HOW I RAN A SUB 2:20 MARATHON | Sage Canaday Training Log and Workout Tips - Vo2maxProductions

Aug 13, 2025

Intro: This is a quick summary of HOW I RAN A SUB 2:20 MARATHON | Sage Canaday Training Log and Workout Tips 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:

Train around your marathon goal pace (≈ 5:08 min/mi or 3:10 min/km for a sub‑2:20 marathon) and gradually add faster intervals that are 10–20 sec/mi (≈ 6–12 sec/km) quicker.
Core workouts are long repeats (2‑3 mi / 3‑5 km) at slightly faster than marathon pace, plus hard long runs of 20 mi (32 km) with the second half at goal pace.
Consistent high‑weekly mileage (50–120 mi / 80–190 km) builds the aerobic base; keep mileage manageable to avoid injury.
Sprinkle speed sessions every 1–2 weeks: kilometer repeats (≈ 3 min/km) or mile repeats, aiming for VO₂‑max effort while still staying close to half‑marathon/10 k pace.

Workout Example:

Warm‑up: 1 mi easy + 4 × 400 m strides.
Main set: 5 × 2 mi (3.2 km) repeats at ~5:06 min/mi (≈ 3:10 min/km) with 800 m jog recovery.
Cool‑down: 1 mi easy. Total: ~10 mi (16 km) with the repeats slightly faster than your marathon goal pace, giving you a solid feel for the target effort.

Closing Note: Try this workout this week, then adjust the paces to match your own goal using the Pacing app. You’ll feel more comfortable at marathon pace and stronger on race day. Happy running!