The XC culture in Ireland is completely different than in America! Our races generally take place Nov-Feb so the weather is generally miserable and ground super boggy. Not that I’m complaining I love the tough races.
@Vo2maxProductions
4 жыл бұрын
ah more like Trail Running! I wish our courses were like that in the US more....
@adamede9316
4 жыл бұрын
Gotta love cross country in the uk it's proper muddy
@yo-no9879
4 жыл бұрын
In Canada, it's always cold so it's miserable year round.
@seanmcgrath1616
4 жыл бұрын
Yep i agree im irish too
@fastinradfordable
4 жыл бұрын
That probably discourages a lot of people. Then do you do track in the middle of the summer? It kinda makes sense, but having each in fall/spring is a way to make it more even. Because if uncomfortable conditions was the goal, the world championships would always be held in the Arctic...
@topoisomerace
4 жыл бұрын
15:00 is the world record road 5k for age 50+. The world record at age 40 is 13:38. Peak ability fades quickly after 40.
@Colston3
4 жыл бұрын
I think the current crop of late 30's/mid 40's athletes will bring that down once they get there.
@zugzug733
4 жыл бұрын
Bradley Smith yea, the masters 10K WR was recently broken
@kiely4561
4 жыл бұрын
thats why you don't see many 40 year old track runners, they move upto the marathon
@fastinradfordable
4 жыл бұрын
Haile G. Will surely be able to brake 15 min even into his 60s Hell. He ran a world record marathon of 2 hr 3 min when he was over 40. And I know. People say he is younger. But the truth is Africans have a history of reporting ages younger than actual A). Because they don’t actually keep track accurately put in the country. B). They are more competitive in age restricted competition.
@mytwosense
3 жыл бұрын
i need about 20 years to hit it so that is fine by me
@SotaMaehara
4 жыл бұрын
Got 16:06 today in bike paced time trial, gonna upload it tonight, can't wait! Your tips have been helping me a lot
@Vo2maxProductions
4 жыл бұрын
great to hear and awesome time! keep it up!
@runlife2765
4 жыл бұрын
@Swiss DUANGTHIP [12Q2] 51Ep
@kwxz_tt
3 жыл бұрын
Great video. I'm currently at 16.52 in my 5k time and I'm 18 years old, I only started track and field when I was 16 and my times that year were around sub 18 . But I get this feeling that, I know I can do greater even to an Olympic level I just need to be consistent and where I live in Trinidad and Tobago, quarantine limits my progression to go outside and train or workout. And my treadmill is too slow lol. This video really did guide me even more and I will be putting it into effect. Thank you. The very day that I break that 15 minute mark, no matter how long it takes, I'll edit this comment saying I did it.
@mitchruns9667
2 жыл бұрын
What's your times now I got a sub 18 after a couple months of running and got hurt going from 0 to 50 miles haha
@yahyamerey4637
6 ай бұрын
Have you broke 15 minutes mark yet?
@DanielNowak-xj5oc
5 ай бұрын
You got this brother I believe in you ! You got that 14 minutes for 5000m
@nat1883-n9i
4 жыл бұрын
During XC season last year, I did 16x400m on the grass in about 74-70. The last 400we could do it on the track so I hit 68, but it was still a fun workout with my teammates! Great content as always Sage!
@billybuckingham8263
4 жыл бұрын
Make a sub 12 5k video for Eliud Kipchoge
@okantichrist
4 жыл бұрын
Billy Buckingham 😂🏆
@wileyschmitt
4 жыл бұрын
Good stuff. As a transitioning sprinter I always pick up 'sage' advice from your talks. Health is the new wealth in 2020.
@InFeSs
4 жыл бұрын
Maybe do some example training plan? For people at 16min or 18min? Like, only to adjust mileage and pace. That would be awesome. Universal plan.
@edwarddijkstra8261
4 жыл бұрын
Henrik Nordgren perfect 👌 answer You have to be helped by someone who knows running and you Only then you can run fast (sub 14)
@Vo2maxProductions
4 жыл бұрын
@@peterxii1929 I disagree. While individualized training is best, a lot of people have success with a general outline of a training plan (the physical principles). Coaches for clubs and college/hs teams all have to train a lot of their athletes with the same workout cycle. It is not always ideal, but general principles and sequences of workouts can help most people improve pretty well. I won't say it's "Universal" or "One size fits all" and the biggest variation is individual weekly mileage and their differences in Fast-twitch to Slow twitch muscle fiber ratios. So that can be tailored slightly...but general frameworks are highly beneficial for the vast majority of people.
@InFeSs
4 жыл бұрын
@@Vo2maxProductions So will You do such a thing for Us? :) That would be huge.
@samuelstichbury1893
4 жыл бұрын
My 5km PR is 16:22 and I'm 15 i want to break 16 before i turn 16, thanks this video helped me.
@ryanbinskin8286
4 жыл бұрын
I’m in the same boat man, I’m 15 and run a 16:08, good luck man
@samuelstichbury1893
4 жыл бұрын
@@ryanbinskin8286 wow impressive, you too 👍
@SotaMaehara
4 жыл бұрын
damn I'm 20 and I only got 16:06 today, you guys are fast, kudos where it's due
@Vo2maxProductions
4 жыл бұрын
great time and great goal! keep it up!
@maxieboyy239
4 жыл бұрын
I'm 13 and have run 17.34 and would like to break 15 before i turn 18
@effingsix3825
4 жыл бұрын
I’m 58 a restarting into running hoping to achieve a 4.5 to 5 min. pace(km) and find I’m restricted to intervals training after taking 1year off at 57. I run a 100 - 200 m. interval, then recuperate my breathing to unchallenged then retry. The back half of my circuit, which is now 10km involves 5km of Butt-kick/Goose-step/Knee-lift and then strides to breathing recuperation. I expect my running intervals to come together into 1 run of 10k. at around 45min. I learned a lot about running from Vo2Max videos. Many thanks!
@fergusobrien5129
4 жыл бұрын
I actually can’t believe you have tiktok 😂. Thank you for this
@h94richie
4 жыл бұрын
I did a Time-trial 2 weeks ago (15:32) and this week (15:05). I'm knocking on the door, but those extra 5 seconds are going to be tough
@ayeeffvee8173
4 жыл бұрын
Heywood Richardson Yessir you got that man, personally I found it easier to get under 15 when I reached the 15:10’s. And with that kind of drop from 15:32 to 15:05 you’ll definitely be able to go at least 14:59
@fastinradfordable
4 жыл бұрын
Your worried about 5 seconds when you just dropped 27. Think about that.
@zeauxx8351
3 жыл бұрын
@@fastinradfordable but when you’re that fast it’s gonna take hard work and time
@roserunner6961
4 жыл бұрын
Yes this is the video I’ve been waiting for years!
@gracjanmaknia9371
4 жыл бұрын
I get my milage higher as you said and for me it was a key I went from 25 min 5 K to 19 min 5 K in only 2 months now I'm trying to go sub 18
@wendifx
4 жыл бұрын
woow did u run every day 10-15 perday ???
@alandouglas2789
4 жыл бұрын
Gracjan Maknia really?
@tuliplouart
4 жыл бұрын
Here I am trying to sub 30 :'))) one day hopefully sub 20
@kingjulianrgo287
4 жыл бұрын
I thought this video was old 😂 and it's new
@pleaseenteraname9414
4 жыл бұрын
kingjulian rgo same 😂😂
@fastinradfordable
4 жыл бұрын
His style has stayed constant. A good sign he is happy with himself.
@ilias2841
3 жыл бұрын
Coach sage , your knowledge and advice on running is mind blowing. Thank you for the awesome content !
@ts4357
4 жыл бұрын
Hi Sage, love your videos with their valuable insights and advice. Here's something which I think would make an interesting topic for a video (and I'd judge it to be relevant to many, including myself - I'd really appreciate your thoughts on this!); how should one go about making a training plan, when they don't have a single specific aim in mind, but rather multiple? How would such a plan be different from a single focus plan? What becomes more important? In my case I wish to improve my 5km road time, yet also (and just as importantly) 8-15km trail runs and everything in between. It's an interesting topic due to how much more complex a proper training plan might be, in order to adequately allow for improvement on more than one goal. Plus with your style of videos I think you could really do this one justice. :)
@aggietommyjones
4 жыл бұрын
I’m 5 years old and I recently just broke 2 mins in the 5k, any tips how to get faster?
@auresk11
4 жыл бұрын
Mateo Rodriguez hillarious, all those guys flexing so hard... Hahahah
@damianchong2305
4 жыл бұрын
Lol if this was real
@jayvonpryor1956
4 жыл бұрын
im still in the womb and can run 1 min in the 5k. my advice that helped me a lot is to use the vertagear sl4000 gaming chair, helped me a lot
@thorgod0824
4 жыл бұрын
I ran a 17:56 a few days ago on a tempo/time trial it was a 50 second pr so now I’m trying to go sub 17 for the start of season
@Vo2maxProductions
4 жыл бұрын
nice work!
@justinma319
4 жыл бұрын
what are your long runs looking like ?
@thorgod0824
4 жыл бұрын
Justin Alonzo I’m on my two week break right now but during track ran 13 miles at the longest and for cross I’m trying to peak at like 65 miles a week
@floriswilleboordse5869
4 жыл бұрын
Just ran 14:18 on the road by myself because of all the cancelled races. Great insights in this video but would also love to add some insights from my run-up/specific workouts so others can benefit from it. You can find the 5k attempt on my strava account (31st of march).
@matthewjacob1164
4 жыл бұрын
Floris Willeboordse Congrats on that performance. I read through your log and somewhat understand what went into that race buildup. Could you give me your email that way I can ask you a few questions about your training philosophy? I’m really impressed with the way you’ve progressed and would like to learn more if possible.
@floriswilleboordse5869
4 жыл бұрын
Matthew Jacob you can DM me via instagram (fplusw), offcourse there to help a fellow runner
@DanielNowak-xj5oc
5 ай бұрын
That's so awesome! You got 12 minute 5km potential I believe in you brother
@IanLoughead
4 жыл бұрын
Video is sub 15 minutes. Somehow this is perfect
@roustabout4fun
4 жыл бұрын
One of my fav videos (replay) Getting that fitness to race in the Fall with seasons change is quite the rush...fuNN!
@vipuldass2318
4 жыл бұрын
I like how the video is sub 15 too.
@9EDdie4
4 жыл бұрын
Such a valuable channel, always happy to see another video from you Sage :-)
@brm3343
4 жыл бұрын
Thanks for your advices!
@robertguerrero9232
4 жыл бұрын
That’s really cool you run with Olympic athlete
@yiannipothoulakis2736
4 жыл бұрын
I was wondering when you would make a sub 15 5k vid. Thank You!
@sebastianhernandez1670
3 жыл бұрын
Thank you for this video and tips !
@Athlete_Radha
4 жыл бұрын
Very Very super Brother..........I'm Waiting For This Video Related running Workout....😍😍😍😍
@erickmartinez8577
4 жыл бұрын
Thanks for sharing this awesome video.
@futbolistalatinoamericano5401
2 жыл бұрын
am 49 and I haven't run for 10 years and I run 5k for 50 minutes 🤣 after 6 weeks am at 28:46. hopefully in 1 month I can reach 25 minutes n in 2 months I want to be at 20 minutes and I can reach 18 minutes in 6 months I will super happy.
@carlospaiz1661
2 жыл бұрын
How much easy weekly mileage for the 3200-meter race?
@screenstream1005
4 жыл бұрын
What should you run on a 5k track with : 15x300 in 51" with 1' rest 2x2k sub 6' with 2' rest 10x400 1'12 with 45" rest (this one was extremely easy, although I'm not a workout warrior but more of a racer in general)
@fastinradfordable
4 жыл бұрын
2x2k at 6’ is really impressive. I would say that you should be good for 15min 5k. That 2x2k strung together gets you within striking distance easily.
@lowzyyy
11 ай бұрын
And there is Kipchoge running 8 times sub 15
@leporoso1986
4 жыл бұрын
The video is from yesterday 😲
@gokiwi2642
4 жыл бұрын
Excellent video Sage, just wondering what’s your most recent best 5k time?
@Vo2maxProductions
4 жыл бұрын
I never raced a 5km after college. It was not a very strong event for me compared to the 10km and longer races (my Vo2max is only 68). I'd probably struggle to break 15-min these days on my old ultra legs....and I'd have to really train for it and do it on a flat road/track at sea level. I've done some workouts marathon training more recently where I'l hit 16-min 5km repeats multiple times though. I did a couple workouts at Hansons as well were we would do like 2 x 3-miles in 14:40s or 3 x 3-miles and go all sub 15:00 (but that's only for 3 miles and not a full 5km).
@gokiwi2642
4 жыл бұрын
Vo2maxProductions hi Sage that’s really interesting, for over ten years your 5k time haven’t lost much speed at all really, cool 😎
@benjantzen8910
4 жыл бұрын
I used to run low 17 minute 5k's all the time as a teen. Now I'm 36 and probably couldn't walk/jog 45 minutes for 5k.
@user-mz3gx6zi2x
4 жыл бұрын
What does an 80K week look like for 5K training. Does throwing in 10k easy runs as often as possible work?
@johna2323
3 жыл бұрын
How high can post college marathoner sub elite go on base training? 100? 125? 150? More? How long for base training? 10 weeks? 16? 24? More? You are spot on in your videos
@bummbummkrach4356
3 жыл бұрын
Oh my😂. Gotta crack that 20min 5k first tho. Only started running 33 days ago but I at least ran my first sub 3min 1k today, so that's progress😂. I wonder if I already got that sub 20min 5k in me🤔. Anyway, sub 15 would probably be my endgoal.
@infiniteheygtre4580
3 жыл бұрын
I mean when i broke 3 in the 1k i was around 17:50 5k shape so u should be good for something around that
@Meuzix
4 жыл бұрын
Thanks you senpai
@seanquinn8988
4 жыл бұрын
Thanks for the great advice Sage! My best 5k from college was low 15 minutes but never quite got to breaking the barrier. Lately I have been running longer races like 15ks, half marathons, and marathons however I have entertained the idea of focusing on breaking the 15 min barrier again while I am young. Could any of my longer distance training for the marathon benefit me for accomplishing this goal? Any tips for going from a marathoner to bettering a 5k time?
@nathanielloving6372
4 жыл бұрын
When in your training cycle should you start to introduce a Vo2 max workout and the tempo run and all that? And how long should you focus on pure easy mileage for aerobic base?
@Vo2maxProductions
4 жыл бұрын
Pure easy mileage might only be the first 3-4 weeks. Then you'd generally add in a Longer run once a week as well as some STRIDES like 6 x100m a couple days a week. Then a few weeks later you'd maybe add in stuff like a 20-min Tempo Run once a week and a Fartlek workout or something (ie. 6 x 2-min Steady, 1-min easy). A true Vo2max workouts (hard intervals) shouldn't start until you are about to be racing "in season." and within 2 months of peak race. You might also be doing some light hill repeats or even hill sprints early season as well. It all kind of blends together. Stay healthy!
@nathanielloving6372
4 жыл бұрын
Vo2maxProductions Ok Great! Thanks for the advice, really appreciate all your training talks and content!
@QronoZ713
4 жыл бұрын
Have you ever ran the 3000 m? I want to break 9 min, any suggestions Sage? Currently 9.11 from about 100 km /week with 2 track workouts and lots of orienteering :)
@Vo2maxProductions
4 жыл бұрын
yeah I did in college a few times...although I was like the 5th slowest guy on our team so I never did it in the big meets. I ran a 8:22 for a PR on the Harvard indoor track..that was when I was in around 14:30 shape for 5km. Doing the 400m and 1km repeats also seemed to help, but it also depends on what your 1500m or Mile time is? and what your basic 400m speed is?
@QronoZ713
4 жыл бұрын
@@Vo2maxProductions Wow, 8.22 is very fast. I've never ran a 1500 / Mile race, as I'm primarily an orienteer :D But when doing something like 5 x 400, 200 on the track I'll go for 65 sec for 400 and 31 sec for 200. Recently did a 8 x 1000 m threshold at ~3:16 avg / 1 min rest if that tells you anything :)
@DMGC529
4 жыл бұрын
Become efficient at running your goal pace ie: become comfortable running 72 sec laps. I always found 5x800 at goal pace (72 a lap) was a good work out when aiming for sub 9.
@Vo2maxProductions
4 жыл бұрын
@@DMGC529 yes 800m repeats would be a good workout for him...even up to 6 x 800m. Then eventually 5-6 x 1000m at maybe 3:05ish with a 2-min rest.
@Vo2maxProductions
4 жыл бұрын
@@QronoZ713 slow your 400m down to 68-70 and do like 10 x 400m. - and like Rowan said do some 800m repeats around 2:24 pace.
@tjzamudio6906
3 жыл бұрын
I'm 16 and my 5k pr is 17:05. Should I use this training over the summer?
@RottingFarmsTV
4 жыл бұрын
This kid called Galen rupp
@lukehewko260
4 жыл бұрын
Any advice for those of us who come from maybe a different athletic background? I come from football and powerlifting so I'm 6'3 and at least 185, usually more. I don't have any real room to lose weight so exactly how fast can I get being a little heavier?
@420jettt2
4 жыл бұрын
Start at 35 mpw (kinda pushing it, maybe 30) and do a long run of 8 miles (all miles easy). Eat a shit ton of food and you won’t lose much weight. Add a few miles (like 5) every 2 weeks or so eventually maxing out at 50-60.
@jtans1992
4 жыл бұрын
Could you give an example for like a two week plan ? I’m trying to get down to 22min 3 miles
@resorn
4 жыл бұрын
I run on average 40k per week and did 16:33 in a 10k race (33:49) in negative split, I think I can go sub 16 I never ran more than 65k in a week, I don't understand why people run so much, like +100k per week just for 5k. That's crazy !
@igordragoslav9672
4 жыл бұрын
True
@jorbo7116
4 жыл бұрын
Uhhhm sage just explained why running 100k+ works lol
@Vo2maxProductions
4 жыл бұрын
That's very good. When I first broke 16:00 for 5km I was running only about 50-60k/week. But 100km per week isn't crazy for a college or Pro Runner to be doing training for a peak 5km-10km performance. I also ran well over 200km/week in college (before running my 5km-10km-marathon PR all in the same year) but I don't recommend that much for most! There is a trade-off between Speed and Intensity and Aerobic Base/Strength and Injury Risk. But 5km is very much 98% highly aerobic event so the aerobic base is essentail.
@resorn
4 жыл бұрын
@@Vo2maxProductions Thank you for your clear answer concerning your own experience ! I think I'm gonna increase slowly my mileage but I won't be able to run more than 100k per week due to school and the amount of work I've got, but that's good news to learn that I can still hope to get better results without tripling my mileage. If your mental and physical preparation is good I think you can still have good results.
@pitrgreat
4 жыл бұрын
I like your videos in generally, but this one got me, now I am upset with myself. I run like 10km 3-4times in week, cca 5:30-6 pace, 10km under 50min when I really want, unfortunately can't hold speed under control, but still would like to call myself runner, I don't have problems with that, quite used to that. I am going to rather check video how to improve 1 pace per priod. 15min per 5k(not even sure if you mean miles/or/Km). I have friends that running Ironman, the run under 3 hours and i admire them. What am I "The Flash". I am going to continue with my slow motion run, whatever. ;)
@sohailsheikh5754
3 жыл бұрын
Sir please can you tell why my knees become painful when I do start doing speed workouts after easy run
@6figuresidehustle523
2 жыл бұрын
100 miles a week?
@elenasubbotina2164
4 жыл бұрын
Thank you for all your videos, very nice! I have a question about the intervals. Does it make difference if one stops during the rest time or jogs?
@mkdesu
Жыл бұрын
7:00 mile pace is an easy run for a sub 15k runner?!
@SURAJPANDEY32665
2 жыл бұрын
Can we fill the 1 or 2 days gap with easy runs may be of 6 or 7 miles . Between our main workouts
@tashiththiwanka7237
3 жыл бұрын
Can you give me a sketch of the plan as a photo?
@ebrahimwaggeh3130
2 жыл бұрын
If your a total beginner how many years would it take to get a 14 min pr if you ran 7 miles a day
@unknwoncommand1985
8 ай бұрын
dang 4min/km is just easy pace i say wat?😅
@gganderson7722
4 жыл бұрын
Sure. I’m still trying to run a sub 22minutes, and is this even possible for the average runner, or do you have to be gifted in some way? Hopefully I’ll get there, just started couple months ago.........
@coolredcy6536
4 жыл бұрын
Should you not do speed endurance specific workouts early season when training for 5K+ races?
@runningaddiction3442
4 жыл бұрын
Hello Sage thank you for your videos and infos , very interesting and valuables. I’m looking here for an advice, i m a runner(70-80 mile/wk) my HM pr is 1h:30’: ish” weighing 80kg and 175cm height, what is the best Hoka shoe for me for EZ run since feet feel too tired after Q sessions and feet r neutral to pronation.. appreciate your help🙏
@xyphenius9942
4 жыл бұрын
Do have any thoughts on focusing on Steady-State running (Maximal Lactate Steady State) to improve speed. Apparently, recent research has showed improving MLSS has the biggest effect on speed, compared to Anaerobic Threshold and VO2 Max.
@Vo2maxProductions
4 жыл бұрын
MLSS is very close to Anaerobic Threshold generally in it's effects. Generally you're going for longer "stamina runs" much like the 20-minute Tempo I cited (although in this case it could be a 30-40-min Progression run at MLSS). Better for 10km-half marathon (more specific) but certainly adds strength for the 5km. I'd start with that earlier in the aerobic base phase, but then focus later on lower Lactate Threshold and hitting more CV and then Vo2max. All these systems are important in highly aerobic events. MLSS keeps people from training too hard and going to fast on their "Tempo/Threshold Runs" which is a common mistake.
@sohailsheikh5754
3 жыл бұрын
When to reduce tranning
@adamede9316
4 жыл бұрын
Anyone here do u reckon with a 4.02 1500m breaking 15 is realistic for me? Thanks :)
@Nathon-jd7qz
4 жыл бұрын
Sage is it okay to do 200m repeat for base building phase. Because I do 25x200m 5k or 50x200m @ 10k-5k
@Vo2maxProductions
4 жыл бұрын
yes, but generally 400m repeats are better and more specific for 5km. If you are going to do over 30 x 200m you might as well be doing 15 x 400m instead. The 400m repeats can be slightly slower pace. The biggest key is how much rest you take between each 200m or 400m repeat. Also do 6 x 100m strides some days and even Fartlek workouts. We used to do 20 x 200m workouts a lot ...but pretty easy (not sprints) and eventually we did more 16-20 x 400m in college.
@Ankit_verma2007
2 жыл бұрын
yahan 5 km 36 min main ho rha hai
@jakerussell135
2 жыл бұрын
my current PR is 19:51, is this video still helpful at my level?
@novennelagua3151
4 жыл бұрын
I want to break my 18:42 time in 5k Any suggestions?
@yahirvenegas2092
4 жыл бұрын
Hey Sage! Do you think there is limits too how long you can build a base for? Now, that track season is cancelled I wanted to start building my base from Apr-Aug around 4-5 months would that be too much? What do you recommend
@promoclan9354
3 жыл бұрын
I’m 15, my average 5k is 22:30, how long do you reckon it will take to get a 15 minute 5k?
@joshuavelez4436
4 жыл бұрын
My doctor diagnosed me with a Osteochondral stress reaction in my knee. I took off 33 days but not consecutive. Do you think if I take off 42 more days but consecutive it will be good enough to run again?
@fastinradfordable
4 жыл бұрын
Listen to your doctor. But listen to yourself more. If you can work out without pain. Try it. Start slow and easy. Do physical therapy. Stretch. I found yoga 15min twice a week has me more lumber less tight and prone to over stress. Personally. No way a doctor is having me take 40days off for a stress reaction. Maybe for major surgery. But that is a lot of lost time. Don’t sit on your ass!
@zugzug733
4 жыл бұрын
Hi sage! So these workouts can be done during base training? Or are these meant for workouts during the actual season?
@peteplayz-norskgaming5723
4 жыл бұрын
Leo probably can be implemented lightly during base training and gradually increase the number of workouts when getting closer to the actual season.
@MoogleXC
4 жыл бұрын
what's the best way onto the BHS track?
@DrReddit
4 жыл бұрын
Hey Sage, I recently took a 3 week break off running completely after my marathon and I've just gotten back into it starting out with 10 miles a week, but for some reason I have an IT band issue on my right leg, I have never had an IT band issue before. Every time I land on my foot and pull it back, the tendon hurts. I also started having IT band problems at mile 22 in my marathon but I thought it would be gone by 3 weeks of full recovery with no running involved. Do you have any tips on how to fix this injury?
@DM-qm4sy
4 жыл бұрын
Krypto The exact same thing happened to me! Marathon was grand and then took a couple of weeks off and then it flared up. I went to a physio and basically you IT band connects down near you knee and up around your hip. So if you release the muscles up around your hip that should help with the pain. A physio would know how to do that best.
@uneild.degamo6319
4 жыл бұрын
How many years of practice do I need to achieve 15min for 5K sage? For now I'm 18min PB for 5K
@QronoZ713
4 жыл бұрын
Depends on how you respond to training, some people get larger effects from training than others. It's better to think long term. But my guess is 1 to 2 years should be very doable.
@NK-ib7qh
4 жыл бұрын
Would rather say 8-10 years than 1-2 years
@QronoZ713
4 жыл бұрын
@@NK-ib7qh Lol, no way. That's waaaay too long. I've shaved off 20 sec from my 3 K PR in one season, 3 min is doable for 5 K over 1-2 years
@Vo2maxProductions
4 жыл бұрын
depends on a lot of factors (current training and age and running age). For my example I ran 16:23 as a Freshman but then only progressed to 15:17 as a senior. So it took me 4 years to shave off just over 60 seconds. Then in college I only got down to 14:29 after another 5 years. I knew some guys that ran much slower in hs and they got down to low 14s though. It gets harder to take off minutes/seconds the faster you get!
@closmasmas9080
4 жыл бұрын
Are there 5ks in high school track? The longest event in my state is the 3k
@yiannipothoulakis2736
4 жыл бұрын
There are in some states; in Georgia there are some 5ks on the track. What state are you in?
@Vo2maxProductions
4 жыл бұрын
rarely. I ran in some "open" (mainly college) meets in high school and a USATF meet for some track 5km as well as road races. Mainly my longest race was a 3k on the track....but of course XC was mostly 5km!
@ShawnGreyling
3 жыл бұрын
i’m here to beat a 30 min 5 k
@chinyong8166
4 жыл бұрын
im following a different approach after reading a book from koop. note that it's for ultras. so it does the opposite of doing the speed work in off season and then the longer runs as racing season approaches. what do you think about this strategy? (I was meant to go into longer runs now but due to the lockdown and postponed races, I've gone back to a 2 month block of speedwork training in apr/may preparing for August/sep/Oct.)
@Vo2maxProductions
4 жыл бұрын
yeah I won't start doing "Longer runs" heading into a peak 5km! I do suggest working on Speed early on in the cycle though. Those 400m repeats and 6x 100m strides and Hill Sprints (and even Fartlek workouts like 2-3-min surges with 1-min float) are very good early on in the base building phase before the Vo2max 1000m intervals/repeats start!
@douglasburgess997
4 жыл бұрын
Do you think it is possible for someone who has run 4:55 in the mile but has not broken 20 but was close. Do you think I can break 17 in 5 months
@douglasburgess997
4 жыл бұрын
If I have barely ever ran over 30 miles a week only one time
@Vo2maxProductions
4 жыл бұрын
@@douglasburgess997 it depends (how old are you)? Your mile best suggests a much faster 5km than 20-min. It might take more than 30-miles per week in training eventually and you should shoot for sub 18-min first maybe. Stay healthy and good luck!
@douglasburgess997
4 жыл бұрын
Vo2maxProductions thank you and I am 16
@jewelganduie586
2 жыл бұрын
This video is an older one, but if you see this I'd really love some of your advice. I'm not naturally fast, and my normal time for 2 miles is about or under 18 minutes. This next school year I'm going to be participating in XC, and judging off of my current times I'm not going to be very successful. To get to the point, I know I'll never be able to break 20 minutes for a 5k even, so what would you say is a suitable goal to achieve within the next year?
@benthecool6607
2 жыл бұрын
Honestly don’t worry about how fast you are right now, you’ll improve immensely if you just stay consistent. Going into freshman year I was similar to you (ran a 15:27 3k in middle school for fun, so like 16:00 for a 2 mile) and within that year I broke 20, now as a junior I’ve broken 17 and have a 10:07 2 mile. Just running more often helps you improve really fast.
@jewelganduie586
2 жыл бұрын
@@benthecool6607 thanks for your reply! I'm already training for next school year, and like you said, running more consistently has definitely helped :)
@hustler1868
3 жыл бұрын
How long will be the training period for a(30) beginer to 15min 5k runner
@jebbo-c1l
2 жыл бұрын
no idea but im going to guess several years at least
@roonthegoon114
4 жыл бұрын
Oh yeah just this random kid GALEN RUPP
@boymeetswrld7470
4 жыл бұрын
Is building an aerobic base as important for trying to increase your PR for a mile? I run a 4:54 mile and just started tracking my weekly mileage a few weeks ago and I’ve been doing about 20 miles a week. Should I try and do more than this ?
@Vo2maxProductions
4 жыл бұрын
hey great time! depends on your age, but generally if you increase aerobic base your mile PR will also improve. Don't get hurt increasing mileage (and stay Easy-slow mostly with added miles) but you could probably build up to 25 and eventually over 30 miles per week over a month or two. Stay healthy!
@boymeetswrld7470
4 жыл бұрын
Vo2maxProductions thanks for responding, I’m 18 by the way and just started taking running seriously. I rewatched your video on how to train for a 440 mile and it was really helpful!
@filiptomas3658
4 жыл бұрын
Sage how much is your resting HR ?
@cureprime
4 жыл бұрын
Yeah would love to know too... whats yours?
@filiptomas3658
4 жыл бұрын
@@cureprime 60
@nicksmith2162
4 жыл бұрын
Mines 38-42 generally
@Vo2maxProductions
4 жыл бұрын
I don't really keep track of it...but I've measured it in the high 40s in the morning.
@kzc2035
4 жыл бұрын
Im 14 and run 13:54 need to hit 13min:)
@ashleyjohn4309
4 жыл бұрын
Contact the guiness book of records because you've beaten the world record for your age by over 50 seconds. Great running!
@luxolokuhlane2877
3 жыл бұрын
Cap 😂 🧢
@i64stupid
4 жыл бұрын
K repeats you suggested are too hard to be considered “CV”
@RobManser77
4 жыл бұрын
i64stupid 5k race pace 1k repeats are fine, surely?
@i64stupid
4 жыл бұрын
Rob Manser it’s not a workout you should do very often tho, especially if it adds to a total volume of over 5km. However, my main point was that 5k pace or just slightly slower as sage prescribed is too fast to be considered “Critical Velocity” of (CV). According to Tom “Tinman” Schwartz, the man who coined the term, CV is an effort that can be held for 30-35 mins tops or roughly 10k pace. In my opinion and based off my research, doing 1km intervals as sage described would be much more effective if done at the CV or threshold paces according to the “Tinman” taxonomy.
@RobManser77
4 жыл бұрын
i64stupid Ah... sorry, I misunderstood what you meant by CV!
@Vo2maxProductions
4 жыл бұрын
yeah I probably shouldn't have said CV. It's more in-between CV and true Vo2max. So it used to be 8km-10km "Race Pace". For some people starting early season with 8 x 1km at 10km pace is pretty close to CV. The main point I wanted to make was that it wasn't full on quite 100% Vo2max (5km pace or faster) but more like 8km pace. There is a whole spectrum in-between from Lactate Threshold to CV to Vo2max and it is all really beneficial. But the goal of the workouts matters (what system you want to focus on each week) and the variable of rest (be it 60 sec or 2-min between 1km repeats) is a big part of this difference in workout labelling as well because it influences Lactate levels.
@JacGods
4 жыл бұрын
Sub 15 minutes is my 3k :( 😂
@MrSergecj
4 жыл бұрын
Old-new video.
@aarontherunner2917
4 жыл бұрын
I’m a freshman in high school sitting at 15:42 I want to break 15 by sophomore year any tips for not burning out?
@Vo2maxProductions
4 жыл бұрын
congrats! thats an amazing time for a freshman. 1. Stay Healthy and be Patient!
@aarontherunner2917
4 жыл бұрын
Vo2maxProductions thank you and will do
@ericmaldonado-avendano705
4 жыл бұрын
@@aarontherunner2917 You realize thaf if you indeed run that fast for a freshman, then you an an elite runner for your grade.
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