London Marathon Pace Practice

Workout - London Marathon Pace Practice

• 15min @ 6'30''/km
• 20s @ 3'00''/km
• 2.0km @ 5'30''/km
• 2min rest
• 2.0km @ 5'30''/km
• 2min rest
• 2.0km @ 5'30''/km
• 15min @ 6'30''/km

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Intro: Here’s a breakdown of Building A Running Training Plan The EASY Way from The FOD Runner. The video is worth watching—we’ve pulled out the essentials so you can put the workout into practice right away. Make sure to watch the full video to get all the nuances.

Key Points:

• Schedule your goal race and any preparatory races at the outset; these anchor your entire training structure.
• Measure progress in time on feet rather than kilometers—this approach captures actual development and lets your body adapt to the workout intensity, not just the distance covered.
• Organize training around your races, splitting the year into 4-5 week blocks followed by a lighter recovery week after each race.
• Your weekly setup: Monday – marathon pace or goal pace (rotate between weeks), Wednesday – two-threshold set or targeted work block, Saturday – steady long run, Tuesday/Friday – recovery runs (no less than 60 min), Thursday/Sunday – easy days or off.
• Target 2 h 15 min–2 h 30 min for long runs in zone 2 (with optional zone 3 pushes), without worrying about a set distance—prioritize duration and intensity cues.
• Adapt the plan to how your body responds; treat the framework as guidance, not dogma.

Workout Example:

Monday: Marathon-pace session (for instance, 3×2 km at goal marathon pace, separated by 2-min jog recovery)
Wednesday: Double-threshold (such as 2×20 min at threshold pace) or targeted work block (within 10 weeks of race)
Saturday: Steady long run – target 2 h 15–30 min, zone 2, optional tempo surges, mile-on-mile-off or K-on-K-off repeats.
Tuesday & Friday: Recovery runs, **minimum 60 min** (go to 70–80 min if time allows).
Thursday & Sunday: Rest or light cross-training.

Feel free to customize paces based on your current fitness level; the Pacing app can translate these into your personal time-based splits.

Closing Note: Put this framework to work, adjust the paces and session lengths to suit your schedule, and track everything with the Pacing app. You’ll build the aerobic base you need for marathon success! 🌟

References

• Building A Running Training Plan The EASY Way - YouTube (YouTube Video)