Sage's Mountain Power Repeats

Workout - Sage's Mountain Power Repeats

• 12min @ 6'15''/km
• 5 lots of:
  • 3min @ 5'15''/km
  • 2min rest
• 10min @ 6'15''/km

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Intro

Vo2maxProductions’ WEEKLY TRAINING WRAP #2: Sage Canaday Mountain-Trail Running VLOG June 4-10, 2018 breaks down mountain training methods you can use today. The video has more context and nuance.

Key points

• Sage logs about 100 miles a week (around 160 km) with emphasis on mountain-leg endurance, climbing, and altitude exposure.
• Training mixes easy recovery runs, sustained medium-to-long efforts with consistent climbs, and demanding treadmill hill work to build aerobic capacity and threshold power.
• Practical: hydrate in heat, target heart rate near 160 bpm for steady climbs, and use short treadmill intervals at 15% grade for hill strength.

Workout example

Mountain-specific medium long run (17 mi / 28 km)

1. Warm-up: 2 mi easy on flat ground.
2. Main set: 8 mi steady-state with heart rate above 160 bpm across moderate trails, around 2,000 ft of climbing. Hold a consistent rhythm by effort, not pace.
3. Climbing intervals: mid-workout, run 2-3 min hard climbs (like Rattlesnake Gulch), recover with a quick descent.
4. Cool-down: 2 mi easy on flat terrain.

Treadmill hill session (15 min at 15% grade)

• 3 mi easy running.
• Sustain 15 minutes at 15% incline (about 1.9-2 mi), at the effort you’d feel at altitude.
• Useful prep for Mount Washington or Pikes Peak.

Closing note

Try these hill-focused workouts this week. Scale distances and speeds in the Pacing app to your fitness.

References

• WEEKLY TRAINING WRAP #2 : Sage Canaday Mountain-Trail Running VLOG June 4-10, 2018 - YouTube (YouTube Video)