18-mile/29km Long Run on Magnolia Road! Aerobic Base Running: Sage Canaday Marathon Training - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of 18‑mile/29km Long Run on Magnolia Road! Aerobic Base Running: Sage Canaday Marathon Training from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Long, steady aerobic run (18 mi / 29 km) on high‑altitude, rolling dirt roads (8,000–9,000 ft).
Primary focus: rebuild aerobic base after a high‑intensity racing period.
Keep the pace easy and steady—roughly a sub‑6‑minute‑mile effort (≈ 5:55 / 9:30 min/km) on the hills.
Near the end, add 12 × 30‑second strides or hill sprints (no full anaerobic effort) to spike heart rate and boost leg turnover.
Hydration: sip an electrolyte gel or drink every 20–30 minutes; practice fueling for longer 24‑+ mi runs.

Workout Example:

Warm‑up: 1 mi easy on flat ground.
Run 17 mi (≈ 27 km) on mixed rolling hills at a comfortable aerobic pace (aim for a < 6 min/mi effort, staying below 140 bpm).
In the last 0.5 mi, perform 12 × 30‑second strides or hill repeats with a short jog recovery between each.
Cool‑down: 0.5 mi easy, focusing on relaxed breathing.
Throughout, take an electrolyte gel or drink every 20–30 minutes to stay hydrated.

Closing Note: Give this high‑altitude, easy‑pace long run a try and tweak the paces to match your own fitness using the Pacing app. You’ll rebuild your aerobic base while enjoying beautiful mountain scenery—happy running!