⚠️This workout was BRUTAL! ☠ 🏃🏻‍♂️🙌 Boston Marathon 2025 Training w/ Sage Canaday - Vo2maxProductions

Intro: This is a quick summary of ⚠️This workout was BRUTAL! ☠ 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

• The session is a classic V2‑max interval workout designed to raise heart rate, create a strong lactate stimulus, and improve running economy faster than marathon pace.
• Altitude (≈7,000 ft) and wind make the effort feel harder, so pace should be based on effort rather than exact speed.
• Focus on leg turnover, stride extension, and hip drive; keep cadence high (aim for 170‑180 spm) to avoid over‑striding.
• Include a few strides before the main set to prime the neuromuscular system.

Workout Example (track‑based, 1 km repeats):

1. Warm‑up – 10‑12 min easy jog + 4‑6 × 100 m strides.
2. Main set – 6 × 1 km (≈2.5 laps of a 400 m track) at a hard‑but‑controllable V2‑max effort (roughly 300‑320 m/min if you could measure it at sea level).
   • Recovery: 2 min easy jog (≈200 m) between each repeat.
3. Cool‑down – 8‑10 min easy jog, finish with a few easy strides.

Tip: If the wind or altitude makes the pace feel too fast, shorten the intervals (e.g., 800 m) or add a bit more recovery. The goal is a high heart‑rate, fast‑leg turnover, not a specific clock time.

Closing Note: Give this V2‑max session a go and tweak the distances or recovery to match your own fitness and the paces you set in the Pacing app. You’ll boost speed, power, and confidence for race day—so lace up, hit the track, and own the burn! 🚀

References

• ⚠️This workout was BRUTAL! ☠ 🏃🏻‍♂️🙌 Boston Marathon 2025 Training w/ Sage Canaday - YouTube (YouTube Video)

Workout - Sage's Boston Prep VO2 Max

• 12min @ 6'15''/km
• 5 lots of:
  • 100m @ 2'30''/km
  • 1min @ 7'30''/km
• 6 lots of:
  • 1.0km @ 4'30''/km
  • 2min @ 7'00''/km
• 12min @ 7'00''/km

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