London Marathon Pace Practice

Workout - London Marathon Pace Practice

• 15min @ 6'30''/km
• 20s @ 3'00''/km
• 2.0km @ 5'30''/km
• 2min rest
• 2.0km @ 5'30''/km
• 2min rest
• 2.0km @ 5'30''/km
• 15min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/london-marathon-pace-practice-56422032

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: Here’s a breakdown of “Building A Running Training Plan The Easy Way” from The FOD Runner. We’ve pulled out the essentials so you can put it into practice right away. Watch the full video for the nuances.

Key points:

• Put your goal race and any prep races on the calendar first. They anchor the rest of your training.
• Measure progress in time on feet rather than kilometres. It captures actual development and lets your body adapt to intensity, not just distance.
• Organise training around your races. Split the year into 4-5 week blocks, then a lighter week after each race.
• Weekly setup: Monday is marathon or goal pace (rotate week to week), Wednesday is a double-threshold or targeted work block, Saturday is a steady long run. Tuesday and Friday are recovery runs (at least 60 min). Thursday and Sunday are easy days or off.
• Long runs target 2h15-2h30 in zone 2 (with optional zone 3 pushes). Don’t fix a set distance, focus on duration and intensity cues.
• Adapt the plan to how your body responds. The framework is guidance, not dogma.

Workout example:

Monday: Marathon-pace session (e.g. 3×2 km at goal marathon pace, with 2-min jog recovery)
Wednesday: Double threshold (e.g. 2×20 min at threshold pace) or targeted work block (within 10 weeks of race)
Saturday: Steady long run, 2h15-30, zone 2, optional tempo surges, mile-on-mile-off or K-on-K-off.
Tuesday & Friday: Recovery runs, at least 60 min (70-80 min if you have time).
Thursday & Sunday: Rest or light cross-training.

Customise paces to your current fitness. The Pacing app can translate these into your personal time-based splits.

Closing note: try this framework, adjust paces and session lengths to your schedule, and track it in the Pacing app.

References

• Building A Running Training Plan The EASY Way - YouTube (YouTube Video)