Final Marathon Pace Lock-In

Workout - Final Marathon Pace Lock-In

• 15min @ 4'30''/km
• 4 lots of:
  • 6min @ 3'20''/km
  • 1min 30s rest
• 10min @ 4'30''/km

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Intro: based on The Final Workout: Ready to Break 2:20 in London? from Ben Is Running, here’s what you need to know to run this session yourself. The full workout is worth watching, but the core details are summarized below so you can get started today.

Key points:

• Start with a 15-minute warm-up (around 3 km), then do 4 x 6-minute repeats at true marathon pace.
• For a 2:20 marathon goal, that means 3:18-3:20 per kilometre (around 5:30 per mile).
• Altitude training typically costs 10-15 s per km. Ben is testing his sea-level pace after training in Kenya.
• A 400 m loop helps you hit consistent pacing and focus on feel rather than chasing splits.
• During the effort, heart rate and lactate stay surprisingly low. Focus on running in race shoes and keeping effort steady.

Workout example:

1. Warm-up: 15 min easy (around 3 km).
2. Main set: 4 x 6 min at 3:18-3:20 / km (roughly 9-10 laps of the 400 m loop per repeat). Hold a steady pace, no sudden accelerations, just marathon-pace feel.
3. Cool-down: 5-10 min easy.

Totals: about 24 min, 2.4 km of hard effort.

Closing note: try this 4 x 6-minute session today and adjust the target pace to your own goal (3:20 / km for a 2:20 marathon, for example). The Pacing app lets you dial in your intervals.

References

• The Final Workout: Ready to Break 2:20 in London? - YouTube (YouTube Video)