Elite Marathon Finisher

Workout - Elite Marathon Finisher

• 0.0mi @ 9'30''/mi
• 4 lots of:
  • 0.0mi @ 5'08''/mi
  • 805m @ 4'55''/mi
• 0.0mi @ 10'00''/mi

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Intro

A breakdown of TRAIN WITH ELITE MARATHON RUNNER JOSH LUNN: Big session before Seville Marathon - 2:14 Marathon Goal from The Welsh Runner. The video is worth watching. The key elements are below so you can put the workout into practice. Watch the full video for context and coaching advice.

Key points

• Training focus: a final long run as 4 × 4 miles, mixing marathon-pace segments with brief, faster “float” intervals to sharpen stamina and strengthen legs when they’re already tired.
• Pacing: aim for marathon pace around 5:08 min/mi (about 8 min/km) on the steady portions. Floats should be 5:30 to 5:40 min/mi (about 8.8 min/km) to replicate the surges you’ll face on race day.
• Practical tips: use a heart-rate monitor on easy runs to avoid going too hard, drink something that sits well in your stomach, and keep cadence up so your legs don’t feel heavy when fatigue hits.

Workout example

4 × 4-mile (about 6 km) session

1. Warm up 1 mile easy (around 6:30 min/mi).
2. 4 repeats of:
   • 4 miles at 5:08 min/mi (marathon pace).
   • After each repeat, a float of 0.5 miles at 5:30 to 5:40 min/mi.
3. Cool down 1 mile easy.

If you’re feeling travel or altitude effects, dial back the float pace slightly.

Closing note

Run this session this week and set the paces in the Pacing app to your marathon goal. It’s a good way to build trust in your fitness heading into race day.

Watch the full video on The Welsh Runner for more coaching details.

References

• TRAIN WITH ELITE MARATHON RUNNER JOSH LUNN: Big session before Seville Marathon - 2:14 Marathon Goal - YouTube (YouTube Video)