Marathon Pace Intervals

Workout - Marathon Pace Intervals

• 10min @ 12'00''/km
• 3 lots of:
  • 0.0mi @ 8'00''/mi
  • 3min rest
• 10min @ 15'00''/km

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Want a tough interval workout in harsh conditions? “Marathon Diaries: 6 Mile Interval Session” from The Running Channel shows how. The video has more detail if you want to try this today.

Key points

• Cold-weather warm-ups matter: start with a 5-minute easy jog to loosen up and check the icy conditions.
• The interval setup is simple: 1 mile at race pace (around 4:30 min/mi), then 3 minutes of easy jog recovery. Repeat three times for 6 miles total.
• On icy or dangerous terrain, swap the last effort for something shorter (400 m at the same pace).
• Practical tips: layer up so you can adjust, check the ground before you start, and use your watch or the Pacing app to mark out each interval and recovery.

Workout example

1. Warm-up: 5 minutes easy jog. Stay warm.
2. Repeat 3x:
   • 1 mile at about 4:30 min/mi (or your target marathon pace).
   • 3 min easy jog recovery.
3. Final effort (if needed): 400 m at the same pace with a 1-minute recovery, then cool-down.

Adjust the paces to your fitness in the Pacing app.

Closing note Run this cold-weather interval session, adjust the paces, and keep building strength for marathon day.

References

• Marathon Diaries: 6 Mile Interval Session - YouTube (YouTube Video)