Setting Strava Records On LONDON MARATHON 2022 Course - The Running Channel

Aug 13, 2025

We’re breaking down the key workout from The Running Channel’s video, Setting Strava Records On LONDON MARATHON 2022 Course. It’s a fantastic watch, and this summary will get you ready to try the session today. For all the details and pro tips, be sure to check out the full video.

The Challenge

The core idea is to tackle three custom Strava segments, each about 1 km long, set up along the iconic London Marathon route. The goal is to run each segment in under four minutes, with the pros in the video aiming for a blistering 3:30–3:40 per kilometer. This is a classic example of high-intensity work, and if you want to dive deeper into the methodology, you should explore our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

The workout emphasizes a fast start, maintaining a strong and steady pace, and finishing with an all-out sprint—especially on the challenging hill around mile 16. While the video features the KD-900X, this workout is effective no matter what shoes are on your feet.

Your Workout Plan

Here’s how you can structure your run:

Warm-up: Start with a 10-minute easy jog, followed by 2x100m strides to get your legs ready for the effort ahead.
Segment 1 (1 km): Aim for a time between 3:30 and 4:00. Go out fast for the first 100 meters, settle into a strong rhythm you can hold, and then finish with a powerful 10-second kick. Nailing sessions like this is a cornerstone of getting faster, and you can find more strategies in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Recovery: Take a 3-minute easy jog to let your heart rate come down.
Segment 2 (1 km): Hit the same time target, but pay close attention to maintaining your form, especially if your route includes a slight hill. Learning to hold a consistent pace under varying conditions is a critical skill for longer races. For more on this, check out our article on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Recovery: Another 3-minute easy jog.
Segment 3 (1 km): Time to empty the tank. Push a little harder on this last one and try to beat your previous segment time (e.g., aim for 3:25 if you ran 3:30 before).
Cool-down: Finish with 5–10 minutes of easy jogging and some light stretching to aid recovery.

Now it’s your turn. Give these 1 km Strava segments a try, track your times, and don’t forget to adjust the target pace in the Pacing app to match your personal fitness level. Have fun chasing those records and see how you stack up on the leaderboard! 🚀