"SHORT" (INTENSE) HILL REPEAT WORKOUT FOR RUNNING POWER AND FORM | Sage Canaday Trail Running Tips

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[@RunningWildSandi]

We must hang out together a lot. ;) We literally did the exact same workout yesterday, although I went with a less steep grade so I could get better hip extension.

[@Vo2maxProductions]

maybe next time we can film together?!

[@ThatRunningGuy]

Hills = Speed Work In Disguise 👍

[@fastinradfordable]

Without the impact

[@wileyschmitt]

@6:15 That music, started to feel so emotional. I thought you were about to be reunited with a long lost sibling (who also happened to be doing hill reps).

[@cheeriosaltcream]

underrated comment lmao

[@wileyschmitt]

"Billy?? Is that you?" "SAGE??! OH MY GOD!! I thought you were..." "Dead? Nope, just training for an Ultra and got super lost."

[@DrJustininJapan]

Absolutely love your channel!! Your humor, mixed with professional running advice makes me look forward to each new video 🙂

[@antoniocasablancasvilanova2207]

good training session! I'll incorporated into my routine to get back in shape in fase#3 covid management in Spain..take care&be healthy. Please more videos like this one!!!

[@dlynn1960]

Appreciated the “tutorial” on creating workout on the Coros watch. Love my Apex Pro!!

[@soumayabarari492]

Enjoyed your videos Sage, thanks for the tips 👍

[@rebekah-chriss-k4872]

cool little run workout I'd like to see more of these since I'm more of a short distance guy but you rock :D

[@loriosman5515]

Love your video...way to show us how hill repeats are done!

[@TheSmash152]

Brilliant video Sage. I’m into week 7 of your 10km training plan and never felt better with running. Hope you’ll race again in Scotland.

[@Vo2maxProductions]

thanks for your support! yes, love to come back to Scotland!

[@powerbar1981]

good form on 80%-85%.. thanks for the tips 👍

[@JD_Lakad]

Thanks for 11:00. I would love to see a what a week looks like for you. That was perfect. If you can expand on it!

[@BamainMn]

Worthwhile video, if nothing else than for "sweat is the cologne of accomplishment " 😁

[@robstr12]

Thanks for the great videos. Jim Wendler prescribes hill sprints for general physical preparedness for common guys who are not runners. Me and my friends do hill sprints once a week. Good times, but I sure don’t have 12 in me, haha! Respect.

[@fastinradfordable]

You would be surprised.

[@skateskape]

I wanna go on Altitude camp to Boulder some time, looks so nice to run there! Flagstaff is also very nice tho👍🏽

[@RoadrunnerTrainingProjects]

You can always find new trails.

[@daniellongstaff3408]

I will do hill repeats, but they are longer and more of them. The goal is to have a total altitude climb of 3000 ft. Of course, it takes some work to get to this. If I can do 6 of these workouts then I start looking at trail running in mountains and going up a ski lift. That makes a huge difference in speed.

[@lukehewko260]

Topic: is tapering necessary for shorter races (5, 10k?) If so, how do we do it?

[@morganriekert6888]

Sage any tips for focusing on improving cardio performance. Ie type of workout, breathing, frequency. Thanks. Very much enjoy your videos👍

[@Bendersnatchling]

Tbh every without you do is cardio. Especially as a beginner. If you are an advanced runner your best bet is consistency (4-5 runs a week) and a mix (!) of faster and slower workouts. Even the best train 80% of their time at a very low intensity, but you don't see that because it's not "sexy". I assume you mean endurance when you say cardio and for that it's a long run and a short run (2h and 50-60 min) at a l really ow intensity. Then a run that's half slow and half medium fast. You can add 1 interval training session like 4* 6 min as fast as you can with 2 min breaks. Again: You need to be consistent. Consistency the trumps everything. And in order not to get injured you need to have your long run at a low intensity. Stick with that for 4-6 weeks and check back. Be sure to use a Heartrate monitor. If you don't your slow runs will be way too fast. If your max HR is around 185 your slow runs should get you above 130.

[@Bendersnatchling]

One more thing: Do not underestimate the importance of sleeping. As you increase your milage running you need to increase your sleep time. You can't get away with 6h when training.

[@keithedwards9498]

Glad that you were huffing and puffing and totally out of breath. It feels good to die on a hill during a workout because it helps us to breathe and live on that one day when we are called to go beyond ourselves and give it our all.

[@alistairallen7397]

Hi Sage, where does this kind of workout fit into your weekly running plan? On an easy day? After a hard workout? At the end of an easy run?

[@haffizhs7782]

Nice place for running 😀

[@Baby75xx]

what about tips for running and training for your first trail ultra

[@ksteege]

This is pretty similar to a weekly one I am doing these days but 1 minute on the uphill, however its a less steep hill 4-6% You asked for some suggestions - how about a downhill training one - it is the area that I have the most trouble with - possibly I am just a scardy cat but it is an area I need to work on for sure

[@ATLETISMOEMPAUTA]

IS Very fantastic

[@luckycharm5757]

Great opening quote + Tom Petty, Sage rocks🤘🏼

[@antonaartsen2218]

Nice Playmobil haircut!

[@mrshll47]

Can you link where to buy that water bottle strap?

[@bernardtan5691]

I think Sandi should give you a haircut!

[@devibenhasenn5132]

What type of glasses are you using? How can I get similar? I need one like that, that wraps around my eyes. I’m tired of wasting money on run glasses. Btw: love your videos.

[@Vo2maxProductions]

ROKA Matador model. Enter code A-25-SC for a discount!

[@beautoxt3482]

Is there a vid about running form and tips for the downhill?

[@MoonLight-qw8sz]

Jus run outside

[@orlandoducati]

Breathing techniques for beginners :)

[@Choywaigiat]

what is the brand of sunglass you are wearing?

[@mckonal]

sage, have a legit question. where I live, there is a steep uphill, for about 250 metres distance you get 50m altitude. so my question is, i did it 10 times today prolly will be able to do 20x someday too but i don't have a "good running form" doing that, barely running. so is that workout still good or you say a little less steep uphill where i keep "a good running form" while running is better? thanks in adv.

[@Hawke1104]

You did 11x100 uphill on a trail, based on your respiration rate, this was reasonably intense. This is a workout I can do without that level of fatigue, yet I do not have the Vo2max of 2.20 Marathoner. Mine is around 57 ml/kg/min . My 400 is around 49s though. I am curious do distance runners fatigue more with shorter interval sessions? Also, did you do another session on this day? Since the total volume of work is not high.

[@fastinradfordable]

You do the workout on an identical hill? In humid weather? At ALTITUDE? Another thing is, numbers don’t mean everything. A number is just a scientific measurement of a split second in time. And running is different for every person every day. You are also more of a sprinter. So you are asking if long distance runners get more fatigued from sprinting up a hill (when he admits has not done much hills), than a sprinter. Well that’s a loaded question buster. What’s your marathon time?

[@Vo2maxProductions]

well my vo2max is only 68 and my best 400m is 56sec. That doesn't mean anything really though (except I struggled to run a 2:00 for 800m and definitely could never go sub 4-min in the mile). Those are just a few numbers though. A better number is your Running Economy (ml of 02 used/kg of body weight/km of running)...but that will be variable number at different speeds and on different gradients! The workout was as hard as I made it. Yes, from a neuromuscular standpoint things like this and weight lifting are fairly exhausting for me. That could be a lack of fast-twitch muscle fibers as well as a focus on longer, more endurance and aerobic based training (since I am a marathoner mainly). I can't sprint very fast on the flat track, but in these hill reps I was hitting some 3:40/mile pace GAPs on Strava (roughly)

[@Hawke1104]

@@Vo2maxProductions Thanks for reply, I do have exercise physiology and human physiology majors so my reply maybe of interest. A relative Vo2max of 70 ml / kg/ min is the entry to Olympic level distance runners. The velocity at Vo2max is also important factor. Also , I estimating that marathon pace is 90% of Vo2max max , so if your relative Vo2max was 2-3 ml higher than you would be running at relative lower percentage of vo2 max. The equation for Vo2max is A- V difference x Q ( SV xHR) the adaptations are mostly related to A-V difference and SV. V̇O2max is altered by the rate that blood can be delivered to exercising muscles: increased vo2max & cardiac output. Also limited by ability of muscle to extract O2 from the blood traveling through the capillaries and number of mitchondria. Genetics accounts for up to ~ 55% of observed differences in VO2max. So if you increased Vo2max by 2-3 ml this would account would physiologically make it possible to run at closer to 2.14 pace. Overall your Vo2max does correlate closely with marathon time. You are right though running economy does play a role. My 100 and 200 are relatively faster than my 400m time, as teenager I ran mid 21s and 10.8s, however continual tendon pain has meant that I am now running middle distances. With training fast type 11 b fibres can convert to fast type 11 a which can be just a fatigue resistance as slow twitch fibres. Slower type fibres can develop characteristics of type two fibres with the right training stimuli however probably not optimal for distance runners. I find with distance running, my long runs are up to 21 k at 4.30 K pace , my CV is fine, however leg fatigue stops me from going further? Is this common amongst distance runners ?

[@davideloro6486]

Sweet Shades

[@40redakai]

There’s not a lot of tips out there for college 8k cross country training and I’d love to hear your knowledge on it

[@fastinradfordable]

Train for the 10k. As you may race 8k during the season, all post season collegiate races are 10k.

[@Vo2maxProductions]

@@fastinradfordable yes, see my "sub 30-min 10km training video"

[@mikedickerson3944]

90 degrees wearing an Elvis wig.

[@TevitaNZ]

Cool workout, but more importantly where can I get those glasses?

[@Vo2maxProductions]

ROKA matador model. Enter code A-25-SC for a discount!

[@TevitaNZ]

@@Vo2maxProductions Legend, thanks.

[@steevie76]

“Sweat is the cologne of accomplishment.”

[@fastinradfordable]

Sweat is not cologne.

[@Anza_34832]

Got a Covid hairstyle, Sage? Same issue here in Europe. Barbershops have been closed for months on end...

[@hibiru6868]

Do you really have over 2,000 miles on your Torrents?

[@kombobby2361]

👍

[@BloodMeridien]

You didn't give us the form tips.

[@manashbarman3490]

Why no downhill reps Sage? And if u do, when do u do downhill reps? Love from India

[@fastinradfordable]

It is much more of a strain on your shins and calf’s.

[@drewgb]

Put a hat on that mop!

[@fastinradfordable]

A recipe for overheating in hot weather

[@josejpadilla5928]

Lame!