A.I. Marathon Training Diary Part 2: Journey to Gothenburg 2023 - RUN SDJ

Aug 13, 2025

Intro

This is a quick summary of A.I. Marathon Training Diary Part 2: Journey to Gothenburg 2023 from RUN SDJ. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

5 km CrossFit Global run – three laps around the box, kept in a 4:45–5:15 min/km window (≈ 24:32 total).
22.5 km long run – finished in 2 h 12 min, paced around 6:00 min/km; the runner felt it was too slow and plans to target 5:30–5:40 min/km on future long runs.
9.5 km evening run – a slightly faster effort, used to test a higher pace after a tough long run.
16 km alternating‑pace session – built up by adding a set of fast/slow kilometres each week; includes uphill km, walking km for recovery, and downhill km to finish.
Practical tips:
- Stick to a target pace window but be ready to adjust if the effort feels “draggy”.
- Use a walking kilometre on steep uphill sections to protect legs.
- Listen to upbeat music instead of podcasts when you need a mental boost.
- Schedule a physio or sports‑massage session to recover weary legs.

Workout Example

Day 1 – CrossFit Global 5 km

3 laps of the “Leicester mile” (≈ 1.6 km per lap).
Aim for 4:45–5:15 min/km each kilometre.
Total time ~24:30.

Day 2 – Long Run

Distance: 22.5 km (road).
Target pace: 5:30–5:40 min/km (aim to finish ~2 h 00 min).
Hydrate early, focus on steady effort.

Day 3 – Evening 9.5 km Run

Easy‑moderate pace, slightly faster than long‑run pace.
Use to gauge how your legs feel after the long run.

Day 4 – 16 km Alternating‑Pace

Warm‑up: 2 km easy.
Main set (8 km fast, 4 km slow, 4 km fast):
- Fast kilometres at target race pace (e.g., 5:00 min/km).
- Slow kilometres at recovery pace (≈ 6:30 min/km) or a brisk walk on steep hills.
Cool‑down: 2 km easy.

Closing Note

Give these runs a try and tweak the paces to match your own fitness level using the Pacing app. Consistency and listening to your body will get you ready for Gothenburg—good luck and enjoy the journey!