Marathon Pace Grinder: 6x3km

Workout - Marathon Pace Grinder: 6x3km

• 12min @ 6'30''/km
• 5 lots of:
  • 100m @ 4'00''/km
• 6 lots of:
  • 3.0km @ 5'00''/km
  • 640m @ 5'50''/km
• 12min @ 6'30''/km

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Intro: Here’s the breakdown of SUB 2:40 MARATHON Training WEEK 6 – Big WORKOUT – Big LONG RUN & ICE from The FOD Runner. This is worth watching in full—we’ve distilled the essentials so you can test this week’s workout. The video contains additional context and breakdown tips worth your time.

Key Points:

• Tuesday’s Main Session: 6 × 3 km repeats at target marathon pace, each followed by a 640 m easy jog. Splits landed between 6:33–6:07 per km for the repeats, with floats around 6:40 per km.
• Friday’s Speed Work: 12 × 500 m at critical velocity (1:38–1:42 per 500 m, or roughly 3:16 km pace) with 45 s recovery between efforts. Finish with 5 × 200 m at a hard effort.
• Saturday’s Long Run: Start with 55 minutes at ~7:10 / mile on trails, then shift to 15 minutes at ~6:40 / mile, preferably on rolling terrain. Adjust intensity based on the terrain—faster on descents, controlled on uphills.
• Training Philosophy: This week balances steady aerobic work (46–47 mi total) with targeted speed development. Read the terrain as you run rather than watching your watch; prioritize safety and enjoyment over rigid splits.

Workout Example:

• Tuesday – 6×3 km + 640 m floats
  • Warm‑up 1 mi easy
  • 3 km @ ~6:33 / km (target marathon pace)
  • 640 m easy jog (float) @ ~6:40 / km
  • Repeat 6 times (total ~14.3 mi)
• Friday – Critical Velocity
  • 12 × 500 m @ 1:38–1:42 each
  • 45 s easy jog recovery
  • Finish with 5 × 200 m fast
• Saturday – Long Run
  • 55 min @ 7:10 / mile on trails
  • Followed by 15 min @ 6:40 / mile on downhills

Closing Note: Test this training block this week, scaling the paces to your current level using the Pacing app. Feel free to modify intervals or distances to match your schedule and keep things interesting. Watch the full video for the author’s additional technical advice and race strategy insights.

References

• SUB 2:40 MARATHON Training WEEK 6 - Big WORKOUT - Big LONG RUN & ICE | FOD Runner - YouTube (YouTube Video)