Why You Don't Need To Train at Marathon Pace! Running Coach Sage Canaday Training Talk EP. 65 - Vo2maxProductions

Intro

This is a quick summary of Why You Don’t Need To Train at Marathon Pace! from Vo2maxProductions. It’s a great watch — we’re breaking down the key takeaways so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Marathon‑pace isn’t the only way to train; running slightly faster and slower than your goal pace provides a stronger and more varied training stimulus.
• Use negative‑split long runs: start the first half at an easy pace, then deliberately pick up the effort in the second half.
• Focus on pace for the faster marathon‑pace segments, and on RPE (Rate of Perceived Exertion) or heart rate for the recovery and zone‑2 portions.
• Your lactate-threshold pace, which is often close to your 10K race effort, can be a powerful predictor of your marathon potential. Incorporating this faster tempo work is crucial, and you can learn more about dialing in that specific effort in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Mix in faster “up‑tempo” miles (10‑15 sec/mi faster than your goal) and occasional slower long runs for overall durability. To build the leg speed needed for these faster efforts, it helps to have a foundation of pure speed work. For ideas on building that top-end gear, explore our strategies for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

Workout Example The workout below is a fantastic example of a long run that incorporates these principles. It’s a challenging session that blends endurance with speed, a core concept you can explore further in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

Long‑run negative‑split (20 mi / 32 km total):
1. First 10 mi (16 km) easy‑steady (Zone 2) – comfortable conversational pace.
2. Last 10 mi (16 km) progressive effort:
   • 2 mi at 10‑15 sec/mi faster than goal marathon pace (e.g., 6:10 min/mi if goal is 6:52 min/mi).
   • 1 mi recovery jog at easy pace.
   • Repeat the 2 mi fast/1 mi easy block 3–4 times.
   • Finish with a cool‑down jog.

Adjust the distances and number of repeats to match your weekly mileage. Use the Pacing app to set the exact paces for your own goal.

Closing Note Give this negative‑split, up‑tempo approach a try on your next long run, and feel free to tweak the paces for your own fitness in the Pacing app. You’ll be better prepared for marathon day—keep moving forward and enjoy the training

References

• Why You Don’t Need To Train at Marathon Pace! Running Coach Sage Canaday Training Talk EP. 65 - YouTube (YouTube Video)

Workout - Fast-Finish Long Run

• 12min @ 6'00''/km
• 8.0km @ 6'00''/km
• 3 lots of:
  • 3.2km @ 7'50''/mi
  • 1.6km @ 6'00''/km
• 7min @ 6'00''/km

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