Marathon Pace Confidence Builder
Workout - Marathon Pace Confidence Builder
- 5min @ 5'30''/km
- 16.0km @ 3'45''/km
- 5min @ 5'30''/km
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Quick Summary
Here’s what you need to know from All Roads Lead To London Marathon – Week 6 by The FOD Runner. It’s definitely worth watching—we’ve pulled out the workouts so you can start training right away. The full video has more detail if you want it.
Key Points
- This week is a down‑week during the holiday period, focusing on quality work and heat acclimation.
- Run by feel rather than getting caught up in heart‑rate numbers; let your body guide you.
- Marathon‑pace runs target about 6:00 min/mi (≈9:38 min/km), running 10 mi total (5 mi out, 5 mi back).
- Heat‑acclimation: 4 km repeats (out‑and‑back) done 8 times, mixing faster sections with slower passages through town.
- Long run: 2‑hour moderate‑pace session (cap at 2 h 10 min) to maintain your aerobic fitness without overextending.
Workout Example
- Tuesday: 5 mi out, 5 mi back at ~6:03 min/mi (marathon‑pace) – keep steady effort and control your breathing.
- Thursday: 8 × 4 km (≈2.5 mi) repeats (out‑and‑back) in hot conditions (21‑30 °C).
- Rep 1: relaxed, through congested town areas; use this as recovery.
- Reps 2‑7: push 4 km out, turn, push 4 km back. Aim for ~3:24–3:27 min/km (≈5:15 min/mi) effort.
- Ease off on slower traffic stretches; keep your effort level consistent.
- Saturday: 2‑hour moderate‑pace long run (stay under 2 h 10 min), conversational pace, focus on staying cool and keeping your aerobic base intact.
Practical Tips
- Train on perceived effort (90‑95 % intensity) for race day, not just pace numbers.
- In heat, stay hydrated, wear suitable clothes, and use heat acclimation runs now to make racing easier when temperatures drop.
- Outside the UK? Switch miles to kilometres (1 mi ≈ 1.6 km) and adjust your paces.
Closing Note Try these workouts and tune them to your marathon‑pace targets in the Pacing app—soak up the fitness gains from training in the heat. You’re on track—let’s build strength together! 🚀