Training Week Wrap VLOG March 4th-10th 2019 | Sage Canaday Marathon-Ultra Training - Vo2maxProductions

Aug 13, 2025

This is a quick summary of Training Week Wrap VLOG March 4th-10th 2019 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 logged 117 mi (≈190 km) in the 7‑day period—an ideal weekly volume for marathon‑ultra training.
The week included three quality, faster‑paced sessions mixed with easy “slug” runs at roughly 7:30 / mi (easy aerobic mileage of 10‑12 mi per day). These key workouts are a form of interval training, designed to boost speed and efficiency. For a complete overview of this training method, you can explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Focus on high cadence (≈180 spm), leg‑strength, and maintaining a marathon‑goal pace of 5:18 / mi (3:17 / km) despite cold, snowy conditions.
Training is happening at altitude (Boulder), so paces may feel a bit slower than sea‑level times.

Workout Example:

Target Workout – 400 m repeats
- 16 × 400 m repeats on a bike path (measured as 400 m on GPS).
- Aim for a fast marathon‑pace effort – roughly 5:20‑5:30 / mi (or 3:20‑3:30 / km). While Sage uses these for marathon-specific endurance, this style of workout is also fundamental for shorter distances. You can see how similar principles are applied toward Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Keep rest short (≈45 seconds) between repeats to keep turnover high.
Mileage‑Day – 1‑mile repeats
- 2 × 1‑mile (1,600 m) repeats at about 5:01 / mi (5:01 / km) with ~3 min recovery.
- Follow with a 6‑mile steady run at 5:27 / mi (slightly slower than marathon pace).
- Finish with a final 1‑mile repeat at 4:59 / mi.
Ten‑by‑1k Workout
- 10 × 1 km repeats (pace not explicitly given, but intended to be faster than marathon pace). This classic session is fantastic for building speed endurance. In fact, it’s a staple workout for runners focused on shorter races, and you can find similar structures in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Keep rest intervals short (aim for 2‑3 min) to improve speed‑efficiency.

Practical Tips:

Use high‑cadence (180 spm) drills to improve turnover and leg speed.
Run in cold, snowy conditions to strengthen glutes and hamstrings; treat the snow as a strength‑building tool.
Adjust paces for altitude: treat the listed paces as a baseline and add 20‑30 seconds per mile when you’re at sea level.
Keep easy days truly easy (≈7:30 / mi) to build aerobic base without over‑loading.

Closing Note: Give these workouts a try and tweak the paces to match your own fitness in the Pacing app. Keep pushing, stay healthy, and enjoy the process—your next marathon‑ultra is within reach! 🚀