Ben's Marathon Confidence Builder

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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A quick summary of “A FULL Week Of Marathon Training - Just 10 Weeks To Go!” from Ben Is Running. Here’s the breakdown; watch the full video for context.

Key training concepts:

• Progressive overload: volume climbs each week. Last week was 2 x 5 km; this week is 4 x 3 km (12 km total).
• Marathon-pace intervals: repeats of 3 km at target PB pace (around 3:25 min/km). For more on interval design, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Balanced week: an easy 10 km run (around 5:00 min/km), a tempo run at marathon pace (12-14 km), and hamstring tendinopathy rehab. For pacing on easy 10 km runs, Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance goes deeper.
• Pain management: keep discomfort at or below 4/10 to stay cleared by your physio.

Workout example (Tuesday session):

1. Warm-up: 3 km easy, 4:42 min/km.
2. 4 x 3 km repeats at 3:24-3:25 min/km (your marathon PB pace). For 5K speed work the methods differ; Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers that.
3. Cool-down: 2.8 km easy.

Total: about 19 km.

Practical tips:

• Track splits and keep your pain rating in check. If it goes past 4/10, ease back and prioritise rehab.
• Run on a treadmill for steady tempo efforts when motivation is low.
• Build the weekly tempo run gradually: 12 km, then 14 km, then 16 km.
• Log runs in the Pacing app and set target paces for your marathon goal.

Closing note: try the 4 x 3 km session and adjust paces to where you are now. The full video has Ben’s complete week plan; you can adjust the workout in the Pacing app to your PB target.

References

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