Sage's Marathon Mile Repeats

Sage's Marathon Mile Repeats

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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A quick breakdown of “My Next (MARATHON) RACE!” from Vo2maxProductions. The full video has much more context.

Key points

  • Sage is in the final taper phase with 80–90 mi (≈130–150 km) planned this week, leading up to a marathon two and a half weeks away.
  • The centerpiece is high-volume long runs (20 mi / 32 km) at just under 7 min/mile pace, with short 1-minute surges at faster effort and occasional sub-6-min miles.
  • Coming up: 5 × 1-mile repeats on the track (5:00–5:30 min/mile) two weeks out, then a light 10 km fartlek or time-interval session.
  • The long run is fasted (water only) to teach the body to burn fat as fuel and create a modest glycogen deficit.
  • Marathon selection matters. Sage prioritizes flat, USATF-certified courses with pleasant conditions (around 70 °F), minimal wind, and quality fields (e.g., Copenhagen Marathon).

Workout example

Long run (20 mi / 32 km):

  • Aim for < 7 min/mile average pace (≈8:45 min/km).
  • Drop in 1-minute hard efforts every 2–3 miles at sub-6-min-mile intensity.
  • Run fasted (water only) to build fat-burning capacity.

Speed session (2 weeks out):

  • 5 × 1-mile repeats on the track.
  • Target: ~5:00–5:30 min/mile (≈3:07–3:30 min/km).
  • 2–3 min recovery jogs between repeats.

Recovery/fartlek (10 km total):

  • Easy run with unplanned 30-second pickups roughly every 2 km.
  • Maintain turnover, flush the system, preserve fitness without extra load.

Try these workouts and dial in the paces with the Pacing app.

References

Inspired by Vo2maxProductions

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