I'm on the final week of the free base building plan after having taken some time off from running (can blame final year of university/college for that). I've also noted tips from your videos concerning form, stretching, mobility, and diet, and consequently my easy pace has come down from around 7:40 a mile to 6:50/7:00, and i've hit PR's in the 5k (18:29 down from 19:36) and 10k (39:36 down from 41:28). Thank you Sage for providing all this great training material for FREE and for inspiring me to train seriously again after having been disillusioned with running after my first marathon last year. Keep up the great content!

I will buy all Sage's plans and I'll become Kipchoge's son.

I was stuck at a 20:08 5k for a really long time, then decided to just do 3 straight weeks of 70 miles and I ran a 19:15. It's crazy how much of a difference time on your feet makes.

Thanks Sage. Keep motivating people with you valuable knowledge & experience. You are still the best in youtube so far. I hope more people noticed you

Great reminder of training and aerobic base building! I've found myself in a bit of a low point in my training because I'm finding myself simply more tired than usual. A lot of it is work stress which is having an impact on my training. My weekly mileage has been cut in half due to tiredness and not having the time to run. What I got from this video is that it's all OK. I can use this time to reset (mentally and physically) and when I am able to get out and run, it should be easy paced and fun, then, when my body is ready, I can increase the intensity.

Sage = athlean x of running 😎

Can't wait to hear from you about advanced base building topic 😊

This was your most informative video so far! Thanks for keeping us motivated! Perfect timing, watched this while foam rolling after my long run!

Thanks sage, the two main things I have learnt over time from your channel are 1) add a long easy pace run once a week & 2) every 3 or 4 weeks have one cut back week like half the milage & half the intensity, I like to keep running simple & if nothing else I find if I keep those 2 Points I mind when I’m training pretty sure to make steady gains, thanks 🙏

I'm here😂Coach Sage uploads a video I click, I'm a simple guy 😂

Definitely works💪 Been running 50 mille weeks at low intensity. Now been adding speed to TT’s....PB’s are falling😁

I've been running seriously for about 18 months. I am living in Thailand and have run 5 races this year already, 10k and half marathon. My first half marathon was a disaster a year ago, didn't train properly and got muscle cramping. I'm happy with my progress however and i have run 3 successful half marathons since. I want to go back to basics really and start building my mileage up, i started following your plan but got pes anserine tendonitis (have you heard of this?), i put this down to not taking a break after a lot of running and going pretty hard. So i'm taking 10 days off and then i think i'm going to start with very easy running and low mileage, just ease back into it. I love your approach to running in terms of being patient and not wanting it all too quickly. Love the channel Sage! Thankyou '

It`s always PROGRESSIVE building, some people really think you can improve every day. I was sick couple of weeks ago, and I am still not back to my peak level. I try to be patient, and add fitness load gradually.

Great advice as usual. Love your work Sage and Sandy 😊

This is awesome Sage. Thank you for sharing 👍🏻👍🏻

Thx for keeping us inspired Sage!

Looking back on a spring 2019 race I was working towards, I def “peaked” 3-4 weeks before race day. Came down with a nasty cold 2 weeks out, race day, felt flat and just terrible. Was definitely a huge learning lesson in running/racing. Great rant, Sage!

Great video Sage! Thanks!

Thanks for the great info. Cheers

Timely, trying to build in speed work, but it wears me out! It’s definitely a balance of too much and too little! Thank you for your wisdom!

Thank you love your videos, super helpful. I appreciate the idea “peaking is overrated, more like fitness ebbs and flows.” As a runner over 40yr old here I am ever terrified of being on the other side of peaking, which is inevitably approaching!

Fantastic messages. All make sense.

Aerobic base building plan is going great!

thanks Sage! i am running GVRAT, a 2000k all summer thing and doing almost all slow and easy with lots of walking but even though every day is mostly the same i still feel peaks and valleys in my fitness from week to week

very informative. thanks for sharing your knowledge

Great video! I am building my aerobic base until September, and then will purchase a marathon training plan for the January 2021 Louisiana Marathon. Sage, you and Sandi come down to Baton Rouge in January and we will treat y’all to some outstanding Cajun vegan cuisine!

Interesting....Big mo Turtle catches the hare in time. Patience over risk-reward. Lots to think about....good stuff!

Hey Sage, thanks for another great video. I am in the aerobic base building phase and working really hard to improve my form. I am coming from an athletic background that included a lot of upper body weight training. When I’m running at my goal marathon pace I am feeling an imbalance in my upper body. It feels like I am swinging my dominant arm and side of body more so than my other side. Do you have any tips to help correct upper body imbalances when running?

Elevate for Strava is brilliant to analyse your fitness and fatigue!!!

i love your channel , in hk trails,so many stairs ,how to improve AEROBIC BASE for up stairs or uphill ? how to improve speed for up stairs ?

I'm away to start running again today after months of being out. Its going to hurt !

Sage you may need to get a PO Box so we can send you some clippers!! Just kidding! Enjoying all the extra content lately.

Hey Sage, have a question…been running for a while, over 10 years and just a few years ago really started with low heart rate training for easy days, not going up zone 3; and just going out harder for tempos, interval & fartlek days, but now it's almost summer and temperatures are high here in Spain already...my worry is that I have to make the old mistake of pushing too much my heart rate to run at a "comfortable pace" on easy days. I understand isn't the best way of training to accumulate acid lactic and fatigue every single day, so what are the options? Going out as I feel and not looking at my heart rate or stick to the principles of my "winter mode" training. Thanks. It would be helpful if you make a video about that... keep the good work.

Great video, Sage! I’m trying zone 2 for this training block’s base building. In the past, I’ve rarely dipped below zone 3. We’ll see how it goes! 🤞🏼

Hi Sage - thanks so much for the great gouge (and the free base plan!)! I wanted to ask about the 'longer runs' and their % of weekly mileage. I'm coming off a bit of an overuse tweak and need to get (healthily) from ~15mi/wk up to ~20mi/wk in order to feel good about starting on this plan. But I'm not quite clear how to keep the 'longer run' at the end of the week under 25% of weekly mileage, when I'm only running 4 days a week. It seems the first 3-4 weeks of your easy plan also bump over the 25% threshold for the 'longer run' - is this just something that will happen, given the limited number of days out running AND that they're all more or less at the same speed? Dying to get back out on the road - just don't want to get overeager and get sidelined again!

I started consistently training about 5 weeks ago so this video serves as a reminder that I should be taking a rest week soon. Thanks, Sage!

I use to box kick box ect and jog all the time sometimes even go for 3h runs, Now late 30s came back throught I would go back and train the way I did and hurt my shins and knees. You have to listen to your body I find one day on one day off helps, I have also found a few days off you come back fitter. I agree long slow runs help more then short faster runs when starting off.

Over the past 8 weeks I've averaged 60 miles a week (with a down week) and with minimal speedwork I've gotten my tempo down to about 6:07 pace

It’s like you’re reading my mind

I am taking a week off of running still active just to give my body a rest do you think this is good just not trying to getting injured before a season or anything ?

Is it wise? I was training +90% easy from 4th April to 19th May without having day off. I just really feel I returned to my fitness after non-running related health issues which destroyed end of January, February and March. I'm old and kind of new in running as staying around 30-50 weekly mileage. I don't know is it worst idea to do 30-40 minutes 60-70% of maxHR or have complete rest day?

fitness is like good food - its organic :)

Question: During those first few weeks of only easy running, should you still be doing a long run each week? I saw my teammate starting at 49 mpw and he just did 7 miles each day, so maybe that's the way to go?

I always hate the base building but I know that if I don't do it and go stright into my 60 miles a week I know I will get injured since I haven't ran since March

Sure runners have goals but it’s good to think I am getting fitter ,my life is getting better my waist line is getting smaller ,I am going in the right direction

Hi Sage really appreciate your base building programme, currently on week 6! A little tired but injury free and making good progress! I remember you had put out a useful a4 sheet with paces described all the way from easy running to all out sprints. Is that still available, please? Thanks.

Hi Sage, just an opinion on your editing! In the thumbnail the red outline/border sometimes tricks me into thinking I’ve already watch the video. Just a shout that it may increase your views!

Staying injury free is the hardest thing if you are an older runner because we THINK we are in shape until we test it and we have a little injury and have to back off. I have 5 years of aerobic base and yet every time I try and pick up my speed I get an injury and have to return to the gym. I keep battling a patellofemoral pain syndrome (or whatever I really have) as the doctor called it because my x-rays are good. I have no idea how I can get a definitive diagnoses.

Is it smart to add steady states and thresholds every week in the summer?

Hey Sage, I am gonna start with your aerobic base plan soon, I was wondering if you mean miles or km as per distance in the training plan. Thanks

And this is why Sage is as good as he is and I'm not. I'm always too eager and hasty to get to speed workouts ect and en up with injuries. Great advice Sage!

I'm wondering how this all works if you didn't get into any kind of sports or running until your late twenties and you're now in your 40s 🤓?

Highly recommend the aerobic base building plan - I'm currently in Week 5 ( I did about 4 weeks of lower mileage building before I started this one). I have always loved to run but it didn't always love me back:) As an older athlete without much running experience but a history of consistent fitness, the plan is really solid and takes the time to build your base and stay injury free:) Thank you Sage!

i've met the injury part from going to hard to long to often :( 4th week of no running and still feel my calf and back of the knee. fck me !

how old is sage?

I can see hair cuts are still not essential in Boulder. I am liking it though. I can see how sage would have looked like if he was alive in the late 70's. Regarding the content of the video, I feel like, as a runner, I'm always trying to discover where that ' line' is of doing too much too soon. Historically for me, it means injury. So now I am going all distance but no speed. Problem is I'm sucked into trying to be top dog on some strava groups for elevation. But elevation has its own stresses, like speed in disguise. So I have to be careful there. Just today I was feeling tightness/soreness below my left calf, from climbing. It's always something...

one thing people neglect is recovery principles

I’m running 60 miles a week, with a 15 mile long run, and 2 interval workouts per week. I run 7 days a week, what do you expect I will run in the 5k when I peak in October?

You just mentally enabled me to go ahead with my sixth 100 mile week this week, it’ll be 3 back to back and I’m either going to run it the same as I’ve been running my 100 mile weeks lately or if I start feeling tired worn down by it I’ll slow it down and let my body adjust to the miles and ramp up the speed later on in the cycle again. My biggest week of running so far has been 102.5mi, with 10,000 feet of elevation gain at an average pace of 7:13/mi (12h21m running time) May 4-10 of this year, I tapered the miles and elevation a bit the following week to 100mi/8800ft, and ran a second per mile faster on average. This week I’m feeling really saucy and hoping to keep it up at another 100 miles, then run another 100 the week after for a total of 400 this month. I’ll probably take it down to 75-80 for a recovery week and cycle it up to 120 after a week or two and start building there. I just sprained my ankle 3 weeks ago but everything feels fine and healed up now. Hoping for a killer summer of trails ahead with the Hoka Torrent 2’s dropping

I posted this on Let's run and didn't get a response, I thought I'd ask yall here. Hi all, First time using let's run. I'm a 20 year old sophomore in college, I stand at 5 feet 11 inches and 149 pounds. (Putting that info there since I've noticed other posts get asked this question) I ran in high school for two season indoor and outdoor track sophomore year. I had no previous experience or training prior to my first meet I managed to run a 4:49 in the 1600m, and I ultimately got injured that year and stopped running. Now I'm a Sophomore in college at a D1 school and I've gotten an itch and really want to run again, and I've done so for about 3 months now, however a groin injury that limited my stride length set me back. My question is at what mileage should I start a proper base at and how much more mileage should I add weekly? Thanks for the read.

Is the great clips open yet lmao

Hello Coach Sage....first viewer here 😀

Peaking is a skill that is hard to master

Sage why do I have to run so slow to stay in zone 2? I’m talking like slower than 11 min miles

Watch Sage Run Sage Run Fast

I’m currently running 30 miles a week with a 10 mile long run on Sunday, is that enough mileage to realistically break 20 mins in a 5K. I’m 34 btw

Its just plan old periodization.

Whats weird is that my 5k time (my favourite distance) is best about 5-8 hours after I do a 20mile long run. My legs feel like shit, but after the first lap of the race. I feel super easy 3:00k/pace suddenly feels like 3:30k/pace. One time I just could not believe the time and how I felt. So if my race is in the morning say at 9:00am I will be going for a 20mile long run at 12:00am, (20mile no water or food, just a banana in the end and a small bottle of water, I may lose 2-3kg of weight) The. Sleep a little....wake up...legs feel absolutely dead and sore, but its deceiving. Stretch a little before the race and race it. First lap may feel a little hard on the legs, but after that its all good. My HR is unusually low in this case and breathing is super easy, the race feels like an easy jog, some times my HR would not go higher than 160. Please note...this technique has only been tried on short races (5k specific), it may and probably will not work on longer distances. This is my ultimate peaking formula.

I think when you say race 18:26 minute 5k on one race and say after 2-3 months you set a next PB of say 17:57 Its not something to be happy about, first you should think is what did I do wrong. And maybe it was that you were doing too much easy running. I don’t know...don’t have respect for easy running, unless its an easy long run (15+ miles) Easy 3 miler, in my opinion is good only for warm up.