Race Pace Rehearsal
Workout - Race Pace Rehearsal
- 10min @ 8'30''/mi
- 4 lots of:
- 15min @ 6'30''/mi
- 3min rest
- 10min @ 8'00''/mi
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Intro: FOD Runner’s “Marathon Workout Focus - Marathon Pace Running” is worth a spot in your routine. The main takeaways are below so you can start right away. Watch the full video for the complete picture.
Key points:
- Marathon-pace runs (roughly 6:30 per mile) come later in the cycle to lock in goal pace and build race-day confidence.
- The structure pairs 15-minute marathon-pace stretches with 3-minute recovery windows of easy jog or walk.
- Heart rate around 150-160 bpm confirms you’re in the right zone. Andy’s segments in the video showed 6:20 to 6:32 per mile splits with HR roughly 155 to 163 bpm.
- Visualizing race pace ahead of time reduces anxiety and helps you execute the pace on the day.
Workout example: 4 rounds of 15 minutes at marathon pace (target 6:30 per mile) with 3 minutes of easy recovery between. Metric: about 9.6 km at around 5:45 per km (matching 6:30 per mile), followed by 0.5 km of recovery. Adjust both paces to your goal marathon time.
Closing note: try this next week, tweak the pace to your fitness, and record it in the Pacing app.