Marathon Race Pace Simulation

Workout - Marathon Race Pace Simulation

• 5.0km @ 5'30''/km
• 21.0km @ 4'15''/km
• 10min @ 6'30''/km

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This breaks down Ben Parkes’ RUNNING 2:43 AT THE CHICAGO MARATHON - With a GoPro!, worth a watch. We’re pulling out the essentials so you can try this marathon-ready workout today. Head to the full video to see it in action.

Key points:

• Ben aimed for a 2:55–3:00 finish, using the race as an extended training run to test his fitness.
• Once he found his rhythm in the first 5 km, he held a steady, progressive pace across all 26.2 mi (42.2 km).
• An energy gel at around the 45-minute mark kept him strong, and he grabbed water at aid stations.
• Positive self-talk (“dig deep”, “keep believing”) carried him through the toughest stretches.

Workout example:

1. Warm-up: start with an easy 5 km to find your comfort level.
2. Lock into your goal marathon pace (about 5:45 min/km for a 2:55 target) and hold it for the remaining 21 km.
3. Fuel: take an energy gel around the 45-minute mark and sip water at each aid station.
4. Finish strong: stay composed, trust your training, and sprint the final 2–3 km.

Closing note: try this steady-pace approach on your next long run and adjust the paces in the Pacing app to match your own goals. You’ll get the confidence of a race-day simulation.

References

• RUNNING 2:43 AT THE CHICAGO MARATHON - With a GoPro! - YouTube (YouTube Video)