Sage, you often recommend 5 to 6 day training weeks, yet other runners have often recommended 3-4 day training weeks. How do you safely ramp it up to 5-6 days, while also increasing distance? Are there things you recommend for your students to avoid injury? How fast should we increase distance, say from only 20 miles per week?

Great video. Thanks for converting to min/km pace. It makes the videos much easier for Europeans to follow.

Big THANK YOU for converting to metric. Really appreciate your effort 👍🍻

I ran my first half last year in 1:39:19 and my goal for 2024 is sub 1:35! thanks for the tips

I only broke 1:30 once, 1:29:04 at age 40 after 2 years of running. I agree basically getting in more weekly miles can get you running faster and longer. And going longer is fun because if you can get comfortable with a certain pace for 20-30 minutes, you don't have to run faster, just extend how far you can hold it comfortably. Personally I like 15k better, but I never made a 60 minute goal there.

Thanks for all your vids Sage. I always find myself coming back to your vids over, and over again! 🏃👍🏻

I am 16 and just decided a couple months ago to run my first half marathon and only ran around 3 times a week and was shooting for 1:40 and got 1:29

Another fantastic video, Coach. Thank you very much. Everything you explained is exactly what I was doing and I just ran a 1.23.59 for my 22k run this morning (in a typhoon...I live in Japan). GREAT advice, as always!

Unreal video! Super clear. Answered all my questions.

Thanks for also covering the km times for us Canadians/europeans!

Trying to get better at road running! These videos are really good! Cant wait to train more! Thanks a lot Sage!!

Wow, you have become a really good presenter!

Very cool! Appreciate the tips and work outs, I like how you break it down! Keep it up

Good stuff man. Keep it up! Thank you

Circumstances can make or break your effort in a longer race like the half. Heat, wind, hills and a busy course can turn your record attempt into a mental exercise of acceptance and adjusting goals.

Loving the vids mate short straight to the point!!! Lately been averaging 100kms weeks and can really feel the benefits of it !!! And more importantly keeping it "EASY"@7 minute pace 90% of the time except for the once week speed hill sessions the other 10% . Cheers Sage I am a point where I am enjoying running slower paces and haven't had major injury of late Kudos to you!!! Keep making these vids

Thank you from planet Metric! So much easier to absorb the information when both paces are included, saves crunching the numbers on the fly and being distracted from the next sentence.

Thank you very much for using metric system to describe the workouts and the paces :)

Sage, I really appreciate your knowledge and coaching skills. Definitely interested in improving my training habits and racing results. I'm an older runner that still wants to be competitive for my own demands and expectations. Keep up the great work!!

Really enjoyed this video!

Thank you Sage for the tips!Just ran a 6 minute PB with 3 month between the two races!

Thanks Sage. I love your videos. I ran 1:33 today, a PB in a fairly flat half marathon. All I'm missing is some fast short runs. I will try some mile repeats and try for a 6:40 5k! I think I'm almost there. I have another race in three weeks and so fingers crossed. Looking forward to a weeks holiday in La Palma next week and will run and bike some other trans vulcania trails with my girlfriend. We were inspired to book the holiday after watching your video of the race.

thanks again for the quality info!

Thank you for your advice. This is very useful. You've inspired a lot of people. Can you also give us an advice how to keep calm the night before the race.

Great advice, thanks.

Great video!!

Thanks for sharing Sage, Cheers ✨👍✨🍺🍺

I have a half marathon this Sunday and I am attempting to beat my time from last year, which was a 1:32. Wish me luck and please make more training help videos. I want to qulify for Boston. -Matthew Guerrero from Humboldt County.

Hi sage, I'm a big fan. I have to say, your videos have informed me so much, they definitely help me figure out sensible training runs. Thanks so much. Any chance you could do a vid on % improvement for the marathon. I've done a 3.12 marathon and was at my limit and I'm not sure if I can improve...

love you bro!!

Your training talks are always great because even though I already know most of this stuff it's good to have the reinforcement I'm on the right track. Can you do a video on 8-10 day training periods and what your thoughts are on them? You've touched on it in other videos but don't think you've gone into it in detail. Thanks

great stuff thanks

Wow that puts it into perspective. I'm struggling to maintain 3.50/km over 10k and you're doing 3.03/km for a half marathons! Mental.

I’m looking forward to finally being able to use the base building plan. I’m finally around the 20 mile. Got a half I need to get out of the way, then a 10K and then I shall start. :)

Sage, can you do a video on a 1500m training diet or training program for kids it would be very helpful thank you in advance

Sage, decently experienced runner here, wondering if you could do a video about consistent training and training cycles? I have a problem with keeping my training consistent throughout the years and I think that's why I'm not seeing large gains in performance.

Great video

This has been a goal of mine for awhile. Nice breakdown and thanks for the info

can you talk about injury prevention and what you do to stay healthy? for example, massages, art therapy, foam rolling, stretching etc. Thank you!

Thank you, bro! Every time you talk about pace, you use Km/min for us, which is better to understand~~~~, thank you. ~~~~~~~~~~~~~

Sage, thanks for all your tips! I had one question about base building, I run about 45/50 mpw but when I try to increase mileage I start getting little tweaks here and there. Here is the question. If I do my normal mileage with all the workouts you talked about, how effective would hitting the elliptical or bike be on the aerobic base afterward? So do the quality first then try to do volume in other forms so I stay injury free. 128 half pr. But want a better time.

Awesome, that 2*5 at 4:07 sounds killa, I'm doing that! 1:32 hm pr, looking to reduce one course from last year 1:35 to 1:30 😀

I've always performed horribly at the half Marathon in comparison to my 5k and it's definitely because of inconsistent training. Now I work an extremely irregular schedule that will make it difficult to get under that 1:30. There's no reason for my 5k pace to be nearly a whole minute per mile faster than my half pace. Gotta do my best to overcome this year. Thanks Sage.

Thanks again :)

Thanks for the great advice Sage. Currently at 1:33 and trying for sub 1:30 this fall.

Thank you

I did it in 1:24:45 that is my personal best. Now I want do it under 1:20. It is not a big deal, you just have to train every week at least two times 10 to 15 km per training.

Really good explanation of the faster "two fingers", but for the slower one, what would be a good distance for the long run? Or should I do more of them (2) per week to up my mileage?

Hi Sage, could you do a talk on how and when to take a break from the training plan- I'm training for my 5th marathon and hit a point a few weeks ago where I just couldn't hit my paces- I run every day and have set weekly milage goals - I found that taking a few days off really helped getting me back on track but found it incredibly difficult to do- it's easy to find training plans but it's hard know what to do when training starts to go wrong

Sage, Thanks so much for the video. A lot of good thoughts here. I'm trying to get down to 1:24-1:25 myself in a half on September 24th. I also just found out I made my Army post's team for the Army Ten Miler, and that race will be on October 8th. so my question is, what recommendations do you have in regards to running a strong half and still being sharp and ready for the 10 Miler a couple of weeks later? Any feedback would be greatly appreciated.

We all win 💗

Nice coach

thx sage

Hi Sage, I was hoping for your expertise. For the past 10 months I have been getting tips from Arthur Lydiard's 'Healthy Intelligent Training' book and also your training talk videos. I am currently doing about 95-100km per week average, my average training week looks like this: Mon: 60 - 70mins easy aerobic running Tues: Vo2 Max Session (6 x 1km or 7 x 800m with 400m jog recovery) or a 6km Threshold (4:15/km pace average) Wed: 80mins easy aerobic running Thurs: 75min easy aerobic running Fri: 30mins Core session Sat: Hill Repeats (8 x 350m) Sun: Long Run 20km (1hr:30m) to 25km (2hours) Just recently I raced a 14km in 54mins but didn't improve since last year which was the exact same time & location (I rarely did hills reps or thresholds in my previous years of running, just ran a lot of easy mileage). I was wondering if you could please give me any tips on how I could improve? I mostly race the 15km and sometimes the Half Marathon. Thanks for your all your videos Sage, they are very informative ;)

Do you sell those T-Shirts? I would love to support your channel by bying and wearing one of those shirts! Btw awesome video, exactly what I need for the summer! Keep up the good work, always love to watch your content.

What length of tempo run would you recommend during the time between seasons?

Hi Sage - do you recommend only one speed day a week and varying the type week to week, or as race day approaches do you suggest adding a second day?

Done my first sub 1:30:00 at Brighton Uk. 1:26:44 nice to tick that one off. Next for me sub 1:25:00

Great advice, This is definitely more advanced than I can handle since I am in my 3rd year of being a triathlete getting used to 20 - 22 miles / week running. I have a base I have to build up this year and next year probably before getting to that level for a solo half.

hi. Thanks for your videos. very interesting and new training information although I have been running for almost 3 years from time to time. I ran 4 hours marathon last year and planning to improve, but didn't train properly for long time, will have to start from the beginning. tried to download your free baseline training plan and it doesn't open on my mobile device. will try on the desktop but it seems pdf is corrupted

When should you include hill training

yes

Do u recommend zone 2 training for your areobic base via cycling to be as effective as running in zone 2

Can you please provide schedule for sub 2 half marathon

for the 4-6mins rest, shall we do passive rest or active rest?

When I went to RASP they took us on 8 mile runs that were around a 6:30 balls to the walls pace I'm hoping this will help me in the future

Hi I was wondering , my pr is 1:33:30 for the half and I would like to one day run 1:30, I struggle a lot with running 3 mile tempos at 7:00 min pace... sometimes I can't even keep that pace. Do you have an tips to run tempo runs better? Also what should I be doing my tempos at @vo2maxproductions

Coincidence or not I just did that 20min +6min recover this morning, except I did 4 back to back, but got a half in 2 weeks and a marathon in 6 weeks. The last one was hard, did I do too much? I can sustain that 4'15 pace for a 10k, maybe a bit more, but I can't fathom doing it for the duration of a half marathon yet, I'd bonk pretty hard around the 15k mark. Do you think 800m intervals would help? Or should I just do more miles at lower intensity?

Sage, can you please make a video explaining shorter intervals-reps(as called by j.daniels) 200-400m. repeats. When is the right time-phase to use them in a training program? Thanks

Sage, your footage of you running is sick, what cameras do you use?

How do you define max HR, it keeps on changing (trending upwards) over time with training. I remember I used to hit the wall at 174bpm when I started running, now I do threshold runs at 179-183bpm...with max reach of 193bpm (which I managed to hold for just over a minute)

If you are training at 5,000' elevation, for a race at sea level, how would you adjust the training paces?

The audio quality is awesome Sage, I think that mic was a good investment. What mic is it?

Where can we buy the shirt you are wearing?

Training talk on stretching? Is it really important, or just old dogma?

so what's the difference between building up your milage and 'junk miles' when does one become the other????

sage thanks for using kilometers

Thanks for the information coach Sage. What program do you recommend for people with less endurance and do 12 minute miles?

Really wish I'd found this kind of advice 10 years ago when I first started running. I had no clue. But my PR for the half was 1.31.08 so I'm hoping that 10 years down the line I can beat that 🤞

Sage... how would someone train for a 5k/half back to back ten months from now????

Just last year I was working towards running a 1:40. And now I am here trying to work on running a sub 1:27😈

hope i can get there, im stuck at 4.50 km pace for 12k , i do that 4 days a week

tune in for the la marathon, going to attempt to break 3 as a 17 year old in my first marathon. Half marathon pr, 1:22

I think it’s a bit exaggerated to talk about going from 50k/week up towards 100k/week to build a solid base for this particular goal. 50k is probably some sort of minimum, but I can’t see why you would have to go beyond ~70k/week for HM @ 1:30. If you’re at 100k/week and use those kilometres wisely, you can probably be aiming for 1:20 or even 1:15 (judging from runners I know/follow).

Can I run my tempo inside my long run?

hi!!!!anybody know brand or name of watches used for runing that make that pitch...that you can change the ritm/frequancy of pitch...Thank you for who know

Perfect timing for me as I am just about to start my 1/2 marathon training with 90 mins as my goal. And surprised - no hokka top?!

I watched this video while training for a marathon. Ended up running 83:40 and getting 2nd

MY half martone 21 trunning 1:20 running

We have same body structure, I know my body was also built for Running.

How to breath in the tempo runs

How important is being the "Target" weight? like basically being under 190lbs

Now my HM is 1:37:19 its realistic to aim for sub 1:30 as next 5 months goal ?

I tried to email your site, keeps saying it was blocked, before I commit to your program I wanted 3 questions answered.

Would you recommend running negative splits for a half?

There is a problem I find with ramping up mileage. I ended up getting shin splints, and training on the pain tends to be unbearable, so I am forced to cut back on the running. If I rest for a while without running, would this hinder performance?

My first half marathon ever was in 1:16:31

where do you usually train at sage?

Hey, my 5k and 10k best is 19:22 and 40. Can you give me some tips to improve it?

2:19:12 was my half marathon time 6 months ago 😂