Marathon Goal-Pace 5K Repeats

Workout - Marathon Goal-Pace 5K Repeats

• 12min @ 7'30''/km
• 3 lots of:
  • 5.0km @ 5'30''/km
  • 1.0km @ 7'30''/km
• 12min @ 7'30''/km

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Intro

Here’s a breakdown of MARATHON TRAINING WHEN INJURY STRIKES – What’s nEXT? S3E5 from Ben Parkes. The video contains valuable guidance — we’re distilling the key elements so you can run one of these sessions this week. Watch the full video for complete context.

Key Points

• Goal‑pace interval session: 3 × 5 km at your target marathon pace (≈3:19–3:20 min/km, ~5:14 min/mi), with 1 km easy recovery jogs between repeats.
• Weekly volume: Aim for ~160 km (≈100 mi) weekly, building toward 170 km; prioritize maintaining a high mileage baseline most weeks.
• Speed work: 10‑15 × 400 m repeats at roughly 72 s each to sharpen leg turnover.
• Fat‑adaptation: Run one fasted long run weekly (≈1 h 40 min) to condition your body to burn fat during the marathon’s closing stages.
• Downhill repeats: Short downhill surges to develop stride length and leg strength.
• Recovery after injury: Easy 5 km jogs twice daily or light runs to maintain blood circulation while your hamstring heals.
• Additional sessions: 8 × 1 km at 5 k pace (~3:05 min/km), pyramid intervals (1‑5‑1 min) with 2‑min walk breaks, plus 4 × 2 km at half‑marathon pace (~3:15 min/km).

Workout Example

3 × 5 km Marathon‑Goal Pace

1. Start with a 3 km warm-up at easy pace (≈4:15 min/km).
2. Repeat 1: Run 5 km at your target marathon pace (3:19–3:20 min/km).
3. 1 km of easy recovery jogging.
4. Repeat 2: Same as #2.
5. Another easy 1 km jog to recover.
6. Repeat 3: Same as #2.
7. Close out with 2–3 km at an easy pace. If tightness develops, drop to fewer repeats or swap the 5 km intervals for 3 km at a slower pace, keeping recovery segments light.

Closing Note

Test the 3 × 5 km goal‑pace session, adjust your paces in the Pacing app to match your marathon goal, and stay attuned to what your body is telling you—especially important while managing an injury. Keep easy runs steady, maintain your weekly mileage targets, and you’ll be well-positioned for a strong marathon finish and a PB. Happy running!

References

• MARATHON TRAINING WHEN INJURY STRIKES - What’s nEXT? S3E5 - YouTube (YouTube Video)