Sage's Progressive 2km Repeats

Workout - Sage's Progressive 2km Repeats

• 15min @ 6'00''/km
• 2.0km @ 4'30''/km
• 3min rest
• 2.0km @ 4'25''/km
• 3min rest
• 2.0km @ 4'20''/km
• 3min rest
• 2.0km @ 4'15''/km
• 3min rest
• 2.0km @ 4'10''/km
• 3min rest
• 10min @ 6'00''/km

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Intro

Here’s a rundown of 2023 Honolulu Marathon Training VLOG 2 from Vo2maxProductions—definitely worth a watch. We’ve pulled the key takeaways so you can try the workout yourself. Check the full video for all the context and details.

Key Points

• Four weeks before race day at Honolulu, Sage is training at ~7,500 ft elevation, which costs roughly 20 s/mi (15 s/km) compared to running at sea level.
• His weekly mileage hovers around 90 mi (≈145 km), with the target of pushing past 100 mi/week before race day.
• Training emphasizes substance over volume: long runs, threshold repeats, and short recovery-focused treadmill sessions build mileage without tipping into overtraining.
• Having recovered from a pulmonary embolism, he prioritizes pre-run mobility work, strength training, and regular blood tests to protect his health through this block.

Workout Example

5 × 2 km progressive threshold intervals (track)

1. Start with a 10–15 minute easy jog to warm up.
2. Run the opening 2 km at just under 7:20 min/mi (≈4:30 min/km).
3. Take 3 minutes to recover (easy jog or walk).
4. Return for another 2 km, then progressively pick up the pace: 7:19, 7:16, 7:10, finishing with a strong 6:40 min/mi (≈4:10 min/km) effort on the final 2 km.
5. Cool down for 10 minutes at an easy pace.

Notes: The altitude adds difficulty—paces will feel harder than their sea-level equivalents, so adjust based on your location. The 3-minute recovery stretches keep you locked in the lactate-threshold zone (LT1–LT2). Personalize your target paces according to your fitness and current altitude adaptation.

Closing Note

Try this 5×2 km threshold session this week and adjust the paces to suit your fitness in the Pacing app. It’s an excellent way to build aerobic-threshold sharpness before you race in the humidity and heat of Honolulu. Get after it, and enjoy the finish line!

References

• 2023 Honolulu MarathonTraining VLOG 2 | Sage Canaday - YouTube (YouTube Video)