RUN SLOW TO RUN FAST! EASY DAY RUNNING "JUNK MILES?" TRAINING | Sage Canaday

"Junk Miles"? TOO SLOW ON EASY DAYS? i rant.
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[@kmg1100]

Imagine if you're running, pushing as hard as you can and then Sage passes you while holding and talking to a camera about easy mileage...Damn.

[@piznut1528]

xD totally unexpected

[@MrRaErickson]

kmg1100 lol

[@vinceb4]

Haha. This is a funny comment 😁

[@bryanurizar]

😂😂😂

[@fuscia13]

kmg1100 lol my life

[@HeatherJergensen]

I'm so glad you said, "I don't believe in Junk Miles." Every mile has a purpose, and every run a goal. Thank you, Sage!

[@tatemcmillan4660]

Sage talking about only being able to say two words at a time "probably swear words" during hard workouts is the most relatable thing ever lol

[@ActComplicated]

My favorite is “holy shit” after a hard interval lol

[@gareth7016]

I love how he stops to appreciate the ducks at 2:40

[@baskets8429]

7 30 pace is my fast pace , I’m talking I come home and feel proud of myself all day and the rest of the week

[@SiLVERSERG]

Thats still respectable bro! just keep at it .. we dont have forever

[@allisonscanlan4144]

Exactly dude 🤣

[@StagguhLee]

The rule of thumb is you can vlog while you run.

[@erik878]

I dont like him anymore than you but you dont deserve any thumbs up

[@Scuba_Son]

Sage's easy day is faster than I have ever ran. You are a beast! Good luck tomorrow!!!!

[@josphellihsilak4588]

i2istudios same here. Its insane.

[@Alpinefolk]

It's about my uptempo pace. Blows my mind.

[@demacherius1]

I was thinking the same

[@monhirang451]

consistency is key. more mileage makes you eventually run faster..and longer

[@Eric-lx8hp]

My 5K pace haha

[@Dan-DFD]

Thanks for sharing. I've a long way to go - your easy pace is my 10k goal pace..

[@michaelhanson3150]

Dan K me too 😂

[@dankg55]

Me too, but seems like we're the same person

[@FabianRWhite]

Dan, that's still pretty damn good. A lot of people would be delighted with that. Keep it up! :)

[@michaelh.5732]

In the age of the Strava Hero, many people are too concerned with impressing everyone with daily runs barely over or barely under marathon pace only to fail at the actual race. Meanwhile, you can follow elite runners like Sage and if your easy pace is the same as his or even close... and you can't break 3 hours in a marathon (43+ minutes slower than Sage)... you have a problem and need to train properly!

[@piznut1528]

I recognized myself in your comment. I really have to stop running hard on easy days.

[@stephaneemond6736]

Yuki Kawauchi makes his slow pace Run a 5:00m/k verry often, about 80% of his training time, so why a non sub3 marathoner like me(3:08) should do a recovery or slow pace training at 4:45 - 4:55 m/k pace?.. Non sense.. Aerobic training is the footing, the basement of your future progress.

[@edp3601]

Oof this hits hard...too close to home

[@herbalcat]

Good info. And I loved that you stopped to talk with the duck family! 🤗

[@duncanwakefield6579]

Thank you. This is the first time I've heard someone mention cadence for easy runs. I've watched many videos and read many articles, including yours, that mention cadence but they never seem to mention easy run cadence. Finally I now know my easy pace cadence is just fine at around 165. Please consider mentioning this in any future videos that talk about pace/cadence. Thanks for the great channel.

[@andreas9161]

Looks like it is good conditions in copenhagen!! This is your chance to make that Olympic qualifier

[@HCPoulsen]

The weather is great, but maybe a little too good. When Sage reaches the goal, it will be around 22 degrees centrigate.

[@ripmyphoneisatmyhouse1919]

Hans-Christian Køie Poulsen does anyone know how he got on i cant get result anywhere... 😳😳

[@Sunflowrrunner]

Slowing down on recovery days is really something I need to work on. I usually run slow for about the first mile and a half and then I look at my phone and realize I've started running 30 seconds/mile faster than I was suppose to.

[@RebornKaotic]

Get a watch

[@GokuRunner]

Love the whole "easy run" vid is done while you're running easy! Great talk coach.

[@Cheese_Meister]

I’m on the 4th week of 30 mile run weeks for the first time. After having ran 5 to 10 miles every week for a couple of years. I haven’t tested my faster workout runs yet, but I can already tell how much stronger and faster I’ve become just by getting in more miles per week at a slower pace. AEROBIC BASE FTW.

[@dougalburrowes6898]

I don't normally watch all of your training talks because I usually get the idea within a minute or so, but I loved this video!

[@RockStarRunner]

I tend to run about 2 minutes slower than marathon pace for my easy runs, and sometimes wonder if I should push harder. But, like you said, my primary concern is being fresh enough to hit my workouts.

[@frankshorter449]

Sage congrats. You're in May of Runners World!

[@negativesplits06]

I don’t believe in junk miles either, Sage. I feel like you can go as easy as you want as long as you’re recovering between workouts.

[@baskets8429]

Pantera 5.0 I agree

[@bakrin23]

Well said and good luck in the marathon! It's tempting to run hard during an easy day when you haven't had a good workout (in terms of completion, quality, and effort during harder sessions). I've been down that road too many times, so now I sing while running to make sure the pace is nice and easy.

[@lerenzofrancis877]

I am glad you said that there are o such thing as "junk miles", too many people think slower runs are a waste of time. Thanks Sage!

[@markhoward1602]

You, sir, are living the dream! Make sure to take some time to enjoy it and not take it for granted. Good luck for a great race tomorrow!

[@jonahshankel2911]

Why you just assuming he's taking it for granted and not enjoying it? He literally said in one of his last videos that he knows how lucky he is and isn't taking it for granted.

[@fittotheristin]

I ran according to my heart rate zone for the first time ever and my BPM's were still high even though the run felt "easy" pace. Subjective and objective information at its finest I suppose haha great video!

[@420jettt2]

Bad aerobic base. Easy mileage will allow u to run the same pace with a lower hr.

[@tyhigby4345]

Best running coach on KZbin

[@bryanurizar]

I’ve always wondered about this and have recently stopped looking at my watch on easy days and their timed rather than by distance. I feel it works out so much better.

[@aidan9538]

Can you do a quick video on the importance of sleep and it’s impact on running preformance

[@ndk4]

Your vlog and chit chat level of running is 4:20min/km? Thats my highest speed ever when i was trying to reach home before the storm

[@aminam8600]

Haha I was so happy with running 2KM in 10 minutes (record)

[@lean2281]

Hopefully you are faster now

[@tommyballad2759]

This is very affirming Sage. Taking my easy days very easy has definitely given me more running currency and allowed me do the hard sessions properly. Could you do a video on race equivalency - how shorter distances relate to others and if they are a good indicator. Thanks.

[@drewalb6]

Thanks for your running tips Sage! I qualified for Boston by over 5min at the IL Marathon. Im 39yrs old and had a 16min PR. You kept me motivated and gave me new things to work on. Keep it going! Good luck tomorrow!

[@jakobdreyer-stapput3185]

Good luck tomorrow :) i will support you at km 27 - Queen Louises bridge !

[@Apolorock11]

Plz make a training talk about the mental part of the race, I saw runners crawl and vomit to the finish line and win .. I'd like to know what goes on in your head as you feel all that pain. I wish you the best tomorrow!

[@invisibleman53]

This is why I follow Sage, cause he does what I do, and I works!

[@dylanmollman9225]

lmao "maybe they are swear words"

[@Neon-ps6xv]

Finally good advise about running from someone that runs themselves!! I understand most of what you are saying here but its really good to hear that reinforcement, especially about keeping the pace slow. I head out a lot of times to do just that and end up speeding up because Im having fun. Great VID!!

[@kimelgarnielsen]

Whoa, I did my share of laps around that lake when I lived in Copenhagen back in 1999-2003. I really hope you make it tomorrow and get a good result and the OTQ. Fingers crossed.

[@indiantrax33]

I wish I've followed this advise when I was a teenager. Almost blew up my knee training too much. I follow this principle more and receive more gains

[@scotthahnert7013]

Long time lurker, first time poster. Love all your videos, don't ever stop what your doing.

[@agilesamus]

Too manny runners don't get this - important video Sage! I always think about your easy pace when I see the Strava champions out running at 6:30/mile every day (yet can't ever seem to run faster than 6:30/mile ;) )

[@MrQuackism]

This lad can run and talk to a camera. Much respect.

[@tuesdaysrunner4038]

Yes, cross training is good for runners over 40. And for new runners. So I went on an easy run today at a near shuffle jog pace. Then I took a nap that turned into a full on day time sleep. Now I am wondering where my whole day went?

[@notorib128]

"run slow to run fast"

[@sha4074]

Great luck tomorrow!!!! Run hard and run smart! We will be cheering you on for 2 hours and 18 minutes :) Future topics: Pre-race side of things!!!! Do you have any pre -race routine? Mental /emotional state and/or preps right before a big race like this one for you? Can you sleep well? Do you get nervous? What is your “crab-load” like? Race morning fuel? Bathroom?! Race strategy? Do you plan for negative splits? Thank you for sharing your journey!

[@chrispauls6759]

I know you said you don't even check your heart rate data on an easy day, but I need to, or I WILL break into Zone 3. After reading Rich Roll's book, I've come to find that I'm consistently training in the "dead" zone, not really building a good aerobic base, not really polishing my fitness. Since then, I've ceased ALL hard training and am keeping all my runs in Z1/2 until I actually build some "base" fitness. I've got a lot of work to do! Ironically, I really look forward to my next run now that I've stopped pushing too hard on "easy" days.

[@hupo]

I think this is my problem too.

[@ginathompson3408]

I reeaally struggle with slow pace training days. I’m already slower than I want to be on “fast days” so to dial back even further is like torture, lol. Thanks for the reminder of the importance of them though! And good luck on tomorrow’s race!

[@mattn7415]

Gina Thompson as the man says conversational pace is what you're after. If that means walking up a hill or walking to get your breathe then do it. But as soon as you crest that hill or as soon as you can talk again you have to start running. As time passes you'll be able to make those adjustments while running.

[@kessilrun6754]

This is the smart way to do it. I always hear "2-2 1/2 minutes off!" "Well, that's incredibly arbitrary...are you sure you're not overrunning? When I run slow...and I mean really slow...like 12:50 minute mile pace? I notice more emphasis and tension on my calves. So, I think it's good to have a really slow day or two a week. Speed is a tool...that's it. You really only need speed work 5-6 weeks out from an event, yet? Most people do them all summer long. Too much of a good thing. I mean, I'm no fast runner. My fastest 5K is only about 20:09, but I don't feel above something like 12 minute pace. I noticed this when I joined my wife on one of her (then) Maffetone runs. Where you pretty much are limited to running 13 minute miles, in the beginning.

[@Frank22164]

I made easy days easier and hard days easier. So I expected to be slower, instead my race times are much faster then when I trained hard. I don't know why but it seems to work. DIfference in easy days - 1-2 two minutes slower per mile than before. Difference in hard days - 30-45 seconds per mile slower. Also run less than half the distance per week I did before.

[@joshuaecht]

Doubles are good even for beginners. Lots of slow easy miles for base. 4 am, 6 pm x 5 days = 50 miles right there, then a 15-18 mile long run (65-68). Day 7 you can take off or throw in an easy 6 so that would get you 71-75!

[@alecscheerer_run]

I like the jack Daniels method- easy days can’t be too easy but to a certain extent

[@okantichrist]

Marathonrunner 97 Jack Daniels method ,down in one ! 😂

[@adamcrookedsmile]

ironically, I did a 12 km trailrun race this weekend and there was 6 inches of snow, quite slippery. So in order not to slip and injure myself among ice, mud, rocks and fallen trees I slowed down a lot. Everyone else did the same and there were friendly comments thrown about in the most challenging parts. So at the goal my legs were getting stiff because it was like running in sand, but I was not at all winded. Not having a running partner, I think I thus inadvertently discovered my conversational pace.

[@V1RT8]

When the ducks are passing me I understand my easy miles may be too easy

[@Candyapplebone]

I’ve been doing zone 1 and 2 runs for over a week now just trying to get higher mileage. Today I went for a 10k (did a slow 10k this morning, but went for a faster one this evening) and decided to go faster. I ended up going way faster than I have in weeks and got an overall time that was over ten minutes faster than my usual time. Slow easy miles are the ticket!

[@ryanwieghard6111]

great video! very good explanation of a misconception i had adopted of "junk miles". excited to see what happens tomorrow at yr marathon!

[@pja123pja]

Thanks Sage. Great stuff, and pretty much in line with Jack Daniels research. He says long, easy, and recovery runs should be 65% - 75% of MaxHR, and anything faster defeats the purpose of the intended work and becomes what he calls "quality-junk" training. The only exception to this rule is "marathon pace" training which is limited to marathon training and is 20 to 30 seconds slower then threshold pace.

[@cahzriel_wonka]

Good luck on the marathon tomorrow! You're awesome.

[@brandoncornell6715]

Great video Sage! This is one of those that I wished I had seen when I started running. Wishing you the best for tomorrow!

[@veganfortheanimals6994]

Solid advice Sage. Fortunately I've been doing this, thanks to you and my brother

[@mattblack19761]

Sensible advice. Also liked the bit where the family of birds appear...

[@vantage4524]

Great talk learned alot like always about easy running. Its so hard to run easy sometimes🙈 Good luck Sage!

[@tomwebb8801]

Great video Sage!! Been confused about this for a while now - really cleared things up 👍👍👍 Good luck in your marathon!!! SMASH IT!!!!!!

[@FabianRWhite]

Really positive video, a message that a lot of people will surely benefit from. Great content.

[@TheBostonRunner]

Best of luck tomorrow! You are going to do amazing!

[@rodneymene8747]

Good luck tomorrow bud! Keep grindin!!

[@clebergomesdasilva2369]

As always great video! Thanks for sharing your knowledge with us!! And have a great race tomorrow!!!

[@obeddelgado8307]

You're the bomb man thank you for sharing your training techniques..

[@kenwaugh7]

Its a beautiful country Denmark, looks fabulous

[@ASUSg4mer]

I love your advice in so many of your videos, great channel great advice. Thanks.

[@EvanUthus]

I believe in pushing one thing at a time. If you’re increasing mileage you shouldn’t be pushing pace of easy runs at the same time. There’s certainly a pace that’s too slow and that’s too fast, as long as you are recovering properly the pace is not too fast. If you can increase your easy pace by 10 seconds or 30 seconds and you’re still recovering in time then it will be beneficial to do so

[@luckycharm5757]

Monday - recovery run Tuesday - another easy run Wednesday - Interval/Repeats Thursday - Tempo Friday - easy run Saturday - Hill sprints Sunday - Long Run

[@filipe_paixao]

*Monday* -tempo run (morning)+ slow run (after) *Tuesday* -interval/repeats (morning) + recovery run (after) *Wednesday* -slow run (morning) + long run (after) *Thursday* -interval/repeats (morning) + recovery run (after) *Friday* -long run (morning) + hill sprints(after) *Saturday* -tempo run (morning) + slow run (after) *Sunday* -long run (morning) + fartleck (after)

[@Peter_RC]

Sorry you missed the OQT today - I know you said the heat didnt bother you, but surely it didnt help either... Anyway, it was cool seeing you run “live” today (I finished ca. 40 minutes after you. We passed twice, it seemed like ran by yourself all the way?) Best of luck on your next try - You’ll get it!!

[@ramkadamannil3223]

Highly inspirational!!..Thanks Sage

[@nicksaveka5078]

Thanks for the video advice I’ve got my first ultra marathon 50k coming up.. my single longest run was 32km but I’m novice I guess. 3.30hrs with drink / fruit breaks etc- I did 5km loops for it … I went to fast at the start was really pushing myself at 27km mark.

[@Kleo3392]

As soon as he said 5:18 per mile for a MARATHON I realized I wasn’t cut out for this sport.

[@Isaiah_McIntosh]

Sage is running for over 2 decades we can make it

[@mdearcos]

Kleo3392 who cares he can run 5:18? You are running against your own time, not others.

[@hellowjp]

Everyone can run, he's a pro, we are not

[@spencemaddy]

You vs You

[@JeffreyPulumbarit]

This is great advice! Thanks!

[@shockg3039]

I do believe in junk miles, but it’s a matter of definition. I’d argue that junk miles are those runs that are paced faster than a recovery, but slower than an actual training pace. You’re basically doing a workout that doesn’t accomplish ANYTHING. An example is all of the North American pros in the 90’s running 6:00-6:30/mile on recovery days. In the last 15 years, that has turned into 7:00-7:30/mile, and the improvement in results is considerable. Faster times, and fewer injuries. I remember in the 90s when every other month there were articles on dealing with overtraining. Nowadays? Hardly any.

[@PravinPatil41]

Your easy pace is faster than my hardest pace lol.

[@aroundandround]

This easy running advice doesn’t apply to beginners who simply can’t run easy even at 10’ or 11’ mile pace. There is a point, probably slower than 12’ mile pace, after which running slower doesn’t particularly reduce heart rate unless you just switch to walking fast or walking intermittently. If running at say 11’ mile pace wipes you out, you simply need to keep running more over weeks and months until that pace starts to feel easy over longer distances or over say 30 minutes. Unlike people running say 5-9’ mile pace, there isn’t much room for slower beginner 10-12’ pace runners to slow down to run easy. They only have two gears: hard or completely breathless.

[@ramboray80]

Thanks Sage. Great topic !

[@13dbg]

Good luck in the marathon bud!

[@JamesMuldrow]

Your easy pace is a 7:20? I don’t think I want to run anymore today!

[@tobysanders8027]

This was really really helpful. Thanks so much!

[@glennnakamura3976]

I'm 50 years old, but a long time runner. Should I be concentrating more on perceived effort and breathing or heart rate? I can be talking comfortably, but be well into zone 3 on my easy runs.

[@mrblue4233]

that is same pace as me slow pace at 7.05 i run at 5.40 great video this this does work

[@Tom_Smeets]

Great video, thanks for making !

[@jaysherman4149]

But if easy runs are like 15 min/mile, brisk walk basically, is it really even running anymore? I mean the proper gait is no longer there and for a lot of people that is their easy "run" speed. I wonder if this advice really doesn't apply to novice/heavier runners. Is there a speed below which it's just not doing anyone any good? Say perhaps 12 min/miles? And run / walk if that is still too fast for continuous easy running.

[@annachock2121]

“Maybe they’re swear words” 😂

[@marcofrey2903]

This assumes people enjoy running easy + 6-7 days a week. But I enjoy running fast and only 3-4 days a week. How often should I be doing speedwork? Do I still have to follow the general rule of 10% hard 90% easy? That would mean I only get to enjoy a hard run every other week. For context, I have 4-5 years of injury-free experience and no interest in racing anything longer than 10k. I'm also not trying to be competitively fast, but mostly feel fit and have fun.

[@JR123JR8]

If I try to keep my heart rate below 70 percent of my max, that’s like 12 min/mile haha. My 1 mile record is just below 6 minutes. Is it normal for easy mileage to be this slow relative to my best pace? I’ve been trying to do low heart rate training for months now with no sign of results. I usually run at 9:30 to 11 min/mile pace and my HR is at 72-80 percent max HR. Do I need to go even slower? I already feel like I’m walking.

[@Freshanatha]

Know this is late but screw heart rate in this situation just go by feel. If you can hold a conversation comfortably then you’ll be good.

[@spencemaddy]

This is my same problem. But i have been doing lot of run walks on my easy days and have seen lower HR

[@sushantrauthan5704]

I think your easy pace looks like my VO2max

[@aleksanderk6765]

good luck in sunny København!

[@jasonmelaasjr.6620]

Thank you Awesome video man

[@markc7842]

Your easy run is like my Sprint 😂

[@djwindhoek]

Look out, 'he's behind you'!!!

[@plusbonus9017]

I thought he was trying to hug me.

[@rnprr62]

GOOD LUCK!!!!!!!!!!!!!!!!!!!!!!!!

[@WiltonHirsh]

Very motivational! Thanks!

[@tedpritchard5619]

Best of luck in Copenhagen!

[@readmore4178]

7:30 mi would make my lungs explode.

[@Eric-lx8hp]

Can you replace junk miles with non weight bearing exercises like biking, swimming or rowing?

[@frankshorter449]

Eric yes

[@nicholasjones3554]

Cross training has its place, but the point of this talk is that there is no junk mileage. If you want to be a stronger runner, you need to get out and run.

[@robb9779]

Yes and no. Remember that the two improvements to running are VO2 max and running economy. Hard workouts target the first, lots of milage the second.

[@HandelandJ]

Sage basically said cross train only if your muscles are sore enough from running that your limping... otherwise run just go slow.

[@justind2159]

What do you film this on? GoPro? What settings do you use? You just holding it in your hand? Love the videos!

[@MsSidney20]

Thank you for the video..thats very helpfull