40 years old - ran my first mile since HS one year ago at a 9 minute pace. Using a plan from your website and watching your videos, I am now running 18 miles a week, a 7-minute mile, 23-minute 5K, and a 51-minute 10K. Down 25 lbs, no injuries, continuing to improve as I work towards completing my first half marathon! Thanks for producing such great resources!
yes. And "fast" is a relative term. I'd done some pretty in-depth talk on stuff like Coe's 5-pace theory (i.e. you run two paces faster than race pace in some training workouts and two paces slower than race pace in some training workouts...of course some people are training for a 5km and some people are training for a marathon...but the kind of principle still applies!).
Thank you for the reminder because I mainly do speed work when I simply don’t have time for anything else so my rationale is that short+ fast is better than nothing :)
ha ha you're making me feel old! Yes, it's been a journey of over 12 years on the youtube now...making running related content! Thanks for your support!
This makes sense! I've developed a habit, probably a bad one, from just running 10 miles a day, with no speed work outs. I've noticed that I've slowed 20-30 seconds a mile in the last year. I associated that with maybe my age (53), but that may not be the case. I'll put this in my weekly workouts! As always, thanks for the tips! Huh, I'm first! 😁
Wow Danny I literally do the exact same thing. In order to hit my weekly mileage goal I just Cary speeds of the same 10.5 mile loop. Probably not the best idea
hey 10-miles each day at age 53 is great! Having consistency is also awesome...and you gotta do what you like! I mean it could be lots of reasons, but for sure when people start doing a little bit of pace changes/speed, they can get faster (or make a certain pace feel more comfortable/slower) with some progression. This talk is about optimizing peak race performance (With speed work)...which for some certainly may not be enjoyable and is also an injury risk. Keep up the great work and stay healthy!
Blixten already told you what you're not doing. I'll add, train with a HR monitor and INSIDE your "10 miles a day" one day smash all hills (150-160HR) and next day you "should" have tired legs (overload/progression) so you do an easy roll your legs at 130HR. Another hard day you start at 140HR and push it constantly up to 150HR without slowing down, again you'll be tired next day. Speed work technically raises your Lactate threshold (LT - look it up) and that means you can hold your fast pace for longer but base kms (10 miles is plenty) you inter mix it so you're not bashing out KMs which if you look at the pro they do this HARD/EASY over and over pattern.
I started my interval speed training recently, by coincidence you did this video backing up what my intention of the training are. Great video, great training talk.
I am doing right now what you are saying basically. I have been steadily increasing my milage, up to 10 miles at 7.30 to 6 minutes / kilometer pace. Doing some 50 kilometers a week. Now i am gradually integrating some tempo runs, intervals starting within a few weeks.
Agree 100% with the metabolism part (well with the rest too). I'm 48 and post menopause and get super lean when on marathon training with lots of high intensity and lots of good food.
It's starting to make more sense to me after watching this video even though I'm not much of a runner . . . but I'm trying to start running. I'm mostly hiking up mountains that take 8-10 hrs and burn 7000 calories. I'm 68 years old and never ran since high school and very little of it then but I was a good runner when I did. I do some wind sprints up very steep hills and other hills are so steep I hit Max HR (180+) in a 1/4 mile without running at all.
Can you make a video on treadmill workouts? What I noticed my cadence is higher than on roads, maybe its just harder to push off? Also the room ventilation is very important to not flip over the aerobic threshold. It can be a big topic as lots of ppl inside their homes now. :)
I'd done some before...but maybe can get on a treadmill again soon. Depends on the model and other conditions. Generally running on a flat treadmill should be easier because no wind resistance. Also the nature of pushing off a moving belt changes your form slightly. Generally it is a softer impact then something like a road. But some treadmills aren't calibrated correctly and are not accurate! Likewise, running inside often gets very hot and stuffy (esp without a fan or good ventilation)...again because no wind generally!
Great channel, thank you for all the educational content. Really learned a lot from this and other videos. As a relatively novice runner this helps me greatly.
Dear Sage. I am an ex track runner (800m &1500m back when they were still distance events and not speed ones). The better part of my adult life I am a mountain runner and a mountaineer. Sometimes when I am trainning I like to observe other people and give them feedback on their running form. I noticed in this video that the movement of your left arm is quite different from the movement of your right arm. Are you aware of this inbalance in your movement?
This is very important esp. for those who had gotten used to LSDs. I would usually incorporate a tempo run, a short rest/jog and followed by these speed workout reps. But these speed workouts should only be done 2-3 times a week.
just took a look how You running with the athlete special, I think the key element what's need to change it is arm movement. Maybe You are inspired of Kawauchi arm swing, but in high speed that arm swings isn't accurate imho. In that kind of distance session tight running is the key imho. anyway, nice running talk video. Thanks!
Why speed workouts: 1. Muscle power and better form 2. More power and efficiency with heart, lungs, and blood flow 3. Boosts metabolism and better fitness quickly Let's get rid of MAF 😂
Sage says at the start to build your aerobic base first then add the speed work. Isn’t that maf?? I’m sure there are many runners who haven’t maxed out their aerobic base yet or even come close.
@@bartjames8106 yeah I agree, aerobic base first. But no speed workout in MAF right? Once you have strong aerobic base, that's the time for speed workout to come in = no MAF anymore
@@bartjames8106 I've over-simplified things in this video to just make 3 points. See some more of my talks on Periodization. I actually disagree with MAF on a lot of points (including his diet stuff especially) and just think he basically re-packaged Lydiard's "aerobic base" concept. I've done several talks on MAF. I mean basically all of us are working off of what Arthur Lydiard laid out in the 1960s with periodization and mainly aerobic based training with speed and quality strategically sprinkled in...but I actually would suggest (or more advanced runners) that some element of speed can start early in a training cycle. Like doing Strides and Hill Sprints or even Jack Daniel's style "Phase II" Reps. Even in our Sage Running training plans we start workouts within the first 3 weeks. Could be a 20-min Tempo Run , could be a Fartlek. or pace variation during a Long Run. .It depends on how advanced the runner is and what event they are training for. But there is a progression and the exact variables within a "Quality or Speed" workout matter with this timing.
Thanks for the tips! Personally I've been MUT training for the most part this past year leading up to my first real mountainous ultra and now I'm trying to get speed back for a full marathon in March. Incorporating some kind of speed training over these next few months is gonna be important.
Thanks for the motivational video! It's so nice that a professional athlete can make running feel accessible to us normies. When you say speed workouts should be 5-20% of running volume, is that in terms of mileage, time, or number of workouts?
It can vary. Generally in terms of mileage (but this may or may not correlate with time depending on the nature of the workouts you are doing). Also generally you wouldn't be doing more than 2 "quality" workouts a week. Going to the track 3 times a week for a long distance runner is a lot...same if you are doing 30-40% of your total miles at a really fast pace.
It's a little too late to do any workouts if you're doing a 50 miler in 5 days. With only 5 days until the race, you won't get any benefits from the workout and you risk tiring yourself out. I would just do very short easy runs and then a day off 2 days before and the day before do like a 10 minutes walk/jog. It should be a mile at most. Anyways, good luck!
I agree with tristan but for next time sprint snake on turf from 100 yards -10 yards every time down to 20 yards and then all the way back up. Another one I do is sprinting up a short but steep hill (about 30 seconds), jog back down and do about 10 reps
Sage, I’ve seen others speak on doing speed work at the beginning of the training cycle and then getting into more of the longer distance training runs and tapering off speed work. Interesting..speed training should be without question a vital part of all our training programs though!
yes, I've done more in-depth talk on periodization of training cycles and depending on how advanced a runner is and what kind of event they are training for...people can "touch on speed" fairly early in a training cycle. For example Daniels "Phase II" reps or Lydiard "Hill Phase". You can always start with Strides (i.e. 6-8 x 20 sec at mile race pace) pretty early on. Or stuff like short hill repeats with full recovery. In our Sage Running programs we often jump into even 20-min Tempo Runs within the first 3 weeks (even while building up weekly mileage)...but generally the prerequisite is 3-4 weeks of mainly Easy Paced mileage and starting 100% healthy and refreshed
Thanks Sage, there isn’t any running track or even many ideal parks to do interval speed training where I live, could I get the same benefits to help with speed, just doing some hill repeats? is there a recommended time for each hill repeat,? I normally do two 15km tempo runs a week up & down rolling hills, so do I pick one hill & run up & down it at a faster pace, say 30sec -1 minute? 5 minutes?
I never get muscles burning - why is that? I get really tired, like my legs have had enough, and if I push further with more reps I get breathless, almost hyperventilating and sometimes I feel sick, but I’ve never felt my muscles burn.
Stand on the edge of a step on the balls of your feet with back of feet hanging off. Now lift your feet (body) up on your toes then slowly down as far as possible. Now do this 30 times as fast as you can. That is the lactate “burn” 🤪🏃♂️🏃♂️
Will doing 5-10 100m sprints 3 times a week also improve my basic speed? Like will it improve my 800m time because after weeks and weeks of doing speed after easy runs, it makes me faster?
yes, I've done several videos on MAF. I'm not a huge fan because he basically just took some elements of Lydiard's "Aerobic Base" and over simplified things IMO.
That other runner has great form with a much more pronounced forward lean and tight but relaxed looking arm swing. Looks like he’s putting in less effort although I’m sure that’s prob not the case.
Hey your video was great! My friend also makes running videos like this on CZcams. Check him out and subscribe if you get the chance, JK Running Productions! 😄
40 years old - ran my first mile since HS one year ago at a 9 minute pace. Using a plan from your website and watching your videos, I am now running 18 miles a week, a 7-minute mile, 23-minute 5K, and a 51-minute 10K. Down 25 lbs, no injuries, continuing to improve as I work towards completing my first half marathon! Thanks for producing such great resources!
“LSD” took my running to a whole new level 😎
for the algorithm - for your effort ;)
thank you!
Great video. If you make a video called "the importance of speed and LSD", you'd be hitting 200K in no time... :-)
Well it’s aight he has 208k now
I was coached that "If you want to race fast, you have to train fast"
yes. And "fast" is a relative term. I'd done some pretty in-depth talk on stuff like Coe's 5-pace theory (i.e. you run two paces faster than race pace in some training workouts and two paces slower than race pace in some training workouts...of course some people are training for a 5km and some people are training for a marathon...but the kind of principle still applies!).
Great video Sage thanks for sharing all that knowledge, the shadow was that the other one looks like you 🤣
Thank you for the reminder because I mainly do speed work when I simply don’t have time for anything else so my rationale is that short+ fast is better than nothing :)
Glad the OG is taking back the CZcams crown! You started all this and paved the way
ha ha you're making me feel old! Yes, it's been a journey of over 12 years on the youtube now...making running related content! Thanks for your support!
This makes sense! I've developed a habit, probably a bad one, from just running 10 miles a day, with no speed work outs. I've noticed that I've slowed 20-30 seconds a mile in the last year. I associated that with maybe my age (53), but that may not be the case. I'll put this in my weekly workouts! As always, thanks for the tips!
Huh, I'm first! 😁
Danny Jacobs That’s probably muscle loss. Speed work builds muscle, and after the age of 40 muscle mass drops significantly.
Yeah, sounds like you have no plan with your running. You need periodization, progression and overload. Otherwise you'll stagnate, or even regress.
Wow Danny I literally do the exact same thing. In order to hit my weekly mileage goal I just Cary speeds of the same 10.5 mile loop. Probably not the best idea
hey 10-miles each day at age 53 is great! Having consistency is also awesome...and you gotta do what you like! I mean it could be lots of reasons, but for sure when people start doing a little bit of pace changes/speed, they can get faster (or make a certain pace feel more comfortable/slower) with some progression. This talk is about optimizing peak race performance (With speed work)...which for some certainly may not be enjoyable and is also an injury risk. Keep up the great work and stay healthy!
Blixten already told you what you're not doing. I'll add, train with a HR monitor and INSIDE your "10 miles a day" one day smash all hills (150-160HR) and next day you "should" have tired legs (overload/progression) so you do an easy roll your legs at 130HR. Another hard day you start at 140HR and push it constantly up to 150HR without slowing down, again you'll be tired next day. Speed work technically raises your Lactate threshold (LT - look it up) and that means you can hold your fast pace for longer but base kms (10 miles is plenty) you inter mix it so you're not bashing out KMs which if you look at the pro they do this HARD/EASY over and over pattern.
I started my interval speed training recently, by coincidence you did this video backing up what my intention of the training are. Great video, great training talk.
LSD training is my kind of training
I am doing right now what you are saying basically. I have been steadily increasing my milage, up to 10 miles at 7.30 to 6 minutes / kilometer pace. Doing some 50 kilometers a week. Now i am gradually integrating some tempo runs, intervals starting within a few weeks.
How to run longer: run longer
How to run faster: run faster
All about that Base. M. Trainor. As I get older...I train and eat for health n fitness.....you even covered that. Good info here for us all.
Agree 100% with the metabolism part (well with the rest too). I'm 48 and post menopause and get super lean when on marathon training with lots of high intensity and lots of good food.
Always good stuff..... Efficiency is the real deal .... Greetings from 🇨🇱
Some of the best advice on CZcams and making it very easy to understand. Thank you!!
It's starting to make more sense to me after watching this video even though I'm not much of a runner . . . but I'm trying to start running. I'm mostly hiking up mountains that take 8-10 hrs and burn 7000 calories. I'm 68 years old and never ran since high school and very little of it then but I was a good runner when I did. I do some wind sprints up very steep hills and other hills are so steep I hit Max HR (180+) in a 1/4 mile without running at all.
Thank you for your videos, man.
Can you make a video on treadmill workouts? What I noticed my cadence is higher than on roads, maybe its just harder to push off? Also the room ventilation is very important to not flip over the aerobic threshold. It can be a big topic as lots of ppl inside their homes now. :)
I'd done some before...but maybe can get on a treadmill again soon. Depends on the model and other conditions. Generally running on a flat treadmill should be easier because no wind resistance. Also the nature of pushing off a moving belt changes your form slightly. Generally it is a softer impact then something like a road. But some treadmills aren't calibrated correctly and are not accurate! Likewise, running inside often gets very hot and stuffy (esp without a fan or good ventilation)...again because no wind generally!
Thank so much for your help,great video
Awesome advice and topic! Been enjoying all of the great content you have been putting out.
Great channel, thank you for all the educational content. Really learned a lot from this and other videos. As a relatively novice runner this helps me greatly.
Dear Sage. I am an ex track runner (800m &1500m back when they were still distance events and not speed ones). The better part of my adult life I am a mountain runner and a mountaineer. Sometimes when I am trainning I like to observe other people and give them feedback on their running form. I noticed in this video that the movement of your left arm is quite different from the movement of your right arm. Are you aware of this inbalance in your movement?
This is very important esp. for those who had gotten used to LSDs.
I would usually incorporate a tempo run, a short rest/jog and followed by these speed workout reps. But these speed workouts should only be done 2-3 times a week.
just took a look how You running with the athlete special, I think the key element what's need to change it is arm movement. Maybe You are inspired of Kawauchi arm swing, but in high speed that arm swings isn't accurate imho. In that kind of distance session tight running is the key imho.
anyway, nice running talk video. Thanks!
Best coach ever 🙌🙌🙌 had me at LSD
Thank u very much, for making it simple for most of us 🙏 😉
Great video😊
Fantastic video, very well explained and completely agree with your points 👍
Your BQ plan has me scheduled for two workouts next week and I am kind of dreading it. No pain, no BQ, I guess.
thanks for your support! enjoy and stay healthy!
Why speed workouts:
1. Muscle power and better form
2. More power and efficiency with heart, lungs, and blood flow
3. Boosts metabolism and better fitness quickly
Let's get rid of MAF 😂
MAF == LSD
Sage says at the start to build your aerobic base first then add the speed work. Isn’t that maf?? I’m sure there are many runners who haven’t maxed out their aerobic base yet or even come close.
@@bartjames8106 yeah I agree, aerobic base first. But no speed workout in MAF right? Once you have strong aerobic base, that's the time for speed workout to come in = no MAF anymore
@@bartjames8106 I've over-simplified things in this video to just make 3 points. See some more of my talks on Periodization. I actually disagree with MAF on a lot of points (including his diet stuff especially) and just think he basically re-packaged Lydiard's "aerobic base" concept. I've done several talks on MAF. I mean basically all of us are working off of what Arthur Lydiard laid out in the 1960s with periodization and mainly aerobic based training with speed and quality strategically sprinkled in...but I actually would suggest (or more advanced runners) that some element of speed can start early in a training cycle. Like doing Strides and Hill Sprints or even Jack Daniel's style "Phase II" Reps. Even in our Sage Running training plans we start workouts within the first 3 weeks. Could be a 20-min Tempo Run , could be a Fartlek. or pace variation during a Long Run. .It depends on how advanced the runner is and what event they are training for. But there is a progression and the exact variables within a "Quality or Speed" workout matter with this timing.
Thanks for the tips! Personally I've been MUT training for the most part this past year leading up to my first real mountainous ultra and now I'm trying to get speed back for a full marathon in March. Incorporating some kind of speed training over these next few months is gonna be important.
Love it! Thank you
Nice talk, thanks!
Great stuff!!!!
Thanks for the motivational video! It's so nice that a professional athlete can make running feel accessible to us normies.
When you say speed workouts should be 5-20% of running volume, is that in terms of mileage, time, or number of workouts?
It can vary. Generally in terms of mileage (but this may or may not correlate with time depending on the nature of the workouts you are doing). Also generally you wouldn't be doing more than 2 "quality" workouts a week. Going to the track 3 times a week for a long distance runner is a lot...same if you are doing 30-40% of your total miles at a really fast pace.
@@Vo2maxProductions Thanks!
ah dude you're fucking amazing. bless.
6:02 when coach says 5 minutes till next set
200k soon!!!
Very helpful
I’m going to attempt to run my first 50 miler in 5 days, anyone have any ideas on what a good speed workout would be? Without overdoing it
It's a little too late to do any workouts if you're doing a 50 miler in 5 days. With only 5 days until the race, you won't get any benefits from the workout and you risk tiring yourself out. I would just do very short easy runs and then a day off 2 days before and the day before do like a 10 minutes walk/jog. It should be a mile at most. Anyways, good luck!
I agree with tristan but for next time sprint snake on turf from 100 yards -10 yards every time down to 20 yards and then all the way back up. Another one I do is sprinting up a short but steep hill (about 30 seconds), jog back down and do about 10 reps
Cheers guy, great advice👌🏻
excellent
Sage, I’ve seen others speak on doing speed work at the beginning of the training cycle and then getting into more of the longer distance training runs and tapering off speed work. Interesting..speed training should be without question a vital part of all our training programs though!
yes, I've done more in-depth talk on periodization of training cycles and depending on how advanced a runner is and what kind of event they are training for...people can "touch on speed" fairly early in a training cycle. For example Daniels "Phase II" reps or Lydiard "Hill Phase". You can always start with Strides (i.e. 6-8 x 20 sec at mile race pace) pretty early on. Or stuff like short hill repeats with full recovery. In our Sage Running programs we often jump into even 20-min Tempo Runs within the first 3 weeks (even while building up weekly mileage)...but generally the prerequisite is 3-4 weeks of mainly Easy Paced mileage and starting 100% healthy and refreshed
How do I know when my aerobic base has been 'built'?
LSD can be a bad trip......
Tripping over a rock during my long run that is....
How many times perer week do you sugest to do speed work? And how many hill repeats do you recomend?
Heal repeats sound soothing
Thanks Sage, there isn’t any running track or even many ideal parks to do interval speed training where I live, could I get the same benefits to help with speed, just doing some hill repeats? is there a recommended time for each hill repeat,? I normally do two 15km tempo runs a week up & down rolling hills, so do I pick one hill & run up & down it at a faster pace, say 30sec -1 minute? 5 minutes?
Sage can you please tell me what is the name of the background music around 2:03-2:19 when you ran with the athlete special
Do you think a workout like 12x400m builds endurance/v02 max in addition to speed and running economy or just speed
would HIIT workouts on a rower or with a jump rope be useful?
I never get muscles burning - why is that? I get really tired, like my legs have had enough, and if I push further with more reps I get breathless, almost hyperventilating and sometimes I feel sick, but I’ve never felt my muscles burn.
try shorter 200-400m repeats where you push harder than your 1k pr
Maybe you’ve never had to run fast enough? I am really bad at dealing with lactate, so I need to train my nervous system to push through that
Stand on the edge of a step on the balls of your feet with back of feet hanging off. Now lift your feet (body) up on your toes then slowly down as far as possible. Now do this 30 times as fast as you can. That is the lactate “burn” 🤪🏃♂️🏃♂️
@@marlinweekley51 Ah.. Well I get that, but it’s very subtle. I’ve never had that when running. I push myself pretty hard during intervals and races.
@@RobManser77 gotcha - I don’t experience it much anymore- too old to push myself hard enough I guess. 😆👍🏃♂️🏃♂️
Will doing 5-10 100m sprints 3 times a week also improve my basic speed? Like will it improve my 800m time because after weeks and weeks of doing speed after easy runs, it makes me faster?
ALGORITHM
Have you done a show explaining MAF method?
yes, I've done several videos on MAF. I'm not a huge fan because he basically just took some elements of Lydiard's "Aerobic Base" and over simplified things IMO.
vLAmax >> vO2max
anaerobic >> aerobic
100% true. Speed is always #1!
Remember speed is 12s /100m or faster
👍
That other runner has great form with a much more pronounced forward lean and tight but relaxed looking arm swing. Looks like he’s putting in less effort although I’m sure that’s prob not the case.
I can't understand aerobic base running
This is great self defense training. Nobody is gonna catch you.
"If you're just starting out, You wanna do LSD"
That's a weird intro by Sage's standards 🤣
PICK ME! Sage
LSD??? Speed injection?? What kind of effed up channel is this
Hey your video was great! My friend also makes running videos like this on CZcams. Check him out and subscribe if you get the chance, JK Running Productions! 😄