How FAST was Paula Radcliffe's Marathon WR Pace? - This Messy Happy

Aug 13, 2025

Intro: This is a quick summary of How FAST was Paula Radcliffe’s Marathon WR Pace? from This Messy Happy. It’s a fun 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:

Paula Radcliffe’s 2003 world‑record marathon averaged 3 min 13 sec per kilometre (≈ 5 min 10 sec per mile), roughly 18.7 km/h (≈ 11.6 mph).
The experiment had Mary attempt to hold that speed on a treadmill, managing only about 600 m (≈ 0.6 km) before the effort became unsustainable.
Success hinges on a high leg‑turnover cadence, keeping the heart rate low, and a solid warm‑up to protect against injury.

Workout Example:

Warm‑up – 10 min easy jog + 4 × 30‑second strides to raise cadence.
Main set – On a treadmill (or flat track) aim for 3:13/km (5:10/mi). Start with the distance you can sustain (e.g., 400 m, 600 m, 1 km). Keep a steady effort; if you can’t hold the full kilometre, stop at the point you feel form breaking down.
Cool‑down – 5‑10 min easy jog, focusing on relaxed stride.

Practical Tips:

Use a watch or phone app to monitor pace per 100 m and keep cadence around 180‑200 steps/min.
If you’re new to this speed, begin with short intervals (200‑400 m) and gradually extend as your legs adapt.
Keep the treadmill incline at 0% to mimic flat road conditions.
Listen to your body—if breathing spikes or form degrades, stop and recover.

Closing Note: Give yourself a go at the 3:13 km pace today, and feel free to adjust the intervals to match your current fitness in the Pacing app. Have fun, stay safe, and keep chasing those faster miles! 🚀