Marathon Pace Confidence Builder
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
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Ben Is Running’s latest video covers a big marathon session. Here’s the breakdown so you can run it today; watch the full video for context.
Key points
- Core: 4 x 5 km repeats with a 1 km jog recovery between, at 3:19-3:20 per km (around 3:20/km). Ben’s working toward a 2:20 marathon on a 10-week build. For 5K-specific work, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- He moved hard sessions to Friday instead of Thursday, so the legs get two consecutive easy days. For more on scheduling work and rest, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Gear tips: stash gels in arm sleeves for quick access, take them at race pace (not during recovery jogs), and train in the gear you’ll race in.
- Program 5 km intervals with 1 km jog recoveries into your watch or the Coros app, including warm-up and cool-down. Removes the mental math.
Workout
Warm-up: 3 km easy
Repeat 4 times:
5 km at 3:19-3:20 per km (around 16:30 per 5 km)
1 km jog recovery
Cool-down: 2-3 km easyTotal volume around 30 km, average around 3:48/km across the session. His splits: 5 km #1 16:35 (3:19/km), #2 16:30, #3 16:33, #4 16:32. HR averaged around 155-172 bpm, firmly in marathon intensity.
The blueprint scales to shorter distances. For 10K thinking, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Closing note
Run the workout, scale paces to your marathon target in the Pacing app, and play with recovery and fuelling.