Can I Run A Marathon With 8 Weeks Training? | Road To Osaka - Ben Is Running

Aug 13, 2025

Intro: This is a quick summary of Can I Run A Marathon With 8 Weeks Training? from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

The plan is built around double threshold training: two threshold workouts each on Tuesday and Thursday (morning + evening) plus a solid Sunday long run.
Threshold pace is roughly the fastest speed you could hold for an hour – Ben’s current threshold is about 3:25 min/km (≈ 5 min mile).
The week follows a 70/30 easy‑hard split (≈ 70 % easy runs, 30 % hard work) and follows the 80/20 principle for overall volume.
Easy runs stay comfortable (around 4:45–4:50 min/km) while long runs target 3:54 min/km with heart‑rate control (155‑160 bpm).

Workout Example – Week 1:

Monday: 10.8 km easy (≈ 4:45 min/km). Evening 5 km easy with housemate (≈ 4:56 min/km).
Tuesday (double threshold):
- Morning: 2 × 10 min at threshold (≈ 3.25 min/km) with 90 sec recovery.
- Evening: 8 × 800 m at 3.24 min/km, 60 sec recovery.
Wednesday: 12 km easy.
Thursday (double threshold):
- Morning: 6 × 5 min at 3.27 min/km, 60 sec recovery.
- Evening: 20 × 400 m at ~3.20 min/km, 45 sec recovery.
Friday: 18 km easy (≈ 4:40 min/km).
Saturday: 12 km easy (≈ 4:42 min/km).
Sunday Long Run: 28 km at 3.54 min/km, keeping HR 155‑160 bpm.

Practical Tips:

Train to your current* threshold rather than a historic best – it keeps the effort realistic.
Double threshold sessions let you accumulate high‑quality volume while still recovering by the evening.
Use the same shoes and gear you’ll race in for the long run to ensure comfort on race day.
Keep the long‑run pace comfortable; focus on time on feet and heart‑rate, not speed.

Closing Note: Try Ben’s double‑threshold + long‑run combo this week and feel free to adjust the paces to match your own threshold using the Pacing app. You’ll get a solid marathon base in just eight weeks – and you’ll be ready for Osaka! Happy running!