FRANKFURT MARATHON PREVIEW - GOAL 2:24 - The Welsh Runner

Aug 13, 2025

Intro

This is a quick summary of FRANKFURT MARATHON PREVIEW – GOAL 2:24 from The Welsh Runner. 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

Long runs are the cornerstone – aim to comfortably hit 20 mi (≈32 km) at an easy pace before adding any hard effort.
Goal marathon pace: 2 h 24 min = ~5 min 30 sec per mile (≈3 min 20 sec per km). Use this pace for tempo work and the final race‑day effort.
Pacing strategy: start slightly slower, settle into ~5:30 / mi, and try a negative‑split or steady‑pace finish; drafting behind a group can save energy.
Fueling: simple white carbs (bagel, toast, or a gel) before the race; during the race take a gel every 30–40 min (or a ½ hour) and stay hydrated with water.
Caffeine: a small pre‑run caffeine shot can lower perceived effort – test it in training.
Mental tricks: positive self‑talk, smiling, and visualising strength help push through discomfort.
Strength & drills: dynamic drills, strides, and hill repeats keep legs strong and injury‑free.

Sample Workout (adaptable to your paces)

Weekly example for a 2 h 24 min goal

Long Run – 20 mi (32 km) easy – run at a comfortable “talk‑easy” pace; focus on time on feet, not speed.
Tempo Run – 5 mi (8 km) at goal pace – 5 min 30 sec / mi (3 min 20 sec / km). Warm‑up 1 mi, then 5 mi at goal pace, cool‑down 1 mi.
Hill Repeats – 6 × 400 m – hard effort up a moderate hill, jog back for recovery; builds leg strength for the later race miles.
Mid‑week easy 6 mi (10 km) – recovery run, keep effort low.
Fuel plan for the long run: 30 min before start eat a bagel, then take a gel every 30–40 min; sip water throughout.

Practical Tips to Try Today

Build your long‑run base: if you’re below 20 mi, add 1 mi each week until you can run 20 mi comfortably.
Practice goal pace on a shorter run (3–5 mi) to let your body feel 5:30 / mi.
Test caffeine (e.g., a small espresso) on a tempo run to see how it affects perceived effort.
Plan your race‑day nutrition: have a plain bagel or toast 2–3 h before the start, then set a gel‑timer for every 30 min on the course.
Use positive affirmations: before each run, repeat a short mantra like “I’m strong, I’m steady, I’ll crush it.”

Closing Note

Now you have the core ideas and a ready‑to‑go workout to chase a 2 h 24 min marathon. Adjust the distances and paces to match your current fitness in the Pacing app, and go out and own that Frankfurt finish line! 🚀