THE SAGE RUNNING PODCAST EP. 23: PERIODIZATION IN RUNNING TRAINING | Sage Canaday

what is "periodization" in running and what it means for your
training schedule, workouts and progression!
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[@greydarrah6247]

In case you're wondering, the audio upgrade was worth it. The sound is top notch.

[@Vo2maxProductions]

thanks for your support and positive feedback!

[@JoshuaSampia]

I normally don't comment on videos but I gotta say the audio upgrade is top notch.

[@JoeySwanson34]

Can you talk about your 100 mile attempt on the track and mental toughness? My friends and I on our high school cross country team are mesmerized by the idea of running 100 miles on the track.

[@FullRewardMinistries]

I second this, to me it sounds like ITBS waiting to happen 😂

[@DH-lx8iu]

Sound quality is spot on, nice to see you back at podcasting 👍

[@jamesd5241]

ASMR canaday love it

[@hans414]

lol

[@kofuzi]

looking forward to the multimic setup!

[@NakedWarriorPoland]

thank you Sage for tips! and the sound is very good!

[@robertmills3590]

You are a great motivator Sage! Even a very old guy like myself can improve. Keep up the good work.

[@monikad5561]

Sage, this was awesome! Very helpful - I'll listen to this one a couple of times. Lots of good stuff in it! The sound is so much better - great new equipment! So happy for you! Can't wait for Sandi to join you! Thank you for making us better/smarter runners❣️

[@shawnjenkins5477]

Thank you very much for this Sage! Really appreciate this. I learned a lot and I'm looking forward to more.

[@JonsConsciousLife]

Great information here. I personally work on a 7 day cycle as it matches my work schedule, and I tend to do workouts on Tuesdays and Thursdays with long runs on Sunday.

[@quinnrafferty4635]

Audio sounds fantastic! Can't wait for more of these.

[@Ramelro]

Sounds good. Looking forward to more podcasts.

[@gaberoyalll]

Love this channel thanks man!

[@bboy6surme]

thx sage for the energy

[@agsmith001]

thanks Sage! i def need to think about periodization more. i often wonder why i am sluggish and then remember 'oh ya i did speed work five days ago' i guess this is the biggest drawback to just going by feel. audio quality much better!

[@StagguhLee]

Big thumbs up for the sound quality. I sometimes struggle with the videos when you're talking while running because it's more difficult to listen to.

[@roustabout4fun]

Nice format.

[@noahleidinger8489]

Please more of these training talks.

[@drewgb]

Please consider adding your podcast to Google Play. Thanks!

[@seank784]

Sage you have a great radio voice! lol

[@BrianSez]

Thanks for the great podcast. Would you recommend how someone should approach time taken off during training (a couple of days/a week)? Should they continue forward with the plan or should they repeat the week that was missed?

[@hyperborean.]

Wonderful audio

[@timothygears]

The audio was absolutely spot-on Sage! Would it be possible to cover becoming a faster runner over Trail Marathons? I am currently averaging a 3:55 over 26.2 (Point to point) with 1200 meters of ascent. I am physically strong in regards to my core and can hold a very steady spilt over my 5k intervals. How do i take my running progressively to the next level? BTW, i am 42 and have up to 10 hours of training available per/week. Keep up the great work. Tim

[@bboy6surme]

any surface,any distance wow i like that

[@bboy6surme]

thx Sage

[@stesca1]

HI Sage!! I have a question whats your opinion about training by time vs training by distance? What is the best way to do workouts, long runs.. And how do you think you should do training in a program time or distance?

[@eddie14812]

Still can’t find this episode on the apple podcast app.

[@lincolnabraham6733]

Hey man...got i serious question. If i am just started 4 months mountains championship here in our local hills...which includes racing every saturday or sunday, what type of run do you recomend during week? Races are kind of like vertical kilometers...all are finishing in the alt. of 1323 on top of the mountain, so once it is 6,7 km and + 890 vertical climb or another one has 5,1 km and 910 vert.climb. i guess you canot just answer all comments here but if you could write some words...i would be extremely happy. You inspired me at the beginnig of that year when i discovered you account here...so my training gets a little bigger meaning and it is still wild ride looking at my personal best and also some nic wins of the races here in my country. Thanks a lot and keep doing this job here...ur master really!!!

[@johnmoore6608]

I would be interested to hear your thoughts on dedicated VO2 Max and tempo blocks versus mixing them up though a 12-18 week training cycle.

[@Vo2maxProductions]

that could be a whole another podcast! In short: There is some element of VO2MAX, Tempo and Long Run in most weeks out of the year. A lot of weeks you'd have both a sort of Vo2max type of workout and a Tempo....however the emphasis can for sure shift. Generally in aerobic base building LT/TEMPO workouts come first in a cycle (along with Longer long runs) before real Vo2max begins. True Vo2max workouts (hard interval training) might be very limited and include 5km all-out racing...there might be "light fartleks" in there and other short intervals though. After 6-8 weeks of hard Vo2max training and racing you're going to be pretty close to peaking...unless you can reestablish aerobic base or you have a massive base to work with beforehand.

[@johnmoore6608]

Thanks for the response. I find the contrast interesting between other approaches like Jason Koop's (Training Essentials for Ultrarunning) which seemed very focused toward definitive blocks like VO2 Max and tempo. Obviously there is a certain degree of individual response to training stimulus throughout but the difference in viewpoint is of some interest to me as I develop my training toward next year.

[@dannyballz1987]

Hey so I've been running seriously for about 3 months after about a 6 year break but I noticed im considerably slower than I was back then. So for example when I started running seriously about 7 years ago my training pace was around 9 9.30 minute miles. I actually did a marathon in 4:12:00. Now my training pace is 12.30-13 minutes miles. How long will it take to get my old conditioning back. I'm 5'9 220lbs now back then i was 160 but still i feel i should be in better shape idk.

[@RyanAmplification]

I am curious about your thoughts on the Maffetone Method. There were a few triathletes who used it and we're extremely successful, but it seems there are few people doing it now.

[@bikeinmotion]

I think MAF is utter BS for serious training. It may be applicable for people absolutely unfit and with problems but basing your max HR on age is just one of the key characteristics that makes it scientifically nonsense

[@RyanAmplification]

@@bikeinmotion but there are ways to increase or decrease the training heart rate based off of your specific needs. Why would there be elite triathletes winning the iron Man using this method? It can't be utter BS. It makes sense if you read his material. I agree it is good for people who are out of shape but if a person sticks with that style of training over time it could be effective.

[@SteveSieren]

Question, is better to run slowly uphill even if you are at the point to where you can walk faster than you can run? I know it's sort of balance in-between the two, please elaborate.

[@SteveSieren]

During training runs.

[@timmyjones9899]

Great podcast. just a quick one. planning on running my second marathon in April. Completed the first one 2 years ago (2.50). Hoping to do a 6 min/mile one this time. The plan i followed last time was 18 weeks which included a 6 week base phase. I have been consistently doing 70 mile weeks (goal weekly distance) for the last few months. Do i need to do the 18 weeks or will i get away with 12? Reason im asking is with 12 i can get a good xc season but 18 cuts that short

[@MrSuperfuckingcat]

I reckon a good cross country season would be as good as if not better than a 6 week base period. Should work to strengthen your legs and cardiovascular system in a similar manner. Hopefully Sage responds

[@Vo2maxProductions]

since your mileage has been at 70 you could probably extend the xc season and then do 12 weeks of specific marathon work and be fine. Like I said in the podcast though it depends on the exact timing of certain workouts/races/and your mileage totals and Long Runs. The marathon is about "extension" of that 5km cross country "speed." To drop from 2:50 to 2:36 (6:00 per mile) will take some specific stamina (LT/tempo) workouts and Long Runs.

[@elisullivan7392]

Sage - Does 27 weeks (just over 6 months) seem too long for a running block (from the start of base building in a few days all the way until the end of track season) without a break? I'm worried about burning out as I sort of did at the end of this XC season. For my 16 weeks of winter base building I'm planning on working in some tempo runs and "easy speed" 100m/200m and long runs as my quality within a 40-50mpw plan. Do you feel like this sort of stuff will allow me to continue to progress as I begin to do track sessions and VO2max stuff in the 11-week season or is it too long to avoid burnout? Thanks.

[@PlayboiSharti]

Eli Sullivan take a one week break after xc is done and you’ll be good. I’m taking a week off after xc to bike easy and keep the muscles tight, but no running. Then I’m doing something similar to you. Base building from November to March then track. Especially if you’re only running 50mpw you won’t burn out unless you’re running very fast base miles which you shouldn’t do

[@Vo2maxProductions]

its a tad long...depends on how many races you have. There are many 24 week programs though. I've done this whole cycle in my school days all the time (only 1 week break between xc and track seasons etc). In college we even raced indoor track a lot...which sometimes messed up the outdoor season though. In general you don't want much intensity at all during "winter base" or "summer base". Mainly consistent, easy paced mileage. No Vo2max workouts, no hard "speed intervals" where you get a lot of lactate. Some light Tempo runs, long runs and strides (not even 150m though). Maybe some short hill sprints (not all out) and some light fartleks. You can't burn out until you catch fire and (cross the Threshold)!

[@elisullivan7392]

@@Vo2maxProductions and Clan KLEV - Appreciate the quick replies. I am currently in the middle of a 2-week after XC break where I've been doing plenty of biking and indoor rowing (on the erg). Seems like we're on the same page what to do over the winter except for the "easy speed" I was referring to - it's something that I read a lot about in the Daniels book. I figured I should include some 200s like he suggests to help get my legs ready for the shorter, faster races of track season and just to mix things up, but if you think those would put me at risk of overdoing it, I'll definitely just stick to long runs, light tempos, and a few strides with hills mixed in on top of easy mileage. As for races, I won't be racing until the 2nd or 3rd week of track season but then won't stop having weekly races until the end of the season except for spring break in mid-April.

[@abominablesnowman3494]

Are your podcasts going to be on Android as well? Or just iTunes? Your older podcasts are on castbox, but nothing for a long time

[@bsutton530]

It is on Pocket Casts, an Android app.

[@abominablesnowman3494]

Weird. Still hasn't come up on castbox, the one I use, which is usually pretty good.

[@charlesreiner]

that audio though :')

[@e-towncoz9897]

I hope you know most of your viewers are not racing 100 miles, most are just trying to break 20 in a 5k

[@PlayboiSharti]

Omsoc _ how do u know that

[@Vo2maxProductions]

We get the full spectrum of runners here. I'd actually say (guess) most viewers want to crack 3:00 in the marathon though! You're right though, I recognize a lot of you want to improve at 5km and xc and track. There are still a lot of trail-ultra runners here as well. This whole podcast on "periodization" is about all distance running training though....so this is applicable to all events.

[@e-towncoz9897]

Vo2maxProductions ...agreed.

[@marlinweekley51]

I seriously doubt the infrequent 5k participants are spending a lot of time watching know world best ultra runner(s) for advice. The just ask their buddy who has run a 10k :-) it know it was one . I have a 100 in 10 days - one a year

[@ChessJourneyman]

Casuals don't learn...they just aimlessly try and blame, so I sincerely doubt any bottom tier runner is tuning in...