LONDON MARATHON 2023...5 weeks out. A HUGE SESSION but can I FINISH it? - The Welsh Runner

Intro: This is a quick summary of LONDON MARATHON 2023…5 weeks out. A HUGE SESSION but can I FINISH it? from The Welsh Runner. 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:

• The session is a marathon‑specific workout: 5 × 5 km repeats at target marathon pace (about 5:25 / mi or 3:22 / km, roughly 16:50 / 5 km) with 1 km easy “float” between each repeat.
• A short 2 km warm‑up precedes the repeats, totaling about 20 km total work.
• Wind was a major factor – the first half of each 5 km felt slower, the second half benefited from tail‑wind. The runner used mental tricks, drafting behind a bike, and a positive mindset to cope.
• Fueling tips: simple carbs (apple slices) worked better than gels for this windy session; stay hydrated and consider a caffeine tablet for a boost.
• Practical mental tips: stay with the group, don’t over‑think each repeat, keep a positive mindset, and use drafting (or a pack) to save energy.

Workout Example:

Warm‑up: 2 km easy jog
Repeat 5×:
  • 5 km at marathon‑pace target (≈5:25 per mile / 16:50 per 5 km)
  • 1 km easy float (recovery jog)
Total: ~20 km (including warm‑up)

Adjust the paces to match your own marathon goal using the Pacing app.

Closing Note: Give this session a try (or adapt it to your own pace) and see how it builds your confidence for race day. You can easily customise the paces in the Pacing app. Good luck and keep chasing those marathon goals! 🚀

References

• LONDON MARATHON 2023…5 weeks out. A HUGE SESSION but can I FINISH it? - YouTube (YouTube Video)

Workout - Marathon Pace Mega-Session

• 10min @ 6'00''/km
• 5 lots of:
  • 5.0km @ 3'22''/km
  • 1.0km @ 3'22''/km
  • 1min 45s rest
• 10min @ 6'00''/km

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