Strava Segment Smasher
Workout - Strava Segment Smasher
- 10min @ 6'00''/km
- 2 lots of:
- 100m @ 2'45''/km
- 1min @ 7'00''/km
- 2 lots of:
- 1.0km @ 3'45''/km
- 3min @ 6'30''/km
- 1.0km @ 3'00''/km
- 10min @ 6'45''/km
to import the workout after you install it.
This breakdown covers the standout workout from The Running Channel’s Setting Strava Records On LONDON MARATHON 2022 Course. Worth watching. Here are the essentials so you can run this session. Watch the full video for the complete details.
The challenge
Three custom Strava segments, each 1 km, on the London Marathon route. Your task: finish each in under four minutes. The athletes target 3:30-3:40 per km, serious speed work. Speed work like this builds pace, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them for more.
The session calls for an aggressive opening, steady mid-section, and an all-out finish, especially on the hill around mile 16. The video uses the KD-900X, but the workout works in any shoe.
Your workout plan
- Warm-up: 10-minute easy jog followed by 2x100m strides.
- Segment 1 (1 km): target 3:30-4:00. Open hard for 100m, lock into a sustainable pace, kick hard for the final 10 seconds. Consistency in speed work drives improvement. See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Recovery: 3-minute easy run.
- Segment 2 (1 km): same target, focus on form stability if there’s elevation. Holding pace across varied terrain matters for longer racing, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Recovery: another 3-minute easy run.
- Segment 3 (1 km): all-out. Push harder than your earlier splits (3:25 if segment 1 was 3:30).
- Cool-down: 5-10 minutes easy jog plus a light stretch.
Take on these 1 km segments, log your times, and dial pace targets in the Pacing app to match where you are now.
References
- Setting Strava Records On LONDON MARATHON 2022 Course - YouTube (YouTube Video)