The XC culture in Ireland is completely different than in America! Our races generally take place Nov-Feb so the weather is generally miserable and ground super boggy. Not that I’m complaining I love the tough races.
That probably discourages a lot of people. Then do you do track in the middle of the summer? It kinda makes sense, but having each in fall/spring is a way to make it more even. Because if uncomfortable conditions was the goal, the world championships would always be held in the Arctic...
Haile G. Will surely be able to brake 15 min even into his 60s Hell. He ran a world record marathon of 2 hr 3 min when he was over 40. And I know. People say he is younger. But the truth is Africans have a history of reporting ages younger than actual A). Because they don’t actually keep track accurately put in the country. B). They are more competitive in age restricted competition.
During XC season last year, I did 16x400m on the grass in about 74-70. The last 400we could do it on the track so I hit 68, but it was still a fun workout with my teammates! Great content as always Sage!
Great video. I'm currently at 16.52 in my 5k time and I'm 18 years old, I only started track and field when I was 16 and my times that year were around sub 18 . But I get this feeling that, I know I can do greater even to an Olympic level I just need to be consistent and where I live in Trinidad and Tobago, quarantine limits my progression to go outside and train or workout. And my treadmill is too slow lol. This video really did guide me even more and I will be putting it into effect. Thank you. The very day that I break that 15 minute mark, no matter how long it takes, I'll edit this comment saying I did it.
@@peterxii1929 I disagree. While individualized training is best, a lot of people have success with a general outline of a training plan (the physical principles). Coaches for clubs and college/hs teams all have to train a lot of their athletes with the same workout cycle. It is not always ideal, but general principles and sequences of workouts can help most people improve pretty well. I won't say it's "Universal" or "One size fits all" and the biggest variation is individual weekly mileage and their differences in Fast-twitch to Slow twitch muscle fiber ratios. So that can be tailored slightly...but general frameworks are highly beneficial for the vast majority of people.
Heywood Richardson Yessir you got that man, personally I found it easier to get under 15 when I reached the 15:10’s. And with that kind of drop from 15:32 to 15:05 you’ll definitely be able to go at least 14:59
I’m 58 a restarting into running hoping to achieve a 4.5 to 5 min. pace(km) and find I’m restricted to intervals training after taking 1year off at 57. I run a 100 - 200 m. interval, then recuperate my breathing to unchallenged then retry. The back half of my circuit, which is now 10km involves 5km of Butt-kick/Goose-step/Knee-lift and then strides to breathing recuperation. I expect my running intervals to come together into 1 run of 10k. at around 45min. I learned a lot about running from Vo2Max videos. Many thanks!
Hi Sage, love your videos with their valuable insights and advice. Here's something which I think would make an interesting topic for a video (and I'd judge it to be relevant to many, including myself - I'd really appreciate your thoughts on this!); how should one go about making a training plan, when they don't have a single specific aim in mind, but rather multiple? How would such a plan be different from a single focus plan? What becomes more important? In my case I wish to improve my 5km road time, yet also (and just as importantly) 8-15km trail runs and everything in between. It's an interesting topic due to how much more complex a proper training plan might be, in order to adequately allow for improvement on more than one goal. Plus with your style of videos I think you could really do this one justice. :)
Just ran 14:18 on the road by myself because of all the cancelled races. Great insights in this video but would also love to add some insights from my run-up/specific workouts so others can benefit from it. You can find the 5k attempt on my strava account (31st of march).
Floris Willeboordse Congrats on that performance. I read through your log and somewhat understand what went into that race buildup. Could you give me your email that way I can ask you a few questions about your training philosophy? I’m really impressed with the way you’ve progressed and would like to learn more if possible.
I never raced a 5km after college. It was not a very strong event for me compared to the 10km and longer races (my Vo2max is only 68). I'd probably struggle to break 15-min these days on my old ultra legs....and I'd have to really train for it and do it on a flat road/track at sea level. I've done some workouts marathon training more recently where I'l hit 16-min 5km repeats multiple times though. I did a couple workouts at Hansons as well were we would do like 2 x 3-miles in 14:40s or 3 x 3-miles and go all sub 15:00 (but that's only for 3 miles and not a full 5km).
When in your training cycle should you start to introduce a Vo2 max workout and the tempo run and all that? And how long should you focus on pure easy mileage for aerobic base?
Pure easy mileage might only be the first 3-4 weeks. Then you'd generally add in a Longer run once a week as well as some STRIDES like 6 x100m a couple days a week. Then a few weeks later you'd maybe add in stuff like a 20-min Tempo Run once a week and a Fartlek workout or something (ie. 6 x 2-min Steady, 1-min easy). A true Vo2max workouts (hard intervals) shouldn't start until you are about to be racing "in season." and within 2 months of peak race. You might also be doing some light hill repeats or even hill sprints early season as well. It all kind of blends together. Stay healthy!
What should you run on a 5k track with : 15x300 in 51" with 1' rest 2x2k sub 6' with 2' rest 10x400 1'12 with 45" rest (this one was extremely easy, although I'm not a workout warrior but more of a racer in general)
Thanks for the great advice Sage! My best 5k from college was low 15 minutes but never quite got to breaking the barrier. Lately I have been running longer races like 15ks, half marathons, and marathons however I have entertained the idea of focusing on breaking the 15 min barrier again while I am young. Could any of my longer distance training for the marathon benefit me for accomplishing this goal? Any tips for going from a marathoner to bettering a 5k time?
am 49 and I haven't run for 10 years and I run 5k for 50 minutes 🤣 after 6 weeks am at 28:46. hopefully in 1 month I can reach 25 minutes n in 2 months I want to be at 20 minutes and I can reach 18 minutes in 6 months I will super happy.
Have you ever ran the 3000 m? I want to break 9 min, any suggestions Sage? Currently 9.11 from about 100 km /week with 2 track workouts and lots of orienteering :)
yeah I did in college a few times...although I was like the 5th slowest guy on our team so I never did it in the big meets. I ran a 8:22 for a PR on the Harvard indoor track..that was when I was in around 14:30 shape for 5km. Doing the 400m and 1km repeats also seemed to help, but it also depends on what your 1500m or Mile time is? and what your basic 400m speed is?
@@Vo2maxProductions Wow, 8.22 is very fast. I've never ran a 1500 / Mile race, as I'm primarily an orienteer :D But when doing something like 5 x 400, 200 on the track I'll go for 65 sec for 400 and 31 sec for 200. Recently did a 8 x 1000 m threshold at ~3:16 avg / 1 min rest if that tells you anything :)
Become efficient at running your goal pace ie: become comfortable running 72 sec laps. I always found 5x800 at goal pace (72 a lap) was a good work out when aiming for sub 9.
How high can post college marathoner sub elite go on base training? 100? 125? 150? More? How long for base training? 10 weeks? 16? 24? More? You are spot on in your videos
Any advice for those of us who come from maybe a different athletic background? I come from football and powerlifting so I'm 6'3 and at least 185, usually more. I don't have any real room to lose weight so exactly how fast can I get being a little heavier?
Start at 35 mpw (kinda pushing it, maybe 30) and do a long run of 8 miles (all miles easy). Eat a shit ton of food and you won’t lose much weight. Add a few miles (like 5) every 2 weeks or so eventually maxing out at 50-60.
Oh my😂. Gotta crack that 20min 5k first tho. Only started running 33 days ago but I at least ran my first sub 3min 1k today, so that's progress😂. I wonder if I already got that sub 20min 5k in me🤔. Anyway, sub 15 would probably be my endgoal.
Hey Sage! Do you think there is limits too how long you can build a base for? Now, that track season is cancelled I wanted to start building my base from Apr-Aug around 4-5 months would that be too much? What do you recommend
Sure. I’m still trying to run a sub 22minutes, and is this even possible for the average runner, or do you have to be gifted in some way? Hopefully I’ll get there, just started couple months ago.........
Hello Sage thank you for your videos and infos , very interesting and valuables. I’m looking here for an advice, i m a runner(70-80 mile/wk) my HM pr is 1h:30’: ish” weighing 80kg and 175cm height, what is the best Hoka shoe for me for EZ run since feet feel too tired after Q sessions and feet r neutral to pronation.. appreciate your help🙏
My doctor diagnosed me with a Osteochondral stress reaction in my knee. I took off 33 days but not consecutive. Do you think if I take off 42 more days but consecutive it will be good enough to run again?
Listen to your doctor. But listen to yourself more. If you can work out without pain. Try it. Start slow and easy. Do physical therapy. Stretch. I found yoga 15min twice a week has me more lumber less tight and prone to over stress. Personally. No way a doctor is having me take 40days off for a stress reaction. Maybe for major surgery. But that is a lot of lost time. Don’t sit on your ass!
Do have any thoughts on focusing on Steady-State running (Maximal Lactate Steady State) to improve speed. Apparently, recent research has showed improving MLSS has the biggest effect on speed, compared to Anaerobic Threshold and VO2 Max.
MLSS is very close to Anaerobic Threshold generally in it's effects. Generally you're going for longer "stamina runs" much like the 20-minute Tempo I cited (although in this case it could be a 30-40-min Progression run at MLSS). Better for 10km-half marathon (more specific) but certainly adds strength for the 5km. I'd start with that earlier in the aerobic base phase, but then focus later on lower Lactate Threshold and hitting more CV and then Vo2max. All these systems are important in highly aerobic events. MLSS keeps people from training too hard and going to fast on their "Tempo/Threshold Runs" which is a common mistake.
I run on average 40k per week and did 16:33 in a 10k race (33:49) in negative split, I think I can go sub 16 I never ran more than 65k in a week, I don't understand why people run so much, like +100k per week just for 5k. That's crazy !
That's very good. When I first broke 16:00 for 5km I was running only about 50-60k/week. But 100km per week isn't crazy for a college or Pro Runner to be doing training for a peak 5km-10km performance. I also ran well over 200km/week in college (before running my 5km-10km-marathon PR all in the same year) but I don't recommend that much for most! There is a trade-off between Speed and Intensity and Aerobic Base/Strength and Injury Risk. But 5km is very much 98% highly aerobic event so the aerobic base is essentail.
@@Vo2maxProductions Thank you for your clear answer concerning your own experience ! I think I'm gonna increase slowly my mileage but I won't be able to run more than 100k per week due to school and the amount of work I've got, but that's good news to learn that I can still hope to get better results without tripling my mileage. If your mental and physical preparation is good I think you can still have good results.
yes, but generally 400m repeats are better and more specific for 5km. If you are going to do over 30 x 200m you might as well be doing 15 x 400m instead. The 400m repeats can be slightly slower pace. The biggest key is how much rest you take between each 200m or 400m repeat. Also do 6 x 100m strides some days and even Fartlek workouts. We used to do 20 x 200m workouts a lot ...but pretty easy (not sprints) and eventually we did more 16-20 x 400m in college.
I like your videos in generally, but this one got me, now I am upset with myself. I run like 10km 3-4times in week, cca 5:30-6 pace, 10km under 50min when I really want, unfortunately can't hold speed under control, but still would like to call myself runner, I don't have problems with that, quite used to that. I am going to rather check video how to improve 1 pace per priod. 15min per 5k(not even sure if you mean miles/or/Km). I have friends that running Ironman, the run under 3 hours and i admire them. What am I "The Flash". I am going to continue with my slow motion run, whatever. ;)
Hey Sage, I recently took a 3 week break off running completely after my marathon and I've just gotten back into it starting out with 10 miles a week, but for some reason I have an IT band issue on my right leg, I have never had an IT band issue before. Every time I land on my foot and pull it back, the tendon hurts. I also started having IT band problems at mile 22 in my marathon but I thought it would be gone by 3 weeks of full recovery with no running involved. Do you have any tips on how to fix this injury?
Krypto The exact same thing happened to me! Marathon was grand and then took a couple of weeks off and then it flared up. I went to a physio and basically you IT band connects down near you knee and up around your hip. So if you release the muscles up around your hip that should help with the pain. A physio would know how to do that best.
Is building an aerobic base as important for trying to increase your PR for a mile? I run a 4:54 mile and just started tracking my weekly mileage a few weeks ago and I’ve been doing about 20 miles a week. Should I try and do more than this ?
hey great time! depends on your age, but generally if you increase aerobic base your mile PR will also improve. Don't get hurt increasing mileage (and stay Easy-slow mostly with added miles) but you could probably build up to 25 and eventually over 30 miles per week over a month or two. Stay healthy!
Vo2maxProductions thanks for responding, I’m 18 by the way and just started taking running seriously. I rewatched your video on how to train for a 440 mile and it was really helpful!
rarely. I ran in some "open" (mainly college) meets in high school and a USATF meet for some track 5km as well as road races. Mainly my longest race was a 3k on the track....but of course XC was mostly 5km!
Depends on how you respond to training, some people get larger effects from training than others. It's better to think long term. But my guess is 1 to 2 years should be very doable.
depends on a lot of factors (current training and age and running age). For my example I ran 16:23 as a Freshman but then only progressed to 15:17 as a senior. So it took me 4 years to shave off just over 60 seconds. Then in college I only got down to 14:29 after another 5 years. I knew some guys that ran much slower in hs and they got down to low 14s though. It gets harder to take off minutes/seconds the faster you get!
This video is an older one, but if you see this I'd really love some of your advice. I'm not naturally fast, and my normal time for 2 miles is about or under 18 minutes. This next school year I'm going to be participating in XC, and judging off of my current times I'm not going to be very successful. To get to the point, I know I'll never be able to break 20 minutes for a 5k even, so what would you say is a suitable goal to achieve within the next year?
Honestly don’t worry about how fast you are right now, you’ll improve immensely if you just stay consistent. Going into freshman year I was similar to you (ran a 15:27 3k in middle school for fun, so like 16:00 for a 2 mile) and within that year I broke 20, now as a junior I’ve broken 17 and have a 10:07 2 mile. Just running more often helps you improve really fast.
@@benthecool6607 thanks for your reply! I'm already training for next school year, and like you said, running more consistently has definitely helped :)
im following a different approach after reading a book from koop. note that it's for ultras. so it does the opposite of doing the speed work in off season and then the longer runs as racing season approaches. what do you think about this strategy? (I was meant to go into longer runs now but due to the lockdown and postponed races, I've gone back to a 2 month block of speedwork training in apr/may preparing for August/sep/Oct.)
yeah I won't start doing "Longer runs" heading into a peak 5km! I do suggest working on Speed early on in the cycle though. Those 400m repeats and 6x 100m strides and Hill Sprints (and even Fartlek workouts like 2-3-min surges with 1-min float) are very good early on in the base building phase before the Vo2max 1000m intervals/repeats start!
@@douglasburgess997 it depends (how old are you)? Your mile best suggests a much faster 5km than 20-min. It might take more than 30-miles per week in training eventually and you should shoot for sub 18-min first maybe. Stay healthy and good luck!
The XC culture in Ireland is completely different than in America! Our races generally take place Nov-Feb so the weather is generally miserable and ground super boggy. Not that I’m complaining I love the tough races.
ah more like Trail Running! I wish our courses were like that in the US more....
Gotta love cross country in the uk it's proper muddy
In Canada, it's always cold so it's miserable year round.
Yep i agree im irish too
That probably discourages a lot of people.
Then do you do track in the middle of the summer?
It kinda makes sense, but having each in fall/spring is a way to make it more even.
Because if uncomfortable conditions was the goal, the world championships would always be held in the Arctic...
15:00 is the world record road 5k for age 50+. The world record at age 40 is 13:38. Peak ability fades quickly after 40.
I think the current crop of late 30's/mid 40's athletes will bring that down once they get there.
Bradley Smith yea, the masters 10K WR was recently broken
thats why you don't see many 40 year old track runners, they move upto the marathon
Haile G. Will surely be able to brake 15 min even into his 60s
Hell.
He ran a world record marathon of 2 hr 3 min when he was over 40.
And I know. People say he is younger. But the truth is Africans have a history of reporting ages younger than actual
A). Because they don’t actually keep track accurately put in the country.
B). They are more competitive in age restricted competition.
i need about 20 years to hit it so that is fine by me
Got 16:06 today in bike paced time trial, gonna upload it tonight, can't wait! Your tips have been helping me a lot
great to hear and awesome time! keep it up!
@Swiss DUANGTHIP [12Q2] 51Ep
Good stuff. As a transitioning sprinter I always pick up 'sage' advice from your talks. Health is the new wealth in 2020.
During XC season last year, I did 16x400m on the grass in about 74-70. The last 400we could do it on the track so I hit 68, but it was still a fun workout with my teammates! Great content as always Sage!
Great video. I'm currently at 16.52 in my 5k time and I'm 18 years old, I only started track and field when I was 16 and my times that year were around sub 18 . But I get this feeling that, I know I can do greater even to an Olympic level I just need to be consistent and where I live in Trinidad and Tobago, quarantine limits my progression to go outside and train or workout. And my treadmill is too slow lol. This video really did guide me even more and I will be putting it into effect. Thank you. The very day that I break that 15 minute mark, no matter how long it takes, I'll edit this comment saying I did it.
What's your times now I got a sub 18 after a couple months of running and got hurt going from 0 to 50 miles haha
Have you broke 15 minutes mark yet?
You got this brother I believe in you ! You got that 14 minutes for 5000m
Maybe do some example training plan? For people at 16min or 18min? Like, only to adjust mileage and pace. That would be awesome. Universal plan.
Henrik Nordgren perfect 👌 answer
You have to be helped by someone who knows running and you
Only then you can run fast (sub 14)
@@peterxii1929 I disagree. While individualized training is best, a lot of people have success with a general outline of a training plan (the physical principles). Coaches for clubs and college/hs teams all have to train a lot of their athletes with the same workout cycle. It is not always ideal, but general principles and sequences of workouts can help most people improve pretty well. I won't say it's "Universal" or "One size fits all" and the biggest variation is individual weekly mileage and their differences in Fast-twitch to Slow twitch muscle fiber ratios. So that can be tailored slightly...but general frameworks are highly beneficial for the vast majority of people.
@@Vo2maxProductions So will You do such a thing for Us? :) That would be huge.
My 5km PR is 16:22 and I'm 15 i want to break 16 before i turn 16, thanks this video helped me.
I’m in the same boat man, I’m 15 and run a 16:08, good luck man
@@ryanbinskin8286 wow impressive, you too 👍
damn I'm 20 and I only got 16:06 today, you guys are fast, kudos where it's due
great time and great goal! keep it up!
I'm 13 and have run 17.34 and would like to break 15 before i turn 18
Yes this is the video I’ve been waiting for years!
I did a Time-trial 2 weeks ago (15:32) and this week (15:05). I'm knocking on the door, but those extra 5 seconds are going to be tough
Heywood Richardson Yessir you got that man, personally I found it easier to get under 15 when I reached the 15:10’s. And with that kind of drop from 15:32 to 15:05 you’ll definitely be able to go at least 14:59
Your worried about 5 seconds when you just dropped 27.
Think about that.
@@fastinradfordable but when you’re that fast it’s gonna take hard work and time
I’m 58 a restarting into running hoping to achieve a 4.5 to 5 min. pace(km) and find I’m restricted to intervals training after taking 1year off at 57. I run a 100 - 200 m. interval, then recuperate my breathing to unchallenged then retry. The back half of my circuit, which is now 10km involves 5km of Butt-kick/Goose-step/Knee-lift and then strides to breathing recuperation. I expect my running intervals to come together into 1 run of 10k. at around 45min. I learned a lot about running from Vo2Max videos. Many thanks!
I actually can’t believe you have tiktok 😂. Thank you for this
Make a sub 12 5k video for Eliud Kipchoge
Billy Buckingham 😂🏆
Coach sage , your knowledge and advice on running is mind blowing. Thank you for the awesome content !
Hi Sage, love your videos with their valuable insights and advice. Here's something which I think would make an interesting topic for a video (and I'd judge it to be relevant to many, including myself - I'd really appreciate your thoughts on this!); how should one go about making a training plan, when they don't have a single specific aim in mind, but rather multiple? How would such a plan be different from a single focus plan? What becomes more important? In my case I wish to improve my 5km road time, yet also (and just as importantly) 8-15km trail runs and everything in between.
It's an interesting topic due to how much more complex a proper training plan might be, in order to adequately allow for improvement on more than one goal. Plus with your style of videos I think you could really do this one justice. :)
I get my milage higher as you said and for me it was a key I went from 25 min 5 K to 19 min 5 K in only 2 months now I'm trying to go sub 18
woow did u run every day 10-15 perday ???
Gracjan Maknia really?
Thanks for your advices!
Just ran 14:18 on the road by myself because of all the cancelled races. Great insights in this video but would also love to add some insights from my run-up/specific workouts so others can benefit from it. You can find the 5k attempt on my strava account (31st of march).
Floris Willeboordse Congrats on that performance. I read through your log and somewhat understand what went into that race buildup. Could you give me your email that way I can ask you a few questions about your training philosophy? I’m really impressed with the way you’ve progressed and would like to learn more if possible.
Matthew Jacob you can DM me via instagram (fplusw), offcourse there to help a fellow runner
That's so awesome! You got 12 minute 5km potential I believe in you brother
Here I am trying to sub 30 :'))) one day hopefully sub 20
One of my fav videos (replay) Getting that fitness to race in the Fall with seasons change is quite the rush...fuNN!
Thank you for this video and tips !
Very Very super Brother..........I'm Waiting For This Video Related running Workout....😍😍😍😍
I thought this video was old 😂 and it's new
kingjulian rgo same 😂😂
His style has stayed constant.
A good sign he is happy with himself.
Such a valuable channel, always happy to see another video from you Sage :-)
Thanks for sharing this awesome video.
That’s really cool you run with Olympic athlete
I’m 5 years old and I recently just broke 2 mins in the 5k, any tips how to get faster?
Mateo Rodriguez hillarious, all those guys flexing so hard... Hahahah
Lol if this was real
im still in the womb and can run 1 min in the 5k. my advice that helped me a lot is to use the vertagear sl4000 gaming chair, helped me a lot
I was wondering when you would make a sub 15 5k vid. Thank You!
I ran a 17:56 a few days ago on a tempo/time trial it was a 50 second pr so now I’m trying to go sub 17 for the start of season
nice work!
what are your long runs looking like ?
Justin Alonzo I’m on my two week break right now but during track ran 13 miles at the longest and for cross I’m trying to peak at like 65 miles a week
And there is Kipchoge running 8 times sub 15
Excellent video Sage, just wondering what’s your most recent best 5k time?
I never raced a 5km after college. It was not a very strong event for me compared to the 10km and longer races (my Vo2max is only 68). I'd probably struggle to break 15-min these days on my old ultra legs....and I'd have to really train for it and do it on a flat road/track at sea level. I've done some workouts marathon training more recently where I'l hit 16-min 5km repeats multiple times though. I did a couple workouts at Hansons as well were we would do like 2 x 3-miles in 14:40s or 3 x 3-miles and go all sub 15:00 (but that's only for 3 miles and not a full 5km).
Vo2maxProductions hi Sage that’s really interesting, for over ten years your 5k time haven’t lost much speed at all really, cool 😎
When in your training cycle should you start to introduce a Vo2 max workout and the tempo run and all that? And how long should you focus on pure easy mileage for aerobic base?
Pure easy mileage might only be the first 3-4 weeks. Then you'd generally add in a Longer run once a week as well as some STRIDES like 6 x100m a couple days a week. Then a few weeks later you'd maybe add in stuff like a 20-min Tempo Run once a week and a Fartlek workout or something (ie. 6 x 2-min Steady, 1-min easy). A true Vo2max workouts (hard intervals) shouldn't start until you are about to be racing "in season." and within 2 months of peak race. You might also be doing some light hill repeats or even hill sprints early season as well. It all kind of blends together. Stay healthy!
Vo2maxProductions Ok Great! Thanks for the advice, really appreciate all your training talks and content!
I like how the video is sub 15 too.
What does an 80K week look like for 5K training. Does throwing in 10k easy runs as often as possible work?
How much easy weekly mileage for the 3200-meter race?
What should you run on a 5k track with :
15x300 in 51" with 1' rest
2x2k sub 6' with 2' rest
10x400 1'12 with 45" rest (this one was extremely easy, although I'm not a workout warrior but more of a racer in general)
2x2k at 6’ is really impressive.
I would say that you should be good for 15min 5k.
That 2x2k strung together gets you within striking distance easily.
Thanks for the great advice Sage! My best 5k from college was low 15 minutes but never quite got to breaking the barrier. Lately I have been running longer races like 15ks, half marathons, and marathons however I have entertained the idea of focusing on breaking the 15 min barrier again while I am young. Could any of my longer distance training for the marathon benefit me for accomplishing this goal? Any tips for going from a marathoner to bettering a 5k time?
The video is from yesterday 😲
Thanks you senpai
Video is sub 15 minutes. Somehow this is perfect
am 49 and I haven't run for 10 years and I run 5k for 50 minutes 🤣 after 6 weeks am at 28:46. hopefully in 1 month I can reach 25 minutes n in 2 months I want to be at 20 minutes and I can reach 18 minutes in 6 months I will super happy.
Have you ever ran the 3000 m? I want to break 9 min, any suggestions Sage? Currently 9.11 from about 100 km /week with 2 track workouts and lots of orienteering :)
yeah I did in college a few times...although I was like the 5th slowest guy on our team so I never did it in the big meets. I ran a 8:22 for a PR on the Harvard indoor track..that was when I was in around 14:30 shape for 5km. Doing the 400m and 1km repeats also seemed to help, but it also depends on what your 1500m or Mile time is? and what your basic 400m speed is?
@@Vo2maxProductions Wow, 8.22 is very fast.
I've never ran a 1500 / Mile race, as I'm primarily an orienteer :D
But when doing something like 5 x 400, 200 on the track I'll go for 65 sec for 400 and 31 sec for 200.
Recently did a 8 x 1000 m threshold at ~3:16 avg / 1 min rest if that tells you anything :)
Become efficient at running your goal pace ie: become comfortable running 72 sec laps. I always found 5x800 at goal pace (72 a lap) was a good work out when aiming for sub 9.
@@DMGC529 yes 800m repeats would be a good workout for him...even up to 6 x 800m. Then eventually 5-6 x 1000m at maybe 3:05ish with a 2-min rest.
@@QronoZ713 slow your 400m down to 68-70 and do like 10 x 400m. - and like Rowan said do some 800m repeats around 2:24 pace.
I'm 16 and my 5k pr is 17:05. Should I use this training over the summer?
How high can post college marathoner sub elite go on base training? 100? 125? 150? More? How long for base training? 10 weeks? 16? 24? More? You are spot on in your videos
Any advice for those of us who come from maybe a different athletic background? I come from football and powerlifting so I'm 6'3 and at least 185, usually more. I don't have any real room to lose weight so exactly how fast can I get being a little heavier?
Start at 35 mpw (kinda pushing it, maybe 30) and do a long run of 8 miles (all miles easy). Eat a shit ton of food and you won’t lose much weight. Add a few miles (like 5) every 2 weeks or so eventually maxing out at 50-60.
Oh my😂. Gotta crack that 20min 5k first tho. Only started running 33 days ago but I at least ran my first sub 3min 1k today, so that's progress😂. I wonder if I already got that sub 20min 5k in me🤔. Anyway, sub 15 would probably be my endgoal.
I mean when i broke 3 in the 1k i was around 17:50 5k shape so u should be good for something around that
Thank you for all your videos, very nice! I have a question about the intervals. Does it make difference if one stops during the rest time or jogs?
This kid called Galen rupp
I used to run low 17 minute 5k's all the time as a teen. Now I'm 36 and probably couldn't walk/jog 45 minutes for 5k.
100 miles a week?
Could you give an example for like a two week plan ? I’m trying to get down to 22min 3 miles
Есть полезное разделение по типам работ + таймкоды
Hi sage!
So these workouts can be done during base training? Or are these meant for workouts during the actual season?
Leo probably can be implemented lightly during base training and gradually increase the number of workouts when getting closer to the actual season.
Should you not do speed endurance specific workouts early season when training for 5K+ races?
Hey Sage! Do you think there is limits too how long you can build a base for? Now, that track season is cancelled I wanted to start building my base from Apr-Aug around 4-5 months would that be too much? What do you recommend
Can we fill the 1 or 2 days gap with easy runs may be of 6 or 7 miles . Between our main workouts
Sure. I’m still trying to run a sub 22minutes, and is this even possible for the average runner, or do you have to be gifted in some way? Hopefully I’ll get there, just started couple months ago.........
If your a total beginner how many years would it take to get a 14 min pr if you ran 7 miles a day
Sir please can you tell why my knees become painful when I do start doing speed workouts after easy run
Hello Sage thank you for your videos and infos , very interesting and valuables. I’m looking here for an advice, i m a runner(70-80 mile/wk) my HM pr is 1h:30’: ish” weighing 80kg and 175cm height, what is the best Hoka shoe for me for EZ run since feet feel too tired after Q sessions and feet r neutral to pronation.. appreciate your help🙏
When to reduce tranning
My doctor diagnosed me with a Osteochondral stress reaction in my knee. I took off 33 days but not consecutive. Do you think if I take off 42 more days but consecutive it will be good enough to run again?
Listen to your doctor.
But listen to yourself more.
If you can work out without pain. Try it.
Start slow and easy.
Do physical therapy.
Stretch.
I found yoga 15min twice a week has me more lumber less tight and prone to over stress.
Personally. No way a doctor is having me take 40days off for a stress reaction.
Maybe for major surgery.
But that is a lot of lost time.
Don’t sit on your ass!
Do have any thoughts on focusing on Steady-State running (Maximal Lactate Steady State) to improve speed. Apparently, recent research has showed improving MLSS has the biggest effect on speed, compared to Anaerobic Threshold and VO2 Max.
MLSS is very close to Anaerobic Threshold generally in it's effects. Generally you're going for longer "stamina runs" much like the 20-minute Tempo I cited (although in this case it could be a 30-40-min Progression run at MLSS). Better for 10km-half marathon (more specific) but certainly adds strength for the 5km. I'd start with that earlier in the aerobic base phase, but then focus later on lower Lactate Threshold and hitting more CV and then Vo2max. All these systems are important in highly aerobic events. MLSS keeps people from training too hard and going to fast on their "Tempo/Threshold Runs" which is a common mistake.
I run on average 40k per week and did 16:33 in a 10k race (33:49) in negative split, I think I can go sub 16
I never ran more than 65k in a week, I don't understand why people run so much, like +100k per week just for 5k. That's crazy !
True
Uhhhm sage just explained why running 100k+ works lol
That's very good. When I first broke 16:00 for 5km I was running only about 50-60k/week. But 100km per week isn't crazy for a college or Pro Runner to be doing training for a peak 5km-10km performance. I also ran well over 200km/week in college (before running my 5km-10km-marathon PR all in the same year) but I don't recommend that much for most! There is a trade-off between Speed and Intensity and Aerobic Base/Strength and Injury Risk. But 5km is very much 98% highly aerobic event so the aerobic base is essentail.
@@Vo2maxProductions Thank you for your clear answer concerning your own experience !
I think I'm gonna increase slowly my mileage but I won't be able to run more than 100k per week due to school and the amount of work I've got, but that's good news to learn that I can still hope to get better results without tripling my mileage. If your mental and physical preparation is good I think you can still have good results.
Sage is it okay to do 200m repeat for base building phase. Because I do 25x200m 5k or 50x200m @ 10k-5k
yes, but generally 400m repeats are better and more specific for 5km. If you are going to do over 30 x 200m you might as well be doing 15 x 400m instead. The 400m repeats can be slightly slower pace. The biggest key is how much rest you take between each 200m or 400m repeat. Also do 6 x 100m strides some days and even Fartlek workouts. We used to do 20 x 200m workouts a lot ...but pretty easy (not sprints) and eventually we did more 16-20 x 400m in college.
I like your videos in generally, but this one got me, now I am upset with myself. I run like 10km 3-4times in week, cca 5:30-6 pace, 10km under 50min when I really want, unfortunately can't hold speed under control, but still would like to call myself runner, I don't have problems with that, quite used to that. I am going to rather check video how to improve 1 pace per priod. 15min per 5k(not even sure if you mean miles/or/Km). I have friends that running Ironman, the run under 3 hours and i admire them. What am I "The Flash". I am going to continue with my slow motion run, whatever. ;)
my current PR is 19:51, is this video still helpful at my level?
I’m 15, my average 5k is 22:30, how long do you reckon it will take to get a 15 minute 5k?
what's the best way onto the BHS track?
Can you give me a sketch of the plan as a photo?
Hey Sage, I recently took a 3 week break off running completely after my marathon and I've just gotten back into it starting out with 10 miles a week, but for some reason I have an IT band issue on my right leg, I have never had an IT band issue before. Every time I land on my foot and pull it back, the tendon hurts. I also started having IT band problems at mile 22 in my marathon but I thought it would be gone by 3 weeks of full recovery with no running involved. Do you have any tips on how to fix this injury?
Krypto The exact same thing happened to me! Marathon was grand and then took a couple of weeks off and then it flared up. I went to a physio and basically you IT band connects down near you knee and up around your hip. So if you release the muscles up around your hip that should help with the pain. A physio would know how to do that best.
Is building an aerobic base as important for trying to increase your PR for a mile? I run a 4:54 mile and just started tracking my weekly mileage a few weeks ago and I’ve been doing about 20 miles a week. Should I try and do more than this ?
hey great time! depends on your age, but generally if you increase aerobic base your mile PR will also improve. Don't get hurt increasing mileage (and stay Easy-slow mostly with added miles) but you could probably build up to 25 and eventually over 30 miles per week over a month or two. Stay healthy!
Vo2maxProductions thanks for responding, I’m 18 by the way and just started taking running seriously. I rewatched your video on how to train for a 440 mile and it was really helpful!
Are there 5ks in high school track? The longest event in my state is the 3k
There are in some states; in Georgia there are some 5ks on the track. What state are you in?
rarely. I ran in some "open" (mainly college) meets in high school and a USATF meet for some track 5km as well as road races. Mainly my longest race was a 3k on the track....but of course XC was mostly 5km!
How many years of practice do I need to achieve 15min for 5K sage? For now I'm 18min PB for 5K
Depends on how you respond to training, some people get larger effects from training than others. It's better to think long term. But my guess is 1 to 2 years should be very doable.
Would rather say 8-10 years than 1-2 years
@@NK-ib7qh Lol, no way. That's waaaay too long. I've shaved off 20 sec from my 3 K PR in one season, 3 min is doable for 5 K over 1-2 years
depends on a lot of factors (current training and age and running age). For my example I ran 16:23 as a Freshman but then only progressed to 15:17 as a senior. So it took me 4 years to shave off just over 60 seconds. Then in college I only got down to 14:29 after another 5 years. I knew some guys that ran much slower in hs and they got down to low 14s though. It gets harder to take off minutes/seconds the faster you get!
This video is an older one, but if you see this I'd really love some of your advice.
I'm not naturally fast, and my normal time for 2 miles is about or under 18 minutes. This next school year I'm going to be participating in XC, and judging off of my current times I'm not going to be very successful.
To get to the point, I know I'll never be able to break 20 minutes for a 5k even, so what would you say is a suitable goal to achieve within the next year?
Honestly don’t worry about how fast you are right now, you’ll improve immensely if you just stay consistent. Going into freshman year I was similar to you (ran a 15:27 3k in middle school for fun, so like 16:00 for a 2 mile) and within that year I broke 20, now as a junior I’ve broken 17 and have a 10:07 2 mile. Just running more often helps you improve really fast.
@@benthecool6607 thanks for your reply! I'm already training for next school year, and like you said, running more consistently has definitely helped :)
im following a different approach after reading a book from koop. note that it's for ultras. so it does the opposite of doing the speed work in off season and then the longer runs as racing season approaches. what do you think about this strategy? (I was meant to go into longer runs now but due to the lockdown and postponed races, I've gone back to a 2 month block of speedwork training in apr/may preparing for August/sep/Oct.)
yeah I won't start doing "Longer runs" heading into a peak 5km! I do suggest working on Speed early on in the cycle though. Those 400m repeats and 6x 100m strides and Hill Sprints (and even Fartlek workouts like 2-3-min surges with 1-min float) are very good early on in the base building phase before the Vo2max 1000m intervals/repeats start!
Do you think it is possible for someone who has run 4:55 in the mile but has not broken 20 but was close. Do you think I can break 17 in 5 months
If I have barely ever ran over 30 miles a week only one time
@@douglasburgess997 it depends (how old are you)? Your mile best suggests a much faster 5km than 20-min. It might take more than 30-miles per week in training eventually and you should shoot for sub 18-min first maybe. Stay healthy and good luck!
Vo2maxProductions thank you and I am 16
I want to break my 18:42 time in 5k
Any suggestions?
How long will be the training period for a(30) beginer to 15min 5k runner
no idea but im going to guess several years at least
Anyone here do u reckon with a 4.02 1500m breaking 15 is realistic for me?
Thanks :)
7:00 mile pace is an easy run for a sub 15k runner?!
i’m here to beat a 30 min 5 k
Sage how much is your resting HR ?
Yeah would love to know too... whats yours?
@@cureprime 60
Mines 38-42 generally
I don't really keep track of it...but I've measured it in the high 40s in the morning.
dang 4min/km is just easy pace i say wat?😅
Oh yeah just this random kid GALEN RUPP
yahan 5 km 36 min main ho rha hai
Im 14 and run 13:54 need to hit 13min:)
Contact the guiness book of records because you've beaten the world record for your age by over 50 seconds. Great running!
Cap 😂 🧢
Old-new video.
I’m a freshman in high school sitting at 15:42 I want to break 15 by sophomore year any tips for not burning out?
congrats! thats an amazing time for a freshman. 1. Stay Healthy and be Patient!
Vo2maxProductions thank you and will do
@@aarontherunner2917 You realize thaf if you indeed run that fast for a freshman, then you an an elite runner for your grade.
Sub 15 minutes is my 3k :( 😂
Hi sage do you have an email contact?