Marathon Pace Repeats

Workout - Marathon Pace Repeats

• 15min @ 6'15''/km
• 8 lots of:
  • 1.0km @ 5'00''/km
  • 1min 30s rest
• 15min @ 6'15''/km

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Here’s a breakdown of How We’re Training for Our Dream Race | New York Marathon (Base Phase) from This Messy Happy. The full video is worth a watch; the key takeaways are pulled out so you can start right away.

Key points

• A 4-week training cycle, three weeks of hard training followed by one recovery week. The rhythm works well for busy professionals and runners in their 40s and beyond.
• The base block here is four runs per week (Tuesday, Thursday, Saturday, Sunday). Later build phases move to five or six runs weekly.
• Target ~4:00/km for a 2:48 marathon, or ~5:00/km for sub-3:30. Adjust for heat and other variables.
• Duration-based runs (timed, not distance) shine on hilly courses or when you want flexibility over a strict pace.
• 1 km repeats at marathon pace (10 efforts with 90 s recovery) are simple and effective.
• Add cross-training (an hour of cycling) for variety and recovery.
• On recovery weeks, easy, shorter runs (6 km, 9 km, 7 km, 10 km) reset the body before the next cycle.

Workout example (base block, week 2)

• Tuesday: Relaxed 12 km.
• Thursday: Duration-based run, 60 minutes (roughly 8 km on hilly terrain). Steady effort, no pace target.
• Saturday: Relaxed 10 km.
• Sunday (long run): 30 km total. Run the final 10 km at marathon pace (~4:00/km). Scale back if heat makes it difficult.
• Optional 1K repeats (after recovery week): 10 x 1 km at marathon pace with 90 s rest. Use a treadmill if helpful. Warm up and cool down.

Practical tips

• Use duration-based running on steep courses or when you want time-based targets.
• In hot weather, avoid running marathon-pace segments in the heat of the day.
• A treadmill with a fan can replicate marathon conditions indoors.
• Every runner is different. Some thrive on high volume, others on lower. Make each session deliberate and focused.

Closing note: Try this base block framework and tweak paces to your training zones in the Pacing app.

References

• How We’re Training for Our Dream Race | New York Marathon (Base Phase) - YouTube (YouTube Video)