Sage's Boston Prep VO2 Max

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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/sages-boston-prep-vo2-max-eb707fff

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Here’s an overview of ⚠️This workout was BRUTAL! ☠ from Vo2maxProductions, a solid training resource. This breakdown takes you through the workout so you can execute it today. Watch the full video for additional details and insight.

Key Points

• At its core, this is a classic V2‑max interval workout that spikes heart rate, triggers a strong lactate stimulus, and improves running economy faster than marathon-pace training can.
• Running at altitude (≈7,000 ft) with wind resistance makes the pace feel steeper, so dial in your effort level rather than chasing specific clock times.
• Zero in on leg turnover, stride extension, and hip drive—shoot for a high cadence (170‑180 spm) to prevent over-striding.
• Add a handful of strides before the main set to activate your neuromuscular system.

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

1. Warm‑up – 10–12 minutes of easy jogging, then 4–6 × 100 m strides.
2. Main set – 6 × 1 km (about 2.5 laps on a 400 m track) run at a hard-yet-sustainable V2‑max intensity (around 300–320 m/min at sea level conditions).
   • Recovery: 2 minutes of easy jogging (roughly 200 m) between repeats.
3. Cool‑down – 8–10 minutes easy jogging, then a few relaxed strides to close out.

Tip: When conditions make the pace feel too steep, cut back the interval distance (say, 800 m) or extend recovery windows. What matters is holding a high heart rate and quick leg turnover—clock time takes a back seat.

Closing Note: Try this V2‑max session and adjust the distances and recovery to match your fitness level and the targets you’ve set in the Pacing app. You’ll build speed, power, and race-day confidence—get out there and lean into the burn! 🚀

References

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