Training for a 5K Race Week 4, Day 1 Track Workout 9x200 meters
Video taken from the channel: TriGuy1978
BEST 5K TRAINING AND RACING TIPS! | Sage Running
Video taken from the channel: Vo2maxProductions
HOW TO RUN A SUB 17-MIN 5KM! (or a faster 5km in general) Coach Sage Canaday Running & Training Tips
Video taken from the channel: Vo2maxProductions
You’ve finally done it—signed up to run your first 5K race. You have a month to train for it. You have a month to train for it. If you’re an advanced runner who currently logs at least 20 miles a week, the program that follows will have you up to speed in four weeks.
If you’ve signed up for a 5K race that’s a month away and you haven’t been specifically training for it, you still have time to run a brag-worthy race time. This four-week training program (see below) is designed for intermediate runners who are currently running at least 15 miles a week. (If you’re a beginner runner who wants to run a 5K that’s four weeks away, use this 4-week beginner 5K schedule. If you’re looking.Run 400 meters hard, then recover by jogging and/or walking 400 meters. A second variation is to run 200 meter repeats at 800 race pace with 200 jogging between.
Before starting this workout, warm up by jogging a mile or two, stretching, and doing a few sprints of 100 meters. Cool down afterwards with a.4-Week Advanced 5K Training Schedule Week 1. Day 1: 40 minutes CT or rest Day 2: 25 minutes TR plus three hill repeats Day 3: 3 to 4 miles ER Day 4: 5 minutes at 5K effort (three times) Day 5: Rest Day 6: 7 miles LR Day 7: 3 miles ER Week 2. Day 1: 45 minutes CT or Rest Day 2: 30 minutes TR plus four hill repeats Day 3: 3 to 4 miles ER Day 4: 5 minutes at 5K effort (four times).
Sure, running might seem easy—just lace up your sneakers and go. But the thought of actually training for a race can be intimidating AF. That’s exactly why you should start with a 5K.
Usually, you can prepare for a 5K within 4 weeks as long as you’re reasonably fit when you begin training. It’s possible to train in as little as 2 weeks if you’ve been running regularly for.5k Training Plans: Couch-to-5k down to 16 minute training plans.
Welcome to the 5k training plan section. 5000 meters, 3.1 miles, or perhaps 16404 feet whichever way you want to define the distance, the 5k race distance is an ideal running challenge for beginners and pro’s alike.Welcome to week 1 of the Runner’s World 5K Training Plan for advanced runners. // Each Monday, you’ll get a note about your training for the week.The 5K distance could be considered one of the most challenging race lengths out there.
It’s too long to be considered a sprint and too short to be tackled long and slow, like the marathon, so a 5k training schedule needs to incorporate speed and endurance.. A 5k is short enough to race consistently, making it fun and interesting to chase down a new goal.12 rows · Jun 29, 2011 · Run your fastest 5K in 10 weeks. For those of you who have a few years.Advanced Workout: 3-mile warm-up + 6 strides, then 6 x 2 minutes at goal 5K pace with 2 minutes of easy jogging for recovery between each interval.
Then run 4 x 30 seconds at mile pace with 1 minute of easy jogging for recovery between each interval. Run 1.5 miles to cool down to complete 8 miles total.Getting Started with a 5K Training Schedule In this 5K training plan, you’ll make slight increases in your running distance while making small decreases in your walking distance each week. At four weeks, you’ll be ready to run the 5K distance without walking. Of course, it’s completely find to take a walk break during your 5K race, too.
If you’re trying to run the 5K in 25 minutes, you’d want to run these 1,000 meters at about 4 minutes and 40 seconds (1,000 meters = 1 kilometer). Rest 5 minutes and repeat for 2–3 sets. Work up to 5 sets over time as intensity allows. Workout 4. Run at 60–65% of your max HR for 20–25 minutes.
Weeks 6–10 Workout 1.Let’s compare two runners who want to PR in the 5K. Beginner Brad has been running for two months. He read the PR in the 5K article for new runners, and started doing strides, boosted his long run, and completed a more structured workout each week. Within six weeks, he cut over a minute off his PR!
One day a week — Friday on this 5K schedule — is a day of rest from exercise. This gives your muscles time to recover. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. Also take a day of rest the day before your race.
On this 5K run training schedule, race day falls on Saturday of your seventh week.
List of related literature:
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
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| from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. |
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| from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself |
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| from Smarter Workouts: The Science of Exercise Made Simple |
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| from Advanced Marathoning |
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| from Run with Power: The Complete Guide to Power Meters for Running |
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| from The Art of Running Faster |
129 comments
Could you do a training talk on how to estimate what pace is achievable to race at based on training times and previous times, without trying to run to fast/ambitiously and burning out? Love the videos
Any tips for a young high school runner that is struggling to break 1830 threshold?
Great info for us beginners!
Ran track in HS but was a sprinter. Appreciate the difference in training you mentioned for people coming from shorter distances vs longer distances. Definitely hard to work up to high mileage. The short stuff is fun but it fails to create the endurance needed. PR from a couple years back is high 23 minutes so hopefully that changes in a couple months.
One thing I haven’t seen you address: Please do a video on workout to race predictors for various distances. i.e. What does a certain time for 6x800M predict for 5K race?
today i did my first test on 5km, never tried before that distance. 17:19min:D
Thank you for you Channel, I enjoy watching it a lot. What weekly mileage would you recommend for a female aiming to run 5 k in 21:20? (And in general are the reccomedations for mileage and types of workouts the same for males and females?)
I really want to do this. I just hope there will be a cross country season this fall
you are knowledgeable and you have street cred, but can you be more succinct? i’m into this seven minutes and you could have bulleted this info in about 30 secs. i don’t mind too much but it’s something for me to consider when i’m looking for information
Hey Sage, just wondering if you use a GPS/ HRM watch? and if so which model do you use?
Where can I find the playlist you are talking about in this video?
Would love to see a video about Heart Rate Reserve (HRR) vs the Percentage of the Maximum Heart Rate Method when calculating the different Heart Rate Zones!
thanks for this sage. sub 17 is my next 5k goal, good to know the kinds of workouts i need to do. but im glad that you mentioned first of all about the mileage, because im way off on that front (averaging 30-40k), so i dont really know yet what my potential is like until ive built that up.
I love these videos even though I don’t know why I watch them I struggle to break 27:00 for 5k. I mean ‘tempo run at 3:43/km pace for 20 minutes’ is just LOL. Maybe someday.
Let’s say i want to follow a Pfitzinger 5k plan that has an average of 60km a week. Should my I peak at a higher mileage than that in my base building phase? Or should I peak at 60km before I begin the plan?
I’m a short, fat, 50 year old guy that just got into running a year ago. I just did a 5k in 30:50 but I had better times in training. I got frustrated because I started the race at the beginning and people were passing me left and right. Lesson learned. From now on I’ll start at the back so I can be the one passing people.
You can also take part in adjacent distances of 3 and 10 km or 2 and 6 miles
I’m training for 5k’s. I’m pretty slow. Like 6:44 per but right now I have a small base. So I figure I have a lot of room for improvement. If I should be doing 13 mile long runs once a week. Speed work once or twice and a twenty min tempo run. Where are all the other miles coming from? How many do I need to log? I haven’t built up my long runs too long yet so right now I’m only logging about 15 miles a week. My long runs are only 7 miles and I’m going to add a mile a week till I get to 13
I have 45-50 min commute by bicycle each way, 5 days a week… does that count as base building? What HR zone should I target for those commutes on the bike and should I do other long runs on top of that?
Hey, Sage, I am a sophomore in high school right now who is about to race at the Nike Midwest regional. Which is currently two almost three weeks out for me. I was wondering how do I train like a marathoner before this race.
I’m a sophomore and I ran a 17:02 a couple weeks ago and I’ve been in the 17:10s since it’s kind of annoying
videos keep getting better. information highly useful as usual
Wow! those workouts are almost similar to the ones I had in high school. They do work!!! I ran 15:36 once I implemented some more mileage too.
Estaría bueno si podrías hacer los subtítulos en español miro todos tus vídeos saludos desde Argentina ����
This gotta go into watch later, so I can watch it again when I get to that speed
So for a 17:30 what pace and how long should my long runs be? I ran 17:52 last year but this season I’ve only gotten 18:52. I run 25-35 mpw. 400pr 52 800pr 2:05 1600pr 4:54 2 mile pr 11:17
I think taking the first 200-400m and running it hard in a XC race is in general a pretty smart strategy. Generally there are a lot of people in the race and you don’t want to get caught behind a bunch of slower runners in a narrow, tight turned XC race. You see pros and elites doing this and winning races because they weren’t bunched up.
man you are awesome, i felt on one of your video by mistake, listened it, and it make me want to try running for real, i ive never really ran, never found it usefull and was always saying that i was not made for that, but you changed everything, you are motivational and instructive. i thank you very much for all these precious information you give! keep going (sorry my enligh is not on point )
Sage, what if you only have 1 month and a half of training, and your starting right under 25 mind, going for sub 22?
Just finished my first half marathon! improving my 5k time is next on my list.
Averaging a 7:30 pace is tough for me on a 6+ mile run. I’m only a 20:55 21:22 runner right now. 35 years old; 3 years of running; 2 if you don’t include all the hard work and complete lifestyle change to go from 190 to 150 lbs.
My first 5k was a 15:40 timed trial. I actually kicked in several times.
Yes, professional athlete, but the problem is that what you consider to be “easy running” is most people’s sprinting.
what is % of max heart rate should be during 5k competetive run? lets take kilometer 3 as most adequate.
Wow great video! Thanks so much. I’ve been treadmilling for 14 years but now in my mid 50s I finally started racing. I did a 5k at 25min which is slow I know, but I started interval training and my times are getting better,but to get sub 20 min., would hill runs help the most? I run about 25 miles a week, but I also work 12+ hour days, so I have to do it between shifts. What’s the best way to improve my times?
started running a month ago and did my firs race got 21:09 5k and i was so tired on a flat course. it’ll take me a long time to get sub 17
Your videos are so good Sage, I don’t get why your subs aren’t way higher.
Thanks for your tips. Broke the 20 mins mark after 2 years of running. Doing more mileage this year. Let’s go!
I like this format better for your training talk, Sage. Either while you’re doing easy runs or maybe indoor activity if the weather is not good for shooting outside. Keep up the good work!
I need to be able to run like that but also be able to trap bar deadlift 400 lbs. Any tips and ideas on how to balance this kind of running with strength training but not getting too heavy? I also need to swim 1500m for time, about 32 minutes at the slowest…
Your timing for this video couldn’t have been more perfect. As I have been building up the past few months for 5k season starting this weekend for me. Get that speed up for a good fall marathon.
I’m pretty sure I wouldn’t be able to run 5k under 17 even on a stroller.
I’m not even sure how I ended up getting here. Lol
This video popped up on my recommended feed after I ran a 17:01
And you have to be skinny at-least 150 lbs for a 5 10 male to run that..
I’m signing up for my first 5k (actually a trail 6k) and i’m 2 months out from that. I’m going to try to increase my weekly mileage to 30 miles a week like you recommend. Thanks for the videos Sage.
How you doing bro. I’m from Brazil and run 6km 4 days per week. I never didn’t 17min in 5k. I need training harder with workouts 400 or 200 repeats. Thanks coach sage. It can help me to run efficiently
Is anyone cracking 17 over 40? I’m struggling to break 25 and 17 seems ludicrous at this point.
Hey Sage (and anyone else maybe reading this), approximately how long should we follow this program until we try testing for a PR? More specifically, about how long is the training from the point right after one builds up his/her easy mileage until the PR day (or race day)? Thank you so much! And I love all of your videos!!! Keep it up buddy! -Andy
can you maybe make a training talk video about running with weights ( Rucking).I heard its good training for the military.
Thanks for the awesome videos!
0:13 Very talented runner. I only play an acoustic guitar as a runner. Your parents must be proud of you.������
Great video and great advice! I’m going to try this at a 5k race tomorrow!
love it… Running for life… Vegan for life… fun for life.
Great info! I really appreciate the effort to convert from miles to kms.
been running my tempos at 5:45 pace for 3 miles and 6x1k repeats at 2:59 pace and my best 5k is 32:13 but i’m hoping to break 13 when i finish walking my cat
Enjoyed the info….best 17:20-30 sec haha Enjoyed it all…and will listen again….I think of the 5k as a boxing match in a way….but I also like boxing… Hope your Old School Rocky High Training is going well and Fun! (CO)
First time doing 3 miles i finished it in 25 minutes. Is that bad??
the 3 split thing sounds interesting to me I will test it in 3 Weeks =)
I just ran a 25k two weeks ago on 6 weeks of training (20-30 miles per week). I literally wasn’t doing any running before that. I did decent in the trail run and took second. I then had a light week (about 12 miles) followed by a 5k where I ran an 18:44 only 6 days after my 25k. All of this to say, I have followed your videos for several years and I have just come to realize the importance of base mileage. My goal is to get up to that 60-80 miles per week range and really see what I’m capable of. I really want to get up to those ultra distances as well, hopefully a 50k by the end of January. As a former sprinter, its all new territory for me, but your videos are such a huge help!
So what is wronng with a sub 20 or 22 5k? Most people in a 5k will finish around 25minutes or so. Sub 20 or sub 22 puts you in a decent category. And i get the even pacing advice but only to a point. You just got to. Put down the hammer.
this is what chi running teaches too.. do you think it can be counterproductive to start with intervals to early(first 6 weeks) if one has not been running for a couple of years..?
Why de heck is he running while recording he video? What’s the point of that? It’s distracting and really isn’t beneficial towards the video quality whatsoever. Or is he simply attempting to impress us by running to prove that he possesses impressive endurance. Seriously
What about hills? Should this wait till after building mileage or during??
Hey Sage, what pace would be considered easy vs. hard? Still dont know the pace range. Maybe a training talk?
Will you just get to the point, I don’t want to hear your sorry life story.
What should the 2 minute rest on these consist of, walk/jog?
I’m really not convinced, that a 5 min kilometer is slow. I still believe you should go slower for basebuilding. Not that I know nearly as much about it. Great channel, btw.
my fastest record is 45 mins for 5k…may follow your method..thank you..
when you say rest… do you mean a slow jog or completely stop running between intervals?
Like the opening Sage. Was wondering if you had ever ran the JFK 50 mile race and if you had any thoughts on what it was like. If this would be a good race for a first ultra? Thanks again to you and Sandi for all you do for us. Love your book and am following your training plan in preparation for Boston. Hope to PR and to get into the first wave next year right behind the elites for 2017. That’s my goal for 2016.
I have districts and I’m trying to sub 17 to go to states. This week I hit a lot of these times you r stating. God I hope I go to states
Please do a video on lactic acid tolerance workouts
Thank you
Great video. Presently at 80km/week, 5Ks in the spring and a marathon in the fall. I’m a wee bit slower than 17 min, and I don’t have a coach, so I am trying to figure this all out by myself. I am fascinated by the concept of “peaking” which you mention briefly in this video. Have you made/plan to make any videos about peaking? I would especially be curious to find out how many “seasons” you would generally go through in one year and if you would peak only once in a season. That and whether you include base training and/or rest weeks between seasons.
Great video. I recently ran my first sub 19 5K a few weeks ago, but due to a bad leg over the last 10 months or so my mileage has been limited to around 15K each week. Do you have any advice for how to get my 5K time down further, despite not being able to clock in big milage and many long runs?
Peace be to you! I’ve gotta try THIS! I don’t know if I can accomplish it at 50 years old. However, I can give it a try. A sub 22 would be AMAZING for me!�� I would like to have a faster marathon time also.
Hello Sage!!! Once again great video and thank you for sharing your knowledge as well as your passion! Question for you… when you talk about high mileage for a 5K race let’s say 50K per week… is that mileage just at the end of my peak season or it all the same throughout my training plan… let’s say I got s 5K race in Oct. 2020… what should look like my mileage. Again thanks for everything!!!
Man, I so need to get out of Florida. All my runs are an hour or more and all I see is flat flat flat. Can’t wait to run in the mountains. Love your videos brother. You’re a beast.
1. Have you stolen Andrew Garfield’s hair?
2. What 5k warm up is best for a 44 y.o. who runs about 25 minutes 5k but wants more?
Hi Sage. Long time viewer here. I have recently moved to China and there seem to be races every week or two which I can never resist entering. I figure I have to forget about training specifically/preparing/resting for each one and just go with it, enjoy them and use the races as my VO2 max workout each week. All great. But do you think this is a good long term strategy to up my game? As it stands I feel faster than ever.
Great video! Just got 17’48’’ in my last 5k! Would love get under 17 but it will take time….. and dedication!
what kind of glasses are you wearing Sage? I’d like to get a pair. thanks for your GR8 videos I found you when my sons started XC way back in HS; one is now done and working in his field of study and I’m still running who-hoo! @r_meH2o
sir may u provide me foods to eat before running 10km for 1hr time?
Great advice. Have you got an idea how someone like me could train optimally on only 3 runs + 3 easy indoor bike sessions per week! I fit these around family and work (usually adding more runs normally leads to injury so I am on my indoor bike on the other days to replace my easy runs). I currently do 1 day tempo, 1 day intervals and 1 day longer run all done within an hour. I am currently around 22:00 5k pace aiming for sub 20 by year end. I am 36, Male and got another 5kg to lose.
Sage pls make a video about cadence, how important it is and how to improove it? thanks
Nice video. Still haven’t totally given up on the dream of running sub 17 (with 6 year old PR of 17:00.61). How to manage with fulltime job and family is worth another video:)
I ran a 17:10 with no training and 10
Hours of tennis a week, I’m 16 and my PE TEACHER was astounded
Sage, are you advising on active or static rest between your intervals?
catching people in the middle of races is my strategy. i pass about 40-60 people in the middle of the race and for the majority of the cross season i was in the top ten for my level
Thanks for the helpful advice! I just started training for 5K race. Impressed that you’re filming while running. What device did you use to record?
Sage I’m really starting to realize the wisdom in aerobic base/mileage building AT conversational pace. I’ve been employing this into my most recent runs to try to hit my weekly mileage goal so far so good. Thanks for drilling that in for me!
I’m a 16 year old, whose PR’s are
12.97 sec 100 m
26.98 sec 200 m
1:00 min 400 m
2:20 min 800 m
5:00 min 1500 m
11:50 min 3000 m
20:00 min 5000 m
48:19 min 10000 m
1:50:47 min 20000 m
You’re right. In addition, the better your result by 1500 meters or 1 mile, the more chances to show a good result in the race at 5000M.
I’m a fat dude and just ran 28:51 5KM, which isn’t much to you actual runners but chubby wants to participate in a 5KM race and do a sub 17minute run, it’s in October so I’ve a good few months to train for it. Hopefully I can achieve this goal.
My current PB is 24:34 at parkrun level ( i have completed 3 5k parkruns) each one has been faster than the other. I have my first 5k competitive track race this weekend at university league level.
Thanks for the information Sage. I’m a 44 year age grouper looking to beat my PR of 21:30. This is great information to keep me on my goal without burning out. My goal is an 18:00 5k. Thanks for all your tips.
I have a 5k road race in 5 hours. Im trying to focus on my goal of sub 17 minutes.
Hi, tks for these video. I don’t know if you have covered this subject, but can you do a video about recovering from injury. Tks anyway again. Take care
14:29..that’s insane. This channel is such a wealth of knowledge, I love it.
If I’m at 5:22 for the mile and moving up, what would a good goal time for a 5k be?
I am in High School and just finished my Season. But I also must start training for next season. This will help lots because right now my 5k time is 24:xx. This will help tremendously.
JUST LISTENED TO THIS 5-K TRAINING TIPS. IM 58 MOVED TO CENTRAL OR. 2 MOS. AGO GETTING MORE USED TO APROX. 4500 FEET FROM LOS ANGELES. UP TO 35 OR SO MILE A WEEK. INSTEAD OF PUTTING 4 CHALLENGING WORKOUTS A WEEK I READ AN ARTLCLE FOR OLDER RUNNERS TRYING TO MAX OUT IN 5 & 10
K RACES TO DO ALL THE WORKOUTS IN 9 TO 10 DAY BLOCKS INSTEAD OF 7 DAY TYPICAL BLOCKS. INCLUDED BESIDES EASY DAYS-LOW EFFORT ARE A 10-K TEMPO;PROGRESSION RUN WITH THE LAST MILE ALLOUT-A10 MILE LOW EFFORT RUN -A 10-K LOW EFFORT RUN WITH HILL SPRINTS-& LASTLY A SPEEDWORKOUT. I JUST DID 3-ONE MILE REPEATS ON THE ROAD WITH ROLLING TERRAIN I JOG BACK TO THE START WITH 2 400 METERS @ SAME 90 PLUS EFFORT THEN 4 100 METERS ALL OUT. I WAS CLOSE TO 20:40 ON MY 5-K BEFORE I MOVED. MI KNOW I HAVE A WAYS TO GO BUT I WOULD LIKE TO BREAK 20:00 ON A 5-K & LOW 40S ON A10-K. I WOULD TOTTALLY APPR’ SOME GOOD SOUND ADVICE-NO PAIN NO GAIN IM WILLING SCOTT THE RETITED PLUMBER’I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor? I am training for a 5k competition and I do lots of HIIT (3 times a week)
Great tips… For a 5k, I can hold a 7 min mile pace for about a mile, but then I decline really bad on the last 2 miles.. so bad that my time is worse than running (at tempo) a steady 8min mile 25min 5k… so frustrating, getting the speed..Ive completed a couple recent sub 2hr half marathon, so have the endurance, just getting the speed is an uphill battle… I really want a sub 20 5k.. but it seems miles away:p
Hey man im new to your channel. Where did you go to high school in Oregon. I am a freshman and i live in oregon.
Slightly unrelated to video but I’m curious on how running improvement works when you say “peak”. Does one need to peak then decline slightly? Or can one just always continue on a gradual improvement?
To run the speeds that are recommended throughout this video, what level/speed do you have to be at, to do this? Those speeds, for me at this stage, are faster than I can sprint lol:(
I’ve run between 17:00 and 17:08 9 times and haven’t broken 17 yet ��
Great video Sage. And you did your homework on mile/km conversion!:-)
How to run a sub 18 minutes 5k run:
1) be skinny as fuck or athetic
2) have a good stamina
You’re welcome
Honestly there is no other way around for a fat guy to run a sub20 5k
Year after year I keep finding myself coming back to this channel, especially at the start of summer
Ran a time trial last night.
Last year I struggled to run 18:30.
Last night I popped off a 16:57 time trial.
Long way to go for a PR of 15:39.
But I cut the distance in half:)
It’s harder to go fast the older you get.
My 5k is 19:31 at the moment, so that should be next summer 18:31 😉
My PR is 17:27 (with Jello legs at the end) I ran 5*1000m today at 3:18, 3:21, 3:21, 3:20, 3:16 do you think I can break 17 at Nike regionals in 2 weeks it’s my goal
I really appreciate that you also mention the speeds in kms as well as miles.
How about making pace plans for difficult courses. Such as knowing you have a 1/2 mile clime starting at the end of the first mile, or starting with a huge down hill and having to race back up, all in a 5k to 10m race.
You didn’t mention at what percentage of heart rate you should run a 5k race. Since it’s an aerobic event at the higher end, it should probably be at the higher end or a little over anerobic threshold? So like 88-90%? Am I right?
A training talk: racing for training? I have always heard that we should train for racing, and do not race for training. Yet, if you are preparing a marathon and you have to do a long tempo (e.g., 10 to 12 miles), would it help to do it within a half-marathon race? It would help in sustaining the required pace (and also help practicing fluid intake). The same applies to training for half-marathon. Your opinion?
Sage it makes me chuckle how you called your 15:17 5k in highschool as pretty decent lol, my best is high 19’s, so i can only dream of such a time, i’ve come from a cycling background and only really started taking running seriously for about a year now so i am pleased with my progress thus far though, keep up the great videos bro
Question… Could I improve my 5k time from 20:07 to a sub 15:30 in 4 years?
I’m a 15 year old guy & freshman in high school. This is my first year running seriously. Last year my fastest mile in gym class went from a 11:10 to a low 8. (I was a little overweight:P) Now, 1 year later at my second track meet ever I ran a 5:40 mile & a 12:51 2 mile:D. I have pretty high goals now to run track/xc in college. Preferably at a big university/div 1 school for a chance at a scholarship. So, if I am able to improve at such a high rate now, do you think I could have a shot at running a 15:29 by my senior year?Love your videos they have really helped me.
Ben:D
Do you have any advice for getting sponsored/becoming a professional runner?
I run 17:30 5k, but I only do intervals, pretty much never do long run. I guess I might improve drastically if I start to do that!
Ironically, I can do intervals of 5x 3:15 with 2 minute intervals, but can’t break 17:30 in an actual race.
I enjoy your videos! Specially that you give conversions to kilometers! Hi from Guatemala!
I’ve been running for 8 months now and ran a 5k in 24 minutes about 3 weeks ago. That was a pace of 4:48 min/km. I find living in the 4 minute range very hard at this moment. I’m 6′ 1″ and weigh 192lbs. So, I probably need to shed a lot of dead weight before I can even do 5k in 20min, let alone 5k in 17min.
Sage, the music intro was fun! I like marathon distance [want to do an ultra]. Saw this latest post and thought 5K…I am sure Sage has something to tell me. It is the speed that I should add to my training. Thank you for advice totally makes sense.
Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don’t take days off. I play football on Sat morning and that’s my “day off”. guess 1k interval training might be more effective? I also do hill runs.
Hi I had an abdominal hysterectomy in December. I am training for a 5k run but I am still doing 10min each km. I am getting frustrating. It’s been 2 months. Can you give me some tips����
At 2:30 he says he wasn’t great at 5K’s when his PR is 14:29 I believe while I am STRUGGLING to get below 20 minutes!
musical intros are totally awesome. i’m ill in bed and you still manage to crack me up
Another great vid. How bout a strength training and core work vid?
Hi Sage, this year I will be running a bunch of 5Ks and Half Marathons…my dilemma is regarding speed work. Should I stick to the half marathon one (usually 800s repeats) or maybe I should mix them up? Thanks in advance
Another great workout! It must be so difficult running with a selfie stick.