Sage's Marathon Tune-Up

Workout - Sage's Marathon Tune-Up

• 12min @ 10'00''/mi
• 0.0mi @ 5'20''/mi
• 0.0mi @ 8'30''/mi
• 5min rest
• 0.0mi @ 5'10''/mi
• 10min @ 10'00''/mi

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Intro

Coach Sage Canaday’s Honolulu Marathon Race Week Taper Workout from Vo2maxProductions is worth watching. The essentials are below, mapped out so you can run it today. Watch the full video for context.

Key points

• This taper-maintenance session preserves fitness without piling up fatigue. It keeps the legs responsive and the metabolism active, not building new adaptations.
• Short bursts at marathon race-pace effort keep muscle activation and leg turnover.
• Running at 7,500 ft elevation with downhill and tailwind support means the pace feels slightly gentler than sea-level equivalents.
• Track heart-rate and stride metrics. Post them to Strava to review later.

Workout example

The session:

1. Warm-up: easy jog for 5 to 10 minutes.
2. 2-mile tempo run at marathon race-pace (around 5:20 to 5:10 per mile).
3. Recovery jog: 3.2 km (roughly 2 miles) easy, then rest for 5 minutes.
4. 1-mile tempo: same effort as the first, aiming for 5:10 per mile or faster if legs feel strong.
5. Cool-down: easy jog and stretching.

Closing note

Run this session this week and use the Pacing app to set splits that match your marathon goal.

References

• Honolulu Marathon Race Week Taper Workout! Coach Sage Canaday Running VLOG - YouTube (YouTube Video)