More problems! (It's a calf) | 3:10 Brighton Marathon Training Ep 7 - Rich Keeble

Quick Summary

This is a quick summary of More problems! (It’s a calf) | 3:10 Brighton Marathon Training Ep 7 from Rich Keeble. 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

• Injury management: Rich developed a calf/groin niggle and chose to skip several key sessions, showing the importance of listening to your body and taking rest when needed.
• Adjusted mileage: Instead of the planned 84 km week, he logged only ~48 km and decided to cap future long runs at ~32 km to avoid over‑training.
• Long‑run structure: The intended 34 km run was split into alternating blocks of 8 km easy + 5 km at marathon pace.
• Nutrition trial: He experimented with gels (1 gel on a 20 km run, then up to 6 gels on the 28 km night run) and learned to practice gel timing on long efforts.
• Pace insights: Recent intervals were 2 min repeats at ~3:55 / km, a 5 km tempo at ~4:12 / km, and marathon‑pace chunks at ~4:28 / km.
• Practical tips: Use easy‑pace recovery runs after hard sessions, stretch the calf regularly, and consider a short strength routine to support the lower leg.

Workout Example

34 km “alternating” long run (replace distances with your own mileage if needed):

1. Warm‑up: 2 km easy jog
2. Repeat the following block 4 times:
   • 8 km at an easy, conversational pace (≈ 5:30–6:00 / km)
   • 5 km at marathon pace (≈ 4:28 / km for Rich)
3. Cool‑down: 2 km easy jog

If a calf or groin niggle appears, cut the run short, focus on gentle stretching, and resume the next week with a reduced volume.

Closing Note

Give this alternating long‑run a try, adjust the paces to match your own marathon goal, and remember to listen to any aches—rest and proper nutrition are just as important as the miles. You can easily tweak the intervals in the Pacing app to fit your training plan. Happy running!

Watch the full episode on Rich Keeble’s channel for more behind‑the‑scenes details and his upcoming mileage targets.

References

• More problems! (It’s a calf) | 3:10 Brighton Marathon Training Ep 7 - YouTube (YouTube Video)

Workout - Rich's Marathon Pace Simulator

• 2.0km @ 6'00''/km
• 2 lots of:
  • 8.0km @ 5'45''/km
  • 5.0km @ 4'28''/km
• 2.0km @ 6'45''/km

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