Marathon Pace Practice

Workout - Marathon Pace Practice

• 3.0km @ 6'30''/km
• 10.0km @ 5'40''/km
• 3.0km @ 6'30''/km

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Intro

Here’s a summary of How To Transition From 5K to The MARATHON? (Q+A) from Ben Is Running. The breakdown lets you apply the workout today; watch the full video for the details.

Key points

• Weekly structure. One speed/interval session with 1500 m repeats on Tuesday, a marathon-paced long run on Friday, and an alternating weekend schedule (easy and longer one week, shorter and race-pace focused the next). Target around 30 km weekly.
• Transition tips
  1. Increase easy-run mileage step by step.
  2. Extend the long run by roughly 2 km per week.
  3. Replace short intervals with longer repeats (for example, 2 km repeats instead of 400 m).
  4. Race a couple of half-marathons or 20 km races to dial in pacing.
  5. Approach your first marathon with no time goal. Focus on finishing comfortably.
• Recovery and illness prevention. 8–9 hours of sleep and supplements like vitamin D, calcium, and magnesium.

Workout example

Typical week (mid-block)

• Tuesday, speed session: 5 x 1500 m at 5K pace with 2-minute easy jogs between.
• Friday, marathon-specific run: 18–20 km at target marathon pace (roughly 10–12% slower than 10K tempo).
• Saturday (alternating):
  • Week A: 22 km at conversational pace.
  • Week B: 16 km with the middle 10 km at marathon pace, easier running on both sides.

Set paces in the Pacing app and adjust distances to your current fitness.

Closing note

Apply these five transition tips and modify paces to your fitness. Log sessions in the Pacing app and experiment with interval lengths.

References

• How To Transition From 5K to The MARATHON? (Q+A) - YouTube (YouTube Video)