Marathon Pace Test & Tune-up

Workout - Marathon Pace Test & Tune-up

• 10min @ 6'00''/km
• 3 lots of:
  • 2.0km @ 3'42''/km
  • 2min 30s rest
• 6 lots of:
  • 1.0km @ 3'22''/km
  • 1min 30s rest
• 5min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/marathon-pace-test--tuneup-9da48028

Don’t have the app? Copy the reference above,
to import the workout after you install it.

This workout comes from Testing Marathon Pace | Abingdon Marathon Training WEEK 4, a helpful resource from The FOD Runner that walks through the pacing and fueling approach you’ll need. Here’s what to focus on if you try it.

Key points:

• Week 4 brings the first serious marathon-pace work: 3 x 2 km repeats at goal marathon speed (targeting 5:55-6:00 min/mi) followed by 6 x 1 km pickups with no fixed pace.
• Heart rate is your primary guide. The 2 km repeats should settle into the low-150 bpm range to keep effort under control.
• Mental approach and smart fueling (nothing heavy or rushed) noticeably affect how the run feels.
• The target: a consistent marathon pace around 5:55-6:00 min/mi heading into Abingdon.

Workout example:

1. Warm-up: 10-15 min at easy pace, letting your heart rate climb gradually to 130-140 bpm.
2. 3 x 2 km repeats: run each 2 km at marathon intensity (5:55-6:00 min/mi). Keep heart rate in the low-150 bpm range. Jog 2-3 min between each.
3. 6 x 1 km pickups: a pace noticeably quicker than marathon effort (usually 5:20-5:30 min/mi, adjust to your fitness). Recover with 1-2 min easy jog.
4. Cool-down: 10 min easy run, then walk to settle.

Practical tips:

• Track pace and heart rate for each segment. Consistency on those 2 km repeats in the low-150 bpm band is what matters.
• Eat something light 2-3 hours before (gluten-free toast works well) and have water available.
• Talk yourself through the harder moments. It helps when the 1 km repeats feel tougher than expected.
• After the session, check your data to confirm you hit the 5:55-6:00 min/mi target, then adjust fueling or pacing for next week if needed.

Closing note: try this session and adjust the paces to fit your current fitness in the Pacing app. Build confidence in marathon effort, and watch the full video for the practical wisdom.

References

• TESTING MARATHON PACE | Abingdon Marathon Training WEEK 4 - YouTube (YouTube Video)