Marathon Diaries - It Begins Now | Osaka Marathon - The Running Channel

Intro: This is a quick summary of Marathon Diaries - It Begins Now | Osaka Marathon 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:

• Target marathon pace is 5 min per kilometre (≈ 3:30 hr marathon).
• Use the terrain: downhill can be a bit faster, uphill stay on effort rather than strict pace.
• Warm‑up with 5–10 min easy jog before the main effort.
• Track splits (aim for ~5:00/km) to gauge progress and adjust effort on hills.

Workout Example:

1. Warm‑up: 5–10 min easy jog (or 1–2 easy laps on a track).
2. Main set – 10 km at target marathon pace:
   • Keep average pace ~5 min/km.
   • On downhills, let your legs naturally pick up a bit (no need to force).
   • On uphills, focus on effort (maintain perceived effort rather than exact pace).
3. Cool‑down: 5 min easy jog + a few strides (20‑30 sec) to finish.

Closing Note: Give this 10 km session a go, tweak the paces to match your own goals, and log it in the Pacing app – you’ll be one step closer to a strong marathon performance! Happy running!

References

• Marathon Diaries - It Begins Now | Osaka Marathon - YouTube (YouTube Video)

Workout - Hilly Marathon Pace 10k

• 10min @ 6'15''/km
• 10.0km @ 5'00''/km
• 5min @ 6'15''/km
• 3 lots of:
  • 20s @ 4'00''/km

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