Table of Contents:
HOW TO RUN A SUB 17-MIN 5KM! (or a faster 5km in general) Coach Sage Canaday Running & Training Tips
Video taken from the channel: Vo2maxProductions
5K Training Speed Workout
Video taken from the channel: The Run Experience
HOW TO RUN A FASTER 5K: WORKOUTS AND TRAINING TIPS | Sage Running
Video taken from the channel: Vo2maxProductions
5k Training: 3 Strategies for Your Fastest 5k
Video taken from the channel: StrengthRunning
5K Training Plans | Ready to Help
Video taken from the channel: Seth James DeMoor
5k PB Training Plan
Video taken from the channel: This Messy Happy
5K Training Program
Video taken from the channel: Cliff Latham
This easy-to-follow 8-week 5K training program (below) is for advanced level runners. This 5K training schedule is particularly useful to experienced runners who are hoping to run a personal best in the 5K. If this schedule seems too challenging for you, try the intermediate 5K training schedule. 8-Week 5K Training Schedule.
Advanced 5K Plan 8 week training plan with 16–33 miles per week. 5 days of running, 2 days of rest. Aug 17, 2015 This plan is geared for an experienced runner and racer who regularly runs at.Advanced 5K is aimed, first, at runners who want to train fast but short, whose main focus is on short-distance races.
But the program also is useful as a prelude to a more endurance-based program aimed at a full or half marathon. Thus, Advanced 5K is a specialty program, useful for your improvement as a runner. Get Advanced in our app.12 rows · Jun 29, 2011 · Easy Run: 50:00 + strides.
Track Workout: 4 x 1,200m @ 5K pace – 5.Plan Description This 8 week plan is designed for the advanced runner who is training for a 5k race. It is recommended that you have previously completed a 5k distance race or longer, have been running an average of 20-25 miles per week consistently for the last two months, and are.5k Training Plans: Couch-to-5k down to 16 minute training plans. Welcome to the 5k training plan section.
5000 meters, 3.1 miles, or perhaps 16404 feet whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike. 5k serves as a great introductory distance for the beginner racer or people new to running, while also being a good test of.Hill Repeats (HR). For hill repeats, find a slope that’s not too steep and that’s 200 to 400 meters long. Run up the hill at your 5K race pace.
Recover with an easy jog down the hill. 5K Interval Workouts. Run your interval workouts at your 5K race pace, with a two-minute easy-paced recovery in between each interval.You should start and finish your 5K interval workouts with one mile of easy.The 5K is fun and exciting – training for one is no different. This 8-week plan is designed for maximum results and built to adapt to your experience level and needs.
You’re better off doing just three or four focused sessions per week in the muscle training, threshold training and specific endurance categories-and strength training or cross-training on the other days. Masters runners also need to be careful with speed work (training at 5K race pace and faster).A 5K run is a great distance for a beginner.
You can prepare for a 5K run in just two months. If you don’t think a 5K seems possible or you don’t think you have enough time or energy, this 5K schedule may help you. It includes several short sessions during the week of only about 30 minutes each.Check out this plan to level up your running.
Get the 5K Beginner Training Plan in kilometers here. 5K Advanced Training PlanMiles. Move to the front of the pack (and maybe break out some racing flats) with this advanced 5k plan.
5K TRAINING PLAN FOR ADVANCED RUNNERS If you’re a seasoned runner with multiple races, this is the 5K training plan for you. The goal is to help increase speed and hopefully work toward reaching that PR. The schedule starts with a 3-mile run and progresses into speed work and tempo runs.The Advanced 5K Run Program includes long runs up to 70 minutes, speed work, cross-training and strength and rest days. There are three key speed workouts that focus on improving speed, fitness and efficiency in running.
These are the sessions that will improve performance.Six-week beginner 5K training plan A basic 5K schedule that assumes you don’t run at all yet, and is designed to get you round comfortably, probably with a few short walk breaks By Runner’s World.To improve, more advanced runners need to adjust their training and take the next logical step.
Note that “advanced” does not mean fast—it simply means your training is structured and you’ve been running for about three or more years. More: 5 Reasons Your 5K Wasn’t as Fast as You Hoped.
List of related literature:
| |
| from Training for Climbing: The Definitive Guide to Improving Your Performance | |
| |
| from The Art of Running Faster | |
| |
| from Marathon: The Ultimate Training Guide | |
| |
| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
| |
| from Advanced Marathoning | |
| |
| from Advanced Marathoning | |
| |
| from Triathlon Science | |
| |
| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong | |
| |
| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself | |
| |
| from Coaching Track & Field Successfully | |
| |
| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition | |
| |
| from Developing Endurance | |
| |
| from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance | |
| |
| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond | |
| |
| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. | |
| |
| from Relentless Forward Progress: A Guide to Running Ultramarathons | |
| |
| from NSCA’s Guide to Program Design | |
| |
| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
279 comments
This led me to the 6 leg exercises. I’ve been really bad for strength and conditioning. This has jogged my conscience so thank you!�� gonna commit to it
This video popped up on my recommended feed after I ran a 17:01
Hey, I failed my first interval session at only 1km. Any tips for me and which session should I be running the next week? 400?800?
5k
Intermediate runner (low 19’s as a freshman) looking to break 17:50 in my sophomore year of high school
I think some of this advice is wrong. On the whole the video is pretty good, but it usually advised that your long run pace should be the same or slightly slower than your easy runs. More importantly, the advice to run intervals faster than your race pace is not the most efficient way to train. You should run at target race pace and then gradually increase the interval length. If you’ve been training hard for at least 10 weeks and can do 3 x 1 mile repeats at race pace a couple of weeks before your 5k race, then you should be able to hit your target race time. This will not be true at the elite end of the spectrum, but for most of us out there it’s a pretty good rule of thumb.
QD: Still a beginner trying to figure out what is my “normal”, but getting closer. Shooting for sub-50 10k ( 51:32 PB) and 23:30 5K ( 24:14 PB). Over the next 12 months would love to be able to maintain > 8:30 pace for longer distances (13.1 and 26.2).
Awesome news Seth! I can’t wait for your series to begin! I’m an intermediate runner and only really started running in December last year. I’ve been focusing on my 5k and when I first ran, I ran it in 31min. Last week I ran 23:40 and I’m overly stoked with my progress so far. My goal is to try and break 20min, so please share your ideas on how one can break this barrier.
I would like to see ultra distance training. I am a beginner at the ultra distance. This year I would like to train for my first 50k, 50 miler and possibly 100 miler.
5K intermediate, trying to get sub 19 at the moment(20.12 pb). Long term goal sub 3 in marathon (3hr 15min pb)
This is one of the best foundational running videos I’ve ever seen. I’m pretty familiar with training and this was still incredibly valuable! Very interesting to hear about your elite 5k guy never hitting over 12 miles on long runs. I know those elite guys/gals put in big miles, so I’m surprised they cap runs at that distance especially since at their speed they probably don’t take all that long to run 10.
Sage, if you were to walk out the door in your current state, fresh legs etc and run a 5km on flat road (max effort), what do you think your time would be??
My first 5k was a 15:40 timed trial. I actually kicked in several times.
Hello, I ran my first marathon in:04:16:30 but after mile 20 my legs was sore. How can I workout my goal is to do it in 03:50.00.
I’m a short, fat, 50 year old guy that just got into running a year ago. I just did a 5k in 30:50 but I had better times in training. I got frustrated because I started the race at the beginning and people were passing me left and right. Lesson learned. From now on I’ll start at the back so I can be the one passing people.
You have absolutely nailed where I am at right now to a T. I an at a plateau of 850-920 pace right now,and for the last year. Yesterday I stepped it up to 4 mile intervals with 90 second rests. I try and run every other day and did 6 miles 4 days ago. The everyorher day I am currently at 4 miles. Core work on the off days. You have given me that ah-ha moment and think I will put this program to work. I never ran in high school and at 53 my best 5k is 26:42. Doing a 10k in September with a goal before than to break 26 5k. Hopefully doing this will get me going in the right direction. Thank you thank you thank you. Yes I subscribed��♂️��♂️CHEERS!
That time my heart rate got to 206. Sounds painful right. Unless my watch was wrong. Wouldn’t be surprised
Hi Cliff! Are hill sprints repeats to be taken in consideration while training for a 5K?
Really great, clear explanation of how and why for a beginner like myself.
Year after year I keep finding myself coming back to this channel, especially at the start of summer
Ran a time trial last night.
Last year I struggled to run 18:30.
Last night I popped off a 16:57 time trial.
Long way to go for a PR of 15:39.
But I cut the distance in half:)
It’s harder to go fast the older you get.
10kms my time is 39 min how can i decrease to 35 min.pls help me.
Is this training recommended to be done on flat surfaces or elavate land(hilly).
Great video Sage. And you did your homework on mile/km conversion!:-)
I’m a beginner I started running two weeks ago so I would put me in this category and I would therefore prefer a 5k beginner video. Love the fact that you want to start this series just as I am getting started. Can’t wait!
I’m also very interested in injury prevention bc your injury video scared me ��
Hi, have you got any specific tips for kids. I am 10 and trying to improve my 5k time. I have got to just over 25 mins but I need to have things I can do at home. Thanks
Hi everyone I dont know if there is someone who can help me out with a question. On the video he says that tempo trainning is running 6 miles one day of the week for example, but if I am new at running and trying to reach 5k for the first time how am I going to run 6 miles? How much can I run to work on my tempo? Right know I can run 3.5 km and I am trying to get stronger to run 5k
Are 90% of Youtubers just marketing whores now? It’s so sad. Just tell me about running man, i’m not interested in buying shit i don’t need.
waiting for the half marathon plan. sadly it’s not 8 weeks before mine, it’s 7.
and worse I’m injured
Great video! You suggested running 400/800 on tuesday, tempo’s on thursday, long run sunday, and on what day would you make the 4th run? Thanks!
thanks coach! good stuff. always good to get a reminder about tempo runs
I really appreciate that you also mention the speeds in kms as well as miles.
Absolut beginner here…so from couch to 5k �� I’m on week 3 with walking/running intervals. Would love to see the training plans.
I am confused. On the interval do you run all three in one workout (400, 800 & mile) or one week 6×800 and the next week 12x 400, the next week mile 3x? Or is all three the same day?
Really excited for this series. Most excited for the 10K info. Have been running for 3 years and can only say I really know about the half and full marathon distances. Highly recommend Advanced Marathoning by Pfitzinger for when you get to it. Keep it up!
Thanks for the helpful advice! I just started training for 5K race. Impressed that you’re filming while running. What device did you use to record?
Thank you so much for this video! It helped so much!! I had a foot injury just now and when i’m recovered i’m determined to train hard! I’m hungry for being the best in the team!!!SO summer training here I come xx Thank you again so much!!! Keep doing what you do: which is being AWESOME!
i didn’t get the idea of 4*400 mile speed…what is mile speed can u please explain.
I just started running. I’m a 42 year old man that was 370lb and suffered a heart attack. I’m down to 315, but still have far to go. my hope is to reverse the effects I’ve done to myself. I hope to run a full marathon for my birthday. Each day on lunch I do a 5k but it’s more like 100 meters running then 50 meters walking.
What is the ideal pace to sustain a constant speed? By that I mean how many strides per minute.
I want to build myself up to a steady run where I don’t have to pause.
This was good information, at over 275 I can’t do this as described in the video, but the concept makes sense and you’ve inspired me!
It makes no sense to train 1 minute 15 seconds faster than race pace for the interval training. I think he had the right idea for training kinda but the examples he gave were way off. You should have a goal race pace maybe 30 seconds faster than your last 5k. I also don’t know why he alternates the workouts intervals, and mileage of tempo runs. Pattern unknown? From other coaches online they say to run at race pace or goal race pace for interval training and play with (gradually reduce recovery time every week) the recovery time and distance not with the speed of the 400s, 800,s and 1600-miles. 6 800’s or 5 1000’s is the best probably. But the 400’s and 1600s are good too, but you should decrease recovery time NOT speed until you run the 5k faster. Then run the intervals faster AFTER you hit a PR, meaning you ran the 5k race at your goal race pace from training. If you increase speed of intervals you will need more and more recovery time and can’t recover in 1 minute OR the 400’s will be rendered useless as 1 minute recovery 12 times throughout the 12 intervals are not enough to improve your 5k time. However, you might still improve this way but will probably tire your legs out faster because your running way faster than race pace if you run 1:15 faster than your 5k race pace and then closer to 2 minutes faster than 5k race pace, and your mileage will drop, tired legs and take you longer to improve. Your legs are not even familiar with the newer speed, so your just building speed not endurance as much. Similar story with the 800’s and 1600′ mile repeats.
Any recommendations for an online running coach? I’m in the military and am interested in reaching for the next level run-wise
I’m 13 and I just ran my first 5k at 18:00. I am training, hard looking to make this a very important part of my life. This video just helped me learn new important information.
You’re a stand up guy. I just wanted to let you know, I really appreciate your content. Thank you.
hi bro, my name is Ankit Dhankhar and I am from India.
I run 4:45 for mile and aprox 17 or less for 5k can you send me work out on my email.
my email id is ANKITDHANKHAR804@ GMAIL.COM
I’ve run between 17:00 and 17:08 9 times and haven’t broken 17 yet ��
I don’t have the energy to do it no matter how hard I try. I’ll try again
Advacned high schooler—goal is to shave off a minute and run under 16:30 5k for junior, but i have been set back this whole track season due to injury and I’m just coming back
Looking forward to this Seth. I’ve been running for 2 and a 1/2 years now. Really keen to break 20mins for 5k. I’m almost there. 20:21. I believe that the 5k training is going to help in other distances as well. All the way up to the marathon.
Could you do a training talk on how to estimate what pace is achievable to race at based on training times and previous times, without trying to run to fast/ambitiously and burning out? Love the videos
Thank you for you Channel, I enjoy watching it a lot. What weekly mileage would you recommend for a female aiming to run 5 k in 21:20? (And in general are the reccomedations for mileage and types of workouts the same for males and females?)
Oh man, this video is some kind of classic. I’ve been training myself and seem to have landed on a good proportion of this advice just by my own intuition but there are some superb details and structure here. This made me feel so excited. Okay, shoes on lets go! Haha
5k
Seth i need help on how to train for cross country im going to be a sophomore and i’m trying to break 17 so i really need your help!!!��
I’m an intermediate runner and would like to run a sub 40min 10k. You’ve done a great job on the channel. Hope the foot gets better soon.
Looking to break 19mins in 5k and 40mins in 10k this year, would love any advice to achieve this! Currently 19:26 5k and 42:16 10k.
Plz make video content for breathe system, because after 2km running my mouth suddenly opens itself and taking oxygen, and then i can’t only breathe with my nose which i was doing when i have started..!
Explain us sir
Thanks a lot it will help me out if I can keep up the motivation
10K, I’m a beginner moving to intermediate and would like to run sub 50 10K
started running a month ago and did my firs race got 21:09 5k and i was so tired on a flat course. it’ll take me a long time to get sub 17
I am minteridi0t and would love to run 1:30 in half this year
I’m just getting into running,I came across your post on you tube,thanks for the information it really helped
One of the first who properly (according to scientific articles) talks about lactate in 2019. I like it.
how often would you recommend mixing in a race pace 5k workout? more specifically when should I begin to taper off of the higher intensity workouts before a race?
My 5k is 19:31 at the moment, so that should be next summer 18:31 😉
This is great! I added this to my training this year, and did the best I could to stay with it. Dad life kept me from a strict schedule, but still got at least 2 of these in a week. Just finished up a 4 mile race and I killed my goal of 24 minutes! 24:38 old PR…. NEW PR TODAY 23:44 ����
Slightly unrelated to video but I’m curious on how running improvement works when you say “peak”. Does one need to peak then decline slightly? Or can one just always continue on a gradual improvement?
Hi, I absolutely love this video. It explains very clearly why and how to add speed work and tempo runs to your workouts. Great job! There’s a few points I’d like to add, which have probably been left out in order not to make the video 1 hour. But I think they should be mentioned as perhaps many newer runners might watch this video. 1) The importance of warm-up. Don’t go into repeats without having done at least 5 to 10 minutes of slow, easy jogging first, maybe even some leg swings. Repeats on cold legs=injuries. Even the tempo runs should be preceded by slow running. 2) Cool-downs. After repeats it’s very recommendable to do a 5 to 10 minute easy jog too, to slow down the system gradually and flush out some of the lactic acid build up in the muscles. 3) The importance of easy running. Even a fast 5k is about 93% aerobic and only 7% anaerobic. That means training the aerobic system is very important (the “down here” you mention at 14.09). The best way to do this is through running easy paces and the long run. This is especially important for newer runners. Your advice is spot on for experienced runners who want to improve on shorter distances, but who are already doing quite a bit of running (4 to 6 days a week). But for newer or lower mileage runners, who only run 3 days a week, it’s probably too many “hard runs”. I’d recommend they do only 1 hard workout per week (one week interval, next week tempo) plus a long run for at least 3 months. During this time, the 3rd or 4th day should be run at easy pace. They first need to work on increasing their weekly mileage and days-run-per-week, and the safest way is to do more easy runs. Again, not a fault in your explanation, just a comment to any newer runners watching, so they don’t go out training too hard and end up injuring themselves.
Nice video. Still haven’t totally given up on the dream of running sub 17 (with 6 year old PR of 17:00.61). How to manage with fulltime job and family is worth another video:)
Ultra for sure. I’m 14 and want to run my first one in 5 months and I could use all the help that I can get
Good luck mary!!.U got this. And thanks mate for putting this plan out..
I have 7min/km pace please any one tell me how to increase my pace
Thank you. This information has been very helpful. I can plan my runs more efficiently now.
Hi i started running at the beginning of the month i was doing about a mile every other day but at the end of the just above my ankle more towards my the middle of my shin started hurting(like a dull ache) ive stopped running for the last week and the pain still occurs randomly through out the day i dont know weither to just run through it or stay off it for a while any advice would be much appreciated
Your not wrong its gonna hurt lol I’ll give this a bash but looking forward to the half marathon one and thinking of doing my first marathon October time! On day 14 today of red January and what I’ve really noticed so far is how much stronger I feel when running I dont feel like putting effort in but flying, ran my fastest ever 5k Saturday in just under 21 mins.
3rd week in January and picked up a viral infection. Why do people go into the office when ill �� �� �� ��
Could barely get out of bed this morning let alone run
Why are many elite college students running longer long runs than 10 miles? (For example: Zach levet and Ryan Trahan)
Recently found this channel and love it! Keep up the good work!!
this helped so much. previously I had did no interval training. only volume and when I got to race day I suffered tremendously. going to build a strong strength foundation this go around
Intermediate Half (specifically for older runners). Cheers Coach!
What is a good summer training program to break 17 in the 5k because my fastest 5k is a 17:28 and I really want to break that
First time doing 3 miles i finished it in 25 minutes. Is that bad??
any advice on how to use the indoor rower in my training for a 5k?
8 mile tempo run? 8 mile is more like a long run, I would say tempo run is something around 5-7k distance.
I’m curious about your thoughts about doing a fast(well goal of 23 min for me anyway) 5k with only 4 weeks of training following a 15k? Any suggestions?
I just turned 14 and can run a 18:33 5k and it’s the beginning of the season. Will u plz reply with a good weekly workout and I am at 35 to 40 miles a week
Hi, you have not made any videos about the beep (or bleep) test. It is a shuttle run for 20m timed with beeps, faster on each level aimed to measure one’s fitness level. Could you tell me is their any specific training to get ready for that test? Thanks
Great talk. I like how your “easy pace” of 4:23min/km is my redlining pace!:)
Is anyone cracking 17 over 40? I’m struggling to break 25 and 17 seems ludicrous at this point.
this is what chi running teaches too.. do you think it can be counterproductive to start with intervals to early(first 6 weeks) if one has not been running for a couple of years..?
Great video! Just got 17’48’’ in my last 5k! Would love get under 17 but it will take time….. and dedication!
Want to break 24 with a year of running behind. Nearly 40 but can feel the benefit of long runs and hopefully get sub 24 this year when not injured.
Definitely focus on 5k. I’m in HighSchool and I’m trying to run 17:30 or below this fall
5k specificly in cross-country, advanced
Very good idea, thank you!!!
Thanks for your tips. Broke the 20 mins mark after 2 years of running. Doing more mileage this year. Let’s go!
this helped so much. previously I had did no interval training. only volume and when I got to race day I suffered tremendously. going to build a strong strength foundation this go around
Half Marathon. Beginner. I started running 3 yrs ago at 23 stone (322 pounds) I got to 14 stones (196 pounds) within 6 months and could run a half by the end of that 6 months in 1hr 55m but since then I’ve lost no weight and gained no speed, starting now to lose heart in it all. I’d love to get to a 1hr 40 half even. At 47 yrs old and running 50 to 70km (30 to 45 miles) per week currently.
Advanced 5k. 1st 5k track race was 16:27, similar to your time (30/40 m/week)! I just ran a tempo / uptempo 5k TT training run in 16:29 and was shocked as it didn’t feel too hard probably due to the recent increase in the mileage last couple of months (¬60 m/week). Want to break the elusive 16 to get a 15:XX soon! That’s the dream.:D
I was wondering if you could talk about tips for a 2-mile race. I don’t run them anymore but I used to, and I wanted to see if there was anything that I could have done to make my 2-mile run faster. ( 11:59)
I love this idea!!! I’m currently a high schooler trying to get under 17mins for xc next year(5k)
I’m trying to run sup 19 and I am running since 8/2018
My time is 19:34 5k
And 41:08 in the 10k
Good training talk. Oddly enough you seemed a little more composed and comfortable giving 5k training advice rather than marathon or ultra advice haha
Intermediate looking for medium distance trail help 35km / 2500m+ type!
how tall are you seth? i’m 5”3 and i feel like i’m at such a disadvantage because i have short legs small strides
also i would like you to help viewers with intermediate 5k training. i’ve been running for a little over 7 months and my 5k is 18:13 on a pretty flat course. i want to break 17 or get close by the end of the fall XC season (ik it’s a lot).
Ooooh i heard that for speed workoutz, u gotta hit a certain speed per 400m, then for resting you gotta slow down, but NOT slow down to a walk. That sounds real hard lol interval training is hard as hell..but in the rest times, can i jus walk or even just wait around until 30 seconds pass and then run the 400m again?
Wow! those workouts are almost similar to the ones I had in high school. They do work!!! I ran 15:36 once I implemented some more mileage too.
10 mile long run as a limit is the stupidest thing I’ve ever heard. I agree for most people who aren’t taking running as serious its fine but I garrentee you won’t find a world class 5k running that isn’t averaging near or over 100 miles a week
full marathon, beginner ( i’ve run a couple half for fun), my only goal is to finish a full marathon under 4 hours!
I would say I’m closer to advanced, I recently have ran 16:30 in the 5k and I ran 9:54 in the 2 mile. I’m a graduating senior in HS preparing to run in college next year. I would love to gain some insight on how to build a strong base for college XC (8k distance)
I see myself as an advanced runner but not by any means elite, I want to break 15 minutes for the 5k this fall my Pr is 15:50 from last year.
my current best is 24min50sec let’s see how much i can improve in next 2months that will be by 25august.
Hey Sage (and anyone else maybe reading this), approximately how long should we follow this program until we try testing for a PR? More specifically, about how long is the training from the point right after one builds up his/her easy mileage until the PR day (or race day)? Thank you so much! And I love all of your videos!!! Keep it up buddy! -Andy
Started with parkrun in my local park with 29ish mins, just broke 25 mins 2 weeks ago. Looks to break my 7 years old record which is 22:58 next year
Sage any thoughts on the wearable lactic acid monitors to dial in training paces? i.e. BSX Insight? Thanks for all the videos big fan!!
You are awesome! I teach (literature) middle school in California and you inspire me to keep moving! I’m running a 10k in February! Thank you for your positive, fun attitude! ☀️☮️
This marathon training “Zοrοtοn Axy” (Google it) got me through my first marathon with out injury and I met my sub 4hr goal. The book provides plenty of good info about training courses, diet, strategy, etc. however the very useful page in the whole book is the training schedule which tells you how far to run on what day..
I run 17:30 5k, but I only do intervals, pretty much never do long run. I guess I might improve drastically if I start to do that!
Ironically, I can do intervals of 5x 3:15 with 2 minute intervals, but can’t break 17:30 in an actual race.
I have years of intermediate experience:-). And yes, walking is the start of it all. Patience. First year first goal is race 5K, and work up to “effortless” 5K with long runs up to 10K. 10K race is for year 2 with long runs up to half marathon. Had too many “wanna run a marathon” friends aiming for the marathon in first two years, ending up injured after 6 months and… never running a marathon:-(
I have 59 years my best time in 5k is 17:48. Need help to be better but, my age is a problem to get better????
Recently found your channel and loving your daily vlogs. I’m a 5K Parkrunner. I went through a Couch to 5K program and I want to improve my time and also take on 10K. I’m looking forward to the coaching vlogs. Love your energy ��
Man, I so need to get out of Florida. All my runs are an hour or more and all I see is flat flat flat. Can’t wait to run in the mountains. Love your videos brother. You’re a beast.
great video but i think two easy days between workouts is better than only one day. What matters is two speed workout per week. Unless you are a pro runner like your athlete you are coaching Bob
I need to be able to run like that but also be able to trap bar deadlift 400 lbs. Any tips and ideas on how to balance this kind of running with strength training but not getting too heavy? I also need to swim 1500m for time, about 32 minutes at the slowest…
Sage, are you advising on active or static rest between your intervals?
QOTD: I feel like I’m in the more Elite range or on borderline of it because I ran a 16:03 5k and fell pretty solid about it
Hi sage, been watching your videos for sometime just for inputs on how to get faster. In about a 8 days i have a school run which is 1500m and really wanna get to that 4:50 mark. As of now I’ve been doing some sprinting workouts where i run 850m × 5 sets(which is a total of 4.3km or so.) Averaging at 4 min and I’ve been doing treadmill workouts which includes 1.2km in 5:20 mins × 5 sets(which is 5.5 km or so) So I wanted to know if I should continue this or should I include long runs like going everyday for 7k or 8k. Any input would be helpful. Thanks:)
Starting to run never run before, couch to 5k, then 10 K, etc. age 58 motivation is high
I enjoy your videos! Specially that you give conversions to kilometers! Hi from Guatemala!
As I am new to running. I am very excited to see your couch to 5k plan.
This idea sounds amazing to me. Hoping to at least run a 16:30 this year. Would be amazing help
boss thank you very much.. i am doing the 400 intervals but only i can do 2minutes lols. im very slow yet. nevermind i follow your interval training.
Such an awesome idea and can’t wait for that series! I’d like to see anything for cutting down half times and training for a first full marathon( both road) QOTD: I’d consider myself intermediate, I’ve run XC and track in high school and college but after that I’ve been running on and off. It wasn’t until these past 3 years that I started doing 5ks and so far 2 half’s with a third coming this November. I’m also proud to say I ran my first trail 5k this past Sunday ������
Your channel is a great resource for any amateur runner. I appreciate you sharing all of your running knowledge. This has been really helpful for me.
I’m a beginner runner transitioning to an intermediate runner, my current goal is to run a 5K under 20 minutes and a 10K under 45 minutes.
I am in High School and just finished my Season. But I also must start training for next season. This will help lots because right now my 5k time is 24:xx. This will help tremendously.
Too much fluff. Get to the point sooner would be nice. Otherwise, good advise! Thanks!
Sagesssssagecananaaaaadaysssssssageeeeeeeecananananananaandaaaaayyyssssssaaaagegegegcananaday
I am a highschool cross country runner and am really interested in this. I’m a freshman and in my first season I ran a PR of 17:45. I really would like to break 17 minutes this next season and I feel like this program could really help me. Thank you!
Thanks for the metrics conversions, very usefull, nice videos Sage
beginner runner, ran my first 1/2 marathon last month in 2h 11 and my goal is under 2h. Next year i want to do a full marathon
5k and I’m a highschool runner with 3 years of cross country experience
5k and sorta advanced, freshman in hs hoping to run in college
Alright here goes! My first step into the endurance world:O Doing this mostly as a form of crosstraining, but i’m excited to take this seriouslyto see how real runners train:D
5k! I want to be advanced. I’m currently a 16:55 guy. I’m graduating high school and want to go fast on the roads. Planning on continuing to train like a competitor despite not running for my college team
I want to crack the 20 minute 5k. I have had 4:16 kilometre this week and my 5k Pb is 25:53
Any tips for a young high school runner that is struggling to break 1830 threshold?
I’m really not convinced, that a 5 min kilometer is slow. I still believe you should go slower for basebuilding. Not that I know nearly as much about it. Great channel, btw.
Thank you, with your help, I finally broke the 18 minutes barrier (passed from 18:55 to 17:49)
I have districts and I’m trying to sub 17 to go to states. This week I hit a lot of these times you r stating. God I hope I go to states
I would consider myself an intermediate runner who runs distance between 5k and 15k for leisure.
I just got back into running a month ago and ran a 5k in 22:44 today. Will definitely try to implement your advice and see where this leads. Thanks!
I just ran a 25k two weeks ago on 6 weeks of training (20-30 miles per week). I literally wasn’t doing any running before that. I did decent in the trail run and took second. I then had a light week (about 12 miles) followed by a 5k where I ran an 18:44 only 6 days after my 25k. All of this to say, I have followed your videos for several years and I have just come to realize the importance of base mileage. My goal is to get up to that 60-80 miles per week range and really see what I’m capable of. I really want to get up to those ultra distances as well, hopefully a 50k by the end of January. As a former sprinter, its all new territory for me, but your videos are such a huge help!
been running my tempos at 5:45 pace for 3 miles and 6x1k repeats at 2:59 pace and my best 5k is 32:13 but i’m hoping to break 13 when i finish walking my cat
I’m pretty sure I wouldn’t be able to run 5k under 17 even on a stroller.
I’m not even sure how I ended up getting here. Lol
Nice; I’m currently at 70 kilometers per week (45 miles for my non-metric friends;)). Happy, that there is still room for improvement.
Peace be to you! I’ve gotta try THIS! I don’t know if I can accomplish it at 50 years old. However, I can give it a try. A sub 22 would be AMAZING for me!�� I would like to have a faster marathon time also.
Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don’t take days off. I play football on Sat morning and that’s my “day off”. guess 1k interval training might be more effective? I also do hill runs.
You don’t have to talk about 1500m. A mile is almost exactly 1600m and that’s four laps of the track. We get it.
Been running since August last year. Not looking for speed record, just want to increase my endurance. My longest in single run is 23K. I’ve ran twice HM road race. I’m going to run a 40K trail race with 2000 meters elevation. Any advice on how to increase endurance. Btw, I’m 52 yo. Thanks.
I’m just going to pretend this is about running 5k with a Peanut Butter jar in hand.
Meeting my sub 4hr goal and achieving my first marathon with out injury were possible due to this marathon training “Zοrοtοn Axy” (Google it). The book gives plenty of good info about training, diet plan, strategy, and so forth. however the very useful page in the whole book is the training schedule which tells you how far to run on what day..
I improved my 5k time on day 182 of my running streak, a week after I improved mij half marathon top time with 6 minutes. The day before I did a 24km long run. Just for a little background. During training I never can push myself enough to go for any records and this was only my 3rd 5k I’ve entered.
Sage, can you make a video about the process and how you went pro?
Am I the only person to think that this is NOT a 5K speed session but DEFINITELY a MILE speed session?
Hey Seth, im 17 and I’ve been running for 1 year now, I did the World Cross country championship in Paris and I’m aiming for a 5k and 10k PR( now 17.30 in the 5k and 37 in the 10k) I feel like ur training plan could really help me ����
used this during a deployment, stuck to this for around 4 months and went from a 24min 5K to a 20:45 5K (with a cold). It’s super difficult to stick with the intervals, put the payoff is huge!!! I was 29 years old and could run a 6min mile with no formal running training/schooling. Just lots of hard work!
QD: 5k advanced, I would really want to break 17 minuets in the 5k my freshman year of high school
I used to run 3miles in 21 mins. As I’ve gotten older now I’m at 28 mins. Im still running but getting slower and slower. I’m running 24-30 miles a week but I’m just getting slower
5k! 16:36 freshman year, injured all sophomore season, hungry for a sub 16 this upcoming season. I’m excited for this new series!
So I’d say 5k and 10k would be great, Marathon definitely as I’ve just ran my first ever and want to improve my time but would love to get my 5k down to 20 minutes from (25/26) and get my 10k down from (53/54) to in the 40s somewhere. BTW brilliant idea
I ran a 17:10 with no training and 10
Hours of tennis a week, I’m 16 and my PE TEACHER was astounded
Great video. Presently at 80km/week, 5Ks in the spring and a marathon in the fall. I’m a wee bit slower than 17 min, and I don’t have a coach, so I am trying to figure this all out by myself. I am fascinated by the concept of “peaking” which you mention briefly in this video. Have you made/plan to make any videos about peaking? I would especially be curious to find out how many “seasons” you would generally go through in one year and if you would peak only once in a season. That and whether you include base training and/or rest weeks between seasons.
What is a good summer training program to break 17 in the 5k because my fastest 5k is a 17:28 and I really want to break that
After reading Daniel’s Running Formula I’m a little confused on the proper progression of intensity. In the book he states early on to go from a mileage building type phase to phase 2 which is repetition then intervals then tempo but many of his plans bring tempo in earlier. Also you’re saying to bring tempo in earlier. Can you clarify if tempo or reps should come after base?
Really good video, i have just been running 5 km hard as i can every time i run, not seeing much improvement, going to give your advice a try, will let you know if i have improved in a couple of months in a comment below. Thanks.
I’ve been running for 8 months now and ran a 5k in 24 minutes about 3 weeks ago. That was a pace of 4:48 min/km. I find living in the 4 minute range very hard at this moment. I’m 6′ 1″ and weigh 192lbs. So, I probably need to shed a lot of dead weight before I can even do 5k in 20min, let alone 5k in 17min.
what kind of glasses are you wearing Sage? I’d like to get a pair. thanks for your GR8 videos I found you when my sons started XC way back in HS; one is now done and working in his field of study and I’m still running who-hoo! @r_meH2o
I like to get some 10-12 x 45 second hill sprints in (jog back down for rest). Is alternating them with the long run one week and hill sprints the next a good idea?
What do you think of fartlek running for having it all, both speed and endurance? Jog for the first 5 minutes to warm up, then sprint at top speed for 15 seconds or 100 meters, jog for 5 minutes to recover and repeat 5 more times, for a total of 40 minutes.
Yes, professional athlete, but the problem is that what you consider to be “easy running” is most people’s sprinting.
Hey Sage, what pace would be considered easy vs. hard? Still dont know the pace range. Maybe a training talk?
I have 45-50 min commute by bicycle each way, 5 days a week… does that count as base building? What HR zone should I target for those commutes on the bike and should I do other long runs on top of that?
I really need to put this advice into practice. But more important, all the best to Mary! You have got this Mary!
Sage do you have a different entry other than:” hi there coach Sage Canaday Vo2Max. Other training talk.” You can also start with questions or jokes, you know…
12x 400m w/ 1 min rest LOL
Also to do 7:45 min/mile when your 5k is 9 min/mile is Ludacris. I would say it would be closer to 8:30, I doubt someone can hit 7:45 if they are running 9:00 / mile 5k
I would break those Tempo runs as a Fartlek or segment runs. 6 miles tempo is way too much. I would do 3 x 2 mile tempos 2 min recovery. Or 4 min on, 1 min off type style.
Also incorporate hill workouts.
Hey Sage, I was wondering what your “Easy pace” was back when you were focused on running marathons.
what is the max millage you would recommend for a high school student while in the xc/track season?
Dude your edits are on point on every videos. Love from india����. Can you give me any tips to get a 6 minute mile. I am preparing for military selection right now. Any advice would be much appreciated. Thanks mate!
Great video! With a job and family and all, it’s really hard for me to find time to run over 40k per week. Can you compensate lower mileage with higher intensity? Only tempo runs instead of easy runs?
when you say rest… do you mean a slow jog or completely stop running between intervals?
Hi Seth hope the cross training is going all good, there’s a fine line between doing to much exercise on the injured leg & or not enough work on the leg, I’d be interested in 5k & 10k have done a 19 min 5k & a 40min 10km would like to improve on those times,
Thanks for the tips! How much training should I do the week before a competition? I assume I should train less before a race, but if that’s right, how much less? Thanks!!
Ultra. In ultra im a beginner. At normal distances I would say I’m a intermediate
You’re right. In addition, the better your result by 1500 meters or 1 mile, the more chances to show a good result in the race at 5000M.
I’m 5’8″, 75kgs(a lil overweight). my best 5k is 23:30m. I can’t lose weight, even though I run at least 5k per day. any tips? I wanna lose weight and run 5k in 15m.
I love these videos even though I don’t know why I watch them I struggle to break 27:00 for 5k. I mean ‘tempo run at 3:43/km pace for 20 minutes’ is just LOL. Maybe someday.
Estaría bueno si podrías hacer los subtítulos en español miro todos tus vídeos saludos desde Argentina ����
I just ran my first 5k at the end of February. 25:25 was my time, it was pretty tough. I’ve been training since and just a couple days ago ran 20:02
Sage your camera sensor may need cleaning / dusting or may be damaged. hot pixel almost dead center
when your doing a long run should it be at a pace where you can talk or faster? also should there be days when you work on core (sit-ups, planks, etc)?
I’m a 16 year old, whose PR’s are
12.97 sec 100 m
26.98 sec 200 m
1:00 min 400 m
2:20 min 800 m
5:00 min 1500 m
11:50 min 3000 m
20:00 min 5000 m
48:19 min 10000 m
1:50:47 min 20000 m
Will I ever run sub 12 min 5k? Any advice on sub 12 min 5k training?
5k, intermediate?, would love some solid training for sophomore season
Only thing I’m unclear on is how fast the 800/1600m intervals are supposed to be
How to run a sub 18 minutes 5k run:
1) be skinny as fuck or athetic
2) have a good stamina
You’re welcome
Honestly there is no other way around for a fat guy to run a sub20 5k
5km I’m trying to go sub 18mins as my Pb is 18.09 I’m living in AUS
5k and 10k.
I have only 1 running goal this year, that is to break 50 mins 10k..
Why de heck is he running while recording he video? What’s the point of that? It’s distracting and really isn’t beneficial towards the video quality whatsoever. Or is he simply attempting to impress us by running to prove that he possesses impressive endurance. Seriously
Hi I have to run 4k after 20days and my current timing is 18:30
Can you please advise me what type of run I should do..to improve my timing
Please,����
What should the 2 minute rest on these consist of, walk/jog?
today i did my first test on 5km, never tried before that distance. 17:19min:D
Hey Seth I’d love to see a 5k/10k training plan. Currently racing 21:29 & 45:15. Would love to get sub 20/sub 42. Keep up the good work!!!
I’ve to see I’m not the only one who watches other people train run play etc lol to stay motivated during a work out helps me train alone
Please talk 20% slower. 3:22/k runner/listener here, thanks.
Seth I would say I am beginner working towards intermediate I would to hear your training plans on 5 and 10k
Where can I find the playlist you are talking about in this video?
How you doing bro. I’m from Brazil and run 6km 4 days per week. I never didn’t 17min in 5k. I need training harder with workouts 400 or 200 repeats. Thanks coach sage. It can help me to run efficiently
How do you guys calculate distances? I found myself having to roughly estimate
For those of us who are older and need to minimize the amount of actual running training we do, how many running sessions can be replaced with cycling, elliptical or rowing machine cardio sessions and maintain effective training for 5Km races?
Sage, what if you only have 1 month and a half of training, and your starting right under 25 mind, going for sub 22?
Seth are you still going to do this??? If you see this good luck in your training for Houston.
Good stuff, will try this sometime along the way, my 1st 5k is 3 days away, prolly will apply this technique for my next 5k
Seeing the perspectives of other entrepreneurs always sparks an inner fire in me, keep on hustling! ��
5k and I would consider myself intermediate or advanced with a 17:46 pr
My son is 14 he has been running from the age of 7. His first half was 11 or 12 I forget, but his first half win was at 14 yrs old. Here is the thing he has some trouble running 5ks and cross country for his school. I am happy I listened to your video and having him listen to it. Hopefully what you are talking about will help him run the little races lol. MY sons best 5k is 17 minutes and this is the same for cross country
Just watched this. Hoping to improve my 28:13k by the end of next month. Thanks for the information.
half pr 1:44 intermediate i guess, been running for about 8yrs, I’m 45
Might need to get that 5k plan, definitely want to work on the speed after this batch of marathon training I’m currently on ��
I love this idea Seth! I would say I am a beginner runner currently running a 24:47 5km. But would like to get a 21:00 5km if that’s not too ambitious hahaha. Keep up the awesome videos!!
thanks for this sage. sub 17 is my next 5k goal, good to know the kinds of workouts i need to do. but im glad that you mentioned first of all about the mileage, because im way off on that front (averaging 30-40k), so i dont really know yet what my potential is like until ive built that up.
5k! I came from track and now run longer distance. I am an intermediate runner and want to sub 18
Can I use this for 10 kms sub 35 min.my 10 kms pb is 37 min.my 21 kms pb is 1:23 hrs.my 5 kms pb is 17:12 min.my weekly mielige is around 150 kms.hill repeat 100 times 100 mts and intervals 20 x 400 mts under 1:09 1.16 min.long run sun I run around 50 kms 6 hrs.tempo run 2x 15 min at each repeat 400 mts = 1:16to 1:25 min.this my plan I am not improve my 10 kms,5kms,21 kms time.there is no rest for me. Evening I run easy 30 min 6 kms.sunday evening holiday.hard session will be alternative.one day Hard another days easy.pls help me sir.
I’m a sophomore and I ran a 17:02 a couple weeks ago and I’ve been in the 17:10s since it’s kind of annoying
5k training would be so awesome! I’d consider myself intermediate, I’ve been running for 3 years in highschool and I dropped from a 23:00 3 mile my freshman year to under 18 minutes my junior year. I want to take training very seriously this year because I want to run a 16:30 3 mile.
I would like to take my 5k from 23 mins to 20 mins and 10K to 45 mins from 55 mins
What about the 4th week, Is it a recovery week? And add rest/cross training or 3 easy runs then start again over the next week.
I hope it’s 5k because I want to go sub 15 in the 3 mile so similar distance
Question for anyone.
What if im just now getting into running way out of shape and I can only do 2miles at a slow running pace. Ive just started up running last week.
I will for sure incorporate the 400, 800s once a week and then just run my 1.5-2mile standard run every day besides Sunday. As I dont feel any kind of pain just exhaustion I’m 24 and 120lbs. Does anyone think there is anything I should do differently? I sure cant even run 3miles even at a slow slow pace. After my run I walk for about 8-10miles.
Thanks
Truth and Freedom!
Peace and Love!
sir may u provide me foods to eat before running 10km for 1hr time?
You can also take part in adjacent distances of 3 and 10 km or 2 and 6 miles
5k will do. I have been chasing my dream of sub40-10k over the last whole year,
currently PB as 41mins. 5k of sub-20 (currently as 20:30)as a mid-term target will be suitable.
Thanks in advance, Coach Seth: )
Every time I do 100m repeats my next run is easier. Definitely good to include 100m and 400m repeats. Take it easy, 4 reps is plenty to start and build from there.
My PR is 17:27 (with Jello legs at the end) I ran 5*1000m today at 3:18, 3:21, 3:21, 3:20, 3:16 do you think I can break 17 at Nike regionals in 2 weeks it’s my goal
Hi Sage. Long time viewer here. I have recently moved to China and there seem to be races every week or two which I can never resist entering. I figure I have to forget about training specifically/preparing/resting for each one and just go with it, enjoy them and use the races as my VO2 max workout each week. All great. But do you think this is a good long term strategy to up my game? As it stands I feel faster than ever.
I’m a freshman looking to run 18:30 my sophmore year in the 5k. Intermediate
This gotta go into watch later, so I can watch it again when I get to that speed
I love this training plan. What I don’t understand is if I‘m just trying to run 5ks why I am supposed to run 6,7, and 8 miles which is more than double the distance.
I’m an intermediate running trying to break 42 mins for 10k. Should I just double your 5k plan for the high school runners?
And you have to be skinny at-least 150 lbs for a 5 10 male to run that..
Got the 5k/10k training plan. Increased my mileage accordingly. (Up to 65-75km a wk) Kept the easy days really easy. Managed to get a PB 5k 19:50! Didnt manage to break the 20mins mark even when im doing 55-65k/wk with more interval works 10years back. Very happy with this.
Absolutely amazing video very informative for a new runner like me who studies GCSE pe and fitness at school and at home just out of interest. I’m going to use this video to create myself a six week training program (extendable) just like in pe thanks very much.
Love your attitude, goofiness and enthusiasm! As the ripe age of 43 last year I got into running (absolutely HATED it) but over time grew to love it. I’d consider myself beginner to intermediate. I ran my first official race back in May a 3.5 miler and shocked myself with a 26.19 time ( 7:31 mile) 22nd overall and 2nd in age division. Ran my first official 10k last week with a 47:37 time. Sub 50! Yay! 14th overall and 2nd in age division again. So anything to do with 5k and 10k works! Oh and pretty please I need a new pair of shoes!! Badly!
This is a great calculator for those who want to estimate their training paces. https://lukehumphreyrunning.com/hmmcalculator/race_equivalency_calculator.php
hey mate..can we substitute the interval sessions with hill runs?.so it would mean 2 hill runs per week..would that benefit me?
after i done 5k plan, can i do this one? or i have to done also 10k before that
Hey Seth.
Old guy. Started walking treadmill this winter to loose some weight and help with extreme disc loose in my neck. Started adding a little running a few months ago. Last week I bought my first “real” running shoe. I’m trying to get to sub 30 min 5k with an eye on sub 60 min 10k by fall. I’m 58 and I’m going to do this. Thanks for your vlogs.
Averaging a 7:30 pace is tough for me on a 6+ mile run. I’m only a 20:55 21:22 runner right now. 35 years old; 3 years of running; 2 if you don’t include all the hard work and complete lifestyle change to go from 190 to 150 lbs.
Definitely 5k stuff, I’m a high school runner going into junior year, I ran 17:19 as a freshman but was injured for sophomore xc season
I really want to do this. I just hope there will be a cross country season this fall
Great info! I really appreciate the effort to convert from miles to kms.
Coach, I just won my latest 5k with a 18:50. I wasn’t trying to PR, I wanted the Win. Im planning another 5k race in one month. How much time can I shave off within that timeframe?
my fastest record is 45 mins for 5k…may follow your method..thank you..
To run the speeds that are recommended throughout this video, what level/speed do you have to be at, to do this? Those speeds, for me at this stage, are faster than I can sprint lol:(
Great breakdown for the 3 parts to to 5k training coach. I am starting my 1st year as a HS Cross Country. do you have any training plans written up that I could read and look to in planning my program for my athletes.
your vlogs are making my workouts on the Elliptical trainer much more fun����
Hi coach, thanks for the helpful video. I ran high school cross country and track over fifty years ago My times got slower afterwards because of a progressively debilitating spinal disease until I quit. But here is an outline of how we trained for the two mile: During the summer we would run some track meets but mostly what was called over distance run, at any speed or distance of our choice as we were on our own mostly, but usually anywhere from five to twelve miles around half to three-quarters of full effort. One of my teammates liked to run a long slow run of about twenty miles on Sunday (this was when he was 17). There were plenty of road races around but I rarely ran them. When cross country season began we basically had three workouts: over distance, speedily and intervals. The first interval workout I ran as a high school freshman was 16 x 400 meters. We were supposed to fun the 400 meters air a speed of one or two seconds faster than race pace. I think we had a few minutes rather than just one minute of rest in between. The idea was in part to accustom us to our race pace. The sped play workouts were a co9mbinatiion of intervals and over distance, we would be running constantly but would sprint o=for maybe 100 or 200 meters through the workout. The basic principle was to build up our aerobic foundation during offseason and then to quicken our development during the season through the interval workouts. During the season we would run interval workouts two or three days a week.
Useful tips here Cliff. Thank you. Can I please request you to answer a question of mine?
I recently started running. I first felt pain in the inner part of my left knee. After scan they found out I had a stress fracture (bone edema they said). I took a month’s rest and got back to running again. Now I don’t feel much pain on my left knee, but the same spot in my right knee hurts. Why does this keep occurring to me? Am I doing something wrong? What should I do to complete a 5K or a 10K run without any pain? Thank you in advance.
What about hills? Should this wait till after building mileage or during??
Watching this 6 years later but are you still okay with being contacted? I tried to find your contact information on the website but was unsuccessful.
Beginner for sure back in the day used to run 3 to five miles after training in the gym I used to be.more of a gym rat than a runner so fast forward ten fifteen years and I’m a couch potatoe with three boys and a laundry list of things to do in a day I cludi g homeschool so idk if I’d ever be a real runner or competitive runner. I think I’d like to run though I’ve had knee surgery and a recovering addict so I’ve had a crazy life but not for a second do I think I’m not blessed I’ve got an amazing family wonderful wife and most important a saved God fearing man. And I’d like to take better care of my body so I can see my grandchildren one day and watching channels like yours keeps me motivated for sure. Sorry that was a lot lol but honest man you are in a position to do some real good and glad for real to see you realizing your potential even if for the time being it be as an example. So keep going keep striving and never quit God bless great video
10k! intermediate runner who’s looking to crack 20 min. 5k and 42 min. 10k.
Great video. I recently ran my first sub 19 5K a few weeks ago, but due to a bad leg over the last 10 months or so my mileage has been limited to around 15K each week. Do you have any advice for how to get my 5K time down further, despite not being able to clock in big milage and many long runs?
I’m a fat dude and just ran 28:51 5KM, which isn’t much to you actual runners but chubby wants to participate in a 5KM race and do a sub 17minute run, it’s in October so I’ve a good few months to train for it. Hopefully I can achieve this goal.
So for a 17:30 what pace and how long should my long runs be? I ran 17:52 last year but this season I’ve only gotten 18:52. I run 25-35 mpw. 400pr 52 800pr 2:05 1600pr 4:54 2 mile pr 11:17
Hey there! I am an 11th grade XC runner with a 5:58 mile PR. I really like how you get down to the science of the benefits of this particular program because it makes me trust you more. I’m gonna follow your advice and do some strength training over the summer as well to see if i can get 5:00 or less, not just so i can be one of the best on my team the next season (my Senior season), but also so i will be worthy of a Division 2 school in the future (maybe UC San Diego). REALLY like your advice and I hope it works out. Wish me luck guys!
Sage, any tips on running with good form at conversational pace? I find the slower I go the worse my form is. I can only maintain good form if the pace is quicker.
Great to see the aqua jogging belt put to use. That was last used during Navy dive school training 15 yrs ago-some good memories there. Yes, belt allows focus on “running” in the water and not treading water without a belt. Enjoy.
5k. Beginner, And a 10K as well. But. A very beginner at 58. Please help
Hey Sage, what’s a good volume for miles per week if your trying to run in the 18mins 5k? I’m 18, 5’9, 150 lbs, running in 21:30 5k PR. I run about 15 Miles per week but Ive heard you gotta run alot more miles per week than that to improve. Just a question
me boy of 17..current normal 5k time is 25min..will update you after 8weeks
I like this format better for your training talk, Sage. Either while you’re doing easy runs or maybe indoor activity if the weather is not good for shooting outside. Keep up the good work!