A FULL Week Of Marathon Training- Just 10 Weeks To Go! - Ben Is Running

Quick summary of A FULL Week Of Marathon Training – Just 10 Weeks To Go! from Ben Is Running – a solid watch! Below is the rundown so you can try the workout today. Be sure to watch the full video for the full context.

Key training concepts

• Progressive overload – weekly volume bumps (last week 2 × 5 km, this week 4 × 3 km = 12 km total).
• Marathon‑pace intervals – 3 km repeats at target PB pace (~3:25 min/km). This type of workout is a cornerstone of race-specific fitness. For a deeper dive into the science and variety of these sessions, our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them is an excellent resource.
• Balanced week – easy run (10 km @ ~5:00 min/km), tempo run (12–14 km at marathon‑pace), plus rehab work for hamstring tendinopathy. That easy 10 km run is vital for building an aerobic base, a concept familiar to anyone who has trained for that distance. You can learn more about optimizing your pacing for these runs in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Pain‑management rule – keep running discomfort ≤ 4/10 to stay green‑lighted by physio.

Workout example (Tuesday session)

1. Warm‑up – 3 km easy, 4:42 min/km.
2. 4 × 3 km repeats at 3:24–3:25 min/km (aim for your marathon‑PB pace). These longer repeats build endurance at race pace, but interval structures can be adapted for any goal. For comparison, runners looking to build raw speed use very different strategies, which we explore in Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
3. Cool‑down – 2.8 km easy. Total: ~19 km.

Practical tips you can use right now

• Track your intervals and keep the pain rating low; if it spikes above 4/10, back off and focus on rehab.
• Use a treadmill for “guaranteed” tempo miles when motivation dips.
• Gradually add 1–2 km to each weekly tempo run (12 km → 14 km → 16 km, etc.).
• Log every run in the Pacing app and customize the paces to fit your own marathon goal.

Closing note Give the 4×3 km interval a go, adjust the paces to match your current fitness, and watch your marathon confidence grow. Check out the full video for Ben’s full week plan, and feel free to tailor the workout in the Pacing app for your own PB pursuit

References

• A FULL Week Of Marathon Training- Just 10 Weeks To Go! - YouTube (YouTube Video)

Workout - Ben's Marathon Confidence Builder

• 3.0km @ 5'22''/km
• 4 lots of:
  • 3.0km @ 4'30''/km
  • 3min rest
• 3.0km @ 5'22''/km

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