Marathon Pace Sandwich
Workout - Marathon Pace Sandwich
- 2.0km @ 6'30''/km
- 5.0km @ 6'00''/km
- 15.0km @ 5'00''/km
- 5.0km @ 4'40''/km
- 2.0km @ 6'30''/km
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Intro
Lee Grantham’s take on marathon long-run strategy is solid. The key points are below so you can put these workouts into action. The full video has the complete breakdown.
Key points
- Your long run builds endurance, aerobic capacity, stamina, and mental toughness. It’s where you dial in comfort at marathon-pace effort.
- Stop adding distance beyond 35 km. Scale back to 25 to 30 km and weave in race-pace or faster segments for race-specific fitness.
- Focus on your strengths, but don’t skip weak spots. Fast at shorter distances? See Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to sharpen that edge. Also work on the gaps (like marathon-pace running) until they become strengths.
- Combine steady-state, threshold, and progressive runs. Keeps you sharp, builds confidence, and sets you up to run strong in the back half.
Workout example
Typical 25 km “medium” long run (about 15 to 16 mi)
- First 5 km. Easy, roughly 20% slower than marathon goal pace (about 4 min/km if you’re aiming for 5 min/km).
- Middle 15 km. Hold marathon pace (5 min/km).
- Final 5 km. Push to a faster tempo (4 min/km, about 20% faster than marathon pace). You’re running hard on tired legs, which mirrors the final miles. For tactics on running at that level, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Progressive 24 km run (three 8 km blocks)
- First 8 km: easy, 20% slower than marathon pace (4 min/km if targeting 5 min/km).
- Middle 8 km: at marathon pace (5 min/km).
- Final 8 km: faster tempo (4 min/km or quicker).