I RAN A PB (sort of) AT THE SEVILLE MARATHON 2024 - Ben Is Running

Intro: This is a quick summary of I Ran a PB (sort of) at the Seville Marathon 2024 from Ben Is Running. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• Use a marathon‑distance race as a long‑run training day: run the first 25‑30 km at your target marathon pace (around 3:20 – 3:21 min/km). 
• Treat the race like a training session: no pressure to finish, just focus on pacing and fuel.
• Fueling strategy: take one gel before the start, then a second gel about 40 minutes into the run (or every 40 min after).
• Kit tips: half‑tights with a rear pocket for gels/phone, chest‑mounted heart‑rate strap for data, and carbon‑plate shoes (Puma FastR2) for a responsive feel.
• Pace goal: 30 km in 1 h 40 min 41 s (≈3:21 / km) – a solid “PB” for a long‑run.

Workout Example:

30 km marathon‑pace long run (25‑30 km)
- Target pace: 3:20‑3:21 min/km (≈5:12‑5:15 min/mi)
- Pre‑race: 1 gel (carb + electrolytes) 15‑20 min before start
- Mid‑run: 1 gel at ~40 min (or every 40 min) – same brand if possible
- Gear: half‑tights with pocket, chest HR strap, carbon‑plate shoes, sunglasses
- Post‑run: easy recovery jog, stretch, and a carb‑rich dinner (pasta) the night before.

Feel free to adjust the distance and pace to match your own marathon goal – the Pacing app lets you set the exact per‑km or per‑mile pace you need.

Closing Note: Give this marathon‑pace long run a try in your next race or training day, tweak the paces to fit your own goals, and log it in the Pacing app. You’ll be ready for that Copenhagen marathon PB in no time—go for it!

References

• I RAN A PB (sort of) AT THE SEVILLE MARATHON 2024 - YouTube (YouTube Video)

Workout - 30km Marathon Pace Simulation

• 12min @ 6'00''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 30.0km @ 5'30''/km
• 10min @ 6'00''/km

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