Marathon Goal Pace Run
Workout - Marathon Goal Pace Run
- 0.0mi @ 9'00''/mi
- 0.0mi @ 7'12''/mi
- 0.0mi @ 9'15''/mi
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Intro
Chris from That Running Guy shares some solid hydration strategies in his London Marathon training vlog, episode 10. Here’s what to pull from the video so you can give the workout a shot today. The full video has all the details worth watching.
Key Points
- Taper strategy: Following a demanding training block, Chris reduces volume to keep his legs fresh — two easy 5‑mile runs and a minimal final week leading into race day.
- Pacing focus: His long run sits at about 6:54 min/mi, a 4‑mile progression at 7:11 min/mi, and a 5‑mile “goal‑pace” run between 7:10‑7:14 min/mi.
- Hydration hack: Mix a single Dyrulite (isotonic) sachet into your water bottle. It tastes good, replaces electrolytes, and keeps that sluggish, crampy feeling at bay.
- Gear simplicity: Standard cotton socks (no blister issues), a flip‑belt to carry your phone and gels, a basic hydration bottle, and shoes with ~200 mi of wear that feel solid.
- Gel schedule: Take one gel at the start, then every 5 miles (roughly 30‑35 min intervals), with a spare tucked away just in case.
- Race‑day pacing tip: Don’t let the starting line energy pull you into an early sprint; lock in your practiced pace and stick with it to avoid burning out.
Workout Example (Monday–Saturday of taper week)
| Day | Distance | Pace (min/mi) | Note |
|---|---|---|---|
| Monday | 10 mi | ~6:54 | Long run to build confidence, leg strength stays solid. |
| Tuesday | 4 mi | ~7:11 | Progression effort — start relaxed, build to goal pace. |
| Wednesday | 5 mi | 7:10‑7:14 (goal pace) | Quick session; keep the bulk of it at your intended marathon pace. |
| Friday | 5 mi | Easy | Recovery work; run smooth and relaxed. |
| Saturday | 5 mi | Easy | Final easy run before entering the last taper week. |
All paces are in minutes per mile (the video uses UK distances in miles).
Tweak the distances and paces to fit your training level — just enter them into your Pacing app and follow the same structure.
Closing Note
Try this hydration sachet on your next long run and see if your legs feel better for it. Adjust the taper runs to match your schedule, log them in the Pacing app, and show up on race day rested and well‑fueled. You’ve got the fitness — go for it!