RUNNING TIME V. MILEAGE ? A Sage Running Training Talk

[@melenriquez8985]

The body does not really understand distance. It knows effort and duration. As you get fitter, you just automatically cover more distance. It just makes sense because as you get fitter, you go faster. As you go faster, you cover more miles in the same time you used to cover. If you used to cover 10km for 1 hour, maybe after 6 months, you can now do 12km for 1 hour. But this obsession with distance has caused problems in training or overtraining in the past and even injuries. In the past, in the first running boom in the 70's, when world class marathoners were interviewed on how they train, the 20 mile long runs once a week was often heard. People thought this was the secret for endurance - 20 miles or 32km. What was not said was world class runners can run 6-6:30 per miles in long runs. At 6min/mile that is 10 miles per hour. When they hit 2 hours, that's 20 miles! They are done in 2 hours. And studies have shown that anything more than maybe 2:15-2:30 won't improve your running much in terms of giving you more endurance. The payback is way less. The exception is if you are training for ultra marathons. You do need to go 3-4 or more hours on the road or trail. But for those training to PR on 5k to 21k, maybe even 25k, there is no advantage going to more than 2 hours! So, a typical non-elite runner can do 2 hours and just manage 15miles or around 24km. That's just fine. As long as they stay within the zone for aerobic capacity. It would be stupid to speed up and raise your HR to 165-175 bpm just to cover 20 miles sooner! That is not going to build your aerobic base. Do not be mistaken, however. There is also a time to measure distance and speed. For example, if you are trying to improve your 10km time. It would be foolish to run all 10km at race pace! Best to reserve that on race day! So, you know you have to do less. Maybe 1km repeats x 4 or x5. Or 800m if you want it a bit shorter. Even mile repeats are ok, as long as you don't exceed 5km or 3 miles total in the hard effort. Remember, these repeats are geared for solutions to certain problems. One of them is to be familiar with the actual race pace. Another could be an LT (Lactate threshold) training. I won't go into details, but you already know why and what needs to be done to make a PR in 10k. For base build-up or phase I training, the best is still to train for time. Don't count miles. Yes, you can count them, but only for logging purposes. It's not to set a distance for the day and aim to finish it. Best to set the time to finish a workout and get there or close to there. If for some reason you can't, don't feel bad. Sometimes, it is the terrain you chose makes it harder. Or the weather. Or the humidity. It adds stress to the workout. About a week ago, I couldn't do my 2 hour training because of the extreme heat. So, I just did 1:15 hours. In the past, the Swedes had Fartlek. No it was not timed or even distance covered. It was free play to call the distance, speed/effort to get to the called run. This frees up the mind of having to complete 10km or 32km or have to run this fast or this slow. This allows one to run by feel or how the body reacts at that particular moment. There is no pressure to cover 100m in 13 sec. Or maybe 400m in 65sec. You call a distance to a tree or rock, it does not matter how far or near, run to it at a certain effort or level one thinks is right to there and just do it! And yet, there is training being done. Not structured, but improvements happen. Well, some may argue, true interval or tempo work is better, but for phase 1 or 2, maybe even 3, it can help. Psychologically, it is less stressful. It can even be fun, if done in groups! As you approach the target race date, you need to be more mindful of distance. Intervals, repeats, now have to be watched over carefully. Why? Because now you are trying to hold pace constant. Say you want to do a 37:30 10km. You know you have to run 90 sec/lap on the track. You can do 1km repeats, or 1 mile repeats for example. The mile will have to be done in 6 min or maybe 5:58. But you can't be doing 7km or 6km total. That will break you down. Best to do 4-5km total and just add some short cut-downs for speed at 400mm or 200mm x 2-6 at the end of the main workout. There are also published data, that lays down a percentage of how much speedwork or tempo run or LT runs one can do a week based on overall mileage. It's usually very small. Maybe 5%-10% tytpical of overall distance. So, distance is also important to record. In summary, if one is base building, time is a better measure. yes, you still record your distance for the log-book but you don't make a goal of distance. You use time to tell you when to stop. Of course there are other variables that you may have to change if you can't go a certain time. The weather, climate, humidity, terrain, environmental condistions, etc may not allow you to go the time you wanted. But even if you were aiming for distance, the same advice is valid. If you can't cover the time/distance because of poor conditions, then adjust as best as you can. There is no point in trying to cover 2 hours if there is smog or humidity is high, or it is too cold or maybe even dangerous to continue. Remember - your body basically does not understand distance. It does not know you did 32km or 16km. It does know effort and time doing work. Those affect it simply because itt means energy used and braekdown and stress on the body. If you have to err on distance vs time, err on time. Or to be precise - err on the side of time + effort put, because that is what the body understands more.

[@leungpaul9401]

Well said.

[@notorib128]

chill mah nigga

[@Meza10731]

You know this is youtube right? Just post the link next time. Unless you're trolling by posting an extremely massive comment, then you're doing it right and I apologize.

[@diegowushu]

Very good comment! It mostly mirrors what I as a newbie, casual running person had been doing intuitively.

[@colinwolff4930]

@@Meza10731 post a link to what? this is his own work dude, he cant link to it.

[@connorranes5887]

You should do a injury prevention video

[@campustechfr]

Hi Sage, I do appreciate this type of video, please continue ! :)

[@its_timmytime]

I've recently started running by time and have been getting a lot stronger

[@Audit_Reactions]

I go by mileage, I'm just OCD about hitting certain numbers each week.

[@yoshimuroi7771]

not anymore, now you go for time

[@christophergreen2106]

The Runner you can be ocd about time too... i know i am

[@AdityaSharma-dx6bv]

I've a college 5k race next week for which I feel I've trained well (thanks to your videos); maybe you should do a training talk on race day and pre-race day nutrition for 5k (something which I have messed up many times). Thanks!

[@JavierISampedroTNF]

I like to maintain my weekly mileage with a mix of fast run, getting some elevation and longer run during weekend. 3-4 runs a week normally, from 40min average to 2-3 hours the longest.

[@jonathansandberg5983]

As a practical matter I only have so much time to devote to training every week and so I try to run as many miles I can with the time I have. If I want more miles I have to run faster.

[@COYSMike]

Great video again thanks Sage. I would love to hear your tips and strategies for when people do hit the wall (in a marathon) and tips to power on through it. Thanks.

[@PassionateSpirit88]

Hey Sage, this is maybe a good video suggestion......how about a video about the differences between the different types of long distance races.....example which one is more mental, which one is more motivating, etc....

[@ricochet7215]

Great video... very much applies to me and my training... as my training is all about vertical gain it is easy to forget that every hill, mountain, slope, or staircase that I climb I must come back down so that down-time/meterage adds up quick and makes my workouts longer.

[@jefflaplante3938]

I think it's great that you speak to all levels/types. Just subscribed, an endurance​ Mountain Biker turned runner!

[@ar15singh]

would like to say thank you very much!. your videos and thay one comment for interval training. helped out so much. I was able to do my mile in a half in 11:10. which isn't thay fast. but for me. it's a huge improvement. thank you so much again! :D

[@Discombobul8]

Hi coach Canaday :) do you have any videos on recovery from injuries? great video by the way!

[@alainabarnes9234]

thanks so much Sage! I love that you break everything down for us.

[@maximuz7375]

Thanks for sharing Sage & Sandi, Cheers 🍺🍺

[@tuesdaysrunner4038]

Sandi wasn't in this video... maybe I saw her on the trails???

[@maximuz7375]

Tuesdays Runner 😁

[@aleksanderk6765]

Super video - very on point! Also for a casual runner like myself

[@tommagee7606]

great video. really useful. would love a race day nutrition video!

[@alexp4462]

Very interesting, especially the part about "pressure" in efforts measured by miles. I personally tend to use time for my vo2 max type efforts during easier weeks, whereas I feel like counting miles (like 8X1000m) is more efficient when I really want to make some speed gains. I know I definitely feel more "scared" about 8X1000m than 8X3'15"ish, because the track doesn't lie!

[@paysonbingham964]

Hey Sage! Loving the bib background adds a cool style

[@bryoncovell6325]

Thank you for the videos. I have implemented your running form tips that I wasn't previously doing (lean forward / chest out front / concentrate on "sweeping the trailing leg up to parallel with the deck" for the last 2 morning runs. Wow. I feel faster already, but it has shown a huge hole in my strength areas. I could feel the lower back muscles firing off (akin to a really good pump from lifting) as I was running a very slow pace jog to work on my form this morning.

[@AdamL-18]

amazing, really like these informative video. we always hear and read tip here and there but we never know to much, tanx for taking your time making these video ! keep running :)

[@shiner0724]

Made this mistake a couple weeks ago, trained for my first 25k based mainly on distance but with a downpour the night before the trail was flooded, muddy and extremely slow, it basically turned into a mud run. The times were at least hour or more off normal pace. So normal conditions I was thinking to finish around 2:15-2:30 (yeah slow I know) and had trained accordingly but with the conditions it took me almost 3:50. I "bonked" as Sage says around the 3hr mark as I didn't take in anything but one gel during the run, again thinking that was all I needed based on the distance. It didn't even cross my mind to eat something normal like banana or chips at the aid stations. I had nothing left the last 2 miles and basically walked it in. Oh well, now I know and looking forward to a 50k in April! Thanks for the videos Sage

[@razcohen5590]

Greg Berry Woah! Cool story! Sounds "epic"ly epic! Good luck with the 50k!

[@aleksanderk6765]

Greg Berry good going! A great story, and a lession in training is all sorts of conditions as well :)

[@tuesdaysrunner4038]

Now you are ready for "ultra walking"...

[@shiner0724]

That's the truth!

[@christophergreen2106]

Future topic... do you have to choose a distance to specialize... how to best be a generalist 5k-marathon. I find this especially relevant right now as i have 2 events to train for at once on opposite ends of the spectrum. How do you optimize crossover?

[@robbiepike8068]

great topic Sage! this was a good refresher for me, got my mind thinking.. thanks!

[@aggelosgekas1067]

First of all nice videos! I recommend you run sometime in the future the "olympus marathon". It's in olympus, Greece and it's 42k. Another race in olympus is the "olympus mythical trail" and it's 100k. Check them out if you want. Generally olympus is a very beautiful mountain and I really recommend you to visit it someday.

[@robmorley2895]

I find this a hot topic for training season. the group I run with always runs for time, but I prefer distance training. Unfortunately I haven't had the opportunity to see if my distance training paid off of the timed runs on race day, due to injury from falling on a training run. hoping for an 2017 will provide the answer. Thanks Sage for the awesome videos!

[@12gabriel3]

I'm going by time in the beginning (1.5 months in now). I feel like the limiting factor is my aerobic system, not my legs. My mindset is like "hey i'm going to work my heart and lungs for 30 minutes straight". But I plan on switching to mileage soon

[@MrMcGuck]

A lot of coaches say 10-12 hrs a week is the sweet spot and that is usually 50+ miles a week.

[@ttbittar]

Hi coach Sage, thx a lot! I do have a question for a next video if possible. Couple days ago I saw an interview of Meb Keflezighi, who said he is retired of marathons at age 41. He said that he could even participate in 10k or half marathons in the future, but not a full marathon anymore, he also commented that after a marathon he could barely walk for 3 days. For him it was a high intensity training, and as well a very competitive races, he also mentioned he never had a full weekend of rest, thus I can understand why he is not interested to continue, on top he was able to reach all his goals. My question is: how does that relate to amateur runner? Most of those professional runners even start late with the marathon and they don't last long. For a amateur runner, does that work same way? Myself for example, I'm running for 15 years, and just now I'm training for my first full marathon, however, I was quite demotivated by his interview knowing that perhaps an full marathon training is not something sustainable for a long time, and perhaps a 10k and half marathon distances are more kinda "forever running" type of races/training. Thanks, Tim

[@axlrosea675]

While I would really like to know Sage's view on this, I can tell you there's a HUGE difference between trying to just finish a certain race and doing the high-mileage and high-intensity workouts of a pro. Remember, Meb was in Rio last year at the Olympics. That stuff is hard at any age.

[@tuesdaysrunner4038]

Ultra runners continue well into their advanced years. But they run on trails...usually. And often go much slower. Road running pounds you hard. Amateurs can continue long after pros quit. It has to do with the intensity level that pros maintain and the time commitments. For a pro, it is like a full-time job! In fact, it is their job...

[@OmarAbdulMalikDHEdMPASPACPAPro]

I've been running more by time in the past few years. I'm never ABSOLUTELY sure about the EXACT mileage.

[@BemCorrido]

Hey Sage, Why dont you try Disney Marathon... Flat course, 2:21:00 you can win, and besides that there is a lot of exposition. I know a lot of brazilians doing this.

[@tuesdaysrunner4038]

I hope that Snow White is there...

[@CraigKnaak]

Sage, as an Ultra runner, would do better on very hilly courses

[@goggleboy2464]

I hit the wall at around 25 minutes lol. Sucks

[@cliby83]

Good stuff. Thanks man!

[@jonmiller9664]

Your videos are so helpful Sage. Can you do one on Race Profile vs Weekly Elevation Gain? I have a 50k race with 7000 feet of gain. Should I set up my training/long runs to simulate race profile or try to focus on having 7k or 10k or even 20k elevation gain weeks? Or both? I know altitude plays another factor in this too. I really want to hear your thoughts since you are focusing on trail running this year.

[@leomoe433]

Jon Miller Probably cutting some weight is a good idea, as unnecessary weights sucks in hills

[@raedifikry]

nice info sage!

[@bridgethurtuk3035]

Great topic!!

[@BahLiAdrenaline]

Sage, could you put some kind of logo, for example the Sage running logo, on your thumbnail? I somehow seem to miss your videos in my subscription box of vlogs and crap (due to the changing thumbnails). The logo in the top left would help, thanks for your consideration!

[@LexTVOfficial]

What about using the rTTS score from Trainingpeaks, so you plan you training based on the stress score.

[@SuperCuttyBlackSow]

"If I was a road runner" all I could think of was meep meep

[@jackhayes8478]

Hi Sage, great video! I was wondering if you know of any workouts to help achieve a negative split in the half marathon? Thanks again for the great content

[@il24ir]

Please just focus on one thing or write what you're gonna talk about before you post because I started to get lost and there was like a solid minute when you went off topic. Thank you for your opinion tho, it really helped.

[@chadat23]

Any words of advice for someone who doesn't really have any race ambitions but wants to spend their summertime Saturdays running the biggest, longest, and hardest mountain trail runs that they consistently can? I don't race so don't know my 5k heart rate or my 10k pace to set training zones, and I hear about the value of speed workouts but they seem superfluous given that on a 20 mile 5k" run/walk, leg speed never feels like a limiting factor other than on early downhills where I shouldn't be beating myself up anyway.

[@oJoeWilko]

Hi Sage, do you think warm weather training is necessary? Especially for athletes like me who live in the freezing cold climate of the north of England? Love your videos.

[@jheneaiko123]

Hi sage I got your 10k program... but one question.. why you haven't included hill training ... is it not important? Lots of runner saying more hill training.... thanks

[@NA-zv8gm]

hey boss what do you think about ankle weights? I used them for the first time last week and when I took them off I felt so light like I could fly!

[@geronimobushleague2713]

high easy mileage

[@RosserRuns]

What's more important mileage or elevation? Especially if you are training for 100 milers with over 30k gains.

[@tuesdaysrunner4038]

Both...

[@hankg6955]

What GPS watch do you wear Sage?

[@gorytv9847]

Probably garmin. He’s on strava

[@hlynurolason3329]

what trainings can you do if you want to slow down the lactic acids

[@tuesdaysrunner4038]

Easy training...produces less lactic acid! But I'm guessing that was not what you were really asking...

[@smashingmelonstv]

what are your thoughts on summer of malmo??

[@josephsilva5464]

Hey Vo2 I've been following you for a while and I love the videos. I recently made D2 cross country as a walk on and this year is my first year running this is weird for me since I am a swimmer. Anyways I got injured recently and I heard to listen to your body, but I don't want to lose what I have already trained for. Today will be my 4th day not running. What should I do in terms of training. Also I can't swim based on my schedule, but the gym is open all day.

[@joeljueckstock9668]

How does time spent on a bike factor into this?

[@Lil_eeb]

Hey Sage what type of training can I do to decrease my time in the 1 mile event?

[@i64stupid]

75 miles a week and plenty of vo2 max workouts race pace 400s and some 800m pace 200s

[@tuesdaysrunner4038]

More video clips like the intro with Sage jumping down the trail. I wanna do that too. How many times has Sage wiped out doing that? Make a "Sage Wipeout Video"! Okay, 16th place in Boston? I can do better. Now I will win Boston!

[@king-qi2ks]

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