Marathon Pace Float Intervals
Workout - Marathon Pace Float Intervals
- 12min @ 6'30''/km
- 5 lots of:
- 1.0km @ 5'45''/km
- 1.0km @ 6'30''/km
- 12min @ 6'30''/km
to import the workout after you install it.
Intro
Vo2maxProductions’ “WEEKLY TRAINING WRAP VLOG! Feb. 25‑ March 3rd, 2019” breaks down a real week of marathon training. We’ll walk through what Sage covered and show you how to apply these workouts yourself. Watch the full video for the complete context.
Key Points
- The weekly volume hit 120 mi (≈200 km), with most days featuring two runs and occasional single long runs.
- One standout session: 23 mi (≈37 km) covered in 2 h 20 min at ~6:07 min/mi (≈3:47 min/km).
- With five weeks left before Rotterdam, the focus shifted to speed efficiency—more strides, activation work for glutes and hamstrings, and developing faster turnover.
- The workout approach combines steady-state running, marathon-pace repeats, and short surges to develop speed without sacrificing volume.
Workout Example
Warm‑up: 10 km easy at ~6:30 min/mi (≈4:00 min/km).
Main set: 10 × 1 km intervals:
- 1 km at marathon effort (~6:07 min/mi, ~3:47 min/km).
- Followed by 1 km “float” at ~6:20 min/mi (≈3:55 min/km) for recovery. Cool‑down: 5 km easy jog.
Speed Fartlek (later in week): 12 × 1‑minute surges at 5‑minute mi pace (~3:07 min/km) with 2‑minute easy jogs in between.
Tip: No track nearby? Run the surges on a flat trail or grass field instead; aim to keep the effort “well below marathon pace” so you’re building turnover, not burning out.
Closing Note
Test out these marathon-pace repeats, short surges, and high volume, adjusting the paces in your Pacing app to fit your own race targets. Your marathon awaits—have fun with the speed work.
References
- WEEKLY TRAINING WRAP VLOG! Feb. 25- March 3rd, 2019 | Sage Canaday Running - YouTube (YouTube Video)