Marathon Goal-Pace 5K Repeats
Workout - Marathon Goal-Pace 5K Repeats
- 12min @ 7'30''/km
- 3 lots of:
- 5.0km @ 5'30''/km
- 1.0km @ 7'30''/km
- 12min @ 7'30''/km
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Intro
Here’s a breakdown of “MARATHON TRAINING WHEN INJURY STRIKES - What’s nEXT? S3E5” from Ben Parkes. The video has useful guidance. The key elements are below so you can run one of these sessions this week. Watch the full video for context.
Key points
- Goal-pace interval session: 3 x 5 km at marathon pace (about 3:19-3:20 min/km, about 5:14 min/mi), with 1 km easy recovery jogs between.
- Weekly volume: about 160 km (about 100 mi) weekly, building toward 170 km. Hold a high mileage baseline most weeks.
- Speed work: 10-15 x 400 m repeats at about 72 s each to sharpen turnover.
- Fat adaptation: one fasted long run weekly (about 1 h 40 min) to train fat-burning for the marathon’s closing stages.
- Downhill repeats: short downhill surges to build stride length and leg strength.
- Recovery after injury: easy 5 km jogs twice daily or light runs to keep blood circulating while the hamstring heals.
- Additional sessions: 8 x 1 km at 5K pace (about 3:05 min/km), pyramid intervals (1-5-1 min) with 2-min walk breaks, and 4 x 2 km at half-marathon pace (about 3:15 min/km).
Workout example
3 x 5 km marathon-goal pace
- 3 km warm-up at easy pace (about 4:15 min/km).
- Rep 1: 5 km at marathon pace (3:19-3:20 min/km).
- 1 km easy recovery jog.
- Rep 2: same as 2.
- 1 km easy recovery jog.
- Rep 3: same as 2.
- 2-3 km easy to finish.
If tightness develops, drop reps or swap the 5 km intervals for 3 km at a slower pace and keep the recovery segments light.
Closing note
Try the 3 x 5 km goal-pace session, set the paces in the Pacing app to your marathon goal, and listen to your body, especially while managing an injury.