2023 Honolulu Marathon Training VLOG 2 | Sage Canaday - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of 2023 Honolulu Marathon Training VLOG 2 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

Sage is four weeks from the Honolulu Marathon, training at ~7,500 ft altitude, which adds roughly 20 s/mi (15 s/km) slower pace compared to sea level.
Weekly mileage is hovering around 90 mi (≈145 km) with a goal of breaking 100 mi/week before the race.
Focus is on quality over quantity: mix of long runs, threshold intervals, and short “shake‑out” treadmill runs to keep volume high without over‑training.
He emphasizes pre‑run mobility, strength work, and regular blood‑test monitoring to stay healthy after his past pulmonary embolism.

Workout Example

5 × 2 km progressive threshold intervals (track)

Warm‑up 10‑15 min easy jog.
2 km at just under 7:20 min/mi (≈4:30 min/km) – start of the set.
Rest 3 min (easy jog or walk).
Repeat, gradually speeding each rep: 7:19, 7:16, 7:10, finishing with a strong 6:40 min/mi (≈4:10 min/km) effort on the last 2 km.
Cool‑down 10 min easy. Notes: The workout is done at altitude, so paces will feel harder than sea‑level equivalents. Short 3‑minute rests keep it in the lactate‑threshold zone (LT1‑LT2). Adjust the target paces up or down based on your own fitness and altitude.

Closing Note

Give the 5×2 km threshold session a try this week and tweak the paces to match your current fitness in the Pacing app. It’s a solid way to sharpen your aerobic‑threshold before the heat and humidity of Honolulu. Happy training, and see you at the finish line!