The Prison Yard Gauntlet

Workout - The Prison Yard Gauntlet

• 12min @ 6'30''/km
• 3 lots of:
  • 1.6km @ 5'15''/km
  • 30s @ 6'40''/km
  • 3min rest
• 7min 30s @ 7'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/the-prison-yard-gauntlet-60661090

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Here’s what you need from I Ran A Marathon In A Prison from The Running Channel, a fascinating watch. The breakdown lets you tackle the workout yourself. Watch the full video too.

Key points

• Mental endurance is what separates success from struggle. Confined corridors, repetitive laps, and uneven stairs demand focus.
• The structure: many short loops. 78 circuits of the yard plus 118 stair steps per lap make up the 26.2-mile marathon distance.
• Mental tactics: shut down the mind, keep moving, lean on the arms when the stairs get steep.
• Stairs are the critical piece. A compact, forceful arm swing helps you power upward and find your footing.

Workout example

1. Warm-up: 10 minutes easy around the yard.
2. Main set, prison marathon. 78 laps of the yard (~0.33 mi each) plus the 118-step staircase on each lap. Target finish: 6 hours 25 minutes (~10 min/mi overall).
   • Tip: Split the marathon into 5-lap chunks, hold steady effort each section, and watch how the stairs feel. Keep arm drive strong on climbs.
3. Cool-down: 5 minutes walking, then stretch hamstrings and calves.

Closing note: Try this workout and adjust the lap count or pace in the Pacing app to your fitness.

References

• I Ran A Marathon In A Prison - YouTube (YouTube Video)