Marathon Mind Games | 3:53 To 3:30 Marathon Attempt Ep4 - The Running Channel

Intro

This is a quick summary of Marathon Mind Games | 3:53 To 3:30 Marathon Attempt Ep4 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

• Chunking: Treat the 42.2 km marathon as a series of ~5 km “park‑run” segments to keep the distance mentally manageable.
• Smile Mantra: “Smile a mile” or similar positive self‑talk reduces perceived effort and can even improve running efficiency.
• Speed Work: Short, hard intervals (3 min, 2 min, 1 min) with brief recovery sharpen running economy and break the monotony of long‑run training.
• Strength & Conditioning: A quick body‑weight circuit (glute bridges, band clams, hand‑free squats, arabesque high‑knees, shoulder‑touch) plus barefoot foot‑work drills supports balance and injury‑prevention.
• Recovery Mindset: When illness or fatigue hits, prioritize rest (no running for a few days) and easy runs to protect the training block.

Workout Example (from the video)

Speed‑Interval Session – all distances in kilometres

1. 2 km easy warm‑up
2. 3 sets of the following:
   • 3 min at a hard effort (≈10 km pace)
   • 2 min at a moderate effort
   • 1 min at a hard effort
   • 60 sec recovery between the two hard efforts
   • 3 min easy jog between sets
3. Cool‑down jog for ~5 min

Optional add‑on: After the run, perform the 5‑minute strength circuit (2 × glute bridges, band clams, hand‑free squats, arabesque high‑knees, shoulder‑touch – 10 reps each, no rest between exercises).

Closing Note

Try the chunked‑run mindset, the smile mantra, and the interval session today – and feel free to adjust the paces to match your own training zones in the Pacing app. You’ve got the tools; now go out and make those kilometres feel a little easier. Happy running!

References

• Marathon Mind Games | 3:53 To 3:30 Marathon Attempt Ep4 - YouTube (YouTube Video)

Workout - The Mental Toughness Speed Sandwich

• 12min @ 6'00''/km
• 3 lots of:
  • 3min @ 4'30''/km
  • 1min rest
  • 2min @ 5'30''/km
  • 1min rest
  • 1min @ 4'00''/km
  • 1min rest
  • 3min @ 6'00''/km
• 10min @ 6'00''/km

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