TRAINING VLOG UPDATE: MY FIRST ULTRA OF 2019 | SAGE TRAIL RUNNING - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of TRAINING VLOG UPDATE: MY FIRST ULTRA OF 2019 from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Winter periodization focuses on flat‑speed road work, treadmill sessions, and form drills to stay efficient while staying injury‑free.
The runner is logging a high base volume (≈115 mi / 185 km per week) with double‑runs: ~10 mi (16 km) in the morning and 5–6 mi (8–10 km) in the evening, plus tempo and hill‑sprint sessions.
Upcoming long run is a 24‑mi (≈38 km) paved‑surface effort to build speed, fat‑burn, and range fitness before a 55 km ultra in Utah.
Practical tips include adding short hill sprints after easy miles, focusing on glute activation for climbing efficiency, and mixing high‑intensity low‑repeat intervals for cardiovascular strength.

Workout Example:

Morning double‑run – 10 mi (16 km) easy pace on flat terrain.
Evening run – 5–6 mi (8–10 km) at a steady, slightly faster pace.
Tempo/Form session – 3 mi (5 km) at a comfortably hard effort, concentrating on glute engagement and stride efficiency.
Hill Sprints – 6 × 30‑second uphill bursts with jog‑back recovery, after the easy miles.
Long Run (once a week) – 24 mi (38 km) on paved paths, alternating fast surges (1 mi at 10K pace) with recovery jogs.

Closing Note: Try this mix of double‑runs, tempo work, and hill sprints to boost your base and speed—then tailor the paces to suit your own fitness using the Pacing app. Keep it fun, stay healthy, and enjoy the miles ahead!