TEMPO RUN WORKOUTS AND VARIATIONS! | Sage Canaday Coaching and Running Advice 5km to Marathon 

Hey Sage, the Boston Marathon Expo will be Friday, Saturday and Sunday, (13,14,15 of April). Which will you be going to so that we can have the best chance of meeting you? Thanks!

5*6min is a great workout! At threshold so you get 30min at threshold and it's not that taxing.

So I shouldn't do 40 minutes tempo runs if I'm training for a 5k?

For many a 5K parkrun is a good time to do a tempo run because other runners are around to push you. 8/10 effort Up tempo can be a bit slower 6-7/10 effort briefing should feel a bit more intensiv but not difficult

Are you thinking of doing a parkrun? I think there is one starting up near you

Running on the snow and ice will definitely make the workouts harder, but easier since they are slower. 😂😂😂

Hey Sage, I'm currently training for the Rotterdam Marathon. My first marathon :) Since i'ven't been running for years, i still need to figure out what gels / sport drinks ect I take well ;). Whould you do this on long runs or on MP runs? Could you cover this and more tips for first time marathoners in a training talk ?

Timely for me....planning to do....this morning 3x2 +I will try Surge/jog note to self...work harder on main course. Enjoyed the vid!

nice job man... create more training talks :-) and mayby also more about the vegeterian diet and running :-)

10k 32:30(3:15km) y HM 01:11:23 (3:23). What pace do you choose for training my lactate threshold?

Hi Sage, first of all congratulations on your recent performance even tho it wasn't what u wanted it was still really impressive. I just wondered is there any scientific basis as to y a 20 minute tempo run as I hear it recommended quite a lot?

I agree. Have always said about training SMART 👍🏼

Great video! Running my first full marathon this spring.

Great tips, thank you!!!

Great info than you so much for this awesome info!!

Another great piece of advice. Thank you..

Thanks for the info Sage.👌

Question: I have your advanced 50-100k for my 1st 100 mile. My race starts at 8PM at night. So I moved my long run from Saturday morning to Friday night. I also do my Friday run in the morning, should I move my Friday run to my rest day and rest Friday till evening.

Yes run smatter as well

Nothing like a good tempo run!

Do you think these workouts would be appropriate to work into 50 and 100 mile training?

Thanks coach Sage!

2018 challenge for you stop saying ahhh!!!!!! You have a cadence of at least 10 ahhh a minute!!!!

At least you have a great song.

And I always thought your uptempo is an uphill tempo.

uptempo=sweetspot