The Long Run 30% "Rule": Training for Aerobic Endurance by Sage Canaday

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Название	:	The Long Run 30% "Rule": Training for Aerobic Endurance by Sage Canaday
Продолжительность	:	13.12
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An anchorman reference 😆
Comment from : lunyteve

I love long runs and I do two of them of the same lenghts on Saturday and Sunday I only switch to single run for the longest ones (ca 20 miles) just before I taperbrIt just seems silly to me to miss out on half of weekend running opportunity
Comment from : Leonard Milcin

9:14 We are going to need to see a source before believing that a long run trains your fast twitch muscle fibers Fast twitch muscle fibers are for explosive efforts You train them through plyometrics and sprints
Comment from : Tenzin Lee

When long runs were around 50 of my weekly mileage progress pretty much stalled I got neither faster nor did the long runs become any easier There's only so much you can pack into one training day
Comment from : TheSandkastenverbot

Hi Sage, is it better to run a 20 mile long run at around marathon pace (eg, 7:25) or run slightly longer long run of 22 miles at a bit slower pace (7:35)? brThanks!
Comment from : Mir Ser

Thanks for the video Sage I used to do 40K (around 2:45-2:50h) long runs once in my marathon training in the past and it was so helpful to me to run around 2:44-2:47h in my marathons I had learned that elites like Ryan Hall and Josh Cox would even do 45-50K runs during their preparations for their marathon races as it would take 25hours to complete those runs Have you ever done that long runs before your road marathons?
Comment from : Fatih Buzgan Online Running Coach

I'm building base and run 15mi/wk My long run is 7mi That's over 50 of my weekly mileage Is that OK?
Comment from : Dlow Low

10:03 He said it He said the line
Comment from : Andrew Ballard

You had me in the first 15 seconds with the classic Anchor Man quote about jogging! LOL!
Comment from : Dr Jeckel

Split it up into 10 day cycles and do a really nice long run which it takes a few days to recover from Having a long run within the context of 7 days doesn't make sense empirically as we observe human physiology Powerlifting record holders also deadlift once every 10 days even though they may bench every 3 days in the same training cyclebrBody seems to take 10 days to recover from a big effort CNS effort And this seems to be the same for people who are using PEDs and who are not using PEDs
Comment from : Agni Das

Great advice Sage :) , gidday from fellow plantbased Runner in Aus! Cheers bro
Comment from : Zacs Born to Run Running Adventure Channel

6:05 is that the UCSB track?
Comment from : Yeashelly124

I know this is an old video but Is the point just that you have to be running 6-7 days a week?brbrI'm currently running 4 days a week but if my long run is only 25 that means I need to do a long run every time I run, lolbrbrEven if you do 6 days a week (lets say 50 miles) that means my long run is 125 miles and every other day I need to run 625 which seems okay except when you realize one or two of those days is supposed to be like 400s or 800s, right? Someone help me understand this
Comment from : Sage Bauer

Some really good tips, but most importantly: Thanks for the anchorman quote!
Comment from : dmbepp

great point you made about if only running 3 times a week with the long run at the weekend, this being a big percentage of the weekly mileage putting alot of stress onto the body this is something i have been guilty of with my running i have started now to increase volume of runs a week but mostly at a lower intensity want to build on my weekly mileage spread out during the course of the week & not just by increasing the long run
Comment from : Dean Allwood

I am running 45 miles per week and doing 25 hrs(20 miles) long runs a lot It is just impossible for me to run a lot during the weekdays Works are stressful I can have time to do one workout midweek and that gives me 10 miles The rest of the mileage comes with mid week easy runs That's it Adding more during the week days are hard If I did get time during the weedays for another tempo workout sometimes, I will reduce my long run mileage and intensity to keep the total at 45
Comment from : Jingyu Zhang

What sneakers do u recommend to run on the streets
Comment from : Yosef Hillel

Running 5 days a week is way too frequent for me to recover properly
Comment from : Rob Bristle

Did I spy Ben Lomond?
Comment from : William Groover

Welcome to the fold 'Yogging' is a serious, illustrious sport with a proud proud heritage! [all hail Lydiard] haha :)
Comment from : Pablo TP

Everyone has different goals for running, but for me the main goal is to improve health- especially to lower blood pressure I've tried a lot of plans, but my current plan is working by far the best of anything I've ever done, and it is simple- do three runs per week, and make them all long runs Obviously this is no formula for speed success in distance running, but after trying many different changes to my running routine, this has been the best approach so far for lowering blood pressure Basically I do three long, slow runs in the range of 90 to 150 minutes, always taking a day off after a run Just another perspective (obviously not the norm)
Comment from : Mister mooster

Do you do Q&A live shows ? I think it would be cool to be able to ask you questions about running on a live show Just an idea for a show topic Be Positive And Stay Positive❤ Always❤DJ BJ Clark🎧
Comment from : DJ BJ Clark

If I want to run a 20km run, I'd need to run 9 x 5km to have it under 30 of the total 🤷brbrHow could a non-pro possibly find time for that?
Comment from : VegetablesGoOff

An older runner or a beginner should not train 5 to 7 days a week
Comment from : Wendy Mueller

Ah yes, yoghing brThis is making me rethink my super long Saturday runs
Comment from : Brendan Evan

Super educational and helpful for me Thank you for the content! :)
Comment from : Reese Jones

How many cups of coffee for a long run?
Comment from : goggle boy

i realize when im already super into the long run and am already very tired, I will suddenly speed up without noticing and paying extra effort in the end?
Comment from : Frosty Blade

I'm 39 I'll be 40 in July I run about 30 miles a week for a while now and once a week I do a long run of 11 miles which is more than 30 of my weekly mileage Do you think that's too much? I just run because I like to run I have not been training for any specific race or distance Although I do want to get better and run farther I've been running for a few years
Comment from : Charlie Sleeseman

I run 131 on Sundays 1:40ishbrTuesday 30mins Thursday hills 30mins
Comment from : paul gibson

Thanks for this Sage Totally off the topic, Was some of the footage going up Ben Lomond in Queenstown NZ?? I live in Dunedin, and love that area
Comment from : Marco Kleinlangevelsloo

Any video that starts with an Anchorman quote has my vote
Comment from : Running with AJ

I'm sorry does anyone here have an answer to the initial question "What type of event you're training for?" because I really don't Unless we're talking about something that'll happen towards the end of the year
Comment from : Gio F

My weekly mileage is about 50 or so Typically 5 or 6 days of 7 miles and a long run of 17-18 miles Sometimes weather messes up my plans but I try to be fairly consistent
Comment from : andrew michaud

The runners world program (which is really the Furman program) just replaces the easy runs with other aerobic training, like biking, swimming and rowing You do six days of aerobic training in that program
Comment from : Coach DribbleDrive

You hit the nail right on his head!
Comment from : Leander Großhaupt

The same for you Sage and The Sage Running crew :D
Comment from : Adiusza

Another aspect to consider is that the Sunday long run for many people is their favourite part of running Spending a long time on the trails is what keeps them going mentally, and is their main reason for running in the first place If 2 or 3 runs a week with a big day on the trails is what keeps someone running and staying healthy, I say go for it
Comment from : Jack Cooper

Topic suggestion: peaking/tapering and how to responsibly handle training before a target race
Comment from : Cabbage454

Hey Coach, I saw in one of your running clips you had leg compressions on Is that helpful to protect against shin splints? My left shin is always hurting on and off for years now
Comment from : Beatbox_Army_Recruiter

Love the knowledge Sage lays down A lot of beginners do those runners world easy plans and get hurt bc they think they can just bulldoze through a marathon plan for Instagram and have no idea why they are doing specific workouts lol
Comment from : Allen

Some training plans like the one I’m on are low mileage with only 4 days of running a week and lots of cross training because I tend to be more injury prone My long run is like 40 of my weekly mileage and I feel like I respond best to this haven’t had a serious injury since I started this method 4 years ago and have seen way more improvement from this than running 6-7 days a week
Comment from : Kali

Please can someone tell me the name of the song playing at the beginning, it is driving me insane as it is on the tip of my tongue and I need to watch the rest of the video
Comment from : Matthew Dodwell

I don't know who these you tubers are talking to about training, don't know anyone who runs more than 3 times a week, or more than 5-6 miles a time, just not real for someone with a career and kids Fantasy island
Comment from : Myere Reynolds

Currently doing my long runs fastest on a carnivore diet Week to week improvements are amazing I feel 3 hour sub marathon is not far away Meatheals meat wins
Comment from : David Sheridan

Thanks, some excellent new idea's to put to the test
Comment from : stijndeklerk

There is no races till around 5 months or so A long run at this point is pointless
Comment from : Jeigh Lynn

So arrogant
Comment from : E R

Hey Sage I'd love to hear a training talk about when to take a recovery week in a training block and what mileage to do during a recovery week, taking the whole training programme into consideration and the gradual increase in mileage during the whole programme
Comment from : David Leech

in other words, you can't think about your training "volume" purely in terms of distance or time Intensity/effort is a huge part of the equation Any "percent" rule begs the question, percent of what?
Comment from : Josh Kaptur

your video is indeed a great great help in addition to I would like to to request you that my goal to complete 5 k within 30 minutes but instead itakes me 29 minutes my ages is 30 years therefore I need your suggestions how I would be able to complete the 5k within 20 minutes
Comment from : same waoo

“Eliud 30 long run”brbsubs 2hr marathon/b
Comment from : Loc Tran

Thanks a lot Sage! like always great information
Comment from : Danny Montes

So I watched this video a year ago while injured Since that time I have religiously stuck to this rule No injuries since
Comment from : Matt Sacchi

At the moment I’m hitting 45km a week with a long run of 15k Building that aerobic base whilst getting some speed work in for the half marathon Hoping to build up to 70k ish a week with a long run of 20k before I taper
Comment from : Hugh Phillips

Hey Sage you doing the ISO slam at the start of May I heard Mike Wardian and few other Hoka guys doing it ??
Comment from : Vivian Richards

Awesome video
Comment from : 182mattyboy

How do you manage your effort in race? I don't have experience and always reserve my stamina, and I left with a lot of energy after my race I don't know how to manage that and afraid I will burn out and dnf in the middle of race, or is it about experiment? Any tips?
Comment from : Raymond Foo

What if the long run i do per week is going to the fridge to get booze so I can begin drinking heavilyand yell at the tvand cry into a soiled sock
Comment from : D M

Hi Sage! brAlways interesting as usual! Is the long run essential during base building? I usually do a base phase of 4 to 6 weeks before a specific training of 14-16 with several long runs up to 22 miles During base, I run up to 100 mpw but I do a double most of the time for my long run for about 18 miles total I don't know if the stress of a long run is crucial so far from the goal race? Thank you! Cheers!
Comment from : Kev 85

I run between 50 and 80 miles per week My normal run is a 10 mile fasted run before breakfast Low HR (for me) easy 9 min mile pace trying to build cardiovascular baseNormally max distance is 16ish Thoughts?
Comment from : Robert L Hargrave III

I went from 50k average to 100k weeks still feeling great, the more i run the more i enjoy it😀
Comment from : Jorbo 🌴

I feel like often these types of videos are geared toward serious runners and not the average 5K, 10K or even half marathon runner trying to PR Build your mileage up, run more What middle age full time working person (god forbid if you have kids) can commit to running 5-7 days a week? The advice is often so frustrating and I personally am thankful there are 3 and 4 day training plans available
Comment from : Patrick

How do you set your training by time or distance
Comment from : AbbeyRoad1962

But what if I just want to be one of those people who can run a marathon or more a day?
Comment from : Tirnan Healy

Are there physiological adaptations that you only get by hitting or exceeding 90 minute runs or can you accumulate the same benefits over time with shorter duration runs?
Comment from : fadrus

Sage, mate, thanks for the great vid Not only are you a world-class athlete, but you also give world-class advice God bless, Dave
Comment from : Dave Howell

Hello What is a good rotation for a whole year of 1600m training When should each phase start and what would each phase look like
Comment from : Dalin Holje

Thanks Ron
Comment from : Tom Waines

"yogging" LOL!
Comment from : buddyrye

Sage, you need a lapel mic!
Comment from : Stephen Otto - PaDutchRunner

What if you only wanna run twice a week max? I train to improve my 10K, doing one 10K race pace and I do a 10 mile long run on the side
Comment from : Will James

@01:00 I could be wrong but diversity is an old old wooden ship that is used during the civil war era
Comment from : Niels Knippenberg

Yeah, I've noticed my body falls apart completely around 3 hours and I can't imagine ever doing a marathon because right now it would take me about 3:40
Comment from : Luke Hewko

My only goal is to be able to run far as I want whenever I want to Being able to stay out in the mountains all day (8-12 hours) sounds like a good day I'm trying to figure out the best way to program my training to achieve that with the time that I have It's helpful to get perspectives on volume I'm going with trial and error now and adjusting as my needs arise
Comment from : HiBiRu

Another great video Thanks, Sage
Comment from : José Neto

They’ve done studies, you know 60 of the time, it works every time You stay classy Sage
Comment from : rescued friends animal sanctuary

Great content as always! brJust a thing, who's that guy which Sage compliments at the end of that 3:39 race? He seems familiar but I can't recall his name
Comment from : Washington Ferreira

I am pretty sure it’s pronounced Yogging Great video Sage I pronounce it “Sah-Jay” to make you sound more like the guru you are
Comment from : Milomia