Sub-3 Speed Session: 500m Repeats
Workout - Sub-3 Speed Session: 500m Repeats
- 10min @ 6'00''/km
- 12 lots of:
- 500m @ 4'15''/km
- 1min rest
- 10min @ 6'00''/km
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Intro Lee Grantham covers a step-by-step approach in How to Run a Sub-3 Hour Marathon (Step-by-Step Training Plan). Key takeaways are below so you can start the workouts right away. Watch the full video for the complete breakdown.
Key points
- Target running pace: 4:15/km (~6:52/mi). The idea is to build speed at shorter distances so this pace eventually feels easy.
- Six core workout sessions form the backbone. Each starts at marathon pace, then offers two faster progressions: 4:00/km and 3:45/km.
- Progression depends on how your body responds. Move to the next faster pace once you finish all the reps with energy to spare.
- Warm up properly: easy running, a body check, then a gradual build to target intensity before the repeats.
- Sticking with the plan week after week grows speed, power, and marathon-specific conditioning. You’ll also see improvements at 10K and half-marathon.
Workout example (Session 1, “ABC”)
- Total distance: 6 km, split into 12 x 500 m repeats.
- Rest: 60 seconds between each repeat.
- Pace 1 (marathon pace): 4:15/km (6:52/mi).
- Progression 1: 12 x 500 m at 4:00/km (~6:26/mi).
- Progression 2: 12 x 500 m at 3:45/km (~6:04/mi).
- When to progress: When you finish all 12 reps with room for 2–3 more, move up.
The other five sessions follow the same framework with longer repeats:
- Session 2: 10 x 600 m at 4:15 → 4:00 → 3:45/km.
- Session 3: 8 x 800 m at the same paces.
- Session 4: 6 x 1 km.
- Session 5: 4 x 1.5 km.
- Session 6: 3 x 2 km.
Each workout begins at marathon pace and progresses to faster paces as you gain confidence. Set your target speeds to your goal in the Pacing app.
Closing note Try this interval plan, adjust the paces to your current fitness, and build your sessions in the Pacing app.