Sage's Marathon Tune-Up

Workout - Sage's Marathon Tune-Up

• 12min @ 10'00''/mi
• 0.0mi @ 5'20''/mi
• 0.0mi @ 8'30''/mi
• 5min rest
• 0.0mi @ 5'10''/mi
• 10min @ 10'00''/mi

Ready to start training?

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

Try in App Now

workout/sages-marathon-tuneup-2fb39948

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

Intro

Coach Sage Canaday’s Honolulu Marathon Race Week Taper Workout from Vo2maxProductions is definitely worth watching. We’ve extracted the essentials and mapped out a session you can run as soon as today. Check the full video if you want additional context and insights.

Key Points

• This taper‑maintenance session focuses on preserving fitness without accumulating fatigue — it’s about keeping your legs responsive and your metabolism active, not building fresh adaptations.
• You’ll run short bursts at marathon race‑pace effort to preserve muscle activation and leg turnover.
• Running at 7,500 ft elevation with downhill and tailwind support means the pace feels slightly gentler than sea-level equivalents would.
• Track heart‑rate and stride metrics as you go; post them to Strava so you can review the data afterward.

Workout Example

Here’s how the session breaks down:

1. Warm‑up: Easy jog for 5–10 minutes to prime your body.
2. 2‑mile tempo run at marathon race‑pace (around 5:20–5:10 per mile).
3. Recovery jog: 3.2 km (roughly 2 miles) at easy effort, then rest for 5 minutes.
4. 1‑mile tempo: Same effort as the first one, aiming for 5:10 per mile or faster if the legs feel strong.
5. Cool down: Easy jog and stretching.

Closing Note

Ready to sharpen your legs before the big race? Run this session this week and use the Pacing app to dial in splits that match your marathon goal. Best of luck — enjoy race day in Honolulu! 🚀

References

• Honolulu Marathon Race Week Taper Workout! Coach Sage Canaday Running VLOG - YouTube (YouTube Video)