Tom's Chicago Marathon Sim
Workout - Tom's Chicago Marathon Sim
- 10min @ 8'00''/km
- 20.0km @ 7'00''/km
- 10.0km @ 6'40''/km
- 2.0km @ 7'30''/km
- 10min @ 8'00''/km
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This summary covers Training For My First Marathon | My Longest Run EVER! from The Running Channel. The video has solid guidance, and we’ve pulled out the core takeaways so you can try this workout soon. Watch the full video for complete details.
Key points:
- Plan ahead: pick a solid route, eat a good breakfast, and prep your gear (shoes, hydration pack, essentials).
- Map and pace overlay: turn on the pace-on-map feature on your GPS watch before you start.
- Break the long run into segments. Splitting it into phases builds endurance and mental strength rather than slogging through one stretch. For the science behind it, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Hill strategy: warm up with a short hill, then take longer climbs at a steady pace and walk when you need to in order to keep form.
- Nutrition on the go: stash gels or simple carbs that won’t chafe against your body.
Workout example (32 km):
- First 20 km: run at a comfortable, conversational pace (about 6:45-7:15 per km).
- Next 10 km: aim for a “tempo” effort, holding 6:25-6:55 per km (adjust based on how you feel). For pacing over this distance, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Final 2 km: easy jog or walk to bring it home without pushing hard.
Prefer miles? Swap them in the Pacing app.
Closing note: Try this 32 km run (or scale it to your current fitness) and adjust the paces to match where you’re at. You’ll gain confidence heading into race day. Pair long runs like this with shorter, faster sessions. Our article on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers tactics to sharpen your pace and make your marathon effort feel more manageable. Good luck.
References
- Training For My First Marathon | My Longest Run EVER! - YouTube (YouTube Video)