Marathon Dress Rehearsal
Workout - Marathon Dress Rehearsal
- 5.0km @ 5'30''/km
- 25.0km @ 4'55''/km
- 5.0km @ 5'53''/km
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Intro
The Running Channel shared a valuable workout in Longest Run Before My PB Attempt At TCS London Marathon — one worth your time. We’ve distilled the key details so you can run this session this week. Watch the full video for the complete context and nuance.
Key Points
- A marathon-pace confidence builder: 5 km warm-up, 25 km at race pace, 5 km cool-down (~35 km total).
- Pacing speeds: Start with roughly 5:30 min/km, hold 4:45–5:05 min/km for the marathon-pace section (reported average of 4:59 min/km).
- Stay sharp: Split the distance into 5 km segments or use the half-marathon point as a mental milestone to hold focus.
- Drink strategically: Rehearse taking water and electrolytes on the move; in this video, dehydration became a real problem in the final stretch.
- Track the average: Display your overall pace for the marathon segment on your watch and tune out second-by-second fluctuations.
Workout Example
5 km warm‑up @ ~5:30 per km
25 km at marathon pace (≈4:45‑5:05 per km) – aim for an average around 4:59 per km
5 km cool‑down @ easy pace*Just starting with marathon-pace sessions? Scale it down first—try 6 km warm-up, 20 km at target pace, and 4 km cool-down, then progress from there.
Practical Tips
- Break it into pieces: Count by 5 km blocks or use the half-marathon point as a mental milestone—this keeps the workload feel more doable.
- Check the lap average: Show your overall pace for the marathon segment on your display and ignore moment-to-moment changes.
- Fuel stops: Pack a soft bottle with water and electrolytes; take small sips throughout, with extra attention after 20 km.
- Mindset work: Use a simple phrase to steady yourself (like “Everything’s fine, I’ll finish”) and picture crossing the finish.
- Tailor to you: Adjust the workout distances and speeds based on your target marathon pace, and log runs with the Pacing app.
Closing Note
Add this marathon-pace session to your training plan this week. Scale the splits and speeds to where you are right now in your training, track everything in the Pacing app, and watch your race prep sharpen. This is your moment—build that confidence and get ready to race.