Marathon Pace on Tired Legs
Workout - Marathon Pace on Tired Legs
- 2.0km @ 5'30''/km
- 30.0km @ 4'15''/km
- 5.0km @ 3'25''/km
- 2.0km @ 5'45''/km
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Intro
A summary of “Long Runs On Tired Legs Are ESSENTIAL | 5 Weeks Out from Valencia Marathon” by Ben Is Running. The main takeaways are below so you can run the workout. Watch the full video for context and coaching cues.
Key points
- Running marathon-pace when fatigued is the key signal. After a tough training week, run the last 5 km at goal marathon pace on already-taxed legs.
- Long-run structure: 30 km at a steady aerobic pace (about 4:15 min/km), then 5 km at marathon pace.
- Fueling: three gels spread across the run to test how your stomach handles them.
- Progression: start with a relaxed steady run, then bring the marathon-pace segment forward (say starting at 20 km) over the following weeks.
- Gear: dress for conditions, bring a light windbreaker, and switch to a short-sleeve top for the marathon-pace portion.
Workout example
| Segment | Distance | Pace | Notes |
|---|---|---|---|
| Warm-up | 2 km | easy | Get the legs moving, focus on form. |
| Main steady run | 30 km | about 4:15 min/km (zone 2) | Heart rate near the top of zone 2 (about 150 bpm). |
| Marathon-pace pickup | 5 km | Goal marathon pace (about 3:20-3:30 min/km for Valencia) | Tired legs. Hold consistent effort. |
| Cool-down | 2 km | easy | Stretch and hydrate. |
Practical tips
- Run the 5 km pickup after the 30 km. The accumulated fatigue raises perceived effort, and that’s the adaptation you want.
- Spread three gels across the run (one per 10 km) to rehearse race-day fueling and check stomach response.
- If your exact target pace isn’t locked in, aim for an intensity that feels demanding but manageable.
- Over the coming weeks, start the marathon-pace section earlier (say at 20 km) and extend the fast portion.
Closing note
Try this long-run this weekend, set the paces to your marathon goal in the Pacing app, and see what it feels like to hold marathon pace tired.
References
- Long Runs On Tired Legs Are ESSENTIAL | 5 Weeks Out from Valencia Marathon - YouTube (YouTube Video)