Gold-Pace Marathon Tempo

Workout - Gold-Pace Marathon Tempo

• 2.4km @ 10'00''/mi
• 9.7km @ 7'47''/mi
• 2.4km @ 11'00''/mi

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Here’s what we learned from That Running Guy’s video WHAT PACE SHOULD I RUN THE LONDON MARATHON?—and how to put it into practice right away. Don’t miss the full video for complete context.

Key Points:

• Emphasize time on legs over target pace; a two-hour out-and-back run develops the leg strength you need for marathon distance.
• Pair your long runs with periodic gold‑pace sessions (about 6:50–7:10 min/mi, comfortably hard) to lift your lactate threshold.
• A hydration vest, isotonic drink, and a gel taken in the second half maintain your energy throughout.
• Short recovery runs (around 4 mi) following hard training weeks reduce injury risk.

Workout Example:

• Two‑Hour Out‑and‑Back Run: Target about 15 mi total (7.5 mi out, 7.5 mi back). Stay relaxed throughout—no target pace needed, just maintain a steady effort for two hours.
• Gold‑Pace Run (mid‑week): Run 11 mi at roughly 7:47 min/mi. You’re working hard here but still sustainable.
• Recovery Run (next day): 4 mi at conversational pace, concentrating on controlled breathing.

Practical Tips:

• Use a hydration vest and save the isotonic drink for the second half of your run.
• Pack one gel with you (salted caramel pairs nicely with water).
• Bring a phone for emergencies, and don’t forget music or a podcast to keep you company.
• Modify paces based on how you’re feeling—the Pacing app lets you set custom splits to match your ability.

Closing Note: This combination of long runs, gold‑pace work, and recovery sessions will build the endurance required for marathon success. Use the Pacing app to customize the distances and intensities for your current level. Good luck with training, and enjoy the journey toward race day!

References

• WHAT PACE SHOULD I RUN THE LONDON MARATHON? - YouTube (YouTube Video)