Got a half marathon in < 15hrs in Sydney…. I think these great tips are too late for me 😂

@giovanbattistafichera8439

Жыл бұрын

LOL just try to manage your energy and don't get carried by the crowd at the very start. Settle into a comfortably hard pace in the first 5k and hold on to it.

@StreamHottieSuperSimp

Жыл бұрын

Your first? Anyhow, all the best, have a good run! ☀️🏃🏼‍♂️

@Spilif88

Жыл бұрын

@@giovanbattistafichera8439 cheers. Relatively hilly half, more so on the tail end. I’ll be aiming to cruise the first 10km and white knuckling it for the final 3k. I guess you could call that a race plan….

@GTE_Channel

Жыл бұрын

Best tip: dont listen to last minute tips

@Vo2maxProductions

Жыл бұрын

good luck!

Thanks for that, Sage. Looking forward to seeing how your training is going!

Thank you .very useful!

Perfect video!

I like the revamped HR scale.

As a run coach myself, I completely agree with your comments Sage 👍. I’m a little simplistic in my approach as I’ve found most recreational runners get somewhat confused by all the different training zones and RPE. And rather than go out and enjoy their running focus too much on HR, pace, etc. That free resource looks great though 🎉

Great chart. Always find your vids helpful. Going to purchase one of your BQ plans soon. Gotta get this done! Im in my aerobic base building phase right now putting in about 85km/week. Vast majority in Z2. Ready to sprinkle in some harder efforts now.

@Vo2maxProductions

Жыл бұрын

Thanks for your support! 🙌

Your training plans had me add more steady it has changed my running. I love the middle finger 😮 I’m thankful for the price of these plans really the best for a great price Start my next 16 weeks Monday using the BQ plan

@Vo2maxProductions

Жыл бұрын

Thanks for the support!

Question for a future TTT: could you talk about how to prevent ‘blown quads’ on an ultra please? I had an unpleasant experience recently on a hilly 90 miler and had to walk the last 15 miles. Never happened before. Is doing more downhill training eg downhill repeats a thing I should be doing.

Wisdom from the OG

My HR always seems to run high compared to my pace and even perceived exertion (wearing chest strap monitor). Should I be paying more attention to RPE or heart rate?

Have added one more training day, super easy zone, after your tweet 😅

Just bought the mountain ultra plan Sage. Steve from Scotland.

@Vo2maxProductions

Жыл бұрын

Thanks so much for your support!

Excellent video! Do you have a similar chart for pace, based on % of lactate threshold?

Thanks for the videos. Do you know where I can get one of those hoka quarter zips or half zips? I love the white with lavender colour scheme! Thanks.

Thanks for sharing. By the way, I've been running for five and a half years and can run a half marathon in under 1.50 hours . Recently, while learning about training methods to achieve a sub 3.30 FM, I came across the concept of dividing the training into phases. The first phase, which spans the initial 2 months of the program, focuses on building an aerobic foundation. During this period, it is recommended to primarily run at an easy pace aka zone 2, and perhaps include one speed workout at the threshold level. I'm wondering if this stage is truly necessary in my case, or if I should transition to the phase focused on pushing my Vo2 max. Currently, my average mileage ranges from 90-120 km per week.

Would you recommend going for a 20 mile long run every week when training for a marathon, or should you only do a couple of 20 mile long runs towards the end of your training when training for a marathon? Im running my first marathon in late September, and I run 6 days a week between 40 and 50 miles a week.

far from a race, when building general fitness, should you always include tempo run or vo2max session at least once per week or only z2 ? i know that close to a race you're going to add specific interval at run pace.

Spending 1 hour in zone 4 sounds like PURE HELL !!!! 😂

Great vid, as always! Keep it up Sage. Can you explain how zones can change when you’re at the end of a long run vs at the beginning? For example: 10x1mi@MP/1mi@Z2. First few reps will be easy, RPE 5-6, but latter will be harder. The same with rests periods. In the beginning RPE 3 may be 8min/mi, but as a workout goes on, a pace may decrease to 9-10min/mi. Heart rate will also get higher. Would you rather focus on pace, RPE, or HR? Maybe on MP focus on pace, and rest periods focus on RPE or HR?

@Vo2maxProductions

Жыл бұрын

we generally wouldn't structure a Long Run workout like that....but rather have it start off more Easy (RPE =6 and HR under 78% max) then for the 2nd half the pace increases (could be Fartlekt or MP or even 10km pace surges). So yeah, as the leg muscles get tired and the body gets low on glycogen (and perhaps dehydrated) things get a lot harder in the closing miles....much like the last 10km of a marathon race. But generally we want to teach negative splits (speeding up while tired) or at least holding a pace and not slowing down.

@autokar123

Жыл бұрын

@@Vo2maxProductions awesome, Thank you!

I’ve always wondered if feeling tired on certain training days .. Should you: A- train hard to individual given perceived exertion B- train easy or easier and just do a more slow long jog/run C- Should you skip a day D- do a more shorter intense session Thanks Sage always have loved the vids , been watching ya past 3-4 yrs

Hi Sage, how do you explain someone who can do a 4 mile threshold run at 6:23 pace and 140 HR, but the next day when going for an easy run (Zone 2), HR starts spiking up to 160 10 min pace or slower? Does this mean that Zone 2 is not developed? More run/walking runs to keep HR low??

How can i improve only 1 mile currently my 1 mile time is 6min How i train consider a pace of 1 mile or 3km or 5km i mean in which pace i run my 80 t0 100% effort 1 mile pace or 3k pace or 5k pace...

❓if I slow late in a race, a slow fade, say 10 seconds a mile for mile 21/22 then 20 seconds a mile 23/24 then 45 seconds a mile for mile 25/26. How do I identify the culprit? Carbs, hydration, not enough training volume? This happened to me in my last marathon but didn’t feel like a “classic” bonk, forcing me walk/jog. I just faded. Thanks

@jenniferswicegood4455

Жыл бұрын

Great question. I have done the same thing, and it’s a very disappointing way to finish a marathon.

@Vo2maxProductions

Жыл бұрын

great question and very common kind of fade. Some people would call that starting to "hit the wall. " Depends.... what kind of mileage and times do you run? What kind of carb/hydration strategy during the race? What kind of speed and long run training? How even was the pacing?

In terms of intensity, which is more efficient, twice 5000 m interval T-paces or a 10000 m tempo run (maybe T-paces + few seconds) as a training to improve lactate threshold?

@Vo2maxProductions

11 ай бұрын

the first....a straight up 10km is too long for a true Tempo Run (LT) stimulus

Do you utilize power in any of your training plans?

@Vo2maxProductions

Жыл бұрын

No. I've done some talks on what I think about "Running Power" and how it can't be measured very accurately. The Physics just don't add up. On a bike it is the gold standard for sure though.

Do you race with a chest strap?

@Vo2maxProductions

Жыл бұрын

usually not. Although I have a few times and may consider it for the future. Generally I wouldn't look at my HR during a race but rather go off of feel (in a trail race) or off of pace (in a flat road race) and my breathing effort/feelings of lactate

My friend, you speak so fast ! Hard for a foreigner like me

I'm in zone 6 all day bro😂

So what about power meters for runners. Im not spending $250 foot pod or whatever it is, I’d rather listen to my body and learn by trial and error. However I can see it giving some benefit in consistency of workouts and immediate pacing. My watch does measure wattage, and I know it’s not that accurate, but always looks steady and I just don’t see the value for me just yet. Do you have any thoughts or experiences with this technology? (I don’t care about wind, I feel like the marketing teams behind this device like to point it out, but for non-competitors…meh).

sage my goal is to run a marathon in 2 hours, give me some advices