Adding VERTICAL (Climbing) into Your Running Workout Schedule! Training Talk Tuesday: Coach Sage

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[@goawayoutofthat]

What's the best way to build tune-up races into a training schedule? I'm using your half marathon plan for a race in October but would like do to a 10k along the way.

[@_cineris]

I've been asking basically the same thing for 3 weeks! Haha. Glad to see yours getting thumbs!

[@jupitherdanach7643]

Thank you so much for answering my question :) This is going to be extremely helpful until I am strong enough to start on one of your hilly training plans!

[@RunThePlanet]

Great tips Sage, there's always something we can take from these Tuesday Training Talks !

[@justinmgerber]

Sage, can you explain “power hiking” and the associated performance parameter targets? (i.e. HR zone, relative pace, etc). Thanks.

[@Spooked_Buck]

Feel like I'm late to the party w this, but you're looking good man. Glad to see you back on your feet.

[@ngdawgs1]

Speed trading in disguise!! Will never forget that advise from your earlier vids 💪🏽. Thanks Sage for the vids and glad you’re doing better.

[@JohnSmith-rx2uv]

Coach Sage, just wanna say = you're the best!

[@andreasmashias6078]

Great subject. Thank you Jypither for the question and Sage for picking it up. Keep up the good work Sage. Regards from Cyprus

[@gokiwi2642]

Choice video Sage, good to see you’re back, thanks for the vertical training tips 😀🍀🌲🌴🌳✅👊🏼

[@SCRPYTHELORD]

Vertical climbing here in the Netherlands LOL

[@rasmuslassen6273]

Here in Denmark as well, lol... especially when you live close to Copenhagen. Then there is really not much climbing or altitude training to do.

[@today-nl]

I have been living in The Netherlands for 13 years and then in Stuttgart region of Germany for 5 years. I understand what you mean :)

[@jupitherdanach7643]

He did mention stairs as well ;)

[@DoItNutrition]

I don’t have a question. Just glad to see you’re on the upswing, Sage!

[@thomasgold4449]

Thanks Sage. Very relevant to my current training!

[@michelleharnett1351]

Very pertinent - going to start doing this soon.

[@RHEwithalex]

Great tips Sage!

[@TheSwaggaking11]

just the video topic i needed

[@Runnerrwe]

Good video. Hope you are feeling better these days

[@Trailrunner1978]

Great video! Many questions answered. I am for shure gonna do some more shorter high intensity hill/trail work and get better at climbing..

[@madelinelaurent8321]

This is the perfect video for me right now. I had minor oral surgery last Friday and was told not to run for a week. I've been spending an hour a day power hiking on a 15% treadmill and as a flatlander, it legit feels harder than my daily 8 mile trail loop.

[@janpoelstra5823]

Love the lung plushy!

[@billythekidnax]

There's a trail runner - Dmitry Mityaev, he noted that he spends more than 50% of his weekly time on a bike - yes, cycling. It prevents injuries and allows you to spend a more time training. Anyone else used bike to train for mountain/sky running?

[@LR6092]

I just got my first road bike and I can allready tell that on my days where I bike more, the next days run is much more fluid and the turnover is faster. Many triathletes say that they're running got faster when they added biking.

[@billythekidnax]

@@LR6092 I think cycling especially helps when it comes to running uphill. And for those who get running related injuries quite often)

[@jwjw2731]

I had a huge half marathon PR that had less weekly mileage than my past marathon training. During this training block I was mountain biking once week and sometimes I did a long MTB ride over a long run. For me I feel the quick burst of strength on short punchy climb sections carry over to running.

[@billythekidnax]

@@jwjw2731 Oh, cool, mountain biking! You must have a lot of hills around. It's fun, too.

[@YeNZeC]

I could sand down my wall with that shirt.. LOL. Quick question for your workout plans avaliable to buy, does it come with strength and conditioning excersies and stretching routine ? Keep it up Sage and Sandi.

[@chinyong8166]

what about a dedicated elevation training block of 3 weeks with some sprinkles of flat runs. I do it via treadmill every year as I have no hills... and no longer intimidated by climbs.

[@hbeckchess7021]

What are your thoughts on the "Verheul method" also called the "easy interval method" for training for 5k/10k distances? For what kinds of runners can this way of training be better than traditional training methods?

[@Chrislubey__1]

Can cycling on zwift stimulant some of your training and running miles by adding vertical or a few more miles to do cycling if you can’t handle high mile week. Can you even do speed work on the bike if you can’t handle speed because injuries.

[@_cineris]

TTT Question: How do you work in mid-cycle races? I'm training for an ultra in November, but I want to do at least 1 maybe 2 shorter races in the meantime. How can I work in tapering/recovery for the shorter races, without hurting my long-term training cycle, and is there a benefit or detriment to doing so? Thanks!

[@zacharygarner9425]

Sage, how can athletes possibly sustain a hr of 150 or more for up to 17 hours in a 100 mile race like the wser? Does the heart become less efficient as it tires over a multi hour effort?

[@alyssatonking9985]

Question: how long to wait between target races? For example, if you miss a PR time goal and want to try again, how long should you wait before toeing the next starting line? How do you preserve all the progress and fitness gains while recovering and also adequately prepare for another race without overtraining?

[@jackcooper3193]

Interesting that you mention you were getting roughly the same elevation in a whole week as you needed in the race (Sonoma). I wonder if this might be a decent rule of thumb for beginners?

[@timothymateer8865]

Are there any scientifically backed strategies to train for high altitude races (going above 10,000 ft) while living at sea level?

[@TheChrisp1231]

Should you practice power hiking if your race had a decent amount of steep grades ? would you do it weighted?

[@bobbycatania983]

Can you explain running cadence for different types of runs? I hear 180 spm is the "ideal" cadence but I struggle to maintain that cadence at easy day pace. Is it okay run at a slower cadence on easy runs or should I strive to always run at the same cadence?

[@brokengames9020]

2:38 Time and energy spent are important to improve.

[@josephaugustinerhodenhiser1353]

Hey Sage, when in a 18 week training block for a marathon should I start to incorporate speed work/how often?

[@josephaugustinerhodenhiser1353]

I'm like 5 weeks into the training block.

[@zacharygarner9425]

And Jim hits 42k ft of vert. For a race with 10k ft of vertical gain you would think that more than 10k ft /week would be a minimum. The hill repeats idea is interesting

[@shakenespresso]

I like running up hills in the course of a run but doing hill sprints is a no for me dawg

[@jonathanjames7181]

TTTQ: how long would you have to go without caffeine before a race to get the full benefit of caffeine during the race?

[@feezee82]

I believe it’s two weeks without coffee before a race to benefit from caffeine on race day.