The Marathon Resilience Long Run

Workout - The Marathon Resilience Long Run

• 12min @ 6'00''/km
• 25.0km @ 4'10''/km
• 5.0km @ 3'25''/km
• 10min @ 6'30''/km

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Intro

Here’s a quick overview of How I Improved My Marathon Time By 14 Minutes in Just 9 Weeks… by Ben Is Running. The full video has plenty of detail. The core principles are below so you can apply them to your training.

Key points

• Build muscular resilience after injury by prioritizing leg strength and endurance alongside aerobic fitness.
• Front-load volume: 150 to 180 km per week for the first 4 to 5 weeks rebuilds base fitness quickly.
• Run three marathon-specific long runs (35 km, 40 km, 37 km) with steady-pace segments and marathon-pace pickups. Trains the legs to run fast when tired.
• Stack easy days: 20 km easy in the morning, 10 km easy in the evening to add volume without extra strain.
• Balance intensity:
  • Tuesday: marathon-pace repeats (e.g., 2 × 10 km @ 3:25 min/km or 4 × 5 km @ 3:25 min/km).
  • Thursday: faster VO₂-max work at half-marathon/10K/5K pace (≈3:00 min/km) to raise the ceiling.
• Practice fueling on long runs so you’re ready for race day.

Workout example (sample week)

• Tuesday: 2 × 10 km at marathon pace (3:25 min/km) with 2 km jog recovery between repeats.
• Thursday: 5 × 1 km at 10K pace (~3:00 min/km) plus a 6 km easy run.
• Saturday (double easy): 20 km easy (≈5:15 min/km) in the morning, 10 km easy (≈5:15 min/km) in the evening.
• Sunday (long run): 35 km total. 30 km steady at 4:05 to 4:10 min/km, then 5 km at marathon pace 3:25 min/km. Work race-day fueling during this run.

Adjust distances and paces to your fitness. The Pacing app makes it easy to plug in your marathon pace target.

Closing note

Try this 8-week block. Adjust paces to your fitness and watch your marathon time drop. Log it in the Pacing app and put in the work.

References

• How I Improved My Marathon Time By 14 Minutes in Just 9 Weeks… - YouTube (YouTube Video)