Toughest Workouts of My Life! Sage Running and Training Advice - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of “Toughest Workouts of My Life! Sage Running 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

Match intensity to your race goal – workouts that are too hard for your current fitness can leave you flat on race day.
Consistency beats occasional heroics – steady moderate‑effort runs often lead to the best performances.
Negative splits are a useful benchmark – even VO₂‑max intervals should finish strong; if you’re slowing down, the session may be too long or too fast.
Avoid over‑training – a string of high‑intensity sessions without adequate recovery can cause burnout and wall‑hitting in marathons.
Listen to the coach (or your own data) – purposeful, aerobic‑focused training is usually more sustainable than endless speed work.

Workout Example (NYC Marathon Prep – “Too Much Speed”)

30 × 400 m repeats

Target interval pace: 64‑69 seconds per 400 m (roughly 5:00‑5:30 min/mile)

Rest: 45 seconds easy jog (≈100 m) between each repeat

Total distance: 12 km (30 × 400 m) plus ~1.5 km of recovery jogs

Goal: Build speed while keeping the rest short to simulate marathon‑pace surges.

Lesson: Sage found this session too intense for marathon training – it left his legs “dead” and contributed to hitting the wall in the NYC Marathon. Use it sparingly, and be ready to back‑off if form degrades.

Practical Tips You Can Use Now

Start with a realistic interval count – if 30×400 m is too much, try 12–15 repeats at the same pace and rest.
Monitor form and heart‑rate – if you’re losing form before the interval ends, the pace is too fast for that day.
Pair hard sessions with easy days – follow any high‑intensity workout with a low‑intensity run or full rest.
Customize paces in the Pacing app – plug your own 5K or marathon pace and let the app calculate the interval times for you.

Closing Note

Give the 30×400 m repeat session a try (or a scaled‑down version) and see how your body reacts. Remember, the best training plan is the one that keeps you healthy and improves over time. Adjust the paces to fit your own fitness in the Pacing app, stay consistent, and enjoy the process. Happy running!