In today’s newsletter, Coach Sage Canaday gives you everything you need to know to successfully incorporate hill workouts into your own training plan.
Let’s go!
This is one of my favorite type of workouts to give to my athletes. Why? Flat track runners, road marathoners, half marathoners, and ultra mountain trail runners should all incorporate hill repeats, because they build efficiency at every distance.
What I Look For In a Hill 🏔️
Let’s start from the beginning. When looking for a hill to complete a workout on, what should you be looking for? I try to find a hill that averages a 5 to 10 percent grade, as this tends to work well for a variety of hill workouts. If you can find something even steeper, that’s great depending on what you have available and your target race. For example, I prefer to steeper grades when preparing for a mountain ultra race whereas road runners may aim for 5 to 8 percent.
When I start an athlete on a training block, I typically have them start with shorter hill repeats, such as 30 to 60-second sprints, and then gradually build up over weeks and months to longer repeats—two, three, even four or five minutes in duration. If you’re having trouble finding a hill in your area that would meet these parameters, I usually suggest completing them on a treadmill or a bridge (if possible).
Why Hill Workouts WORK ✅
Hill workouts are unique in the sense you’re able to engage your calves, quads, hamstring, and other key muscles like hip flexors, abdominals, and even arms due to the exaggerated arm swing experienced while running uphill. Not only are there key muscular adaptions, but outstanding cardiovascular benefits as well. Your heart rate gets significantly elevated so you’re breathing hard and gaining substantial aerobic benefits.
How to Get the Most Out of Your Hill Workouts 📈
The idea is to maintain good form and avoid a hunched posture. Instead, focus on driving the legs with an exaggerated knee drive, knee lift, and arm swing, working out any kinks in your form and mechanics as you ascend the hill. Hill repeats are never easy, but that’s why they lead to big gains. Understandably, your body is going to get tired and lead to your form breaking down. It’s up to you to be cognizant of this and self-correct!
If you’re interested in reading more on proper uphill running form, I’ve written on that previously which you can check out here.
What Hill Workouts Should Look Like 🔍
Often, I’ll prescribe my athletes to run hard for 1 to 3 minutes at a certain number of reps while focusing on good form and getting their heart rate up. After each intense effort, take a long rest, slowly jogging back down to recover (and possibly walking around at the bottom).
As a rule of thumb, you want the rest period to be longer than the high intensity run time. For example, if you’re running hard for one minute up the hill, you’ll jog down and rest for three minutes between each rep. Why? This helps prevent excessive lactate buildup, allowing you to maintain good form and complete all repetitions, thereby building neuromuscular coordination, efficiency, and running form.
Workout Example ⚡️
Here’s an example workout I’d give to my athletes and use myself: 10 x 1 minute ‘hard’ uphill with a 3-minute jog rest between each. Note: depending on where your fitness is at, it’s important to. modify the number of reps or minutes you run up a hill to prevent overtraining and/or injury!
That’s it for this week! I hope you found this helpful in covering the basics for your own hill workouts.
Coach Sandi Nypaver gives you a few of the different ways to approach setting goals.
As we head into the fall season of running, these could be some great tips for you to consider. Coach Sandi will also discuss a few ways she helps avoid the comparison trap.
Let’s dive in.
I was once approached by an athlete that was willing to open up about their low self-esteem, stating that they often struggle with setting personal goals and end up comparing their achievements to others in search of validation. “If sights are set too low, I might belittle my wins, but if they’re set too high, I convince myself that I can never reach them. Is it straightforward to know that a great outcome equates to winning a race?”
There’s a lot to unpack here, so I’ll start with each part of this question.
How I Set Goals Depending on the Race:
My goals change depending on the race. There are races where I may be targeting a certain time or certain pacing strategy. There are also races like Hard Rock, UTMB, or Western States, that I have been dreaming about, the training had gone well, and I had poured my heart and soul into everything. For those races, I might have a goal just to finish! For everyone I coach, including myself, we usually set A, B, and C goals.
Sometimes there’s an A-plus goal, which is really challenging but still achievable. Then there’s the B goal, the C goal, and finally, the ‘if everything goes wrong’ goal. This last one is about maintaining a positive mental attitude no matter the outcome. Staying positive when everything goes wrong is a great challenge in itself; that’s a goal I always set for all my athletes going into every race.
How To Work on Self-Esteem
But I really want to address other parts of this question, especially regarding self-esteem. If you’re a runner that struggles with low self-esteem, why not make it a goal right now to work on improving your self-esteem, even before prioritizing race goals?
I know it’s easy to think that your self-esteem can’t change, but it can. You need to start by finding a better way to talk to yourself. I often take a step back and ask myself, ‘If I were talking to a loved one in my situation, how would I talk to them?’
That could be a good starting point for you. Consider how you can develop a more positive mindset about yourself. And why are you comparing yourself to others in the first place? Just by signing up for a race, you’re already doing so much more than if you were just sitting on the couch watching TV and not signing up at all.
Running & Comparison
I know running is a sport where it’s easy to compare yourself to others, but there’s beauty in using others to help you reach your goals and in wanting to see success for others without necessarily comparing yourself. Even though comparison will inevitably slip in, when it does, take a step back and remind yourself that you don’t need to compare yourself to that person.
Instead, compare yourself to the version of you who made less healthy decisions, who didn’t sign up for the race, or who didn’t make it to the start line. You don’t need a race to validate yourself. Running isn’t meant to validate you. Simply showing up is something you can use to validate yourself.
Final Thoughts:
If you don’t meet your goals, at least you tried. That’s so much better than not trying at all, right? You’re going to surprise yourself. It might not happen when you want or how you expect, but if you set big goals for yourself and work toward them, you’ll get so much farther than if you didn’t set those goals at all. Even if things don’t work out, you’ve improved, and you know you tried, which is so much better than not trying and selling yourself short.
This mindset applies to all aspects of your life! Do the mental training, talk yourself through it, and find better thoughts. You can do this. I know it’s hard, but I promise you it’s worth your time!
Coach Sage Canaday shares his KEY workouts and training tips to run a sub 22-minute 5k.
With cross country season and fall 5k/10ks right around the corner, I thought I would share some of the most popular workouts and training tips I give my athletes so that they can run their best 5k possible. This advice is best applied towards those looking to run a sub 22-minute 5k, but the principles can be applied to nearly any time goal!
Let’s get the math out of the way: In order to run a sub 22-minute 5k, you will need to be able to run 7 minute per mile pace, or about 4:24 per kilometer pace for 5 kilometers or 3.1 miles.
Consistency is Key
The first tip is something you’ve probably heard me say before, so I won’t harp on it too much. But it’s this: To improve in distance running for events from 5k and up is to increase your weekly mileage, volume, and consistency. If you’re only running three times a week, it’s much harder to improve your time compared to running four or five times a week.
This doesn’t mean you need to run hard every day or do specific workouts like track intervals daily. Instead, aim to run at least five kilometers, or up to ten kilometers, at an easy, conversational pace where you can talk without being out of breath. You may need to start with shorter runs and gradually build up, including occasional rest breaks. The key is to be consistent, run more frequently each week, and include distances of at least 5k in your training.
The Twenty Minute Tempo Run
For 5k racing, a key workout is a 20-minute tempo run, which you can do once a week or every other week. Start with a one- or two-kilometer warm-up jog to loosen up, followed by some strides.
Then, move into the 20-minute tempo run at about 80-85% effort. For example, if you’re aiming to break 22 minutes in a 5k, running at a 7-minute mile pace or 4:24 per kilometer, your tempo pace should be slower. For a 22-minute 5k runner, the tempo pace would be around 7:25 per mile or 4:35 per kilometer. This pace should feel comfortably hard but not all-out; it’s a steady effort designed to help you build consistency.
As you get in shape for your sub 22-minute goal, you’ll be able to race at a pace that’s about 25 seconds per mile or 16 to 20 seconds per kilometer faster than what you would do for this 20-minute tempo, assuming 100% effort.
Key INTERVAL Track Session: 6 x 1k Repeats
Another key workout to improve 5k fitness is a traditional track interval session, which you can do once a week or every 10 days. This involves running six 1,000-meter repeats (six times one kilometer) on a standard 400-meter outdoor track.
Start at the 200-meter mark, run two and a half laps, and finish at the start/finish line. Aim to run each kilometer in 4:20 to 4:15, with a three-minute rest between each repeat. During the rest, you can walk or jog lightly before starting the next repeat.
This workout totals 6 kilometers of running at a pace faster than your goal 5k race pace. The purpose of interval sessions like this is to help you develop speed, build muscle memory, and train your heart and lungs to deliver oxygen more efficiently. This is a crucial workout for improving your 5k fitness!
Key SPEED Session: 8 x 400m Repeats
The final key workout in any well-rounded distance running program for improving at the 5k is a traditional speed workout involving shorter repeats at a higher intensity. A typical session would be eight 400-meter repeats (one lap around a standard outdoor track), each run in 1:36 to 1:39. Aim for 2:30 of rest in between each interval. This totals two miles of high-intensity work at a fast pace, helping to improve your running economy, spike your heart rate, and make 5k race pace feel more comfortable.
This speed work complements the 20-minute tempo run and the 1,000-meter repeats, rounding out your training program. There is a lot of misinformation online about quick fixes or magic workouts that promise to shave minutes off your 5k or 10k time with minimal effort. However, reaching your potential in the 5k, 10k, or any distance running event requires a well-rounded training program that includes a variety of workouts at different speeds, along with building your easy base aerobic mileage. This balanced approach is what will lead to significant long-term gains!
Form breakdown during long run efforts or races is inevitable.
But how do you know when you’re causing harm to yourself and should stop? Alternatively, when is it okay to push through and keep going? In today’s newsletter, Coach Sandi Nypaver gives you some of her tips to know the difference.
An athlete once approached me with the following question:
“When you (or any runner) start to feel your form fall apart, how do you know if you can keep going or if you should stop to avoid injury? I’m asking because in the few 50K races I’ve done, I’ve felt my form deteriorate between miles 20 and 22. If it were a shorter race, like a 50K, would you continue at that point? Fatigue seems inevitable in such long distances. I want to ensure I’m not causing damage by pushing through. Can you speak to the specifics of that?“
During an ultra or even a marathon, especially an ultra, there will be form breakdown. Expect it to happen! Often, at the end of these long ultras, you’re running quite differently than at the beginning due to muscle damage and form breakdown. If you’re running a 50K and feel your form starting to break down, it can be very normal and something you may want to push through, depending on the severity. If it’s primarily muscular fatigue rather than pain, it’s generally okay to continue.
There’s a difference between your legs feeling beat up and experiencing pain that might indicate an injury. Knowing what muscle fatigue versus pain feels like is crucial! You’ll have to listen to your body to know which one you’re experiencing, but here’s a good rule of thumb:
Fatigue
• More of a general, widespread sensation of tiredness and heaviness in the muscles.
Pain
• A sharp, stabbing sensation that will probably be more localized to a specific area in your body.
Ultimately, you’re going to have to listen to your body to know if you’re doing long-term damage or if you’ll need general rest and recovery from the big effort.
Understanding the importance of distinguishing between muscle fatigue and pain is just the first step towards maintaining your health. Equally crucial is knowing how to respond after completing a grueling race. Post-race recovery is not only about giving your muscles time to rest but also about ensuring that any form breakdown that occurred during the race doesn’t lead to long-term issues.
I emphasize the following to all of my athletes: after a race, yes, you want to recover, but in the next week or two, focus on technique work. What often happens after ultras is that people get injured a couple of weeks later because their form broke down, and they don’t take the time to ensure their stride returns to normal. They end up running with the poor patterns they picked up at the end of an ultra.
So, here’s a tip: in the week or two, or even three weeks, after an ultra or a marathon that really beat you up, take some time to focus on technique and form work. This way, you can avoid the “ultra shuffle” or any other weird changes to your stride. Spending a little time on technique after a race can go a long way! I have a variety of form-related videos on my YouTube Channel, or you can check out Higher Running’s resource webpage.
Remember, listening to your body and prioritizing both immediate recovery and long-term form maintenance is key to sustaining a successful and healthy running journey.
Coach Sage Canaday discusses how speed and high-intensity training can improve your running form.
Why Does Faster Running Improve Form?
Let me start off with an example: You can’t typically sprint 100 meters or 400 meters with poor form. When sprinting 100 meters quickly, you’re not heel striking; you’re running with a fast turnover, probably over 200 steps a minute. This isn’t distance running form but involves high knees and straight arm drive forward and back. Inefficiencies get ironed out, and the same happens when you scale down.
Even if you’re not a sprinter, the purpose of high intensity work as a marathon or ultra-marathon runner has similar principles and benefits. It trains you at the neuromuscular level, helping your muscle fibers coordinate better, and improves your stride rate and turnover. It also gives you power in your stride, enabling a longer stride length, which is key to speed (however, you need the aerobic system to support that!).
For marathon, ultra-marathon, or half-marathon runners, once you build your base mileage and improve your aerobic efficiency, the next step is to refine your form and build leg strength to enhance speed and progress. Part of this involves lowering the lactate threshold and increasing the speed at which you run at VO2 max (maximum aerobic capacity). While your heart and lungs will limit you at VO2 max, good running form not only improves speed and efficiency but also reduces the risk of injury.
It’s A Balance
Overuse injuries can result from heel striking or running with too slow of a cadence or stride rate, which increases impact force. Running at 160 steps per minute or less results in more impact force, especially on downhills. As you increase mileage, for example from 30 miles (50k) a week to 50 miles (80k) a week, the risk of injury rises, and this is especially true if you have poor form or muscle and tendon imbalances.
Minimizing the risk of injury involves running efficiently with the best possible form. While not everyone will look like Kipchoge, it’s important to understand that different muscle mass distributions affect running mechanics. For instance, I have much thicker legs than many elite East African marathon runners who have very thin legs, and my arm strength differs as well. These differences change how form and mechanics look.
What This Means For You
It’s not necessary (or recommended) to run on your toes or forefoot, but it is important to avoid a large heel strike, which acts as a braking force. Maintaining a stride rate over 160 steps per minute is generally effective, because the faster you run, the easier it is to increase your stride rate. For paces from 5k to marathon, aim for at least 165, ideally closer to 180 steps per minute. Speed work helps to improve your form by addressing and correcting inefficiencies.
Track workouts and hill sprints benefit distance runners by not only elevating heart rate and enhancing the aerobic system but also by developing muscle tension, extending the stride, and refining neuromuscular coordination. This leads to improved efficiency and form. Ultimately, faster 400-meter and kilometer repeats should translate into faster 5k, 10k, marathon, and ultramarathon times.
In summary, integrating speed work and high-intensity training into your running routine is crucial for enhancing form, efficiency, and overall performance. By focusing on stride rate, muscle coordination, and aerobic capacity, runners can achieve faster times and reduce the risk of injury. Remember, the key to success lies in consistent training, proper form, and listening to your body’s needs.
I hope this helps you as you look towards your next speed or interval session.
