C.G Selrahc I think Sage covered strength and weight training for runners in a previous training talk. Per the training talk he doesn't incorporate it much into his training but he recognizes the utility for improving form and preventing injuries. If you want to be a better runner, though, he recommended increasing your weekly mileage before anything else.
Hey Sage. I would love to hear a talk about 3k and 5k race training. And or how to optimize ones performance on a Cooper-test. Thank you for all your great videos. They keep me motivated.
For anyone reading this right now and wants to get faster at the 800 meter or MILE. If you have run a decent amount of miles per week. You need an aerobic base. Decent amount can be different to many runners but I would say if you are in high school, running about 30-40 miles a week is good. More could be better but not necessary. I would say run 50 miles per week if your more of a 2 miler. Well first you have to run in the off season before your season starts so that by the time your actual track season starts your well prepared. Make sure you are doing a tempo run about once a week or once every 10 days to increase your lactate threshold so you can run faster and longer with less fatigue. And make sure you do a long run once a week. Your long run should be a lot longer then your other runs. It's better to do your long run on the weekend then during the week because during the week you have your workouts and races . That's what a lot of runners do. Then once a week do vo2 max workouts which is running at your velocity at vo2 max between 2-5 minutes at time with like a 2 or 3 minute recovery. So 6x800m at 3k-5k pace with like a 2 or 3 minute recovery. 5x1000m with like a 2 or 3 minute recovery. And the last type of vo2 max workout would be mile repeats but those are super hard. If your coach tells you to do them you have to do them. They are the hardest vo2 max workouts you can do in my opinion. I never made it the whole time while doing those. And yeah make sure after a vo2 max workout and tempo run you go cool down. Run very slow for like 5-10 minutes. Before your workouts make sure to warm up and to stretch and do your other things. And then do your workouts and then cool down afterwards. Make sure you are doing running drills a couple days a week to improve your running economy. Eat healthy, sleep well, and drink tons of water everyday to stay hydrated.
Hi Sage, I would like to hear your thoughts on how using shorter races can work as "tune-ups" for longer races. For example, using 800m/mile to help your 3200m, using 3k/5k to help 10k, using 10k/half-marathon to help your marathon etc. and if this helped you.
Actually I think it works the other way around: in example training for a Marathon for a faster 10K. If u want a faster 5K on lots of 3K races or Leo mileage you'll have to do lots of strength workouts as track workouts, and those won't nearly help as much as longer runs will help because you need to build an aerobic base before you can start trying to run faster.
Never mind, I just re read your comment... As a tuneup for the longer races? Well, I guess you'd have to run them faster than or close to race pace but, hey the pros can answer better than I can.
This was most of my experience in high school. I had a different coach each year. Fortunately, my first year coach taught me the philosophy of running that helped me understand what I needed to do. Sophomore and Junior year I typically did more than what the coach was asking of the team. When they saw I was serious, they let me go. Senior year I had much success. Looking back, I would say get Jack Daniels book. It will teach you to think and figure out what you need to do. Or follow someone reputable online like Sage. If the coaches don’t help you be disciplined (2 of the 4 coaches I had were too easy), then discipline yourself - in all areas of life, like make your bed, clean up after yourself, take an extra course at school. The practice in this area of your life comes in handy when you are in a tough race and want to give up. Set goals, make a plan, stick to it, and break them.
Drew Braden exactly i had a coach in 8th grade who knew absolutely nothing about training distance runners so it was up to me to go on 2-3 mile runs because otherwise i wouldnt improve in the mile.I was so inexperienced in distance running back then yet i did just fine
It's ok, I know how coming last feels. My best ever 800m is 2min 41sec, and my best this season is 2min 47sec. I am here to hopefully get a respectable place XD
The key is to run short recovery track sessions @ 800 pace; eg 2x4x200 @ 30 seconds with 30 seconds between runs and 5 minutes between sets for someone aiming at 2 minutes for 800. This is in the summer months after a good 6 month conditioning period when you don't even have to ever set foot on a track. Too many runners do track sessions that do not remotely simulate race conditions - that is have too long recovery between runs.
hey my name is Michael..my mile is a 5.19.00 flat...adn my 5k time is a 18.46.8..now guess how long I have been training....two months.....I decided to show up to a track practice out of nowhere and ran a 5.40 the reason I told you this is because I have been a swimmer all my life...I highly recommend training for your running through swimming
This is excellent, thank you. I had talent to get well under 2:00 the year I ran track in college, but trained for just a few weeks and without structure. Before I knew it the conference championship rolled around and I only ever got a 2:01 and 4:16. At age 35+, I can still drop a 57.5 400 and 2:09 800 without serious training, so I'm going to do it right on the masters circuit and see if I can't PR.
Hi Sage, What is your view on when somebody is ready to go to ultra distances. There is also a lot of different training advise around, like: time on feet in a week should equal predicted finishing time. Others say: back to back long runs up to time or distance of raise. Some say those back to back long runs are a pro move and not needed. Would you like to elaborate on that? Also (since I am contemplating about doing a 100k ultra with +6000m elevation) how can you prepare doing a lot of climbing when you live in a flat country, I live in Holland so mountain specific training is not possible.
Great video Sage! As a junior in high school running the 800 I found it very helpful. But I've missed about a week of training because I had the flu and I was wondering: what's the best way to come back from a week off because of sickness?
Hey Sage. I've been reading Daniel's Running Formula and love it!! I'm a junior in high school and I run the 1600...still trying to break 5. I want to run in college, but I also want to enter the ultramarathon running world ASAP. I currently run between 40-50 miles a week. Any suggestions on making that transition in the near future?
40-50 miles a week if not done right will kill you when you get to college, saying that now. I don't see why you're doing that much for the mile, i see elite cross country kids running that much, and their races are 3 times the size of yours! Do cross country, damn right it'll help your mile time.
Hi Sage, thank you for the great training talks! On another topic though, is there anywhere where I can post my well wishes for the upcoming OTQ and where I can keep up to date with how everything went at the OTQ? Otherwise I will just tell you here: "GOOD LUCK SAGE, WILL BE ROOTING FOR YOU!!!".
LifeHakz that's a good time keep working like me I'm a freshman and run a 2:04 and trying to lower it to a 1:55 by the end of the season just work hard and make that time better
Hi Sage, How are things feeling for Sunday's race? Been following your training vids and looking forward to see the chat with The Ginger Runner. Quick question: I've only done road running for about a year at almost no altitude (Dublin, Ireland). Will be in Oregon later in the year and want to do my usual running while there but I have been warned that it is VERY hilly (just outside of Portland), and that it's mostly gravel. Is there any way to prepare for that? If not, how should I ease into that type of terrain and elevation? Sorry for the long-winded question, but since i can't watch the GR chat live (bc of living on the other side of the world), I thought I'd ask you here. Best of luck in L.A.!!!
Help me out here. I'm going into my freshman year of college, and my coach is thinking about making me a middle distance runner, I already run the 400, but is there a way I could train for 600's and 800's? I do have asthma, so I have to start out slow since I've never ran distance before.
hi sage, question I did 3 mile repeats at faster pace then my 5k, I got enough food but maybe not enough sleep only 6 hours, but felt feverish with no body temperature for 2 days, I do 20-25 mpw, would that kinda feverish feeling because of lack of rest?
I'm a freshman in high school and run somewhere between 2:15 and 2:20 but, my sprinting endurance isn't the best so, I can't keep my pace for all 2 laps. Are there any workouts you can recommend.
Do some 400m repeats every other week, and 1600m repeats on the other weeks. The 400m will make you faster, and the mile repeats will help you keep pace more
If I'm beginning to run and I'm a sophomore in high school and running a 2:08 800m and a 4:53 1600 what should my off-season training look like? (don't know if this helps but I've run two or three 5k's and my PR is 18:37)
I've seen other people talk about long run being no more than 40-50% of weekly mileage. A 10-12 mile long run seems kind of low for 35 mile per week runner. What gives?
Some of the non-advanced marathon training plans from Higdon have 20 mile long runs with about a 40 mpw total. I don't consider myself a beginner, but I'm no elite either.
Nick Berkel You just said it yourself... This is an 800M/1600M NOT a marathon. A marathon is about 50 times longer than the 800.. So obviously it would be different.
I am trying to get down to 1:50-1:52 range. Currently at 1:56, last track season I did not run due to injury. Also trying to make a transition into the 1500, ideally around 3:50-3:52 range. How would you approach off season?
Good information. Thanks for this.Trying to hit 2:14 from 2:16.8 PB. 4 x 400 flat out with 5 minute interval + multiple 200 with 1 min recovery should do the trick. Lets see what happens....:-)
Hi, could you help me? Im a 15 years old 800 meter runner and my coach says im at my pique form, my workouts had been like 10x200meters with 1 minute recovery and i do the first 2 for 30 seconds, 5 to 29sec, 2 to 28 and the last one i do 27sec, my PR is 2:01 which i made a couple weeks ago and my coach says im able to break 1:59/1:58 but i cant do it in event time...
+MrMathrox You can do it! And I'm a seventh grader, but lol... our times are 3:30 😂 😂 and I qualified for leagues in our track program so I'm gonna train a lot this weekend! (I only qualified b/c it's top three for grade and gender, and only 4 seventh grade girls did it with our times being: 2:54, 3:30 (me), 3:32, 3:38... so that's the only reason I'm going to leagues! 😂 😂) But anyway, good luck!
Only someone with that good of an aerobic base can rant for that long
It would be nice if you could talk about weight and strength training for runners in a futur video!
***** Like the comment so that sage can see it!
C.G Selrahc I think Sage covered strength and weight training for runners in a previous training talk. Per the training talk he doesn't incorporate it much into his training but he recognizes the utility for improving form and preventing injuries. If you want to be a better runner, though, he recommended increasing your weekly mileage before anything else.
Jon Albert Yes sure but it would nice if he could go a little bit farther, like giving some exemples of training, advices, best exercices, etc...
was gonna ask myself, great question.
Hey Sage. I would love to hear a talk about 3k and 5k race training. And or how to optimize ones performance on a Cooper-test. Thank you for all your great videos. They keep me motivated.
For anyone reading this right now and wants to get faster at the 800 meter or MILE. If you have run a decent amount of miles per week. You need an aerobic base. Decent amount can be different to many runners but I would say if you are in high school, running about 30-40 miles a week is good. More could be better but not necessary. I would say run 50 miles per week if your more of a 2 miler. Well first you have to run in the off season before your season starts so that by the time your actual track season starts your well prepared. Make sure you are doing a tempo run about once a week or once every 10 days to increase your lactate threshold so you can run faster and longer with less fatigue. And make sure you do a long run once a week. Your long run should be a lot longer then your other runs. It's better to do your long run on the weekend then during the week because during the week you have your workouts and races . That's what a lot of runners do. Then once a week do vo2 max workouts which is running at your velocity at vo2 max between 2-5 minutes at time with like a 2 or 3 minute recovery. So 6x800m at 3k-5k pace with like a 2 or 3 minute recovery. 5x1000m with like a 2 or 3 minute recovery. And the last type of vo2 max workout would be mile repeats but those are super hard. If your coach tells you to do them you have to do them. They are the hardest vo2 max workouts you can do in my opinion. I never made it the whole time while doing those. And yeah make sure after a vo2 max workout and tempo run you go cool down. Run very slow for like 5-10 minutes. Before your workouts make sure to warm up and to stretch and do your other things. And then do your workouts and then cool down afterwards. Make sure you are doing running drills a couple days a week to improve your running economy. Eat healthy, sleep well, and drink tons of water everyday to stay hydrated.
Thanks man
@@joefish2398 Yeah you're welcome. Have a fabulous day! 🙂
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Really validating to hear you recite how I'm currently training almost perfectly. Great video, thanks!
Hi Sage, I would like to hear your thoughts on how using shorter races can work as "tune-ups" for longer races. For example, using 800m/mile to help your 3200m, using 3k/5k to help 10k, using 10k/half-marathon to help your marathon etc. and if this helped you.
Actually I think it works the other way around: in example training for a Marathon for a faster 10K. If u want a faster 5K on lots of 3K races or Leo mileage you'll have to do lots of strength workouts as track workouts, and those won't nearly help as much as longer runs will help because you need to build an aerobic base before you can start trying to run faster.
Never mind, I just re read your comment... As a tuneup for the longer races? Well, I guess you'd have to run them faster than or close to race pace but, hey the pros can answer better than I can.
oldie but a goodie - thanks!
Recommended workout routine for 800-mile runer. Full week of workouts to do for summer
What are the key exercises that runners should use when they lift? Squat, leg extensions or what?
mine 2:18, the problem is that i cant hold with the legs at the last lap..
What if your coaches don't know anything about distance running?
This was most of my experience in high school. I had a different coach each year. Fortunately, my first year coach taught me the philosophy of running that helped me understand what I needed to do. Sophomore and Junior year I typically did more than what the coach was asking of the team. When they saw I was serious, they let me go. Senior year I had much success. Looking back, I would say get Jack Daniels book. It will teach you to think and figure out what you need to do. Or follow someone reputable online like Sage. If the coaches don’t help you be disciplined (2 of the 4 coaches I had were too easy), then discipline yourself - in all areas of life, like make your bed, clean up after yourself, take an extra course at school. The practice in this area of your life comes in handy when you are in a tough race and want to give up. Set goals, make a plan, stick to it, and break them.
Drew Braden exactly i had a coach in 8th grade who knew absolutely nothing about training distance runners so it was up to me to go on 2-3 mile runs because otherwise i wouldnt improve in the mile.I was so inexperienced in distance running back then yet i did just fine
@@TimeToFlush What an inspiring comment. Be the master of yourself! This is one of the things I enjoy most about running.
Would love to see runner workouts in the weight room, great videos keep it coming!
Makes me want to start training for track!
It's ok, I know how coming last feels. My best ever 800m is 2min 41sec, and my best this season is 2min 47sec. I am here to hopefully get a respectable place XD
The key is to run short recovery track sessions @ 800 pace; eg 2x4x200 @ 30 seconds with 30 seconds between runs and 5 minutes between sets for someone aiming at 2 minutes for 800. This is in the summer months after a good 6 month conditioning period when you don't even have to ever set foot on a track. Too many runners do track sessions that do not remotely simulate race conditions - that is have too long recovery between runs.
hey my name is Michael..my mile is a 5.19.00 flat...adn my 5k time is a 18.46.8..now guess how long I have been training....two months.....I decided to show up to a track practice out of nowhere and ran a 5.40 the reason I told you this is because I have been a swimmer all my life...I highly recommend training for your running through swimming
Or you can just run and get better 100× faster..
Great video! Happy to see you making a vid on more middle distance events. So excited for spring track!!! Thanks for the tips!
This is excellent, thank you. I had talent to get well under 2:00 the year I ran track in college, but trained for just a few weeks and without structure. Before I knew it the conference championship rolled around and I only ever got a 2:01 and 4:16. At age 35+, I can still drop a 57.5 400 and 2:09 800 without serious training, so I'm going to do it right on the masters circuit and see if I can't PR.
More than 35!?
You are a hero!
Really good training talk.
You really know what your talking about. Great video
Hi Sage,
What is your view on when somebody is ready to go to ultra distances. There is also a lot of different training advise around, like: time on feet in a week should equal predicted finishing time. Others say: back to back long runs up to time or distance of raise. Some say those back to back long runs are a pro move and not needed. Would you like to elaborate on that? Also (since I am contemplating about doing a 100k ultra with +6000m elevation) how can you prepare doing a lot of climbing when you live in a flat country, I live in Holland so mountain specific training is not possible.
I have a quite good vma (18) but I can't get under 59 400m and 2:10 800m.
I think I need lactic training and basic speed
So about 3 months before track, should u do any speed workouts? Like sprints? And same for later in season, should you do any aerobic workouts?
Great video Sage! As a junior in high school running the 800 I found it very helpful. But I've missed about a week of training because I had the flu and I was wondering: what's the best way to come back from a week off because of sickness?
Build up to back where you left off. Only run when you feel good et some fluids etc.
Hey Sage. I've been reading Daniel's Running Formula and love it!! I'm a junior in high school and I run the 1600...still trying to break 5. I want to run in college, but I also want to enter the ultramarathon running world ASAP. I currently run between 40-50 miles a week. Any suggestions on making that transition in the near future?
40-50 miles a week if not done right will kill you when you get to college, saying that now. I don't see why you're doing that much for the mile, i see elite cross country kids running that much, and their races are 3 times the size of yours! Do cross country, damn right it'll help your mile time.
@@starrailsunday probably because he says in the video to build up to that many mpw
Yeah, I like to think that I don't have the speed for the 800/1600. However, the 3000/3200 is my baby! Loved the tips!
Hi Sage, thank you for the great training talks! On another topic though, is there anywhere where I can post my well wishes for the upcoming OTQ and where I can keep up to date with how everything went at the OTQ? Otherwise I will just tell you here: "GOOD LUCK SAGE, WILL BE ROOTING FOR YOU!!!".
Heading into Montana's track season, I'd certainly like to crush the 2 minute barrier.
dude, your arm veins are huge. were they always like that?
Very informative. Excellent Video 👏👏👏
I have 60s 400m speed, but split 2:00flat in an 800 meter rep workout on the forth one, I must be doing something wrong hmmm :(
El Coyote Loco lol no speed much
Very believable
Great advice from 800m runner
I would love to see a video on 1.5 mile training for the military PFT
I can not wait for GR tonight!
Yes! Thanks for doing this video
Can you do a video on training for a vertical kilometer, Sage? Have you ever competed in a VK and what do you think of them?
Is 3 hard 10k focussed sessions/week too much?
Any tips for my first lap in the 800 my split is 1:09 and in my second lap its 1:30 any tips to lower my time and get better splits I'm 13
Br8ness that time is not bad for a 13 yr old. Try to hold back a bit more on the first lap. You really shouldn’t be tired when you hit 200m.
Great Video.
Is 2:04 a good time in the 800m for a 16 year old?
Its average
LifeHakz average
LifeHakz That's great. I run a 4:35 1600, haven't really run the 800. But I can say that that's a solid time
LifeHakz great time for your age, but you should try to break 2:00. sub 2:00 is more competitive. i run a 2:03
LifeHakz that's a good time keep working like me I'm a freshman and run a 2:04 and trying to lower it to a 1:55 by the end of the season just work hard and make that time better
Hi Sage,
How are things feeling for Sunday's race? Been following your training vids and looking forward to see the chat with The Ginger Runner.
Quick question:
I've only done road running for about a year at almost no altitude (Dublin, Ireland). Will be in Oregon later in the year and want to do my usual running while there but I have been warned that it is VERY hilly (just outside of Portland), and that it's mostly gravel. Is there any way to prepare for that? If not, how should I ease into that type of terrain and elevation? Sorry for the long-winded question, but since i can't watch the GR chat live (bc of living on the other side of the world), I thought I'd ask you here. Best of luck in L.A.!!!
what should my long run be for my mile run and how many miles a week should I do
Beep test please, also, great video Sage
Help me out here. I'm going into my freshman year of college, and my coach is thinking about making me a middle distance runner, I already run the 400, but is there a way I could train for 600's and 800's? I do have asthma, so I have to start out slow since I've never ran distance before.
Hey can you make a video on stregnth training for mid ditsnce runners like u said in video
hi sage, question I did 3 mile repeats at faster pace then my 5k, I got enough food but maybe not enough sleep only 6 hours, but felt feverish with no body temperature for 2 days, I do 20-25 mpw, would that kinda feverish feeling because of lack of rest?
are you drinking enough water?
@Vo2macProductions was wayyyyyyyyyy ahead if the curve with sodium bicarbonate
I haven’t burned out yet but I haven’t peaked yet and there’s only one week till sectionals 🥲
I'm a freshman in high school and run somewhere between 2:15 and 2:20 but, my sprinting endurance isn't the best so, I can't keep my pace for all 2 laps. Are there any workouts you can recommend.
This is for the 800m
Do some 400m repeats every other week, and 1600m repeats on the other weeks. The 400m will make you faster, and the mile repeats will help you keep pace more
longer repeats like cruse intervals(pretty much longer farleks intervals) also 4x 1200m with 2.5 min jog recovery
Thank you!
Hey Sage! By building up to high mileage, are these high miles at a easy pace or a kinda fast pace? Thanks!
If I'm beginning to run and I'm a sophomore in high school and running a 2:08 800m and a 4:53 1600 what should my off-season training look like? (don't know if this helps but I've run two or three 5k's and my PR is 18:37)
I've seen other people talk about long run being no more than 40-50% of weekly mileage. A 10-12 mile long run seems kind of low for 35 mile per week runner. What gives?
I'm not sure I would listen to anyone who says long runs should be that high a percentage.
That is perfect for a 35 mpw runner... Longest run possible. Get your sources straight. :D
Some of the non-advanced marathon training plans from Higdon have 20 mile long runs with about a 40 mpw total. I don't consider myself a beginner, but I'm no elite either.
Nick Berkel You just said it yourself...
This is an 800M/1600M NOT a marathon. A marathon is about 50 times longer than the 800.. So obviously it would be different.
I am trying to get down to 1:50-1:52 range. Currently at 1:56, last track season I did not run due to injury. Also trying to make a transition into the 1500, ideally around 3:50-3:52 range. How would you approach off season?
just out of curiosity how did you end up doing?
Good information. Thanks for this.Trying to hit 2:14 from 2:16.8 PB. 4 x 400 flat out with 5 minute interval + multiple 200 with 1 min recovery should do the trick. Lets see what happens....:-)
Is 2.04 good for a 14 year old?
thats fucking good
half mile world record is like 1min 51 sec
That’s so good lol
Too good. If you're in 8th grade you'll prolly burn out by Jr year.
Hi, could you help me? Im a 15 years old 800 meter runner and my coach says im at my pique form, my workouts had been like 10x200meters with 1 minute recovery and i do the first 2 for 30 seconds, 5 to 29sec, 2 to 28 and the last one i do 27sec, my PR is 2:01 which i made a couple weeks ago and my coach says im able to break 1:59/1:58 but i cant do it in event time...
nuno saraiva I know this was 3 years ago, but what time you running now?
i did 800m in tooting bec today! it was hard but i came 2nd
Nutrition please!!
It's okay I run a 2:16
I'm a sophomore my 400 PR is 53.7 and my 800 is 2:08. Idk if I'm fast enough to get down to 2:00 which is my goal
+MrMathrox You can do it!
And I'm a seventh grader, but lol... our times are 3:30 😂 😂 and I qualified for leagues in our track program so I'm gonna train a lot this weekend! (I only qualified b/c it's top three for grade and gender, and only 4 seventh grade girls did it with our times being: 2:54, 3:30 (me), 3:32, 3:38... so that's the only reason I'm going to leagues! 😂 😂)
But anyway, good luck!
MrMathrox u have fantastic speed, just work on your mileage and easy running and ull be set!
I am doing the 400m and 800m... how do i train for both at the same time
+pvpman0 what do u mean by weights
got it thank you!
i went to leagues and ran a 3:17 - really bad time but at least i improved!
this was very helpful!
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1:15 some books
maybe you should have worked on your speed more when you were younger
Just curious how fast are you? Like what's your fastest 800 meter, Mile, and 2 mile?
Im skinny as hell with 0 strength physically. I can run 1:50 880. Its all in stamina and the strength in the mind..
are u sponsored by hoka?
Yeah he is
Yes, he is
I'm in 8th grade and my 800m is 2:01
UnBearablePun CSGO congrats
incredible
Nice I hope I break 4:30!
runner version of nelk
3:50 1500 and 4:15 1600 but 2:00.4 800 I call bull shit. That conversion is humanly Impossible
...
Fook talk the main point
Is 3.03 good for an 11 year old?