Weeks 3-7: Acting, Intervals & Edinburgh | RICH RUNS A MARATHON Vlog Ep.4 - Rich Keeble
Intro: This is a quick summary of Weeks 3‑7: Acting, Intervals & Edinburgh from Rich Keeble. It’s a great watch — we’re breaking it down so you can try the workouts today. Be sure to check out the full video for all the details.
Key Points:
- Threshold intervals: 5 min repeats at threshold pace, repeated 5 times.
- Recovery runs in zone 2 (easy pace) – e.g., 10 km easy with heart‑rate in zone 2.
- Long runs: 18 km (Edinburgh loop) and a 26 km run (week 7) to build endurance.
- Cadence work: use shorter steps to keep cadence high, especially on tired legs.
- Tech tip: set your watch to beep for each interval so you don’t have to look at the screen.
Workout Example:
- Week 3 Interval Day: 5 × 5 min at threshold pace (≈ 10‑12 km/h depending on your fitness) with 2‑3 min easy jog recovery.
- Recovery Run: 10 km at easy zone 2 pace (conversation‑pace, heart‑rate low).
- Week 7 Long Run: 26 km at comfortable aerobic pace, aiming for a steady effort; include a short walk if needed, stay hydrated, and use gels as needed.
- Cadence drill (post‑run): 5‑10 min of easy running focusing on smaller steps to boost cadence.
Closing Note: Give these interval and long‑run combos a try, adjust the paces to fit your own training zones in the Pacing app, and enjoy the variety of Edinburgh routes. Keep pushing, and happy running!
References
Workout - Rich's Marathon Threshold Builder
- 15min @ 6'30''/km
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 5min @ 5'22''/km
- 3min rest
- 10min @ 7'00''/km
- 5min @ 6'00''/km
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