A.I. Marathon Training Diary Part 4: Journey to Gothenburg 2023 - RUN SDJ

Aug 13, 2025

Intro: This is a quick summary of A.I. Marathon Training Diary Part 4: Journey to Gothenburg 2023 from RUN SDJ. 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 & Practical Tips

Cross‑training day – Thursday is kept free for swimming and a Madison strength session; use a non‑running day for low‑impact work to protect legs.
Long‑run focus – Saturday is the designated long‑run day. The final pre‑marathon long run is a 30 km loop around Rutland Water, targeted at ~3 hours total (≈5:30 min/km).
Taper strategy – After the 30 km run, weeks 6‑7 shift to shorter, relaxed runs (6.5 km, 7 km, 5 km, 3.5 km) at easy paces (4:45‑5 min/km to 5:30 min/km) with plenty of rest days to let legs recover.
Pacing cues – Keep early miles steady, accept a slight slowdown in the final 2‑3 km of long runs; aim to finish slightly faster on the last kilometre if you feel good.
Recovery – End each session with dedicated stretching; avoid heavy shoes that can deaden foot feedback.

Workout Example (from the video)

30 km Long Run – Run the perimeter of Rutland Water (~30 km). Aim for ~5:30 min/km, total ~3 h. Start relaxed, stay consistent through the first two‑thirds, and push a bit in the final kilometre if energy allows.
Week 6 – Short Run – 6.5 km at ~5:30 min/km.
Week 6 – Conversational Run – 7 km at a comfortable, “talk‑easy” pace (≈5 min/km).
Week 7 – Easy 5 km – 5 km at 4:45‑5 min/km, used as a final shake‑out before the marathon.
Week 7 – Very Short Run – 3.5 km at 5:30 min/km, just to keep legs moving.

Closing Note: Grab a water bottle, set your preferred paces in the Pacing app, and give these runs a go—adjust the distances and speeds to fit your current fitness. Have fun, stay safe, and enjoy the journey toward Gothenburg!

Remember to watch the full RUN SDJ video for the complete training context and extra insights.