5km to Marathon and Ultra "Speed Training" Workouts and Consideration in Running Plan: Sage Canaday 

How do you structure long runs for ultras? Was talking to a friend about this. Eg training for a 50k could be a 32k (20mi) and then a 16k (10mi) the next day instead of a single long run. Also actually caught one on a Tuesday here (New Zealand)!

Hi Sage, great stuff as always and congrats on your recent 100k race! I have a question : I have a 50 mile (75k with 4400m D+) race in 5 days. I am currently in taper mode, but i was wondering is it still ok to do short hill rep session tomorrow, i usually do one each weak (5 x 90' /90 for example) (with 4 days left before the race) or this is an overkill and has no training effect for the race and i should stick to the short easy runs (with some strides)? Thanks!

Great video! What are your thoughts on the treshold method which the Ingebrigtsen familie use for 1500-5000 meters? Meaning doing as much treshold work as possible and not as much race pace training.

Thanks Sage. I broke my pb on the half marathon 2 weeks ago (2h07), thanks to some of your tips. Now I want to carry on building my aerobic base and start with some more focused speed work. The goal is sub 2hrs for the half marathon. Also looking to run my first 50km trail at the end of the year, but that goal is just to finish.

hay quá Phúc ơi, nổi cả da gà luôn nè, thấm vào từng mạch máu

So I’m currently a senior in highschool looking to run at the next level. I’ve been running since 8th grade but I never seriously trained until this year. (I live in southeast arkansas where people don’t care about running and my coaching has been pretty terrible). Until this year I averaged like 25 miles a week . This past year I’ve finally used the information from RU-vid and the internet to my advantage and my training has increased and now my prs are 2:06 800, 4:53 1600, 10:40 2mile, 17:42 5k. Obviously these times arnt good enough to run at even DII colleges but I’ve really found a love for running. I’m thinking about training on my own for my first year of college and then trying to walk on to a DII school. I currently average about 40-45 miles a week with no issues. Was wondering if over the summer and and fall If I slowly bump up my mileage up to 65-70 would it help my improve significantly? Obviously I’d listen to my body and I’d have a down week every 3-4 weeks plus plenty of stretching/sleep/etc. Also obviously it depends on a lot of factors but will running that many more miles on a consistent basis be able to increase my prs significantly? This may not be the smartest plan but I was thinking I’d treat the next year as if I was running in college. Like base mileage and what not in the summer and then find some 10ks and 5ks to race in the fall. Then have a winter base building phase and hopefully find some sort of races to run in the spring. Then after that if I improve enough I’ll try to walk on to DII. Also ik I could run D3 or a small D2 but I want to make the most of my 4 years of eligibility and run at a good school.

Hey Sage I’ve been watching your videos for years and I was gonna see if you could answer a question. So I’m going to be going to Oklahoma State University to run next year and I’ve never really done super high mileage I’ve hit 80 once and 70 a few times the most I’ve ever done consistently is 60 how high in mileage do you think I should go this summer when preparing for XC season?

Hey Sage thanks for all these vid. Quick question do you have any vids/tips on how to taper properly & how much to taper?

Sage: best Fartlek - interval training for a 10km and half marathon for a male; 45 years and 90 km week?

Another great video and tips! Thanks coach Sage.

Hi! If you are doing interval training, while working for a half-marathon. Something like 800 meters with some rest in between. How should you rest? Is it better to stop? Walk? Jog?

Hey coach, how often should I do speed training if my main events are the 3200, 1600, and 800

Sage is the bomb. Great video dude!

Good luck on your race!!

How much mileage should I run a weak to run a faster mile..?

i don't care about marathons, i like the 10k and the 5k. my problem is that these are relatively short distances and i don't like nothing more than the long run and the easy kilometers... i know well that i got to train @ various speeds. of course most of it should be easy, but speed sessions doesn't feel fun so i avoid them. when 4 months passed, when 6, 8 and i saw no further improvements i knew it's my lack of speedwork, but it seems i got to suffer and feel it to really get it that i needs to be done LOL