Marathon Pace Repeats

Workout - Marathon Pace Repeats

• 2.0km @ 6'00''/km
• 7 lots of:
  • 2.0km @ 3'20''/km
  • 2min rest
• 2.0km @ 6'00''/km

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Intro: Ben Is Running’s “Marathon Training Begins…FINALLY!” breaks down a smart training arc. The key takeaways are below so you can jump into the session right away. Watch the full video for the complete picture.

Key points:

• Back from a stress fracture, Ben is tackling a 12-week block aiming for a 2:20-2:24 marathon (roughly 3:20-3:25 per km).
• The weekly framework: three hard workouts (marathon-pace, speed work, and a moderate long run), four easier days. Strength and cross-training keep injuries at bay.
• 25-30 km at marathon pace builds real fitness without the fatigue of a full race effort.
• Easy runs are around 4:47 per km (near 130 bpm), enough to keep the aerobic system ticking over and allow recovery.

Workout example:

• Warm-up: 2 km easy jog.
• Main set: 7 x 2 km repeats at marathon pace (about 3:20-3:25 min/km) with 2-minute jog recovery between.
• Cool-down: 2 km easy.

Weekly schedule:

• Monday: easy run 12 km at about 4:47 min/km.
• Wednesday: recovery run 6 km at 4:47 min/km (HR around 133 bpm).
• Friday: speed/track session (e.g. 2 km repeats).
• Saturday: long run 25-30 km at marathon pace (or “bank” 25-30 km at goal pace).
• Sunday: moderate long run 15-20 km easy.
• Other days: easy runs, cross-training (bike, swim), strength work.

Closing note: plug this into the Pacing app and adjust paces to where you’re actually at.

References

• Marathon Training Begins…FINALLY! - YouTube (YouTube Video)