HOW TO RUN A FASTER 5K : WORKOUTS AND TRAINING TIPS | Sage Running
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- čas přidán 14. 10. 2024
- Keys to improvement and Speed.
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Thank you, with your help, I finally broke the 18 minutes barrier (passed from 18:55 to 17:49)
How you have done interval
Great talk. I like how your "easy pace" of 4:23min/km is my redlining pace! :)
Yeah, that's below my PR
Though 4:23min/km may not be my "red line" pace, it is most certainly NOT conversational for me as well :-). I believe it is more relevant to focus on the pace being "conversational" than on a given pace.
Thanks for the metrics conversions, very usefull, nice videos Sage
Your channel is a great resource for any amateur runner. I appreciate you sharing all of your running knowledge. This has been really helpful for me.
The intro is DOPE!
BTS made me love myself (Off topic but) ayeee BTS :)
Got the 5k/10k training plan. Increased my mileage accordingly. (Up to 65-75km a wk) Kept the easy days really easy. Managed to get a PB 5k 19:50! Didnt manage to break the 20mins mark even when im doing 55-65k/wk with more interval works 10years back. Very happy with this.
Surely the intervals would have made you faster
That dead pixel in the middle of the screen kills me.
Amjid Khan i thought it was my phone for half the video
Yeah better just delete this video
Damnit. Now I can’t stop looking at it.
This was great, thanks, been searching for "ways to improve running speed" for a while now, and I think this has helped. Ever heard of - Ralebney Running Recoilless - (do a search on google ) ? Ive heard some interesting things about it and my brother in law got cool success with it.
congrats on 76k very well deserved
Super helpful as I go into senior year 🙏
thanks coach! good stuff. always good to get a reminder about tempo runs
Great advice again, Sage. we really appreciate it!
Hoping to break 19:00 this march going to apply this thank you!
Alright here goes! My first step into the endurance world :O Doing this mostly as a form of crosstraining, but i'm excited to take this seriously- to see how real runners train :D
How did it go?
I need to break 17 on a 5k this year!!!
That's really good!
Hi, 2 years in the future, did you do it?
How did it go, I am really hoping for this goal and also to break 16:30
@@closmasmas9080 how'd it go?
Cofresh I haven’t raced a 5k since, but I have been having my best training ever during this quarantine
Nice; I'm currently at 70 kilometers per week (45 miles for my non-metric friends;)). Happy, that there is still room for improvement.
Might need to get that 5k plan, definitely want to work on the speed after this batch of marathon training I'm currently on 👍
what is the max millage you would recommend for a high school student while in the xc/track season?
depends on what you've done in the past and how long you've been running (in terms of years training and previous weekly mileage in past seasons). You only want to slowly increase volume/mileage or you might get injured. Maybe only 5-10 miles per week higher per season on average. For example, I was running about 20-30 miles/week as a freshman, 30-35 per week as a soph, 40-45 per week as a junior, and usually 50-70 as a senior. That is a pretty big and fast increase and some would get hurt running over 50mpw. Other guys have run much higher (i.e. 70-80 miles per week or even more in high school). It also depends on your workout intensity too though. Slowly change things and don't do anything drastic (with increasing volume and/or intensity). Also back off if you get super tired and if you feel like an injury/pain is coming on. If you're in school you probably also have to listen to your coach (and some are for sure better than others!). Good luck!
Sage advice along w Daniels (an underrated treasure)
Seeing the perspectives of other entrepreneurs always sparks an inner fire in me, keep on hustling! 🚀
Hey Sage, I was wondering what your "Easy pace" was back when you were focused on running marathons.
"Comfortably Hard".... 🏃 running is tough.
I just turned 14 and can run a 18:33 5k and it's the beginning of the season. Will u plz reply with a good weekly workout and I am at 35 to 40 miles a week
Great video thanks
Sage any thoughts on the wearable lactic acid monitors to dial in training paces? i.e. BSX Insight? Thanks for all the videos big fan!!
For those of us who are older and need to minimize the amount of actual running training we do, how many running sessions can be replaced with cycling, elliptical or rowing machine cardio sessions and maintain effective training for 5Km races?
I used to run 3miles in 21 mins. As I’ve gotten older now I’m at 28 mins. Im still running but getting slower and slower. I’m running 24-30 miles a week but I’m just getting slower
Run interval
how often would you recommend mixing in a race pace 5k workout? more specifically when should I begin to taper off of the higher intensity workouts before a race?
Reduce the running volume (time on feet) when you taper, but keep the intensity.
Sage, can you make a video about the process and how you went pro?
Sage, any tips on running with good form at conversational pace? I find the slower I go the worse my form is. I can only maintain good form if the pace is quicker.
Sage, if you were to walk out the door in your current state, fresh legs etc and run a 5km on flat road (max effort), what do you think your time would be??
Hi sage, been watching your videos for sometime just for inputs on how to get faster. In about a 8 days i have a school run which is 1500m and really wanna get to that 4:50 mark. As of now I've been doing some sprinting workouts where i run 850m × 5 sets(which is a total of 4.3km or so.) Averaging at 4 min and I've been doing treadmill workouts which includes 1.2km in 5:20 mins × 5 sets(which is 5.5 km or so) So I wanted to know if I should continue this or should I include long runs like going everyday for 7k or 8k. Any input would be helpful. Thanks :)
Iam going to try to break a 18min 5k in december this year
Great video! With a job and family and all, it's really hard for me to find time to run over 40k per week. Can you compensate lower mileage with higher intensity? Only tempo runs instead of easy runs?
nop it doesn't play the same role but you can try to pre-fatigue your legs before steady/ long runs
After reading Daniel's Running Formula I'm a little confused on the proper progression of intensity. In the book he states early on to go from a mileage building type phase to phase 2 which is repetition then intervals then tempo but many of his plans bring tempo in earlier. Also you're saying to bring tempo in earlier. Can you clarify if tempo or reps should come after base?
Good training talk. Oddly enough you seemed a little more composed and comfortable giving 5k training advice rather than marathon or ultra advice haha
One thing about Sage videos is you're always gonna hear "maybe" a lot lol. 13 of them in this video.
How long can a 20min 5k runner hop on one leg? Im sick of shin splints. I wamt to build up calves before get into it again. Maybe ignore my reason but is there a number? Im flat out doing 30 seconds one leg.
I'm 5'8", 75kgs(a lil overweight). my best 5k is 23:30m. I can't lose weight, even though I run at least 5k per day. any tips? I wanna lose weight and run 5k in 15m.
NEERAJ NEGI eat less?
NEERAJ NEGI believe it or not but it takes actual discipline..stop eating the junk food you know you eat. people want to run fast but guess what. they truly don't care enough because they eat shit food. the training will take you the longest but will never be achievable if you eat over your daily maintenance so first...lose that weight than the training will be a byproduct of eating less
[Consult your doctor before trying anything new. This advice is not meant to cure, prevent or treat any disease]. But in my experience, a Whole Foods, Plant-Based diet can help with that. Fiber wills you up (and is generally good for the gut micro-biome). Whole grains, legumes, lots of veggies and some fruits tend to be a pretty nice mix. Cut out highly processed foods, extra oils and refined sugar a bit. Vegetables have a very high nutrient density per calorie and you can eat (should eat) a high volume of them. Other (generally less healthy foods) have a very high calorie density per gram of food but not necessarily the high density/variety of nutrients and are lacking in fiber.
Make your own food, whole ingredients, nothing processed. Take it easy on simple carbs, and cut down on the booze.
durianrider . cycling and carb the fuck up.
Do you have discord channel? We can gather a group.
Can I do a 400 then 400 recovery jog
How can I train for 800 1600 and 3200 at the same time?
Zachary Stekler Can you pls make a video on this?
How about a video on trail edicate?
Who did u run for in college?
I have 7min/km pace please any one tell me how to increase my pace
Sage you have a mailing address for fan mail?
Omg 16!? As a sophomore ???!
I'm saying!!
im at 39 min 10k or 18 min 5k but cant get faster
Sage do you have a different entry other than:" hi there coach Sage Canaday Vo2Max. Other training talk." You can also start with questions or jokes, you know...
Fall back bro
Please talk 20% slower. 3:22/k runner/listener here, thanks.
1st
2nd
You could barely crack 19 mins for a 5k nowadays.
He runs a 2:20 marathon these days