Marathon Pace Intervals

Workout - Marathon Pace Intervals

• 10min @ 12'00''/km
• 3 lots of:
  • 0.0mi @ 8'00''/mi
  • 3min rest
• 10min @ 15'00''/km

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Want to tackle a tough interval workout in harsh conditions? Marathon Diaries: 6 Mile Interval Session from The Running Channel shows exactly how to handle it. The video has plenty more detail if you want to give this a shot today.

Key Points

• Cold‑weather warm‑ups matter: start with a 5‑minute easy jog to get loose and suss out the icy conditions.
• The interval setup is straightforward: 1 mile at your target race‑pace (around 4:30 min / mi), followed by 3 minutes of easy recovery jogging. Repeat three times for a total of 6 miles.
• On icy or dangerous terrain, swap the last effort to something shorter (400 m at the same pace instead).
• Practical tips: layer your clothing so you can adjust on the fly, check the ground conditions before you start, and use your watch or the Pacing app to mark out each interval and recovery.

Workout Example

1. Warm‑up – 5 minutes easy jog (keep the focus on staying warm).
2. Repeat 3×:
   • 1 mile @ ~4:30 min/mi (or your own target marathon pace).
   • 3 min easy jog recovery.
3. Final effort (if needed): 400 m at the same pace with a 1‑minute recovery, then finish with a cool‑down.

Feel free to adjust the paces to match your current fitness level using the Pacing app.

Closing Note Run this cold‑weather interval session, adjust the paces to your training, and keep building strength for marathon day. You’ll nail it.

References

• Marathon Diaries: 6 Mile Interval Session - YouTube (YouTube Video)