WEEKLY TRAINING WRAP VLOG! Feb. 25- March 3rd, 2019 | Sage Canaday Running - Vo2maxProductions
Intro
This is a quick summary of “WEEKLY TRAINING WRAP VLOG! Feb. 25‑ March 3rd, 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 ran about 120 mi (≈200 km) per week, mixing many double‑run days and a couple of single‑day long runs.
- Highlight run: 23 mi (≈37 km) in 2 h 20 min → ~6:07 min/mi (≈3:47 min/km).
- Focus on speed efficiency in the final 5 weeks before the Rotterdam marathon: more strides, glute/hamstring activation, and faster turnover.
- Uses a mix of steady‑state, marathon‑pace intervals, and short surges to build speed while maintaining high volume.
Workout Example
Warm‑up: 10 km easy at ~6:30 min/mi (≈4:00 min/km).
Main set: 10 × 1 km intervals:
- 1 km at marathon effort (~6:07 min/mi, ~3:47 min/km).
- Followed by 1 km “float” at ~6:20 min/mi (≈3:55 min/km) for recovery. Cool‑down: 5 km easy jog.
Speed Fartlek (later in week): 12 × 1‑minute surges at 5‑minute mi pace (~3:07 min/km) with 2‑minute easy jogs in between.
Tip: If a track isn’t available, do the surges on a flat trail or grass field; keep the effort “well below marathon pace” to train turnover.
Closing Note
Give this mix of marathon‑pace repeats, short surges, and high‑volume mileage a try, then tweak the paces in your Pacing app to match your own race‑day goals. Good luck, and enjoy the speed work—your next marathon is waiting!
References
- WEEKLY TRAINING WRAP VLOG! Feb. 25- March 3rd, 2019 | Sage Canaday Running - YouTube (YouTube Video)
Workout - Marathon Pace Float Intervals
- 12min @ 6'30''/km
- 5 lots of:
- 1.0km @ 5'45''/km
- 1.0km @ 6'30''/km
- 12min @ 6'30''/km
to import the workout after you install it.
