Marathon Diaries: 6 Mile Interval Session - The Running Channel

Aug 13, 2025

This is a quick summary of Marathon Diaries: 6 Mile Interval Session from The Running Channel. 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

Warm‑up in cold weather: start with a 5‑minute easy jog to get the blood flowing and test the icy conditions.
Use a simple interval structure: 1 mile at a target race‑pace (around 4:30 min / mi) followed by 3 minutes of easy recovery jogging. Repeat this block three times for a total of 6 miles.
If the route is icy or unsafe, modify the last effort to a shorter effort (e.g., 400 m) at the same target pace.
Practical tips: dress in layers you can easily adjust, check the surface for ice, and set up the intervals on your watch or the Pacing app so you can track each effort and recovery.

Workout Example

Warm‑up – 5 minutes easy jog (focus on staying warm).
Repeat 3×:
- 1 mile @ ~4:30 min/mi (or your own target marathon pace).
- 3 min easy jog recovery.
Final effort (if needed): 400 m at the same pace with a 1‑minute recovery, then finish with a cool‑down.

Feel free to adjust the paces to match your current fitness level using the Pacing app.

Closing Note Give this cold‑weather interval session a try, tweak the paces to fit your training, and keep building those legs for the marathon. You’ve got this – happy running!