Gold-Pace Marathon Tempo
Workout - Gold-Pace Marathon Tempo
- 2.4km @ 10'00''/mi
- 9.7km @ 7'47''/mi
- 2.4km @ 11'00''/mi
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Here’s what we learned from That Running Guy’s WHAT PACE SHOULD I RUN THE LONDON MARATHON?, and how to put it into practice. Watch the full video for context.
Key points:
- Time on legs matters more than target pace. A two-hour out-and-back run builds the leg strength you need for the marathon.
- Pair long runs with periodic gold-pace sessions (about 6:50-7:10 min/mi, comfortably hard) to lift lactate threshold.
- A hydration vest, isotonic drink, and a gel in the second half keep energy steady.
- Short recovery runs (around 4 mi) after hard weeks reduce injury risk.
Workout example:
- Two-hour out-and-back run: about 15 mi total (7.5 mi out, 7.5 mi back). Relaxed throughout. No target pace, just a steady two-hour effort.
- Gold-pace run (mid-week): 11 mi at roughly 7:47 min/mi. Hard but sustainable.
- Recovery run (next day): 4 mi at conversational pace, controlled breathing.
Practical tips:
- Hydration vest, with the isotonic drink saved for the second half.
- One gel (salted caramel pairs nicely with water).
- Phone for emergencies, and music or a podcast.
- Modify paces by feel. The Pacing app lets you set custom splits.
Closing note: Long runs, gold-pace work, and recovery sessions build the endurance you need. Customize distances and intensities in the Pacing app.
References
- WHAT PACE SHOULD I RUN THE LONDON MARATHON? - YouTube (YouTube Video)