WEEKLY TRAINING WRAP #2 : Sage Canaday Mountain-Trail Running VLOG June 4-10, 2018 - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of “WEEKLY TRAINING WRAP #2 : Sage Canaday Mountain‑Trail Running VLOG June 4‑10, 2018” 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

Sage runs ~100 miles (≈160 km) per week to build mountain‑leg endurance, with a focus on climbing and altitude work.
Mix of easy runs, medium‑long runs with sustained climbs, and high‑intensity hill/treadmill sessions to develop both aerobic base and lactate‑threshold strength.
Practical tips: stay hydrated on hot days, use a heart‑rate target (≈160 bpm) for steady‑state climbs, and incorporate short, steep treadmill intervals (15 % grade) for hill‑specific strength.

Workout Example

Mountain‑Specific Medium Long Run (17 mi / 28 km)

Warm‑up: 2 mi easy on flat ground.
Main set: 8 mi in the middle at steady‑state heart rate >160 bpm on moderate trails (≈2,000 ft total climb). Keep a steady pace, focusing on consistent effort.
Climbing Intervals: Mid‑run pick up the pace for 2‑3 min hard climbs (e.g., Rattlesnake Gulch) with a quick descent.
Cool‑down: 2 mi easy on flat terrain.

Treadmill Hill Session (15 min at 15 % grade)

Warm‑up 3 mi easy run.
15‑minute effort at 15 % incline (aim for a time around 1.9–2 mi at altitude‑adjusted effort).
Use this to simulate steep climbs for races like Mount Washington or Pikes Peak.

Closing Note

Give these mountain‑leg workouts a try this week—adjust the distances and paces to fit your current fitness in the Pacing app. Keep building that uphill strength, and enjoy the hills! 🚀