My Next (MARATHON) RACE! Sage Canaday Running VLOG and Training - Vo2maxProductions

Intro

This is a quick summary of My Next (MARATHON) RACE! 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 phase, aiming for 80‑90 mi (≈130‑150 km) this week before a marathon in two‑and‑a‑half weeks.
• Main focus: high‑volume long runs (20 mi / 32 km) at just under 7 min/mile average with short 1‑minute surge pickups, plus occasional sub‑6‑min miles.
• Upcoming speed work: 5 × 1‑mile repeats on the track (around 5:00‑5:30 min/mile) two weeks out, followed by a light 10 km fart‑lek or time‑interval to keep leg turnover high.
• Sage runs the long run fasted (water only) to train the body to burn fat more efficiently and to deplete glycogen modestly.
• When choosing a marathon, he looks for a flat, USATF‑certified course with moderate temperatures (≈70 °F), low wind, and strong competition (e.g., Copenhagen Marathon).

Workout Example

Long Run (20 mi / 32 km)

• Target average pace: < 7 min/mile (≈8:45 min/km).
• Include 1‑minute surges every 2–3 miles at a faster effort (sub‑6 min/mile) to keep the heart rate up.
• Run fasted (water only) to improve fat oxidation.

Speed Session (2 weeks out)

• 5 × 1‑mile repeats on the track.
• Target pace: ~5:00–5:30 min/mile (≈3:07–3:30 min/km).
• Rest 2–3 min jog between repeats.

Recovery/Fart‑lek (10 km total)

• Light, easy‑pace run with random 30‑second pickups every 2 km.
• Purpose: keep leg turnover high, clear the lungs, and maintain fitness without adding fatigue.

Closing Note

Give these workouts a try and adapt the paces to your own fitness using the Pacing app—tweak the distance or intensity to match your current level. Good luck, and enjoy the journey toward your next marathon! 🚀

References

• My Next (MARATHON) RACE! Sage Canaday Running VLOG and Training - YouTube (YouTube Video)

Workout - Sage's Marathon Mile Repeats

• 15min @ 10'00''/mi
• 5 lots of:
  • 1.6km @ 8'50''/mi
  • 2min 30s rest
• 15min @ 10'00''/mi

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