Variety is the Spice for Running Fitness! of Running: Training Talk EP. 58 Coach Sage Canaday

[@jamesprivate9832]

Two twins, A and B, with identical genetics and running histories both run an average of 30 miles per week. Each of them run all of their miles at the "conversational" pace. Mid-way through a training block, twin A increases her mileage to 40 miles per week while twin B maintains hers at 30 miles per week but introduces a 20-minute tempo run each Tuesday and 800m repeats each Thursday. Questions: 1. Which twin is at greater risk of injury? 2. What can that twin do (strength training, ice baths, peruvian pan pipe meditation.....) to mitigate that risk of injury?

[@AaronVigar]

Great timing! I just completed a 24km workout with a fartlek workout built into the second half from your 50 mile - 100KM plan. It was great to find that extra speed that was hidden away and then finish the run on pretty tired legs but feeling strong.

[@Vo2maxProductions]

Nice work! Thanks for your support!

[@guywarner8391]

Shameless fan boy plug here - I have used your base building training plan twice now, and it's great because it provides precisely what your talking about in-terms of some varied workouts over a 8 week period. Just finishing it this week, and last weekend I PR'd in the 5km, getting below 19mins for the first time in ages. Now onto some VO2/speed work outs in my next phase of training. Thanks again!

[@Mr.WMJ98]

Tom Cruise I have learned many things from you...thanks for all your videos. 🤜🤛☺

[@Vo2maxProductions]

Ha ha I love it! Thanks!

[@simonhall7945]

Another very good explanation Sage keep them coming👍

[@liamroche1473]

There is a very important question here. Is a repeated workout less effective at generating fitness or is it just that repetition causes psychological difficulty (which could be circumvented)? It's also worth noting that changing paces in a workout changes the stimulus, which helps address the first. It is likely that running a mile flat out is good for your fitness regardless of your PB!

[@letriciabrowder2942]

Hi sage!

[@Sidali1104]

Thank you 🌹🌹🌹

[@KaragiannisNick]

🙏🙏🙏 thanks for the tip!!

[@wout123]

Shouldn't VO2-max intervals be done at an work:recovery ratio of 1:1? Will probably also be advisable to change that up.. But my point bring that the general principle seems to be that recovery should be longer in VO2m workouts than in slower interval workouts

[@Vo2maxProductions]

Not exactly. Usually you want the rest on Vo2max to be less than 1:1 ratio as it is an incomplete rest. So if I’m doing 3-min repeat 1kms I’m only taking a 2-min rest. For some it could be up to 3-min though…

[@wout123]

@@Vo2maxProductions tnx Sage!

[@wout123]

Love it if you make a training talk on the work rest-ratio of various forms of speed training. Questions like how to do it in marathon pace treshold, VO2max, max speed? Is it always a ratio or can rest be too long if you are particularly slow/if the intervals are long?

[@bbnsaints]

Do you have any tips for 3k training as opposed to 5k?

[@fredrikjosefsson7679]

You should check out Nils van der poel training philosophy (world record holder). Same workout every time!