Sage's Uphill Strength & Endurance
Workout - Sage's Uphill Strength & Endurance
- 5min @ 7'00''/km
- 1.5km @ 5'45''/km
- 7.0km @ 5'37''/km
- 5min @ 7'00''/km
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Intro
Vo2maxProductions’ VLOG #2: WESTERN STATES 100 TRAINING breaks down what race prep looks like at the elite level. Watch the full video for everything. Here’s the essential overview to get you started.
Key points
- Weekly mileage: Sage targets about 120 miles (190 km) a week, split into two daily sessions averaging 12-17 miles (19-27 km) per run.
- Structured variety: hill repeats and uphill tempo sessions pair with easy, low-heart-rate long runs to build legs while protecting recovery.
- Race calendar: he’s prepping for Trans-Volcania (3.5 weeks out) and Western States 100.
- What works in practice:
- Pick a short, steep hill to practice climbing when races demand it.
- Run easy runs truly easy. Conversational pace, low HR, recovery-focused.
- Daily glute and hip work keeps injuries at bay.
- Fuel with real food (burritos, olive bread, squash soup) and portable options (nuts, dates, bananas).
- Solar chargers extend battery life on long trail days.
Workout example
10-mile Boulder Canyon loop (approximate)
- Start with a 1-mile climb to wake up the climbing muscles.
- The rest is mostly flat with gentle rolling terrain.
- Hold an easy, controlled pace. Steady effort, not speed.
- Finish with stretching and a brief glute/hip activation sequence.
9.7-mile gravel/road loop (same day, afternoon)
- Flat gravel and road.
- Relaxed pace as active recovery.
- Combined daily total: about 19.5 miles (31 km) across mixed terrain.
Closing note
Adapt these distances and paces to your level in the Pacing app. Ultrarunning fitness comes from structured training, variety, and proper nutrition over time.