Marathon On/Off Kilometers
Workout - Marathon On/Off Kilometers
- 10min @ 6'00''/km
- 5 lots of:
- 1.0km @ 4'40''/km
- 1.0km @ 5'20''/km
- 5min @ 6'00''/km
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Intro
A summary of “ALL IN: EPISODE 12 - LONDON MARATHON IS OFF, NEW GOALS AND A PB” by The Welsh Runner. Here are the essentials so you can run the workout. Watch the full video for more.
Key points
- With London postponed, training shifts to marathon-specific intervals, a progressive 5 km for variety, and base building.
- Main set: a kilometre-on/kilometre-off session in the Canova style. Hard kilometres alternate with easy ones (around 30 seconds slower than marathon tempo). Overall target around 5:30/mi across 11-12 miles.
- Tip: a Stride foot pod tracks power output and adjusts for terrain and wind, making it easier to hold steady effort.
- After intervals, a 5 km hard-but-not-all-out run, with each km faster than the last. Useful when you don’t have a race.
- Also covered: strength training, building aerobic capacity at moderate intensity, and using Strava’s “best estimated efforts” as benchmarks.
Workout
Marathon session (km on/off):
- Warm-up: 5 minutes easy jog.
- 4-5 rounds:
- Km 1: around 30 seconds faster than marathon pace (if marathon goal is 8 min/mi, target around 7:30/mi).
- Km 2 (recovery): around 30 seconds slower than marathon pace (around 8:30/mi). Steady effort, not a specific split.
- Cool-down: 5-10 minutes easy jog.
- Target: around 11-12 miles total, average around 5:30/mi.
5 km progression run (no race needed):
- 5 km on flat terrain. Start slightly slower than your 5 k PB and pick up the pace each kilometre. The final km should hit or beat PB pace (around 5 min/km or 8:00/mi).
Closing note
Run the km on/off session or customise the 5 km progression to your own target paces in the Pacing app.