HOW TO RUN A FASTER MARATHON! Sage Canaday Running Tips and Training Advice - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of HOW TO RUN A FASTER MARATHON! Sage Canaday Running Tips and Training Advice 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

Build a solid aerobic base – aim for 80 % of weekly mileage at easy, conversational pace; target 50–100 km (≈30–60 mi) per week before adding intensity.
Gradually increase frequency – move from 4 to 5–6 running days per week; double‑up (two runs a day) only after you’re comfortably above ~110 km (≈70 mi) weekly.
Long‑run quality matters – incorporate marathon‑pace segments, faster surges, or finish with 8–12 km at goal race pace on tired legs.
Add targeted speed work – occasional 800 m to 1 mi repeats at 5K/10K pace, plus 20‑minute tempo/threshold runs ~15‑20 s per mile faster than marathon pace.
Practice nutrition & hydration – take carbs every 5–8 km (≈3–5 mi) to avoid hitting the wall; balance fluid intake to stay comfortable.
Pacing strategy on race day – start conservatively for the first 10 km, settle into even splits, and aim to hold steady in the final 10 km.

Workout Example

Weekly Sample (for a sub‑3‑hour marathon goal, ~6 min / mi pace)

Easy runs – 4 mi @ 9:00–9:30 / mi (≈15 km) × 3 days
Long run – 16 mi (≈26 km) total: 12 mi easy, then 4 mi @ 6:30 / mi (goal marathon pace), finish 4 mi @ 6:00 / mi (slightly faster) on tired legs.
Tempo/Threshold – 20 min @ 6:15 / mi (≈15 s faster than marathon pace) once per week.
Speed interval – 6 × 800 m @ 5K pace (~5:30 / mi) with 400 m jog recovery, or 4 × 1 mi @ 6:00 / mi with 800 m jog.
Optional double‑day (if weekly volume >110 km): add a short 3 mi easy run on a rest day.

Adjust paces to your own training zones using the Pacing app.

Closing Note

Give these sessions a try, tweak the distances and paces to fit your current fitness, and let the Pacing app help you personalize every run. Happy training – you’re on your way to a faster marathon!