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 presents “WEEKLY TRAINING WRAP #2 : Sage Canaday Mountain‑Trail Running VLOG June 4‑10, 2018,” a solid breakdown of mountain training methods you can apply yourself today. The video offers additional context and nuance—watch it for the full picture.

Key Points

• Sage logs roughly 100 miles per week (≈160 km) with emphasis on mountain-leg endurance, climbing, and altitude exposure.
• His training mixes easy recovery runs, sustained medium-to-long efforts with consistent climbs, and demanding hill work on the treadmill to build aerobic capacity and lactate-threshold power.
• On the practical side: maintain hydration when conditions are hot, target a heart rate near 160 bpm for steady climbs, and use short treadmill intervals at 15% grade to develop hill-specific strength.

Workout Example

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

1. Warm‑up: Start with 2 mi easy on flat ground.
2. Main set: Run 8 mi at a steady state with heart rate >160 bpm across moderate trails, climbing ≈2,000 ft total. Hold a consistent rhythm focused on effort, not pace.
3. Climbing Intervals: Mid-workout, accelerate for 2‑3 min hard climbs (like Rattlesnake Gulch), then recover with a quick descent.
4. Cool‑down: Finish with 2 mi easy on flat terrain.

Treadmill Hill Session (15 min at 15 % grade)

• Begin with 3 mi easy running.
• Sustain 15 minutes at 15% incline, aiming to cover around 1.9–2 mi at the effort level you’d experience at altitude.
• This prepares you for steep-climb racing scenarios like Mount Washington or Pikes Peak.

Closing Note

Test these hill-focused workouts during your week—scale the distances and speeds to match your current condition using the Pacing app. Continue building climbing strength, and embrace the hills! 🚀

References

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