20x400m Track Economy Workout | Sage Canaday TRAINING FOR A 2:18 MARATHON - VO2maxProductions

Quick Summary

Video: “20x400m Track Economy Workout | Sage Canaday TRAINING FOR A 2:18 MARATHON” – VO2maxProductions

This is a quick summary of Sage Canaday’s 20 × 400 m track economy workout 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 Training Concepts

• Leg turnover & power: 400‑m repeats are used to improve leg turnover, spike heart‑rate, and develop muscle‑fiber activation for faster flat running.
• Speed for marathon: Running the repeats significantly faster than marathon pace (aiming ~70‑73 s per 400 m, roughly 2 seconds faster per lap than race pace) to sharpen speed and efficiency.
• High‑volume, low‑rest: 16‑20 repetitions with ~1:30 jog‑recovery, keeping the workout intense but manageable.
• Wind management: Start each repeat on a different 200‑m marker to face varying wind conditions, ensuring a balanced effort.
• Complementary strength work: Hex bar deadlifts, ham‑string curls, and glute/hamstring activation are suggested to support leg power.

Workout Example

Warm‑up: 10‑15 min easy jog + dynamic drills

Main Set: 20 × 400 m repeats
- Target 400 m time: 70‑73 seconds (adjust +2‑3 s if windy or altitude)
- Rest: 1:30 jog or easy run between reps (≈ 1½ min)
- Optional: Alternate starting line every 200 m to change wind exposure.

Cool‑down: 4‑4.5 mi (≈6.5 km) easy jog

Tip: If the wind is strong (20‑30 km/h), give yourself an extra 2‑3 seconds per lap and focus on maintaining good form.

Closing Note

Give this workout a try this week and tweak the paces to match your own marathon goal using the Pacing app. You’ve got the speed and the power—now go nail those 400‑meter repeats and keep moving toward that sub‑2:19 marathon! 🚀

References

• 20x400mTrack Economy Workout| Sage Canaday TRAINING FOR A 2:18 MARATHON - YouTube (YouTube Video)

Workout - Sage's 400m Economy Repeats

• 10min @ 7'00''/km
• 12 lots of:
  • 400m @ 4'30''/km
  • 1min 30s rest
• 5min @ 7'30''/km

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