IMPROVEMENT IN DISTANCE RUNNING? FACTORS AND VARIABLES...

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[@cancertokona6298]

My training totally changed a few years ago. I was inconsistent as a runner training for events and doing other sports in between but after being diagnosed with cancer I changed my focus more to endurance training as football wasn’t allowed anymore due to the head injury risk. I do a huge majority of my workouts at z2 now after watching your vids and more recently started hitting the trails and hills after getting jealous of seeing your scenery to build more strength. I’m training for Ironman at the moment but also looking to go sub 3 for the marathon at some point and the increased volume of z2 is helping massively and my easy pace is increasing. I’m trying to keep it going through upcoming chemo where harder sessions may be off the cards entirely, but easy runs should be ok. Love your vids, been a massive help!

[@williamlunn-pigula7029]

Good luck! Hope you achieve your goals and also beat that cancer into remission.

[@rasher331]

Great attitude, I hope everything goes well for you...keep trucking.

[@Vo2maxProductions]

Hey great work and keep it up! This is a really inspiring story - thanks for sharing and for your comment! I wish you all the best in your health and running!

[@ki4vo]

Keep going man, you are a true inspiration!

[@jordannorton1795]

3:24 first time marathoner in 2016 on about max 50 miles a week. 2:55 2019 marathon on a max about 85 miles a week. 6’5” 201lbs. Weighed about 220lbs for the first marathon.

[@Vo2maxProductions]

nice progression! congrats!

[@Dissey]

I went from being able to run 1k (barely) to being able to run 5k in 21:46, took me 3 years with serious training but now I have gotten an overuse injury in my knee and been at rehab for 6 weeks with no running. I went too fast too far too soon, 50-60km a week was my cap and when i started to put in speedwork my body couldn't handle it since I was too week in my core, glutes etcetc. Don't skip the strenght training people, trust me.

[@wastelander1015]

Hang in there bud, i'm dealing with knee injury too i know how it feels.

[@rasher331]

Get on the bike in the meantime

[@Vo2maxProductions]

hey sorry to hear about the knee pain and way to be smart and let things heal! That is an amazing progression though and a really good 5km time. Thanks for sharing your story!

[@noveullotus]

Thank you Sage! I spent weeks wondering why my 2K and 3K fast runs weren't advancing me to my goal of 10K before discovering your channel. Now I've been focusing getting that aerobic base built up whilst binge-watching your 12 years of quality content. Your channel deserves to blow up!!

[@morguloth]

I went from couch to running a 4h30m marathon in 6 months, by just running 3 times a week . Then I built up aerobic base to regular 70k weeks for another 6 months. Finally, picked up the Sage BQ plan and managed to bring that time down to a 3h20m marathon in another 6 months. I think I had BQ fitness on the day, but I mismanaged nutrition. Thanks so much Sage!

[@Vo2maxProductions]

Congrats on the amazing marathon improvement and thanks for your support!

[@arodmind1637]

I never liked running till I had a reason. After my first marathon, I began running more. Made significant gains. Overall goal, is to be active and healthy!💯🤙🏽

[@bartburza7992]

I was better when I was younger(19yrs 16min 5k) but now I am 31yrs and 2min slower ...I think I have reached my potential when I was young.Thank you Sage

[@scottd8361]

Dude 240 km/week... You´re so lucky that your body tolerates such an insane volume, crazy how different genetics can be! I started running 2,5 years ago and my body still doesn't tolerate more than 40km/week. I think my genetics are pretty good endurance-wise (16:30 5k with 35-40km/week) which always makes me think about what would be possible with for example 100km. But every time I increased my mileage to 60/70 km for several weeks, I ended up with an overuse injury... 2 stress fractures, runner´s knee, shin splints, chronic groin pain and all that within just 2 years. That´s why I switched to cycling as my main sport haha

[@DanRuns]

Started running later down the line. Trained for a Marathon by winging it, then started focusing more on easy runs and have been improving distance consistently, with my first ultra in a few weeks. Run slower, go longer has worked well for me.

[@Roscoepoundz]

The quote at the beginning blew my mind a little 😂

[@phil51]

I got a McDonald's advert.

[@adamferdinandson6946]

Started running seriously about a year ago with my easy pace being about 11min/mile now just completed my first 100k and my easy pace is around 9:15min/mile. Looking back at my own improvement is always the best part of this sport! Excited for more

[@Rick999888]

Recommended for us older runners - plyometrics.. as youngsters (say below 40!) we take that bouncy energetic style running for granted. So the tip for anyone above 40 or so - start doing plyometrics. But be careful as it's easy to get injured.

[@rasher331]

I wouldnt recommend that if it involves jumping, its very hard on the joints. I would be more inclined to recommend Palates or Yoga. Loads of stretching and more stretching with resistance training and some body weight exercises.

[@jonathanw1106]

Hi Sage! Thank you for all the videos over the years! I played sports in highschool, including soccer and football, and was known for being fast. I had decent endurance at the time as well. THEN- never did anything after for nearly 10 years. I have always been very thin (5 11, 145 lbs) so fitness and exercise were never priorities. A few years ago I discovered running, and your channel. I started running with my wife, and was barely able to complete a 5k in 35 min. I stuck to a training plan and was able to rapidly improve, based a lot on the mileage and training tips from your content, and got down to being able to do 5 miles at 6:40 pace consistently as a tempo/time trial test for the 10k. Then I stopped altogether for about a year to try strength training and to gain weight. I hated it, and am now back into running for about 4 months. My goal now is a sub - 20 5k, and I think I will be able to make it by years end based on my current fitness and new training (I've learned a lot from the first year I spent). A big help has been upgrading to a better garmin watch, and being consistent (consistency is key folks). Thank you for helping me on my journey, and hopefully by this time next year I'll be sub 18 for the 5k.

[@ryhun6781]

I was 43 years old and ended up in the hospital with a health scare with weight over 265 pounds. Decided to change my life. Lost weight down to 170 and started running. Ran 16 miles my first year. My second year completed 1k miles Then this year I did 1k miles in 6 months! Worked up to 50 miles weeks. Ran a half marathon in 1:35. Close to a 6mi pace for a mile. It’s been rewarding to see progress and find running gives me peace. Thanks for making great videos!

[@Vo2maxProductions]

keep it up and awesome progression!

[@jamesongaertner9416]

Speaking of surprising yourself... I consistently built a base of 45-50 mpw for 2-3 months this summer, and I was on my second week of being able to run with people again (quarantine). So, the plan was to go on a normal Saturday LR. And this was at the end of a 56 mile week (still my highest ever). The temp also dropped from ~80 to 70 so that was nice. Anyway, I was running with a friend and we went out the first three miles feeling amazing, so we picked up the pace and just went for it-he ended up pushing me to a 1:36 half PR, which was more than 10 minutes off my previous one. At this point I think I’m in close to 1:30 shape (properly tapered) and I hope to keep improving-17 now and I want to BQ by the time I’m 20. Not an inspiring story compared to some down here, but Sage reminded me of it :).

[@Bhuyakasha]

Used to run about 10-15k per week, 5k time trial on the 1st of May was 23 minutes. Then I increased to about 30k over the course of 2 months and ran 19.43 on the 1st of July without any speed work. Now im doing 45k per week with 1-2 track sessions aiming for sub 19 lets go.

[@FlopMeister]

Bhuyakasha good luck man! I just beat my sub 19 goal a few weeks ago and I can definitely say if you keep that training consistency and perseverance and be smart with your training (if you find niggles, rest etc) it’ll just come to you like a ton a bricks on the day!

[@blastedpotato]

First ever run I did was 3 miles in about 25-27 minutes. 3 years later I’m running 16:43 5k after doing 40-70mi a week, 2 hard sessions/1 race and 1 hard session, 5 easy days, 1 long run/long run workout

[@jimoconnor8597]

Started running at age 53, 57 now and I was doing 50-60mpw during the early part of this summer. Dropped down to 40-50mpw at this point. Long runs, speed work, hills all have a place for my running weeks. Sleep and recovery has been something I have focused on during these past few years and so far, so good! Looking forward to many more years of running and staying healthy.

[@arnolddavis4376]

Hi, I'm 58 and started running at 55. I seem to get injured every time I feel I'm in the best condition for a while then it's back to ground zero. I did get my weekly distance up to 45k during lockdown and then stepped in a pothole. Running is tough.

[@soumayabarari492]

Hi Sage! Thanks so much for this information it helps me a lot. So I am woman 49 old year I start running January 2020 I participated at a few races, now I am focusing to prepare a marathon I do my best between job and others obligations. My mileage a week is about 30 miles.

[@chefjonsf]

Started taking training seriously when I turned 30 to do a sprint triathlon. Haven’t looked back since. Competitive BJJ, then a 50 mi virtual race - thanks to Sage Running training program. I consistently put in 40-45 miles a week since then. I just turned 39 in July. Thanks Sage!

[@kevinheeman6877]

I started running when I was 15 years old in 9th grade, after getting beat up by the bigger guys in football. I’m a solid 5’11 138 lb and almost 20 years old now. I didn’t really start training until I was 16, and I was lucky to have a great high school coach to help me along the way. I started out by running high to mid 19 minutes for 5k in cross, and now I can run a 5k around high to mid 15 minutes. Same with my 3k, as I started out running around 11 minutes, and got down to 8:45 this past indoor season. In high school, I ran about 30 miles a week in cross, and 10-15 miles a week my senior year of track due to just coming back from an injury, where I was still able to improve my 3200m down to a 9:36. Now that I’m in college, I’ve been hitting peak mileage around 120 miles a week for cross and 80 for track. So far, I’ve yet to get injured so I’m keeping my fingers crossed!

[@dionblundell9733]

Started running at 38. At 44, i spent lots of time running very slow, to prepare for a 24hr trail event. Training speed around 6:00-6:30/km, as slow as 8:00/km for a 50k training run. And I then did my best 10k TT at 37:45, which for me was a PB. I was surprised how running slow and consistently, staying healthy, sleeping well, eating well, made me so fast on the road, even though this was all VERY slow trail running

[@bijsemwal4343]

Very nice advice legend Sage..you are always so candid, humble n transparent.. it's always great to connect to you and learn from you..keep up this charming spirit

[@Leeroy49]

I started running May 2019 at the age of 35. I've been a volleyball player for 20 years though so fitness was there. First marathon is coming up in 3,5 weeks now and I'm going for a 3h15. That's going to be interesting. I've built up to a 85km/week average mileage.

[@Nuxvomicaaa]

Leeroy49 Sounds Good, have Fun and Good luck

[@kipponi]

Nice! What marathon? 85km/week is ok to that time.

[@tmw713]

Excellent discussion, especially around non-linear progress!

[@renaatcasier9011]

I get inspired by your honest and authentic training talks Sage. 👌🏼 My training is based on the aerobic base. Firstly it felt odd to not be aiming or speed. Nowadays I feel more comfortable. Albeit that I have the impression that my speed training or fartlek may come back, however in a less stressy way..by this I mean shorter and maybe slightly lighter to avoid my body from being trashed. I aim for a real marathon race and half marathon races and hopefully this unpredictable times are enabling me to both stay healthy and achieve and happy and healthy state of running. After all running is all about letting go and holding on dreams. Train your body and supercharge your mind.

[@Insect0man]

Thank you young master Canaday.. Old dog here learning new tricks thanks to folks like you sharing. 😊🙏 Onward And Upward!

[@Ungulate1]

Not trying to sound weird but I always hope I see you when I am running. I think you have alot of good information Sage.

[@mospalacios]

great advice on not comparing yourself to other runners! stay within yourself and improve at your own pace

[@SundayLongRun]

2014 - was struggling to run 3k without walking - 5'7 at 180lbs aged 24 ramped up to 30-34 miles a week slowly over the last 5 years 2019 finally got under 49 min 10k and 4h marathon 2020 aiming to do 4:30 on a trail race 28k/3300 ft elevation. probably around 23 min 5k - 48 min 10k (will attempt time trials for these in october) now at 152 lbs aged 30. Keep it up everybody !

[@georgelopata5007]

Great video as always! I started running at age 39 doing up to 60k/week. In 2018 had episodes of pericarditis which I couldn't recover from, wasn't able to run at all for a long time and basically switched to yoga and walking. Eventually went vegan before Xmas and since then have been running again without flare ups (touch wood), now doing up to 120k/week and smashed most of my PBs. As you say: health and preventing injury is most important. You are great inspiration Sage, thanks a lot, you are doing amazing job!!🏃‍♂️👍✌

[@partyboy007tiger]

I started taking running more seriously as a sport this year. I've just turned 41. Full time job with wife and 2 kids. I've ran a Marathon, a dozen or so halfs. I've got my 5k down to 21 mins and my 10k to 49. During Covid lockdown I started trail running. I'm hooked. Absolutely love the sport. Getting out in the peace and quiet forgetting about pace and just getting the miles and elevation in. I'm hoping to run an 50k trail later in the year. Love the channel you run in some amazing places. Great work.

[@Vo2maxProductions]

great work! Thanks for sharing your story!

[@partyboy007tiger]

@@Vo2maxProductions just got back from my first 50k. Channels like yours help us all reach our goals 👍👍👍

[@Nick_Tusa]

Appreciate the advice and your viewpoint on running as a 22 year vet.

[@19Kamau79]

I'm not made for long distance running (just love it) and started it very late being 39yo and now at age of 41 my highest week is 54miles and happily averaging 40miles. I feel being close to do sub4hr marathon as I've done lockdown time trials 15km (1.09:xx) and 51km (4.56:xx) thought being consistent change my middle distance a lot as my I did 5x500m repeats just yesterday and last one on the gravel road ended to be 1:42,6 according Garmin, maybe 1500m time trial for next ☺️ I was young I didn't run but my friend challenged me for sprint and I did 100m in 12,9 straight from the weight training, maybe ugliest over striding in history of man kind 😊

[@paddywiggle]

I was a runner in middle school. 7th and 8th grade I ran two marathons. In highschool and college I quit running a lot (still ran every so often), and played volleyball. About at the age of 21, after my last eligible year of volleyball, I ran my first race (a 10k) and got 3rd in my age group. Within the last 3 months, I’ve been getting serious. This past month has been the most I’ve run in my entire life. With 4 days left in the month, I’ve run 130 mi. I want to get to about 220-240 mile months in the next few months. (About 55-60 miles a week). My goal is to run a sub-3hr marathon in the next few years. Wish me luck!

[@nizam_mr]

i started running like last year march at age 35. Was never a runner/athlete all my life, but once a while i do snowboarding, trail walking and hiking on holidays. At the start, im only able to do non stop running like 20mins+ 3km. it took me till like July i can reach 5k non-stop. By Nov I can do 5k in 27mins, although at this point i havent go on youtube for proper runing tips (no intention to get faster). After i participated in a 'race' in Dec(invited by housemate to try), i decided to go on youtube for tutorial to improve. I was still a 5k-only runner until March this year i learned about MAF. It turned out i ran too hard, thus i cant last beyond 5k. I tried 150bpm run and by April i can run 10k. From then till now im slowly progressing to HM distance. Along the way i also fixed from running heelstrike to midfoot strike

[@Dora-bmrwarrior]

Good video, thanks! Ah yes, the health issues saga. That would be me - much of it attributable to aging without doing enough to take care of myself. I am currently doing jog/walk training; last night I decided to try and jog an entire mile without walking. I did it (stopped once for about 15 seconds to stretch out my annoying hip lol). Sure gives me hope! My issue is not being consistent and I'm really trying to change that. I appreciate your thoughts on COVID-19, gyms, etc. I agree 100%.

[@ralphhancock7449]

Good luck with the run/walk progression. I did that, starting at age 50, with no prior athletic background. Now nearing mid 70's and running 8 to 10 miles every other day, with no walk breaks. I wasn't training consistently when I started. I tended to have calf cramps and plantar fasciitis on the foot that likes to point outwards a little. I also had cronic upper quad soreness - until I stopped stretching prior to running! I say all this just to let you know that running consistently really comes down to avoiding needless minor injuries. So, stay mindful of your little aches and discomforts, or poor running form, or ill fitting shoes. Don't let things get worse.

[@Dora-bmrwarrior]

@@ralphhancock7449 thx for the note. I hope to recover from current hip and knee issues, then be more consistent with training.

[@benandres]

"Microcosm of life" - good talk!

[@augustobang5782]

Awesome infos as always

[@tylernero6671]

I started running after 8th grade track, trained inconsistently but did some 60 mile weeks. Stopped training after high school and started running again a year ago at 29. I am able to do 70 miles a week and I think I can handle that because of the mileage as a teenager. Also saw you at the PPM this weekend.

[@MrTsinobmort]

Funny, let this play while I did my rehab exercises. With Covid lockdown, I had built up an incredible (for me) training base, but the. In three weeks of beginning to up the intensity toward a fall 5K I fell apart- too hard, too often. I’ve been through the same injuries before and it’s improving quickly, so there is hope😊.

[@s02041]

start watching your video a few years ago while I was building to my first half marathon, love your training talk!

[@EMLRecordings]

My first ever 5k was 33 minutes...this year...all be it 6.5 years later...I mamaged my first sub 18 minute 5k (im 43 yrs old) ...desperately want to go sub 18 if I can before age catches up. My first 10k was 52 minutes...this was 7 months after I started running....im now at 38:05...really would like to achieve a sub 35 one day. My.current HM and marathon PB'd are a bit crappy...but I ran a 4 hour 15 minute 50k only 4 weeks ago. Ive had so many injurys along the way (have an IT band injury right now) but every time ive been injured....ive always come back stronger and faster....its almlst as if injurys actually help...because you learn...you strengthen...or make other changes so that you dont get the same injury again (although in my case ive had the IT band 3 times now...and its taken the 3rd time for me to actually address the issues causing it) Sometimes we need to go backwards in oder to go forwards. I love your videos Sage...ive learnt soooo much from you over the years and cant wait to get into the mountains and see what I can achieve over the 50 miles - 100k distances. Thanks for all the advice over the years...keep em coming dude

[@JonJosephKuhn]

I went from never running to doing a 5k a day for a month straight. I maybe took a day or two off. I ended up with plantar fasciitis after my challenge and it took my a long ass time to heal. Now I’m slowing adding miles and trying to add miles. I’m just being smarter about it.

[@wekky420ranarr]

For me it was intent. Granted, I took your advice of running most of mileage in z2 but I made sure that every day I am slipping into my running shoes or doing strength training that I knew what the purpose or intent of that daily activity was. I have seen better endurance, speed, constitution, and mental clarity with running. I attribute some of it you, my dude.

[@SotaMaehara]

Started running at age 15, ran 18:01 in the 5k, plateaued for 3 years cus I didn't believe in the power of increasing your weekly mileage. Was watching Sage since age 16 but never took running seriously enough until I was 18 when I started acting upon Sage's advice. Now I'm 21 running low 16's in the 5k and might even break it soon.

[@closmasmas9080]

8th grade I ran a school 5k in 22:22 with training of probably 3-12 miles a week. Freshman year, ran a 5k pr of 19:38 on about 20-25 miles a week. I feel the gains were partially due to maturing but it was also due to aerobic fitness gains. I am going into senior year of high school, and I am hoping for a sub 16:30 when XC is set to start up in January

[@fraserparnham6402]

I've recently got into running over the past 2 months and I'm doing around 15km a week and looking to build this up over the next few months. My 5k is 19:48 so it will be interesting to see what effect a higher mileage has on my time

[@svenja5596]

The whole staying healthy thing is key obviously..me I'm just happy that after radiochemotherapy last year I am healthy enough to run 30-40 miles a week but there's no way I'd be able to increase to 50-60 in a few months. Fatigue is my main problem if I try to run more..I feel like my legs can handle it (& iron levels are great actually & so is my sleep..not sure what else I could look out for?)

[@Vo2maxProductions]

Thats really good volume. I'm obviously not a doctor, but it may be worth it to get your vitamin D and vitamin B12 levels checked also (Magnesium is another one). There are so many variables that can cause feeling tired though (from sleep quality to life stress etc) that every one is a bit different!

[@unlifts]

love you dude !

[@ricodelavega4511]

9 hours of sleep at altitude with some sort of fancy body massage compression thing-a-ma-jig? what kind of life you living Sage? certainly the good life.

[@mpd1967]

Sage, do you recommend iron supplementation or do you think chlorophyll is a better alternative to increase red blood cell counts for running endurance and performance thank you! Happy running and happy Trails and stay safe and healthy! 🏃🏼‍♂️😎😀🇺🇸👟👟

[@ndk4]

Sage, is it possible for you to record yourself running very slow(maybe around 5:30 to 5:50min/km pace)? For us recreational runner we would love to see how a pro such as yourself running in such pace, which for you probably means walking 🤣

[@Kittendoc]

Pikes Peak review?

[@RobertLHargraveIII]

Ive run 1438 miles thus far this year and recently had a serious concussion (hit by a car while cycling) and now have to limit heart rate to under 100 bpm (14-16 min mile pace) to keep brain pressure low. Is there any realy cardio base building that is happening at that low heart rate. (Background: 40 years old, running for 7 years, half marathon PR of 1:34, full 3:30). Ehh?

[@nikajuvan224]

Hey could you maybe recomended a god trail runing shoe?

[@derekjones8687]

Hey Sage good information. Question about your all in Marathon training plan. How long will I have access for after purchase? I am currently training for my first marathon now I have about 8 weeks in this current plan. I was thinking about starting your plan soon after I done with this current one. I think right now I am in 7:35 to 7:45 shape. Just did a 17 mile run at 7:45 pace with rolling hills. I have also run 19:285k a year and half go but had a hamstring injury but now I am back training full time 53 per week for the last 5 weeks.

[@jacoby.h.3667]

Hey Sage Strange question - but do you train your pecs or are they just a result of low body percentage? I’m trying to work out a balance in my training😀

[@user-eo7di6ho1b]

Bro, international runners train in high altitude, I want to train in high altitude but our village altitude 600m please tell how can get traning in 2000m altitude, in 600m altitude any ides like wearing mask

[@chhetrybro2285]

my 1600mspeed 5.35 can i improve

[@user-eo7di6ho1b]

Brother what should our weekly mileage to complete 50km in4hours

[@darrenodwyer4865]

1 year in to running, first race no training 19.20 5k 1 year later 17.01 5k, 1:01:48 10 mile And 3k in 9:34

[@whycantiremainanonymous8091]

A question: How signifiant is aerobic base for improvement, when lung and cardio are not a limiting factor I have any issues with in my runs? Background: started running at 40, five years ago, but used to do up to 30K long walks regularly for years prior to that. I'm upping my weekly mileage steadily, currently at a bit over 40K a week, but I've been getting slower and slower, not faster, recently. Even on my longest runs (22K), my legs and feet get fatigued, which slows me down a lot, but I never feel lactate building up, or get short of breath. So far as my cardiovascular system is concerned, I could have gone on for ever. Maybe related, the fastest pace I'm managing is only slightly faster than my easy pace (I can't seem to break 4:30 min per km, with a cadence of 195 or so vs. 6:30 for a slow recovery run with a 180 cadence). Something feels stuck, and I don't know where's the key for improvement.

[@phl0w666]

Your question covers quite a large field of exercise physiology. You should definitely read up on standard literature like Daniels, Magness, Noakes, Pfitzinger, Coe and whatnot. Quick answer: Firstly, the musculoskeletal system takes MUCH longer to adapt to training stress than the cardiovascular system. Secondly, if your feet feel fatigued even at easy pace you either aren't recovered enough or run too fast on easy days, simple as that. 22k long run when your overall weekly mileage is 40k is WAY WAY WAY too far. On a sidenote: Sadly, while walking keeps your heart and joints healthy, it doesn't offer a lot in terms of aerobic endurance for running. You stress different physiological/metabolic systems. That's why many elite athletes get out of breath when they have to climb a couple flights of stairs, and why cross-training doesn't produce fitness gains. The principle of specificity applies to any sport. I suggest studying standard literature on training and exercise physiology and go from there.

[@whycantiremainanonymous8091]

@@phl0w666 Thanks for taking the time to respond! I'm in the process of upping my weekly mileage closer to 70K, without increasing the length of the long run, but I have young kids, and time is scarce. On speed, frankly, I'm not sure I can run much slower than 6:30 min per km if I try...

[@Vo2maxProductions]

@@whycantiremainanonymous8091 Try doing 20-min Tempo Run workouts (80% -85% max HR) effort. Then maybe 4-6 x 100m "Strides" a few times a week at slightly faster than goal 5km pace. It is true that over 21km races (Esp if one takes over 1:30) usually the aerobic system is not the limiting factor....instead it is "sheer muscle failure" or "dehydration/glycogen depletion" ....Could also try high intensity hill training...but stay health and don't pull anything!

[@whycantiremainanonymous8091]

@@Vo2maxProductions Thanks a lot!

[@drewcash1785]

Is anyone gonna quote the opening lines of the videos ? 😂

[@deft08]

Sage - in a recent video you showed a clip of you putting on your shoes with the laces already tied... do you really do this?!?!? Surely your feet aren’t properly “locked down” in the shoe?

[@Vo2maxProductions]

yeah I probably do this about 90% of the time...not before races or super fast workouts though!

[@grezzmunke]

@@Vo2maxProductions Quote from Sage.. "You don't have to tie your shoes..... if you never untie your shoes" lol

[@deft08]

Vo2maxProductions Thank for taking the time to to reply, Sage. I find that amazing - I spend the first 5mins of every run trying to get my shoes “just right”. Maybe I need to chill out a little bit! Good luck with the rest of 2020 👍

[@kanehiro4635]

I’m sure there has been or is a human being that is far beyond any runner in history and currently, they just never ran to their potential

[@eriksteenkamp3621]

Fron 30minute 5k on age 14 to 22:42 5k on age fifteen and a half

[@user-eo7di6ho1b]

Brother I am from India, I am now 14year old. I ran 25km without stopping how can I ran 50k without stopping

[@fredrikmolin1322]

don't stop!

[@jamesongaertner9416]

Focus on smaller goals first. A next good goal might be 32-35k Then up to 42k marathon. Then you can try to go 50k (It might help to get in a race to really push yourself) And of course, if you’re struggling to run longer in your long runs, it would help to improve your aerobic base. 25k at age 14 is no joke, well done!

[@markusljungqvist9261]

I lowered my 3k pr with 1 Minute in 1 year.

[@dawsbrah4005]

rip juice wrld

[@neon-3467]

If distance builds endurance, then speed is a byproduct of distance over time. So inversely speed should correlate to endurance, as long as it's progressive. Theoretically, if a runner was to run same mileage but broken up into faster intervals, then the runner would be faster than a runner who trains using one metric. However, how long can a runner stay consistent on a high volume and high intensity program? Assuming said runner takes nutrition and recovery seriously. Now the question is... How mentally strong is the runner? In conclusion, a well balanced training plan that hits high enough volume would sustain and create a more efficient aerobic system. With the essential addition of speed training to push the physiological barriers of the body during top end performances. I believe the perfect plan would look something like this. Monday, Wednesday, Friday: (Vo2, hills, and racepace) Tuesday, Thursday: (tempo/threshold) Saturday: Long run @75% effort (15% of weekly volume) Sunday: Recovery run @60% Forgot to mention every morning except Saturday and Sunday should start with a fasted easy aerobic run that only takes around 30-40 minutes.

[@etiennevlok]

In my humble opinion this plan is a bit aggressive, too much hard running. It'll build fitness, but at a veeeerrry high risk for injury!

[@matbrizard4676]

That's way too much stress....you need easy running too.

[@Vo2maxProductions]

well yes, high intensity/speed AND modereately high volume training (in theory) is great for quickly building fitness!...The Problem is that in reality it generally leads to injury/burn-out and hurts and exhausts most people (so it's not sustainable)! It also depends on event focus. A 1500m/5km runner has a very different program for peaking compared to a Marathon Runner. Different energy system focus and muscle fiber recruitment.

[@Zeuskazoo]

My pace for 20k is roughly the same pace for 5k, lol. I have no speed

[@skt1fenixthelegendkid521]

Heh my 10k pace per km is 30 secs slower compared to 5k time

[@Zeuskazoo]

@@skt1fenixthelegendkid521 5k is 21:03, 10k is 42 something. 20k is 89 minutes

[@skt1fenixthelegendkid521]

@@Zeuskazoo my 5k is 21 13 and 10k 53 30 on a very hilly course bruh...

[@DublinDapper]

Makes no sense lol

[@skt1fenixthelegendkid521]

@@DublinDapper right...