Nice job! What's your goal summer mileage? I'm going to be a Junior and my goal is 475 summer miles, and right now I'm at roughly 390 with 2 weeks to go. Good luck this coming XC season!
Daniel McBride and a nice job to you as well! I'm also 2 weeks out and I'm gonna do my 2 highest mileage weeks.. I'm gonna go 55 and 60 but a summer total of 420
@@danielmcbride9183 hey man I'm a sophomore getting ready to run a ~500 mile summer like you, i know it was 3 years ago but do you remember any of the cross country season you had after? Id love to know how much that helped you out, pr wise you still remember those.
Watched this right after my long run. He was talking about strides and I decided to do some and right as I thought that he said don't do it after any crazy long runs.😂😂
Hey Sage! Man I love your videos, I've been watching most of your 5k races episodes and Ive been learning a a lot! Im heading into my first year of senior for highschool cross country, and I'm really excited to see what I can bring to the table this year. I've been running 10k almost everyday, and my progress has been better than ever (taking it easy too on each one :) ) and I've been doing easy strides after each one. I've never really had a training plan for summer. The past two years I thought it was all about speed and I was not running enough mileage. I really had no idea. So I thank you for this video and all of your other ones becuase they really help me understand what the things I need to do in order to be successful. My goal this year is to make to Ofsaa this year for XC (basically state meet.. I live in Canada) last year I missed the chance due to being sick and trying to run hard while I was still trying to recover after being sick. But know I have a better understanding on where to go with training and so thank you Sage so much! Truely mean a lot man, I can not thank you enough! If I have any more questions (which I do) is there a way I can contact you? Thank you for your time to read all of this, and enjoy your day!
well, it might depend on your coach. I think adding in some very Easy 3-5 mile morning jogs a few times a week is a great idea to build up weekly mileage. "short double run days and "shake outs"
It's my senior year of Cross Country and I'm base training, doing all or most my runs at an easy pace which I've never done. I got my all time personal record without any speed workouts. My coach is frustrated with me because he says I should run faster based on a timed run that we did. Every time I listen to him, I get injured. EVERY SEASON I'VE BEEN INJURED because his motto is "in order to race fast, you have to run fast." Recovery runs would always be too fast and I'd end up injured mid season. ANY ADVICE?
Recovery is key! Can’t always be putting in hard miles every day. You need to have an easy, relaxed recovery run at least once a week. Otherwise those injuries creep up
Jack Daniels' newest running formula says to do your base building "reps" at around your current mile race ability (current not pr). What do you think about this?
I'm trying to pull a malmo. I built from 45 mpw from last winter and now I'm up to 60 in doubles. My hip flexors feel great which is surprising. My feet can't handle it though. I have tendinitis in both my feet now. My right foot has tendinitis on the top of it from LITERALLY LACING MY SHOES TOO TIGHT. Which hurts my soul because I tied them tight so I wouldn't get injured. /: It all feels so pointless
Hi Sage, I think this won't get many upvotes, but hopefully the question will reach you: I might have overtrained with hiit running and/or running. As a result, my nervous system feels that it must keep my heartrate at a high bpm. Scientifically from a running form lab: my sympathic nervous system has a 92% behavior, while my parasympathetic has only 8%. This means when i do interval running and hit ~180 hr bpm (my rest hr=60, max hr=188, easy run hr=140), it takes 2-4 minutes, to get back to 140, even if i only walk. Not to speak really slow jogging: after 180bpm fast running and then really easy jogging, the hr stays at 150-155, not slowing down below 140. Do you have any tips? My google search results are: do more recovery and easy runs, do some breath excersises (and stop overventillating during running which i did), do a few minutes relax after every workout etc. What's your experience, what are your tips? many thanks ps.: I am going to post this same question for every single training tip video of yours until i get the proper amount of upvotes to get the answer ;)
Hey Canady, I have a problem... Last year i run a 16:53 5k without any speed sessions. Then this year started doing intervals and i increased my 1500m pb from 4:36 to 4:21, also 3000m from 9:39 to 9:23, after about 2 Months of intervals ( about 1-2 a week ). Then i expected atleast a 16:20 on the 5k, but what happened i run 16:57 and on another run a 17:05, which makes absolutely no sense. I am not sure if i have overtrained me? Cause i feel really slow in races and my muscles really hurt and lactate kicks in realy early. Should i take 2 Weeks of now? Btw love your vids
Happen to me for 2 races during my cross country season. My legs were burning by the end of the first mile and my times weren't equaling what I wanted to. What I suggest is make sure you are eating staying hydrated and taking care of your body. Stretch, and do the small extra things. Basically just don't burn yourself out its a long season and your body breaks down and experiences a slump.
Sage, big fan over here and hoping to break 3hours in November. I've watched virtually all of your videos, including the nutrition ones. You've touched very little on alcohol consumption. There are tons of research on this online, however, I cannot find what Elite athletes consume on a day to day basis... 1 or 2 beer? Obviously, as an athlete you're not binge drinking from Friday through Sunday, but I was just wondering what your alcohol consumption is, if you stop drinking entirely a few weeks (or days?) before a race and any other insights... Thanks in advance, Enzo
I probably wouldn't hate cross country so much if it was only 5k since I can do parkrun on most terrain, it's usually longer for the men in the UK though
My coach is forcing us to do PAAVO (look it up if you don't know what it is) what are your opinions on PAAVO? I feel like it's burning the whole team out
Is it still beneficial to run 8 min/8.30 mile pace on long runs or do endurance and strength building runs have to be faster than that? Someone told me at least 7.12 per mile on most long runs otherwise you won't get any benefit from the long run.. and only do easy pace on recovery runs.(my mile PR is around 4.45)
I ran a 17:25.43 my junior year of highschool before that my sophomore pr had been 18:49 I hadn't ran at all over the summer and I was either injured or sick throughout the season do you think it's possible for me to hit around 15:55-16:00 if I take my training serious this year and stay healthy?
tyler norton, yeah man totally possible. I dropped my time down from a 16:53 to a 15:32 sophomore to junior year. Best thing I can say is increase your easy mileage.
What events should i focus on i think im a 800m and 1500m runner but idk please give me advice Monday: sprint training (100-200m) Tuesday: 1km intervals Wednesday: 400m intervals Thursday: long distance training (varies depending on coach) Friday: sometimes 1500m intervals Saturday: 5k park run Sunday: 10k long run
depends on how long and what your weekly mileage is? Generally it's better to have one day be a solid, single Long Run day and then to double (or run twice a day) on other days. For example, weekend long run might be 12 miles....another day during the week you might do a 4 mile morning run and a 6 mile evening run to easily get in 10 miles. But then most days you do one run for the day and get in 7-8 miles.
hey sage I was wondering for my upcoming road racing season, doing 5ks and such, each week I do a progression run, a tempo run, I do core everyday, and a long run at the end of the week and everyday day I am not doing a "workout" it's easy, and I have been injured free, I was wondering if that sounds like a good base building plan
sounds pretty solid. there are lots of little variables in there that could make a big difference though...so it depends on the nature of the workouts and your average weekly mileage over time....as well as relative pace/intensity. Stay injury free (and healthy) though...that is the real key!!
Vo2maxProductions just another thing, you said for the tempo run you should be able to maintain that pace for an hour, for the one I did today, I was at about 6:30 pace per mile, by the end I was breathing hard probably like 80% was I going going too hard?
Hey sage, I'm 13 and haven't been able to improve my 5k at all recently from just under the 18 minute mark. Not sure if I should do more or less training from my 6 weekly runs to improve again. My schedule usually involves 2 hard sessions, 1 long (10-15k for me), 1 easy and 1 tempo/steady. What, if anything, should i do improve my time? Add some strength and conditioning, more runs or fewer?
Some Guy I'm not Sage, but I can certainly try to help. One thing that you should do is to periodize your training. Instead of following the same weekly routine every week, the type and amount needs to change over time. Very early in a new season should be just base building, which is accomplished by a lot of easy running. Begin building up your mileage during the base season. Don't neglect speed, though: it is a good idea to still include some speed development, maybe 6-8 strides/sprints twice a week after easy runs. As the season progresses, new types of runs begin to be added (threshold runs, intervals a bit later, etc.) and the volume kind of levels off a bit as the quality or intensity begins building. By the end of the season, specific workouts come into play (like work on the end "kick"). Quality is very high during this stage, mileage is about the same or slightly lower. Nearing the final, most important race, it is often recommended to begin tapering, reducing mileage and intensity to be prepared as possible for the big race. Again, Im not Sage, but email or message me if you want more advice.
not necessarily, every coach has their own methods of coaching. i think your coach is having you do lower mileage with higher intensity, where as other coaches do higher mileage with lower intensity. either way is fine
''Cross country is a summer sport, that's played out in the fall''
Well said
I love your channel. You inspired me to run and your tips made me go from 6:05 mile to 4:47 in a year
hey so awesome to hear man! Congrats on the big improvement!!
I'm so sad, I don't understand a big part of what you say because I'm French, but I can say your channel is so goooooooooooooooooooooood :D
What was the training plan?
When I don't feel like running I watch one of your videos and suddenly feel motivated to run. Hello from Dublin Ireland 😁
motivation is good! thanks for your support!!
Completely agree that xc is made in the summer.. I just broke 300 today summer miles going into sophomore year. Cheers!
Nice job! What's your goal summer mileage? I'm going to be a Junior and my goal is 475 summer miles, and right now I'm at roughly 390 with 2 weeks to go. Good luck this coming XC season!
Daniel McBride and a nice job to you as well! I'm also 2 weeks out and I'm gonna do my 2 highest mileage weeks.. I'm gonna go 55 and 60 but a summer total of 420
@@danielmcbride9183 hey man I'm a sophomore getting ready to run a ~500 mile summer like you, i know it was 3 years ago but do you remember any of the cross country season you had after? Id love to know how much that helped you out, pr wise you still remember those.
"You don't have to [...] try to sprint and race your friends and go as fast as you can".
My ego disagrees
Yes, very good advice Sage. I'm just starting 5-10k training myself for the next few months and everything that you said also applies to me.
Love these talks, so useful to know! My pbs have got much better since listening and understanding more thanks to this channel 👍
nice! thanks!
Thanks, this information was what I was looking for.
I saw this video last year and now I live by that quote you said at the beginning of the video
can you do another "what I ate in a day" video
good idea! :)
Watched this right after my long run. He was talking about strides and I decided to do some and right as I thought that he said don't do it after any crazy long runs.😂😂
Nice talk, one of your best I think, really comprehensive having read Jack Daniel.
Hey Sage! Man I love your videos, I've been watching most of your 5k races episodes and Ive been learning a a lot! Im heading into my first year of senior for highschool cross country, and I'm really excited to see what I can bring to the table this year. I've been running 10k almost everyday, and my progress has been better than ever (taking it easy too on each one :) ) and I've been doing easy strides after each one. I've never really had a training plan for summer. The past two years I thought it was all about speed and I was not running enough mileage. I really had no idea. So I thank you for this video and all of your other ones becuase they really help me understand what the things I need to do in order to be successful. My goal this year is to make to Ofsaa this year for XC (basically state meet.. I live in Canada) last year I missed the chance due to being sick and trying to run hard while I was still trying to recover after being sick. But know I have a better understanding on where to go with training and so thank you Sage so much! Truely mean a lot man, I can not thank you enough! If I have any more questions (which I do) is there a way I can contact you? Thank you for your time to read all of this, and enjoy your day!
I'm running a 5k tomorrow
I ran 20:09 that day ended my season with 17:13... yesterday I ran the same race in 18:30 we’ll see what happens this season:)!
@@josephkennedy1954 that's great man, what is it today
I am a high school runner, and I want to know your opinion on running in the morning to increase weekly mileage (while having cross country practice)
well, it might depend on your coach. I think adding in some very Easy 3-5 mile morning jogs a few times a week is a great idea to build up weekly mileage. "short double run days and "shake outs"
It's my senior year of Cross Country and I'm base training, doing all or most my runs at an easy pace which I've never done. I got my all time personal record without any speed workouts. My coach is frustrated with me because he says I should run faster based on a timed run that we did. Every time I listen to him, I get injured. EVERY SEASON I'VE BEEN INJURED because his motto is "in order to race fast, you have to run fast." Recovery runs would always be too fast and I'd end up injured mid season. ANY ADVICE?
Gabriela Salcedo I have the same problem!
Recovery is key! Can’t always be putting in hard miles every day. You need to have an easy, relaxed recovery run at least once a week. Otherwise those injuries creep up
#SAGE is dat dude #FACTS
Jack Daniels' newest running formula says to do your base building "reps" at around your current mile race ability (current not pr). What do you think about this?
How to get hydrated correctly? Pls make some video of this topic. Greetings from Ecuador.
A gallon a day.
I'm trying to pull a malmo. I built from 45 mpw from last winter and now I'm up to 60 in doubles. My hip flexors feel great which is surprising. My feet can't handle it though. I have tendinitis in both my feet now. My right foot has tendinitis on the top of it from LITERALLY LACING MY SHOES TOO TIGHT. Which hurts my soul because I tied them tight so I wouldn't get injured. /: It all feels so pointless
Great vid Sage, any tips for leg strengthening exercises, body weight mostly
Hi Sage,
I think this won't get many upvotes, but hopefully the question will reach you:
I might have overtrained with hiit running and/or running. As a result, my nervous system feels that it must keep my heartrate at a high bpm. Scientifically from a running form lab: my sympathic nervous system has a 92% behavior, while my parasympathetic has only 8%. This means when i do interval running and hit ~180 hr bpm (my rest hr=60, max hr=188, easy run hr=140), it takes 2-4 minutes, to get back to 140, even if i only walk. Not to speak really slow jogging: after 180bpm fast running and then really easy jogging, the hr stays at 150-155, not slowing down below 140.
Do you have any tips?
My google search results are: do more recovery and easy runs, do some breath excersises (and stop overventillating during running which i did), do a few minutes relax after every workout etc.
What's your experience, what are your tips?
many thanks
ps.: I am going to post this same question for every single training tip video of yours until i get the proper amount of upvotes to get the answer ;)
Thanks for this video.
Hey Canady,
I have a problem... Last year i run a 16:53 5k without any speed sessions. Then this year started doing intervals and i increased my 1500m pb from 4:36 to 4:21, also 3000m from 9:39 to 9:23, after about 2 Months of intervals ( about 1-2 a week ). Then i expected atleast a 16:20 on the 5k, but what happened i run 16:57 and on another run a 17:05, which makes absolutely no sense. I am not sure if i have overtrained me? Cause i feel really slow in races and my muscles really hurt and lactate kicks in realy early. Should i take 2 Weeks of now? Btw love your vids
Happen to me for 2 races during my cross country season. My legs were burning by the end of the first mile and my times weren't equaling what I wanted to. What I suggest is make sure you are eating staying hydrated and taking care of your body. Stretch, and do the small extra things. Basically just don't burn yourself out its a long season and your body breaks down and experiences a slump.
You started to do more fast intervals and lost the endurance
Sage, big fan over here and hoping to break 3hours in November.
I've watched virtually all of your videos, including the nutrition ones. You've touched very little on alcohol consumption. There are tons of research on this online, however, I cannot find what Elite athletes consume on a day to day basis... 1 or 2 beer? Obviously, as an athlete you're not binge drinking from Friday through Sunday, but I was just wondering what your alcohol consumption is, if you stop drinking entirely a few weeks (or days?) before a race and any other insights... Thanks in advance, Enzo
I probably wouldn't hate cross country so much if it was only 5k since I can do parkrun on most terrain, it's usually longer for the men in the UK though
After slacking on holiday a little, what's the best way to get back to fitness?
I think this is a retro video...still appreciated to reinforce the info.
Just paying attention....
My coach is forcing us to do PAAVO (look it up if you don't know what it is) what are your opinions on PAAVO? I feel like it's burning the whole team out
Is it still beneficial to run 8 min/8.30 mile pace on long runs or do endurance and strength building runs have to be faster than that? Someone told me at least 7.12 per mile on most long runs otherwise you won't get any benefit from the long run.. and only do easy pace on recovery runs.(my mile PR is around 4.45)
by the way, channel is great!
Relax on long runs! Going to fast on long runs has little benefit relative to 5k running. Running fast and long gets you injured!
I ran a 17:25.43 my junior year of highschool before that my sophomore pr had been 18:49 I hadn't ran at all over the summer and I was either injured or sick throughout the season do you think it's possible for me to hit around 15:55-16:00 if I take my training serious this year and stay healthy?
tyler norton, yeah man totally possible. I dropped my time down from a 16:53 to a 15:32 sophomore to junior year. Best thing I can say is increase your easy mileage.
I’m getting to this very late, but how did you end up doing?
What events should i focus on i think im a 800m and 1500m runner but idk please give me advice
Monday: sprint training (100-200m)
Tuesday: 1km intervals
Wednesday: 400m intervals
Thursday: long distance training (varies depending on coach)
Friday: sometimes 1500m intervals
Saturday: 5k park run
Sunday: 10k long run
Intervals 3 times a week??? A little excessive don’t you think?
@@CartiParty not to mention running 7 days a week he’s gonna over train
thanks alot
Hey what do you think about 2 long runs in a day?
depends on how long and what your weekly mileage is? Generally it's better to have one day be a solid, single Long Run day and then to double (or run twice a day) on other days. For example, weekend long run might be 12 miles....another day during the week you might do a 4 mile morning run and a 6 mile evening run to easily get in 10 miles. But then most days you do one run for the day and get in 7-8 miles.
hey sage I was wondering for my upcoming road racing season, doing 5ks and such, each week I do a progression run, a tempo run, I do core everyday, and a long run at the end of the week and everyday day I am not doing a "workout" it's easy, and I have been injured free, I was wondering if that sounds like a good base building plan
sounds pretty solid. there are lots of little variables in there that could make a big difference though...so it depends on the nature of the workouts and your average weekly mileage over time....as well as relative pace/intensity. Stay injury free (and healthy) though...that is the real key!!
Vo2maxProductions just another thing, you said for the tempo run you should be able to maintain that pace for an hour, for the one I did today, I was at about 6:30 pace per mile, by the end I was breathing hard probably like 80% was I going going too hard?
So you do tempo runs during the summer? my college coach says I shouldn't do anything but easy miles for some reason
John Morris yeah that's weird you should do some workouts once in a while
Should i stretch after runs?
5000 subs with no videos from what I’ve seen and heard, yes. It helps a lot.
Hey is it too late to start now, especially when the season starts in September
Cause I wanna break 16
How do u find ur easy pace?
S PA often using a heart rate monitor, staying under 80% of your age predicted heart rate max OR running where you can still hold a conversation.
DON"T RUN ON CONCRETE***** I can't.
Lucky
Hope one of them is recovery, as I'm going to sacrifice this video (and watch it tomorrow) to get some sleep. ;)
Hey sage, I'm 13 and haven't been able to improve my 5k at all recently from just under the 18 minute mark. Not sure if I should do more or less training from my 6 weekly runs to improve again. My schedule usually involves 2 hard sessions, 1 long (10-15k for me), 1 easy and 1 tempo/steady. What, if anything, should i do improve my time? Add some strength and conditioning, more runs or fewer?
Some Guy I'm not Sage, but I can certainly try to help. One thing that you should do is to periodize your training. Instead of following the same weekly routine every week, the type and amount needs to change over time. Very early in a new season should be just base building, which is accomplished by a lot of easy running. Begin building up your mileage during the base season. Don't neglect speed, though: it is a good idea to still include some speed development, maybe 6-8 strides/sprints twice a week after easy runs. As the season progresses, new types of runs begin to be added (threshold runs, intervals a bit later, etc.) and the volume kind of levels off a bit as the quality or intensity begins building. By the end of the season, specific workouts come into play (like work on the end "kick"). Quality is very high during this stage, mileage is about the same or slightly lower. Nearing the final, most important race, it is often recommended to begin tapering, reducing mileage and intensity to be prepared as possible for the big race.
Again, Im not Sage, but email or message me if you want more advice.
our coach has us run 20-30 miles a week. is this bad?
not necessarily, every coach has their own methods of coaching. i think your coach is having you do lower mileage with higher intensity, where as other coaches do higher mileage with lower intensity. either way is fine
4th
Ganesh Gajavelli 11nd
Fucking hate tempo runs.
First.
The best tip is not to listen to slow sage.
You qualify for the US Olympic Trials in the Marathon. Then we'll talk :)
I believe this guy won the Pikes Peak Ascent. He's a bad ass.
XC myass😬 parkrun is love, parkrun is life
dislike button under😉