18 Methods To Alter Your Running Routine


5K RUN PR | 18:29 At 194 Pounds

Video taken from the channel: Nick Bare


35 Minute Indoor Running Cardio HIIT Workout PRO 500 Day 19

Video taken from the channel: Millionaire Hoy HoyPRO App


HOW TO RUN A SUB 17-MIN 5KM! (or a faster 5km in general) Coach Sage Canaday Running & Training Tips

Video taken from the channel: Vo2maxProductions


‘Breaking 18’ | Can Coach Nate Train for a Sub 18 Min 5k?

Video taken from the channel: The Run Experience


All about Running Workouts: 18 Ways to Change Up Your Running

Video taken from the channel: rudolph vitolo


How To Change Your Run Technique (And The Best Time To Do So)

Video taken from the channel: The Run Experience


Improve Your Running Speed | 3 Workouts To Make You Run Faster!

Video taken from the channel: Global Triathlon Network

Lace up—your regular run is about to get much better. 1. Get Stuck on Repeat. Running a set of repeats interspersed with intervals for recovery is a simple way to mix things 2. “Climb” a Ladder.

Ladder runs add a different challenge to the traditional interval workout: When you do them, the 3. 18 Ways to Change up Your Running Routine 1. Get Stuck on Repeat Running a set of repeats interspersed with intervals for recovery is a simple way to mix things 2. Climb a Ladder Ladders add a different challenge to the traditional interval workout with repeats that grow 3. Step Up Find stairs. 1. Get Stuck on Repeat Running a set of repeats interspersed with intervals for recovery is a simple way to mix things 2. Climb a Ladder Ladders add a different challenge to the traditional interval workout with repeats that grow 3. Step Up. 18 Ways to Change Up Your Running Routine 1. Get Stuck on Repeat Running a set of repeats interspersed with intervals for recovery is a simple way to mix things 2. Climb a Ladder Ladders add a different challenge to the traditional interval workout with repeats that grow 3. Step Up Find stairs.

Switch it up and stay motived with these fresh workout ideas 1. Get Stuck on Repeat. Running a set of repeats interspersed with intervals for recovery is a simple way to mix things 2. Climb a Ladder. Ladders add a different challenge to. Fitness Tips: Illustration Description 18 Ways to Change Up Your Running Routine #running #workout #health #greatist -Read More –. Looking through the list of ways to workout my cardio is to set myself intervals to be my goal.

I found this is a good motivator as opposed to just running until your legs are sore and, then walking though the rest of your work out. I found this way Im pushing myself harder but its for a shorter amount of time. Change Up Your Running Routine. Change Your Weekly Routine There are many ways to combine hard and easy days into a seven-day cycle.

If you’re used to one particular pattern, change it up for. Here are 15 Great Ways to Change Up Your Daily Routine because the sleeper must awaken. 1. Mix it up at the beginning – Right off the bat, you should change up your order.So this could mean, the time you wake up. For instance, eat breakfast before you take a shower or put your clothes on and then brush your teeth. The standard rule of ramping up your running is adding 10-15% of distance per week.

18 miles: 6 miles: 3 hours 6:00 / mile = approx. 2.5 hours These workouts are recommended running.

List of related literature:

The schedule then called for a slow, gentle progression for the first few weeks, adding just a single extra day of running at first, for four days a week.

“The Incomplete Book of Running” by Peter Sagal
from The Incomplete Book of Running
by Peter Sagal
Simon & Schuster, 2019

Atlanta-based coach Roy Benson agrees: “Running long gets you used to the stress of lifting your feet up and down nearly 5,000 times per hour.”

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

And not only that: If you’re running twice a day, you can work in more easy runs, which pick you up, help you recover, and put something back in the tank—a really nice feeling, both physically and mentally.

“The Art of Running Faster” by Julian Goater, Don Melvin
from The Art of Running Faster
by Julian Goater, Don Melvin
Human Kinetics, Incorporated, 2012

A great way to mix them up: Do one of the first three workouts early in the week, then choose a second from numbers 4 through 7 later in the week, at the track.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Third, whenever you feel like you need to reinforce good run form mechanics, do the drills I have listed in each of the five stages of run form.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

Ideas generated by both Alan and his coach included: scuba-diving, jazz dancing, entering for the London Marathon, walking to work every day, cycling, swimming, taking the stairs instead of the lift to his apartment, joining a gym, getting a personal trainer, learning Pilates, buying a home treadmill – and many more.

“Coaching Skills: A Handbook” by Jenny Rogers
from Coaching Skills: A Handbook
by Jenny Rogers
McGraw-Hill Education, 2012

I loved how when I looked at the weeks of training that my coach, Ray Treacy, had written neatly into little white calendar squares, every day had a specific purpose to focus on, so the thought of running 26.2 miles (as hard as you can!

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

When I was conducting training camps in America, I could change runners’ form within a week.

“Running to the Top” by Arthur Lydiard, Garth Gilmour
from Running to the Top
by Arthur Lydiard, Garth Gilmour
Meyer & Meyer, 1997

My personal routine is five or six cycles of sprinting uphill for sixty seconds and walking back down the hill in two minutes.

“The 9 Steps to Keep the Doctor Away: Simple Actions to Shift Your Body and Mind to Optimum Health for Greater Longevity” by Rashid A. Buttar
from The 9 Steps to Keep the Doctor Away: Simple Actions to Shift Your Body and Mind to Optimum Health for Greater Longevity
by Rashid A. Buttar
GMEC Publishing, 2010

It’s not an exaggeration to say that the journey I began with MacKenzie has changed my running life.

“Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong” by T.J. Murphy, Brian MacKenzie, Dean Karnazes
from Unbreakable Runner: Unleash the Power of Strength & Conditioning for a Lifetime of Running Strong
by T.J. Murphy, Brian MacKenzie, Dean Karnazes
VeloPress, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • I think you have great fitness and body..but i can believe you are 29..i thought you are over 35..please dont take this as negative..but eating lot of protein more often…makes us older faster..i used to be big..with lot of muscle..but i was looking more than i age..but after lossing weight i started looking like 10 years younger..i am still strong..even lot of scientist says..eating less often,,and working hard makes you healthy and age slower…just a thought..

  • These videos are always a little weird to watch for me. Take the intervals, run 8-10 times 30 seconds hard so 3k-5k pace and then 30 seconds easy. So youre basically telling me to go for a 8-10 minute jog at a consistent pace and call it an interval run ����

  • There’s a massive difference between my all day speed and top end speed. Like 3:15/km 1km speed and 8:00/km all day speed. My problem is extending my top end speed.

  • Good drills. But I’ve lately been stuck almost running in place. How can we get forward momentum/propulsion & hold non stop in our runs?

  • Hi Sage. Long time viewer here. I have recently moved to China and there seem to be races every week or two which I can never resist entering. I figure I have to forget about training specifically/preparing/resting for each one and just go with it, enjoy them and use the races as my VO2 max workout each week. All great. But do you think this is a good long term strategy to up my game? As it stands I feel faster than ever.

  • Many thanks, I been tryin to find out about “running speed increase” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (search on google )? Ive heard some decent things about it and my buddy got amazing success with it.

  • This was great, I’ve been looking for “how to become more faster” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (search on google )? Ive heard some awesome things about it and my colleague got cool success with it.

  • Just wonderful, I have been researching “tips for running faster” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (do a search on google )? Ive heard some awesome things about it and my co-worker got cool success with it.

  • Cheers for this, I been tryin to find out about “how to increase running pace” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (just google it )? Ive heard some amazing things about it and my work buddy got excellent results with it.

  • Just wonderful, been searching for “how to get better at running fast” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (should be on google have a look )? Ive heard some unbelievable things about it and my buddy got excellent success with it.

  • Great video. I recently ran my first sub 19 5K a few weeks ago, but due to a bad leg over the last 10 months or so my mileage has been limited to around 15K each week. Do you have any advice for how to get my 5K time down further, despite not being able to clock in big milage and many long runs?

  • You guys have a fun attitude and great “family” of presenters. This is one of the better videos I’ve seen on running technique, especially with regard to cues we can use to actually figure things out, as well as how to work form improvements into our running lifestyle. Thanks!

  • None of these so-called « tips » are about improving speed or « speed range »… These are just descriptions of possible training sessions. Of course, with training, you’ll improve your overall running capabilities…

  • So far i can do 3 km in 10km/h pace. So i guess i can only train intervals. But im satisfied with progress over first week (7.6km/h -> 10.1km/h on 3 km).

  • Many thanks, I been tryin to find out about “uphill running benefits” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (just google it )? Ive heard some incredible things about it and my partner got excellent success with it.

  • This was great, thanks, I’ve been looking for “how can i get faster for track” for a while now, and I think this has helped. Have you heard people talk about Ralebney Running Recoilless (just google it )? Ive heard some interesting things about it and my co-worker got excellent results with it.

  • Just wonderful, I been tryin to find out about “better run better run faster than my bullet lyrics” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (search on google )? Ive heard some pretty good things about it and my mate got great success with it.

  • This is just superb, been searching for “speed for running” for a while now, and I think this has helped. You ever tried Ralebney Running Recoilless (do a google search )? Ive heard some awesome things about it and my friend got cool results with it.

  • Ran a time trial last night.
    Last year I struggled to run 18:30.
    Last night I popped off a 16:57 time trial.
    Long way to go for a PR of 15:39.
    But I cut the distance in half:)
    It’s harder to go fast the older you get.

  • This is just superb, I been tryin to find out about “how run fast” for a while now, and I think this has helped. Have you ever come across Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my mate got cool success with it.

  • Been running for years, done a few triathlons and half marathons but I’ve never really focused on speed only distance. I live in the rural mountains of Wales and I get a lot of knee injuries. I’ve just started to focus on my pace and I’ve gone from 6:30 m/km to a 4:48 m/km but i still struggle with how hilly my house is. I don’t want to keep getting injuries but I don’t know how to avoid the hills. I can’t drive and I don’t live near any flat ground ��

  • I know ON is obviously one of your sponsors, but do you actually rate their trainers. I’ve been contemplating a pair for a while and can’t justify £130 just to see.

  • These all video are bullshit what is required is will power, u need just a stimulus and target of progress..I use to run hardly 300-500 mts non stop I continued running jus 15 days now I’m running �� 2.8 Kms without getting tired around 12 Kms per hr ������

  • I need to change my facial form so I dont like I’m holding back a sneeze in all my race photos. Not that I want an excuse to pay $15 per digital print.

  • I have a light knee injury, I’ve had it for roughly 3 years now and I’ve got no idea why, I feel pain after about 1k, it starts mild but gets increasingly more difficult to manage, any tips on what to do?

  • This was my 5K XC time as HS Freshman at 5’6″ 120lbs. I too had an eating disorder and my best 5K in Junior Jr was 17:03 and I crashed and burned and wasn’t able to run post HS. Be grateful for your parents for noticing your eating disorder early on and getting you professional help.

  • Flat track workouts are great aren’t they? Give yourself more freedom and they won’t be so monotonous. Speed work is better when your reps are based on muscle pain and perceived level of exertion rather than distance. Everything is in the fog right now for me, though. I made it to the top of the hill in the heavy boots without walking, but I had to earn it in steps. First they were laced too tight, then they still weigh a ton. I’m looking at ways to add more resistance to bring down my distance.

  • How to run a sub 18 minutes 5k run:

    1) be skinny as fuck or athetic
    2) have a good stamina
    You’re welcome

    Honestly there is no other way around for a fat guy to run a sub20 5k

  • After all this running exercise we all knows what gonna happen very soon…. everyone must visiting Athlean x channel for sure and looking pure skeleton and skinny guys i forget his name

  • To increase your running Speed (Half Marathon) one should practice short runs at High pace…
    1) 1st week (Only 3 days) 5k run
    2) 2nd 3rd week (Only 3 days) 8k run
    3) 4th, 5th n 6th week (Only 3days) 12 k run
    And One Long run 25k every fortnight at low Pace which will improve your Stemina.

    But this practice will Only help you when you are following proper Balanced Diet plan which is Protein, Fats, Carbs and Calories.

    Best of luck ����

  • Great speed ideas! my goal distance week, then speed week, then recovery week ( half the distance of distance week) and repeat building up distance slow

  • I don’t seem to get lactate build up,but feel fxxxx when running?even 12 miles don’t feel anything lactate wise on legs,admittedly slow maybe just under 2 hrs (but was hilly)

  • So informative,been using your tips since i started running last Aug.2019.Can you have an extensive strength training video for flat footed,structurally over pronated runners like me?what shoes to wear and proper techniques on cadence and strides?big thanks Nate.Run Experience rocks!

  • I’m a fat dude and just ran 28:51 5KM, which isn’t much to you actual runners but chubby wants to participate in a 5KM race and do a sub 17minute run, it’s in October so I’ve a good few months to train for it. Hopefully I can achieve this goal.

  • Does it make sense that the first run I changed from heel strike to proper strike I got pain in my calves for a few days? (Was on a treadmill at 4.5mph for 20 minutes)

  • Just found this channel and this video is great. I tried the POSE drills for about 15 weeks and made a huge difference, but need to reconnect and your way is fast simpler and less time consuming than heaps of drills, will give it try

  • I was on that pier a few months ago… it’s sad how much it’s fallen into disrepair. They have sections taped off because the concrete is falling into the bay

  • Digging this channel. I just started training for an Ultra 50k and needed some new tips and tricks. I’m not new to running but new to training specifically for a big race.

  • The thing that’s heartbreaking is that every runner knows that he’s just harming his performance carrying that beautiful mass.
    It’s the one thing holding him back.

  • u are such a sick human bro.. it seems ur body is plastic but i love u <3<3<3.... i startet also again... every second day 10 km with a 5 km normal and 5 km very hard mountain like street. ur stretch vid i love the most by now

  • Everyone I know who’s a runner get to their 40-50’s they are unable to continue from knee problems and so on…
    How do you run for a life time or as long as possible so as age come you don’t have to stop?

  • Nate and Holly Years of running/walking off shin pain the first 1.5 miles, two mornings ago I burned through 5 miles with NO pain!! (I never raced, just ran for stress. Took up that pre-dawn run 5x/wk again a year ago, esp love winter runs. That first 20 min was always hell, but when the pain went away I could run forever. Never thought of the all-body mechanics and had to correct so many form issues. Watched most of your channel and now, wow, I CAN RUN!!!)

  • I run 17:30 5k, but I only do intervals, pretty much never do long run. I guess I might improve drastically if I start to do that!

    Ironically, I can do intervals of 5x 3:15 with 2 minute intervals, but can’t break 17:30 in an actual race.

  • Listen to Nate at 2:35! If you switch something up in your running form arbitrarily without fully understanding why, you WILL be trading one problem for another! I thought it was a good idea to start landing more on my forefoot. Got away with it for about 4 months without much issue. Then on a run I got tremendous pain on the inside of both feet within a mile. Ended up being some buried muscle in my calves that wrapped around my ankle into my foot. Took 7 months for me to get back to running without pain. Be smart people!

  • Appreciate the video and the channel. It’s been helping me out a ton. This big body Powerlifter can run a few miles at a decent pace now

  • I only run 8 miles on average a week now. If I cut that by 50% for 4-6 weeks I’m afraid it will take me weeks to get back to running even just 8 miles a week.

  • Loving the new titles. Still out with an ankle injury and the lack of running is now starting to do my head in. After watching this I think my form has changed from last year and I recovered this year. Will get the ankle recovered and look at this again. Keep up the good work ��

  • Guys it is amazing…coach Nora looks like she is back and in good shape!!!:-) Thanks…it is so lovely to watch how she is listening like she is really undresting the meaning of those words:-)

  • I do gymnastics every Tuesday, Wednesday and Saturday for three hours each session but I also want to be able to improve my mileage and strength, could you give me some advice of how to balance the two without exhausting myself for gymnastics. If you reply to this I would be very grateful because I’ve been trying to figure it out for months.

  • Training for my first half marathon and as soon as I went +30 miles/week, I noticed debilitating pain in my left hip. Took time off and started again pain came back after 10-15 miles/week. Took another break and now it comes back after a mile of jogging however when I do sprint training 40-100 meters, no pain and feels more natural. Any thoughts on this? Been trying hip mobilization drills and such. Any help would be amazing, thank you for all the content!!

  • Well I normally train twice a day. In the morning I do 2.5k warm up then interval training then 2.5k jog to home. Then in the evening 10k tempo run.. I might do an ways run once a week. I don’t take days off. I play football on Sat morning and that’s my “day off”. guess 1k interval training might be more effective? I also do hill runs.

  • I wear the Interval2 when I’m strength training, but happened to do a little of my speed work (on a treadmill) in them one time. I was surprised how much I loved running in them!

  • Recommendations on how I can find a coach irl?
    I’m 38, a bit overweight and sedentary at work. Prone to shin splints that always undercut my progress each time I get excited about a new running program. I need a detective on the case! heh

    I live in Bangkok, Thailand

  • Hey! Love you all. Especially coach Nate!! 1 do you guys use Starva? 2 Can i be your number 2 fan because i seriously been one for a while and now im running for poly and still love you all!!

  • Man, I so need to get out of Florida. All my runs are an hour or more and all I see is flat flat flat. Can’t wait to run in the mountains. Love your videos brother. You’re a beast.

  • not concerned about speed, more concerned about longterm affects -ie chronic knee pain, osteoarthritis thanks for the information

  • Tried this workout at the start of a month workup for a time trial 5k. Very duoable!! Hopefully I’ll make my goal… thanks for the tips.

  • Just run a PB of 17:34 last week for the 5km and last 2wks ago did a time trial by doing the Vdot Challenge virtual run and timed 18:12 there. Currently training for a 10km Sub39. Following the Garmin 10km Training Plan Level2 with a heart rate 4x/week training session.

  • Coach Nate, Great job and best of luck with #Breaking18. I started running again 3 years ago after not running for 24 years. I am now on the verge of breaking 19 but its been a struggle. I love this workout and plan to compete it in my quest to break 19. You guys rock. thanks for the great videos. Beast mode……

  • Last year I ran just above 25:00 with the third mile being sub 8:00. This years goal was 22:00 23:00 and three miles sub 8:00. Are you still coming in Sept?

  • Is it good to run on the beach in the wet sand area? Also will too much distance running make me slower as a sprinter? ie. 400-800m

  • Hey Nate, keep training. Hopefully you can come to Boston on September for The B.A.A. 5K. I will be running as well but I am gonna shoot for 21min. Good luck and be safe!

  • Great workout, presently doing 3 weeks training with repeats every tuesday.. 1st tuesday 400X 12 w/ 1 min rest each round, 2nd tuesday 800×6 w/ 2min rest each round, and 3rd tuesday 1milex3 w/ 3 min rest each round. Thursdays are tempo days and rounding out Sundays with long runs 8, 9, and 10 miles respectively. After i finish up, gonna give this one a go. Stay safe coaches and a great big thank you for all you do from the East Coast. Cheers!

  • Wow.. Getting quicker by a minute when you are already running sub 20 is very very hard.. Respect!
    I have never ran a sub 20 5k.. My PB is 23:15.. The kind of effort you show in your video motivates me put that extra effort in my training.. Thanks for such good contents..

  • This has to be one of the most helpful channels when it comes to running! I recently starting running and have learned SO much watching your videos. Training for my second race in May and on track to run a sub 20 thanks to your videos and a lot of practice lol

  • I’m trying to break 19 current Pb is 19:29 I ran 18:49 yesterday in a solo time trial hoping I can do it when races are back on. Good luck

  • My first 5k in a year after 6 months of laziness and 6 months of consistent training. Aiming high for an 18:29 (PB:18:39). You re an inspiration Nick ��

  • First video I’ve seen acknowledge the use of low profile shoes for training/technique and the use of more padded shoes for other runs. Do you have a breakdown on when to use each? Why wouldn’t you continue with the low profiles all the time? Just finished reading “Even with your shoes on” and (spoiler), almost as an aside to not alienate any readers, she waits to advocate minimal/no shoes at the end of the book. Thoughts?

  • Great video. Presently at 80km/week, 5Ks in the spring and a marathon in the fall. I’m a wee bit slower than 17 min, and I don’t have a coach, so I am trying to figure this all out by myself. I am fascinated by the concept of “peaking” which you mention briefly in this video. Have you made/plan to make any videos about peaking? I would especially be curious to find out how many “seasons” you would generally go through in one year and if you would peak only once in a season. That and whether you include base training and/or rest weeks between seasons.

  • This was great, thanks, I been tryin to find out about “faster runner” for a while now, and I think this has helped. Ever heard of Ralebney Running Recoilless (Have a quick look on google cant remember the place now )? Ive heard some decent things about it and my buddy got great results with it.

  • Why de heck is he running while recording he video? What’s the point of that? It’s distracting and really isn’t beneficial towards the video quality whatsoever. Or is he simply attempting to impress us by running to prove that he possesses impressive endurance. Seriously

  • How you doing bro. I’m from Brazil and run 6km 4 days per week. I never didn’t 17min in 5k. I need training harder with workouts 400 or 200 repeats. Thanks coach sage. It can help me to run efficiently

  • I’m a short, fat, 50 year old guy that just got into running a year ago. I just did a 5k in 30:50 but I had better times in training. I got frustrated because I started the race at the beginning and people were passing me left and right. Lesson learned. From now on I’ll start at the back so I can be the one passing people.

  • Wow! those workouts are almost similar to the ones I had in high school. They do work!!! I ran 15:36 once I implemented some more mileage too.

  • I am overweight and just started running in this july (covid lockdown)
    Yesterday i did my first 5k in 41 minutes…..i am happy with that

  • I just ran a 25k two weeks ago on 6 weeks of training (20-30 miles per week). I literally wasn’t doing any running before that. I did decent in the trail run and took second. I then had a light week (about 12 miles) followed by a 5k where I ran an 18:44 only 6 days after my 25k. All of this to say, I have followed your videos for several years and I have just come to realize the importance of base mileage. My goal is to get up to that 60-80 miles per week range and really see what I’m capable of. I really want to get up to those ultra distances as well, hopefully a 50k by the end of January. As a former sprinter, its all new territory for me, but your videos are such a huge help!

  • been running my tempos at 5:45 pace for 3 miles and 6x1k repeats at 2:59 pace and my best 5k is 32:13 but i’m hoping to break 13 when i finish walking my cat

  • So for a 17:30 what pace and how long should my long runs be? I ran 17:52 last year but this season I’ve only gotten 18:52. I run 25-35 mpw. 400pr 52 800pr 2:05 1600pr 4:54 2 mile pr 11:17

  • I ran an 18:48 today and I am 192 pounds… it took 8 weeks of training to get from sub 20 to sub 19….. John Wylie you can check me on Strava… though my weight is mainly in my lower half and I’m the same height as this guy ��

  • Peace be to you! I’ve gotta try THIS! I don’t know if I can accomplish it at 50 years old. However, I can give it a try. A sub 22 would be AMAZING for me!�� I would like to have a faster marathon time also.

  • To run the speeds that are recommended throughout this video, what level/speed do you have to be at, to do this? Those speeds, for me at this stage, are faster than I can sprint lol:(

  • You’re right. In addition, the better your result by 1500 meters or 1 mile, the more chances to show a good result in the race at 5000M.

  • My PR is 17:27 (with Jello legs at the end) I ran 5*1000m today at 3:18, 3:21, 3:21, 3:20, 3:16 do you think I can break 17 at Nike regionals in 2 weeks it’s my goal

  • started running a month ago and did my firs race got 21:09 5k and i was so tired on a flat course. it’ll take me a long time to get sub 17

  • what kind of glasses are you wearing Sage? I’d like to get a pair. thanks for your GR8 videos I found you when my sons started XC way back in HS; one is now done and working in his field of study and I’m still running who-hoo! @r_meH2o

  • I am in High School and just finished my Season. But I also must start training for next season. This will help lots because right now my 5k time is 24:xx. This will help tremendously.

  • I’ve been running for 8 months now and ran a 5k in 24 minutes about 3 weeks ago. That was a pace of 4:48 min/km. I find living in the 4 minute range very hard at this moment. I’m 6′ 1″ and weigh 192lbs. So, I probably need to shed a lot of dead weight before I can even do 5k in 20min, let alone 5k in 17min.

  • Nice video. Still haven’t totally given up on the dream of running sub 17 (with 6 year old PR of 17:00.61). How to manage with fulltime job and family is worth another video:)

  • I’m really not convinced, that a 5 min kilometer is slow. I still believe you should go slower for basebuilding. Not that I know nearly as much about it. Great channel, btw.

  • Cant wait for my parkrun in just a few hours!!!

    Tx for all the good runnning advice
    Want to join your training club
    The blind runner in South Africa
    Love your content

  • I have 45-50 min commute by bicycle each way, 5 days a week… does that count as base building? What HR zone should I target for those commutes on the bike and should I do other long runs on top of that?

  • Hey Sage (and anyone else maybe reading this), approximately how long should we follow this program until we try testing for a PR? More specifically, about how long is the training from the point right after one builds up his/her easy mileage until the PR day (or race day)? Thank you so much! And I love all of your videos!!! Keep it up buddy! -Andy

  • I love these videos even though I don’t know why I watch them I struggle to break 27:00 for 5k. I mean ‘tempo run at 3:43/km pace for 20 minutes’ is just LOL. Maybe someday.

  • Averaging a 7:30 pace is tough for me on a 6+ mile run. I’m only a 20:55 21:22 runner right now. 35 years old; 3 years of running; 2 if you don’t include all the hard work and complete lifestyle change to go from 190 to 150 lbs.

  • Thank you for the great content! This channel helps tremendously, and I love the hip forward reminders. Great tips, keep it up! Always nice to see Nora!

  • I run on a nearby oval inside a university, I mix up my running sessions. I start easy then speed up a little then maintain it until I get tired. And rest-up maybe 2-3minutes depends on how exhausted I am. When I start running again, I sprint for about 100-200m. Then rest-up again. Besides running in the Oval, roads will be the 2nd and only choice. Any advice on how I can improve my running. And is it okay running without bringing any fluid and drink later when I get home. Thanks to any advice from anyone. Stay safe & God bless.
    About the videos I have watched so far from this Channel (GTN) I have done most and just mix Up, hand strides in-sync with my leg stride (left hand in-sync with the right leg). Breathing in & exhaling but I can’t get the timing sometimes when to do that.

  • How can I incorporate this training on a treadmill? and can these workouts be used in place of steady state cardio provided I train it 2 to 3 days a week?

  • You got this Coach! Thanks for another amazing and inspirational video as we all try to keep up the motivation as many runs are cancelled or pushed back to fall. Running season is short here in Norway, so it sucks to see the season slip away. Videos like this helps immensly! Go Nate!

  • this is what chi running teaches too.. do you think it can be counterproductive to start with intervals to early(first 6 weeks) if one has not been running for a couple of years..?

  • I need to be able to run like that but also be able to trap bar deadlift 400 lbs. Any tips and ideas on how to balance this kind of running with strength training but not getting too heavy? I also need to swim 1500m for time, about 32 minutes at the slowest…

  • How long can you mantain the 17km/h (near sprint speed)?
    Will it affect my speed and endurance if I’m just taking multiple rounds of a park surrounded by mostly concrete structures making it super boring of 1k perimeter which I’ve been doing for a whole year now and my best is 26k in 3hrs 20mins which i guess is pretty piss poor while, compared to running on open road freely which i haven’t done ever??

    I guess it does indeed affects my endurance and speed since I guess I’ve ran like almost a 1000 rounds of the park or probably more which is 1000k+ around that park making my brain dopamine insensitive to the route leading to boredom and lack of interest while running around same route a thousand times

  • Slightly unrelated to video but I’m curious on how running improvement works when you say “peak”. Does one need to peak then decline slightly? Or can one just always continue on a gradual improvement?

  • Could you do a training talk on how to estimate what pace is achievable to race at based on training times and previous times, without trying to run to fast/ambitiously and burning out? Love the videos

  • Hi, I am preparing for half marathon can you please share plan to increase speed. Right now I am super slow and took 2.30hrs to complete. I want to bring it under 2 hrs

  • I have districts and I’m trying to sub 17 to go to states. This week I hit a lot of these times you r stating. God I hope I go to states

  • Me encanta su trabajo solo que no le entiendo lo que abla pero si me gusta algo lo que puedo ya que tengo 57 años pero me exijo mucho gracias

  • I used to run (ultra distances on trails) but due to a spine issue I had to dramatically decrease my running. I switched to calisthenics and I absolutely love it but I was looking for something that I can do as cardio 1-2 times a week. Something really challenging and hard. I used to be an old fan of yours before you quit and even though there are lots of HIIT content available now, you are still the best challenging workouts paired with you attitude are just the unbeatable. Thank you for coming back.

  • Very intense workout! The last 10 mins was burning ����most of my cardio consists of running but with the current circumstances going on this is a perfect quarantine workout at home!

  • Anybody else finish the day’s workout then take a quick peak at the next day’s to see what you have coming….and are like “shittttttttt”

  • I sometimes hate my fitness watch �� my butt was super kicked in this workout, I’m melting and feel pain in my shins, I’m veeeery hungry and my watch says 145cal… only 145cal, I feel these things are not that accurate ��

  • [day 19]
    start to get lazy here (normally i workout morning, now evening). i hope i reach the goal (day 30 without skipping even a day)

  • Dripping. Sweat. Exhausted. Can barely move, but I definitely have a big ol’ juicy smile on my face, THANK YOU for kicking my butt!!

  • Why do I feel like crying? Hahah! I lost a lot of weight with your workout videos right after I had my son, hearing those rings countdown 3,2,1 and your motivational tone took me back to a time that I felt better about myself. Unfortunately I ended up gaining the weight again. Thank you for coming back! I’m ready to begin! Especially in this epidemic. FIST BUMP ���� let’s do this!

  • Good morning Hoy wow what a workout this morning water was running down my face I sweat thank you have great day see you tomorrow morning

  • Just seen this and i noticed you were going of your watchs GPS, my Garmin always cuts short. Using a stop watching is 100% accurate and with no tomfoolery lol The thing is i never seen anyone’s GPS on the track accurate it’s always faster. I’m assuming when everything starts to get normalized you can silence his critics and compete on a USA track-and-field certified course. But other than that for your height weight ratio your doing pretty good brother!

  • Will the centimeter of your running shoes be 1-2 centimeters higher than the original centimeter of bare feet? It’s still 0.5-1 cm. I’ve been annoyed recently. After all, I don’t feel oppressed, but it’s a little bit to the front when walking with 0.5 toes. Would it be appropriate to run a half-horse in this situation? Thank you ����

  • Stupid question.. 5k stands for kilometers or…? Because I’m about 6.2 ft tall and around 225 pounds.. I do 5 kilometers in 26 minutes flat.. I can’t even imagine 5 miles under 20 min…

  • Hey guys! My current 2km time is 13:05. (Keep in mind I’m only 12 and I have asthma) I can’t help but wonder if I’m unfit or I’m not doing well. Could u guys give me some suggestions on what I should do? Or suggest a good goal for me to achieve.

  • It’s pretty hard to run a 5 K fast when you weigh close to 200. My personal best for a 5 k was when I was 35 years old and weighed 210 lbs- 18:15!

  • 3:00 Well, if you have a slight head wind on one side of the track… you have a slight tail wind on the other side… so they balance out.

  • I’m a 16 year old, whose PR’s are
    12.97 sec 100 m
    26.98 sec 200 m
    1:00 min 400 m
    2:20 min 800 m
    5:00 min 1500 m
    11:50 min 3000 m
    20:00 min 5000 m
    48:19 min 10000 m
    1:50:47 min 20000 m

  • I’m 200 pounds and I do a 5k in 21 min, but that’s outside. Only been running for 3 months though… But yea when you’re heavier, your legs are gonna be burning….trust me.

  • It’s “Go Farther.” NOT “Go Further.”

    Further is metaphorical, descriptive. FARther is actual distance!

    Other than that nitpicking nonsense, great video!!

  • Was that 12.5 laps, though? It seemed a little short stopping in the middle of the backstretch… Good effort, I am just saying for the accuracy of your times.

  • Thanks for the helpful advice! I just started training for 5K race. Impressed that you’re filming while running. What device did you use to record?

  • Bravo nik from greek fun!!!…you are commando never give up…your 5km is very good if keep.training for 5 km maybe you break the 18min….me I was 5 km runner with 16:30personal best

  • As a runner i can feel it how big this is for you please pray for my achievement, my 5 km is 29:15…far far away from… but alhamdulillah

  • thanks for this sage. sub 17 is my next 5k goal, good to know the kinds of workouts i need to do. but im glad that you mentioned first of all about the mileage, because im way off on that front (averaging 30-40k), so i dont really know yet what my potential is like until ive built that up.

  • you are missing just a bit more than a half a lap. You did just short of 12 laps with about 230 m missing. Inaccurate using that watch. The track does not lie.

  • I cant even run in the middle of the road because theres so many people and I feel embarrassed if they see me running cause of my self conscious self

  • For any amateur 5k runner out there:
    I started running about 3 and a half months ago. I did my first run a 5k with a time of 33:25. I trained for 1 month extremely amateur-ishly and reduced my time from 33 to 29 (and with a lot of injuries:). I went online and started searching for various routines. I found a really great website called runningfastr.com. I trained for 2 months of their sub-28 routine and timed 26:30 mins. I am currently on their sub26 routines, but I already timed 25:10 today (will be moving to sub 24 next month). I had an average body type: 6ft and 155 lbs. I’m pretty sure these are rookie numbers for many runners out there. My point for new runners is that don’t let others discourage you by telling that it is impossible to shed 5 or 6 or 10 mins from your PR within 2 or 3 months (it’s a different story if your PR is already low though:). You can do it. peace out✌.

  • I’m right around 200 lbs (not a runnermartial artist) and run like… a 28 min 5k LOL I just recently started adding it in like 3 weeks ago though, so I look forward to shaving that time!

  • Thank you for you Channel, I enjoy watching it a lot. What weekly mileage would you recommend for a female aiming to run 5 k in 21:20? (And in general are the reccomedations for mileage and types of workouts the same for males and females?)

  • First time I recorded my 5k and it’s 22mins. I started running in the December of 2019, had no running experience previously but I used to play and still play tennis and soccer. How’s my time and how can I get better?
    I am 26 yo

  • Been watching a lot of Nicks vids of late he’s really got back into my running which I’d neglected for maybe 10yrs. Even decided to purchase some Hoka Trainers as my old trainers have fallen apart. I’m very heavy at the minute 235lbs but I hope to be 200 soon….. That’ll make the running easier when I’m lighter and fitter ����

  • I weigh around 210 and my normal 3 mile around 27 minutes flat to 27:40 I’ve been trying to lose weight and bring my run time down.