BEST 5K TRAINING AND RACING TIPS!

BEST 5K TRAINING AND RACING TIPS! | Sage Running

Рет қаралды 109,521

8 жыл бұрын

a rather long talk about optimal 5km training and racing.
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Пікірлер: 199

@AdamStevens91 8 жыл бұрын

*BEST INTRO EVER!!!!!!!!!!!!!!!!!* You are the man Sage Renegade

@kiely4561 8 жыл бұрын

Sage it makes me chuckle how you called your 15:17 5k in highschool as pretty decent lol, my best is high 19's, so i can only dream of such a time, i've come from a cycling background and only really started taking running seriously for about a year now so i am pleased with my progress thus far though, keep up the great videos bro

@griffingoldstein666 8 жыл бұрын

Yeah 15:17 is very good. I run a 17:02 right now and the fastest time in my state last year was 15:00. If all goes well I will be around 15:50 by my senior year 😳

@kiely4561 8 жыл бұрын

thats cool, since i posted that comment i've got my time down to 18;33, hoping to go sub 18 with some more good training, goodluck with your goals dude

@me104th 7 жыл бұрын

I'm also trying to go sub 18... well my overall goal is a sub 3 hour marathon

@cloyzetheran 7 жыл бұрын

I did 16:01 in high school and then 15:38 in college.

@AlexEdiker 7 жыл бұрын

im 15 and have done 15:54

@shiner0724 8 жыл бұрын

Been watching you for about 4 months now. I used to run cc in hs and was pretty decent couple top three in district races etc, then life and bad habits happened. Anyways 17 years later I decided to get back into running and First 5k back is this coming weekend, I've lost 45lbs in the process. Won't be breaking a 20 min 5k but 3 months ago I couldn't make it a mile, goal is 24 min. Then time to ramp up training and start getting/following a training plan Thanks for all the vids!

@closmasmas9080 4 жыл бұрын

How’s the training been going?

@erikl3508 8 жыл бұрын

More day in the life vlogs would be cool! Shopping, training runs, eating out, etc. Thanks for the vids Sage

@Foreheads 8 жыл бұрын

I second this!

@dominiekmeers4749 8 жыл бұрын

+Erik Luscalzo yup, agreed! no runs are boring :)

@julianfernandez1337 8 жыл бұрын

can you do a talk about mile times under 4:40 like..training

@josphellihsilak4588 8 жыл бұрын

14:29..that's insane. This channel is such a wealth of knowledge, I love it.

@jacksonfeinknopf4825 8 жыл бұрын

I have my first collegiate 5k on the track coming up, so this video much like all your previous videos was super beneficial! Thanks for sharing!

@ericdykes1795 8 жыл бұрын

Sage -- I'm really starting to realize the wisdom in aerobic base/mileage building AT conversational pace. I've been employing this into my most recent runs to try to hit my weekly mileage goal - so far so good. Thanks for drilling that in for me!

@msbbdarling1328 8 жыл бұрын

Wait but that intro was actually so necessary 😂❤️

@Rstobbart94 8 жыл бұрын

videos keep getting better. information highly useful as usual

@samuellee2005 8 жыл бұрын

Love your videos. I'm in the military and have a 1.5 mile timed run after 2 minutes of push-ups and sit-ups. The run has always been my weak area, I have a strength athlete background.

@bustos901 8 жыл бұрын

I am glad you posted this video because I am running the warrior dash 5k mud run next weekend. I know is different from road running, but pacing is still important.

@shredsville7409 8 жыл бұрын

Your timing for this video couldn't have been more perfect. As I have been building up the past few months for 5k season starting this weekend for me. Get that speed up for a good fall marathon.

@AdamL-18 8 жыл бұрын

man you are awesome, i felt on one of your video by mistake, listened it, and it make me want to try running for real, i ive never really ran, never found it usefull and was always saying that i was not made for that, but you changed everything, you are motivational and instructive. i thank you very much for all these precious information you give ! keep going (sorry my enligh is not on point )

@TheTallAbacus 5 жыл бұрын

Great info for us beginners! Ran track in HS but was a sprinter. Appreciate the difference in training you mentioned for people coming from shorter distances vs longer distances. Definitely hard to work up to high mileage. The short stuff is fun but it fails to create the endurance needed. PR from a couple years back is high 23 minutes so hopefully that changes in a couple months.

@JozRad 8 жыл бұрын

Sage, the music intro was fun! I like marathon distance [want to do an ultra]. Saw this latest post and thought 5K...I am sure Sage has something to tell me. It is the speed that I should add to my training. Thank you for advice totally makes sense.

@ConcernedCitizen5514 2 жыл бұрын

When I was in high school in the early 1990s, I ran a 4:32 1600m and about 2:00 for the 800m. My 3200m pr was about 10:10. My 3-mile cross-country pr was around 16:00. My team only ran maybe 25 miles per week, including warm-up and cool-down, with a lot of interval workouts. I think I should have been able to run a lot faster for the 3-miles in cross-country and for the 3200m races if I had run more mileage, although I did not realize this until years after I had graduated.

@zaynes5094 7 ай бұрын

@ConcernedCitizen5514 Yeah you are far ahead of where I was in terms of times. I was at the back of my team all times. BUT I never gave up, I kept working hard, and I got down to a 22:32 5k in XC. I also ran a 19:57 just 3 years ago (just before COVID came and ruined peoples lives). I kept being consistent and was consistently training for the police academy here in upstate NY and I have still been training for the 1.5 mile. And the other is be under 13:30. I ran 13:29 and 13:14 time trials in September and October. I ran a 5k just a month ago in 24:35 and I was not happy about that since I ran that same course just last year (2022) in about 23 minutes. SO I gotta get back focused on my training for every part of that Physical fitness test.

@MrHenreee 8 жыл бұрын

YES DUDE. This is exactly what I needed!!

@77chrisjd 8 жыл бұрын

Was just looking for info on 5ks after this weekend's race! Thanks.

@piratesting 8 жыл бұрын

Thanks for the information Sage. I'm a 44 year age grouper looking to beat my PR of 21:30. This is great information to keep me on my goal without burning out. My goal is an 18:00 5k. Thanks for all your tips.

@markfindlay8636 6 жыл бұрын

Good video, totally agree with your 5k logic!

@BlackChrome84 6 жыл бұрын

I'm signing up for my first 5k (actually a trail 6k) and i'm 2 months out from that. I'm going to try to increase my weekly mileage to 30 miles a week like you recommend. Thanks for the videos Sage.

@axlrosea675 8 жыл бұрын

musical intros are totally awesome. i'm ill in bed and you still manage to crack me up

@neel2able 8 жыл бұрын

Please do a video on lactic acid tolerance workouts Thank you

@RunningIntoMyself 8 жыл бұрын

Great as usual. Thanks again.

@rnprr62 8 жыл бұрын

Like the opening Sage. Was wondering if you had ever ran the JFK 50 mile race and if you had any thoughts on what it was like. If this would be a good race for a first ultra? Thanks again to you and Sandi for all you do for us. Love your book and am following your training plan in preparation for Boston. Hope to PR and to get into the first wave next year right behind the elites for 2017. That's my goal for 2016.

@MrKingamaziah 7 жыл бұрын

Wow great video! Thanks so much. I've been treadmilling for 14 years but now in my mid 50s I finally started racing. I did a 5k at 25min which is slow I know, but I started interval training and my times are getting better ,but to get sub 20 min. , would hill runs help the most? I run about 25 miles a week, but I also work 12+ hour days, so I have to do it between shifts. What's the best way to improve my times?

@IsmaelDiazIAGoupeFinancier 4 жыл бұрын

Hello Sage !!! Once again great video and thank you for sharing your knowledge as well as your passion! Question for you ... when you talk about high mileage for a 5K race let's say 50K per week ... is that mileage just at the end of my peak season or it all the same throughout my training plan ... let's say I got s 5K race in Oct. 2020 ... what should look like my mileage. Again thanks for everything!!!

@finstudent 8 жыл бұрын

I wrote PITM (press in the middle) on my arm at a race and it works - great strategy!

@GoodVibrators 8 жыл бұрын

Your videos are so good Sage, I don't get why your subs aren't way higher.

@Rene-nj1wv 8 жыл бұрын

Thank u sage you've encouraged me to up my mileage

@x__dos 8 жыл бұрын

Sage pls make a video about cadence, how important it is and how to improove it? thanks

@PlantPositiveFilms 8 жыл бұрын

Epic intro, like always!!! haha Love it!!!

@benjanson7484 4 жыл бұрын

Another great video sage

@akrau8250 6 жыл бұрын

catching people in the middle of races is my strategy. i pass about 40-60 people in the middle of the race and for the majority of the cross season i was in the top ten for my level

@nickhalhead6251 7 жыл бұрын

love all your videos and live this intro 😂

@cecilevans9247 7 жыл бұрын

I think taking the first 200-400m and running it hard in a XC race is in general a pretty smart strategy. Generally there are a lot of people in the race and you don't want to get caught behind a bunch of slower runners in a narrow, tight turned XC race. You see pros and elites doing this and winning races because they weren't bunched up.

@robbiecannon75 8 жыл бұрын

IM PREPARING FOR MY FIRST MARATHON. I DONT HAVE ANY SUGGESTIONS FOR FUTURE VIDEOS, JUST WANTED TO SAY I REALLY ENJOY AND TAKE A LOT AWAY FROM YOUR VIDEOS. THANK YOU.

@banderalmohayya 7 жыл бұрын

Great video. Thank you very much!

@mwpreena 8 жыл бұрын

Would love to see a video about Heart Rate Reserve (HRR) vs the Percentage of the Maximum Heart Rate Method when calculating the different Heart Rate Zones!

@simenmichler2161 8 жыл бұрын

can you maybe make a training talk video about running with weights ( Rucking).I heard its good training for the military. Thanks for the awesome videos!

@x__dos 8 жыл бұрын

Sage, thank you for the video! I'm just in trining for 5K, but from your video I could't quite understand what should I do more - conversational mileage, 800m repeats, 20 minute tempos, or even, I heard you were talking about strides? You've mentioned almost all types of running workouts and I'm a bit confused by that...

@andrelepine-day9623 8 жыл бұрын

Will this be the same for a 3k? I've got a three km race soon I'd rather do 5. Thanks for the great vid by the way

@samfromuk 8 жыл бұрын

Great advice. Have you got an idea how someone like me could train optimally on only 3 runs + 3 easy indoor bike sessions per week! I fit these around family and work (usually adding more runs normally leads to injury so I am on my indoor bike on the other days to replace my easy runs). I currently do 1 day tempo, 1 day intervals and 1 day longer run - all done within an hour. I am currently around 22:00 5k pace aiming for sub 20 by year end. I am 36, Male and got another 5kg to lose.

@manofsteg 8 жыл бұрын

Another great vid. How bout a strength training and core work vid?

@markgunther2502 6 жыл бұрын

One thing I haven't seen you address: Please do a video on workout to race predictors for various distances. i.e. What does a certain time for 6x800M predict for 5K race?

@najgauner 5 жыл бұрын

Its a really bad predictor since you can run 6x800 way harder than 5k pace and swim in lactate and have really sore legs for a week or so...

@zaynes5094 7 ай бұрын

@@najgaunerBut it can still be a very good speed training day on the track or grass if you know what pace you want to be hitting in a race. If you do 6 of those, about 3 miles worth of it including a warmup mile and cooldown mile after, it should be right in your race goal pace.

@brookeg6007 8 жыл бұрын

Sage i have hyperextension in my knees does that impair my running? Also what can i do to correct it? Thanks :)

@barralis 8 жыл бұрын

Hi, tks for these video. I don't know if you have covered this subject, but can you do a video about recovering from injury. Tks anyway again. Take care

@UbayLanas 4 жыл бұрын

0:13 Very talented runner. I only play an acoustic guitar as a runner. Your parents must be proud of you.👍🤝👊

@hoff1663 8 жыл бұрын

great intro and video! What is your favorite vfuel flavor?

@JoeMac1983 8 жыл бұрын

loved the intro lol. reminded me of "hey ya" lol

@Neil2022 7 жыл бұрын

This guy knows what he is talking about. Subbed....

@Dennis-de1ji 6 жыл бұрын

The Ironman this guy is a pro runner, sponsored athlete and damn fast!My 5k arround 27 min.... He makes me wanna go and jump off a cliff (or run more,the same thing)

@seans7513 8 жыл бұрын

How about making pace plans for difficult courses. Such as knowing you have a 1/2 mile clime starting at the end of the first mile, or starting with a huge down hill and having to race back up, all in a 5k to 10m race.

@mrnothingbettertodo 8 жыл бұрын

Sage, what type of watch do you use for training?

@joceelee 8 жыл бұрын

THE SAGES is a very cool band indeed! But thanks for really talking strategy Sage.

@Viper12ism 8 жыл бұрын

Great video!

@MrYosssup 8 жыл бұрын

Hi Sage, this year I will be running a bunch of 5Ks and Half Marathons...my dilemma is regarding speed work. Should I stick to the half marathon one (usually 800s repeats) or maybe I should mix them up? Thanks in advance

@__eee__ 8 жыл бұрын

Could you please recommend us more books? I read Two hours, by Ed Caesar after you recommend it and it's by far the best book about running I've read.

@olympikgames 5 жыл бұрын

Let's say i want to follow a Pfitzinger 5k plan that has an average of 60km a week. Should my I peak at a higher mileage than that in my base building phase? Or should I peak at 60km before I begin the plan?

@roustabout4fun 8 жыл бұрын

Enjoyed the info....best 17:20-30 sec haha Enjoyed it all...and will listen again....I think of the 5k as a boxing match in a way....but I also like boxing... Hope your Old School Rocky High Training is going well and Fun! (CO)

@K.mersch 8 жыл бұрын

Hey Sage, just wondering if you use a GPS/ HRM watch? and if so which model do you use?

@nissanskyland4650 4 жыл бұрын

Sage you the man

@2080bop 8 жыл бұрын

I'm training for 5k's. I'm pretty slow. Like 6:44 per but right now I have a small base. So I figure I have a lot of room for improvement. If I should be doing 13 mile long runs once a week. Speed work once or twice and a twenty min tempo run. Where are all the other miles coming from? How many do I need to log? I haven't built up my long runs too long yet so right now I'm only logging about 15 miles a week. My long runs are only 7 miles and I'm going to add a mile a week till I get to 13

@meksound 6 жыл бұрын

the 3 split thing sounds interesting to me I will test it in 3 Weeks =)

@ludovicrenou4953 8 жыл бұрын

A training talk: racing for training? I have always heard that we should train for racing, and do not race for training. Yet, if you are preparing a marathon and you have to do a long tempo (e.g., 10 to 12 miles), would it help to do it within a half-marathon race? It would help in sustaining the required pace (and also help practicing fluid intake). The same applies to training for half-marathon. Your opinion?

@roonthegoon114 4 жыл бұрын

Bro I love your musical intros

@OKTOYS 8 жыл бұрын

Best advice in youtube..

@turtle207 7 жыл бұрын

what is % of max heart rate should be during 5k competetive run? lets take kilometer 3 as most adequate.

@cowboyfunktion 8 жыл бұрын

Great 5k advice.

@johnjames3176 8 жыл бұрын

New intro!!! Keep it

@yisselmartin3869 8 жыл бұрын

Hi I had an abdominal hysterectomy in December . I am training for a 5k run but I am still doing 10min each km. I am getting frustrating. It's been 2 months. Can you give me some tips👍🏼

@closmasmas9080 5 жыл бұрын

Tactics start at 12:00

@maxscott1107 8 жыл бұрын

Hey man im new to your channel. Where did you go to high school in Oregon. I am a freshman and i live in oregon.

@alexdunne-gundry8627 8 жыл бұрын

My current PB is 24:34 at parkrun level ( i have completed 3 5k parkruns) each one has been faster than the other. I have my first 5k competitive track race this weekend at university league level.

@martinnunezjr.9146 5 жыл бұрын

So during the summer should all your miles be slow?

@StickNclutch 4 жыл бұрын

Intro is bomb!!!!

@chrispark7010 6 жыл бұрын

Does the thumb nail have Ben true on the right?

@ThiLI0n 8 жыл бұрын

Cool intro, make more. How about a weather talk?

@kele473 5 жыл бұрын

great video

@spoonysmalls 7 жыл бұрын

Sage, have you applied for Barkley?

@christopherhutto2030 5 жыл бұрын

Hey, Sage, I am a sophomore in high school right now who is about to race at the Nike Midwest regional. Which is currently two almost three weeks out for me. I was wondering how do I train like a marathoner before this race.

@christopherhutto2030 5 жыл бұрын

Will I need to do any speed work? I usually run 25-35 miles a week and my pr is a 17:30

@Explogene 5 жыл бұрын

Epic intro😁

@hauntboy 8 жыл бұрын

Good intro!

@neptunefan1210 6 жыл бұрын

How should I pace a 5k

@SooperToober 3 жыл бұрын

Brilliant

@jakebres 8 жыл бұрын

Hey Sage! I have managed to score an entry into The Rut 50km that is on later this year and if you had time to do a quick video that looks into training for it that would be sure rad! I'm based in Australia so I kinda want to make the flight over worth it. Keep up the awesome work! Cheers, Jake

@cloyzetheran 7 жыл бұрын

I have a 5k road race in 5 hours. Im trying to focus on my goal of sub 17 minutes.

@josephkennedy1954 5 жыл бұрын

2ndPSYOPgrp. TPT1640 how’d it go

@freshappleseed6966 5 жыл бұрын

2:36 Dang, ok, this man was flying 2:40 oooohhh. Lol dang

@Nuppettepiano 8 жыл бұрын

Do you have any advice for getting sponsored/becoming a professional runner?

@rafaelsanchez6653 8 жыл бұрын

run every 5k you possibly can try to train to get top 3 every time and maybe you will get interviewed

@chris1806 5 жыл бұрын

I achieved 16:15 on a treadmill last week, how good is that and what would be the equivalent had I ran outdoor ? I am training for a 5k competition and I do lots of HIIT (3 times a week)

@lean2281 7 ай бұрын

Doesnt count bro

@adamcook4122 8 жыл бұрын

Great intro!😂

@JohnMFlores 8 жыл бұрын

Go Big Red! Far above Cayuga's waters...

@toddjohnson2190 8 жыл бұрын

love it . . . Running for life . . . Vegan for life . . . fun for life.

@Chebab-Chebab 6 жыл бұрын

You had to say the V word, didn't you.

@cameronmckinney2090 6 жыл бұрын

You are soul fr

@danielmcbride9183 8 жыл бұрын

I liked that intro

@axlrosea675 7 жыл бұрын

You didn't mention at what percentage of heart rate you should run a 5k race. Since it's an aerobic event at the higher end, it should probably be at the higher end or a little over anerobic threshold? So like 88-90%? Am I right?

@HushemFlupskluk 7 жыл бұрын

1:12 almost all out event

@3vhellov 8 жыл бұрын

LOL I LOVE THE INTRO HAHA

@sam-vk9yu 7 жыл бұрын

I hope gaelen rupp sees this!

@baneythebandy 2 жыл бұрын

Who is Arthur Lyniard?

@JuanCastaneda-yp7yo 7 жыл бұрын

is it good if I can run a 19:52 as a 8tg grade??

@chestnaugthleafybut7300 6 жыл бұрын

Juan Castaneda for an 8th grader that's amazing

@jamie-cx5vr 6 жыл бұрын

Juan Castaneda ehhh, its ok where I'm from

@davidkamski5286 6 жыл бұрын

Yeah actually that's pretty mediocre...if you improved by a minute for 9th grade...I think you would do okay, probably top 20 or so but that's a stretch