BIGGEST MARATHON WORKOUT OF THE BLOCK... (ROAD TO VALENCIA EP4) - Ben Is Running

This is a quick summary of BIGGEST MARATHON WORKOUT OF THE BLOCK… (ROAD TO VALENCIA EP4) from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to watch the full video for all the details.

Key Points:

• The main workout is four × 5 km repeats with a 1 km jog recovery between each repeat, aiming for a marathon pace of 3:19 – 3:20 per km (≈ 3:20 /km). This is part of a 10-week marathon build aiming for a 2:20 marathon. While Ben uses these long repeats for marathon endurance, the 5k interval is a powerful tool for any runner. If your goal is to improve your speed over that specific distance, we have a guide on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Ben moved his hard sessions from Thursday to Friday to give his legs two full easy-run days in between, improving recovery. This simple shift highlights a crucial aspect of training: recovery. Optimizing your schedule is a key principle for getting the most out of any plan, a concept we explore in our deep dive on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Practical gear tips: keep gels in arm sleeves for easy access, take gels while running at race pace (not during recovery jogs), and wear the same kit you’ll use on race day for a dress-rehearsal.
• Use a watch (or the Coros app) to program 5 km intervals with 1 km jog recoveries, plus a warm-up and cool-down. This is a pro-move that lets you focus on effort, not logistics.

Workout Example:

Warm-up: 3 km easy
Repeat 4×:
   5 km @ 3:19-3:20 per km (≈ 16:30 per 5 km)
   1 km jog recovery (easy jog)
Cool-down: 2-3 km easy

Total volume: ~30 km, average pace 3:48 /km across the whole session. Splits recorded: 5 km #1 – 16:35 (3:19/km), #2 – 16:30, #3 – 16:33, #4 – 16:32. Average heart rate ~155-172 bpm, staying in the marathon-pace zone.

This session is a perfect example of a high-volume, race-specific workout. While built for the marathon, its principles can be adapted for shorter races, too. For instance, runners could modify the pace and volume for a massive fitness boost, a topic we cover in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Closing Note:

Give this marathon-pace interval workout a try, adjust the paces to match your own marathon goal using the Pacing app, and enjoy the boost in confidence. Keep experimenting with recovery timing and fueling tricks to stay fresh. Happy training—run to inspire, and let’s crush those marathon goals! 🚀

References

• BIGGEST MARATHON WORKOUT OF THE BLOCK… (ROAD TO VALENCIA EP4) - YouTube (YouTube Video)

Workout - Marathon Pace Confidence Builder

• 15min @ 6'30''/km
• 3 lots of:
  • 4.0km @ 5'30''/km
  • 1.0km @ 6'30''/km
• 12min @ 6'30''/km

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