HOW TO RUN A SUB

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My "Sub 5-minute Mile" Training Talk Video:
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[@Eric-lx8hp]

Kipchoge should release a video how to do a

[@brycew6675]

he ran 4:31 average but yeah lol

[@MoonLight-qw8sz]

@@brycew6675 4:34*

[@5.athlete]

What's eat for increase running, please tell me

[@lukeappleby5292]

@@5.athlete make sure you get enough protein and carbohydrates in and all your nutrients from your greens and nutrient dense foods also sleep as much as possible. 9 hours is best.

[@zeauxx8351]

@@MoonLight-qw8sz 4:35*

[@hwatts1095]

Born to be a coach!

[@runningwithchris5163]

Thanks for the video Sage! I’ve been working on increasing my mileage now that we have more time. 55-55-63-63 & 70. Working on another 70 mile week with 2 doubles. Motivated to time trial a 1000 thanks for the suggestion!

[@stevelafler]

Good info! Glad to hear the recommendation for some long repeats. I first broke 4:30 in a time-trial after freshman XC training, first year of college. Key workouts were long intervals like 5 @ 1-mile (a bit faster than your 5k race pace). Helped me get my PR from 4:30.7 to 4:21.9 at that moment.

[@i64stupid]

Lmfao that 5 x 1 mile @ faster than 5k is way too hard. Will easily lead to overtraining and injury

[@doctr7147]

Well said .. well spoken .. very good pointers

[@freshappleseed6966]

I was actually looking for a video like this on ur channel a while ago. Glad you've made it now :). My sophomore year I ran a 4:31 and I was super stoked to break 4:30 this year...until the quarantine ofc. Even still, thank you for the video.

[@zeauxx8351]

What do you run now I run a 4:02 going into my senior year

[@PraveenKumar-ur1sf]

@@zeauxx8351 what are diet and workout bro ?

[@brunogodson9651]

hey coach i am from south africa your channel is helping me to become a better runner

[@Vo2maxProductions]

great to hear!

[@Batman96925624]

wow what a great guy!

[@mattmoussamih4078]

Love the video Sage. Do you ever see yourself making a full plan for milers ? Similar to how you have for the marathon ?

[@TheReelRaymond]

Perhaps one day I'll create a video about my failed collegiate track career (I ran in junior college), but as someone who's built primarily for sprinting I found this video and many of the comments insightful. First off, here were my times-ish: 200m: 23 (sprint intervals in practice) 400m: 52 800m: 2:09 1,500: 4:39 (5:00 converted 1,600 / 5:02 converted mile) So naturally I think it's crazy that someone who runs a 57 in the 400m can run under 4:30 in the mile. But now that I think about it, this dynamic was common on my high school and junior college teams. When I was a senior in high school our best mile runner ran an impressive 4:37, but his 400m was 56, and I beat him in both that and in the only 800m race we ever competed in together. The best miler from our crosstown rival ended up being my teammate in junior college. In junior college that guy ran impressive 3K/5K/10K times, but lost to me in the 800m because he ran a 2:14. I had several junior college teammates with 400m bests of 53 seconds who were all running between 1:57 and 1:59 in the 800m, and I just couldn't figure out what I was doing wrong in my training. Some bodies are just built for certain distances. BTW, the reason I said "my failed collegiate track career" was because even though I begged my junior college coach to allow me to be a full-time 400m runner, he refused and decided to bury me in the 800m because he saw a lengthy runner with impressive sprint speed during practice intervals and thought he could use that to will a great middle distance runner into existence. _Note for KZbin: Please create a feature enabling commenters to disable links so things like "__1:59__" don't show up as timestamps if we don't want them to. I'm a UX designer by trade and I have a halfway neglected design channel separate from this vlog/filmmaker one I'm posting from, haha._

[@Deadbuck73]

As far as I know... 6:59 has been my Pb in the mile... two summers ago at age 44... my goal has always been to go sub 6... I’m gonna get there! Least I’ve been running better now than as a teenager...

[@jason3000tt]

Keep going! Trying the same thing at the moment..

[@deadair801]

I feel you bro I'm they 43 and the best I can seem to hit is around 7:48 while I ran sub 6 twenty five years ago

[@deadair801]

I need to go run on an actual track

[@Deadbuck73]

@@deadair801 you and me both. I used to go to the local HS track on Tuesday nights. Of course I called it Tuesday night Track night. With all I’ve been through (not complaining or looking for sympathy/excuses) I haven’t made it there and I really need to get back.

[@jeremiahwheeler8039]

Yessss get it 13 y/o Sage!

[@dimitriskiousis1593]

sage with your advices after my army services watched your vids and start run for lost kilos and for health but now last month i ran 1 klm to 2:57 min all out!..my goal is run 1500m under 4:20...im 26 and i think if continue to run only for a mile in my 32 years break 4 min in 1500m but is not easy...greetings from greek fan!

[@JordanThomasmedia]

Good tips! I found that breaking up the tempo run into tempo intervals was the unlock for me to get down to 4:45 in my 30s. Far as the specific stuff, I like doing 300 meter repeats instead of 400 meter intervals to start out. Had plans of building up for a 4:30 attempt this year, but now I will be happy to just run a sub 5 minute mile this year.

[@dimitriskiousis1593]

very good time man!!!..30years old and you run under 5 min is very special time!...i was footballer but now i start to run and my goal is run 1500m under 4:20min but my training is for a mile...keep working age is only a number...me im 26 years old.(greetings from greece)

[@BreakingJJC]

@@dimitriskiousis1593 what’s your best 1500m now I’m trying to crack 5 for the mile? My best 1500m is 4:45 and now I’m 24 years old

[@mytwosense]

Hoping to run my first sub-5 mile on Thurs (at 35 years old). Much of my progress has been thanks to Sage's videos!

[@slickdick6969]

so did u do it?

[@TheAwesomeOne685]

im finally going to start running serious again, glad to see this video. one of my goals I made in highschool was 4 minute mile. i could run under 5 minutes in highschool but after I graduated I got a job that required to wear boots and about 3 weeks wearing them I got really bad knee pain. I was stupid for not replacing them sooner, I ended up wearing them for over a year and had bad knees that whole time. now im 21 and finally starting to get back into running right now ive been only doing 5-10 mile runs on the weekends sometimes 1 on the weekdays. working on good base atm. usually averaging 7:40-8:10 a mile during my runs. got a long way to go

[@Vo2maxProductions]

keep it up!

[@BreakingJJC]

@@Vo2maxProductions Has anyone broke 5 minutes in the mile? I’m 24 years old looking to break 5 in the mile right now my season best 1500m race is 4:58 and I want to challenge sub 5 in the mile how fast do I need to run my 1500m at? 😃🏃 Here’s my pb 400m 65 seconds 800m 2:19 1500m 4:45 3000m 10:25 5km 17:59 8km 29:30 10km 37:30 Do I have a chance ?

[@harrisonthegr8526]

@@BreakingJJC You're already there. You just need a good race and good conditions. Probably could get it close to 4:50 with hard work in a few months

[@languageoffootball]

Keep building up mileage. You’re only a kid in running terms. You get great runners in their 30s, 40s and 50s these days.

[@andrewcowles898]

@@BreakingJJC ik im a little late but try working on top end speed because you would want to split 800 at around 2:25 and if you can manage that you have an amazing chance at it

[@e39lover73]

Mate I appreciate this video. I'm in 8th grade and ran a mile in 7, but am now in 6:15 thanks to this video, and continue getting better 😁

[@vipinotp6465]

Wats your weekly schudele

[@ericlukan9862]

Actually pretty funny since I’m doing 40 miles per week rn, and my school record is 4:28. Hopefully I can sprinkle in workouts like these soon👍

[@kiddopain4164]

sheesh how much miles did you do in a day?

[@rnordquest]

My school record was the same but set in 1929. It waited 45 yrs for me to break it. During the summer I was running 12 miles each day. What I can tell you is we all ran the same workouts in 74. I was the only one running anywhere near that fast. The guys that ran 5 min felt just like I did at 4.30. Genetics plays a big role.

[@daro4560]

i wish. my school record is like 4:05

[@cesarbarrios89]

great tips, i'm 32 and i'm currently training my self to run 10k in under 35 or 30 min out of pure cockyness and satisfaction, and i've manage to achieve in 35 days an improve of 4k in 25min (i was really out of shape) to 6.2k in 32min, i run every day except saturday, lately i run 4.5k with a face mask and the last 1.7k without the mask, one thing that i find is that running with people helps to generate endorphins at least for me, but all these tips are really great, i never thought of segmenting my training in short trials and work on mileage. i do 30min and whatever the distance is i try to beat it the next week and sometimes i'm too tired and is inconsistent, i'll try to apply some of this advices and hopefuly i'll achieve 10k a sub 30, keep the great work

[@robertricker2727]

Very good video. I was a 4:26 1600 meter runner in high school with 56 400 speed and 2:01 800 meters and 9:48 3200 meters on 40 to 70 miles a week also ran 1:08 for 20k coming of a track season.

[@valisthevaliant]

We almost have the same PR's lol. I ran a 4:33 1600m, 52.8 400m, 2:02 800m and 9:49 3200m. However I only ran like 20-35 miles a week

[@ashwiniprafulla6506]

I just started running, I can hardly run 1 mile in one go let alone do it in 4’30”.

[@amusingamu2170]

Haha

[@dmoe3847]

Keep at it, you will get there one day. How soon is dependent on commitment

[@grezzmunke]

Thanks for this video.. Lots of valuable information!

[@nicolassantini5826]

Hey Sage. Can you do a video on how to run a sub 4' 1500m, the track workouts of course, but also the entire week training (strides, hills workouts, long runs...)?! Tks for sharing great content (from Corsica, sorry for my englaiyush..)

[@WorkSmartNotHard]

Been building my aerobic base for almost 2 months now averaging a little over an hour and 10 a day... base mile rn is around 4:45 hoping to crack down to sub 4:25, my pr is 4:32

[@sneakersxsosa1492]

Awesome. Thanks for this. Do I still need to do long runs or can I just do these workouts on repeat? I’m switching to this from being a marathoner, so hard workouts are few and far between.

[@dalinholje1777]

Hi. I was wondering if you could make a video on how to improve mile time over a whole year. Most of the videos I’ve found are at most two months to improve mile time. I have a whole year until track and want to improve as much as I can that whole time.

[@stephenrivera4706]

I'm an Eighth grader and my Pb is a 5:05. I've been training for 1 month for a 4: 30 and I haven't done time trial yet, but I know I'll break 4:50. Also I want to say that channel is awesome and really helpful. Especially me an eighth grader can understand all your content.

[@djsjsmej1861]

You’re hella good, I had a 4:57 pb as an 8th grader and now as a freshmen in high school my pb is 4:35

[@runningbaum9430]

Question for you my friend. To run a 5 minute mile what should my weekly easy mileage be. I am guessing 30-35 miles. Maybe 25 is possible. What say you ?

[@LeastSlutty]

4:17 is very good. I have strong feelings on this topic.

[@marcosvlogzz5286]

I ran my mile 4:24 with a great coach that never over works me and I’m 15

[@RahulSingh-1]

Currently preparing for 6 minute mile. Someday though.

[@lightofmylife1616]

I went from 8:45 to 7:22 in a week, but the next time I tried it was still around 7:20, I think I need to make my stamina better somehow

[@joaquinmaria1581]

@@lightofmylife1616 good job! But its gonna take quality runs overtime to improve your running time. That time improvement was great in a week but if that were the case we'll all be way fasterr

[@joaquinmaria1581]

@@lightofmylife1616 think of it as newbie gains

[@frrixz]

Respect.

[@collingalloway1218]

@@lightofmylife1616 how’d you improve so well in a week?

[@Nickle1303]

Would it still be beneficial for my running to do track workouts for this season if this season probably isn’t going to happen? Would it be better to just build a strong aerobic base for XC?

[@vijaykumalta369]

Love you This my viedo❤❤❤ you listened my prayer I was waiting for this viedo. Currently my mile PB is 5.30 how much time it will take to break this time for me please tell me I am very curious.

[@Vo2maxProductions]

great to hear...check out my sub 5 video first maybe

[@flavorednuggets5031]

We need the sub 5 training program

[@vanwool94]

Hey, a fellow Cornellian!

[@aidanwagner118]

I’m really struggling with running and have been for a little while. This is my fifth year running (I’m a senior and started in 8th grade for track. Joined XC sophomore-this year) and lately my running has been very mentally challenging. My coach said to run my 40min tempo at 6:40 pace which I attempted on the treadmill. I got through 10 minutes (1.5 miles) and essentially wimped out due to discomfort. I was really overheating and my lower abdominals hurt but that’s the only area that hurt. My breathing was a little challenged. My 5k Pr in xc was 17:36 last season but I was extremely inconsistent last season and struggled in the second half of the season with that literally being my only sub 18 min run and I even ran over 19 minutes towards the end of the season! (Although I unusually ran like a 18:20-18:45). I also added like 8lbs since XC too of muscle and fat from doing swim. I just really don’t understand why I’ve been struggling so much recently and would appreciate help from anyone that can offer any advice.

[@LucasCanDrum]

Sounds like overtraining to me dude. Basically you're going too hard all the time and your body can't recover. I got my PB 5k (18:15) that way but some races I could barely run a mile before stopping. Now I run easier most of the time, my peak isn't quite there yet, but I don't feel wiped out so much.

[@Vo2maxProductions]

hey sorry to hear - the treadmill can be very tough because it gets so hot and mentally its so boring. Maybe just start with a 20-min Tempo Run and then add 5-min every week? 40-min all at once Tempo on a treadmill is a very long workout! Also stay healthy!

[@aidanwagner118]

Vo2maxProductions ok 👍 I have a scheduled tempo every Tuesday with some hills. I’ll try my best to stay strong mentally too. Thanks for responding 🙏

[@erik6649]

I personally found that I didn't need a ton of mileage for the 1600. Was actually still improving at one point (sub 5) with just 1 long run, 1 speed workout, 1 meet per week

[@Carlosediaz543]

I completely agree highschool didn’t allow me to break 4:30 I ran 4:42 doing a lot of high intensity workouts repeats in the track at about 2:00 min pace/4:00 min pace and while I did run 2:00:01. But never did anything over 35 miles a week and could do 30 for 200 all day but after 2 laps of the mile I was already out of the race. Thanks for this video really keeps me motivated. We did that as well 8by400 at goal race pace (800) so I dropped a 58-61-65-78 and then likes 80 at the end and it was terrible.

[@Vo2maxProductions]

yes nothing like running your first 400m rep (or 1st lap of the race in sub 60 and then ending up with an 80!). I did that as well and it was painful

[@AS-bb5op]

@Vo2maxProductions I have a physical screening test coming up in August and i need to be able to do 300m in 45sec and then 1.5mile in 9min. I am a bigger guy 205lbs and currently when I attempt the 300m i am getting smoked at 150m and my 300m is at 55-60sec range and 1.5mile is at 11:15. Do you have any advice on how to improve my 300m sprint and also 1.5 mile? Thank you in advance

[@dobler132]

Hey Sage, I was a sub 2 min 800m and a 51 second 400m runner back in highschool. I'm 34 years old now and I've recently gotten back into running. If I was able to get back into the same shape I was in, do you think I could come close to those times or do you think I would have lost too much natural speed?

[@stephenrivera4706]

Maybe do a really hard workout I made where you do 10x400 where you do the first 400m at comfortable pace( by comfortable pace I mean you could do it for 800 maybe 1000m but no more) then go down by two seconds every rep. This brought my 5:55 best to a 5:05 in about 1 month. My training If you want to know is 1-85seconds 2-83 seconds 3-81 seconds 4- 79 seconds 5-77seconds 6-75 seconds 7-73 seconds 8-71 seconds 9- 69 seconds 10-69 seconds( I repeat because I physically can't go faster)

[@fabianfourspring7128]

As a sophomore track athlete my first meet was 4:56 so I really need some help lowering it

[@AceHardy]

🏋🏽‍♀️🔥

[@aidanwagner118]

To reach 50 miles a week should I just add on easy mileage to what I’m already doing. For example, there are two days where I do 20 minutes and then 200 repeats (~3 milesx2), a 40 minute run day with hills (6 miles), 20 minute run then 400 repeats day (~4 miles), 30 minute easy day (~3 miles), long run day (8-9 miles), and easy 20 minute run day (~2 miles). So I’m only running around 30 miles a week. I really want to improve my endurance and I was thinking of going to 50 miles a week. I just don’t know where I would add in the mileage. I’m assuming some goes to my long run, but does the rest go to my 30 minute easy day or would it somehow be spread out between each day?

[@greasby1golf871]

Good video but to run a successful mile much more speed work is required on the track, at least 3 sessions per week. 2 laps, 1500 and mile are becoming sprint based races more and more. Some good sessions 8 x 200 with 10-15 recovery @ race pace is an absolute must in the run up to the big day, this replicates the feelings of race day without straining the body and allows form to be maintained. Pyramid sessions are also good something like 2xk 2x800 2x600 2x400 and back up again. Lots of winter cross country also, fun to run arranged and soft if the joints and muscles. Some 300’s in their too.

[@Nonixification]

My predictor says 55s for 400m, 2.02 for 800m to run 4.30 mile. Ofc its depends on the runner aerobe/anaerobe balance. But really good video Sage. : ) Gonna build some speed this summer, hopefully.

[@zeauxx8351]

Aerobic/Anaerobic you mean

[@valisthevaliant]

I'd say that's accurate, I run a 52.8 400m, 2:02 800 and a 4:33 mile.

[@mirser4912]

What do you think of Bannister’s “mixed grill:” 2x (200m 400m) 800 m 2x (400m 200m)

[@eliterunners2425]

What should be tempo run pace for a 4:40 miler

[@murphjones2244]

I ran 4:30 in high school a few days after I did 8 x 400 at 65 seconds each with 90 seconds rest in between. I was in the JV heat and won the race by a good amount. The guys in the varsity heat ran in a pack that finished from 4:20-30, so I think I could have gone faster.

[@eliterunners2425]

At what pace do you do 3-4 miles tempo run

[@murphjones2244]

@@eliterunners2425 This was a few years ago, and I don't run anymore as my injuries got pretty uncontrollable. For tempos of that distance I would usually run at 5:10 mile pace. My 3200 PR during that track season was 9:49

[@eliterunners2425]

@@murphjones2244 what's your 400 m pr

[@murphjones2244]

@@eliterunners2425 When I was doing the workout above (when I was in the best shape of my life) I was doing 56 for the 400.

[@vipinotp6465]

Hey brother I'm preparing for 1mile. I'm practising in beach sand..I know sand is hard but no other way.. I do interval running of 200m× 6,rest 2mins(52sec,50, 53,53,50,50)and 400m×4,rest 3mins (2.11,2.05,2.06,2.06) and 3 easy run of 5km every week.. how should I move forward please help

[@adamturner6856]

Would love to run a sub 4:30 some day, currently have a 5:42 pb for the mile. Would definitely try get my times down but trying to train for a 105k ultra so don't really need that pace yet...

[@nicuceasca7350]

Good luck man! My pb at the mile is 5:53 but a 105k ultra feels kinda scary right now :))

[@adamturner6856]

@@nicuceasca7350 cheers man, it has been on my bucket list for a while. I've hit my goals in other sports I'm involved in so thought it was time to push the distance. Planning on doing a miler next year if all goes to plan

[@nicuceasca7350]

@@adamturner6856 sounds great!

[@Vo2maxProductions]

nice! good luck!

[@nicuceasca7350]

@freEvo8 my problem is that I need to train my quads and hamstrings more because they start to hurt after 15k no matter the speed

[@aidanwagner118]

Can you do a video on ideal race weight, accurate treadmill paces, or heating maybe before or after practice for recovery?

[@Vo2maxProductions]

1. I don't think I could do one on ideal race weight. I mean it will vary too much with height and things like bone density/muscle density. Generally if you are eating healthy and don't have too high of a body fat % (also hard to measure) you will be healthy in general and run your best. 2. I don't know what you mean by accurate treadmill paces (treadmills vary as well!). Generally it is "easier to run" on a treadmill because of lack of wind resistance and the nature of the moving belt...so 1%-1.5% incline is considered a bit of an "equalizer"....however I always get extra hot and more bored on treadmills so I keep it flat a lot of the time! Wish I had a treadmill nowadays though.

[@aidanwagner118]

Vo2maxProductions ok, thanks for the replay 🙏

[@shashanksingh7948]

@@Vo2maxProductions sir my current mile timing is 6:45....is it possible to bring it to under 6 in a month's time with regular athletic training?

[@MrKaje72]

My fastest time is 7:00, I’ve desperately been trying to get my time down to 6min, I’ve lost so much wait just to do it. I don’t know how else I can get there.

[@elijah4973]

If you're a a male, and you're young, just wait, itll come. I ran a 7:00 in middle school, and I was completely dead. Now I can run a 5:10 and maybe below. If you stick with doing longer runs, and track workouts consistently you will progress a ton

[@chocolatetobi]

Oh god. Sage, when you mentioned the 400m repeats I cringed. Our coach had us do 1 lap for each grade we were in then +1 if we were in good shape. So senior year he had us doing 13×400m repeats. I'm so with you when it comes to bending over onto the bleachers.

[@chocolatetobi]

Oh god. Sage, now you're reminding me of the 1000m repeats. I should go before you remind me about back to back track events because coach is crazy.

[@517BA]

Sage...you are so right on the 400 (440 yard in my day) repeats. They can make you so sick if run too fast...exact thing our coach had us do. As a HS Sophomore with rest of mile relay Seniors and one junior...he had us do 12 440’s. First 4 under 60 seconds, next four under 65 and last 4 under 70. For all the balance between 60-65-70 subtracted from 3 minutes was our rest. Track would look wobbly and wooziness set in about halfway...felt like I was in the beginning of Saving Private Ryan. Too hard at 16 years of age.

[@jonathonwestly8211]

Do one on how to break 4:50

[@Vo2maxProductions]

see my "sub 5 min mile video"

[@jamesgoodwin7742]

When I was 22 I could only run 63 sec 400m but could run 4:48 mile on 20 miles per week. I just have no leg speed. No joke an old woman beat me in the 200m at some indoor track club meet when I was 16. Man if I had the speed to run a 52 sec 400m I wonder if I could’ve done a 4:10 mile. I’m 41 now and probably can never run under 6:00 mile again. Funny my Garmin and Fitbit says my VO2max is 64 and I’m 20lbs heavier than when I ran a 4:48 mile

[@AnilRawat-dh4je]

Why i have shin pain on legs?

[@jacktaker8151]

Does age factor in running

[@isaac7116]

The weird thing to me is I have had no training and yet I ran a mile in 4 minutes and 28 seconds so if people are training to get that time what about when I get my training?

[@Vorprid]

No shot you did that without training

[@rglegendff4803]

Sir i started running a year ago today I run 1mile in 5.40 please tell good workout 😭

[@meyiotn8575]

I just have to qualify for new balance nationals this year

[@paullowery4447]

Hi I watch your videos. I have done a 1.23 half marathon what would be a realistic pace for the marathon to train for. Regards Paul

[@jacobvandermeulen1970]

3 hours flat, perhaps a few minutes under

[@Vo2maxProductions]

yes, around 3:00....maybe even sub 3. But you'll have to do specific long runs and enough mileage for the extra endurance/strength. Check out my "Sub 3 hour marathon" Training videos

[@paullowery4447]

@@Vo2maxProductions brill thankyou. Sub 3 is the aim then

[@ts4357]

Hi Sage - last video I posted a comment about a video idea (how do you train for multiple varying events at once, eg. 5km and 20km). I'll assume you read it and didn't think much of it, so I'll use this as an opportunity for discussion. Why might you not view this as a worthwhile aim or cause (assuming you think so)? The obvious is that you won't be able to peak quite as high in either of the given events, and maybe coaches prefer dealing with a specific aim as it's easier to focus on and gain results from. Nevertheless I figured it to be a topic with a lot to be talked about due to added complexity. Plus it's not an unreasonable aim for one to have - any triathlete, decathlete, etc. deals with this. Plus those who are earlier in their running age or age full stop (ie they're still improving), or those who simply love multiple events (both of the last two I qualify as - I'm young enough, and get so much joy from trail running... but still want to keep top end speed, hence 5km). I'd love to hear your thoughts on this anyways, even if it's not a topic you'd like to deal with in a video. If you read this - I appreciate it. :)

[@andrewtaborsak2107]

TS To put it simply, the most important factor to reaching peak fitness in any event is specificity. At the far ends of the spectrum, you’d never see Bolt going for a 20-mile long run or Kipchoge ripping flying 30m repeats when they’re in season. I’d say Sage doesn’t want to make this video because it is impossible to be at peak 5k fitness at the same time as peak marathon or trail ultra fitness. You’re welcome to mix both types of training styles together, but it would inevitably leave you moderately in-shape for both events rather than at peak fitness for one event or two very similar events. This is the reason that most elite and sub-elite runners will dedicate entire an entire training block (season) to one type of race before resetting and starting from base phase with different training if they wish to compete in a different race with unique demands. Cheers

[@ts4357]

@@andrewtaborsak2107 Thanks for the response Andrew, that's pretty insightful. So yes, if the aim is try and reach that elite level (something Sage has done and focusses on training others to do) there's no place for mixing events. The question is, does Sage wish for his YT content to assist mostly those serious athletes (and it's perfectly fine to do so)? Or else is he open to making videos to a broader audience which might not have as much of a laser focus on a single goal? There are many extremely ambitious athletes out there whom Sage has surely helped out, but I'd guess there are also just as many semi-serious or more casual runners who've benefitted from his videos. And I'm inclined to think it hasn't been about helping solely those who wish to put 100% into reaching their peak in an event (those who have demonstrated this by their achievements) as if so there wouldn't be videos such as "how to run a sub 22 minute 5km"... although popular demand does play a part here too. Maybe it also comes down to following proven methodology by default - as you said, specificity is key. So not being specific is seen as counteractive, hence not worth the time trying to make it work (in some people's eyes). But, as I alluded to previously, there is a place for trying to succeed in more than one event (the prominent ones being multievent sports such as triathlon). And even for those events which don't form together to make a specific sport - doesn't mean it's not reasonable for one to aim to be their best in those events at the same time. After all not everyone can be at international, even national or state level (country / genetics depending), but with enough effort they have a much greater shot at being regionally / locally competitive. Furthering this, it's also feasible to be locally competitive in multiple events. Everyone has their own goals - the scale which they are set doesn't determine whether the goals are worth investing in or not. Different people will be content with different achievements. By the way, I hope I don't come across as defensive or anything here - I'm just following through my thought process, and hoping to learn from those who know more than me. Going back to specificity - maybe there's more merit to that than I realised - I'd love to hear more thoughts on this as I'm not the most knowledgeable person and always want to learn more. My understanding was this - a genetically gifted person who is capable of competing internationally in some events (if they focus specifically on one of those events) could come close to that level (ie national level rather than international) if they were putting energy into two events. Or maybe it might be the difference between a semi-pro and a pro. Not sure of the best comparison. I guess in this situation the two events would have to be similar ones as you mentioned above... but I do wonder where this example "genetically gifted" person would sit competitively if they had a more broad scope of events (ie like in my example above - a 3/5km, paired with a 10/21km (I get that the 10/half are notably different events - so consider those pairings as separate cases). On the off chance you (or anyone who's willing to respond with some thoughts) read this all, thank you. I've written a lot here. Last queries in regards to the idea of training blocks or seasons. How long might such a period be (I know that they vary) and what are the benefits or reasons for different lengths? I've heard of training plans extending from 6 weeks up to 12.. and in the case of athletes with multiple comps that can be longer. With where I'm at, I know if I stay consistent with my training and up my easy mileage (as Sage always says) I'll see proper improvement in both my trail runs and 5km times; for reference, 5km = 19:30ish, although it's been a while since a proper tapering and race so I could likely improve on that. Trail times are trickier due to varying elevation / distance... but the 5k time alone would tell anyone that proper training, even if non-specific, would make me faster for a while yet. In a roundabout way, I'm wondering if I should be considering more focus on one of those events rather than both, if specificity plays a much greater role than I was previously aware of. I'm not sure. Would appreciate thoughts on this here.

[@Vo2maxProductions]

Hey great feedback. I generally can't answer everyone's questions on here (I don't have enough time!), but in short I think you kind of answered your own question in your longer comment: You can be in pretty great shape for both a 5km and a 20km or half marathon at the same time! A lot just has to do with building a big aerobic base as these events are all 98% + Aerobic. So the higher mileage and long runs and some tempo stuff usually gets you very close to peak fitness. As far as training cycles go, most plans (without a break) can certainly go between 12-24 weeks, but anything over 20+ straight weeks is considered on the longer side. For peak fitness in a 5km on the track of course it is better to do something like Vo2max 1km repeats (at least a couple times) as well as something faster like 400m repeats - whereas for a hilly trail 20km or something those aren't needed as much (but could help)...however for the 20km you might need a few Longer Runs (which could help your 5km). The closer to "peak" and "peak races you get the more specific the training and workouts should be for that particular event.

[@ts4357]

@@Vo2maxProductions Hi Sage, thank you for the response - to be honest I'm surprised you read all I had to say, and I'm really grateful for it. I can imagine how busy you are. I've read, noted and won't be forgetting your advice. :)

[@Greatestboxingclub]

Have been following your videos but i'm still in fantasy, Which is effective for a mile, long strides or short strides? Have been trying so many tips of individuals from different video. Does 600m(1lap) 400m(1lap) and 200m(1lap) really helps to increase 1mile run?

[@Vo2maxProductions]

generally longer and slower Easy Runs (3-5 miles). But then also 400m repeats as well as 800m/1000m repeats.

[@Greatestboxingclub]

Do I have to repeat these miles and meter same day or i should make different routines for long run and 400 800/1000m sir.

[@tomhamilton64]

So you’re saying that you will get faster if you go at a pace you are more capable of rather than killing smashing yourself during the workout

[@filiptomas3658]

Is it better to jogg or walk during 2min rest?

[@Vo2maxProductions]

you could walk around for 20-30 seconds to catch your breath and then do a very light "shuffle jog". I like to try to jog 200m in that time.

[@capshai]

Can't run. Just can't. But I do play sports and I hear you.

[@erik878]

I think squeezing a stress ball while you run can get me to run better. My only big problem with running is im scared of exaustion like the feeling that a predator will catch me.

[@thewalkingjoke3843]

Ok, but how do I do a sub 3:50 mile?

[@eclipsesmind7950]

I just ran a 4:59 1600. I’m a junior and I am trying to run this time by senior year, is this possible?

[@eclipsesmind7950]

Trying to run sub 4:30

[@andrewcowles898]

Absolutely

[@diamondmoon3772]

im 10 i run a 10 min mile non stop

[@yazanarmoush]

I can’t get under 5 minutes, I have been trying for 6 months, I always get above 5:05.

[@arogueburrito]

I went from 5:05.9 to 4:50 in two weeks, hitting 72.5, 72.5, 73, 72. For sub 5, I would say try 74, 75, 75, 75 or 75, 75, 75, 74. For me, I back off in the middle too much. My goal is to really start pushing come 550 meters in and think about turning the kick on at 600 meters to go. That way, coming into the back half I'm thinking "okay, I gotta get to 600 to go strong, then it's just a bend and the final lap"

[@uriahguthrie4113]

I'm at 4:35 and have horrible speed so I needed this 😂

[@Meuzix]

I’d say you need 2:07 speed for a sub 4:30 and that’s if you’re well trained in the aerobic department.

[@Vo2maxProductions]

yeah, very very well trained. I mean I ran 4:15 off of 2:00 "speed" but I was doing 100mpw and had done a lot of 5km/10km as well as marathon training. Most hs kids who run 2:07 might be able to run in the 4:30s...but to actually run in the 4:20s generally those kids have run at least sub 2:05...if not sub 2 (if they've actually seriously raced an 800m all out)

[@Meuzix]

I mean I’m a 2:06 and a 4:27 off 40mpw that winter so it is doable. I think I could have gone low 2’s if I wasn’t fried to a crisp later in the season when I ran that 2:06. But what I find with high schoolers is that a kid will go 1:58 and have a hard time going sub 4:35 because they forget to thrown down a long run every weekend. Idk.

[@Vo2maxProductions]

@@Meuzix yes I agree. I think for sure you could have an 800m PR down to 2:03-2:02 at least with a 4:27 mile. You have to split a 2:13-2:14 en route on that pace!

[@negativesplits06]

It’s all about talent too. I only ran 2:07/4:35 in high school, but then ran 1:58/4:15 in college off long distance running. I was by no means a middle distance runner, yet there were very talented guys breaking 4:30 off 20mpw.

[@drfunk1216]

Does it count if you run your mile but it’s all downhill?

[@diamondback4522]

No

[@valisthevaliant]

It has to be on a track

[@psyso-cleanedits8953]

How hard is it to go from 5:00 to 4:30? My pr right now is 5:02 which I ran a couple weeks ago and my coach thinks I could run a low to mid 4:50s mile right now Also I got 2:19 for 800m and 10:59 for 3200m. I realize that my 800 time is pretty bad compared to my other times so are there any tips for how I can improve it? We have track practice basically every day of the week except weekends so there's really only 1 day a week when I can chose what I do so I'm not really sure if I can do anything but just keep practicing New PRs: 800m - 2:15 1600m - 4:53 3200m - 10:45

[@billythekidnax]

Being rather a sprinter, I could run 1:58 for 800m, but for 1600m - 5:07

[@raymondmenz522]

Carl Lewis was the fastest man in the world. His fastest time for 800m was 2:16. Usain Bolt never ran at 800m or further in his life. He ran it once and did not finish the race. Nothing destroys endurance work than speed training. Nothing destroys speed than endurance work. A 4 minute mile is 15sec /100m. Every runner in high school could run a 100m in 15sec. 800m/1500m/mile races are endurance races. Speed training is death to a miler.

[@billythekidnax]

@@raymondmenz522 maybe if you're an endurance runner, then you won't have much energy time left doing explosive sprints. And the same goes for sprinters. However, I met some soccer players who could sprint well and yet run a distance.

[@udontknowme7798]

Jakob

[@josebravo4901]

Guys how can i bringdown my 4:50 second d 1500m to 4:20

[@deadair801]

I feel like this video should be condensed to 4:30

[@matthew_-ho9xq]

“My 800 was nothing special just got to 2 minutes flat” bro mines 2:35 and my mile is 6:00 💀💀💀

[@alexandrosvalkanos8131]

The best time i had was 5:15.....

[@esmokems]

Bible says pride is before a crash.

[@forest69ist]

How to run 410 mile throw Hoka away. They only suit seriously crazy heel strike

[@kennynoNope]

What shoes should you wear then?

[@Vo2maxProductions]

You do realize HOKA ONE ONE sponsors tons of elite track guys in the US that have run 3:50s in the Mile? They also make track spikes

[@kennynoNope]

Vo2maxProductions I’ve only worn the Hoka Huaka (which they no long make for men) is there a similar Hoka currently out compared to the Huaka if anyone used to run in those?

[@eshanshah763]

This was a great video, love the running tips and info! I recently made a workout video too on my new fitness channel. Check it out if you get a chance, thanks!

[@thomasdematteo2281]

There is no such thing as running too fast in practice.

[@austinbaciocco2791]

Why can’t you do a 4 minute mile ?

[@negativesplits06]

You need a haircut.