Marathon Race Pace Simulator
Workout - Marathon Race Pace Simulator
- 2.5km @ 5'15''/km
- 7min 30s rest
- 5.0km @ 3'20''/km
- 2.5km @ 5'45''/km
to import the workout after you install it.
Ben Is Running’s “MY MARATHON RACE KIT + FINAL WORKOUT OF THE BLOCK” offers real insight into the final steps before a goal race. We’ve pulled the essential takeaways so you can try his confidence-building session. Watch the full video for complete context.
Key points
- Mental prep matters. Visualization and trust in your training. Ben emphasizes knowing you can sustain marathon pace (about 3:20/km). That fitness takes months to build. For session design, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- The final workout: a 5 km run at marathon goal pace. You’re not trying to break yourself, just locking in the feel of the effort and adding one more confidence boost.
- Dialed-in race kit: Nike VaporFly 2s, technical shorts with gel pockets, race vest, moisture-wicking socks, and a hydration plan built around Morton gels and electrolytes.
- Taper week: get a short haircut to stick to routine, add dynamic warm-ups, and watch sleep, fatigue, and training load.
The workout
Ben’s session is straightforward.
2.5 km easy warm-up
5 km at marathon pace (target 3:20 per km, ~16:36 for 5 km)
2.5 km cool-downSmooth and controlled, not all-out. A 5 km at marathon pace is different from racing a 5k. To work on actual 5k performance, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Optional: want to confirm your race pace feel? Try a 2 km time trial at roughly 6:38 (about 3:19/km).
Try this 5 km marathon-pace session before your next race. Adjust paces using the Pacing app. The same kind of confidence-building session works across distances, including Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
References
- MY MARATHON RACE KIT + FINAL WORKOUT OF THE BLOCK - YouTube (YouTube Video)