30km Marathon Pace Simulation

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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Ben Is Running’s I Ran a PB (sort of) at the Seville Marathon 2024 covers a smart approach to marathon training. Here’s the breakdown with a workout you can use right away. The full video has deeper context if you want more detail.

Key points

• Treat a marathon race as your weekly long run: hold your target marathon pace (roughly 3:20-3:21 min/km) for the opening 25-30 km.
• Treat it as training, not a race. The goal is consistent pacing and solid fueling, not the finish line.
• Fueling plan: one gel 15-20 minutes before the start, then another at around the 40-minute mark (repeat every 40 minutes after that).
• Gear that works: half-tights with a rear pocket (for gels and phone), a chest-mounted HR monitor, and carbon-plate shoes like the Puma FastR2 for snappy feedback.
• Target pace: 30 km in 1 hour 40 minutes 41 seconds (about 3:21/km), a strong reference point for this type of session.

Workout example

30 km marathon-pace long run (25-30 km)
- Target pace: 3:20-3:21 min/km (about 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.

Scale the distance and pace to your own targets. The Pacing app makes it simple to dial in the exact per-km or per-mile pace you’re working toward.

Closing note

Run this marathon-pace long run during your next race or training block, adjust the paces to match your own goals, and log the session in the Pacing app.

References

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