Workout I use to get FASTER when Marathon Pace still feels TOO HARD: LONDON MARATHON 2023 - PEAKING - The Welsh Runner

Aug 13, 2025

Intro

In his video “Workout I use to get FASTER when Marathon Pace still feels TOO HARD,” The Welsh Runner shares a key session from his peak week for the 2023 London Marathon. It’s a fantastic watch, and we’re breaking down the workout so you can use its principles to sharpen your own running. Be sure to check out the full video for all the details.

Key Points

The core idea is simple: as the marathon approaches, sometimes you need to step away from endless threshold runs and inject some pure speed to make marathon pace feel more comfortable. This runner shifts from marathon-specific work to a VO₂‑max / speed-focused session in the final weeks. This change helps improve running economy and adds the “sharpness” that can feel lost after a long training block.

The session is done on a track to keep the pacing precise, even in challenging weather. The goal is to boost speed after a holiday and a disappointing 10k race, making marathon pace feel easier by comparison. This strategic use of different stimuli is a core principle you can learn more about by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.

The workout itself combines a short tempo with high-volume intervals: a 2 km tempo (at ≈10 k effort) followed by 20×400 m repeats at a fast, controlled pace.

Workout Example

Here’s how to structure the session.

Warm‑up: An easy 5–10 minute jog followed by dynamic stretches.
2 km Tempo: Run at a solid effort, roughly your current 10k race pace. This isn’t an all-out effort, but it primes the body for the faster work ahead. If you’re unsure how to dial in that pace, our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance can help you find the right intensity.
20 × 400 m: This is the heart of the workout.
- Target Interval Time: 70‑71 seconds per 400 m (roughly 5:40 / mile or 3:32 / km pace). This type of repeat is a staple for building raw speed, similar to the strategies found in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Recovery: 60 seconds of a very light jog or standing recovery between each interval.
Cool‑down: Finish with an easy 5–10 minute jog.

Feel free to adjust the interval length or number of reps to match your current fitness. The key is to run the intervals at a pace that challenges your VO₂‑max and makes your goal marathon pace feel significantly easier.

Closing Note

Give this track session a try this week, tweaking the paces to fit your own training zones in the Pacing app. By pushing your top-end speed, you’ll likely notice that your marathon pace feels smoother and more sustainable. Good luck, and happy running