Sage's Marathon Mile Repeats

Workout - Sage's Marathon Mile Repeats

• 15min @ 10'00''/mi
• 5 lots of:
  • 1.6km @ 8'50''/mi
  • 2min 30s rest
• 15min @ 10'00''/mi

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Intro

Quick breakdown of My Next (MARATHON) RACE! from Vo2maxProductions—definitely worth watching. We’re walking through the key takeaways so you can put these ideas into practice right away. The full video has much more context, so check it out when you have time.

Key Points

• Sage is in the final taper phase with 80–90 mi (≈130–150 km) planned this week, leading up to his marathon two and a half weeks away.
• The centerpiece of training: high-volume long runs (20 mi / 32 km) at just under 7 min/mile pace, punctuated with short 1-minute surges at faster effort and occasional sub-6-min miles.
• Coming up: 5 × 1-mile repeats on the track (5:00–5:30 min/mile range) two weeks out, then a light 10 km fartlek or time-interval session to maintain leg turnover.
• The long run happens fasted (water only), a strategy to teach the body to burn fat as fuel more effectively while creating a modest glycogen deficit.
• Marathon selection matters—Sage prioritizes flat, USATF-certified courses with pleasant conditions (around 70 °F), minimal wind exposure, and quality fields (examples like Copenhagen Marathon).

Workout Example

Long Run (20 mi / 32 km)

• Shoot for < 7 min/mile average pace (≈8:45 min/km).
• Drop in 1-minute hard efforts every 2–3 miles at sub-6-min-mile intensity to keep effort elevated.
• Complete the run fasted (water only) to build fat-burning capacity.

Speed Session (2 weeks out)

• 5 × 1-mile repeats on the track.
• Target: ~5:00–5:30 min/mile (≈3:07–3:30 min/km).
• Allow 2–3 min recovery jogs between repeats.

Recovery/Fartlek (10 km total)

• Easy-paced run with unplanned 30-second pickups roughly every 2 km.
• Goal: maintain turnover, flush the system, preserve fitness without excess load.

Closing Note

Test these workouts yourself and dial in the paces based on where you’re at with the Pacing app—adjust distance or effort to fit your current condition. Enjoy the process and best of luck with your marathon! 🚀

References

• My Next (MARATHON) RACE! Sage Canaday Running VLOG and Training - YouTube (YouTube Video)