Marathon Dress Rehearsal

Marathon Dress Rehearsal

Workout - Marathon Dress Rehearsal

  • 12min @ 4'20''/km
  • 4 lots of:
    • 15min @ 5'30''/km
    • 5min @ 4'20''/km
  • 12min @ 4'20''/km
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Intro: This video from The Running Channel covers how far you should run when preparing for a marathon. We’ve summarized the main takeaways below—start applying them right away. The full video has much more to offer.

Key Points:

  • Increase your long runs gradually with a structured program; avoid sudden jumps in mileage.
  • Aim for a maximum long-run time of about 3 h 15 min (approximately 20 mi) rather than going the full 26.2 mi distance.
  • Complete your final long run 3–4 weeks before race day, keeping it under 3 h 15 min to protect your recovery.
  • Weave in marathon-pace segments (for instance, 15–20 min at goal pace with 5 min of easy running in between, or alternating 1 km marathon pace / 1 km easy) to develop pacing feel and break up monotony.
  • Use your long run as a full rehearsal for eating, drinking, and wearing the gear you plan to use on race day.

Workout Example:

Long Run (up to 3 h 15 min, ~20 mi):
- Warm‑up easy 10‑15 min
- Run 4× (15‑20 min at goal marathon pace, 5 min easy jog) OR alternate 1 km marathon pace / 1 km easy for 10‑20 km
- Finish with 10‑15 min easy cool‑down
- Practice fueling (gels, water) and gear as you would on race day

Closing Note: Test this long-run framework this week, adapting the paces to match your target and configuring custom intervals through the Pacing app. You’ll feel more ready when race day arrives. Watch the full video to learn additional strategies.

References

Inspired by The Running Channel

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