The Marathon Simulator

Workout - The Marathon Simulator

• 12min @ 12'00''/mi
• 4 lots of:
  • 0.0mi @ 6'00''/mi
  • 0.0mi @ 7'00''/mi
• 12min @ 12'00''/mi

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The Welsh Runner’s I am so PROUD of this run! has a workout worth trying. The key points are below; the full video gives more context.

Key points

• Training concept. 13 x K-on-K-off repeats (K = 1 mile), alternating a faster threshold mile with an easier recovery mile. The science and variations are in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Session layout. 5 mi easy warm-up, 13 repeats, short cool-down back to the car.
• Pacing. On-intervals around 5:30–5:40/mi, off-intervals about 5:50–6:00/mi. Overall average ~5:30/mi, close to target marathon pace.
• Fueling tip. Practice drinking super-carb drinks through a straw (~30 g carbs per bottle), and test ketone-enhanced vs carb-heavy options during the run.
• Mental tip. Use it as a race-day dress rehearsal. Run on tired legs, stay calm, focus on executing the plan.

Workout example

5 mi easy warm-up (steady, relaxed)
13 x [1 mi at ~5:30/mi (threshold), then 1 mi at ~5:55/mi (easy)]
~2 mi cool-down (easy, back to the car)
Total ~25 mi of work, avg ~5:30/mi

Adjust paces to your current fitness, and set distances in the Pacing app in miles or kilometres.

Closing note: Try this run and log it in the Pacing app. The structure adapts to other distances; for 5K/10K-specific guidance see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time and Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

References

• I am so PROUD of this run! - YouTube (YouTube Video)