Marathon Progression Power-Up

Workout - Marathon Progression Power-Up

• 5min @ 10'00''/km
• 8.0km @ 9'00''/km
• 6.0km @ 5'30''/km
• 2.0km @ 5'00''/km
• 5min @ 11'00''/km

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Intro

A breakdown of “Marathons are COMING! Our Top 8 Tips To Get Ready” from The Running Channel. The key points are below so you can put together a workout right now. Watch the full video for more.

Key points

• Mileage and frequency: build weekly distance progressively and run 3-5 times per week. The long run is just one part of the picture.
• Mix up sessions: long runs, intervals, tempos, and easy runs. At least one faster-than-marathon-pace workout each week, or every other week.
• Speed work: 4-6 x 80-100 m at roughly 80-90% effort with walk-back recovery, to keep the legs sharp.
• Marathon-pace segments: try 4 x 4 min at goal pace with 2 min easy jog between, or alternate 1 km at goal pace with 1 km easy for 10-20 km.
• Progression runs: build long runs so they finish at marathon pace, training the body to hold target pace when tired.
• Fuel and hydration: lift carbs and protein as mileage climbs, test different gels and chews on training runs, and replace fluids and electrolytes within 10-15 min after the session.
• Recovery: stretch and foam roll regularly, prioritise sleep.
• Taper: cut volume while keeping intensity through shorter intervals or relaxed tempo work. Take the full day before the race off and prep your kit.

Workout example

Mid-week speed plus marathon-pace long run (customize paces in the Pacing app):

1. Warm-up: 10 min easy jog.
2. Stealth speed: 5 x 90 m at 80-90% effort, walk back 30-45 s between reps.
3. Cool-down: 5 min easy.
4. Long run (Saturday): 18-22 km total.
   • 10 km easy.
   • 4 x 4 min at goal marathon pace, 2 min easy jog between.
   • 4 km easy finish.

Prefer kilometre-based repeats? Try 1 km at goal pace then 1 km easy for the middle 10-12 km.

Closing note

Try these methods and adjust paces to your targets in the Pacing app. Watch The Running Channel’s full video for more detail.

References

• Marathons are COMING! Our Top 8 Tips To Get Ready - YouTube (YouTube Video)