COPENHAGEN MARATHON VLOG UPDATE: 10 DAYS OUT! SAGE CANADAY RUNNING - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of COPENHAGEN MARATHON VLOG UPDATE: 10 DAYS OUT! 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 in the final taper, cutting weekly mileage to about 70‑75 mi (≈120 km) and planning a relaxed 14‑mi long run to keep metabolism up without adding fatigue.
He emphasizes staying warm and managing wind resistance with proper clothing (rain jacket, long pants) to avoid hypothermia on a potentially wet, windy race day.
The core speed session is an 8 × 1‑minute surge followed by 1 minute easy, finishing with a 3‑mi up‑tempo run. The structure itself is a great example of how to adapt workouts for specific race goals, a core concept in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
The goal of the 1-minute surges is to practice marathon-pace leg turnover without accumulating major fatigue. Unlike the all-out efforts required for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time, these are about rhythm and efficiency.
The final 3-mile tempo run at a “comfortably hard” pace locks in that race-day feeling. This type of sustained effort is a staple in many training plans, including those for shorter distances you can read about in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example:

Warm‑up: 10‑15 min easy jog
8 × [1 min @ ~6:00 min/mi (≈350 sec/km) + 1 min easy jog]
Cool‑down: 3‑mile steady at 5:20‑5:30 min/mi (≈3:20‑3:25 min/km)
Total: ~30‑35 min

Adjust the paces to match your current marathon goal – the idea is to run slightly faster than marathon pace for the short surges and then hold a comfortably hard tempo for the final miles.

Closing Note: Give this taper‑friendly speed session a try this week, tweak the paces to fit your own training zones, and log it in the Pacing app. Good luck with the Copenhagen Marathon – you’ve got this