Hilly Marathon Pace 10k

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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Intro: The Running Channel’s “Marathon Diaries - It Begins Now | Osaka Marathon” has a useful session structure. Here’s a breakdown so you can run it today.

Key points:

• Target is 5 min/km (roughly a 3:30 marathon).
• Use the course: downhills let you turn over a bit quicker, uphills call for managing effort, not pace.
• 5-10 minutes of easy running before the main effort.
• Watch splits around 5:00/km to check pacing and adjust on the hills.

Workout example:

1. Warm-up: 5-10 min easy (or 1-2 easy laps on a track).
2. Main set, 10 km at target marathon pace:
   • Average pace around 5 min/km.
   • On downhills, let your legs find a natural rhythm.
   • On uphills, hold effort constant rather than fixating on pace.
3. Cool-down: 5 min easy, then a few strides (20-30 sec).

Closing note: run this 10 km block, adjust the numbers to your target, and log it in the Pacing app.

References

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