Marathon Pace Introduction
Workout - Marathon Pace Introduction
- 12min @ 6'30''/km
- 2 lots of:
- 15min @ 5'00''/km
- 3min rest
- 12min @ 6'30''/km
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Intro
Running a Marathon on 3 Days a Week: Time‑Efficient Training Tips! by Lee Grantham is a valuable resource worth exploring. We’ve distilled the key takeaways so you can test these workouts right away. For the full context and additional guidance, watch the original video.
Key Points
- Three‑day weekly structure — Wednesday hosts your speed work (interval session), Friday is an easy/recovery day, and Sunday features your long run.
- Recovery matters — incorporate walking into your commute, mix in some lighter-paced runs, and maintain solid form so your legs stay fresh for harder efforts.
- Interval training provides the foundation for race-day speed. Begin with shorter, quicker repeats and gradually work up to longer ones that build speed endurance. Our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them explores the science behind this approach more thoroughly.
- Long‑run progression — start from your longest current distance, add roughly 2 km per week until reaching 20 km, then increase by about 10% weekly.
- Marathon‑pace segment — after your warm‑up, run the middle section at marathon pace (or 10‑20% slower) before finishing with an easy cool‑down.
- Form cues — mid‑foot landing, loose shoulders and arms, hips and ankles aligned, with a strong push through each stride.
Workout Example (all distances in kilometres)
Wednesday – Interval Session
- Warm‑up: 5‑10 min easy jog
- Main set (pick your starting level and progress weekly):
- Week 1: 10 × 1 min @ 5K‑pace, 1 min jog/walk recovery. Quick bursts like these excel at sharpening your top speed. To learn more sprint-focused workouts, check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
- Week 2‑3: 8 × 2 min, 1 min recovery
- Week 4‑5: 6 × 3‑4 min, 1‑2 min recovery
- Later: 5 × 5 min or 5 × 10 min, matching the recovery pattern above. These longer intervals help you sustain your goal pace over the race distance. Discover how to structure these effectively in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
- Cool‑down: 5‑10 min easy jog
Friday – Easy/Recovery Run
- 30‑50 min (≈5‑8 km) at conversational pace. This session is where you refine your running form and settle into a comfortable rhythm.
Sunday – Long Run
- Start at your current longest distance (e.g., 8 km). Add 2 km each week until you hit ~20 km, then increase by 10 % weekly.
- Example at 25 km total:
- 5 km easy warm‑up
- 15 km at marathon pace or marathon pace + 10‑20 % (slower) depending on fitness
- Final 5 km easy cool‑down, focusing on breathing and recovery.
Closing Note
A three-run weekly schedule is more than enough to prepare for marathon distance—the keys are thoughtful pacing, steady progression, and adequate rest. Load these sessions into your Pacing app, match the paces to your fitness level, and test them out. Enjoy the experience as you train for 26.2 miles!
Remember to watch the full Lee Grantham video for deeper explanations and additional tips.