London Marathon Prep: 10k Pace Repeats

Workout - London Marathon Prep: 10k Pace Repeats

• 15min @ 9'30''/mi
• 4 lots of:
  • 100m @ 4'00''/km
• 5 lots of:
  • 804m @ 7'00''/mi
  • 3min rest
• 12min @ 9'30''/mi
• 5min @ 9'30''/mi

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Intro

What Shervin Shares breaks down in “16 Weeks of Runna Training. But I Made One Big Mistake” is worth your time. Here’s a summary of the key takeaways and some of the workouts you can start running today. The full video has much more context and detail.

Key points

• AI-driven plan: Runna builds a 12-week marathon schedule from your most recent race performance, then adjusts your target paces as you get stronger.
• 80/20 rule: spend 80% of your weekly mileage running at an easy clip. The remaining 20% should be quality work (tempo, intervals, marathon-pace efforts).
• Outdoor runs and treadmill workouts: switch between GPS-tracked outdoor running and treadmill speed work without losing consistency in your paces.
• Running with others: training alongside friends or a running club gives you the push and accountability you need to get through tough sessions.
• Fueling properly: don’t skip your pre-run carbs, electrolytes, or hydration. The video’s “big mistake” lesson is really about running out of salts mid-effort.

Workout example

All distances in miles.

1. Half-mile race-pace repeats: 5 × 0.5 mi at ~7:00/mi (targeting splits of 7:04, 6:58, 6:56, 7:20). Do an easy 0.5 mi to warm up first, then hit the repeats.
2. Mile repeats (low-tempo): 4 × 1 mi at 6:30/mi, alternating 6:45 for two miles and 6:30 for the next two.
3. Pyramid interval: 800 m @ 6:10/mi, 400 m @ 6:20/mi, 200 m at a faster clip, then back off.
4. Long run: begin at 11 mi, with an optional 1 mi “extra credit” if you’re experienced. Build toward 20 mi total, hitting 6:45/mi pace for the final 4 miles.
5. Deload week: drop to 7.5 mi at an easy effort, holding back on intensity to let your body recover.

Practical tips to try right now

• Start small on long runs. Keep your first long run to under 12 mi. Add distance only when you’re confident you’re healthy.
• Enable pace notifications. Set Runna to alert you when you drift outside your target zone.
• Drink before you’re parched. Carry water and a gel pack. Refuel roughly every 45 minutes.
• Find a training partner. The 5-mi tempo or 0.5-mi repeats go much better with someone else keeping you honest.
• Sync with your Pacing app. Copy your workout paces into Pacing after you finish and adjust them based on how you felt.

Closing note

Take these workouts for a spin, dial in the paces using your Pacing app, and stick with that 80/20 balance.

References

• 16 Weeks of Runna Training. But I Made One Big Mistake (London Marathon 2025) - YouTube (YouTube Video)