Marathon Prep Progression Long Run
Workout - Marathon Prep Progression Long Run
- 10min @ 5'52''/km
- 6.0km @ 5'30''/km
- 6.0km @ 5'00''/km
- 6.0km @ 4'45''/km
- 10min @ 5'52''/km
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Intro
Here’s a breakdown of How My First Month Using the Runna App Marathon Training Plan has gone, a video from RUN SDJ. Worth watching in full. The highlights are below so you can get started with one of these workouts now. The complete video has Steve’s personal commentary on his experience.
Key points
- Four weekly sessions: an easy run, tempo work, interval repeats, and a long run.
- Easy runs: 8 to 11 km at conversational intensity, hitting 5:10 to 5:15 per km (Steve’s “Runna easy pace”).
- Preparation matters: map the route, pick your day, and queue up audio (podcast or audiobook) before leaving.
- Interval repeats shift from week to week (sample below) with 1 to 3 minutes of recovery jogging between.
- Tempo sessions: longer repeats (300 m to 4 km) with little to no rest. The hardest one for Steve, but it pays off for pace.
- Long runs: 12 to 21 km, often as a progression (three 6 km blocks that gradually speed up).
- Saturday parkrun: tack a local 5 km parkrun into the quicker back half of a long run for group support.
Workout example
Week 2 interval session (from Steve’s program):
- Warm-up: 1 km easy
- 6 × 1 km repeats @ 4:15 min/km
- Recovery: 1 to 3 min jog between repeats
- Cool-down: 1 km easy
Week 3 tempo session:
- Warm-up: 1 km easy
- 4 × 800 m @ 4:25 min/km (back-to-back)
- 4 × 1 km @ 5:15 min/km (back-to-back)
- Total tempo distance ≈ 4.8 km
- Cool-down: 1 km easy
Week 2 long run (progression):
- 18 km total, three 6 km segments:
- Segment 1: easy pace (≈ 5:30 min/km)
- Segment 2: steady pace (≈ 5:00 min/km)
- Segment 3: quicker pace (≈ 4:45 min/km). A good spot for a Saturday parkrun.
Practical tips
- Plan the week in Runna and sync to your watch. Shuffle days when life gets in the way.
- Bring audio on easy sessions to keep the run feeling fresh.
- Time recovery (1 to 3 min between repeats) to hold target pace through all intervals.
- Split long runs into segments (progression or distinct blocks) to make them feel less daunting.
- Mix in a parkrun during the faster part of a long run for the mental boost.
Closing note
Start with these sessions and dial in speeds based on recent race performances in the Pacing app. Adjust distances and repeat lengths to fit your circumstances.
Watch the full video on RUN SDJ for more details and Steve’s takeaways.