Marathon Predictor: 3x5K @ GMP

Workout - Marathon Predictor: 3x5K @ GMP

• 3.0km @ 6'40''/km
• 3 lots of:
  • 5.0km @ 5'25''/km
  • 1.0km @ 6'17''/km
• 4.0km @ 6'40''/km

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Intro: The Welsh Runner’s This session PREDICTED my 2:24 Valencia Marathon Time will it get it right for BERLIN MARATHON? shows how one workout can reveal marathon fitness. Here’s the breakdown if you want to test it.

Key points:

• Run this session 12 days before your marathon. It works as a pace predictor.
• The workout is roughly 15 miles (around 24 km): a 3 km easy warm-up, then three 5 km (3 mi) repeats at marathon pace with short recovery jogs (“K floats”) between them.
• Stay near your target marathon pace throughout. This runner held 5:24-5:27 per mile (around 8:45 min/km), matching his Valencia marathon result.
• Faster repeats don’t necessarily mean a slower race-day time. Taper and race confidence often bring the pace down on the day.
• You’ll get mental assurance and a concrete gauge of readiness.

Workout example:

1. Warm-up: 3 km easy jog.
2. Repeat 1: 5 km (3 mi) at target marathon effort (around 5:24 per mile).
3. Recovery: 1 km (0.6 mi) easy (“K float”).
4. Repeat 2: 5 km at the same marathon effort.
5. Recovery: 1 km easy.
6. Repeat 3: 5 km at marathon effort.
7. Cool-down: finish to a total of about 15 mi (24 km) at a comfortable pace.

Use the Pacing app to dial in repeats to your target pace.

Closing note: add this workout to your next marathon buildup. Adjust paces for your goal. Use the Pacing app to fine-tune effort and carry the insights into race week.

References

• This session PREDICTED my 2:24 Valencia Marathon Time will it get it right for BERLIN MARATHON? - YouTube (YouTube Video)