Marathon Dress Rehearsal

Workout - Marathon Dress Rehearsal

• 5.0km @ 5'30''/km
• 25.0km @ 4'55''/km
• 5.0km @ 5'53''/km

Ready to start training?

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

Try in App Now

workout/marathon-dress-rehearsal-9f17d750

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

Intro

The Running Channel shared a useful workout in “Longest Run Before My PB Attempt At TCS London Marathon”. The key details are below so you can run this session this week. Watch the full video for the complete context.

Key points

• A marathon-pace confidence builder: 5 km warm-up, 25 km at race pace, 5 km cool-down (about 35 km total).
• Pacing: start at roughly 5:30 min/km, hold 4:45-5:05 min/km for the marathon-pace section (reported average of 4:59 min/km).
• Stay sharp: split the distance into 5 km segments or use the half-marathon mark as a mental milestone.
• Drink strategically: rehearse taking water and electrolytes on the move. In this video, dehydration became a real problem in the final stretch.
• Track the average: display the overall pace for the marathon segment on your watch and ignore second-by-second swings.

Workout example

5 km warm-up at about 5:30 per km
25 km at marathon pace (about 4:45-5:05 per km), aim for an average around 4:59 per km
5 km cool-down at easy pace

New to marathon-pace sessions? Scale it down: 6 km warm-up, 20 km at target pace, 4 km cool-down, then progress from there.

Practical tips

• Break it into pieces. Count by 5 km blocks or use the half-marathon mark as a mental milestone.
• Show overall lap pace for the marathon segment on your watch and ignore the moment-to-moment changes.
• Pack a soft bottle with water and electrolytes. Sip throughout, with extra attention after 20 km.
• Use a simple phrase to steady yourself (“Everything’s fine, I’ll finish”) and picture the finish.
• Adjust distances and speeds to your target marathon pace, and log runs in the Pacing app.

Closing note

Add this marathon-pace session to your plan this week. Scale the splits and speeds to your current training and track everything in the Pacing app.

References

• Longest Run Before My PB Attempt At TCS London Marathon - YouTube (YouTube Video)