Final Marathon Pace Lock-In

Workout - Final Marathon Pace Lock-In

• 15min @ 4'30''/km
• 4 lots of:
  • 6min @ 3'20''/km
  • 1min 30s rest
• 10min @ 4'30''/km

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Intro: Based on The Final Workout: Ready to Break 2:20 in London?, a video from Ben Is Running, here’s what you need to know to run this session yourself. The workout is worth watching in full, but we’ve summarized the core details so you can get started right away.

Key Points:

• Start with a 15‑minute warm‑up (~3 km) then do 4 × 6‑minute repeats at true marathon pace.
• For a 2 h 20 min marathon goal, that means 3:18–3:20 min per kilometre (roughly 5 min 30 s per mile).
• Altitude training typically costs 10–15 s per km; Ben is testing his sea‑level pace after training in Kenya.
• A 400 m loop helps you nail consistent pacing and concentrate on feel rather than chasing splits.
• During the effort, heart rate and lactate stay surprisingly low — focus on running in race shoes and keeping the effort steady.

Workout Example:

1. Warm‑up: 15 min at an easy pace (~3 km).
2. Main set: 4 × 6 min at 3:18–3:20 / km (roughly 9–10 laps of the 400 m loop per repeat). Maintain a steady pace — no sudden accelerations, just the marathon‑pace feel.
3. Cool‑down: 5‑10 min at an easy pace. Totals: ~24 min, ~2.4 km of hard effort.

Closing Note: Take this 4×6‑minute session out for a run today, then adjust the target pace to match your own goal (say, 3:20 / km for a 2 h 20 min marathon). The Pacing app lets you dial in your intervals to fit your schedule. Stay disciplined with your pacing, build that race confidence, and enjoy the work.

References

• The Final Workout: Ready to Break 2:20 in London? - YouTube (YouTube Video)