30km Marathon Pace Simulation

Workout - 30km Marathon Pace Simulation

• 12min @ 6'00''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 20s @ 3'30''/km
• 30.0km @ 5'30''/km
• 10min @ 6'00''/km

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Ben Is Running’s I Ran a PB (sort of) at the Seville Marathon 2024 covers a smart approach to marathon training. Here’s the breakdown—with a workout you can use right away. The full video offers deeper context if you want more detail.

Key Points:

• Treat a marathon race as your weekly long run: hold your target marathon pace (roughly 3:20–3:21 min/km) for the opening 25–30 km.
• Approach it as training, not a race: the goal is consistent pacing and solid fueling, not the finish line.
• Fueling plan: one gel 15–20 minutes before the start, then another at around the 40-minute mark (repeat every 40 minutes after that).
• Gear that works: half-tights with a rear pocket (for gels and phone), a chest-mounted HR monitor, and carbon-plate shoes like the Puma FastR2 for snappy feedback.
• Target pace: 30 km in 1 hour 40 minutes 41 seconds (≈3:21/km)—a strong reference point for this type of session.

Workout Example:

30 km marathon‑pace long run (25‑30 km)
- Target pace: 3:20‑3:21 min/km (≈5:12‑5:15 min/mi)
- Pre‑race: 1 gel (carb + electrolytes) 15‑20 min before start
- Mid‑run: 1 gel at ~40 min (or every 40 min) – same brand if possible
- Gear: half‑tights with pocket, chest HR strap, carbon‑plate shoes, sunglasses
- Post‑run: easy recovery jog, stretch, and a carb‑rich dinner (pasta) the night before.

You can scale the distance and pace to your own targets—the Pacing app makes it simple to dial in the exact per-km or per-mile pace you’re working toward.

Closing Note: Run this marathon-pace long run during your next race or training block, adjust the paces to match your own goals, and log the session in the Pacing app. That Copenhagen marathon PB is within reach—go for it!

References

• I RAN A PB (sort of) AT THE SEVILLE MARATHON 2024 - YouTube (YouTube Video)