Treadmill Marathon Challenge

Workout - Treadmill Marathon Challenge

• 10min @ 6'15''/km
• 8 lots of:
  • 5.0km @ 5'00''/km
  • 2min rest
• 2.2km @ 5'00''/km
• 7min @ 7'30''/km

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Intro: A breakdown of We ran a MARATHON on a treadmill (very hot!) by This Messy Happy. Worth watching in full. We’ve pulled out the essentials so you can run this workout yourself.

Key points:

• The runners did the marathon as back-to-back 5 km treadmill segments, trading off after each leg.
• The indoor setup amplified the heat. Without a fan, heart rates spiked faster than expected (zone 2 slipped into zone 3/4 quickly).
• A 5 min/km pace (about 12 min/mile) works fine outdoors but was harder on the belt.
• Water was non-negotiable. Stepping off to hydrate was essential.
• As the miles built, settling into rhythm made the closing blocks feel more manageable than the opening ones.

Workout example:

1. 5 minutes easy running to warm up.
2. Run 5 km at about 5 min/km (adjust to your fitness).
3. After the block, hop off quickly to drink, then hand the treadmill to the next person.
4. Keep swapping 5 km blocks until you’ve covered about 42 km.
5. If heart rate climbs past your zone 2 threshold (around 164 bpm in this video) or you get a side stitch, walk, rehydrate, and restart when ready.

Closing note: Build a marathon of your own by breaking it into 5 km chunks, tracking heart rate, and drinking enough. The Pacing app helps you dial speeds and rest intervals.

References

• We ran a MARATHON on a treadmill (very hot!) - YouTube (YouTube Video)