Training To Run A Championship Marathon Time | London Marathon 2025 - The Running Channel

Training To Run A Championship Marathon Time | London Marathon 2025 - The Running Channel

This is a quick summary of Training To Run A Championship Marathon Time | London Marathon 2025 from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

  • Pyramid intervals are the core workout: start fast, increase distance while slowing the pace, then reverse the pattern back down. This trains both speed and endurance while teaching you to manage energy across varying intensities.
  • AI‑tailored pacing adjusts your target pace in real‑time based on recent performances, giving you immediate feedback and confidence.
  • The session builds mental resilience by forcing you to stay sharp through changing paces and uncomfortable lactic‑burn phases.
  • Using “B‑races” (e.g., a half‑marathon) within a marathon training block helps keep the plan adaptable and keeps you race‑ready.

Workout Example – Pyramid Interval Session

  1. Warm‑up 10‑15 min easy jog.
  2. Pyramid repeats (1 min rest between each):
    • 200 m fast (close to 5K race pace)
    • 400 m slightly slower
    • 800 m moderate
    • 1.2 km (1200 m) steady
    • 1 mi (1609 m) at a comfortably hard pace
    • Then reverse: 1.2 km, 800 m, 400 m, 200 m, each getting a bit quicker as the distance shrinks.
  3. Cool‑down 10 min easy jog. Tip: The slowest segment in Mo’s example was about 3:15 min/km; adjust the paces to match your current fitness.

Practical Tips

  • Use a 1‑minute active recovery between reps to keep the heart rate up without over‑taxing.
  • Focus on staying relaxed during the slower legs; the faster legs will feel easier after you’ve built a steady rhythm.
  • Record each interval in the Pacing app so the AI can suggest future pace adjustments.
  • Treat the workout as a mental training tool – each time you push through the lactic burn you’re rehearsing the marathon’s tough moments.

Closing Note Give this pyramid interval a go this week and tweak the distances or rest intervals to fit your schedule. Track the paces in the Pacing app, let the AI fine‑tune your targets, and watch your speed and endurance climb toward that sub‑2:38 London Marathon goal. Good luck, and enjoy the journey!

References

Workout - Mo's Championship Pyramid

  • 12min @ 5'50''/km
  • 200m @ 3'20''/km
  • 1min rest
  • 400m @ 3'40''/km
  • 1min rest
  • 800m @ 3'50''/km
  • 1min rest
  • 1.2km @ 4'05''/km
  • 1min rest
  • 1.6km @ 4'13''/km
  • 1min rest
  • 1.2km @ 4'05''/km
  • 1min rest
  • 800m @ 3'50''/km
  • 1min rest
  • 400m @ 3'40''/km
  • 1min rest
  • 200m @ 3'20''/km
  • 10min @ 6'15''/km
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