Thanks for your take on this and the notes on elevation, time on feet etc. Logistics also seems to be one of the challenges of long run training: fitting the training in around work and family and the other nuisances - I mean valued parts of life!
I like doing a ladder workout in my long runs by adding a zone 4 workout for 2-3 miles in the middle of a 10-16 mile long run. Example: 2 miles zone 1,2,3,4 then 2 miles 3,2,1. It's a chance to play with the paces and fine tune things in workouts. Thanks for the tip!
I found that doing double Ingebrigtsen threshold sessions once a week which ended up being just over 20 miles for day and having long run of about 16 miles let me run negative split and win 50k I ran.
What are your thoughts on back-to-back for a longer ultra for a working person who only has weekends where long runs are possible. Can't get much more than 80mins in on a working day...
feel that. i work and also just started grad school at nights. almost 60+% of my weekly mileage is Friday-Sunday... Last weekend was 13 miles, 9 miles, then 23... I try to get at least one 10+ miler in the mid week but it's getting harder with my work schedule...
I’m a beginner runner, how should I approach my training to gain distance and speed? I’m 22 and in good shape but have never done any sort of cardio work until about 6 months ago. For reference, I currently run 2-3 miles MWF at about a 12 minute per mile pace & 150 HR
Well I hope I’m not too screwed. I’m doing the zugspitze Ultratrail in July and it’s 106 km and and 5300m of climb. Despite living in a hilly area It’s hard (if not impossible) to simulate that elevation climb during runs. But then again I’m not trying to win or anything, just finishing would be enough for me.
I struggle to get my base aerobic fitness with running because i'm training for triathlons. Bike and swimming are improving but i struggle with running endurance. Any tips to be efficient with minimal sessions ?
Your aerobic fitness from a cardiovascular standpoint should be really good with a lot of bike and swim training in addition to running. But running may be more of a strength/muscular endurance issue (with form or specific muscles) that make it feel more tiring relative to those other activities. It really depends on your full training mix and experience level. Generally Tempo and Uptempo run sessions working up to 20-40 minutes can be very effective (think Zone 3 into Zone 4) or like 80% overall effort. Run with good form, try to stay relaxed and go the distance. But also stay healthy and don't push too fast too soon!
Hey Sage, I just wanted to know, do you strictly listen to your Coros watch when it comes to recovery? I did a half marathon in the weekend, went ok, but for the last two weeks leading up to the race, my Coros Apex watch was saying, low performance & rest for 70 hours before hard training, not sure why it was saying that, I think going back 3 weeks I might of over did it a bit going to hard out on the tempo runs & weekly long run, so for the last two weeks I ignored the watch I ran on feel, because if I listened to my watch I wouldn’t be aloud to run for days & days haha but I did feel more fatigued on the half marathon than I would have liked, it’s a bit tricky sometimes knowing if ya are fatigued & need to rest up or just tired & can push on. 😀
I used to have the same question but I feel that running watches are just guide, as they don't take account other factors like your stress level. It's like following a training plan, it's nice to be able to follow it perfectly but sometimes your body tells you to slow down. So I think it's best to listen to your body and how you feel overall.😊
@@janfolkerts7342 yeah true sometimes it’s tricky, I think also because I was injured a month or so back I lost some fitness. I’m 58 years old came 1st in my age group & 20th overall out of 180 on a really hard course & super windy up the final hill, in the last few years I’ve done far better doing hard 15k tempo runs & one 30k long run weekly all on hilly trails, it’s when I tried to get all fancy & add in intervals as well seem to get all blown out with fatigue, yep listen to the body & the watch, cheers
@@david_cabiong yep thanks for that, that’s pretty much what I did in that last few weeks of training & on race day, I new I was feeling some fatigue, but not as bad as the watch was saying, the race went very well considering things like I’d never ran the coarse before & hilly, much easier to pace yourself on the flat but really have to go on feel over hilly terrain
This is some great information as I gear up to do my first Pikes Peak marathon this fall! Appreciate you Sage! Best of luck in your training.
Video quality is awesome! Great to see the upgrade.
Thanks for your take on this and the notes on elevation, time on feet etc. Logistics also seems to be one of the challenges of long run training: fitting the training in around work and family and the other nuisances - I mean valued parts of life!
Game changer for me was when I started adding a trail hike immediately after a long trail run to get time on feet.
I like doing a ladder workout in my long runs by adding a zone 4 workout for 2-3 miles in the middle of a 10-16 mile long run.
Example: 2 miles zone 1,2,3,4 then 2 miles 3,2,1. It's a chance to play with the paces and fine tune things in workouts. Thanks for the tip!
Aww yiss, another awesome TTT! 🙌🙌🙌
Great talk as always!
Love the training talks. Very helpful.
Great advice, which UTMB event are you racing? I’m lucky enough to have gotten a CCC spot, good luck!
Congrats! I'm in the 106 mile UTMB race.
I found that doing double Ingebrigtsen threshold sessions once a week which ended up being just over 20 miles for day and having long run of about 16 miles let me run negative split and win 50k I ran.
What are your thoughts on back-to-back for a longer ultra for a working person who only has weekends where long runs are possible. Can't get much more than 80mins in on a working day...
feel that. i work and also just started grad school at nights. almost 60+% of my weekly mileage is Friday-Sunday... Last weekend was 13 miles, 9 miles, then 23... I try to get at least one 10+ miler in the mid week but it's getting harder with my work schedule...
Hi Sage, awesome video. What would be your tip for training for multiple races, say, a month apart or less?
Grande!
I’m a beginner runner, how should I approach my training to gain distance and speed? I’m 22 and in good shape but have never done any sort of cardio work until about 6 months ago. For reference, I currently run 2-3 miles MWF at about a 12 minute per mile pace & 150 HR
Well I hope I’m not too screwed. I’m doing the zugspitze Ultratrail in July and it’s 106 km and and 5300m of climb. Despite living in a hilly area It’s hard (if not impossible) to simulate that elevation climb during runs. But then again I’m not trying to win or anything, just finishing would be enough for me.
I have your advanced 100k plan are you coming out with a Pacific hundred mile training plan
I struggle to get my base aerobic fitness with running because i'm training for triathlons. Bike and swimming are improving but i struggle with running endurance. Any tips to be efficient with minimal sessions ?
Your aerobic fitness from a cardiovascular standpoint should be really good with a lot of bike and swim training in addition to running. But running may be more of a strength/muscular endurance issue (with form or specific muscles) that make it feel more tiring relative to those other activities. It really depends on your full training mix and experience level. Generally Tempo and Uptempo run sessions working up to 20-40 minutes can be very effective (think Zone 3 into Zone 4) or like 80% overall effort. Run with good form, try to stay relaxed and go the distance. But also stay healthy and don't push too fast too soon!
Hey Sage, I just wanted to know, do you strictly listen to your Coros watch when it comes to recovery? I did a half marathon in the weekend, went ok, but for the last two weeks leading up to the race, my Coros Apex watch was saying, low performance & rest for 70 hours before hard training, not sure why it was saying that, I think going back 3 weeks I might of over did it a bit going to hard out on the tempo runs & weekly long run, so for the last two weeks I ignored the watch I ran on feel, because if I listened to my watch I wouldn’t be aloud to run for days & days haha but I did feel more fatigued on the half marathon than I would have liked, it’s a bit tricky sometimes knowing if ya are fatigued & need to rest up or just tired & can push on. 😀
I used to have the same question but I feel that running watches are just guide, as they don't take account other factors like your stress level.
It's like following a training plan, it's nice to be able to follow it perfectly but sometimes your body tells you to slow down. So I think it's best to listen to your body and how you feel overall.😊
You probably would have done better on your half Marathon if you would have listened to your body. (And after all your watch)
@@janfolkerts7342 yeah true sometimes it’s tricky, I think also because I was injured a month or so back I lost some fitness. I’m 58 years old came 1st in my age group & 20th overall out of 180 on a really hard course & super windy up the final hill, in the last few years I’ve done far better doing hard 15k tempo runs & one 30k long run weekly all on hilly trails, it’s when I tried to get all fancy & add in intervals as well seem to get all blown out with fatigue, yep listen to the body & the watch, cheers
@@david_cabiong yep thanks for that, that’s pretty much what I did in that last few weeks of training & on race day, I new I was feeling some fatigue, but not as bad as the watch was saying, the race went very well considering things like I’d never ran the coarse before & hilly, much easier to pace yourself on the flat but really have to go on feel over hilly terrain
@@gokiwi2642 Great to hear your race went well. Congrats!