Marathon Pace Grinder: 6x3km

Workout - Marathon Pace Grinder: 6x3km

• 12min @ 6'30''/km
• 5 lots of:
  • 100m @ 4'00''/km
• 6 lots of:
  • 3.0km @ 5'00''/km
  • 640m @ 5'50''/km
• 12min @ 6'30''/km

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Intro: Here’s the breakdown of SUB 2:40 MARATHON Training WEEK 6 – Big WORKOUT – Big LONG RUN & ICE from The FOD Runner. Worth watching in full. We’ve pulled out the essentials so you can try this week’s workout. The video has more context and breakdown tips worth your time.

Key points:

• Tuesday’s main session: 6 x 3 km repeats at target marathon pace, each followed by a 640 m easy jog. Splits landed between 6:33 and 6:07 per km for the repeats, with floats around 6:40 per km.
• Friday’s speed work: 12 x 500 m at critical velocity (1:38 to 1:42 per 500 m, or roughly 3:16 km pace) with 45 s recovery between efforts. Finish with 5 x 200 m at a hard effort.
• Saturday’s long run: start with 55 minutes at around 7:10 / mile on trails, then shift to 15 minutes at around 6:40 / mile, preferably on rolling terrain. Adjust intensity based on the terrain. Faster on descents, controlled on uphills.
• Training philosophy: this week balances steady aerobic work (46 to 47 mi total) with targeted speed development. Read the terrain as you run rather than watching your watch. Safety and enjoyment over rigid splits.

Workout example:

• Tuesday, 6 x 3 km plus 640 m floats:
  • Warm-up 1 mi easy
  • 3 km at around 6:33 / km (target marathon pace)
  • 640 m easy jog (float) at around 6:40 / km
  • Repeat 6 times (total around 14.3 mi)
• Friday, critical velocity:
  • 12 x 500 m at 1:38 to 1:42 each
  • 45 s easy jog recovery
  • Finish with 5 x 200 m fast
• Saturday, long run:
  • 55 min at 7:10 / mile on trails
  • Then 15 min at 6:40 / mile on downhills

Closing note: try this training block this week, scaling the paces to your current level using the Pacing app. Modify intervals or distances to match your schedule. Watch the full video for the author’s technical advice and race strategy.

References

• SUB 2:40 MARATHON Training WEEK 6 - Big WORKOUT - Big LONG RUN & ICE | FOD Runner - YouTube (YouTube Video)