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After four weeks, you’ll be able to run two miles without walking breaks. To start this training program, you should have either completed the 4 Weeks to 1 Mile program or be able to comfortably run a 1/2 mile. This training program is not designed for someone who is totally new to running.
5K run: 7-week training schedule for beginners. Week 1. On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. Monday. Run/walk 30 minutes.
Tuesday. Walk 30 minutes Week 2. On run/walk days, walkers walk only. Runners run for 15 seconds/walk for 45 seconds. Monday.
The training plan that follows is designed to get you to the point where you can run 30 minutes (about 2 miles) at a slow, relaxed pace. It’s a simple, progressive program that begins with more.The smartest, most effective way to conquer that first mile: Gradually build up stamina and strength by alternating walking with running. The training program that follows outlines a way to do this that should have you running a mile nonstop after four weeks.
Consisting of a 3.1 miles, a 5K can be run by anyone – even a beginner. It takes about two months to prepare. And with this guide, you’ll be pounding the pavement in no time. How to start training for a 5K Step 1 – Where to begin. The best way to get started is to find a local race that’s a few months away and commit to it.
Stew Smith’s 1.5 -2 Mile Timed Run Training Program Psoas Stretch – Hips / Back – Change one leg of the Hurdler stretch above by bending the straightened leg 90 degrees behind you. Lean forward on the bent knee taking your chest down to your thigh / knee as shown. Hold for 15 seconds and repeat.
To begin, you’ll want to establish a baseline by running two miles (or eight laps) around the track. This will give you a starting point. “If you can’t find a track, a measured course with mile.Shoot for at least an 8 minute mile and go for 12 minute 1.5 mile goal pace during your training).
That means running your quarter miles at 2 minutes. Keep your maximum allowable time of 2:30.The running test is in fact a 2 mile run meant to test your leg muscles endurance and your cardio respiratory fitness. The basic rules are pretty simple: The faster you run, the better you score.How to do it: Break the run into intervals.
Run for 6 minutes, walk for 1. Or, run for 9 minutes, walk for 1 for a total of 30-60 minutes. Keep the pace very easy—to where you can maintain a.The twice-weekly workouts in our one-mile training blueprint represent a balanced mix of strength (hills), stamina (tempo runs) and speed (intervals) aimed at preparing you to run your best mile. You’ll start with a one-mile time trial at the beginning of the training program, and the progression of the workouts over the following eight weeks.This beginner program promises to take the non-runner from 0 to 3.1 miles in just nine weeks.
The program calls for three workouts per week for about 20-30 minutes each. By starting slow and not building too fast, this training program tries to.Nike Run Club.
Download our NRC app and run with some of the best coaches and athletes, like Eliud Kipchoge, Shalane Flanagan, and Mo Farah. Our NRC App Guided Runs give you the guidance you need to listen to your body, adapt to your training plan, and become your own best coach.If running is your main form of exercise, consider cross training one to two times a week with cycling, swimming, yoga, or Pilates to experience the above benefits. You should consider adding.
This training program is assessment based – and the hard, short running intervals (speed over ground) and distance run (aerobic base) paces prescribed throughout the plan are based on your most recent 2-mile assessment. You’ll run 2 miles for time four times throughout this plan – the first day of Weeks 1, 3, 5.
List of related literature:
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| from Marathon: The Ultimate Training Guide |
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| from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from The Incomplete Book of Running |
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| from NSCA’s Essentials of Personal Training |
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| from Training for Climbing: The Definitive Guide to Improving Your Performance |
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| from Advanced Marathoning |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from Advanced Marathoning |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
250 comments
Dude I run 1 mile in 10:00 �� I’m in good shape I just have flat feet. I have good shoes to help with flat feet and I’ve been training but my mile has always been around a 10
Often times in this past xc season my first mile would be sub 5 but my 3200 PR only had a 5:04 first mile lol
I got 15:00 on the 2 mile run. I am going to decrease my time
I thought I was doing good when I got a cross country 13:46 two mile
2 Miles in 11:28 2006 @83kgs & 183cm after Drinking Solid for 6 weeks!!!✌������������ Today id probably run it in 16:00 and be goosed…������♂️
Hey Sage, what is your opinion on base building vs. indoor track during the winter?
I have an APFT coming up soon… will definitely be TRAINING for the one.
Hio so I have after a month concluded i might just have 3-4 hours/week to run/train running in a normal work week without sacrificing too much family life/time that it’s not sustainable over time…
Anyone in here have any experience subbing the car to work with a bike ride, I mean it would get me round 20-30 minutes super easy, total like 2 hours/week “aerobic base”?
My long time goal is a 10:30 3K 😉
This video is not for beginners…how can I understand just by your lecture..��
what about if you weigh 210 lbs (trained and muscular), 6’2 tall.. wanna do the 2 miles in about 12mins.
Mines 13:45 I need to get it down to 12-13 mins for soccer I made time but I wanna get better.
A year later and he’s running a 4:53 PB. Love following this journey.
When he said when you come into chillies I wanted so bad for him to say
WeLComE. tO. ChiLliEs
Thanks for this! I’m an 800m runner ( 2:15 PR as HS sophomore) w/ the occasional 1600m ( 5:15), and I’m running my first 3200m in 2 days, going for 11:40
You are definitely long winded. I’m at over 11 minutes in this video and you did nothing but ramble without ever getting to what training you should do.
I have a shorter race tomorrow, 2.2 miles. My 1600m sophomore track time last year was 4:54. My cross-country time was ass at 19:12 for the 5k
Is my mileage too high. I’m a sophomore in highschool and I run about 68-70 per week for XC, but I want to go sub 9:55 for the 3200 and 4:31 for the 1600, so I plan on adding two 4 mile morning runs each week to up my mileage. My team runs our easy days (about 8 miles in the afternoon) at between 6:30– 6:45 or so. We used to go faster, but recently we’ve been sticking in that range. I really can’t run slower because that’s the pace we go and I don’t want to do less mileage because the coach has a schedule he wants us to follow. On Sunday long runs I normally do 13-16 at 6:50– 7:30. For tempos we often go around 5:40– 5:50. I can’t ever remember my legs not feeling tired for a race, and I’d like to know what you think about this?
So I’m a freshman and I want to crack 10 as a sophomore. I want to know what time I should go for this year. right now I’m looking at sub 11 and I’m certain I can do that.
ii dont think i can shave 3-4 minutes off of 13 minutes.
My best 2 miles was 12:12 ��
Been trying to get to 11:50 since forever.
Hmmm funny seems like he never responds to his viewers in the comments. I find that odd!!!
The Let’s RUN podcast has its own YouTube channel now! Find NEW episodes here ➭ http://bit.ly/LetsRUNpodcast
I started cross country this summer (I’m a junior) and I ran a 25 two miles when I ran for the first time ever. Now I’m running a 14:00 two mile, and I think that’s okay for someone who is running for cc/track for their first time, I didn’t even run in middle school. If I keep breaking my pr by at least 30 seconds each meet, I might get a 12:00 two mile, hopefully.
Average 13:30 at 200 but my best is 10:51… at 185lb. It is so hard to maintain that diet and just to go out and run
I played lacrosse at a D2 school, and we had to do these each week, before practice. I’m 6’4, and was about 210 back then. It was brutal. Hardest thing I’ve ever had to do physically.
If you didn’t run sub 6, you had to do the run again the next day (or every day thereafter) until you did it.
Hey sage i have been watching your videos for a long time as well as many other running specialists/coaches and everyone agrees you need to do easy mileage to build base and then add track sessions toward the end to avoid burnout but it seems like no one has any videos on what to do if you do get burnt out from running track sessions everyday and not having any easy mileage recovery so can you do a video on that please
I didn’t know you did these type vids and you looked so weird ��
This was great, thanks, I been tryin to find out about “how to run better and faster” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (do a google search )? Ive heard some pretty good things about it and my partner got great results with it.
Thank you, I always keep track of your very practical and energetic exercises. Always good luck. I love your sports pattern. I’m so dear to you.
Good day coach! I ran a 2 mile in 22:10 in 1 week but when I’m done running, I almost die catching my breathe. What are your tips and advice to make my time decrease and make my stamina longer? Thank you. From: philippines
I can’t run for shit. Trying to get in shape for ROTC next year
Hey man. I go to the police academy in Norway and the 1.june 2018 we have a 3000 m test. I want to be able to run under 10.15, and today I run the 3000 propably around 11.10. How would you recommend me plan out my running from today too the run in june? I was thinking one 4×4, one 400×8, one long low pulse run and one fartslek from now too christmas then mix it up. Does this sound alright? Thanks in advance
Iam in softmore i can run a mile in 4 mins and run 2.89 miles in 12 is that good iam a cross country type of guy
I run around 30 miles per week and I still can’t even break 5 for the mile, nor can I break 12 for the 3200m, but what’s even worse is that my 5k time is 18:30.3, HELP ME
If my mile is 4:49, what would my 2 mile time be at an easy effort?
I run a 1:55 800m and 4:07 1500m, i have the speed just not enough stamina.. I guess it depends which runner you are. But the 3k is basically all stamina and can be run on high milage only, maybe for a marathon guy like you it requires speed but 8-10min of running does not require “speed”
I have to get a 12 minute 2 mile to make my school soccer team. I started training two weeks ago and I have two weeks left. My two mile has only improved by 30 seconds:/ ( 13:13)
I don’t believe that, I’ve ran on the tredmil and my speed went up, the key is to not stop and to run longer.
73 second average lap for the 1500m and 82 second average lap for the 3k ;D
Shoot I never did cross country but my freshman year of highschool I could run a 7 minute mile now that I just graduated highschool I can do a 9:50 mile smh I started training last week and run 3-4 times a week because I want to get in better shape for the military
I am having a problem where my 1600 is so much better than my 32 cause like i ran a 4:45 16 but then could only get to 10:45 in the 32
Assuming the weekly mileage stays the same Is it better to do more miles on running days followed by a rest day then repeat, or less miles but run daily?
I never run and today I ran half a mile without stopping and I thought I was going to die lmfao any advice, I want to be able to run 2 miles in 13 minutes
I’m about to have a mental breakdown, I’m in Civil Air Patrol and I have to run a mile in 10 mins and I’m 12 I can’t do it… The test is on Friday, I get out of breath and keep stoping and get chest aches any advice?
2:30 yep I hear those GTA Chinatown war police sirens. I know that from anywhere lol
I ran sub 10 2 mile in 1982. Now I start my runs at 10 minute pace!
Wow I’m proud of my 1.5 mile in 10:10, and you made it sound pitiful lol
Im not no track runner but damn.. Im over here trying to run at least a 13:00 2 mile run.
What do you have for someone (age mid-30’s) that runs 2 miles in 15min and 5k in +26min? This someone, who definitely isn’t me, wants to get my, I mean their 2mi to 13min and 5k to 20min. This person hates running and has never been good at it, but it’s just something they want to be able to do. How long do you think it might take to reach this goal? Thanks!
I’ll just take this and work on a sub 10 minute 3k. Seems more achievable.
THANK YOU SO MUCH PAHLA I WASN’T EXPECT THAT I’LL DO RUNNING AGAIN BUT HERE I AM DOIN’ IT AGAIN I REALLY LIKED IT! I WAS THINKING THAT 15M INTERVALS WERE TOO HARD TO ME AND I WASN’T THINKING THAT I’LL DO THIS VIDEO TOO!!!
I’M SO THANKFUL TO YOU THANK YOU ❤ ❤ ❤
OK! now in English, for those of us who don’t have your experience.
100% maximum heart rate? I’m pretty sure that is only meant to be sustained for 7-10 seconds.
I ran two miles in 10:30 before I’m tryna get in the 9:40 two mile
I’m stuck at 21-22 minutes for 2.5 miles and can’t seem to improve much more. I just do steady state runs at that distance though, should I be doing more speed training like sprints and repeats or focus on running longer distances/more miles? Only doing about 10 miles a week right now.
Hey Sage, my issue is that I lose speed after the first mile/can’t keep a steady pace. This morning, I did a 1.5 mile time trial in 9:30.6, first mile in 6:04. When I did my current two mile PR of 12:12, I ran the first mile in 5:54, I think the 1.5 mile mark was 8:50– 10:00, I don’t remember exactly. I do 20min. Tempo runs @ 6:40 pace, and 800s at 2:47– 2:59 with equal time recovering. Any training tips? Thanks for reading.
I can’t be the only one who thought the thumbnail said milf on it ����
Hello Sage, I dont know how experienced you are with weight lifting, but if you are, could you talk about types of lifts beneficial for running in a training talk? An example being squats or deadlifts, and how certain lifts can be good for particular racing distances like 1500m or 5k or 10k. I am a college runner trying to get into lifting so I can hopefully get a little faster over the next few years. I run the 3k-5k mostly and 8k in cross. Thanks!
Video Suggestion: How to prepare/ resources to use to prepare to be a high school XC and Distance Track coach.
Good workout but this soldier is young and athletic. They only sure way to get better is to run and do strength training. Do it at least 3 x a week and make it part of your lifestyle. Make sure to drink water, sleep enough, listen to your body and try to eat right. It’s that simple.
Man, I’m relatively new to running. Been running for about a year now and I’m really loving this channel! Good stuff
what’s the mask for when running? Is it to slow down your breathing overall or is it meant to make it more harder?
I’m 23 years old and been running for about a month and a half now, I haven’t achieved my goal for a police academy of hitting a 1.5 mile in 8:45… seems kinda impossible to me… my 1.5 mile is currently at 13:25 and my 1 mile is at 7:40…
Thanks for making it sound fun rather than a grind. I do have fun with exercises
22.85 miles in 2:35:01 ( 6:47/mi pace) in 20 mph winds on hills. I think I’m ready for the Colorado Marathon:-)
Thank you for doing all these high school track race distance talks! It’s my senior year and as of right now my pr’s are 2:06 for the 800m, 4:42 for the 1600m, and 10:13 for the 3200m. I like the themes of breaking 10 minutes or 4:40 for the mile because obviously i’m right there! So, just saying these videos are extremely helpful! Thanks!
Going on a 23-mile workout today. Last hard workout until Colorado Marathon!
I’m a freshman right now and ran a 10:47 yesterday. Right now, my best 1600 is 5:03. By this time next year, where do you think I should be?
Lots of info and enjoyable..// as an older runner…I have this feeling that doing 2 mile repeats will help me a lot with 10k racing…I hope to try that out…but first 1 mile, and lower repeatsbase-ect/ Anyway-Enjoy the video…Take vit c my friend and lots of water…keep that immune system fighting cold virus.//Comment on: Home is where ever I am with you….Nice….music and scenes…so on…Sweet!//Comments were disabled so…thought to like it here.
Where are the frickin tips for normal people.
Literally even when I was in the army I only ran 6-8 miles a week and I ran a 12 minute two mile.
5:15 single mile.
That was 14 years ago and now I’m in my 30’s trying to run again along with lifting weights.
Where is the advice for normal people? Lol.
I hope you don’t think he general YouTube audience who needs advice is going to rub 70 miles a week, if they did they would be making content too.
I like running but I have a deviated septum which renders me unable to breathe through my nose so that sucks especially for running
I seperated 4 years ago by then i had to run 2 miles in 15 30 now I am trying to rejoin and i just did my first run after 2 years my passing 17:45 I barely could do 2 miles under 30 mins!
I’ve just finished this training, I did until the end, I’m feeling great and my heart Band with app informed that I made 2,75km. Super! Thanks!
I’m 22, a healthy weight for my height is 110 130 lbs and my last weigh in I was 163 down from 174. I started gaining weight after I got married and really let myself go after having my second child. Because I am so busy I forgot I’m still young and capable to get fit. My goal is to do a personal 5k in 9 weeks time. And lockdown has given me the kick I need to get into shape. My husband is home with the kids I have no excuse
Paula!! You are totally a motivational speaker. Now you have me thinking about doing 5ks all over the place!!!����������
My biggest killer is Shin Splints. Sub 6 minutes would break my damn legs
I can barely run a mile I get out there every day and run/walk but it’s taking me a min to get that 1 mile down and will probably take me longer to get 2 miles.
I’m 13 years old and I’m on the cross country team my best time was a 12:51 great vid though man
It’s so frustrating how you Americans go from metric to imperial measurements…
Treadmills are perfect for improving your 2 mile run time, you can control the speed and go up each week on speed
Thanks Pahla, I am so glad I found you! I am in the middle of my weight loss journey (having lost 3 stone) and really wanted to push my boundaries, increase my fitness and hopefully loose some weight and gain a better shape by running. Running was always something I dreaded so this is an amazing step for me. Hopefully my stubbornness (like yours) will push me through!:) I tried using the couch to 5k app and running outdoors and kept psyching myself out part way through as I felt self conscious in front of others. Doing your workout I can now easily complete a run thank you for your positivity! I started with this workout last week and managed to loose a whopping 6lbs in a week I couldn’t believe it! I now feel like I CAN become a runner and I hope that it can become a regular part of my life and am aiming to begin doing park runs each week once I feel more confident thank you for making me see this is a possibility! What running workout do you recommend to do after this one as the next step up?
loved the video, I have to say that this series’ premise is a very suitable one for YouTube, your personality makes the running entertaining and the work easier to endure. Definitely will revisit this video loads in the future.
This is my 1st time using this video. I enjoyed listening to Pahla talk. The timer actually helped me to stick with the video for the full time. great video
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When you talk about splits and where you should be for the mile in order to break 10min on the two mile, next time could you also use an example of a fast girl’s time? Thanks!
Long runs and strength training are key! I took those for granted my freshman year. I dropped my mile from 6:10, to 4:21 in 2 years (I’m a senior).
Where can I find the 12 week comprehensive beginner plan referenced in the video?
Nice video bro. Also those who want to track their run time/distance. Download a running app. It helps me.
Hi Pahla, I related to a lot of what you said in this video. I’ve been wanting to get into better shape, but I felt too self conscious to go for a run or even a walk. Another lady I watch on youtube, Phoebe Moon, gave your channel a shout out in her video this week. When she said you did runs at home, I had to come check it out! I challenged myself to do this whole workout today and I’m proud to say I finished it. I plan to do another one tomorrow I think this is the start of a journey for me. Thank you!
Great workout I sweat and enjoyed a lot, at the end I feel really good, thanks for sharing.
Lol I’m here because I have a APFT test Tuesday and I need tips. I searched how to improve my 2 mile run and I ran into my buddy �� thanks for the tips
Thanks for the sweat Pahla! What’re your running goals for 2018?
I really like this workout video. I have not ran for a long while, but this encourages me to start back up again……very nice…
Pahla…thank you for this. My running goal for 2018 is 5 miles. I went from running full marathons (4 times) up until 2011 to hardly ever running at all and now have significant weight to lose. 50 pounds. Eek. Anyway, long run Saturdays stopped in 2011 with just additional social commitments and lets face it, training for marathons kills your social life and it’s kind of addicting. So now I can barely run 1/2 mile, so 5 is my goal.
Freshman year of college I was 160. I started playing lacrosse in a club and improved my cardio tremendously. By the end of the year I was able to run 4 miles in 35 mins, but hated running. I decided to switch to weights and bulk up and man do I wish I had that cardio now
Hey man. I’m a 2 mile runner and I want to improve my time. I finished my sophomore track season with 11:51 and by my senior year I want to get a 9:50. Is breaking 2 minutes in 2 years possible?
All I did was run 2 miles, 3 days a week and I knocked off 2 minutes!
Thanks for all the great educational content, keep up the awesome work!!
hi please can you tell me what food choices you made to lose weight i need to lose couple stone i to am a runner but my weight just dosent seem to budge now and i have also gone through menapause
In 8th and 9th grade, I was able to summon a meager 5:40 1600m. I also did pole vaulting. Then, last spring in 10th grade, I quit pole vaulting. In my very first 3200m, I broke my 1600m PR at 5:30 for my first split. I ended up running 11:50 something, but then in every subsequent meet, I beat it. At the end of the season, I had not run a 1600m, and I got an 11:20 in my 3200m during sub-sections and got fifth place. The next day was a makeup meet from previously in the season, and I ran my first 1600m that season in 5:10 flat! This year in cross country, I got my 5km time down from 18:56 from my first meet to 17:50 yesterday. Last year, I ran 19:29.
Reply to this comment with your best MILE tip!
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This was great, thanks, I been tryin to find out about “running faster longer tips” for a while now, and I think this has helped. You ever tried Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my partner got cool results with it.
A good start for my day. I did speed walking in the walking segment around the apartment. Rather fun mapping it out, living room to kitchen, hallway to dining room etc. I ignored any dust lol. Thanks so much.
I dont even know what lactate level is my legs never hurt just get weak and heavy
Him, casually: “70 miles a week.”
Me with my current 20: chuckles I’m in danger.
The Neptune bottle link took me to a electric can opener?+ I still can’t find your bottles for sale
A 6th grader who was the only one on the xc team to qualify for stage 2 of junior olympics at my school runs an 11:39 2 mile
Sir did you say 70 MILES WTH ARE YOU HUMAN I GET TIRED AFTER 2 LAPS��
Fantastic Video Sage I love all the information and education your training talks provides. I’ll be running a relay trail marathon with my dad in two weeks where I have to run a 25k segment with some significant elevation gain. So far I’ve been mostly focused on road racing but struggled with pacing myself when hills and technical terrain come into play. You have talks on marathon pacing and such but nothing for Ultra Marathon or generally Trail Race pacing. I’d love to hear your two cents on it!
I’m the opposite my legs feel fine their strong it’s my heart is pounding I have to stop or I’ll go into cardiac arrest
Just do sprints as often as you run long distance. I went from failing my run in basic to a 13:45 by doing sprints and long distance. When I got to my unit, it didnt matter if we did sprints or a 6 mile run, I’d be the only one not breathing hard. And for the unit runs, I was the most frequent cadence caller and I would call cadence running backwards while I looked at the unit.
The best day was when we did a 3 mile run and the last half mile was a sprint and I smoked top.
Thanks Sage, I have a 3k next weekend and although I probably won’t be able to get the benefits before then, I’m sure to get faster at the next meet. Thanks!
I just found this video. Newdless to say, I am very happy I did. Subscribed.
Never ran track in high school my fastest two mile during the Army physical fitness test was 11:48
Wow, you use to be so skinny. Being a youtuber really put on some weight. Also, I’m not trying to say your fat now.
Anybody got any tips for pacing yourself whilst running or any tips for your diet before running.
I’m interested to know the relevance of the vertical oscillation and ratio or leg stiffness etc metrics with regards faster pace and is higher better what is a good range to be in? I’m sure it’s also connected to ground contact time and better form. Be great if you could explain this? Thanks for the videos.
Me in 2020: searches how to run a mile presses this video and expecting it to be fit by the end
Now being in a National Guard where there is no Plt PT daily. If you not workout on your personal time especially working on running you going to be screwed on next PT test you can actually tell people that haven’t PT on their own. Many guards people doesn’t take this shit serious fail their run and sit ups every drill on retakes
Who is this? I’m watching videos trying to improve my APFT score and BOOM freaking mini Ryan Trahan
Did anyone else hear 70 miles a week he said it like it was normal
Pahla, you’re so sweet & you’re such a rockstar!��
Where’s running taking me? I’m currently 27 weeks pregnant & I’ve recently told my husband that after our little buddy is here that I plan to start running! Pray for me!�� Thanks for this workout & for helping me stay active while pregnant!!
My stats are steps: 2,987 Cals: 333
I’m a sprinter but I’m trying to run a faster mile because I feel like it would not only make me faster but increase my endurance in my sprints especially 400m. for now I can run a 6 minute flat mile. will it help me?
When I was around 25 I was 240 muscular pounds and I did the mile in 5 minutes.
Did anyone else think the word MILF when they saw the thumbnail?
I found your videos about a month ago. I sat and watched (yes, SAT and watched) many different ones. Today I started my journey. I will be 50 this year and my goal is to lose 30 pounds, feel better and be healthier than ever. I completed your video today, it is exactly what I needed. Looking foward to joining you in many, many more. Thank you for your dedication and energy!! ☺
People are like “I run 5:30 Im so bad” meanwhile I thought I was insane with my 5:45
I saw the thumbnail and the length covered the bottom of the E and I thought it said MILF
Tell me I’m not the only one that saw the thumbnail say “MILF” instead of mile..
Hey sage I run cross country in high school and have had an issue with an injury in my hip. I was out for a couple weeks and it’s still giving me some pain when I run. A phisyical therapist has told to just run through the pain and it should get better but I’m not sure I feel confident in doing that. Any tips or suggestions
when I try to run my fastest my arms hurt before anything else, will that get less with more light weight high rep bicep curls or something. It’s my fore arms that feel like the wind is knocked out of them its weird
My best mile time before running cross country: 6:50
My best time after running for a year: 5:26
It would be more impressive if u weighed more than 150 pounds lol
y’all my fastest mile time is like 7:20 something and i thought that was decent until looking through the comments��xc starts in a week and im scared cause it’s my first year on varsity so pray for me thx:)
I was so confused with the thumbnail, the length of the video blocked the bottom of the E, so it looked like milf
Bruh I looked up “how to run a faster mile” because we have to do a 7:40 mile to make it onto varsity volleyball at my school (not too fast but I am not a very good long distance runner) and I genuinely was not expecting your channel to be the first video that popped up. I watch your videos all the time now. I only started at the Loren Gray videos so I didn’t know what your channel was like before. Nice to know that you taught people how to run faster miles.
last year was my first year of track and my pr is 6:18 and I’m doing cross country now so hopefully I’ll get my time down
The title card looks like it says How to run a faster MILF…
I had to sprint to the bathroom today. Too old to run, I might kill myself trying to be superman.
I clicked on this video not knowing it was you and then I instantly rolled my eyes��
I have to run a mile August 1st and 2nd for my volleyball tryouts and I’m terrified
Let’s say you have the district finals race two weeks from now. Would it be okay to start burning interval training then, or is it too risky injury-wise/ too harmful to your later seasons?
I want to get my mile time around 8 minutes. I quit smoking about 2 months ago and never really ran but I’ve been running for a month now 3 days a weeks and everytime I’ve cut off 10 secs. Right now I’m at 9 minutes and 55 seconds. Hopefully the longer I quit smoking the easier it gets.
Hey Sage, do you have any tips for racing on technical trails at night? I’ve been doing some slower runs with a headlamp to prep, but it’s definitely sketchy
Running is awesome. The idea of getting rid of running for weightlifting bodybuilding, or power lifting, I think isn’t worth the trade off. You can do body weight exercises.
Ive been running 2 miles, four times a week, this year. Pb is 18.54. ��
Also get good shoes and don’t run in your new Nike’s that’s say running on them because they suck a** or else that’s the key to shin splints
I’m 24 weighing at 255lbs. Best mile this far is 10:30. Help me out y’all
Welp I’m running the mile today in 2nd period so wish me luck.
Is this a good 5k training plan?(already did aerobic base for a few months):
Monday:20minute Tempo run
Tuesday:Interval(400m repeats, 800m repeats, mile or kilometer repeats)
Wednesday: soccer training, we do a little bit of running, but it’s basically like a rest day
Thursday:20 minute Tempo run
Friday: Interval training
Saturday: easy long run to get miles in and how long should it be, like one hour or two hours?
Friday: Fast interval workouts like 100, 200 etc.
My 5k race is in a few weeks and I’m training on my own, thanks a lot your videos really helped me
not gonna lie my mile time was like 15 minutes but today i tried real hard i got 10 minutes, my legs hurts so much
We went to the same high school and now im about to commision as an Army officer in December!
All ya gotta say is run and you’ll be okay. All these different running styles and circuits.. all you gotta do is get out and job 3 miles 2x a week and you will ace the run. Simple. Just jog it. Dont sprint. You will be fine
Usually run a 12:50 2 mile for soccer… any adive on how to get that 12:30
I’m 28 years old, weigh 125 lbs. I’m just wondering would this workout help me lose belly fat?
i am starting to run 2 mile for my football….my timing is 20:06 at best…..i need to improve my timing since i want improve my stamina at football…any advice..edited
update:recent timing 18:21 for 2 miles
Also going off of your comment about running in all of the 50 states..if you’re ever in Indiana let me know! I’d LOVE to run with you!
Doing intervals and other faster movements may work short term, but eventually, you’ll hit a plateau. What you will need to do to improve your mile times is low intensity steady state. Easy, comfortable runs. If you look at competitive distance runners, they don’t rely solely on sprints and intervals. They do lots and lots of easy, slow runs with a day or two of speed work.
For example, I’m just about 170 pounds. I did weeks of slow, conversation-pace runs with a little bit of cycling. I didn’t even do any sprints or tempo runs. I soon got a 5:46 one mile and a 63 second 400m.
You can do the workouts listed in the video if you despise cardio or don’t want to spend 30+ minutes jogging. However, if you’re serious about getting a fantastic 2 mile time, you’ll have to train like how competitive distance runners do. Also, if you want to begin running frequently, please look up proper running form! You’ll screw your knees up if you run often and don’t have the right technique.
you think he’s actually running around the track or cutting across the field lol
Thanks fam. Gonna try ur regiment and see if I cut time. Anything helps. Keep up the content
Ik I’m late but I run a 18-20 minute 2 mile… any advice? I’m trying to run a 14-15 by august for cross country (I’m 14 btw)
OMG. Get to the point please. I stopped watching because you talk far to much about nothing. Sorry bro. Fix this.
I run cross country and I’ll be doing my first year of track and I wanna run the 2 mile. How should I train specially to improve speed?
If you are in jacksonville I’ll run with you bro. Been out of running due to knee problems. I’m military also trying to get under 18 mins or better at 40 yrs old.
Mine is 11:30 indoor for my second year running any suggestions?
thanks man i won 1st place out of 370 peeps. i used ur strats.
Do you think I could go from 1830 2 mile (I know I’m slow) to a 1540 in 2 weeks??
So I’m in middle school and getting serious about training. I was doing the overuse of intervals thing you were doing. I stick with it because it worked for me. every race this season I’ve set a pr in all events. I don’t think I should stop my interval training so how should I mix aerobic base building and speedwork?
Great way to challenge yourself and get healthy at the same time. Love this kind of stuff. thanks for the video.
How can I improve my breathing? I can run I know I can but I panic when I breathe through my nose only!
I completed 8.2 laps, in 13:14 minutes, I’m almost 25 years old, do you think it will help if I practice with a weight vest?
Love the vid! Is this all in a single workout, or different workouts over the course of a week? What would you reccomend for a weekly regimen? Thanks!
I was literally planning to have a workout every single day in the offseason ��, Thanks for telling me not too, definitely won’t be doing that now
Boys I don’t run and I need to get a 12min 2mile run. How hard is this?
ingesting spice 5 mins before a run has been proven to drop 1 minute of an APFT time.
Hello. I’ve started running for about 1 and a half months. Can you help a brother out. I’m currently running 2.4kms at 13:45 only. I would like to push myself and bring it down to 9mins by the end of the year.. Can you give me some crucial tips? I don’t mind working hard. Thanks
I have to run 2 miles in cross country in 12-13 minutes… By tomorrow!! I usually do 15 minutes… anyone have any tips to use because I have NO time!!
I need to prepare for a 2 mile for soccer tryouts and I’ve gotten myself in decent shape and have a week more to prepare. How do you recommend preparing for hot weatherthen running a 2 mile and then have a 2 hour tryout afterwards. What type of mindset do you have when you run and what type of workouts should I do besides these (shown in video) to prepare during my final week?
Hey thanks Sage, I found this talk extremely encouraging, even when it’s years old. I just ran my first 3k this year at Oregon city (maybe you’ve run there?) and I ran 10:23. Haven’t done much speed work yet though, I’ve just been focusing on building my base. Hoping that the speed will come later on when the season starts. Thanks again and I appreciate your videos, they’re extremely helpful.
I’m just good in running, I’m a Junior in Highschool. 9:29 for 3000m, so about 10min for 2 miles
Got a track meet tomorrow and am hoping to get a 10:40! Thanks for the tips
Great Video. Thank you for the content. I have subscribed, Liked and I will also be putting a blog post up for you on my website. Keep up the good work. Thanks again!
at my track meet at Peabody Kansas, I ran a 12.09.39 for my two mile, if you want to check it out go on http://kentallshouse.com/2019_Peabody_MS/Results/
I run a 14:21 2 mile but I need to run like a 13:20 any advice
Should i be eating an hour before i run? Or should i eat only after? I been eating after, before i was jogging 2 miles in 20 minutes, then 18 minutes, now its at 17 minutes.
Yeah walking in a gym is a waste of money UNLESS the weather is trash and you also wanna weight train or use the sauna ll
None of these workouts make any sense, if you’re trying to run a faster 2 mile. If you want to run a faster 2 mile build an aerobic base through longer efforts, such as a 40 minute jog. Just don’t follow this guy, or you’re gonna get hurt:/
I use the treadmill during the summer because here in arizona it gets very hot to run to the point it can become dangerous.
I just need help even completing 2 miles in an adequate time. I’m trying to improve my one mile and hope it will help me with 2 miles. My one mile time is around 9:00 which isn’t good. I have to complete 2 miles for basketball. Any help?
Running is making me feel like I can do anything. I thought I couldn’t run, but I can, I was just not believing in myself. Also… when I was in high school and my early 20’s, for breakfast I would have a Mtn. Dew or high sugar coffee and a pink sugar cookie…..5 days a week! How I stayed thin during that time i’ll never know.
I have no doubt this is going to help. Putting it into play tomorrow. Thanks!
Make sure you do dynamic stretches before the run, and static stretches afterwards
holy shit you got a humongous nose, i’m talking like an Enormous schnozzler. That thing could smell fresh pasta being made in Italy
Inspiring. Thanks. I’m a former Army Captain. I’ve been focusing on long up-hill walks recently. Been trying to walk 2/3 of a marathon a day (17.6 miles). My 48-yr-old feet and knees are barely hanging in there. I might have to drop down to 15 miles per day before I break something. I’m down 15 to 17 lbs of fat after about 6 weeks of this. This was easier when I was your age! Thanks for your service.
How does a 5:46 mile time compare to other 14 year old boys? Ik it’s still XC season but I wanna know what my competition is for when track season starts, and how much I can improve ✔️
There’s no where to run where I live lol I run at 2 in the morning because there’s too much traffic down the only good road to run where I live by my apartment… it looks like there’s a lot of good places to run in Boulder though
14 minutes two miles
I will bring it down to 12 minutes soon
All I’m trying to do is run a 1.5 mile in 10:30 and 5k in 24 minutes or faster.
My 1.5 mile I do run after I do 70 push ups, 70 sit ups, 10 pull ups, and 10 chin ups then right into the run.
The time I need for the run is 12 minutes but I need to run at least an 11 minute 1.5 mile to be good and consistent with this.
Currently resting to let my shins heal. Posterior tibial muscle strain or shin splint.
Where I’m at is I’m gassed at 1.25 miles but I’m running the 1.5 at 11:50– 12:00.
Basically what should I do for training? What i’m planning on is run an easy 5k 1-2 times a week about a 9- 9:30 pace and then do either 30-60 second sprints with 30-60 second rest or a 1/4 mile sprint in 1:30– 1:45 with the same rest time.
Do you think I should start off with shorter sprints and not the 1/4 mile ones?
For now while I’m resting I am swimming, biking and rowing 3-4 times a week just to keep cardio going. I have a PT test in 4 weeks. Taking 1-2 weeks to heal then hopefully my shins are good and can run again. Will start easy and not right into sprints.
Good info… would recommend not filming with the sun at your back in the future
If you want to improve your runing time it’s a pretty simple formula run everyday four miles and give a %70 of your power and make a day where you test your 2 miles and time your runing and see the difference
I believe you know how to run, but DO NOT hard stretch before a physical activity. Use active stretching. For running, do Some jumping jacks, high knees, etc. For pushups, do arm circles. For situps, Do a few situps, then pump out a few mountain climbers (since pushups are already complete). DO NOT stand there and hold a stretch before the test, or you will LOWER your score. Save the hard stretches for after the test is completed.
if your in descent shape & want to run a tough 2 mile time go out with this mindset, fellow soldier is getting pinned down and he’s 2 miles away…
Hey I go to basic on July 9th. I run a 15:20 for 2 miles. What’s some advice. I like to run sometimes 3 miles. Which usually takes me 25-27 min
1:40 you say it’s a “fast velocity”. False. Velocity includes direction, therefore, velocity is zero. You ruined the entire video.
My 3k pr is 10:14. 2 mile is probably a hair under 11. Can’t wait until xc this fall
The 3 miles in 18 mins for the marines is simple stay a solid 10 mph for 18 mins
Is 11:45 a good 2 mile run? That’s mine right now and I’m not sure if it’s good or bad. Any answers?
In my experience sprints should be 400m or MORE with a 2:1 work/rest ratio.
Hey sage hopefully you see this, I have really good endurance but lack on a lot of speed. I’ve ran a 1:40 half marathon and a 5:31 mile and 11:33 2 mile. Everyone tells me the weight room/squats will help me gain a lot more speed but idk what to do what would you recommend?
Any tips guys I’m a boxer but I’ve been lazy with training during lockdown and my miles are 10-11 mins any tips?��
Well, my dreams of running a good 3200 this year is gone cause of the coronavirus…..:(
Sub 10min is ez just work on getting fast in ur 5k like get a solid 5k plan going and u should be fine. Some universities might let u train w them during XC season if u have the time so just do that. I been running for 14yrs now I can be out of shape (like not running for 6mo) and still get in 10min 2mi shape in a month easy. U just need to be in good overall shape and eat good. And u should be fine. Just run and have fun. Worry abt Vo2 max when ur a pro lmfao u don’t need to know that to get in sub 10min shape
In a Month, I will be running a 3000m, I hope i’ll beat 9:30🙂 I can do 5K in 17 min and i’m more a distance runner but I’ll work hard to beat 9:30‘s:) I’m french so I don’t know the equivalent in the US but i just turned 17 in February!
Thanks for the informative video brother. I gettinf back into doing PT again. Today I did 4 miles in 46:57, I hope this is a good thing. Thanks again for the great tips man.
Great video….I’m going to try it out…keep doing your thing
I’m sorry man you talk to much but all due respect just get to the point brother
I’ve only gotten down to 11 minutes, and that’s mostly powering through the last mile using the first to kind of build into it
If my mile PR is 7 flat what do you think I could get my 2 mile down to?
we have running test for football in finland and we have to run 2kilometers
Could you make a video concerning the differences between lactate threshold, VO2Max and anaerobic threshold, as well as key workouts for each?
Hi Sage, it’s interesting to see how elites train and I’m sure a lot of your viewers are young whippersnappers who can realistically run a sub-10 2-mile, but some of us older fellows probably never will. Unless I’ve missed it, do you have any plans on making a video about breaking through say, a 25 minute 5k or the 8 minute mile barrier?
Hey Sage, I had a question about my SageRunning 50k-100k training plan, how can I get in touch? thanks
Thanks for the video Sage! What sunglasses are you wearing, they look sweet!
I’m 2 minutes old and I run a 2.5 year mile Hope this works!!!
Nick bare my attempt is to get one percent faster in the mile per week until I break the world record
Sage, could you kindly do a training talk about half marathon training for runners over forty? Thank in advance, Annette
You guys sorely need the metric system.. Great video, though!
I took a apft test before blc. 300 took a apft test at blc. 300. Went back to work didnt do pt or go to the gym or work out 5 months later took 60 sec off my time
Can you do a video on what a good wam up routine is for events ranging from 800-5k? Basically high school distance runner….
I’m curious. How many people following Sage and hit these paces?
Weird, I got the notification for this video but it’s not showing up in my list of subscribed feeds
This distance in this time is really irrelevant. When do you even race 2miles?
My first mile took me 9 minutes and 49 seconds. My second mile took me 10 minutes and 19 seconds. My P.E. grades are f*cked. In my school, you have to run the mile in 5 minutes or less to get an A.
I just completed this workout, but did 45 second intervals of running. Felt so good! My goal this year is to run at least 1/2 of a 5K. I finished 6 last year with very little running and I’d like to do more. At the end of the summer I want to complete a 10K….with some running! Thanks for the motivation!!!:)
The problem Soldiers face in getting their run time down is nobody knows how to train it. They just say run. It would be the equivalent of saying shooting more makes you better at shooting. While this is inherently true for everything, it’s not all that helpful. There’s alot to take into consideration. Stride length vs turnover rate to find the optimal running pace for that individual. Formation running at the slowest squad members pace isn’t training properly, sure it’s building cohesion but not lowering times.
the struggle is real when your 3200 pace is only 10 seconds slower than mile pace:/ Well, that’s why I do XC i guess. I can’t be upset with a 9:40 tho
Did you say running on crack? Wait, maybe it is speed; running on speed? Not sure if you can get a TUE for that stuff. A lot of drug talk on this video nonetheless…
Is a 8min mile at 240 a good time? I’ve been running to loose weight, I started at around 360.
Nick, I’m a Seabee in the Navy and started taking running seriously because of you. 5:28 mile this week at 185 lbs and 5 miles at 36:59. GO ONE MORE
EASY, just train by running 85 second quarters and then slowly string them together.
The time stamp on the video makes it look like it says
“How to run a faster Milf”
I’m 6’5″ 275lbs currently. When I was younger (20-21) I was 290-300lbs and my football coach chased me while yelling to get a pr for my one mile. 6:37 was my time. At my best I ran a 5: 42 mile at 245lbs. I attribute this to my wheight loss of course but more to my ability to breathe full consistant breathes, due to my wheight loss.
Your Height Also Plays a Factor. I couldn’t see a short person at the same weight making the same run times.
hey ma dude! Hoping I can drop alot of time… based on my 2:19 800 I’m hoping to break 5:10 in indoor and qualify for nationals for the mile for the 7th and 8th grade heat. Wish me luck.
Ouffff!!! First walk run workout since my influenza..which turned into a lung issue. Bronchospasm… Was able to do the whole thing…a bit out of breath but did it… I am still recovering, its been 1full month… a long month indoor… I have been doing a few of the 31 day workout… Thank you Pahla for the great workout options… Feels good…
That feeling tho when your dying and your partner is slowly pulling away from you. It’s the worst
I need to get my mile time from 10 minutes to under 8 minutes got any tips?
How tall are you guys? I ask because your strides look to be pretty long, which plays a big factor in fast miles times as well.
You found out you were going into the military? Was it a surprise? Or did someone else sign you up?
To think that he’s running a 4:53 just a year later… crazy!