Marathon Speed Intervals
Workout - Marathon Speed Intervals
- 10min @ 7'00''/km
- 5 lots of:
- 800m @ 5'00''/km
- 2min rest
- 10min @ 7'00''/km
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Intro: RUN SDJ has a solid walkthrough on setting up Runna for marathon training and his initial experience with the app. Here’s what stood out, plus how to put it to work on your own race prep. Watch the full video for the details.
Key points:
- A 16-week marathon plan in Runna aimed at the Paris Marathon (April 2024).
- Four runs per week, with Sunday for the long run.
- Four run types: easy, interval, tempo, and long. About 900 km over the block.
- Pacing comes from a recent 5K personal best of 21 min 12 sec.
- Workouts sync to your watch via Garmin Connect, so on-screen guidance is ready when you start.
- The plan allows real adjustments: shift weeks around, move days, slot in strength work on off-days.
Workout example (week 1):
- Easy run: 6 km at relaxed, conversational pace (roughly 1 min slower than 5K pace).
- Interval session: 5 × 800 m at 5K race effort (about 4 min per 800 m), with 2 min recovery jog between.
- Tempo run: 8 km total. 5 km at marathon pace (around 5% slower than 5K pace, or 5 min per km).
- Long run (Sunday): 16 km at easy to moderate effort. Time on your feet over pace.
Distances in kilometers, matching the runner’s units.
Closing note: try Runna, adjust target paces to your own 5K time, and connect it to Garmin Connect for your watch. Rearrange things to suit your life and watch the marathon fitness build.