Marathon Pace Mega-Session

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

Ready to start training?

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

Try in App Now

workout/marathon-pace-megasession-8ef300c9

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

Intro: The Welsh Runner shared “LONDON MARATHON 2023…5 weeks out. A HUGE SESSION but can I FINISH it?” and it’s worth watching. The essential takeaways are below so you can try this workout. Check the full video for the complete breakdown.

Key points:

• A marathon-specific session: 5 x 5 km repeats at target marathon pace (about 5:25/mi or 3:22/km, roughly 16:50/5 km), with 1 km easy “floats” between for recovery.
• Starts with a 2 km warm-up before the repeats, total volume around 20 km.
• Conditions were tough. Wind made the first half of each 5 km harder while the back half benefited from a tailwind. The runner managed by sticking with the group, using a cyclist as a windbreak, and staying positive.
• Fueling: plain carbs (apple slices) worked better than gels in these conditions. Hydration matters more when fighting wind, and a caffeine pill gives an edge.
• Mental: stay connected to other runners, don’t overthink each repeat, stay optimistic, and use drafting or pack running to reduce effort.

Workout example:

Warm-up: 2 km easy jog
Repeat 5x:
  - 5 km at marathon-pace target (about 5:25 per mile / 16:50 per 5 km)
  - 1 km easy float (recovery jog)
Total: about 20 km (including warm-up)

Scale the paces to your marathon goal in the Pacing app.

Closing note: try this session (or modify the paces for your level) to build race-day readiness. The Pacing app dials in your target speeds.

References

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