Weekly Mileage-Volume Progression Over Years | Sage Running
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- Опубліковано 15 вер 2024
- It's not just about the miles (or km)...it's what you do with them!
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That background setting is so beautiful!
Seeing the general comment thread...some "sage" advice. Put in 2 months of aerobic only running (follow a very gradual/conservative increase in mileage) using a HR monitor if you have one (before starting tempo or speed workouts), go to a specialty running store and let the knowledgeable staff help you find the right shoes for your feet/gait/preferred terrain, and lastly the intro doesn't matter, it won't make you or me faster ;)
interested in how you knew that tree was an aspin tree, was it because of the way it is?
This comment deserves more recognition. Lol! That's pretty neat.
Hey, that's pretty neat!
WOW!!! The scenery is gorgeous!!! Great tips as always!!
“2:20 marathon... a little subpar”
Really paying attention to this. I've been working on doing 31 miles per week; but I just signed up for the The North Face Endurance Challenge Marathon distance. So, I'm going to spend the next couple of months training for that; also buying the Sage Running Beginner-Intermediate marathon training plan (was looking at it earlier today on the Sage Running site). I saw the caveat about 'has one ran 35 miles a week before' part. Still gonna go for it. Thanks for all the trading talks, adventures, and podcasts.
Hey Sage, could you do a video about hill rep training and and how to become a quicker ascender up mountains!
Great suggestion! Fingers crossed Sage will post a video on the topic of hill rep training in the near future.
@Zayne simard moore yeah cheers for that, 3 years late
Every person is different when it comes to volume and restitution. Listen too your body. Very good points. Its the most important part of a training plan, getting the volume and intensity right. And for us amateurs its better to hold back.
Iam taking as inspiration from your guidance from your speech my age is 71 years recently I am copleated my half Marthon time is 2:10:36. Thank you
Great Video Sage. I was able to run a PR at Richmond last fall in the marathon (2:59:36) averaging 35-38 miles a week with my max week being 44 miles. I had alot of quality tempo runs and marathon race pace training runs that I feel benefited me more than mileage.
wonderful background choice sage, autumn is upon us
Great video. This has been something I've been kinda stressed about. I've been running 30 mile/week for about 14 weeks now with one 10-18 mile long run each week (for the most part) and I'm running my first marathon next Sunday. I'm not going for a super time, I'm aiming for 4 hr but it worries me a bit that I'll run out of gas at mile 22 or something.
Good luck on your race. Start off easy its a long race. Once you have warmed up and feeling good increase your pace to the goal pace. Drink often but not a lot at one time. Don't worry about mile 22 you may hit the wall you may not. It's all part of the race. Have fun and finish strong.
Thanks a lot for the advice. I usually like to start slow and warm up for the first 3-7 km
Let me know how your race goes
thanks! If you've gotten up to 16-18 mile long runs that is good for that weekly mileage range. The main thing is the quality of your workouts for improving marathon specific fitness then... Lactate Threshold/Tempo Run training and Speed Intervals (mainly for Running Economy). Start off easy....and take in calories (drink, eat). You can always speed up after 20 miles if you still feel good then (when most people will start hitting the wall).
Ok so here's a recap of yesterday's marathon. I rested up properly, took in a lot of carbs the days before (split through several meals and not one big one), and hydrated sufficiently. My plan was to run the first 10 or 20 km easy. And that's what I did, I felt really good but I noticed that I was passing a lot of people and noticed that I was running a 5:20 km/min pace which is somewhat fast for going "easy". But I was feeling really good and I actually thought I was going easy so I stuck with it. I also took your advice of eating and drinking a lot. Took a gel every 10 k and a water at every station. Not a lot at once but consistently. I was pumped because at that pace I would do sub 4 hours which for my first marathon would be amazing. But I came across a problem around the 30 k mark. For some reason, my quads just started to blow up and about 3 km later they were shot. So for the last 10 km I did it in about 1:40 because I was walking and jogging. It sucked. It was weird because my quads almost always hold up really well. The course was very flat. About a 6 weeks ago I did a 35 k trail run with about 900 m of climbing and even then my quads held up. I think the problem had to do with either one of three things: the day before I went on an easy cycling 15k route, or it was just too much distance (in the heat) because I never ran that far, or because I was low on calcium (my dad told me that it could cause those problems, not sure if it's true yet). Anyways, it was a great learning experience and I'm almost certain that I can break 4 hours in the next one. Peace out Sage. (Btw, I watched your "Dedication" video before the race for some motivation hehe).
Love how you throw in mono in the middle of running related injuries lmao
I'm having one of those regression years- Thanks for the inspo ! Love your content!
I can give some advice:
Simple formula 1: +-60 hours of running is equal 1 point increase of your excisting VDOT
Simple formula 2: For desired VDOT value you should constantly keep some weekly running volume as follows:
5 hours of weekly run at any kind of intensity is equal VDOT=60
6 hours - - - VDOT=62
16 hours - - - VDOT=82
But this is base only (like possibility to run for desired vo2max) and it does not mean once you have it you will run fast, you have to train and teach your body after base to run fast and long and economically.
Example: you want to finish 5K at 14min:56sec (@ min/km pace), which is corresponding to VDOT=60, but your VDOT is 55. So your training plan should look like this:
1. Build aerobic base, until your reach VDOT=60 (~300 hours total of running at zone 1-2-3=15 weeks by 5 hours weekly, for example)
2. Once base is completed proceed with specific trainings (tempo, LT, intervals and so on...). During specific period you must teach your body to run at pace @ 15 minutes continuosly. Of course, you can start to include specific trainings during base period in order to be smoothly aproach to desired speed (@) and to be allside well trained step by step.
This is it, simple like 2+2.
Thanks Sage! I think this is one of your best videos, great advice!
that's an amazing backdrop for a video!
You are amazing, and your channel is very nice. Thanks for all your suggestions! :)
Hi sage, love the setting. Could you do a talk on "medium long runs" for marathon training, their purpose and pacing, thanks!
I\'m not sure but ,if anyone else wants to uncover how to improve your running endurance try Niposcu Complete Running Adviser (Have a quick look on google cant remember the place now ) ? Ive heard some great things about it and my mate got great results with it.
Medium long runs are awesome. Most commonly you can ran them as a progression first 3 miles easy pace next 3 miles steady pace and then pushing it to up tempo pace for another 3 miles would total 9 miles or 15k this might be even your long run.
Still medium long runs are shorter then a long run but a but longer then a normal easy run or steady run.
Medium long rund do have a benefit due to shorter duration (90 minutes or less )the compound effect is smaller and you can recover better then compared to a 2+ hours long run.
ik this video has been out for 2 years but I'm just watching it and it helps a lot I got hurt and was out for 2 months and this video is helping me figure out how to really get back and not jump in too fast
I just went through some of the best training and highest mileage of my life. Never felt better on race day, but was humbled to a halt with extremely warm and humid weather. Poor performance for sure. Intersting to hear of botched races from someone at your level. Time to keep pushing!
Thanks You Sage
Hi Sage, to me getting quality and mileage efficient runs has been achieve while commuting to work. I basically run to and from work. In Montreal, Canada we are a all bunch of runners doing this. (Montreal commute runners on Strava; we are 221 runners doing this) I think, to my opinion, having 2 sons, a regular job, and my passion for running, has bring the best of all ( 3 worlds....family,,,work....and running) is the ideal solution and fun to enjoy our training. With this we can combine, long, slow and intervals while moving to somehere; thanks for all the years, of video and audio ( plus the excellent training ebook) to you and your better half. you have done.
The ideal world, for the commute runners, at this moment, is to have 1 shower; for 200 parking spots; it is easy to do, green and it does smell good !!! Thank you Sage for all these years;
Excellent overview of the pitfalls, Sage! love all the videos. moving up to a 35 mile week..but slowly does it.
Great topic and well presented
Currently working up weekly km
Taking is slowly and easy runs!!
Love how reflective you are. Sharing your lessons with us makes us want to learn our own lessons. And that makes us better runners. Thanks Sage!
Great info as always. Thanks Sage.
This really helped me a lot as a 16 years old runner, trying to get more than 40-50 miles in without injuring, my equipment and form is good, but its my first year and my body is still not fully used to a 50 mile +volume. I ll just go easy on it as you said with about 30-40 miles and some other sports.
Great video Sage! You should check out grape skin flour. It's loaded with iron.
Did you do your core work today Sage? Haha, Sandi is awesome.
Nice audio and location for this video. Good sense of quality.
Always good to hear things weren't always easy for you, either. I mean- I wish you all the best, but for us amateurs for whom your times are unreachable, it seems like we're always struggling a little, and it's important to know that's more of a normal thing to experience
I want to transition from road running to hills and trails. Can you please do a video on such transitions?
Good advice, thanks!
Brilliant training talk! Thank you
Sage, love the content and channel. I've been around since the beginning. Man - you gotta update your intro.....
Well, old intro has viewer's love/hate relatinship like 50/50% :D About content and Sage willingness to share running knowledge, experience, his ups and downs - absolutely agreeing here!!! Awesome stuff!!
Thank you I had no idea they made good running shoes. I'm wearing reeboks they're comfortable but, I knew there's better ones out there
lol, i'm going from 5.5 miles a week to 7ish, it's rough and i already pulled back once lol. Trying to build up slow that's for sure.
that's excessively slow. It's much easier to increase mileage in early stages. Once you are up at 40 - 60 miles, you have to increase more gradually.
Brian Driscoll sometimes when you are just starting our, harder is smarter. You gotta push yourself a little bit in the beginning
You have all the dopest Hoka gear Sage, wish they were for sell!
Pretty sure that Hoka clothing is made by Crazy Idea
Thank you for the great advice 😊
Thanks for sharing Sage, Cheers 🍺🍺
Hi Sage, the image on this video is very crisp, are you using a different camera for this or is this the GoPro? Good info also thanks.
nice one, Sage !
suddenly this pop up in my recommendation after me running 50 miles a week from nothing
i dont get injury from 2 week running that far but i get small ankle sprain from swimming and continuing with 10miles run (bad decision) which is making my calf compromise with the sprain and ankle injury more and finally next day cant run
i probably will recovee fast since i still young and not that really serious injury hopefullu
Hey, Sage! Why doesn't Hoka sell more apparel??? You always have awesome Hoka gear on that I would totally buy if available.
Can you do a video on long term race planning i.e over year or more ?
Great insight
Last 2 years was doing 3 10s runs a week but took 1 month off work and stuff not got back into it 9k 48 min kinds slow I use to do 10k in 42 min and my heart ratevwas always 150 to 160s this 9k 48 min run was 162 average trying to get to less then 4 min mile and wanna do under 1 20 half marthone 3 years ago did 1 32 half
Oldskool 😎
At the moment (I just starting running again this year in June) I run about 100k a month. Doesn't seem a lot but next to family and job it's not always easy. However it feels pretty good at the moment. I'm preparing for my second half marathon in May so I'm hoping to be able to run it sub 2 hours which would be a good start. Any suggestions on how to reach that time with that kind of a weekly mileage ? (My diet should be ok , I watch what I eat after and before the runs , i'm a vegetarian , almost vegan and haven't had real energy problems to deal with at the moment)
Sage, could you do a training talk on Critical Velocity training? Im running 50-60 mpw in season for hs XC racing every weekend. PR is 17 flat and im curious if i should cut out Vo2 max workouts (because im racing so often) and replace them with CV workouts. How often should I do a CV workout? Should i determine pace off of current pr, or goal PR?
I've been having problems with my Achilles for some time now! I've put it down to the New Balance Zante. For a long time I used NB 890 v4 and the the difference is a 4 mm drop. Anyways way's, long story short, I've been advised to try Hoka's due to them offering a better stability. Which would you recommend for road? be it for training or racing! Thank you.
I like the other intro betta!
Sage, question: how many times should you increase weekly mileage from the time you start running? example: I began my build up for XC June 1st and ive been steadily increasing my mileage every 3-5 weeks and currently going on my third week at 60+. before this summer ive never been consistant in mileage. should a person in my situation continue to build up or keep it at 60 for a while (until next summer)?
J Wolf, he's not got to tell you for free! Cheapskate 🙋🙏🤣😎
an random Training Talk idea here .
Does your body type & natural flexibility effect on running é
Im a high school runner. sophmore to be exact. i am currently running 25-30 miles a week. i want to start running marathons and half marathons and want to ramp up my mileage to around 50-70 miles per week. however, about 1 time a week every month i get shin splints. this is because i have no injury resistance because i started running this year. how do you suggest i get more mileage and dont get injured?
and by once a month I mean that because I consistantly run my shin splints keep coming back after i get rid of them
Provide more information, surface you mainly run on? Heelstrike? Shoes? How much do you stretch? All of those can play a role in your injury. Personally when i was a sophomore i jumped up from about 20 mpw to 45 and was hammering my easy days and somehow survived. I was training at 35ish freshman year, but dropped real low when i switched schools. Dont do what i did. Add easy miles onto your recovery days, increase your long runs, and run on sundays.
I'm a new runner getting about 25 miles a week. My shins are fine but my Achilles' tendons work on me every so often. Ice baths/ice packs have helped me. I don't know if tht could help you or helps shin splints.?
i used to heelstrike now i land on my toes and they havnt come back. ill let you know if they do lol. i stretch like 4 times a week. my shoes used to be hoka cliftons until I switched to altra shoes
+Clan KLEV I have cheap shoes with inserts lol and I stretch about twice a day.
30 to 40 miles a week..................that's what I think too.
Thx
I realize this is an older video so...may not get any responses. I'm coming back from 1.5 years of stress fractures in my Tibias. A big part of the problem is that I was not eating enough (eating disorder) and built my mileage way too fast. I got up to a half marathon then just kept adding a mile to my long run each week-poor choice. Didn't follow a training plan.
Now I'm trying to build up my base mileage before beginning Marathon Training this December. I'm so terrified of getting injured again I'm second guessing building mileage. I know there's the 10% rule and am guessing that's the best way to proceed (obviously listening to my body/pain)
U can do this: add 2 miles a week but with relaxed phase. This is key, if you do more mileage and go to fast then you prob overtrain to soon. Hope that helps.
Could you give us an update after 3 years? I had chronic shinsplints and stressfractures too in my tibia. Lost interest in running during the first lockdowns 2020 and focused more on weight lifting. This spring i started again and had no issues whatsoever... beeing carefull with my progression tough. I use the free plan from sage's site
hey I need help because I injured my two muscles near my hip and I can't seem to be able to run what can I do
Can you do a video on if it is safe or not for teens to be running long distances like 10k, 15k, or half marathon?
As Sage said, personal stories don't carry a ton of weight, but I have read plenty of stories where high schoolers started running marathons and went on to do really well in all of their other events. One I remember in particular, the kid ran his first marathon in his sophomore year and finished 3:07, then by senior year he was down to 2:35. With that kind of improvement in the marathon, there's no doubt that he greatly improved in the shorter distances.
Whether or not it is safe depends on how it's done and why. Really the only reason they should be doing it is because they want to for the experience. If they're chasing a certain marathon time, they probably shouldn't do it because they might end up overtraining or burning out; instead, they should continue to focus on the shorter distances and gradually build up so they can achieve success later in their life. But if they are really just motivated runners pursuing the experience, then they can safely achieve their goal by gradually building up their training mileage, and making sure they take enough measures to prevent injuries, etc.
TL;DR: Yes, it's safe and can even be beneficial, as long as they are doing it for the right reasons and in the right manner.
I started running 10k's when I was 11, never got hurt. Anecdotal but I don't think it would be a problem for teens as long as the volume is built up slowly.
Hey sage, I'm currently just jumping on the ultra running scene and was wondering where I can improve upon? The past 8-10 weeks have been fairly high volume. 45-60 miles per week and have noticed speed increase. Most of my runs however are 10-12 with some 20 mile runs in there every other week or so. I was wondering if I should focus on 1-2 10-12 milers at an easy pace with 3 5-8 mile runs at a faster pace? Just trying to get a bit faster and covering more ground in a shorter time.
Also, I recently took on worlds toughest mudder and ran just under 60 miles in 24 hours with just under 200 obstacles. I noticed that my form started to fall apart at the end and my hip flexors became VERY tight. My 45-60 mile training weeks weren't bad, but I feel like I could get more quality miles by doing a few fast paced with a couple lower pace long runs. Thank you!
Started cycling to try to cut injuries?
Hi... I'm vege.... I followed hiit... 400 .. 800... 1 mile and 3 miles.. High intense for 3 months.. I lost 16 kgs and improve my 2400 m run from 9.05 min to 8.39 min.. I'm now 55 kgs and my stat is 38 years old 5.65".. So I'm at border line from being under weight.. I do 6 run a week each time no more than 3 miles.. Should I get more rest or eat more? I'm scared now.. Plz reply here .. Thanks all..
How would someone who isn't Hoka One One sponsored get ahold of a Hoka running jacket? I have a hard time in general finding a lot of the Hoka apparel I see on Hoka sponsored athletes.
Just shoot them an email. But if you don't mind NOT to wear particular brand, I'd suggest to check what material was used and simply buy similar from myriads of outdoor brands.
For a recreational 50 year old that loves 5ks a few times a year and occasional 5-mile hill runs, would 8 miles/3 days a week, or 6 miles/4 days a week or 5 miles/ 5 days a week and an 8-10 mile long run once a week? Any preference?
The more days you run will benefit you more than less days and longer miles.
De Ch77 Whatever works for your schedule and desire. Studies have show it's total volume that really matters, not how it's broken up. Personally I like doing more days/shorter runs so that I can switch some of those workouts to tempo and thresh hold workouts, otherwise I tend to run everything at the same pace which hasn't helped me improve.
im someone who this summer started putting in the base training and mileage (40-50 mpw over summer, 55-65 mpw during xc season). would you say that the effects of this training wont be felt until the spring, or even next year???
J Wolf The one summer that I ran before cross country was my best season. I only ran roughly 10 miles per week and it was actually a pretty big difference. Was a minute faster than any other year
I've been running 10km a day for almost a year now with a pace of 7:30/km, im 5'4" height and wieght 69kg, 29 years of age.
I think there is a side effect to the human body for over running, i feel skinny now but my weight is still the same... i consume 4Liters of water a day...
Any opinion?
You could be putting on muscle weight, which is very dense but not too large in volume.
@@MrHamsterworld i've been eating a lot everyday and skipping on running and work outs almost 3 months, and my body is getting skinny... i think there is a big side effects...
iron deficiency you say.
Definitely an aspen tree... Lol
Your funny, 100 miles a week
why do you drink so much?
You seem to have said "soft porn" several times ???!
You mean sophomore?
Oh, is that what he said? What / where is that?
lol!
Beautiful setting but please understand that the coincidence that the tree color is the same as your jacket is not ironic. Check out a dictionary please.