Table of Contents:
Running 2 Times A Day To Get Faster | Marathon Training
Video taken from the channel: Nick Bare
How to Run a Faster Marathon with Bill Callahan
Video taken from the channel: Floris Gierman
How To Run A Sub 4 Hour Marathon Race! | Running Training & Tips
Video taken from the channel: Global Triathlon Network
HOW TO RUN A FASTER MARATHON! Sage Canaday Running Tips and Training Advice
Video taken from the channel: Vo2maxProductions
Sub 3.30 Marathon Training Plan Tips To Run Faster
Video taken from the channel: Vo2MaxTips
HOW TO RUN A SUB 1:30 HALF MARATHON: Training tips & workouts | Sage Running
Video taken from the channel: Vo2maxProductions
How Fast is a 2 Hour Marathon Pace?
Video taken from the channel: Mike Boyd
Most runners plan for a faster marathon by reverse engineering their desired race day performance into a long run training pace. Someone looking to go from a 3:45 to a 3:30 marathon will do the math to figure that they need to run about an 8 min/mile pace on race day.Running a faster marathon is a daunting challenge.
The fitness needed to run 26.2 miles faster than ever takes time, patience, and strategy to develop. I might’ve run 2:39:32, but I didn’t look great in the last mile You’re about to listen to a behind-the-scenes coaching call where I’m helping a regular runner improve his marathon time.How to Run Marathon 30 Min. Faster (By Changing Your Breathing Pattern At Rest) In this video, Dr. Artour Rakhimov will explain how to run a marathon 30 minutes faster with breathing retraining.
Every person has a certain breathing pattern, which goes on day and night. This can be.The long run with cutdown starts like a traditional long run, with 8-12 miles at a steady, easy pace. Then comes the cutdown.
Run a sequence of three miles where each mile is faster than the one before and the last is completed at about your lactate threshold pace (i.e., the fastest pace you could sustain for an hour on fresh legs).Do you want to shave 10 minutes off your marathon PB? You can run faster with our FREE running strength training programme that you can do once a week, at home and with no expensive gym equipment needed.
Included in the programme: Detailed descriptions of.Not only will you not get the same benefit, but you could run the risk of injuring yourself. Jog around for a bit, do some stair stepping or just get your heart rate up before you attempt to stretch out those muscles pre-run. After a short or long run, although it can sometimes feel arduous, take the time to stretch your muscles again.
Hills will slow you down significantly so avoid them if your goal is to run fast. They’ll not only increase the effort you need to run a particular pace but the downhill running will surely lead to additional muscle damage. To finish strong, you’ll want to pick a flat race that won’t put unneeded stress on your legs and aerobic system.Doing the workout anywhere is better than nowhere but doing the workout on the surface you are racing is the best case scenario.
You want to run your mile repeats at a pace about 30 seconds faster than your goal half marathon pace. For instance, if your goal half marathon pace is 9 minutes, you want to run the miles each at 8:30.Build a solid running base. Make sure that you are comfortable with the half marathon distance before attempting to get faster.
Here is the cardinal rule: Run first for distance, then for speed. Choose the course wisely.For pace, use a recent 10K time or about 30 seconds faster than your previous half marathon race pace. Try to keep all mile times within five seconds.
When you.The most physiologically efficient way to run a marathon is to run the first and second halves in the same time (or run the second half slightly faster than the first), with as little fluctuation in pace as possible throughout the race.You Don’t Need Expensive Running Shoes to Get Faster.
Five weeks before the Pittsburgh Marathon on May 5, my coach scheduled this workout: a.8 Tips to Help you Run Faster! 1.Perfect your running form.
Have someone take a video of you running and then run it through a free running form analyzing software such as RunForm. RunForm will give you feedback on what looks good in your form and what you need to do to take it to the next level. Tweaking your form to promote better.HOW TO RUN A FASTER MARATHON!
Sage Canaday Running Tips and Training Advice Vo2maxProductions. Trail and Ultra Marathon Running Training and Diet Duration: 20:37. Vo2maxProductions 21,498.
It took me 5:30 to complete my first full marathon. I’ll let that sink in. It’s a long time. It took me another 8 or so years to get that time down to 4:30 minutes.
But in the last 2 years, I’ve been able to go from a 4:30 marathon to a 3:40. After a decade of running, I want to share what it took to run a faster marathon.
List of related literature:
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| from Advanced Marathoning |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong |
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| from Marathon: The Ultimate Training Guide |
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| from The Art of Running Faster |
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| from Training and Racing with a Power Meter, 2nd Ed. |
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| from 180 Days of Reading for Sixth Grade: Practice, Assess, Diagnose |
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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 Life at the Extremes: The Science of Survival |
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| from Run with Power: The Complete Guide to Power Meters for Running |
265 comments
Mike spent a little more than 2 minutes explaining what he was doing
I have a marathon on Saturday. My goal is to crack 3 hours (average pace 4:14). What should be my pace for the first 10K?
I’m not a runner, and this just seems astounding to me. I can’t get to this speed. not “hold” it, but I can’t even get to it! my fastest would be 14kmh. how did he get 20??
I’ve entered my first full distance triathlon in July, IRONMAN UK, I’m hoping to go sub-4hrs for the run leg having already done it twice as a single event, however, to factor in the long day before hand my training is all based on a training plan for a sub 3:30 race pace. Fingers crossed! ��♂️
Oh man that means his marathon joghing is about as fast as me sprinting the 100m…
Hey, my 5k and 10k best is 19:22 and 40. Can you give me some tips to improve it?
My fastest mile was 5.15 minutes, my fastest two miles was 11.05 minutes and I remember puking from the beginning exertion. 4.23 per mile for a marathon is absolutely insane.
Mike is that annoying upstairs neighbor, its 7am mike get off the treadmill
What about that kind of time after 112 miles on the bike? But I rather ride 5 to 5:15 and run 4:30, Iam 61 now with 3 to 4 yr plan to ride 5 to 5: 15 run 4:15 to 4:30
He didn’t actually answer why you should do a double day, he doesn’t seem confident at all. No negativity to you, you’re golden but he doesn’t seem convincing at all
At 2:00, you get to see how insane this is. For comparison, most special forces require 5 mile runs at 5 mins per km and competitively it 3 to 4 minute km. This guy just beat the standard for Rangers and SEALs by twice. Wtf?!
I can run 7 miles non stop. 1 mile in 6 minutes. I think that better than maybe 70% of americans if not more but running a mile in 4 and a half minutes is ridiculous! Running it for 26 miles is just unexplainable to me
Listen to the difference in how heavy the steps are compared between the runners and Mike. Especially the taller guy, like he’s twinkle toes barely touching the treadmill. Amazing really. I sound like i’m running in weighted flip flops.
meh i dont think being an astronaut is a dream that is “available” if i train harder. decent enough vid i geuss but yeahh kinda dumb
My sister as a trainy to being a tennis ball Player she used to run 12mph for 10 or 15 mins depends on what they’re gonna do afterwards in the training not the fitness session
I thought this was a joke at first when I read the title. I’m just racing 8k but my long runs are 15 miles and I typically split the 13 miles at about 1:24 and that is nothing
you have totally got to be insanely gullible to think this guy is natty
it looks like the treadmill is limiting their stride potential, like the third guy looked like he was taking baby steps.Not to take any credit away, it’s just a different perspective.
What are the prerequisites to achieve an Sub 4h for the marathon distance as part of a triathlon long distance?
This guy is a hybrid of flash and stickman and then they modified the
genes so he can sprint for 2 hours
runners don’t say, “I ran 6 miles an hour”, they say, “my pace is an 8 minute mile”.
im a huge fan and a vegan so im soooooooo happy and surprised you’re launching a vegan protein <3
my best time is 1 hr 39 you think i can do it i got 2 months
excellent video, very true comments on the last 10k and also how your time range reduces as you’re a faster runner; a slower marathon runner will have a greater range to tempo speed. Sounds like a solid data driven statement ��.. And marathon QT 2020, GO SAGE!!! ��
That’s ridiculous! And could you imagine if someone were to fall and fly into that brick wall?!?! YEESH!
A word of advice: if you wanna run sub 2h, use illegal shoes. That’s what Eliud did.
can you invite anyone older or less fit to run this? gave an example with worst possible people….
3:26
After realising the endurance and speed elite has:
Mike: the man is a machine
We might have to consider giving a good pair of nike’s vaporfly to David Goggins… “kidding”
They are both great!!
Ive run 5 marathons
My first was 4:34
My last was 4:03
My last i was well on target for sub 4 until around 33k
My last 9 k took me 1:08
That was about 18 months ago
3 weeks after that marathon i tore cartilage in my knee and tore ligaments and broke my ankle
Took me 6 months to start running again and then slowly started to increase my distance
Ive since run a few 1/2 marathons at around 5:30 per km pace and lots of 5 and 10k at 5 min pace
Looking forward to running another marathon soon
You get a like for the awesome band at the start of the video 😉
Watching Heather’s form when she’s running makes me so jealous. My gate is terrible! Hoping to get some On running shoes by the begging of next week and see if it helps reduce my calf pain and injuries. Great video for the gazillionth time!!�� Thanks everyone!
I’m looking forward to finally being able to use the base building plan. I’m finally around the 20 mile. Got a half I need to get out of the way, then a 10K and then I shall start.:)
Why the hell would you start running doubles dude i have Raced Boston 5 times with over 250 road races and never once did i ever think about beating my legs up running doubles for one you will not get faster and with your weight you will get injured, on 30 miles a week i ran a 1:21:53 Half, what you need to do more then anything is see how your training is going and race a Half Marathon
Bottom line his record does NOT Count! We need someone who can do 100% legit!!! Might not be in my lifetime but it will happen!
Its about cadence the guys one stride takes him further than yours. He doesn’t look like he is sprinting because he isnt he moves his legs quickly but more importantly has the endurance and the power to push away off the ground for faster and longer
I think he’s the runner man who played captain america the winter soldier in this first scene of the movie ��
i kinda wish this was in the metric system cause i found it hard trying to compare the difficulty
Wow Sage, another amazing video. Wish you all the best for the UTMB. Hope to catch you there!
By the way it looks quite hard at that pase partially because you don’t have the ability to do long strides and no offence those people did not have the best technique
I was able to prepare for my half marathon training utilizing this marathon training program “Zοrοtοn Axy” (Google it). I ran a PR even if I just only used 6 weeks of the given schedule! I am currently using it for my marathon training program, and am running much better training runs as compared to past marathon training. I ran another half during my marathon training, and set another PR..
It’s so cool.
I wish I could be like you.
Two weeks ago, I started to run 10km in an hour.
elite marathon runner mechanics are totally different… That separates them apart of others
I find I have a harder time running slow, my threshold pace is around 3:55min/km and if I’m doing a longer workout I would try to shoot for around 5:30/km and that’s pretty tough. Why is that?
I’d like to see Kipchoge run that pace on a treadmill, wouldn’t surprise me if he found it harder.
Treadmills at that pace move around a bit eh? Bit different to a hard predictable ground?
I think his legs are very flexible so he can make big steps as well as he has high endurance
Sage just found you. Just did my first marathon. Do you really think someone that races a 4 hr marathon run a 2:30? I want to try for a 3:30 I ran 4:18.
My first marathon is coming up in two weeks.Thanks for the tips and advice.Will see how I do.My goal is to finish.If I can get a good time that’s even better.Ive been training for 4 months now and I’m going to start this week to ease up and let the body rest.
How important is being the “Target” weight? like basically being under 190lbs
If you plan to finish close to 4:00, check your pace on the go using the mile markers and don’t rely on GPS. I you are having trouble calculating splits while running, use a marker and write target 5k times on your arm.
hi!!!!anybody know brand or name of watches used for runing that make that pitch…that you can change the ritm/frequancy of pitch…Thank you for who know
Hi Sage do you recommend only one speed day a week and varying the type week to week, or as race day approaches do you suggest adding a second day?
A few things to consider here, when you’re running that pace on a treadmill there’s a good chance you could fall off and hurt yourself, whereas on ground you can easily slow down naturally when you get tired.
Because of that reason you are going to adopt a different posture that is not aiming at running efficiency, but… well not falling over.
Take this as an observation from someone who is not qualified for what it’s worth!
I feel it when I push up the speed… for example, I’m now at 6.40/mile… I know what you mean by strength… you certainly dont feel that demand at slower speed… but once into the 6’s…. yes, i feel that after a’while. Want to get much, much quicker! Got a way to go.. but seeing fitness improve week on week. I actually alternate weeks between enduro and speed training.
I love your videos. There’s a lot of good information in them. I do tend to zone out though. I’d be great if they could be edited to be shorter and have your main points emphasized. Maybe a film student could edit them for you? Or have a few, short training tips videos.
If you want to get faster you have to lose weight and get lots of rest
Sage… how would someone train for a 5k/half back to back ten months from now????
Very cool! Appreciate the tips and work outs, I like how you break it down! Keep it up
I would already be able to run a sub 1:30 half-marathon, I would say towards 1:20 or slightly more. But at the moment I run shorter distances (mostly on the track) and go up to 10km on the road.
Thanks heather.. got my sub 4 week.. 3:52.. your video helped a lot Thank u ��
Nick,a lot of us have been out of the gym for several weeks. Could you put in a video a good way to get back into the gym? Re intro/ know the rust off workout? Thanks.
Hi Sage. Question here:
To what extend does upper body strength help you in running mid-longer distances
I heard your voice in my head in my last few races especially at the 32km mark, “you should be scraping up against the wall, maintain, maintain!” lol Thanks Sage:)
Indeed. I was averaging about 8:45 minutes per mile, feeling good, and then I hit mile 18. Cramps galore. Ended up with a 4:15 time, but that was the most painful run I’ve ever done. �� That was 2 years ago and I’ve just been riding the bike since ��
This marathon training program “Zοrοtοn Axy” (Google it) got me through my first marathon with out injury and I met my sub 4hr target. The book gives plenty of great info about training, diet plan, technique, and so forth. but the very useful page in the whole book is the training schedule which tells you how far to run on what day..
I am 16 and just decided a couple months ago to run my first half marathon and only ran around 3 times a week and was shooting for 1:40 and got 1:29
I turned cc on while watching this and they spelled Kipchoge’s name Kept Joe Gay lmao
I just won a endomondo running competision and had 550km in 90days!!
I watched this video while training for a marathon. Ended up running 83:40 and getting 2nd
Just remember the treadmill is harder to run on because it’s more quad focused and mentally harder
sage! i love your vids and I just posted my first one so if anyone checked it out that would be amazinggg
Yes I’d love a video in which u show all of ur go to jreakfast meals. That would be great
The maximum i can run at the moment is 10 kilometers in 67 minutes. I know its slow, but is it possible to train for a half marathon in 2 month or should i leave this idea? There will be a half marathon in our town in 2 month and i really want to participate.
You should realize that there are people that do 11 min miles! Older runners, don’t count them out.
Wow that puts it into perspective. I’m struggling to maintain 3.50/km over 10k and you’re doing 3.03/km for a half marathons! Mental.
do people actually find it it hard to run a sub 90? I did it on my first attempt and wasn’t even tired at the end.
Hi! I am 4 weeks out from my next marathon. How fast should I be able to run 20 miles at this point, if I were to break 3:30? Thank you!
do you listen to music while you run? what do you to not get bored running?
This came just to late, but I made it in Brussels… 3:56:35
thanks Sage. love the training plan for the marathon. I’m using it to lower my BQ time. but if you read this, can you do a 6 to 8 month training plan for Boston. maybe do the first 4 months of high base training then the next 4 months of hard medium training mileage. I would pay to use these plans, thanks
hope i can get there, im stuck at 4.50 km pace for 12k, i do that 4 days a week
I used this marathon training program “Zοrοtοn Axy” (Google it) to train for my full marathon. I made a decision to begin again with a improved plan. I`m experienced in 5K’s and 10K’s and half marathons. Thanks to this guide, I`m now planning to take the full marathon. I highly suggest this excellent training..
Thank you, bro! Every time you talk about pace, you use Km/min for us, which is better to understand, thank you.
What length of tempo run would you recommend during the time between seasons?
You might not believe this but my school went to a 1 kilometre sprint and i did it in 3:04 minutes i dont know if thats good or not
I tried to email your site, keeps saying it was blocked, before I commit to your program I wanted 3 questions answered.
not only is it 13.1mph. but its on land not a treadmill. its harder on the knees
Sage,
Thanks so much for the video. A lot of good thoughts here. I’m trying to get down to 1:24– 1:25 myself in a half on September 24th. I also just found out I made my Army post’s team for the Army Ten Miler, and that race will be on October 8th. so my question is, what recommendations do you have in regards to running a strong half and still being sharp and ready for the 10 Miler a couple of weeks later? Any feedback would be greatly appreciated.
Has he ever made a video surrounding injuries or occurrences that prevented ( and the solutions used) him from running?
the thing is, he already ran just under that in a marathon, thats insane!
Thanks for all your vids Sage. I always find myself coming back to your vids over, and over again! ������
you should have gotten some 17 year old male track runners to try
they’re the ones who would be in tip top shape
Thanks for watching. Bill has offered to jump in the comments as well, so if you have any questions, just let us know. Also, what was one of your key takeaways from this conversation?
I want to start running this summer, your videos have been super inspiration man! Keep it up!
for the 4-6mins rest, shall we do passive rest or active rest?
Thank you for your advice. This is very useful. You’ve inspired a lot of people. Can you also give us an advice how to keep calm the night before the race.
tune in for the la marathon, going to attempt to break 3 as a 17 year old in my first marathon. Half marathon pr, 1:22
Thank you from planet Metric! So much easier to absorb the information when both paces are included, saves crunching the numbers on the fly and being distracted from the next sentence.
Business idea: sell pre-made packages of your world famous recipes such as your protein waffles/pancakes
Very informative. Where was this filmed? also your form is AWESOME!
“It’s a very fast time..”, well tbh it’s my recovery run, but for mortals..
can you talk about injury prevention and what you do to stay healthy? for example, massages, art therapy, foam rolling, stretching etc. Thank you!
Sage, have you considered running the OC Marathon in California for your Olympic qualifier? It’s a great course, starts early at 5:30am with nice cool temperature. Hoka is the official footwear sponsor as well. You should consider running it next year in May. You can break the course record of 2:22:45 and qualify at the same time!
Sage, decently experienced runner here, wondering if you could do a video about consistent training and training cycles? I have a problem with keeping my training consistent throughout the years and I think that’s why I’m not seeing large gains in performance.
I started running a few years ago with a good general fitness base and did my first half marathon a few months later, running a 1:34. I ran two more 1:34 half marathons later that year (though the weather and course conditions got progressively harder so I was improving each time) then hit 1:29 on my fourth attempt. I ran tons of 5ks throughout that year and I think that was definitely one of the elements that got me there. To run sub 1:30 in the half you should be able to consistently run sub 20:00 in the 5k and sub 41:00 in the 10k, and preferably a bit faster.
I was only running about 25-30 miles per week when I ran sub 1:30 for the first time and although I would later improve my time slightly ( 1:27 is my current PR) by upping the mileage I felt like quality over quantity in my miles was key. That meant a long run of up to 15 miles most weekends (sometimes with a “fast finish” goal pace during the final 5k), V02 max intervals on Tuesdays (usually 5x1000m unless racing that weekend) and a tempo run at 6:40 pace on Thursdays. I probably ran 4 times per week on average, taking 1-2 full rest days and saving plenty of time for strength training. You will increase your chances at a sub 1:30 half if you trade in junk miles for strength training!!
Just watched this after finishing Boston! Wish I could’ve talked to him before the race. Great watch after running, thanks again Floris for these interviews!
Really good explanation of the faster “two fingers”, but for the slower one, what would be a good distance for the long run? Or should I do more of them (2) per week to up my mileage?
I usually run 5km distances around 22min, half marathon 1:38, I trained up to 30km and made regular 20km runs. My first marathon was 3:59:55. Every km from the 30th was tough. But I took a couple of short breaks at the aid stations which helped a lot. My goal was to finish. Happy I made a reasonably good time in the end.
Thank you very much for using metric system to describe the workouts and the paces:)
Sage, can you please make a video explaining shorter intervals-reps(as called by j.daniels) 200-400m. repeats. When is the right time-phase to use them in a training program? Thanks
Your training talks are always great because even though I already know most of this stuff it’s good to have the reinforcement I’m on the right track.
Can you do a video on 8-10 day training periods and what your thoughts are on them? You’ve touched on it in other videos but don’t think you’ve gone into it in detail. Thanks
We have same body structure, I know my body was also built for Running.
On week 6 of your marathon training plan, read advanced marathoning book and since I don’t have a coach I have you and bill roger’s strategy. I’m 20 and Trying to run a 3:02 for my second marathon. Goal marathon pace of 6:59. So far it has made me faster. Thank you so much coach Canaday!
What is your current best for the marathon? Have a specific question you need me to cover? Leave a comment below.
I will be hopefully running my first marathon in October, I’m aiming for sub 3:30, I ran 20 miles at 7:58 pace in March, felt good all the way around, that was running about 30 miles a week, should I up my mileage or keep to what is working for me now? Thanks
In long distance races I only go that speed or just a little faster at the last lap.
Running my first marathon next June and this is exactly what I needed to hear. Especially the part of just building the aerobic base. So far, I’m at about 20 miles per week and gradually increasing. Love your tips!
Sage, you often recommend 5 to 6 day training weeks, yet other runners have often recommended 3-4 day training weeks. How do you safely ramp it up to 5-6 days, while also increasing distance? Are there things you recommend for your students to avoid injury? How fast should we increase distance, say from only 20 miles per week?
This is my main outstanding running goal!! Bike focus next year but reckon I’ll go for it again in 2020:-)
Hi, I was wondering, what is Bill’s HR on the Wednesday harder intervals, hill repeats and Saturday long runs when progression are thrown in? Is the HR above LHR? I find it so hard to maintain LHR during warmup and resort to walking and noticed Bill mentioned working up HR in warmups. In addition, I have raced a half and a marathon this year and scheduled more in very near future and have a Wednesday speed session class. I’m thinking I’m going about this program all wrong as I am not fully dedicated for 3-4 months of total LHR, should I stop all races for now? I have some decent results recently as I have BQ for 2020 but always opened to new ways to improve and your pdf piqued my interest and led me down this LHR road. Thanks.
Hi Sage! I always enjoy your training talks. One other important note to point out to runners why it is important to train:05:10 seconds faster than their goal RP is because most often when we run a marathon race, the actual distance is more like 26.4M, so in essence we are running roughly a quarter mile longer than a marathon.
When I first was trying to break 3:00, I was dialed in at 6:52p and ended up running a 3:02. That extra quarter mile at the end can be so cruel, so it’s good to practice a little faster than goal pace like you say!
I also enjoy your silly musical intros. I actually enjoy those!:) Keep up the great work and I look forward to following your OTQ for 2020. Will you be posting a series of videos again like you did last time? I really enjoyed following that journey! Thanks
Really some rare finds on here. I’ve been stuck watching/listening to your videos since I found last week. Big thanks and have a great weekend.
Your training talks are really helping me with my running thank you
Do you sell those T-Shirts? I would love to support your channel by bying and wearing one of those shirts! Btw awesome video, exactly what I need for the summer! Keep up the good work, always love to watch your content.
I know that the marathon is different beast but I want to hear from you about the 3hr marathon barrier. I know people that run 1h25′ for half and cannot break 3h for a marathon and some that even run slower marathons than myself and they easily run under 1h30 for half. My half best is 1h32′ & my marathon is 3h08′ but there is a girl in my running group that runs 1h25′ for half and just broke 3h20′ last year after 7 marathons.
Hi can anyone help me I am 16 and just got my new 10k pb of 43 mins am I doing well or am I slow?
Hi Sage,
I’m building up for the Cologne marathon (1st October )and I’m getting on very well with the 3 types of training runs (interval, tempo and long run). I’m 35 and hoping to get a BQ or London qualifier. I run 20 miles long run last weekend at 7:12 minute mile average running pretty steadily. I’m averaging 45-50 miles a week at the moment.Do you recommend running close to goal pace ( aiming for 7 minute mile) for long run or should I go slower? I’m planning to alternate steady long run with ‘negative split’ long runs as you recommend.
I was just curious whether it is too risky to go out at goal pace or it’s necessary as the more mile at goal pace the better. Thanks!
Is it good that I ran a. Half marathon in 1:28 as a freshman
thanks for Sharing Sage. We should have double thumb up. Cheers
Hi sage, I’m a big fan. I have to say, your videos have informed me so much, they definitely help me figure out sensible training runs. Thanks so much. Any chance you could do a vid on % improvement for the marathon. I’ve done a 3.12 marathon and was at my limit and I’m not sure if I can improve…
Hi Sage, Thanks for the video very interesting. Do you have a view on substituting 5-10km races for the tempo/threshold repeat workouts? Thanks, John
they should talk also in Kilometers…this miles thing is annoying for basically every country in the world excluding USA
Anybody have any tips for even pacing? I often find myself even in races, racing the first 13 miles in 1:20 and the other half in 1:30 which is 10 min slower! NEED HELP ASAP TO RUN SUB 2:50 (I run about 50 miles a week with a lot of tempo work)
Run with an official pacer! I’ve been a pacer for a few half marathons, it is very rewarding.
Thank you Sage! Let us know what races you are targeting for your OTQ attempt!
So is there a way say like where you build up from 4miles/hour to 8 miles/hour to 10 and then eventually 11 or 12miles/hr?
Eliud is the best but how does a normal person try and get close?
I only broke 1:30 once, 1:29:04 at age 40 after 2 years of running. I agree basically getting in more weekly miles can get you running faster and longer. And going longer is fun because if you can get comfortable with a certain pace for 20-30 minutes, you don’t have to run faster, just extend how far you can hold it comfortably. Personally I like 15k better, but I never made a 60 minute goal there.
So, are you a sprinter or long distance runner?
Kipchoge: yes
Yay excited for the new protein!! I ordered your whey Vanilla and sadly can not stomach it… Hope the vegan brand will be kinder to me lol:)
Great talk Sage, solid advice, however I’d recommend you buy a better microphone to step up the audio quality.
Sage, thanks for all your tips! I had one question about base building, I run about 45/50 mpw but when I try to increase mileage I start getting little tweaks here and there.
Here is the question.
If I do my normal mileage with all the workouts you talked about, how effective would hitting the elliptical or bike be on the aerobic base afterward? So do the quality first then try to do volume in other forms so I stay injury free.
128 half pr. But want a better time.
I have a half marathon this Sunday and I am attempting to beat my time from last year, which was a 1:32. Wish me luck and please make more training help videos. I want to qulify for Boston.
-Matthew Guerrero from Humboldt County.
Be a Cameron hanes and run a marathon on every single day maybe you and him should do a collaboration window both him and you motivate me to run and work out keep hammering and go one more!!
Thanks again Floris! Even almost a year later I’m glad we spoke and am amazed how much more I’ve learned in a year!!
I’m on Strava at Bill Callahan if people want to see workouts.
MAF on! ��
That guy didn’t answer or further explain anything in regards to doubles
13.1 mph for 2 hours is impressive. world class Sprinters hit around 27mph but only for a couple of seconds.
Elliud be sprinting for the whole marathon and making it looks like an easy breezy morning jog. Honestly he looks like he could run another marathon after finishing it. Simply wow.
Thanks for all the great videos Sage, you have really motivated me to get out into the mountains and also helped me train properly! I’ve just prchased one of your running plans, it’s all I can afford right now but I wanted to make a contribution to your channel.
Hello I am 13 years old and I have done long distance running for the past 1.5 years, I have ran several races including a marathon. I have been training a lot this summer to get faster as I join my school’s team this year, and I have been able to run my 5K PR at roughly 20 mins. I tend to run at my constant pace, but this may seem a bit silly, but I can’t find a good breathing pattern without getting any side stitches towards the end of my run, and I run around 4-5 times a week. Help?
They say to do the majority of your training between 70 to 80% of your maximum heart rate but if I do…I am running slower than the pace that I need to reach my time goal for the marathon.
If you are training at 5,000′ elevation, for a race at sea level, how would you adjust the training paces?
trying telling someone who weighs 100kg to run a sub 1:30 😉
I really loved your video and i Will combine it with what i am doing 37REQvV
My first half marathon ever and my only one so far was last May (2019). Without training for it I ran 1:15:35. I am a runner so I can run but I never trained formally for it
Setting myself 4 hours but after 8 year training programme.will be 60 going into pension,want to be fit as an oap,have done 2years consistent training so far,genuinely enjoy training,did 20 miles at 9.4 km/hr,felt comfortable,enjoy intervals
I always get cramps after the 25th km then I need to walk and run:( It happened in the past 3 Marathons.
Doing Manchester this year and praying the lord it doesnt happen again.
Hi I was wondering, my pr is 1:33:30 for the half and I would like to one day run 1:30, I struggle a lot with running 3 mile tempos at 7:00 min pace… sometimes I can’t even keep that pace. Do you have an tips to run tempo runs better? Also what should I be doing my tempos at @vo2maxproductions
You’ve just got called out by Greg Doucette who happens to be an IFBB pro and an athlete who regularly competes in Triathlons and Cycling races for lying to all your subscribers about not admitting to the fact that you use anabolic steroids to enhance your physique to sell and market your supplements. Stop preying on uneducated and unaware fitness newbies that its just hard work and your supplements that have got you in the shape your in. I liked watching your videos and I thought you were very interesting until I came across a video you made claiming that you’ve NEVER used steroids. Now I just think of you as Nick The Bare Face Liar. Embrace the suck.
Done my first sub 1:30:00 at Brighton Uk. 1:26:44 nice to tick that one off. Next for me sub 1:25:00
If you are serious about running a marathon or want to set a PR then this marathon training courses “Zοrοtοn Axy” (Google it) is important. I`ve read a number of books on marathon training and run two marathons and about Fifty half marathons. This is a really motivating as well as reassuring guide. I was able to get methods that I didn`t learn about..
I can run a minute and a half at 13 mph with no training (I’m just skinny and fit), but even if I underwent training… To think someone can run for 2 hours at that pace… It’s insane
I ran my 10th marathon yesterday and last week had watched this video a few times and wanted to say thank you I managed to run the marathon in 03:53:59. Mariana.
Just turned 50 and hopefully complete ST George Marathon in October in 4:20
Americans with their “How to” Videos. Lol… kids here in Kenya eat that easy.
hi. Thanks for your videos. very interesting and new training information although I have been running for almost 3 years from time to time. I ran 4 hours marathon last year and planning to improve, but didn’t train properly for long time, will have to start from the beginning. tried to download your free baseline training plan and it doesn’t open on my mobile device. will try on the desktop but it seems pdf is corrupted
I’m aiming to run a marathon in 10 months time, is sub 4 possible being 44 years old and new to running? I’ve just hit running 10km in 58 mins.
going for my first ever marathon in September, aiming for between 3:30 4:00 wish me luck
The standard for athletics Run, Cycling etc should be at km not miles. We’re not sports car. Just sayin…..
Last marathon I ran my 5 km splits had a deviation of max 23 seconds….lol no need for positive splits.
I highly recommend a snickers bar at 30km. Rocket fuel.
Lanzarote again guys?
Coincidence or not I just did that 20min +6min recover this morning, except I did 4 back to back, but got a half in 2 weeks and a marathon in 6 weeks. The last one was hard, did I do too much? I can sustain that 4’15 pace for a 10k, maybe a bit more, but I can’t fathom doing it for the duration of a half marathon yet, I’d bonk pretty hard around the 15k mark. Do you think 800m intervals would help? Or should I just do more miles at lower intensity?
Nutrition took a lot of experimentation to get it right. I would bonk around mile 22.
I like one guy flexing in the background, and then another sees Nick is filming and bails out so quick haha!
Big THANK YOU for converting to metric. Really appreciate your effort ����
Great video, thank you. I have been training for my first marathon, but got injured at some point and had to postpone it to septembre 2019. My biggest question is on how to adjust the speed during the race. You suggest to follow the timing, I was planning to stick to zone 3, close to zone 4, and now your “basic” watch also has some running power indicator. How can I make my mind on how to adjust the speed during the race? My second question is on training plans. There are a lot of them available, notably in your sponsor site, but they generally do not offer flexibility regarding cross training, for instance going to the swimming pool instead of running once a week. Can I change sport if I still follow the same cardio zone as advised and yet get the expected benefit and hopefully reduce the chances of getting injured?
Currently running 15k at 5:32 per KM. Marathon isn’t until October, so after seeing this video I feel it may be possible
Ran my first marathon this year in 3:39
gonna have another go next spring, hopefully can break the 3:30
Three weeks late!! hahaha… I recently did it, on november 18…. 3h51’… my first sub4. It was harder then I thought, but I´m really glad I could make it! Still, there´s a doubt I have that I hope you can answer: How to avoid, or even minimize the pacing drop after 30th or 35th kilometer? What i meant is, I kept a good 5’10” pacing until 33th kilometer and I was really confidant that it could drop to something like 5’30” or maybe 5’45”, but it dropped to almost 6′ in the last 9 kilometers, and as the result I finished with a total pace of 5’26”.
My experience in running short distances is Twenty years. Within the past 2 yrs, I completed five half marathons. I began this marathon training program “Zοrοtοn Axy” (Google it) just as I made a decision to go for a full marathon. This book is quite informative and provides a great deal of amazing tips. I had been able to complete my first marathon and got to a Boston marathon..
Played soccer all my life, started marathon running at 57, 3:04 and 1:26 for full and half marathon at 59. The key is understanding it takes at least 2-3 years to peak in marathon running with a spread of short, hill, long and fast running, run 5-6 times weekly, at least 100-125k’s a week when peaking, 5k and 10k social running a big help, always rest if tired. At 65 now concentrate on 5k’s but run almost every day, much easier, fewer injuries.
I’m trying to get under 3:30 for a marathon this July last time I was 48 seconds to slow so I should have it this time!
I’ve got my first Marathon coming up in April and I have no idea what time to aim for. I’ve been running 1:40 half marathons in training this year with a 1:36pb. My 5k time is 19:36. Any ideas what time I should target in a full or will this just become apparent to me as my longer runs increase in distance?
Went with not enough training for sub 4h, felt really good until I hit the wall at km28 and then finished in 5h15 haha no regrets
Me: proud to have started running 2 times a week. Him: here’s why I run 2 times a day.
It’s easy….
1. Be named Eliud Kipchoge.
2. Run the first 41 km under 2 hours.
3. Stop and take a nap for the next 2 hours.
4. Finally, wake up to run and finish the last kilometer and 195 meters fresh and in style.
Your gait is looking better all the time. Maybe a good subject for a future video. A lot of people could benefit.
Thanks for also covering the km times for us Canadians/europeans!
Heather you’re a machine! Would love to hear more about what you personally are working towards/goals around triathlon etc?
I made every mistake under the sun with my first marathon, finished in a disappointing 4:39 these tips are great I’m excited for round 2 and hitting a sub 4!!!
I’m a 3 mile runner, all I run is 3 miles or sprints. I ran my first half marathon yesterday and got 01:39
Thank you for your videos on training low heart rate. I have a half marathon in 4 weeks. Can I start on the low heart rate training now? my PB is 2hr 37mins. I am aiming for 2hr 30mins. Thanks
in 2018, I ran Kanazawa marathon in 4:00:01, since then, I clicked on every video titled “how to run a sub-4 marathon”…..
When you say “new products are coming” is there any outside company which is making your supplements under your logo and brand? Or do you have your own warehouse( lab) that is doing this?
Btw great channel. Greetings from UK!!
running marathons and ultras is such a great sense of achievement. i may not be fast, but i have the stamina to go for hours 😉
This man has given me a Bachelors Degree in running, over the years I’ll keep tuning in for my Master’s. Much love to Sage for the free wisdom he has blessed us all with!
There is a problem I find with ramping up mileage. I ended up getting shin splints, and training on the pain tends to be unbearable, so I am forced to cut back on the running. If I rest for a while without running, would this hinder performance?
It’s been years since I’ve watched a Vo2maxProductions video but I’m starting to run again so this is helpful. Glad I subscribed. Sage, you talk faster now then you did years ago.
I’m very excited to launch a Marathon PR Training Program. More info at https://www.extramilest.com/marathon/ This is an online course that gives you the tools to achieve your training and racing goals. It’s a holistic approach to marathon training, running smarter, not harder. It focuses on 5 elements for optimal performance: Running (improving aerobically), limiting stress, nutrition, mindset and race day strategy. With 25 new videos and 4 editable training schedules with goals: (1) finish a marathon (2) run a sub 4 hour marathon (3) run a sub 3:30 marathon (4) run a sub 3 hour marathon.
For those looking for additional guidance, I’m convinced this video course can provide you with a lot of tools to increase your chances to reach your goals.
basically im here to say is, ya body gotta get into the grove before you can maintain the pace. i dont wanna go into detail but basically ya body has three type of energy system working together, but depending on the exercise one will be used predominantly, if you quick read about body energy system, oxygen deficit, steady state exercise, lactic acid and lactate, type of muscle, im sure youll understand. if you put any runner on the treadmill and tell them to run the insane speed first, all and will last roughly 40-90s, but you ran in your comfortable zone for maybe 2-3 minutes then slowly and steadily increase your pace to the ‘insane’ speed im sure youll last longer, oh, and keep breathing when you do.
remember this pace is averaged out, im sure kipchoge started with the pack and ran slower to get into the body into the grove, but then probably has to run even faster than the ‘insane pace’ for a period of time to make up for the time lost running at a slower pace from the start. marathon isnt always about your bodies ability, but strats, timing, knowin your body, mentality and some others plays a part to your times
if you think about it, why dont runners just sprint the marathon
You steroid using cheater. Stop lying to people to sell your useless supplements.
routine of race day and warm up and cool down. Maf training takes 2 years to really work are all things I took away from this.
You can’t run like that
You need to land on your Toa or plalanges and metatarsal section of your foot
Not on your calcaneus or tersals section
Hi Sage,
I think this won’t get many upvotes, but hopefully the question will reach you:
I might have overtrained with hiit running and/or running. As a result, my nervous system feels that it must keep my heartrate at a high bpm. Scientifically from a running form lab: my sympathic nervous system has a 92% behavior, while my parasympathetic has only 8%. This means when i do interval running and hit 180 hr bpm (my rest hr=60, max hr=188, easy run hr=140), it takes 2-4 minutes, to get back to 140, even if i only walk. Not to speak really slow jogging: after 180bpm fast running and then really easy jogging, the hr stays at 150-155, even after 5-6 minutes, not slowing down below 140.
Do you have any tips?
My google search results are: do more recovery and easy runs, do some breath excersises (and stop overventillating during running which i did), do a few minutes relax after every workout etc.
many thanks
ps.: I am going to post this same question for every single training tip video of yours until i get the proper amount of upvotes to get the answer 😉
1:11 Half marathoners, any advanced tips on how to run sub 1:05????????????
Another great interview! Creating a video on various superstitions for different runners would be interesting. I think we all have our unique routines before a race. A friend of mine always eats a spicy tuna sushi roll an hour or so before a race. He swears by it!
@William Callahan… Running Boston this year. What would you suggest fighting the crowds in the first few miles? This will be the largest marathon I’ve ran. Also, any other Boston specific tips you’d have? Trying to Sub 3! Thanks!
Thanks for sharing Floris. Going to steal the names on the arm! And yup what works for some; doesn’t for others. Beet juice has done me wonders!
Thanks for this Floris and Bill. Looks like Bill has similar improvement to myself, albeit over a longer period of time and he was quicker than me in my first marathon. Look forward to meeting you guys at Boston this April?
Talking about hydration plan, Marathon is hard for people sweat a lot. My sweat rate is about 1 lb every 3 miles for a moderate paced run. That means 9-10 lb over the course of marathon race. I may be able to drink up to 1-3 lb during the race. Dehydration is inevitable, just how serious it may go.
Ran the Amsterdam Marathon in 3:59:46
14 more seconds and I would have lost ��
I also plan to BQ this autumn in Manchester Marathon. Hope to meet you next spring in Boston.
Hi there, very nice and helpful video!!! BTW where is this? ����
Brilliant advice Sage. I’m currently nine weeks and a bit from attempting my first marathon. I won’t be anywhere near 3 hrs or even 3:30, but great advice all the same at a crucial point in my training block. Thanks Sage! Keep up the good work, all the best for UTMB and when can we expect your debut album?
Still tricky to do this with full time job and a bunch of kids running around 😉
Lol I love the coaches explanation. Talking about maybe doing 2 runs on a light recovery day: “You know maybe 6 or 7 miles in the morning and 3-4 miles at night”. I laughed at that being the ‘light recovery day’. Oh what a world, roughly 10 miles is a light recovery day lol
Sage your good, too good. I feel you should take up your music career over running
This dude is landing on heels while running it will hurt his legs on a long run
Hey sir I got your embrace the suck program, almost complete l0ve it,, are you going to come out with something new like this marathon/ weight lifting
Hi man I have been watching you videos as a teenager I start looking for jobs in the UK and was wondering what I could do to get involved in the business and movement
Not impressed, I can do a solid 24 hours straight Netflix marathon if I’m in good condition
i competed in para-athletics in HS (wheelchair sports) track and basketball, depending on the time of year. i ran doubles daily when it was track season. not nearly the distances you’re doing it but i probably did 3-5 mile splits. i wasn’t running marathons at nationals and the longest road race i ever did was a 10k so i didn’t need to go that hard. it’s definitely worth the effort tho.
Vegan protein!!! I was just talking about how much I missed your protein powder before I became vegan, I can’t wait to see if it stacks up!
A seven minute per mile pace…for seven miles… twice a day?! Goddamn
Well, Greg Doucette (is that how it’s spelled?), who normally makes really solid videos, completely rushed a video about you and is way off. This might sound creepy (definitely will), but you’ve posted so much that I know where you store fat and I’ve seen your family, so its not hard to tell y’all have incredible development on your anterior upper body. He just didn’t do any research man and unfortunately it might hurt your supplement sales. Hopefully you contact him and get him to revise what he said.
Doucette is trying to slander your name saying your not natural and taking supplements like steroids.
You take sarms i heard it’s helps with running and keeping size. I weight 205lbs and when I run 2-3 miles my knees and shins are f&@ked I stretch and foam roll everyday
Can you do a video on how you handle extreme heat while running? Good preventative measure for hydration and etc. Thanks!
I also am a huge elk fan, been eating it nearly every day this year for lunch. Hopefully this fall I’ll be filling the freezer up once again with it.
Another fantastic video, Coach. Thank you very much. Everything you explained is exactly what I was doing and I just ran a 1.23.59 for my 22k run this morning (in a typhoon…I live in Japan). GREAT advice, as always!
just completed my first marathon in 5:15:20. So first step is aiming for an under 5h �� But next year, I’ll see how far I can improve and how close I’ll get to the 4h marathon. I’ll let you know haha
I listened to some running podcast with some serious runners and they spoke about this but they said they found much better results doing a one longer run instead of 2 or 3. These were runners who were pretty high level but had new stuff in their life like kids etc.. whats your opinion
Should we be worried? Og should we take this as a compliment? ��
https://youtu.be/2r1MHNHEEk4
Not certain about the points made but,if anyone else wants to learn about best marathon training try Niposcu Complete Running Adviser (Have a quick look on google cant remember the place now )? Ive heard some interesting things about it and my co-worker got excellent results with it.
My Garmin 235 says I’m on a consistent “level 5” or 220 bpm from start to finish on all my Half marathons that are 1:25 to 1:30. I guess I feel it, but no pain no gain, right?
Nick is the kind of guy that posts a video on “running 2 times a day” and the video is actually about a pancake recipe.
What leg exercises do you do to compliment your running and maintain some level of strength? If any?
I think my calves would implode running that much in one day
I ran 9 miles a day last week and i dont think that shit is healthy for your legs, your shins start to hurt really bad i think running 4 to 6 miles a day is more realistic
If you training for competition regardless of which discipline, you Must train 2 x daily. I was training 2 session daily for about 4 hrs each, that’s 8 hours of training daily. 6 days week
Do you have a training plan for those returning from injury? Seeing how awesome sandi has been doing post injury, would love to hear of her experience and training tips! Love your videos and looking forward to UTMB! Btw, the intro was awesome. ��
I offered this marathon training program “Zοrοtοn Axy” (Google it) to my running-addicted brother a couple of years ago, and he`s been following the training guide since then. A week ago, he took 4th place in his age group in a Nationals-level 12k race. When you are serious about marathons or other distance racing, this is actually the greatest training around..
ooohh yes please film a recipe video!! I would LOVE to try them all!!!
Please stop heel striking, land on the front part of your foot.
Could you talk about the Nike Vaporfly and how they compare to the Hoka’s?
OMG vegan protein.. do you think its possible to create a vegan pancake mix too one day?
I done 2 maratons in equal 4:13, in both runs I want to break the 4h but I must do something wrong, I run about 47-49min per 10km.
I wish he would mention his running distance in km instead of miles.
I’ve managed to get under 4 (my PB is currently 3:50:37)! I’m now aiming for under 3:P I use the ‘pinch’ method on cups during aid stations… So you pinch the top, meaning there is a smaller hole for liquid to go through (reducing splashing), which means you can go through aid stations a bit faster!
Good morning
I want sake you please
What type food for running before and after for no less any muscle
Thanks
did he say 3.03 pr. km pace for half marathon? That is 19.7kmh???
Weird question, but do you get acne from wearing your hat while running?
Ughh ruined perfectly good elk with catsup:( Love the vids tho! Hi from Wyo
This video would be amazingly better if you could follow KM instead of miles cuz the world measures km mostly.
Anyone here from Greggs channel? Gregg has a good perspective. We all know your not natty but also understand why you can’t say you are. Either way, no one can make a person try as hard as this guy. Impressive stuff.
Try to listen to his tips without paying attention to him often saying “so”.
So…
As if being an elite runner weren’t enough, Sage Canaday is also a talented musician. What is he going to accomplish next? Help Stephen Hawking publish his new theory on everything? lol
How u still injury free? U are a big guy, alot of inpact and You dont have the best run economy
Only shy of 2 minutes in and couldn’t help but just go on the BPN Supps app and order some more supplements
Thank you Sage for the tips!Just ran a 6 minute PB with 3 month between the two races!
Is Kipchoge actually running a marathon at near sprint speed? How is it possible, I can’t wrap my head around it.
when you were ringing out your sweaty shorts I literally was thinking “I’m going to kill him”
5 seconds later
“Stef’s gonna kill me”
k
I had a question not sure if anyone else has had this issue, but when I run anything over 4 miles my feet and toes go numb. Does anyone recommend that I do something before I see a doctor?
I did it in 1:24:45 that is my personal best. Now I want do it under 1:20. It is not a big deal, you just have to train every week at least two times 10 to 15 km per training.
how did the coach manage to not answer the question twice…
Are you guys coming out with other flavors for vegan at some point?
Coach: Don’t do two hard runs in a day (correct advice btw)
David Goggins: 2 Hard runs a day are a must.
Please please please find a UK distributor!! Love the content Nick, I’m sure I’m not the only person who feels inspired, motivated and educated from every single video you make. Thanks for putting the time in to share your knowledge and business. I’d love to support your brand, but the cost of shipping and additional taxes getting your products delivered to England, makes it unaffordable for me. Keep up the good work and great content