Marathon Pace Grinder

Workout - Marathon Pace Grinder

• 5min @ 6'30''/km
• 3 lots of:
  • 3.2km @ 5'00''/km
  • 800m @ 6'30''/km
• 5min @ 6'30''/km

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Intro: this is a condensed version of HOW I RAN A SUB 2:20 MARATHON | Sage Canaday Training Log and Workout Tips from Vo2maxProductions. The video has useful detail. Here’s what stood out, plus a workout you can run this week. Watch the full video for the complete picture.

Key points:

• Structure training around your marathon target pace (≈ 5:08 min/mi or 3:10 min/km for sub-2:20) and layer in faster intervals 10 to 20 sec/mi (≈ 6 to 12 sec/km) quicker.
• Build with long repeats (2 to 3 mi / 3 to 5 km) at a tempo slightly above marathon pace, plus hard long runs of 20 mi (32 km) where the back half hits goal pace.
• Hold consistent mileage each week (50 to 120 mi / 80 to 190 km) to develop the aerobic engine. Manage volume to avoid injury.
• Add speed sessions every 1 to 2 weeks: kilometer repeats (≈ 3 min/km) or mile repeats at VO₂-max effort, close to half-marathon or 10K pace.

Workout example:

1. Warm-up: 1 mi easy + 4 × 400 m strides.
2. Main set: 5 × 2 mi (3.2 km) repeats at ~5:06 min/mi (≈ 3:10 min/km) with 800 m jog recovery.
3. Cool-down: 1 mi easy.

Total: ~10 mi (16 km) with the repeats sitting just above marathon goal pace.

Closing note: run this workout this week. Tweak paces to your own numbers in the Pacing app.

References

• HOW I RAN A SUB 2:20 MARATHON | Sage Canaday Training Log and Workout Tips - YouTube (YouTube Video)