10k Marathon Progression Run
Workout - 10k Marathon Progression Run
- 12min @ 7'30''/km
- 3.0km @ 6'30''/km
- 3.0km @ 5'41''/km
- 2.0km @ 5'32''/km
- 2.0km @ 7'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Based on HOW TO RUN A FASTER MARATHON - Training Tips for Running a PB/PR! by Ben Parkes, here’s what you need to know. Watch the full video for context, and apply these sessions to your training right away.
Key points
- Training spans 15 weeks (18 for beginners), with built-in recovery, higher-mileage phases, and a taper.
- Weekly mileage. Sub-5 h means 3–4 runs totaling ~30 mi at peak; sub-4 h is the same frequency at ~40 mi; sub-3 h needs 5–6 runs reaching 64 mi (over 100 km).
- Long runs take several forms. Fast-finish (14 mi easy, then 5 mi at target pace), goal-pace blocks (for example, 30 km with three separate 5 km tempo segments), or steady easy-paced distance.
- Tempo and speed work. Progression runs (10 km broken into 3 km easy, 3 km goal pace, 2 km tempo, 2 km recovery), or intervals like 6 x 3 min at 5–10K pace with 2 min jog between, or 3 x 8 min at tempo.
- Strides. 20-second bursts at ~90% max effort. Start with 3–4 reps if you’re newer; progress to 6–7 with fitness.
- Easy pace depends on goal. Sub-5 h: roughly 1:14–1:25/mi (Ben’s video figures). Sub-4 h: around 10–11 min/mi. Sub-3 h: 7:50–8:40/mi.
- Nutrition. About 30 g carbs every 35–45 min. Test the plan in training runs, stick with gels or quickly absorbed carbs, and sip fluids at water stops.
- Before race day. Run long runs at race start time, rehearse your breakfast (for example, two bagels with peanut butter), wear race shoes weeks ahead, and set distance/pace alerts on your watch.
- Conditioning and rest. One bodyweight day per week (squats, lunges, planks, bridges). Prioritize sleep. After runs, take a 3:1 carb-to-protein shake.
Workout example
Progression long run (10 km)
- 3 km conversational.
- 3 km at goal marathon pace.
- 2 km at tempo (roughly 10 s faster than goal pace).
- 2 km easing back to recovery.
Interval workout
- 6 x 3 min at 5–10K race speed.
- 2 min recovery jog or walk between efforts.
Long run with strong finish (20 mi total)
- 14 mi easy.
- 5 mi at goal marathon pace.
- 1 mi back to recovery pace.
Closing note
Try these workouts, adjust paces in your app or plan, and watch the gains build over weeks.