Marathon Speed-Booster
Workout - Marathon Speed-Booster
- 15min @ 6'30''/km
- 8 lots of:
- 400m @ 3'50''/km
- 200m @ 7'30''/km
- 10min @ 7'00''/km
to import the workout after you install it.
Intro
Run4Adventure shares a new direction in What’s my new running challenge? The takeaways are below so you can start with this marathon-focused plan. The full video has more depth.
Key points
- The channel is shifting from trail and ultra running toward road marathons. Manchester Marathon (7 April 2019) is the opening target.
- The broader goal is England Masters Marathon qualification (top-5 in age group), then pushing toward an England vest at the Chester Marathon.
- A competitive marathon time (roughly sub-3 hours for a top-5 age-group finish) calls for club runs, structured track work, and consistent long runs.
- Joining a local running club brings faster training partners, accountability, and support heading into race week.
- Content will cover training sessions, nutrition, build-up races, and race-day prep.
Workout example (sample weekly structure)
Monday: easy recovery run (6 to 8 km at comfortable pace) Tuesday: track interval session, 8 × 400 m fast (~5K race pace) with 200 m jog recovery Wednesday: rest or cross-training (bike, swim, strength) Thursday: tempo run, 10 km at marathon-goal pace (~4:15 min/km) Friday: easy club run (7 to 10 km) with fellow runners for pacing practice Saturday: long run building up to 30 km, easy start with the last 5 km at goal marathon pace Sunday: rest or light active recovery (walk, yoga)
Scale distances and paces to your current fitness, or use the Pacing app to fine-tune each session to your targets.
Closing note
Try this marathon-focused structure and adjust paces to your goals. Follow Run4Adventure for more along the way.
References
- What’s my new running challenge? | Run4Adventure - YouTube (YouTube Video)