I am just an hour away from doing another "hard" session (tempo run) and was thinking: "Am I doing too many hard sessions this week?" and then I just suddenly went on youtube and your video pops up. I am not kidding, man... You've been putting a lot of useful advice that we runners almost all the time think about: hard session, preventing injury, interval workout... and there are still just few good advice on this platform. Really happy that you are sharing your valuable knowledge with us, man. Wish you nothing but happiness and health. Greetings from Slovenia.
I do 0 hard sessions. Training for my first 100mile in a month currently running 100mile weeks only easy pace. Will definitely incorporate some hard sessions in my next blocks
I hear the word 'race management' and being someone who is new to running longer (for me) distances come race day, I don't actually have a good sense of what race management is or how I should even break down a race. Maybe you can share some experiences of good race management days and share an epic blow up (if you've had one) and some lessons learned there. Love the content, keep it up!
TTT Hill Repeats Question ! Hello Mr. Canaday & Everyone else on the channel! Following one of your training programs I did a Hill Repeat Workout (12x1min + 4x15sec sprints + recovery in between , respectively warm up--cool down etc.). After my workout Aerobic vs Anaerobic ratio was 3.7 vs 1.6 which makes me think: Q1: "What is the desired ratio I should be after, and did I push hard enough? " Though I was pretty knackered afterwords. Q2: "In what way does this workout benefits me? I mean, how does it affect my cardiovascular and muscle system in therms to help me towards becoming an ultra runner? I would really appreciate your scientific and speaking out of experience explanation . I hope that question will also help others to understand and eventually improve that segment of their training. Thank you in advance and good luck with your recovery. Keep well, Everyone!!!
TTT question What are the pros and cons of hitting different energy systems in the same workout rather than in seperate workouts on seperate days? I currently try to do a VO2 max pace workout on Tuesdays and a lactate threshold workout on Thursdays but I see a lot of pros doing workouts like the Michigan that hit both these systems in one workout.
Thought you answered to all of my questions in earlier comment sections, this video is particularly great to remember whole picture I already have created. Thank you Sage 👍
I like doing my workouts in this style: One vo2max workout like 5-7x1k or 6-8x800m One combined Workout with maybe 10x400m and afterwards a 2 Mile Temporun. The Temporun feels like jogging. Thats amazing
I almost pulled my left hamstring on today's run, I'm just getting back into it again, I used to be able to run 10km without stopping but now well I'm happy with my results currently that I am able to run 3km without stopping, joined a group run today of about 10 - 15 people w/ the distancing, I don't know about anyone else but I find that I can push harder and longer sessions whenever there is a group of great runners leading it. Edit: for my race day there will probably be none yet since in my country there are no physical running events whatsoever in the Philippines, I would love truly love one day to be able to join Ultra Running and experience what you guys did, and other great athletes like David Goggins, Rich Roll, Jim Walmsley, etc.
Amazing vid thanks Sage, just slowly slowly coming out of injury and this is really interesting and compounds the process of easy running to build back that aerobic base
I have been doing at least 2 hard runs in my 6 days per week. So far seems to work but I admit sometimes I'm a bit burnt when I go way too hard, maybe I should lower my intensity. I like the expression you said "don't put all eggs in the same basket". For my long run I am doing 30% of my total mileage. At this point I'm doing almost 80km per week. Probably reach 90-100km max and then decrease a bit before tapering for my marathon on 24th October. Need to keep building the endurance as I'm struggling for the long run a bit. I doubt I will reach a 20miler before race day but at least I want to be consistent. Thanks for the great video
How much time should u give between running and weight lifting in same day? Doing 6miles easy (M-F) and 1 hr weight lifting (3xs a week) so 3 days doubles. About to go into a training block using your marathon plan and not sure if 4 hrs (morning run and lunch workout) is better vs 10 hr between (morning run and evening lift).
TTT Question: how to run trails and train for ultramarathon with full time job? I’m just getting into trail running, and usually start my road runs at 4:30 am. I don’t have a lot of time to drive to trails, get the run in, drive back and get ready for work. I really only have time for trails on the weekend, and was wondering if once or twice per week on the weekend is enough. Thanks to you and Sandi for all of the advice!
Totally agree with you. You shouldn't have seen the plans I trained by from my old coach. Six hard sessions every week, no easy ones, just do (almost) everything as hard as you can. Was always overtrained and was stagnating. 0/10, do NOT recommend. Edit: Am training as an 800m runner.
TTT- is there any general adjustment you make to training plans for *bigger* runners like me? I am aiming for a 1:40 half marathon this month, running at around 215 lbs (dropped from 290 in last 2.5 years). I am comfortable at 40-45 miles per week, but if I go higher than 50, especially if I add a sixth day, I feel really beat up. Any advice for big, strong crushers like me?
Hey Sage, if there was one book you would recommend for training knowledge(i.e. Daniels' Running Formula, 80/20, etc), which would you recommend? I really want to become a more autonomous runner when it comes to training cycles and possibly coaching in the future.
Good video Sage, thanks for the helpful tips, I enjoy doing two 15k tempo runs on the trails 500m elevation a week & one 30k long run in the weekend just over 800m elevation with the rest of the milage easy pace distance per week ranges from 80k to 130k that’s pretty much it, have been doing that for about 5 years, with a few 1500m swims & few bike rides a week, feel pretty maxed out at the end of a week, feel like if I start adding intervals speed work on the flat start getting injuries, do I even need to to track intervals or can I see the 15k tempo runs on the hills as my speed work, am training for a marathon in 3 weeks time, thanks Sage 👍🏼
Maf method- I do 3 zone 5 session a week with 4 zone 1 session, however my training volume still hits 82/18 just prefer switching it up every day. Do you still think this is ok? Or should I cut down my zone 3 and just do more volume during them?
I am just an hour away from doing another "hard" session (tempo run) and was thinking: "Am I doing too many hard sessions this week?" and then I just suddenly went on youtube and your video pops up. I am not kidding, man... You've been putting a lot of useful advice that we runners almost all the time think about: hard session, preventing injury, interval workout... and there are still just few good advice on this platform. Really happy that you are sharing your valuable knowledge with us, man. Wish you nothing but happiness and health. Greetings from Slovenia.
Nice to see there are other slovenians then me watching Sage's channel. Pozdrav od Slovenca na Nizozemskem :)
Hey thanks for watching and for sharing a bit of your story! Keep it up and thanks for your support and kind words!
I do 0 hard sessions. Training for my first 100mile in a month currently running 100mile weeks only easy pace. Will definitely incorporate some hard sessions in my next blocks
I hear the word 'race management' and being someone who is new to running longer (for me) distances come race day, I don't actually have a good sense of what race management is or how I should even break down a race. Maybe you can share some experiences of good race management days and share an epic blow up (if you've had one) and some lessons learned there. Love the content, keep it up!
Can we just appreciate how badass that chair is?!?
Exactly my thoughts. It's gorgeous.
That's the only thing I could focus on
TTT Hill Repeats Question !
Hello Mr. Canaday & Everyone else on the channel!
Following one of your training programs I did a Hill Repeat Workout (12x1min + 4x15sec sprints + recovery in between , respectively warm up--cool down etc.). After my workout Aerobic vs Anaerobic ratio was 3.7 vs 1.6 which makes me think:
Q1: "What is the desired ratio I should be after, and did I push hard enough? " Though I was pretty knackered afterwords.
Q2: "In what way does this workout benefits me? I mean, how does it affect my cardiovascular and muscle system in therms to help me towards becoming an ultra runner?
I would really appreciate your scientific and speaking out of experience explanation .
I hope that question will also help others to understand and eventually improve that segment of their training.
Thank you in advance and good luck with your recovery.
Keep well, Everyone!!!
TTT question
What are the pros and cons of hitting different energy systems in the same workout rather than in seperate workouts on seperate days?
I currently try to do a VO2 max pace workout on Tuesdays and a lactate threshold workout on Thursdays but I see a lot of pros doing workouts like the Michigan that hit both these systems in one workout.
Sage...You rock!
Just what I was looking for! Thanks Sage
Sage when you sit in a rocking chair get a pipe and point into the camera. Your advises will have so much more power ;)
Thought you answered to all of my questions in earlier comment sections, this video is particularly great to remember whole picture I already have created.
Thank you Sage 👍
I like doing my workouts in this style:
One vo2max workout like 5-7x1k or 6-8x800m
One combined Workout with maybe 10x400m and afterwards a 2 Mile Temporun. The Temporun feels like jogging. Thats amazing
very interesting training talk as always, Sage. I really like how you break down things, it is very helpful for us. Thank you
love your presence in the video. really good presentation
I almost pulled my left hamstring on today's run, I'm just getting back into it again, I used to be able to run 10km without stopping but now well I'm happy with my results currently that I am able to run 3km without stopping, joined a group run today of about 10 - 15 people w/ the distancing, I don't know about anyone else but I find that I can push harder and longer sessions whenever there is a group of great runners leading it. Edit: for my race day there will probably be none yet since in my country there are no physical running events whatsoever in the Philippines, I would love truly love one day to be able to join Ultra Running and experience what you guys did, and other great athletes like David Goggins, Rich Roll, Jim Walmsley, etc.
Amazing vid thanks Sage, just slowly slowly coming out of injury and this is really interesting and compounds the process of easy running to build back that aerobic base
I have been doing at least 2 hard runs in my 6 days per week. So far seems to work but I admit sometimes I'm a bit burnt when I go way too hard, maybe I should lower my intensity. I like the expression you said "don't put all eggs in the same basket".
For my long run I am doing 30% of my total mileage. At this point I'm doing almost 80km per week. Probably reach 90-100km max and then decrease a bit before tapering for my marathon on 24th October.
Need to keep building the endurance as I'm struggling for the long run a bit. I doubt I will reach a 20miler before race day but at least I want to be consistent.
Thanks for the great video
glad your getting better
How much time should u give between running and weight lifting in same day?
Doing 6miles easy (M-F) and 1 hr weight lifting (3xs a week) so 3 days doubles. About to go into a training block using your marathon plan and not sure if 4 hrs (morning run and lunch workout) is better vs 10 hr between (morning run and evening lift).
The more the better. Gives more time to recover and adapt. Interference gets less the more space you have
TTT Question: how to run trails and train for ultramarathon with full time job? I’m just getting into trail running, and usually start my road runs at 4:30 am. I don’t have a lot of time to drive to trails, get the run in, drive back and get ready for work. I really only have time for trails on the weekend, and was wondering if once or twice per week on the weekend is enough. Thanks to you and Sandi for all of the advice!
Totally agree with you. You shouldn't have seen the plans I trained by from my old coach. Six hard sessions every week, no easy ones, just do (almost) everything as hard as you can. Was always overtrained and was stagnating. 0/10, do NOT recommend.
Edit: Am training as an 800m runner.
Great talk
Where is the point of diminishing returns when looking at weekly volume? Milage vs Time....
If sage could draw us a graph of diminishing returns that would be great :D Sadly it's probably far higher mileage than I can currently manage anyway.
TTT- is there any general adjustment you make to training plans for *bigger* runners like me? I am aiming for a 1:40 half marathon this month, running at around 215 lbs (dropped from 290 in last 2.5 years). I am comfortable at 40-45 miles per week, but if I go higher than 50, especially if I add a sixth day, I feel really beat up. Any advice for big, strong crushers like me?
You should start a podcast!
Thx Sage!!!
Hey Sage, if there was one book you would recommend for training knowledge(i.e. Daniels' Running Formula, 80/20, etc), which would you recommend? I really want to become a more autonomous runner when it comes to training cycles and possibly coaching in the future.
I got mine, too. FuSSc.
Good video Sage, thanks for the helpful tips, I enjoy doing two 15k tempo runs on the trails 500m elevation a week & one 30k long run in the weekend just over 800m elevation with the rest of the milage easy pace distance per week ranges from 80k to 130k that’s pretty much it, have been doing that for about 5 years, with a few 1500m swims & few bike rides a week, feel pretty maxed out at the end of a week, feel like if I start adding intervals speed work on the flat start getting injuries, do I even need to to track intervals or can I see the 15k tempo runs on the hills as my speed work, am training for a marathon in 3 weeks time, thanks Sage 👍🏼
How should you alter your training program for a marathon if your job entails a lot of walking and limited sitting down.
I know my form needs work!
TTT question : how would u recommend planning the post-marathon recovery and training for another marathon only 8 wks later?
I actually started my own sessions based on Fibonacci numbers - 2 km sprints, 5 km a bit slower, but fast paced and 10 km casual speed running.
Maf method- I do 3 zone 5 session a week with 4 zone 1 session, however my training volume still hits 82/18 just prefer switching it up every day. Do you still think this is ok? Or should I cut down my zone 3 and just do more volume during them?
Third?