10k Marathon Progression Run
Workout - 10k Marathon Progression Run
- 12min @ 7'30''/km
- 3.0km @ 6'30''/km
- 3.0km @ 5'41''/km
- 2.0km @ 5'32''/km
- 2.0km @ 7'30''/km
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Intro
Based on HOW TO RUN A FASTER MARATHON - Training Tips for Running a PB/PR! by Ben Parkes, here’s what you need to know. Watch the full video for complete context, and apply these sessions to your training right away.
Key Points
- Training spans 15 weeks (18 for beginners), with built‑in recovery, higher‑mileage phases, and a taper.
- Weekly mileage: targeting sub‑5 h means 3–4 runs totaling ~30 mi at peak; sub‑4 h requires the same frequency at ~40 mi; sub‑3 h needs 5–6 runs reaching 64 mi (or over 100 km).
- Long runs take several forms: a fast‑finish approach (14 mi easy, then 5 mi at target pace), goal‑pace blocks (like 30 km with three separate 5 km tempo segments), or steady easy-paced distance.
- Tempo and speed work: try progression runs (10 km broken into 3 km easy, 3 km goal pace, 2 km tempo, 2 km recovery) or intervals like 6 × 3 min at 5‑10 k pace with 2 min jogging between, or 3 × 8 min at tempo.
- Strides (short sprints): 20‑second bursts at ~90 % max effort, starting with 3–4 reps if you’re newer to the sport, progressing to 6–7 once you build fitness.
- Easy pace depends on your goal: sub‑5 h runners should go 1:14–1:25 per mile, sub‑4 h around 10–11 min/mi, and sub‑3 h at 7:50–8:40 per mile.
- Nutrition strategy: consume about 30 g carbs at 35–45 min intervals; test this plan during training runs, stick with gels or quickly absorbed carbs, and sip fluids frequently at water stops.
- Before race day: practice your long runs at the same hour you’ll race, run through your breakfast routine (say, two bagels with peanut butter), wear and train in your race shoes weeks ahead, and set distance/pace alerts on your sport watch.
- Conditioning and rest: add one bodyweight day per week covering squats, lunges, planks, and bridges; make sleep a priority and follow runs with a protein–carb shake mixed 3 parts carbs to 1 part protein.
Workout Example
Progression Long Run (10 km)
- 3 km at conversational effort
- 3 km at your target marathon pace
- 2 km at tempo (roughly 10 seconds faster than goal pace)
- 2 km easing back to recovery
Interval Workout
- Repeat 6 times: 3 min at 5‑10 k race speed
- 2 min recovery jog or walk between efforts
Long Run with Strong Finish (20 mi total)
- 14 mi at easy pace
- 5 mi at goal marathon pace
- 1 mi back to recovery pace
Closing Note
Try these workouts, adjust the paces to fit your app or training plan, and notice the gains build up over weeks. Training should be rewarding, so adapt these runs for what works best for you—a new personal best is within reach.