This summary of the video was created by an AI. It might contain some inaccuracies.
00:00:00 – 00:14:20
The video discusses various aspects of aerobic-based training for runners, focusing on building a strong aerobic base. Key points include following the "Summer of Malmo" approach, incorporating threshold training with tempo runs and interval workouts, emphasizing controlled effort levels, and including structured workouts like hill repeats. The importance of gradual mileage buildup, maintaining intensity below 80%, and balancing easy and hard efforts are highlighted for successful base building leading up to race preparation in cross country running. It is recommended to vary training stimuli, focus on good form, and avoid overexertion while progressively increasing mileage and incorporating speed work.
00:00:00
In this segment of the video, Coach Sage discusses aerobic-based training focusing on building an aerobic base. He mentions the “Summer of Malmo” training approach involving high mileage at an easy pace with some speed work sprinkled in. The training includes running twice a day, with quality workouts at the track twice a week and an uptempo run of 6-10k once a week. Coach Sage shares his perspective on potentially modifying the Summer of Malmo approach based on individual circumstances.
00:03:00
In this segment of the video, the speaker discusses the importance of threshold training for running. This training involves 6k to 10k tempo runs at a controlled pace, aiming to keep the heart rate under 85% max. It is advised to do this type of run once a week alongside interval workouts, which could involve intervals of 1200 meters to 2 kilometers, with easy jogging recovery in between. The video emphasizes the need to maintain controlled effort levels during these workouts and suggests that group efforts can be beneficial. The speaker also mentions that these workouts should be done at a pace slower than race pace, allowing athletes to save their full efforts for race preparation.
00:06:00
In this segment of the video, the speaker discusses a workout example of 16 sets of 200 meters with full recovery in between, emphasizing good form and likening it to glorified strides to progressively increase mileage. The speaker recommends a structured summer base building phase over three months, including easy runs at the start, gradually building up mileage, and incorporating strides. Additionally, they suggest adding longer weekend runs for endurance, sprinkling in up-tempo intensity to avoid injury and improve aerobic capacity.
00:09:00
In this segment of the video, the speaker discusses the importance of incorporating uphill tempo runs and hilly long runs into training plans while maintaining an 80/20 easy-to-hard effort ratio. They mention adding structured accelerations like 150-300 meter repeats or hill repeats to improve speed and form without overexertion. It is emphasized to keep the intensity controlled and focus on running fast with good form. The speaker suggests varying the training stimuli between track workouts and hill repeats, ensuring the efforts are not too hard or painful but aimed at improving running efficiency and speed.
00:12:00
In this part of the video, the focus is on base building training for cross country running. Key points include keeping training simple, running consistently with higher mileage, working on running efficiency, incorporating up-tempo runs once a week, and including timed intervals or fartlek workouts for speed. Emphasized is the need to maintain intensity below 80 percent, avoid pushing too hard, stay healthy, and gradually build fitness without racing too frequently. Patience, building mileage, and a variety of training elements are recommended for successful base building in the summer.