Berlin Marathon Tempo

Workout - Berlin Marathon Tempo

• 1.0km @ 6'00''/km
• 3.0km @ 3'50''/km
• 500m @ 5'10''/km
• 3.0km @ 3'50''/km
• 1.0km @ 6'00''/km

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Here’s the breakdown of Training For Berlin Marathon | Sub 3 Hour Attempt! from The Running Channel, pulled down so you can tackle this session yourself. Watch the full video for the complete coaching notes.

Key Points

• This is a Tempo run: you’re running at comfortably-hard effort—quicker than marathon pace, but still holdable for 3 km efforts.
• The emphasis is on steady pacing, locked-in form, and hitting your groove so the effort sticks when legs feel heavy.
• Scale the paces to your own target (pick a speed that’s slightly faster than your marathon pace).
• Recovery segments are key—dial them back to easy so your HR settles before the next push.

Workout Example (all distances in kilometers, paces in min/km)

1. Start with 2 km of easy jogging to warm up.
2. 2 × 3 km @ 3:50 min/km (≈ 5% faster than a 4:15 marathon goal) – lock into a consistent pace for both reps.
3. 500 m float @ 5:10 min/km after each 3 km block—keep it relaxed.
4. Round it out with roughly 1 km of easy running. Tip: If 3:50 min/km feels out of reach, drop to a pace that’s 10–15 seconds faster than your marathon goal, keeping the effort at comfortably-hard.

Practical Take-aways

• Resist chasing numbers in the first kilometre—tune into the effort and find your target pace.
• Keep your form tight when fatigue creeps in—shoulders loose, posture tall, quick stride rate.
• Dial back the recovery bits harder than the hard efforts if you need to; the aim is recovery, not a race.
• Picture yourself on the final kilometers of Berlin to sharpen your mental toughness during the second hard rep.

Closing Note Run this session, adjust the paces to match your marathon plan, and log it in the Pacing app. You’ll develop the pace and self-belief needed for that sub-3-hour Berlin target—get out there and test it! 🚀

References

• Training For Berlin Marathon | Sub 3 Hour Attempt! - YouTube (YouTube Video)