Marathon Pace Confidence Builder
Workout - Marathon Pace Confidence Builder
- 5min @ 5'30''/km
- 16.0km @ 3'45''/km
- 5min @ 5'30''/km
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Quick summary
A summary of “All Roads Lead To London Marathon - Week 6” by The FOD Runner. Here are the workouts so you can start training. The full video has more detail.
Key points:
- A down-week during the holiday period, with quality work and heat acclimation.
- Run by feel, not by heart-rate numbers.
- Marathon-pace: around 6:00 min/mi (about 9:38 min/km), 10 mi total (5 mi out, 5 mi back).
- Heat acclimation: 4 km repeats (out-and-back) x 8, mixing faster sections with slower passages through town.
- Long run: 2-hour moderate-pace session (cap at 2 h 10 min) to keep aerobic fitness without overextending.
Workouts:
- Tuesday: 5 mi out, 5 mi back at around 6:03 min/mi (marathon pace). Steady effort, controlled breathing.
- Thursday: 8 x 4 km (about 2.5 mi) repeats out-and-back in 21-30 C heat.
- Rep 1: relaxed, through congested town areas. Use as recovery.
- Reps 2-7: push 4 km out, turn, push 4 km back. Around 3:24-3:27 min/km (around 5:15 min/mi).
- Ease off on slower traffic stretches and keep effort consistent.
- Saturday: 2-hour moderate-pace long run (stay under 2 h 10 min), conversational pace, stay cool.
Practical tips:
- Train on perceived effort (90-95% intensity) for race day, not just pace.
- In heat, hydrate, wear the right clothes, and use heat-acclimation runs now to make race day easier.
- Outside the UK, swap miles for kilometres (1 mi is about 1.6 km).
Closing note: run these workouts and tune them to your marathon paces in the Pacing app.