SPEED WORKOUTS FOR A FASTER 5km! | Sage Running Coaching and Advice

Quality 5km specific workouts to get into peak shape!
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[@ronakpol1580]

Hey a small tip.. maybe at the end of the video u can list down all the things u have spoken about on a paper and click a picture and display it.. it will help summarise things better

[@RajuShaikh-pl9xc]

The greatest improvement comes when somebody works most intelligenty . I ran 5k in 15min 10 sec in 1 year tranning from begening with 40miles a week .

[@raulvazquez1718]

what should a week of workouts geared towards 5k improved look like. My PR is 19:44 which is pretty good but I am trying to make the jump to elite. I am in high school and have the goal of collegiate running. (sophomore now) so this summer is huge for me.

[@chrisman9555]

Raul Vazquez what were you able to run now since I see you made this post 2 years ago

[@lean2281]

@@chrisman9555 he quit running

[@drtisbeter]

awesome, thanks!

[@azzym1995]

im a single man living a simple life, when sage uploads new videos instantly watch, and instantly like

[@tatemcmillan1]

Sage, I'd like you to do a video talking about being in a "slump" and working your way out of it. For example, if your season doesn't start or progress as you hoped, talk about how you mentally come back from that and rebuild your confidence to get back on track to reach whatever goal you have set. Thanks

[@CJCurry-ql8cq]

tatemcmillan1 currently me right now

[@AsianSensation]

If I'm trying to be in the best 800m shape for track, what should I do over the winter to best prepare?

[@Morfeusm]

I thought you guys strength train offseason...

[@SuperMunchkinator]

Mostly strength training and basebuilding. you will also want to add a little bit of speedwork after a run a couple times a week. such as 6x100, 6x200, or 6x400

[@runreilly]

+sam lemaire and +Patrick Schneeberger are on point. I'd say focus on running a lot of moderately slow miles and hills for strength, but don't *completely* neglect your speed workouts. Run strides after slow runs and also mix speed workouts that will at least maintain your speed while you are building a solid base.

[@swugdizzel7896]

Why are you here? I though you were just one of the best btd players in the world

[@RockyBalbonya]

Run

[@tomd8019]

Oh man, I can't be trusted around that B&J vegan ice cream... Also great video. I ran my first race ever this year, a 50 miler, and have been working my way down through the shorter distances since then. Now getting ready for a 5K later this month. Loving the speed work. Never bored at 5K pace. :)

[@Blopartyhut]

What do I do if my top sprinting speed is slower than your cooldown jog.

[@jackklein2011]

Blopartyhut run more

[@zeauxx8351]

Slow ahh

[@Nexeq]

Sage - I would love to see a training talk video about how you use Strava and all the data you put up there. How do you analyse your data and how do you use the numbers to improve your fitness and what data do you use the most and why. In general a overview on how you analyse your data and use them to your advanced. Hope you in the future will come across this subject. Since i think many people not really use all the numbers they get from there GPS watch.

[@jaketruman1670]

I want to meet you in real life!! I have so many fitness questions

[@distantlight4527]

Swell video dude. I was just pumping some stuff into the training log from yesterday that this was super applicable to. Did 6x700m yesterday at @ 2:53-2:55 ish and was totally thinking that those repeats are too long, because I was tying up. Going to go shorter next time and try and keep that form peachy.

[@samoneill4286]

Sage. Why did you move onto longer distance running and away from 3k, 5k & 10k? Would you ever give them a go again? Great video by the way! Just what I needed to help me break 16 minutes!!

[@grindpalm]

Nice to see a regular training talk again! I'm thinking about mixing in higher speed training for faster 5 and 10 K, while maintaining really long long runs and easy milage for maintained endurance... is that ok, or should I divide these into different training periods or seasons? I already do quite a bit of speedwork in my ultra running program.

[@arcurisano2898]

Go to Unflexal page if you want to learn much more about workouts.

[@neel2able]

Hi Sage. whats your opinion on hammer intervals, could you please do a training talk on them. Thank You.

[@runreilly]

What are hammer intervals?

[@ambientnstuff5456]

It's when you do intervals, while carrying a Hammer.

[@Eric-lx8hp]

sean donovan sledge?

[@tatemcmillan1]

Sage, I'd like you to do a video talking about being in a "slump" and working your way out of it. For example, if your season doesn't start or progress as you hoped, talk about how you mentally come back from that and rebuild your confidence to get back on track to reach whatever goal you have set. Thanks

[@joegilbert5952]

Yes, also breaking through a plateau. Theories and practical applications would be great!

[@Heart2HeartBooks]

Thanks for your time. I am getting some good advice here. 60 and have not run for years and training for a 5k.

[@Pierremontquaker03]

Love the music, sounds like some dodgy 80's office training video- running sub 15 mins 5k is ridiculously quick man!

[@bakrin23]

Still building my aerobic base up vey slowly...but I can't wait to apply the kilometer repeats to my end season workouts! Thanks for the advice Sage, I'm looking forward to massive PR's all around this season as I have a lot of room for improvement.

[@landontfarnworth3972]

How would recommend building a training plan based on those workouts.

[@ninja2566]

Great video sage, this is just what I needed.

[@DevinDesouza]

How many times per week do you recommend doing these "workouts"

[@distantlight4527]

Like he says - try to get 8-10 days between each of the specific ones, like 4xmile. That way you've actually had some time to soak it up and should be able to do it either a)faster or b)with shorter rests.

[@GregCalleja]

I'll have to wait to try the work out since I'm injured :(

[@Morfeusm]

Damn, I know that very well! Get better soon!

[@michaellincoln2117]

Always confusing to me, if you are running 400s at faster than race pace, this is essentially NOT interval/VO2 pace (more like fast reps). Yes/no? So, would I take more than 90sec rest you suggested? That 90 secs is more like a interval/VO2 rest. Dont fast reps require more like 2 or 3 :1? Thanks.

[@oldmanmalik]

30 miles weeks here we go 😀😀

[@matthewkubler05]

how did that go? and it's running for you now?

[@frostbitepokin9520]

@@matthewkubler05 he’s probably a beast now

[@jonathan-bk4gb]

always very informative and to the point , thanks great video

[@SuperCuttyBlackSow]

Currently trying to crack under 19 minutes sense I finally got passed 20 minute

[@blessed380]

Can i train 4 days a week with 24 minutes for 5k no rest in between i have to train this for Police recruitment PET.

[@MrSergecj]

400 meter repeats / 1:30 rest. Jog or standing? Jog seems much harder than just standing rest. So I have to go slower on the 400s if jog.

[@oldmanmalik]

Core workouts please

[@dylyo1]

That BnJ is too tasty. If the richness is too rich, frozen bananas in a vitamix with PB, chocolate, sea salt ain't too bad plus insanely cheaper.

[@stluciestrength]

Good video. I'm trying to get back to sub 7:00 miles like I did in 2009 & 2010, in the 5 K &10 K. Right now I'm trying to hold sub 8:00 miles! On the track, I ran 4 quarters, 2:00 or better, about from 1:55 working down to 1:39 ( about 2 weeks ago), on 3:00 intervals. It was tough! I'm wondering if I should take longer rest, maybe run on 4:00 intervals or just keep doing more quarters, adding 2 quarters each week or every other week until I'm up to 12 or 16 quarters on 3:00 intervals or maybe just stick with 4 quarters but run them on 2:30 intervals? Any advice is appreciated.

[@Iris-zr1rf]

First of all, happy 4th of July! Anyways, being a new runner and this month marking the start of my second year of year-round running I was still unsure of what kind of workouts to be doing to prepare for cross country in the fall. This video really cleared that up.

[@DavidBrown-wp5fc]

Cannot STAND when people talk while eating....🙄 couldn’t watch anymore than 3 seconds

[@josephkennedy1954]

David Brown cool

[@TheWolfAkella]

Общие мысли

[@nicholasmcfarlane4714]

Very informative and gives a good high level view of training - thank you!

[@tarunniejaffree6821]

How to include hill repeats in a training? Do i do it after an easy run maybe?

[@budershank]

Suggestion: Make it easier to find you on patreon, such as a link in your 'About' section or post it in the video description.

[@brendaquattromani8339]

You’re incredibly humble Sage it’s nice to listen to. Your times really are incredibly impressive!

[@jamiephilpott1179]

Can you do a talk on barefoot running/orthotics - im injured and been told to put in insoles but it feels wrong Love the vids

[@splijter]

loads of injuries come from barefoot running. don't know your injury but i wouldn't advise barefoot. you could start with practising midfoot landing, look up "running form Rif rev" . i had plantar fasciitis last year and read about barefoot running then but decided against it.. hope you get well soon, take it easy in your recovery!

[@anthonymangi3639]

Sage needs to write a training book.

[@anthonymangi3639]

OH wow! I didn't know that! thanks!

[@daytonbath9755]

Hey @sagecanaday have you ever thought about trying to run the Barkley?

[@nathanmichael1340]

How long should I carry bade building out?

[@TheMoonSeesMe]

Good to see you are enjoying your 'off' time!

[@nathankimbro2639]

Good stuff.

[@jaked2637]

The peanut butter cookie Ben & Jerry's ice cream is my favorite out of the four vegan ice creams they have

[@VebbGames]

That brownie chocolate is pretty dope also.

[@jacobdelaney3635]

Woah we got similar names

[@dant8024]

Great work, it is really great to heart training tips for an great runner.

[@CasaBenny]

i love how you keep it real.