21 Mile Marathon Workout | Houston Marathon Prep 2023 - Matthew Choi

This is a quick summary of 21 Mile Marathon Workout | Houston Marathon Prep 2023 from Matthew Choi. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Treat the run like a race‑day simulation: same shoes, nutrition, morning routine, and mental focus.
• Fuel before you start (peanut butter & honey on Ezekiel bread, athletic greens, black coffee) and hit the bathroom early.
• Use a gel or applesauce‑style “human gel” and an electrolyte drink (Tailwind) every ≈30 minutes (about every 4 mi).
• Do a quick 5‑10 min soft‑tissue routine (foam roll, massage gun, hip‑flexor/hamstring work) before heading out.
• Run without music to train mental toughness; focus on breath and form.

Workout Example (all paces are minutes per mile)

1. Warm‑up – 3 mi easy + walking drills, striders, leg swings.
2. Tempo block – 4 mi at a “marathon tempo” (slightly faster than goal marathon pace, around 6:15 /mi).
3. Marathon‑pace block – 14‑16 mi continuous at goal marathon pace (≈6:30–6:38 /mi).
4. Cool‑down – easy jog or walk to finish the 21 mi total.
5. Nutrition stops – every 30 min (≈4 mi) take one gel + water or electrolyte drink; use the 3.5‑mi loop to simulate aid stations.

Practical Tips

• Eat a small carb‑dense snack and coffee before the run; never start a long run on an empty stomach.
• Plan your route so you can loop back to a “station” for gels and fluids, mimicking race‑day aid stations.
• Keep a mental mantra and stay aware of your hips/form; resist the urge to slow down when doubt creeps in.
• Adjust the pace to match your own goal marathon time – just plug your target pace into the Pacing app and follow the same structure.

Closing Note Give this 21‑mile simulator a go and tweak the paces to fit your own marathon goal. You’ll walk away with stronger nutrition habits, better mental grit, and confidence for race day. Log your custom paces in the Pacing app and crush the Houston Marathon!

Remember to watch the full video for Matthew’s in‑depth walkthrough and extra recovery tips.

References

• 21 Mile Marathon Workout | Houston Marathon Prep 2023 - YouTube (YouTube Video)

Workout - Marathon Simulation Run

• 0.0mi @ 13'00''/mi
• 0.0mi @ 12'00''/mi
• 0.0mi @ 8'30''/mi
• 0.0mi @ 7'30''/mi
• 0.0mi @ 13'00''/mi

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