Ben's Marathon Confidence Builder

Workout - Ben's Marathon Confidence Builder

• 3.0km @ 5'22''/km
• 4 lots of:
  • 3.0km @ 4'30''/km
  • 3min rest
• 3.0km @ 5'22''/km

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Quick summary of A FULL Week Of Marathon Training – Just 10 Weeks To Go! from Ben Is Running – definitely worth watching. Here’s the breakdown so you can jump into the workout right away. Watch the full video for complete context.

Key training concepts

• Progressive overload – Each week, your volume climbs (last week was 2 × 5 km, this week jumps to 4 × 3 km = 12 km total).
• Marathon‑pace intervals – Repeats of 3 km at target PB pace (~3:25 min/km). This session type is fundamental to marathon prep. Want to understand the science behind interval work and how to structure sessions? Check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Balanced week – An easy 10 km run (~5:00 min/km), a tempo run at marathon pace (12–14 km), plus hamstring tendinopathy rehab. Long easy runs like this 10 km are essential for your aerobic foundation. Our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance digs into how to nail your pacing on these runs.
• Pain management – Keep discomfort at or below 4/10 to stay cleared by your physio.

Workout example (Tuesday session)

1. Warm‑up – 3 km easy, 4:42 min/km.
2. 4 × 3 km repeats at 3:24–3:25 min/km (target your marathon PB pace). These longer repeats build endurance at race speed, and the interval format can be adjusted based on what you’re training for. If you’re chasing 5K speed instead, very different methods apply — Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers that in detail.
3. Cool‑down – 2.8 km easy. Total: ~19 km.

Practical tips you can use right now

• Track your splits and keep that pain rating down; if it climbs past 4/10, ease back and prioritize rehab work.
• Run on a treadmill for consistent tempo efforts when motivation is low.
• Build your weekly tempo run up gradually — go from 12 km to 14 km to 16 km over successive weeks.
• Log all your runs in the Pacing app and customize the target paces to match your own marathon goal.

Closing note Take a shot at the 4×3 km session and tweak the paces for where you are now. Your marathon fitness will start clicking into place. The full video has Ben’s complete week plan, and you can adjust the workout in the Pacing app to suit your PB target.

References

• A FULL Week Of Marathon Training- Just 10 Weeks To Go! - YouTube (YouTube Video)