Marathon Pace Float Intervals

Workout - Marathon Pace Float Intervals

• 12min @ 6'30''/km
• 5 lots of:
  • 1.0km @ 5'45''/km
  • 1.0km @ 6'30''/km
• 12min @ 6'30''/km

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Intro

Vo2maxProductions’ WEEKLY TRAINING WRAP VLOG! Feb. 25 - March 3rd, 2019 breaks down a real week of marathon training. We’ll walk through what Sage covered and how to apply these workouts. Watch the full video for the context.

Key points

• Weekly volume hit 120 mi (about 200 km), with most days featuring two runs and occasional single long runs.
• Standout session: 23 mi (about 37 km) in 2 h 20 min at around 6:07 min/mi (about 3:47 min/km).
• With five weeks before Rotterdam, the focus shifted to speed efficiency: more strides, glute and hamstring activation, faster turnover.
• The approach: steady-state running, marathon-pace repeats, and short surges to add speed without losing volume.

Workout example

Warm-up: 10 km easy at around 6:30 min/mi (about 4:00 min/km). Main set: 10 x 1 km intervals

• 1 km at marathon effort (about 6:07 min/mi, around 3:47 min/km).
• 1 km “float” at around 6:20 min/mi (about 3:55 min/km) for recovery. Cool-down: 5 km easy jog.

Speed fartlek (later in the week): 12 x 1-minute surges at 5-minute-mile pace (about 3:07 min/km) with 2-minute easy jogs between.

Tip: no track? Run the surges on a flat trail or grass field. Keep effort well below marathon pace, so you’re building turnover, not burning out.

Closing note

Try these marathon-pace repeats, short surges, and high volume. Adjust paces in the Pacing app to your race targets.

References

• WEEKLY TRAINING WRAP VLOG! Feb. 25- March 3rd, 2019 | Sage Canaday Running - YouTube (YouTube Video)