Marathon Pace Progression Run

Workout - Marathon Pace Progression Run

• 12min @ 7'00''/km
• 5.0km @ 6'36''/km
• 5.0km @ 6'03''/km
• 5.0km @ 5'30''/km
• 10min @ 7'00''/km

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This breakdown covers The Perfect Marathon Long Run Progression (From Start to Peak!) by Lee Grantham, a useful resource for shaping peak training blocks. The essentials are below so you can start this workout today. The full episode has more context.

Key points:

• Build your paces around your goal marathon speed (e.g., 3:20 km or 5:12 mi). Add percentages: +20% (around 4:00 km), +10% (around 3:40 km), and your actual goal pace.
• These progression runs have three equal sections. Each week, you stretch the distance while keeping the pace scheme across all three blocks.
• Hold zone 2 (easy) in the early sections and let your heart rate climb steadily. Sustainable effort, not sudden spikes.
• This format scales across marathon, half-marathon, and ultra distances. Spending the final block at race pace builds the mental edge.

Workout example (distances in kilometers):

1. Base 15 km progression, three 5 km blocks:
   • 5 km at marathon pace +20% (around 4:00 / km).
   • 5 km at marathon pace +10% (around 3:40 / km).
   • 5 km at goal marathon pace (around 3:20 / km).
2. Weekly progression (same pace pattern, more distance):
   • Week 1: 18 km (6 + 6 + 6 km).
   • Week 2: 21 km (7 + 7 + 7 km).
   • Week 3: 27 km (9 + 9 + 9 km).
   • Week 4: 30 km (10 + 10 + 10 km). The final block includes a sustained 10 km at true marathon pace.
3. Practical tips:
   • Calculate your three paces by adding 20% and 10% to your goal marathon speed.
   • Use the slow section as your warm-up. The middle segment transitions you toward target pace.
   • Watch effort, not just splits. If the +20% section feels taxing, dial back to zone 2 (around 5:00 / km).
   • Test the nutrition and fueling plan you’ll use on race day.

Closing note: try this progression this week, then adjust paces in the Pacing app to match your goal.

This summary is drawn from Lee Grantham’s video. Watch the full episode for more depth.

References

• The Perfect Marathon Long Run Progression (From Start to Peak!) - YouTube (YouTube Video)