Marathon Simulation Run

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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Matthew Choi’s “21 Mile Marathon Workout | Houston Marathon Prep 2023” is a must-watch. Below you’ll find the essential takeaways so you can attempt this workout yourself. Watch the full video for Matthew’s complete walkthrough.

Key points

• Replicate race day down to the details. Same shoes, identical meal timing, your usual morning routine, and the mental approach you’ll need.
• Eat beforehand (peanut butter and honey on Ezekiel bread, athletic greens, black coffee) and give yourself time to use the bathroom first.
• Every 30 minutes or so (roughly every 4 miles), take a gel, applesauce-style “human gel”, or electrolyte drink. Tailwind works well for the latter.
• Spend 5 to 10 minutes on soft-tissue work before you go: foam rolling, massage gun, and dedicated hip flexor and hamstring attention.
• Leave the headphones at home. Pay attention to your breathing and body mechanics instead.

Workout example

All paces are minutes per mile.

1. Warm-up: 3 miles at an easy tempo, then add in walking drills, striders, and leg swings.
2. Tempo phase: 4 miles at marathon-tempo pace, a bit quicker than your goal race speed, around 6:15 per mile.
3. Main set: run 14-16 miles continuously at your goal marathon pace, roughly 6:30-6:38 per mile.
4. Cool-down: jog or walk easily to complete the full 21 miles.
5. Fuel stops: every 30 minutes (around 4 miles), take a gel and water or electrolyte drink. Use a 3.5-mile loop route to simulate race-day aid stations.

Practical tips

• Have carbs and coffee ready before you start. Don’t attempt a long run without eating first.
• Design your route with loops so you can return to a home “station” for refueling. This mimics the aid stations you’ll encounter on race day.
• Develop a mental mantra and monitor your form and hips. Resist slowing down when self-doubt strikes.
• Customize the paces to your personal marathon goal. Plug your target pace into the Pacing app and keep the same overall structure.

Closing note

Try this 21-mile session and adjust the paces for your specific goal. Track your custom paces in the Pacing app.

Watch the full video for Matthew’s complete breakdown and recovery guidance.

References

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