on aerobic work, in pre-comp you raise your threshold as far away from marathon pace as possible and in competition you train at your target race pace, doing alternations between aerobic and race pace that progressively become more and more race pace as the phase progresses. I've found this model works extremely well.
TTT topic idea: how to keep running fresh and stay motivated for runners who have been running for a very long time and have achieved most of their running goals. I love running, but after over 15 years of doing it regularly, hundreds of races, multiple sub 3 hour marathons, it’s not as easy to get myself out the door anymore, let alone commit to a demanding 16-week workout plan.
TH-cam just had this in my recommended videos and for a good reason. It confirms what I have been doing for years. My easy runs are really easy, 9:30-10:00 m/m or sometimes even slower. I also run with beginners at 11-12 m/m and slower. My marathon pace is 8:00 m/m, just ran a sub 3:30 with that. During marathon training, I had a session with MP every other week or so, not more, the bulk of my running was 1-2 minutes slower.
I also did some LT running a bit faster than MP, around 7:45, 5k to 10k pace intervals (7:00-7:15ish), strides around 6 m/m, mile time trials around 6:40 pace, and even flat out sprinting sub 5 pace for speed development, but never more than 10-15% of my weekly volume (50-60 mpw). I think being able to run at a wide variety of paces (in this training block from 4:35 to 13:05 at the extremes) is key to improving continuously. Keeping at least 80% really easy makes the higher volume sustainable.
People were surprised that I pulled off the sub 3:30 because they mostly see me running slowly. You don't need to spend tons of time at your goal marathon pace. If you do, the danger is that you get injured because it's so much harder on the body than easy aerobic pace.
100 miles a week at 9:00/mi pace is what we do December-March to prep for track season. Always does us well, it is March now so we are kicking up the miles and pace but yeah it builds big engine
Thanks for such “sage” advice😃 Bet you’ve never heard that before 😅
🤣
Thanks for the talk. Has there been any quantitative study on pace vs skeletal-muscular stress. For example qualitatively I feel like running in zone 3 for me is very smooth and not perceptively harder per stride on my body than running zone 1 or 2. So if the reason for easy running is just to reduce injury one intuitively would think that there should be some optimum pace that maximizes lung/heart training and minimizes stress on skeletal/muscular systems. Another way of saying it is if you can significantly increase the aerobic benefit per mile of running without significantly increasing the muscular/skeletal stress risk per mile shouldn’t the majority of one’s training miles be at that “optimum” pace?
65 here, and have been slowing down my pace while increasing distance from six miles max to now ten plus miles during every other day runs.
I have enjoyed racing 5Ks and am training for a half marathon in May.
Trying to build a good aerobic base, and not get injured in the process.
Patience is definitely a virtue as I have always loved the feeling of going faster rather than Long Slow Distance training.
According to the MAF system of 180 minus age , I should be running at 115 BPM which would have me doing a brisk walk.
Not happening.
I'll stick to a couple minutes slower than my usual 9:30/mile pace and see where that takes me.
Thanks Sage for all your helpful insight over the years.
Also, shout out to Hoka. These shoes have brought the joy back to running for me. Used to have chronic achilles tendonitis before getting into Cliftons and now Mach 5's.
Yeah, I'm supposed to be at 125. It's hard to force myself to stay there. 🥴
@@MNP208 My adjusted HR is 125 as well, now that I see I'm supposed to add 5 BPM for working out at least four times a week, and 5 BPM for being over 55 years of age.
Ran 13.3 miles today, taking it very easy, and averaged 125 BPM, and a pace of 11:30 per mile. When I caught myself dipping into the mid tens , I slowed back down. It rained steady but lightly the whole way, and my wet running gear added five pounds. I use a Garmin Forerunner 235 watch, and am not sure how accurate it is in regards to heart rate reading, but it is useful to compare to previous ten mile runs where I averaged at @ 148 BPM and 10:30 pacing.
I'm pretty stoked that I could run @2.5 hours at such a slow pace today.
I was cross country(2 miles) and miler in High School and college eons ago, and ran two marathons by age 22, peaking at 2:48:40 in 1980 at age 22. Training was very primitive back then, as were shoes. Absolutely no thought to nutrition or fueling during marathons as well. As I recall, all our workouts in high school were like races, no easy days. wasn't until college where I
learned to run easy in between speed days.
Sorry to drone on about myself, but I have found my love for running and training again after having taken basically an almost 40 year break.
Hoping to run some masters age group events this year and see what I can do.
Best of luck to all who may read this, and hope you can run injury free and get those age graded PB's.
Appreciate the talk, very insightful and good advice. How about the effect the type of training, aerobe/anaerobe, had on the type of muscle fibers and how the type of muscle fibers are used and work together?
I only kind of addressed this very briefly at one point in this video....but generally the Easy "aerobic training" can help improve the efficiency of slow twitch muscle fibers. It can also help with "converting" the fast twitch muscle fibers to gain more endurance/slow twitch muscle fiber properties.....which is very helpful for a distance runner!
Thanks for the videos Sage, always on point. I’d like to know if there is a way of improving the fat burning ability in newbie marathoners, so that fuel source is more available when they need it.
running at a low intensity (Easy Paced) generally is a "fat burning zone". However it usually takes at least 20-30 minutes....so longer duration zones in this Easy Paced are better. Fat burnning adaptations also can happend with higher mileage (maybe not the best for a newbie), but keep in mind that being able to burn a higher % of fat at Marathon pace doesn't mean you're going to be any faster at the marathon. There are some diet and genetic related factors as well that can be addressed here, but it is beyond the scope of this talk.
Good video as always. As a father of 2, husband, blue collar worker and homeowner, getting to 50k is almost impossible on some week ( except if I use my free morning of the week for a 30k long run wich is maybe too much for the weekly mileage) Could you have a training talk on what to prioritise for people in this situation to maximise benefits? Thank you.
great topic!
I build up tons of lactate at a slow pace and cramp in my calves.
No running for me so far in 2023. Just getting in my 10,000 steps per day. Have a 586 day streak going so far. When I get back into it I should break my PR. Been taking these easy days really easy.
Question: is 8 weeks the minimum to train for a race to see any changes in fitness that would impact finish time? Basically, would running 3-4 “peak weeks” after a HM block be enough time to move the needle for a marathon PR
Question about importance of upper body strength building for overall VO2 max improving
Hi Sage. Every single "training" running plan suggests running 5-6 days per week. I generally like to get faster, but for me, what I do (at 42) is run one day on, one day off. I do between 6-20km on the days I run. I run trails, and road if I have to, but I always run some sort of hills- meaning between 150m-600m of V+ on each run. I do this because I like to feel my muscles have some recovery each time.
Because I run only every second day, I _mostly_ try to run reasonably hard each day. What does an experienced runner say about such a system? My theory is that because I run on and off road. up and down hills, I am getting variation- however because of the hills, I am always probably at a reasonably high heart rate. No injuries for about 2 yrs now
Hii sage I'm 22yrs old, I want to run a sub 5 min mile in next 8-9months.
Right now I'm running 50k per week.
Pls share some plan or make a video on it.
Love from India. ❤️
Just started a „real“ running journey: We got qualified for Hyrox World Championships and took some consultance.
Running slow on purpose for the first time in my life. Really felt bad at the beginning. Researched and quite frequently ended up at that stream.
We (my teammate and I) sticked to the process and meanwhile really see numbers improving (pace going up at same low heartrate or heartrate going down on same moderate pace…)
@coach:
As you‘ve asked for areas of interest:
Any specific advice for training for hydrid racing or OCR?
Right now, we are running slow / building millage & Lifting/Pulling heavy with low volume. Going to bring this together to spending more % on hybrid workouts.
4 month to go.
Might that area be a potential topic?
Hey Sage, love your channel.
I run every day (70-90 miles a week in the last year). I take my easy days very easy, but I do double threshold days.
Generally speaking, if the main reason for taking easy days is to avoid muscle and skeletal injuries, could one just cross-train doing non-impact sport like swimming/bike/elliptical/etc. to maximize aerobic improvements? Since our lungs and hearts can take it? If so, how would you add that into a training plan, and what are the risks involved in that?
Just want to clarify: cross-train hard (i.e.hit threshold HR).
Using a bike or go swimming solves the problem with stressful running and allows you doing more aerobic training 🙂
Coach plz on subtitles
I did a lot of tempo cycling a few years back, got my vo2max to ~60 and then started running. I could run at 95% max heart rate forever and my top speed was fairly good but my ability to maintain decent speed was horrible. Maxing out your heart rate is a huge limitation and that's why slow runs.
I've been running slow for years now ;-)
And still racing slow?
@@rm6857 When I race, I hold nothing back. But I've never been a top runner in my community.
@@hillseason Then start with fast training.
@@athletica2636 Yes, I am dabbling into that this year. It's a completely different activity.
Don't run everytime trying to break your previous time!
On the TH-cam 😂
Hey Sage I’m a hs xctf runner currently in my winter base phase for the upcoming track season. My main event is the 3200m. How does 3200m training differ from 5k training?
Yeah I'm 47. Using my hr strap I get 196 on my mile time trial. So MAF just isn't accurate for me because it's not based on heartrate.
I stuck with MAF for 9 months and kept seeing all my metrics dropping, losing muscle, getting slower, and just kept repeating "trust the process, trust the process" I lost 10lbs of muscle, a minute and a half of threshold pace, lifting was down to what I was doing in highschool and my race pace was slow that it was when I started. Absolutely useless cult he's developed, he uses circular logic and confusing and easy-out excuses to justify why it doesn't work for people. Grifter for sure.
I’m 47 as well and my max seems to be 192 with a garmin hr strap.
There is no doubt higher volume is the number 1 road to faster running. For a lot of us who are strained for time between jobs and family this may not be an option.
Any advice for those among us who only have time for 2/3 midweek runs and 1 weekend long run for example? How do we best split our workouts if we have the ability to do 80km per week but not the time?
If you starting from break, you can build back your base with max 2months of easy running, but then start with workouts. You can do Long run, than 1day rest, than 2days of moderate or hard interval workout, next day rest or 20min slow recovery, than 1day easy run or rest, and next day long run or intervals again. By running 3times per week easy run will not gain any fitness if you cannot log 90mins per day. If you have only 3days per week, after building base do 2 of them as a workout.
would love to here a video on running form techniques, my legs feel great, but damn my shoulders and back get tight and ache after about 15 miles, even when i think im running fairly relaxed.. any advice?
I have a whole Playlist on Running Techniques and Running Form that can be searched on from within this channel. Thanks!
Great training talk, thank you Sage! I’ve a question too. I’ve completed the 5k plan successfully and did almost 2min pr (19:39 to 17:58). I want to start half marathon plan and I’m wondering should I incerease length of my easy runs? So far I did 4/week 45min at Z1/Z2 pace and 2 speed sessions and 1 long run. Now, keeping this scheme, can I increase easy days to 50-55min?
Take care!
thanks so much and congrats on the great improvement! Generally our half marathon plans will have longer Easy Runs for higher mileage
@@Vo2maxProductions Cool, it means more to come. Can’t wait!
Also: you made a very interesting statement about intensity for lungs/cardiovascular system vs muscles, tendons and ligaments. Specifically about recovery of these two. Do you have any reference to support this, or is it from your experience?
Cheers bro
What about 800 meters? Can slower runs help improve the performance? My goal is to break 2'00" do you have some advice or tests that tells you what shape you are in?
What is truly an easy running pace? I know it is person specific. I have heard easy is… conversational pace, if you can nasal breath at that pace, 65-75% of max HR. These are very different paces. I have had long conversations during half marathons ( not an easy pace). I can nasal breath up past 150 HR (that has to be higher than an easy pace). At 65% or 117HR, I may as well be jogging or fast walking. Any more in-depth conversation on this topic would be helpful/ greatly appreciated.
How do u know if u have good genetics
It's so unfortunate that there are so many ways to calculate zone 2! Percentage of max heart rate, percentage of lactate threshold heart rate, the MAF method. For me as a hobby runner that's so confusing since in my case it leads to quite different values.
Hi, my last streak was for running average 10k a day for 4 months without injury (mostly running at little slower than marathon pace at 75% max heart rate), I feel this is sustainable and could do it longer. once I added more speed work, I pulled my calve after two consecutive days of hill reps. Any top tips to avoid this, many thanks.
Just the one day lol
W hair
How many weeks of maintaining decent mileage (say 40-50 miles/week) would you say the body has adapted to the mileage and will LIKELY be ok with introducing multiple speed sessions per week? ( Asking from a average runners standpoint)
About 3-5 weeks. But it dedpends on some other factors. For example, I would only add in like one speed session for the first week. Most of the time we don't even do more than 2 speed sessions in a week but it depends if you are training for a 5km or an ultra marathon.
Sorry I am really a rookie here what does qualify for Boston mean?
If I can run without opening my mouth - nose-breathing only - then I figure I am in about the right place.
Sage I was wondering if I could a do 10k off half marathon training? Thought it would be interesting to see what would happen would half marathon training make me stronger for a 10k? What do you think? Thank you.
I could do that. I have a whole section on my Playlist about 5k/10km training (and then another one with Half Marathon). Generally the half marathon and 10km are very closely related and the Half Marathon training and racing will help your 10km after an appropriate amount of time and adding in some more speed work.
@@Vo2maxProductions Thank you Sage!
Sage, I'm averaging 30 miles per week and trying to build up to 50 miles per week. Would you recommend only increasing volume or intensity (instead of increasing both simultaneously)? Put differently, should i keep 100% of my runs easy until i hit 50, and only *then* introduce the 80/20 rule (by adding in things like tempo runs & intervals)?
Me: 37 year old male, 19 min 5k, 90 min HM, aiming to BQ in 2023. Currently rebuilding mileage due to torn gastroc in 2022. Running age: 3.
Great to hear! It depends a bit on some things. How did you tear your gastroc exactly? But generally the latter. So build up your mileage (slowly) with pretty much all Easy Paced running before even thinking about adding in speed/intensity. Also feel free to hold yourself back if 50 is going to feel like too much....it might take 12-14 weeks to get there, but if you are consistently putting in 40 miles a week that is going to be some nice aerobic benefits for you. Stay healthy!
@@Vo2maxProductions thank you sir. That was my instinct. Slowly build up the miles, maybe add some strides, but keep the real workouts out of my regimen until I've hit 50 per week. Btw, 50 isn't an arbitrary number for me, it's about the maximum i can fit in time-wise given, y'know, life. Thanks again 🙏
Calf tear was caused by shitty form vs. overuse. Think I've fixed the root cause now.
Random question: In a given beginners training plan, Is it ok/bad to substitute a long run(lets say 19k) for a 10k race that you want to participate? considering that the next week the long run will be around the 21k mark. Should I stick to the plan and avoid races?
Hard for me to run slow :S
And when I do it hurts
If you are experienced runner, just after 2months base it makes almomst no sense, You get better results with 15-40min intervals than running slow long run.
@@rm6857 I'm an ultra runner and I simply feel that sower than race pace is too heavy and that it change my running form... then it hurt my knees. What I do now is multiple run in a day or two long run back to back.
My confortable pace is 5:15min./km and on an ultra I would run that pace until the energy is not there.
I'm doing intervals at 3:50 to 4:10 pace and it works for me.
I'm not that fast - just love long distance.
Marathon in 3.5h and 10K in 42min.
I'm pretty average - and I can't run slower than 5:30min/km - I've tried.
@@projetchalet 5:30 max 20min next day after very hard day or race to recover. Try some 40-50min marathon pace tempo, 6-7x3min threshold for you like 4.10/km with 1min walk, then faster vo2max 6x3min,3min walk, like 3:40 for you; then some fast 10x1min,2min jog, like 3:20; then some HIIT, 2x10x30s on 30s off, 5min between sets, here even 3:10 or faster. Between those hard intervals you will be jogging much slower than 6min/km
You will break 40 for 10k easily :-)
@@athletica2636 yup - when I do hard stuff like that, very often I have to walk :)
7min per km is slow enough?))
Depends on your fitness levels
For ingebrigtsens easy run is 3:40/km
If you run only slow, you will become good in running slow.
Guess you didn't watch/understand the video.
Yes you will be good in running “slow”, except that your body will actually adapt and enable to you to run faster, all while your mind perceives that you’re still running at a “slow” speed.
@@daniaaal Only if you are total biginer or overweight, if you have years of experience, only 2months of base is enough, than most of us will benefit more from interval training than logging slow miles, which again most of us dont have time for.
@@svenja5596 Sage is very good guy and runner, but basically peaked 10years ago, when he was in Brooks team, after that he logged maybe hundred thousands kilometers, but didnt improve his marathon time. Logging a lot of slow miles can help you in ultra, but for most of us is better to take 20min intervals than 2hour jog.
@@athletica2636 Pretty sure he still beats all of us here including you 😉 Also, he never said to only run easy/slowly (again.. watch the video before commenting maybe?!). But you need to keep your easy days truly easy in order to do those hard workouts. Yes. Workouts. Not just slow running. 80/20 principle. What he says is what most coaches preach.
How do u know if u have good genetics
How do u know if u have good genetics