Coach Sage Canaday here, and I’m excited to dive into an essential topic in our running: progression and improvement. Today, we’ll explore the key principles that can elevate your running game, regardless of your current level or aspirations:
Building the Foundation: The Aerobic Base
Whether you’re gearing up for a 5k or tackling ultramarathons, the cornerstone of success is what I call the aerobic base. This foundational element is universal and forms the backbone of your running prowess. I’ve already talked extensively on this topic before in previous newsletters, so we’re not going to focus too much on this topic in particular. However, I want to make sure it’s at least noted. But before we dive deeper, let’s address two non-negotiables: health and consistency.
Prerequisite #1: Health and Prerequisite #2: Consistency
Your journey begins with staying healthy. Injuries can derail even the most ambitious goals. Consistency, then, becomes the bedrock of your training. Now, let’s imagine the transformative power of gradually increasing your weekly mileage, even at an easy, conversational pace done at a low heart rate, typically under 70/75% max heart rate. This deliberate approach often leads to significant improvements. Generally, if you go from running 50k a week, or 30 miles a week, and over the course of several weeks or months, you are able to build up to 50 or 60 miles a week, 90 to 100k per week, it sets you up well for success.
Reflections from My Journey
Reflecting on my own path, I started running high mileage at a young age. However, the emphasis shifted to longevity. I had already been playing soccer a lot as a kid. And then, by the time I was in high school, I was already running 100 kilometers a week (60 miles per week). In college, I was running countless 100-mile weeks or 160k/week. However, that’s pretty extreme and following my own personal training could result in injury for others. My perspective has always been enjoying running for as long as possible and relishing the holistic benefits it brings, beyond just the competitive aspects. I want to be able to do this sport until I’m as old as possible, still move, remain healthy, and enjoy the sport.
The Pitfalls of Comparison and the Importance of Respect
A crucial piece of advice: avoid the comparison game. Injuries often stem from overuse or pushing too hard. Running demands respect. Rushing into things can lead to setbacks like stress fractures or tendonitis. If one starts to play the comparison game and doesn’t respect their own background and abilities, you can get injured. As I alluded to earlier, health should be your number one priority! Getting things like an overuse injury is unfortunately too common due to the demands of this sport. So if you rush into things, you start running your easy days too fast. When you increase your mileage before you’re ready, it can also result in injury. It could be things like a bone break, stress fracture, muscle strain, tendon strain, Achilles tendonitis, etc. Dealing with injuries sets you back and forces you to be inconsistent in your training – exactly what we don’t want.
Embracing a Learning Mindset
I’m not here as a know-it-all coach. Over 22 years of year-round running, I’ve made my fair share of mistakes. The running community continually teaches me that there’s always more to learn and that individual differences abound. The more I get involved in the sport, the more I realize that I don’t know very much about it, actually. And when you’re talking about #AnySurfaceAnyDistance, you’re talking about road marathons, mountain ultra trail running, and so many different varieties of styles of racing. There’s always something new to learn and always someone to learn from if you take a learning mindset approach.
Acknowledging Life’s Realities
Recognizing that not everyone has the luxury of optimal conditions is crucial. Life is unpredictable, and mental toughness often emerges from adversity, setting the stage for success in distance running. It’s not always happy times, as there’s a lot of pain involved, and I’ve been lucky with injury (knock on wood somewhere) or not getting too bad of overuse injuries. However, I have experienced overtraining, being low on iron, and not having good glute activation. Some people say that’s an excuse, but I’m trying to look at it scientifically and find out reasons why, and sometimes I don’t know why.
Celebrate Every Victory, Big or Small
As we navigate the complexities of this sport, let’s appreciate the progress, no matter how small, and find joy in the unexpected victories. Share your stories, connect with fellow runners, and remember that the journey is as important as the destination. You hope for the best, though, and you try to line up on the start line and give it your best shot. Overall, it’s very rewarding to progress!
For today’s newsletter, Coach Sandi Nypaver dives into many of the things she considers when planning out someone’s base (first) phase of training as well as some of the first speed workouts to add in. Before the speed workouts get longer or faster paces are added, it’s important to make sure someone’s body is prepped to handle that, which is why she’s careful with how she gives and words workouts. We hope these tips help you get started off on the right foot as you work through your training goals!
“Today I’d like to dive into a topic that’s especially relevant for many of you right now: base phase training and the introduction of those crucial first weeks of speed workouts. As a coach, I consider several factors when guiding my athletes through this phase, so let’s explore the key points together.
Building Your Base 📈:
One of the cornerstones of base phase training is the gradual and safe increase in mileage. For some of you, maintaining a solid base during the offseason might mean minor mileage adjustments. However, if you’re starting from scratch, it’s essential to spend more time building that base.
After a few weeks of easy miles, some runners may be ready to add in speed workouts, while others should focus on building up their base before incorporating speed. It’s important to note that strides can be an excellent starting point for speed work, but they should be introduced cautiously, especially if you haven’t done any speed work in a while.
When introducing strides, I recommend starting with two to three sessions a week, spaced out to gauge your body’s response. Remember, it’s all about good form before speed, so ease into it.
Fartlek Workouts 😎:
In the initial stages, my philosophy often leans towards fartlek workouts. Fartleks are fantastic because they allow you to focus solely on form without worrying about specific paces. This is crucial to ensure that you’re not pushing your body too hard too soon.
For some runners, I start with short intervals and longer rests, like 10-15 times 30 seconds fast with 90 seconds easy or 10-12 times 1 minute fast with 1 minute easy. For others, I adapt the intervals and recovery based on their needs, considering factors like injury proneness and existing base mileage.
Honing in on Individual Needs 🤝:
I don’t believe in a one-size-fits-all approach. It’s important to tailor your training based on your unique circumstances. Factors such as your existing base, injury history, responsiveness to different types of workouts, and your target race should all play a role in your training plan.
Some runners benefit from shorter intervals for an early speed boost, while others may excel at longer tempos right from the start. The goal is to find what works best for you, considering your strengths and weaknesses as a runner.
Hill Work for Strength 🏔:
For many of my road and track runners, I often incorporate hill work in the early stages of training. Short hill intervals, such as 6 times 1 minute or 8 times 30 seconds, can be immensely beneficial. These workouts build strength, particularly in the glutes, which can later be transferred to flat terrain for increased speed.
Variety and Avoiding Overtraining ❌:
The key during the base phase is to introduce a variety of workouts gradually. Mixing in strides, fartleks, and hill repeats can help prevent overtraining and keep your training engaging. Pay close attention to how your body responds and adjust your schedule accordingly.
Critical Velocity Workouts 💨:
Critical velocity workouts are another tool in your training arsenal. They can boost speed quickly but should be approached with caution. Like fartleks, they break up the monotony of long runs, allowing you to reset and maintain good form.
Spacing Your Workouts:
Remember to give your body ample time to recover during the base phase. I typically recommend two to three days of recovery between workouts, especially when simultaneously building mileage and incorporating speed workouts.
Easy Runs 😌:
Finally, I can’t stress this enough: take your easy runs easy. Even when you’re trying to add in speed workouts to your training routine, it’s extremely important to have easy runs in your plan. Don’t obsess over your pace; instead, focus on maintaining good form. This time of year is perfect for working on the finer details that will keep you strong and injury-free in the long run.
In closing, base phase training and introducing speed workouts can be complex, but it’s a journey worth embarking on. Experiment, trust yourself, and consider your unique circumstances when crafting your training plan. As the saying goes, good form before speed, and remember that variety is your ally. Happy running!
For today’s newsletter, Coach Sage Canaday discusses how to move from running 5 kilometers to tackling a half marathon.
We’ll talk about these workouts and share examples of his top three picks. If you’re planning to make the jump to a half marathon, we’ve got some effective training tips that can help you improve your speed, endurance, and stamina. So, let’s get right into it! Coach Sage’s top three workouts for those going from 5K to half marathon:
Workout #1: The Tempo RunIf you’re moving from a 5K to a half marathon, a great workout to try is called a “tempo run.” A good starting point is a 20-minute tempo run. Here’s how to do it: 1. Warm-up: Begin with an easy jog or a brisk walk for 5 to 10 minutes. You can also do some light stretching during this time to get your body ready. 2. The 20-Minute Tempo Run: Now, start your 20-minute run. You should aim to put in about 80 to 85 percent of your maximum effort. If you have a heart rate monitor, this would be roughly 85 to 88 percent of your maximum heart rate. It should feel like a solid, slightly uncomfortable effort – faster than your goal half marathon pace but steady. 3. Intensity: It’s an effort level where you can’t easily have a conversation with someone because you might be breathing too hard. However, you can still keep going and stay motivated, maybe with your favorite music to keep you going. You’ll feel fatigue building up, but remember, it’s not an all-out, super strenuous workout.This tempo run helps improve your stamina and pace, preparing you for the half marathon.
Workout #2: Hill TrainingIf you’re looking to add some variety to your training, hill workouts are an excellent choice. You don’t need to run up a steep mountain, but you can simulate it by adjusting the incline on a treadmill or by doing short, high-intensity hill repeats. Here’s how to go about it safely: 1. Caution: Be cautious when incorporating hill workouts into your routine. It’s not something you should do more than once a week to avoid overstraining your muscles. 2. Start Gradually: Begin with short intervals of 20 or 30 seconds at a fast pace, much harder than your usual 5K intensity. Choose a hill with a gradient of around 5 percent to start with. Starting too steep can lead to calf muscle strain, so take it easy at first. 3. Recovery: After each hill sprint, give yourself a couple of minutes to rest. Walk back down the hill or jog at an easy pace to recover before the next repetition. 4. Progression: As you become more comfortable with the workout, you can increase the duration of your hill repeats. Aim for one-minute intervals and repeat this cycle six, eight, or even ten times. Hill training is a fantastic way to build strength and improve your overall fitness. Just remember to start slowly and gradually increase the intensity to get the most out of this effective workout.
Workout #3: The Long RunThe third workout that can significantly boost your stamina and endurance is the long run. You don’t have to run the entire half marathon distance in one go, especially if your weekly mileage is lower. Instead, you can incorporate a longer run into your routine once a week. Here’s how it works: 1. Duration Over Distance: The focus here is on spending a longer time on your feet rather than covering a specific distance. It’s a great opportunity to enjoy your favorite music and explore new trails if you like. 2. Pacing: This run should be at a comfortable, conversational pace. You’re not racing; you’re extending the duration of your run. 3. Weekly Percentage: Depending on your total weekly mileage, this long run can account for around 20 to 30 percent of your weekly volume. It’s like condensing a significant portion of your weekly mileage into a single day. 4. Benefits: Long runs are fantastic for building cardiovascular endurance and preparing you mentally for the challenge of a half marathon. Remember, you don’t need to do more than two of these special workouts in a week. Most of your training days should be at a conversational pace, where you can relax and focus on maintaining good running form.
It’s not about pushing yourself to the limit every day. Enjoy the journey, and make sure to include easy days in your routine. Whether you’re running under the sun on beautiful days or hitting the gym on less favorable days, staying active and motivated is the key to your fitness journey.
In the world of running, every athlete is a unique puzzle, each piece shaped by factors like genetics, training background, and personal quirks. But if you take a closer look at the best runners out there, you’ll notice something interesting: they all have a few things in common.
Two of the biggies are hip extension and thoracic mobility. These might sound fancy, but they’re basically about how your hips move and how your upper back twists while running. So, in this newsletter, Coach Sandi Nypaver is going to briefly break down why these things matter and how they can make any runner, from newbie to pro, better at their game:
Tip #1 – Hip Extension: The Hallmark of Elite Runners ️ If you’ve ever wondered what makes elite runners stand out, it’s their remarkable hip extension. This isn’t just about having mobile hip flexors; it’s also about having strong glutes. Hip flexors and glutes work in tandem, and powerful glutes are essential for achieving optimal hip extension. If your hip flexors are overly tight, they can hinder your glute strength, ultimately affecting your running form. If you find yourself feeling quad-dominant while running, it’s a sign that you may need to work on your hip extension. Focus on exercises that strengthen your glutes and stretches to improve hip flexor flexibility. Remember, proper hip extension can prevent lower back pain and keep your running mechanics on point.
Tip #2 – Thoracic Mobility: The Missing Piece Another element that often goes unnoticed but is crucial for top-notch running form is thoracic mobility. When your hips extend backward, your shoulders should counterbalance by extending in the opposite direction. If you lack mobility in your thoracic spine, your body might compensate by excessive movement in your lower back or hips, leading to inefficiencies and potential injuries.
To enhance thoracic mobility, incorporate exercises that target your upper back and shoulder areas. This will help you achieve a smoother and more balanced running form, reducing the risk of overloading other parts of your body. Remember, running form is not a one-size-fits-all concept. It’s about finding what works best for you while incorporating key principles. So, whether you’re looking to break personal records or simply enjoy your runs more, focusing on your running form could be a game-changer.
Until next time, keep running, keep improving, and we’ll be back in your inbox next week! **If you’re still struggling to figure out what “good” running form is, we hear you! That’s why we created our Higher Running Ultimate Running Course. Among many things, we teach you how to refine your running that works for you, but also incorporates tried-and-true running form techniques that’s used by the pros.
Today’s newsletter is focused on speed training considerations if you’re focused on a 5K or 10K event, versus a marathon or ultra-marathon. Let’s discuss the differences in focus:
Now, when I say “speed training”, we’re generally talking about focused interval sessions, perhaps on the track, hill repeats, tempo runs, and activities that are faster than your goal race pace.
Speed training for an ultra marathon runner differs slightly from speed training for a 5K runner, but the general basis remains the same: you’re incorporating high-intensity intervals and high-intensity training, which are essential for these distance running events.
SHORTER RACES:
For a 5K or 10K, you’re aiming for very high heart rate values, with heart rate spikes reaching over 90% to 95%, and even up to 100% of your maximum heart rate (known as VO2 max).
You’re not necessarily sprinting like you would in a mile or 1500-meter race, but you’re running at around 80% to 85% of your top-end speed.
To excel in these events, you need strong leg power, stride length, and stride extension. Equally important is having the capacity for high-end heart and lung power, enabling you to clear lactate and reach anaerobic states.
Regardless of the event you’re preparing for, the foundation of speed training starts with exercises like strides.
I’ve covered strides in some of my videos, as well as with training plan we sell, we include details on what strides are and when to do them. Now, let’s delve into the details of speed training.
To start, try running light and relaxed for a hundred meters, aiming for around 20 seconds, perhaps with a full recovery period. You can incorporate this into your easy, slow mileage and gradually build it up. Afterward, you can move on to more structured workouts, such as hill repeats or interval sessions like fartlek.
I’m tossing out these terms, and you might not be familiar with all of them, but the overarching principle remains the same. For the 5K and 10K distances, you’ll need to emphasize interval speed work more than for the marathon and ultra marathon. The key difference lies in the frequency of speed workouts.
During peak training for the 5K, 10K, or half marathon, you might find yourself doing two speed workouts a week. At your peak, you could be hitting the track for short intervals like 400-meter repeats and longer intervals like kilometer repeats. Meanwhile, for marathon and ultra marathon runners, you might incorporate similar workouts but potentially skip the 400-meter repeats.
In this context, you’ll likely concentrate on workouts like five times a kilometer or eight times a kilometer, typically done once a week. Remember that you don’t have to limit yourself to just one track session per week. Another valuable addition to your speed training repertoire is tempo or lactate threshold training, a tried-and-true approach based on Jack Daniels’ distance running formula.
THE TEMPO RUN:
A classic example of this is the 20-minute tempo run. Essentially, it involves running for 20 minutes at around 80% to 85% of your maximum heart rate or an overall effort level at 85%. For many individuals, this pace might be slightly slower than their projected 10K race pace. This type of workout is highly effective for all distance running events.
Interestingly, for the marathon and ultra marathon crowd, this tempo run can serve as a speed workout because it pushes you to run faster than your marathon race pace. In essence, you’re working on enhancing efficiency by moving your legs at a faster pace than you would during a road marathon. This is closer to 10K race pace. However, if you’re a 5K runner, this pace may actually be slower than your current race pace. Nevertheless, it can be a valuable tool to fine-tune your 10K pace or prepare for a
half marathon.
LONGER RACES:
Indeed, for the half marathon and marathon runners, the tempo run training remains a form of speed training because it’s still faster than their half marathon pace. During these tempo runs, you’re operating at over 80% of your maximum heart rate and putting in over 80% effort, which means you’re engaging in some level of anaerobic energy contribution.
However, it’s crucial to understand that you don’t need to incorporate these intense workouts frequently into your training routine. In most cases, you begin with a foundation of easy, conversational pace base mileage to increase your overall mileage. Afterward, you gradually introduce intensity.
Even during the peak season, which might be four weeks, six weeks, or eight weeks before your main race, you may only include about two high-quality speed sessions per week for both half marathon and marathon events.
Another significant stressor for marathon and ultra marathon runners is the long run. These lengthy runs can be incredibly taxing, requiring several days to recover from. You’ll need to balance these demanding long runs with your tempo runs and speed work. In contrast, for 5K runners, their long runs typically won’t be as long or as intense.
Certainly, for 5K runners, their training can differ in terms of mileage and intensity. They might be covering slightly fewer total miles, but they could be hitting the track twice a week and incorporating more frequent 400-meter repeats compared to ultra marathon runners.
VOLUME VS INTENSITY:
It’s a balancing act and a trade-off between the volume and intensity of training, and it hinges on the specific paces you’re aiming to achieve.
It’s worth noting that we’re primarily discussing flat road surfaces or well-maintained trails for these types of runs. Ultra marathon runners, on the other hand, often tackle trail races or hilly mountain ultra marathons where pace becomes less relevant, and the focus shifts towards endurance and adaptability.
In contrast, if you’re training for a precise road marathon, like aiming for a Boston Marathon qualification with a sub-three-hour time, you should be acutely aware of your goal marathon pace and work to refine your performance from that starting point. This means incorporating workouts that hit paces that are 15 seconds per mile or 10 seconds per kilometer faster than your target marathon pace. These workouts help you condition your body to handle and maintain that pace throughout the entire marathon distance.
Similarly, for the 5K, if you can’t complete repeat 800-meter intervals, say six to eight times with a two-minute rest, at your projected 5K pace, it becomes challenging to maintain that pace for the entire 5,000 meters during the race. In essence, much of speed work involves training at fractions of your goal race pace.
This approach allows you to become comfortable with running at various intensities, stimulating fast-twitch muscle fibers, boosting metabolism, and building mental toughness to handle the lactate buildup and intensity that comes with racing in events like the 10K and 5K.
Hopefully after reading this newsletter you can start to better understand the differences and nuances that the different distances demand. However, there’s still plenty of similarities that allow you to become an #AnySurfaceAnyDistance runner! We’ll see you next week.
