Tempo, Steady State, Lactate Threshold or Zone 3?! Training Tips Workouts Coach Sage Canaday Running

The Science and explanations of what "Threshold" Training and What "Uptempo" means to us at SageRunning..AND how you can benefit from these specific workouts!
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[@frauhorn]

I need to increase my % of time spent in beautiful locations like this!!

[@BobBob-uv9fq]

Where do u live

[@andrewbutler8444]

Who the heck are these four people giving this video a thumbs down? So much knowledge packed into this video, its great!

[@chuonghong6131]

Good info. Also I like the presentation format. Hiking. Way better then sitting in front of a wall and just talking.

[@spacemanstanly]

Fantastic breakdown Sage, Thank you! Clears up a lot of the confusion out there 👍🏼

[@SkiSurfHikeIt]

Always enjoy your training talks. Keep the, coming!

[@nikolettagombas6624]

Thank you Sage. You guys are the best and are getting better over time! Can't thank you enough for putting so much value out there.

[@larslysdahl4586]

Finally someone who could explain all five zones to a layman like me. Thank you

[@chrisdecu6422]

Amazing Video, these free tips are gold!! wishing can use these effectively to break sub 3 in a my marathon time.

[@Vo2maxProductions]

sounds like you need a "Sage Running BQ Marathon Training Plan"! It has guided many to a sub 3

[@lukehewko260]

@@Vo2maxProductions Sage, about your training plans, I was wondering, are any of them 6 day/week format?

[@chrisdecu6422]

Vo2maxProductions will definitely try it out after i finished my ironman preparations in april.

[@johnrivers5934]

I'm just adding these runs into my marathon training, thanks for the video!

[@blueaxe27]

Thanks Sage. I especially like that you mentioned what the gap between the paces of each types of run/zone are for each level of runner.

[@JonBagge]

Excellent explanation, beautiful landscape!

[@Dora-bmrwarrior]

This is very helpful, thanks! Good timing I was recently communicating with Coach Ray about my confusion over the training terms, zones, etc. Of course I was distracted by the great views behind you lol :) I know I'll have to refer back to this video from time to time.

[@TomFroese]

Thank you, Sage! My marathon training plan specifies "steady" runs, and I have had some confusion about what this means, and then what my personal tempo pace is. This does help clarify things for me.

[@Dissey]

this is gold Sage.

[@sylvie553]

This is awesome! Thank you!

[@raymondfoo9045]

Wow, glad you enjoy where you are right now after major plan change. Keep it up.

[@mrlongboardingcanada]

Great talk, nice scenery!

[@Adiusza]

Another great video, thank you for your training talk, also hopeing you are going well :D

[@gokiwi2642]

Thanks Sage good to see you are enjoying the nice summer weather here Aotearoa, will keep this video in mind to refer back to every now & then, like how you keep the Science of running simplistic, choice 👍👊🏼😀

[@Vo2maxProductions]

thanks for your support!

[@jacobriis7859]

It might get a little more complicated but when talking about max heart rate I think it makes more sense to talk about heart rate reserve. I have a resting heart rate of 45 bpm and a max of 170. So there is 125 points range my "engine" works at. This means that my engine works differently than runners with a higher resting heart rate. An 80% of max heart rate is not the same effort for me than it is for a more unfit runner

[@dannymontes4110]

Thanks very much Sage, I appreciate you Man! And like always I enjoy your running videos.👍🏃🏃🏃

[@Vo2maxProductions]

thank you!

[@monikad5561]

Sage, this was so helpful! You are awesome and you rock! Thanks so much! By the way, I kept on thinking some animal is gonna creep up behind you or jump out of a bush! 😆

[@nathanaellim7710]

watching Sage struggle to draw those circles made my day

[@cakej1]

STRYD pod has helped dial me into certain zones.

[@toddboucher3302]

really enjoyed this video very informative.I also think this will be great to attach to your training plans.i i have 2 Training plans in this video really helped me understand the chart

[@oregonwoodelf]

Wow! That's some epic looking terrain.

[@Vo2maxProductions]

wait until we upload some mountain footage out of that area in Mt. Aspiring Park!

[@j.w.matney8390]

New Zealand looks like it was an epic trip. I'm looking forward to getting my 50K plan from you guys and incorporating some of the things you've addressed in your posts. Glad I signed up for Patreon as well.

[@Vo2maxProductions]

thanks for your support!

[@noemimosonyi5686]

7:51 Jack "not the whiskey guy" Daniels 😂

[@mariococo2107]

Sage please get almost English subtitles!! For your Italian followers. Thank you for all!

[@marcuslockhart4610]

I was reading a Lydiard book and he also called that uptempo pace "subthreshold". He seemed to be a big fan of it saying that you can get a lot of the benefits of true threshold runs without being as hard on the body. As a masters runner I may start using continuous uptempo running even more. Thanks for the video.

[@Kernoe]

this is such a good summary

[@Andy-eh2dr]

I did a 20 Tempo at 88-92% max HR. Felt really good :) Thanks for the great tips sage :D

[@maloxi1472]

Wouldn't that be solidly anaerobic though ? I'm seriously confused, now 🤔

[@guillaumesperlich5749]

Very interesting video, thank you! It cleared a lot of things up for me. Cheers from Belgium

[@Vo2maxProductions]

thank you!

[@leocossham]

haha this video is so fitting as the other day I uploaded a run to strava and literally titled it "tempo/threshold or something"

[@AussieRoos]

Wow, what a video, and NZ and is awesome 🇳🇿

[@chrisholloman7159]

You're in my old stomping ground! Grew up just a little north of Wanaka :D Enjoy your stay!!

[@Vo2maxProductions]

really cool area!

[@paulanthony1689]

Keep in mind LT can vary at different points in training. True LT can be measured with a blood test. For practical training purposes, perceived effort is probably best.

[@antonykimotho7996]

Thanks for breaking it down! Excellent job. Where is this place? I enjoyed the scenic green terrain. The water flow is always calming. That was a great place and great idea to do the video this way.

[@mckonal]

u r amazing dawg.

[@JasonAvronSamuels]

09:10 is what I have been interested in recently!!! Thanks so much!

[@Vo2maxProductions]

glad you liked it! Thanks for your support!

[@unzoshokan]

Thank you for your great advices, should 20 minutes uptempo pace training give delayed onset muscular pain, or is it more a sign of overeaching to lactate treshold pace?

[@michaelsesler1158]

Have you heard more about the Tarawera runner who died after the race? I have not seen anything more than the initial story.

[@mrandolph5481]

Can you comment or do a video on increasing speed ladder workouts. Once a week I do a treadmill workout starting out slow and every minute increasing the speed by 0.1mph until I quit. This gets a warm up in (by starting slow, usually I find I'm bad at warming up always wanting to get to speed) and by the end I get to approximately 95% heart rate. This is about a 40 minute workout for me.

[@Zeuskazoo]

Welcome back, sir

[@milospopovic4891]

Hi Sage, thanks for this. I'm a 44y old mid-packer training for 100 miles in April. Would you say it is more beneficial to do Critical Velocity (CV) or slowet Lactate Treshold (LT) workouts in order to gain adaptations necessary for a mountainous ultra? Thanks!

[@Nardypants]

I really want to see someone do a VO2 max test with a chest strap-on.

[@rileythegamer5940]

Are you going to do a Tarawera Race review? I did the 102km and had a great day fantastic course.

[@ScottMoyse]

He mentions that he will be in the last few minutes of this video.

[@John-fe1cd]

I can't even run 10% of that without walking... insane. haha

[@JefferyUtter]

Anyone know where I can find that chart? It looks really helpful.

[@vincentkouch3252]

Hi, Could u make a videos how to slow running?

[@Maya-uy2xx]

What do u think of power? Use of Stryd?

[@alwaysuseless]

Beautiful trail, and there's a lot of information here, but a concise text would be easier to follow and obviously easier to review, and easier to skip to the part you're especially interested in at the moment.

[@DarkaFire]

Great video Sage, thank you. Not sure you'll see this but would you recommend visiting a lab to get a more accurate analysis of my heart rate zones, so that I can best make use of those zones? I mostly run by feel, but sometimes think I'm not training in the best way for my goals.

[@Vo2maxProductions]

it depends. If you are a road/track runner who mainly does flat distances then pace can be your go-to. If you race an all-out 10km and/or half marathon in good conditions and note those paces you have a pretty good indicator of fitness right there (look up Jack Daniels calculator then for workout paces). For hill running and trail-ultra stuff it could be a bit helpful to monitor HR for pacing and not going too hard. Generally if you get a lab test done it would be be test the heart and to go full-on Vo2max. I hear it's pretty expensive and I know it is quite painful!

[@DarkaFire]

@@Vo2maxProductions Thanks Sage, good advice - appreciate it.

[@JasonAvronSamuels]

What gear (sound and video) are you using? Brilliant production, great speaking presentation and solid content!

[@JasonAvronSamuels]

Also, what gimbal are you using?

[@Vo2maxProductions]

GoPro Hero 7 Black....no mic, and no gimbal

[@JasonAvronSamuels]

@@Vo2maxProductions Wow, that's amazing footage for just the GoPro! Didn't know :)

[@bikeinmotion]

You should do your HR-table but converted in % of lactate threshold heartrate. That is much easier for many people to test. Via normal tests or also in lab

[@Vo2maxProductions]

if people are going to a lab already why wouldn't they get a Vo2max test (if you are already drawing lactate values at certain paces on a treadmill in a lab that is pretty involved already). I'm just assuming most people aren't going to the lab....it's better to go off real paces and learn to feel the correct intensity based on breathing and fatigue levels I think

[@bikeinmotion]

@@Vo2maxProductions VO2max is harder to get right is what I've meant. Plus there are countless protocolls which give you a pretty good lactate threshold heartrate based on a timed testrun. Thats way easier to get without lab imho.

[@marlinweekley51]

I suppose if your are well trained elite lab testing etc might be important but for most of us I’d say most important to learn to “know thyself” - get a couple friends, forget the watch and go run for and talk. You’ll have more fun and more stories than you can imagine. And 10-12 miles will go by waaaay tooo quick 😆 Great video - thanks 👍🏃‍♂️🏃‍♂️

[@coastdave]

You usually relate to classic road distances (5k, half, marathon), in relation to intensity scale but I'd be in your thoughts in relation to ultra marathon distance/intensity eg 50k in the "uptempo", 50mile in the upper end of easy/conversational (your zone 1-2 boundary) and 100mile well in the easy conversational zone?

[@Vo2maxProductions]

generally people doing ultras are doing trail-mountain races with too much pace change due to the hills and technical nature (unless they are doing a flat road/track ultra). It is almost always all zone 1-2 and way easier than lactate threshold save for some steep uphill pushes. So "fat burning" but stuff you can for sure bonk really hard at. A lot of people running 4 hour plus marathons are also able to talk quite a bit during their races (the aerobic engine and lactate levels aren't the limiting factors) but other things like glycogen depletion, dehydration and muscle fatigue/cramps/failure is in these longer races.

[@russellclimaco]

💪💪💪

[@benjaminfarias6451]

Advice needed: if I'm running 60-70 miles per week (training for a marathon) & I'm performing a Threshold workout (cruise intervals for example) ... what is the max amount of Threshold miles I can run in a workout? From what I've seen most sources do not reccomend mor than 7 or 8 miles ... could I run more?

[@Vo2maxProductions]

Generally not more than 8 at true Lactate Threshold. But at "Uptempo" or around Marathon pace generally you could do more like 8-12 miles or even up to 15.

[@benjaminfarias6451]

@@Vo2maxProductions Thank you for the feedback!

[@IsmaelDiazIAGoupeFinancier]

Gosh thanks for this video ! My main goals are a Olympic distance triathlon Xterra and 2 10K Xtrail race. So I was wondering if I really need to train Z2 almost all the time or Z3 would help me more for my races since they are not as long as a marathon or ultra or even Ironman. Thanks again !

[@zyghom]

So I ran recently Cooper test and I did 2.6km. My Garmin calculated my LTHR at 171 and pace 4:40min/km. I would say then it is super in pair with my max HR that is around 188bpm. Do you think so? Thx

[@Vo2maxProductions]

don't trust your Garmin

[@hansfabiankoeger8657]

2.6km lol You dont need to know your LTHR or anything else to improve.

[@zyghom]

@@hansfabiankoeger8657 🦍

[@hansfabiankoeger8657]

@@zyghom Dont worry harambe. One Day you will run 3,6km if u train hard.

[@zyghom]

@@hansfabiankoeger8657 no. I am close to retirement 🦍

[@SheaSlides]

if I run a 17:00 flat 5k is a 3 mile tempo run @ 6:20 a good idea

[@cadenfuchs4991]

Shea X that’s 50 seconds slower than your 5k pace. I’m no expert but tempo is supposed to be about 30 seconds slower than 5k pace

[@paulmulks]

Your website link is not working

[@James_blande]

im here for the music

[@Zeuskazoo]

That scenery is unreal...

[@bentravels390]

Eliud: No yooman is limiteh (he never said, "human." He never said, "limited"). You can feel better not breaking 2 now😂

[@abagfam6072]

Eludir tan 1.59.40

[@Adam-rh9my]

I don't get it. You said JD's book says you should do 20min tempo run. But the more I research this, they say that is the end result. Like you should do 4x4min or 4x5 next week 4x6 until you get to a full 20min mark without stops..If I am starting to train for a 5K. Am I missing something? I just started with running and on my "Garmin the coach" they gave me this exact run as a threshold run. 5min jog with 20min up to 30min threshold run again ending with jog, in my 2nd week. But that's crazy tempo for me isn't it? If I go according to the pace suggested by Garmin my HB would be around 175-180 easy. And I think that's way too high. A lot of pros here suggest to run threshold runs slower. So I don't know..

[@richbamberger0]

Is anyone else having trouble with the website?

[@mauryan1214]

Intro music??

[@douglasburgess997]

Sage I can run a 4:50 mile but I can not hold 7:00 miles even for tempos that are 3-4 miles

[@Morfeusm]

I am not sage (no pun intended) but try to run 3-4 mile run much easier at first and build up. Start at easy pace and then run progressively faster. Another workout would be run at the pace you are able to do it consistently also with as much even splits as you can do. Also incorporate some 800m repeats and K repeats with faster than the pace you are currently able to do and build up from that too. Also try to increase your long run and possibly milage if it too low. Remember to keep your easy days easy. Hope this helps.

[@Vo2maxProductions]

what's your weekly mileage? how much are you running easy? Easy pace should probably be around 8-9min/mile

[@douglasburgess997]

Vo2maxProductions over the summer I did an average of about 25-30 miles and the most I did was 35 a week but when I go into track I go down to like 15-20 because that’s what my coach has us do

[@douglasburgess997]

Vo2maxProductions over the summer pretty much all my run were easy I did like 3 or 4 workouts that were tempos the whole summer but during track I run easy about 4-5 days a week and sometimes a rest day. I am trying to figure out what my tempo pace is because I am currently training for spring track bc winter track ended. I am going to build up to 25-30 miles in the next 5 weeks. But most people say people that run under 5 in the mile should do there tempos at like 6:20 pace but that is my 5k pace i can barley break 20

[@douglasburgess997]

Morfeus thank you and yea I do my long runs during base phases as progressions i will start at almost 9 min miles and bring it down to like 7:40-7:30

[@chrishamilton1100]

Vo2 max productions test to see your maximum heart rate

[@feezee82]

Incredible scenery, I could barely pay any attention to what you were saying.

[@frankiefrankie5387]

Why no subtitles....

[@greganikin7003]

8x1000 with 1:30 rest - That’s a poorly designed workout. It’s pointless. 8000 meters of intervals are only good for 5k race but bot for marathon or half-marathon. 25-30 x1k at HM pace or 7-10 at 5k pace but not 8x1k at HM or M pace.