London Marathon Prep: 10k Pace Repeats

Workout - London Marathon Prep: 10k Pace Repeats

• 15min @ 9'30''/mi
• 4 lots of:
  • 100m @ 4'00''/km
• 5 lots of:
  • 804m @ 7'00''/mi
  • 3min rest
• 12min @ 9'30''/mi
• 5min @ 9'30''/mi

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Intro: What Shervin Shares breaks down in 16 Weeks of Runna Training. But I Made One Big Mistake is worth your time. Here’s a summary of the key takeaways—and some of the workouts you can start running today. The full video has much more context and detail.

Key Points

• AI‑driven plan: Runna builds a 12‑week marathon schedule from your most recent race performance, then adjusts your target paces as you get stronger.
• 80/20 rule: Spend 80% of your weekly mileage running at an easy clip; the remaining 20% should be quality work—tempo, intervals, marathon-pace efforts.
• Outdoor runs and treadmill workouts: Switch between GPS-tracked outdoor running and treadmill speed work without losing consistency in your paces.
• Running with others: Training alongside friends or a running club gives you the push and accountability you need to get through tough sessions.
• Fueling properly: Don’t skip your pre-run carbs, electrolytes, or hydration—the video’s “big mistake” lesson is really about running out of salts mid-effort.

Workout Example (all distances in miles)

1. Half‑mile race‑pace repeats – 5 × 0.5 mi at ~7:00 / mi (targeting splits of 7:04, 6‑58, 6‑56, 7‑20). Do an easy 0.5 mi to warm up first, then hit the repeats.
2. Mile repeats (low‑tempo) – 4 × 1 mi at 6:30 / mi, alternating 6:45 for two miles and 6:30 for the next two.
3. Pyramid interval – 800 m @ 6:10 / mi, 400 m @ 6:20 / mi, 200 m at a faster clip, then back off.
4. Long run – Begin at 11 mi, with an optional 1 mi “extra credit” if you’re experienced. Build toward 20 mi total, hitting 6:45 / mi pace for the final 4 miles.
5. Deload week – Drop to 7.5 mi at an easy effort, holding back on intensity to let your body recover.

Practical Tips to Try Right Now

• Start small on long runs: Keep your first long run to under 12 mi; add distance only when you’re confident you’re healthy.
• Enable pace notifications: Set Runna to alert you when you drift outside your target zone.
• Drink before you’re parched: Carry water and a gel pack; refuel roughly every 45 minutes.
• Find a training partner: The 5‑mi tempo or 0.5‑mi repeats go much better with someone else keeping you honest.
• Sync with your Pacing app: Copy your workout paces into Pacing after you finish and adjust them based on how you felt.

Closing Note: Take these workouts for a spin, dial in the paces using your Pacing app, and stick with that 80/20 balance. You’ll build strength and race-day confidence—the same way Shervin did! 🎉

References

• 16 Weeks of Runna Training. But I Made One Big Mistake (London Marathon 2025) - YouTube (YouTube Video)