Marathon Pace Kilometers
Workout - Marathon Pace Kilometers
- 12min @ 6'00''/km
- 8 lots of:
- 1.0km @ 3'44''/km
- 1.0km @ 4'15''/km
- 12min @ 6'00''/km
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Intro Below is a breakdown of SUB 2:40 MARATHON Training WEEK 1 – Kickstarting TRAINING from The FOD Runner. The video is well worth watching — here’s what you need to know to execute this week’s workout. For complete coaching context and form tips, check out the full piece.
Key Points
- Week 1 pairs two demanding sessions: a Thursday run at marathon pace (broken into intervals) and a Saturday sustained effort. The Saturday session targets a heart rate of 160 bpm held steady for 60 minutes.
- Training approach: sustain momentum with consistent pacing, balance harder marathon-pace segments with slower recovery runs, and use heart rate as your guide during longer efforts.
- Numbers to work with: aim for a marathon pace around 6:00 min/mi (≈9:40 min/km), keep recovery jogs at 6:50 min/mi (≈11:00 min/km), and target an average of 160 bpm on the Saturday session.
Workout Example Thursday – 1 km on / 1 km off × 8
- On‑interval (1 km): Marathon pace, ~6 min / mi (≈9:40 min/km).
- Off‑interval (1 km): Moderate jog, ~6:50 min / mi (≈11 min/km).
- Total: 8 km of hard work + 8 km easy = 16 km.
Saturday – 60‑minute benchmark
- Run for 60 minutes at an average heart rate of 160 bpm.
- Begin around 155 bpm, allowing it to drift up to 162‑164 bpm as fatigue sets in.
- Expected average pace: roughly 6:20 min / mi (≈10 min/km), but prioritize staying in the target heart rate range over hitting a specific pace.
- Follow up with a 30‑minute easy cool‑down on trails.
Closing Note Test these workouts this week, adjust paces based on where you are right now, and record your effort in the Pacing app to fine-tune your plan. Stay with it, maintain the discipline, and work toward that sub‑2:40 marathon. 🚀