Marathon Pace Confidence Builder
Workout - Marathon Pace Confidence Builder
- 15min @ 7'00''/km
- 5 lots of:
- 5min @ 5'00''/km
- 2min rest
- 12min @ 8'00''/km
to import the workout after you install it.
Intro
Lee Grantham’s How to Get Back on Track for the Boston & London Marathons: 6 Steps to Hit Your Goal! provides practical guidance if you’re pressed for time before race day. This summary highlights the core strategy—and you’ll find a sample training week below to implement right away. Watch the full video for additional context.
Key Points
- Step 1 – Re‑frame the marathon: Let go of past missed sessions and focus on what’s possible in the next 7‑8 weeks.
- Step 2 – Assess your baseline: Identify your longest run over the past 4‑6 weeks, when you last did speed work, and what your weekly mileage looks like. Be honest about where you stand.
- Step 3 – Make running non‑negotiable: Lay out your kit the night before and turn even a short walk/run into a daily habit.
- Step 4 – Embrace easy-paced runs: Target 5‑6 runs per week with 3‑4 easy, zone‑2 runs to support recovery and develop your aerobic engine.
- Step 5 – Build your long run carefully: Use your current longest run (say, 8‑10 mi) as your starting point and add mileage gradually to reach 15‑22 mi (or 25 km)—avoid sudden jumps.
- Step 6 – Layer in speed work: If it’s been a while, start with short intervals like 5 × 5 min at marathon pace, then progress to 5 × 6 min or 12 km of moderately faster running.
Workout Example (Weekly Template)
Monday – Easy: 30‑45 min easy run (Zone 2, ~1‑2 min per mile slower than marathon pace).
Tuesday – Marathon‑pace Intervals: 5 × 5 min at your target marathon pace with 2 min easy jog recovery.
Wednesday – Easy: 30‑40 min easy run or cross‑train.
Thursday – Moderate + Pick‑ups: 6‑8 mi at a comfortable pace, then finish with 4 × 30‑sec strides.
Friday – Rest or very easy: 20‑30 min walk or gentle jog.
Saturday – Long Run: Build from your current longest distance, adding 1‑2 mi weekly. Target a peak of 18‑22 mi (or 25‑35 km) roughly 10‑12 days out from race day. If you’re feeling strong, include 2‑3 miles at marathon pace during the run.
Sunday – Recovery: 30‑45 min easy run or active recovery (bike, yoga).
Scale these miles to match your current fitness. Use the Pacing app to lock in your marathon pace, and it’ll handle the interval math.
Closing Note
Try this framework and adjust the sample week to fit your own paces and schedule. Use the Pacing app to dial in the intervals and long‑run targets, and you’ll arrive at Boston or London fit, fresh, and confident in your goal. You’ve got this.
References
- How to Get Back on Track for the Boston & London Marathons: 6 Steps to Hit Your Goal! - YouTube (YouTube Video)