Sage's Progressive 2km Repeats

Workout - Sage's Progressive 2km Repeats

• 15min @ 6'00''/km
• 2.0km @ 4'30''/km
• 3min rest
• 2.0km @ 4'25''/km
• 3min rest
• 2.0km @ 4'20''/km
• 3min rest
• 2.0km @ 4'15''/km
• 3min rest
• 2.0km @ 4'10''/km
• 3min rest
• 10min @ 6'00''/km

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Intro

Here’s a rundown of “2023 Honolulu Marathon Training VLOG 2” from Vo2maxProductions. Worth a watch. We’ve pulled the key takeaways so you can try the workout yourself. Check the full video for all the context and details.

Key points

• Four weeks before race day at Honolulu, Sage is training at ~7,500 ft elevation, which costs roughly 20 s/mi (15 s/km) compared to running at sea level.
• His weekly mileage hovers around 90 mi (about 145 km), with the target of pushing past 100 mi/week before race day.
• Training emphasizes substance over volume. Long runs, threshold repeats, and short recovery-focused treadmill sessions build mileage without tipping into overtraining.
• Having recovered from a pulmonary embolism, he prioritizes pre-run mobility work, strength training, and regular blood tests to protect his health through this block.

Workout example

5 × 2 km progressive threshold intervals (track)

1. Start with a 10 to 15 minute easy jog to warm up.
2. Run the opening 2 km at just under 7:20 min/mi (about 4:30 min/km).
3. Take 3 minutes to recover (easy jog or walk).
4. Return for another 2 km, then progressively pick up the pace: 7:19, 7:16, 7:10, finishing with a strong 6:40 min/mi (about 4:10 min/km) effort on the final 2 km.
5. Cool down for 10 minutes at an easy pace.

Notes: the altitude adds difficulty. Paces will feel harder than their sea-level equivalents, so adjust based on your location. The 3-minute recovery stretches keep you locked in the lactate-threshold zone (LT1-LT2). Personalize your target paces according to your fitness and current altitude adaptation.

Closing note

Try this 5×2 km threshold session this week and adjust the paces to suit your fitness in the Pacing app.

References

• 2023 Honolulu MarathonTraining VLOG 2 | Sage Canaday - YouTube (YouTube Video)