Aerobic Running Base Mileage: Diminishing Returns and Injury Risk | Coach Sage Canaday Training Tips

This cleared up so many things I've been thinking about lately. I really need to work on building my aerobic base. Time to embrace time on feet and these lower HR runs. Thank you!!!

There needs to be more research on the nuances of easy runs.

You are a lot more knowledgeable than I thought, this is so helpful

Another video for you, love to talk.

Maximal speed training for all endurance athletes as low down as 400/800 runners but mainly distance runners as a whole

60 or 80 or 100 meters

60 minute session

#1; 60 x 100m on the 60 seconds
#2; 40 x 100m on the 90 seconds
#3; 30 x 100m on the 120 seconds
#4; 24 x 100m on the 150 seconds
#5; 20 x 100m on the 180 seconds

*All options at 95 - 100% maximal effort
*60 minute session for lead up phase
*Reduce from 60 minutes during base period accordingly
*To be done once a month-ish
* Currently favoring 80 meters at #4

Fucking love you mate!

very usefully Video!!

What about people that just want to run long or who do 100 mile races?

Is running 1 mile more per week ok

I've been racing for 50 years, but the last 2 years may have been the hardest. A hamstring injury, followed by 6 months of training followed by a quad injury. Finally, I've begun running again and I've discovered that forcing myself to not quickly increase my mileage has been really hard. Tough on the ego to be running 15-20 miles a week at slower than what used to be recovery pace. It's been a big lesson.

Hi Coach Canaday. Thanks for putting this info out there. When metrics like 30mpw vs 60mpw are put out there, is there an underlying assumption of how fast those miles are run? Assuming they're long slow distance, my speed as a pretty out of shape beginner is going to be much, much slower than someone who's been doing this for years. How would these numbers correspond to time-in-zone?

Cheers and stay healthy.

Thanks, Sage! I really like how you also talk about time on feet run volume. Makes more sense than miles/kilometers. And regarding the topic of single longer run vs two shorter runs: do what you can. If someone can fit easy running when commuting and finds difficult to make time for one longer run, then do what you can.

Always appreciate your pragmatic and thoughtful approach @sage

I wonder what your thoughts are about run-commuting and committing a decent fraction of your weekly mileage to spread out shorter runs vs single run session. For instance, running 7k to work (and 7k back) 5 days a week, maybe adding to that a little with random errands/detours. Is it that much less efficient in terms of training? But then I get the benefit that it's pretty easy to rank those km consitently every week (e.g. I gotta go to work).

This is awesome thank you

how to increase upstairs speed and get longer ? which hr zone will be better on this?

wicked how you are sitting in a camping chair inside,

Thanks Sage, how about cross training like morning cycling and evening running, will that benefit for a runner and prevent risk of injury?

Video idea: critique / advise famous YT star Meet Kevin's recent fitness goals. This might be more of a glitzy thing that would get the clicks. Because at this point, 95% of the people who view this channel could probably give Meet Kevin some very helpful advice ( and thus not really need to see such a video). But the entertainment value would be high. Basically Kevin has a 8 minute mile and wants to make it a 6 minute mile in 1 month. As well as a 29 consecutive push up goal which he wants to make it into 200 consecutive. ( the latter goal he is recanting)

Great video. Main restricting factor for me is time. I generally run 4 days a week and do around 20 miles a week. When I did marathon training i noticed a big increase in fitness but that level of training is not sustainable for me as by the end I was having to get up at 4am to do my long runs!!

Question: how to refuel after a running + lifting session? Should you eat a small snack after the run, then eat a full meal after the weight session? Or can you skip the post run snack and just eat after the weight training session? Especially because I know you want to refuel after a workout immediately. Thanks!

The only time I did two-a-days was when I was run-commuting to my job. This is an example of when it might make sense for a lower mileage runner to do two-a-days.

Would like to see you race against Seth James DeMoor

Sage, I was wondering if you could give any advice for the 3200m/ two-mile. I'm a senior in high school and I want to have a really great send-off season. I've struggled to find any two-mile workouts, so I've been doing a mix of mile and 5k workouts. Is this fine, or should I try to find more specific workouts?

Some just fit it in as they can. I occasionally run 2-4mi before a 12 hr hour standing night shift...then another 2-4mi after( try to be home before sun comes up and really jacks with you) ... for a 'long day'.
Count or not, I get in what I can when I can and finally quit stressing about it when realized I just didnt have the same flexible blocks of time I used to. I def used to sacrifice sleep waaaay too much. Bad enough being on nights

I love your training plans. Great talk. Love your camp chair. Hope you guys are settling in nicely to the new space. Hugs from Maine ❤

Great vid

thank you for another well researched and presented video!

Great tips as usual Sage.

One topic that I would like you to dwell on is about fuelling for both training runs as well as races. How important is it to fuel during the run? What if one continually practices high intensity as well as long runs during training blocks without fuelling during the run? What type of adaptations do one gain or lose by this?

Coming to races, I focus more on the longer formats. But I'm unable to stomach almost any type of food, gels included, after about three hours into the run. How does one practice to overcome this and ensure proper fuelling?

Great video as always. Hoping you guys are doing OK. Good to see you back at it again

So how do I determine the sweet spot then? What is the optimal weekly milage for me? I don't like to find out by trial and error and risk getting injured.

Sage advice! Excellent. Thank you for sharing your expertise.

What about 30min easy run, vs 60 vs 90 vs 150... as it applies for 5k, vs Marathon say?
I've seen Jack Daniel's cap marathon long run at 150mins... and I believe others have capped long runs for 5k/10k at 90mins... ?? Thanks.

Working on increasing your slowest ultra pace, the power hike. Are there specific workouts for just upping you power hiking speed, I do some flat and fast (sub 15 min/mile) and some up hill but I don't have a specific workout regiment.

You neglected to address the benefits of topping Strava leaderboards, but otherwise a very informative video!

From past experience I have found that when I hit 50-60 MPW, I feel like a whole new runner, but that my gains drop off considerably beyond that. Doing 70-80 hasn't felt like it provides much stimulus over 50-60 (for me personally). I think I'd have to add on a much bigger chunk of miles each week to trigger a sizable boost in aerobic fitness.

Great upload 👍

TTT Q: is doing fasted/carb-depleted training sessions a good idea, and specifically in preparation for longer races, in my case my first marathon? If so, how often and how specifically to reap maximum benefits (does it only work if I have only had water before the run, or can I eat something but less than my normal breakfast to get me out the door in the morning)? Which benefits could one expect on race day compared to doing mainly/exclusively fuelled sessions? Are there any risks to keep in mind?
Thanks for all the great tips, good to see you settling in in your new home, take care!

What do you think about training on Jacob’s Ladder? I’ve been doing 60-90 minute workouts keeping it at a low intensity because it is more accessible than getting into the hills at the moment. I’m sure it’ll help my run, but is it the most efficient way or should I be doing something else?

Another great video. Thanks Sage 👍👍

I still wonder, in regards to mid-distance track 600yd-800m-mile-3k, etc.. Whether 3-4 solid speedier workouts working different systems (35-45mpw), vs 2 good workouts but more like 55-70mpw is better.

And if it is more depending on body type & response to intensity vs aerobic easy

Great talk, coach and rather timely, for me anyway... My schedule has shifted,
which forced me to move some single days into doubles, but I still try to have at least 2 weekly longer runs (e.g., ~12 miles and one ~16-22 miles)... I make sure to do all my “easy” mileage at 60%-85% (for me that’s 130-159 HR)... It’s helpful to know that there are benefits to runs that are even 40 minutes given that study from Cologne that was showing 120 minutes as the most ideal time with most physiological benefits...
Thanks again, coach!!

What's the underlying source data for the graphs? Looks like there's a nice sweet spot on the injury graph at around ~70 miles, just before it starts to curve upwards.

@seth demoor should watch this.

AWESOMENESS video's. I love you and Sandi, I've extrapolated from all your and Sandi's vids because I'm at least 20 years older, only been running 3 years - I've expanded my "week" to 10 days, need 2 days for recovery, and do 3 integral runs to build the base: interval run, tempo, and the long run of about 8 miles (and "time on my feet of 1.5 hours for the long runs") , thank you for the vids , they are very helpful.

huge video!

I dont really afraid of injury, I afraid of overtraining and putting too much stress on my nerve system and cannot keep up the volume in the future.

Enjoyed that, Thanks Sage👍

Great information Sage, one of the most intelligent resources out there. Cheers!

I used to do 50-65 miles a week 4 years ago and I haven’t been over 50 ever since, I’m not really sure how quickly I should get back to that mileage or if I should next training block or next year or multiple years from now! What’s the best way to go about that?