Marathon Pace Kilometers

Workout - Marathon Pace Kilometers

• 12min @ 6'00''/km
• 8 lots of:
  • 1.0km @ 3'44''/km
  • 1.0km @ 4'15''/km
• 12min @ 6'00''/km

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Intro A breakdown of SUB 2:40 MARATHON Training WEEK 1 - Kickstarting TRAINING from The FOD Runner. The video is worth watching. Here’s what you need to run this week’s workout. The full video has the coaching context.

Key points:

• Week 1 has two demanding sessions: a Thursday marathon-pace interval set and a Saturday sustained effort at 160 bpm for 60 minutes.
• Approach: consistent pacing, balance hard marathon-pace segments with slower recovery runs, and use heart rate on longer efforts.
• Numbers: marathon pace around 6:00 min/mi (~9:40 min/km), recovery jogs at 6:50 min/mi (~11:00 min/km), 160 bpm average on Saturday.

Workout example: Thursday, 1 km on / 1 km off x 8:

• On-interval (1 km): marathon pace, ~6 min/mi (~9:40 min/km).
• Off-interval (1 km): moderate jog, ~6:50 min/mi (~11 min/km).
• Total: 8 km hard + 8 km easy = 16 km.

Saturday, 60-minute benchmark:

• 60 minutes at an average HR of 160 bpm.
• Start around 155 bpm, let it drift to 162-164 bpm as fatigue sets in.
• Expected pace ~6:20 min/mi (~10 min/km), but prioritize the HR range over pace.
• Follow with a 30-minute easy cool-down on trails.

Closing note: Try these this week, adjust paces to your current fitness, and record your effort in the Pacing app.

References

• SUB 2:40 MARATHON Training WEEK 1 - Kickstarting TRAINING | FOD Runner - YouTube (YouTube Video)