Marathon Prep: 4x5k Repeats
Workout - Marathon Prep: 4x5k Repeats
- 15min @ 7'30''/km
- 100m @ 5'00''/km
- 100m @ 5'00''/km
- 100m @ 5'00''/km
- 100m @ 5'00''/km
- 4 lots of:
- 5.0km @ 5'55''/km
- 2min rest
- 12min @ 7'00''/km
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Stephen Scullion, an Olympic marathoner, breaks down How Long Should Your Marathon Training Plan Be? in a video worth watching. Here’s what to know to apply the insights right away. Watch the full video for context.
Key points:
- Most marathoners train for 12 to 16 weeks. Beginners and anyone rebuilding fitness often benefit from more. Athletes who’ve kept their running form can do it in 12 to 14 weeks.
- Training splits into four stages:
- Base/early stage: develop 5 to 10K capacity through easy runs and occasional 4 to 5K repeats.
- Stage 2: add tempo sessions and extend long runs (like 8 to 10K repeats).
- Stage 3: polish prep. Keep signature workouts (3 × 8K sets) while lowering total volume to prevent burnout.
- Taper: 1 to 2 weeks of reduced distance with a couple of shorter intense efforts to keep the edge.
- The length of the base phase depends on your recent marathon history and current fitness.
- Run a race-specific assessment (marathon-pace long tempo, a half-marathon, or 10K test) as Phase 1 closes to know where to focus during Phase 3.
Sample workout (base-phase structure, in kilometers):
- Monday: easy 6K
- Wednesday: 4 × 5K repeats slightly faster than 10K pace, 2 min easy jog between efforts
- Friday: easy 8K
- Sunday: long run 14 to 16K at a manageable marathon-pace intensity
Adapt paces to your current form. The target is building resilience while staying fresh.
Final thought: try this structured method and dial in paces with the Pacing app.
References
- How Long Should Your Marathon Training Plan Be? - YouTube (YouTube Video)