Marathon Goal Pace Confidence Run

Workout - Marathon Goal Pace Confidence Run

• 15min @ 7'15''/mi
• 4 lots of:
  • 100m @ 4'30''/mi
  • 1min rest
• 0.0mi @ 5'18''/mi
• 10min @ 7'15''/mi

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Seth James DeMoor’s Nike Zoom Fly Flyknit 9-mile marathon goal pace workout is a solid template for marathon training. Here’s the breakdown so you can run it. The full video has the rest.

Key points

• Target a 9-mile threshold run at marathon goal pace, around 5:18 per mile.
• Stay composed: start slightly slower, lock into target pace by mile two, finish strong without overshooting.
• If you’re fresh at mile 8, push to 13 miles at the same pace with a cyclist or friend pacing you.
• After a particularly hard week, cut mileage about 40% to recover.
• The Nike Zoom Fly Flyknit has responsive cushioning and reliable grip on wet or uneven surfaces.

Workout example

1. Warm-up: 10-15 minutes easy jog plus a few strides.
2. Main set: 9 miles (≈14.5 km) at 5:15-5:20 per mile to hit a 5:18 target.
   • Start closer to 5:20, drop into 5:18 by mile two, and hold through mile eight.
   • If you’re feeling strong, add 4 miles (13 total) at the same pace, with a cyclist or friend keeping you honest.
3. Cool-down: 5-10 minutes easy jog and stretching.

Practical tips

• Control the effort. Let target pace drive the run, not the watch.
• Volume: after a tough block, drop mileage about 40% the next week.
• Pacing support: a cyclist helps, or set your watch to 5:18 per mile.
• Footwear: the Zoom Fly Flyknit’s React foam stays responsive and stable, useful in the wet.

Closing note: try this 9-mile goal-pace workout and adjust distance or speed in the Pacing app to your fitness.

References

• Nike Zoom Fly Flyknit 9-mile Marathon goal pace workout - YouTube (YouTube Video)