Hilly Marathon Pace 10k

Workout - Hilly Marathon Pace 10k

• 10min @ 6'15''/km
• 10.0km @ 5'00''/km
• 5min @ 6'15''/km
• 3 lots of:
  • 20s @ 4'00''/km

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Intro: The Running Channel’s Marathon Diaries - It Begins Now | Osaka Marathon contains a useful session structure worth putting into practice. Here’s our breakdown of the key elements so you can run it today.

Key Points:

• Your target is 5 km per minute (roughly equivalent to a 3:30 marathon).
• Use the course to your advantage: downhills allow for a quicker cadence, while uphills call for managing effort over pace.
• Start with 5–10 minutes of easy running before hitting your main effort.
• Monitor splits around 5:00/km to check your pacing and make adjustments when you hit hills.

Workout Example:

1. Warm‑up: 5–10 min at an easy pace (or 1–2 easy laps on a track).
2. Main set – 10 km at target marathon pace:
   • Average pace should land around 5 min/km.
   • On downhills, allow your legs to find a natural rhythm without pushing.
   • On uphills, dial in your effort—hold that perceived exertion constant rather than fixating on pace.
3. Cool‑down: 5 min easy running, then a few strides (20‑30 sec) to finish.

Closing Note: Run this 10 km block, adjust the numbers to fit your own target, and log it in the Pacing app—you’ll be building toward a solid marathon finish. Enjoy the run!

References

• Marathon Diaries - It Begins Now | Osaka Marathon - YouTube (YouTube Video)