Marathon Pace Lockdown

Workout - Marathon Pace Lockdown

• 15min @ 6'30''/km
• 5.0km @ 5'30''/km
• 2.0km @ 6'30''/km
• 3.0km @ 5'30''/km
• 2.0km @ 6'30''/km
• 1.0km @ 5'30''/km
• 12min @ 7'00''/km

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Intro

Ben Parkes released “LONDON MARATHON 2023.. final BIG SESSION! How fast can we go in two weeks?!!” on YouTube. It covers his final hard session before taper week. Here’s how the session breaks down. The full video has his reasoning and extra tips.

Key points

• Marathon-pace practice: running several reps at goal marathon pace (a touch faster than your watch suggests) builds race familiarity and offsets GPS lag. The pace starts to feel automatic.
• Mixed-interval structure: alternating hard efforts with recovery jogs makes a tough but sustainable session that builds race-specific fitness. Our guide on mastering interval training covers the science.
• Feel over gadgets: Ben skips heart-rate data and listens to his body.
• Taper mindset: with two weeks of reduced volume ahead, this is his last hard push. Sharp and purposeful, not a grind.
• GPS tip: GPS watches read about 300-400 metres short by the finish line, so run a few seconds per kilometre faster than goal pace to compensate.

Workout example

(Distances in kilometres. Convert as needed.)

1. 5 km easy warm-up.
2. 5 km at marathon pace (about 2:35/km if your goal is 2:40/km, slightly quicker than what your device shows).
3. 3 km easy jog.
4. 3 km at marathon pace.
5. 2 km recovery jog.
6. 1 km at marathon pace.
7. 3 km at marathon pace (same as step 4).
8. 2 km recovery jog.
9. 1 km easy then 1 km fast finish.
10. Cool-down as needed.

Mix the distances and paces to fit your fitness and goals. Even though it’s a marathon session, it has something for any runner. The 3 km and 5 km sustained efforts build the endurance you need for mastering the 10K, and the fast finish sharpens the kick you need for master 5K speed.

Closing note

Run this session this week and see how the pacing feels. Adjust distances and paces in the Pacing app to match your goals.

References

• LONDON MARATHON 2023.. final BIG SESSION! How fast can we go in two weeks?!! - YouTube (YouTube Video)