Berlin Marathon Tempo

Workout - Berlin Marathon Tempo

• 1.0km @ 6'00''/km
• 3.0km @ 3'50''/km
• 500m @ 5'10''/km
• 3.0km @ 3'50''/km
• 1.0km @ 6'00''/km

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A breakdown of Training For Berlin Marathon | Sub 3 Hour Attempt! from The Running Channel. Tackle this session yourself with the notes below. Watch the full video for the coaching detail.

Key points

• This is a tempo run. You’re at comfortably-hard effort, quicker than marathon pace but still holdable for 3 km efforts.
• The focus is steady pacing, locked-in form, and finding your groove so the effort sticks when legs feel heavy.
• Scale the paces to your target (slightly faster than your marathon pace).
• Recovery segments matter. Dial them back to easy so HR settles before the next push.

Workout example (distances in kilometers, paces in min/km)

1. 2 km of easy jogging to warm up.
2. 2 × 3 km at 3:50 min/km (about 5% faster than a 4:15 marathon goal). Lock into a consistent pace for both reps.
3. 500 m float at 5:10 min/km after each 3 km block. Keep it relaxed.
4. Finish with about 1 km of easy running.

Tip: if 3:50 min/km is out of reach, drop to a pace 10 to 15 seconds faster than your marathon goal, holding comfortably-hard effort.

Practical takeaways

• Don’t chase numbers in the first kilometer. Tune into the effort and find your target pace.
• Keep form tight when fatigue creeps in. Shoulders loose, posture tall, quick stride rate.
• Dial back recovery bits if needed. The aim is recovery, not a race.
• Picture yourself on the final kilometers of Berlin during the second hard rep.

Closing note Run this session, set the paces in the Pacing app to your marathon plan, and log it.

References

• Training For Berlin Marathon | Sub 3 Hour Attempt! - YouTube (YouTube Video)