Marathon Pace Grinder

Workout - Marathon Pace Grinder

• 5min @ 6'30''/km
• 3 lots of:
  • 3.2km @ 5'00''/km
  • 800m @ 6'30''/km
• 5min @ 6'30''/km

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Intro: This is a condensed version of HOW I RAN A SUB 2:20 MARATHON | Sage Canaday Training Log and Workout Tips from Vo2maxProductions. The video contains helpful detail — here’s what stood out, plus a workout you can run this week. Watch the full video if you want the complete picture.

Key Points:

• Structure your training around your marathon target pace (≈ 5:08 min/mi or 3:10 min/km for sub-2:20) and layer in faster intervals that are 10–20 sec/mi (≈ 6–12 sec/km) quicker.
• Build your schedule with long repeats (2‑3 mi / 3‑5 km) at a tempo slightly above marathon pace, combined with hard long runs of 20 mi (32 km) where the back half hits your goal pace.
• Accumulate consistent mileage each week (50–120 mi / 80–190 km) to develop your aerobic engine; manage volume thoughtfully to keep injuries at bay.
• Include speed sessions roughly every 1–2 weeks: kilometer repeats (≈ 3 min/km) or mile repeats, pitched at VO₂-max effort while holding close to half-marathon or 10 k pace.

Workout Example:

1. Warm‑up: 1 mi easy + 4 × 400 m strides.
2. Main set: 5 × 2 mi (3.2 km) repeats at ~5:06 min/mi (≈ 3:10 min/km) with 800 m jog recovery.
3. Cool‑down: 1 mi easy. Total: ~10 mi (16 km) with the repeats sitting just above marathon goal pace, giving your body a real feel for the target effort.

Closing Note: Run this workout this week, then tweak the paces to your own numbers using the Pacing app. You’ll feel stronger at marathon pace and line up on race day with greater confidence. Enjoy the miles.

References

• HOW I RAN A SUB 2:20 MARATHON | Sage Canaday Training Log and Workout Tips - YouTube (YouTube Video)