Marathon Pace Lockdown

Workout - Marathon Pace Lockdown

• 15min @ 6'30''/km
• 5.0km @ 5'30''/km
• 2.0km @ 6'30''/km
• 3.0km @ 5'30''/km
• 2.0km @ 6'30''/km
• 1.0km @ 5'30''/km
• 12min @ 7'00''/km

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Intro

Ben Parkes released LONDON MARATHON 2023.. final BIG SESSION! How fast can we go in two weeks?!! on YouTube—it covers his final hard session before stepping back for taper week. Here’s how the session breaks down, and what each piece does. The full video has his reasoning and extra tips.

Key Points

• Marathon‑pace practice: Running several reps at your goal marathon pace—a touch faster than your watch suggests—builds race familiarity and offsets GPS lag. The feel of the pace becomes automatic.
• Mixed‑interval structure: Alternating hard efforts with recovery jogs creates a challenging but sustainable session that builds race-specific fitness. Our guide on mastering interval training explores the science.
• Feel over gadgets: Ben skips heart‑rate data and instead tunes into what his body is telling him.
• Taper mindset: With two weeks of reduced volume ahead, this is his last hard push—sharp and purposeful, but not a grind.
• GPS tip: GPS watches register about 300‑400 metres short by the finish line, so you can run a few seconds per kilometre faster than goal pace to compensate.

Workout Example

(Distances are in kilometres; convert to miles as needed.)

1. 5 km easy warm‑up
2. 5 km at marathon pace (≈ 2:35 / km if your goal is 2:40 / km – run slightly quicker than what your device shows)
3. 3 km easy jog
4. 3 km at marathon pace
5. 2 km recovery jog
6. 1 km at marathon pace
7. 3 km repeat (same pace as step 4)
8. 2 km recovery jog
9. 1 km easy followed by 1 km fast finish
10. Cool‑down as needed.

Mix these distances and paces to fit your current fitness and goals. Even though it’s written for marathon training, the session teaches something useful for all runners. The 3 km and 5 km sustained efforts build the endurance you need for mastering the 10K, while that fast finish helps sharpen the kick needed for master 5K speed.

Closing Note

Run this session sometime this week and notice how the pacing feels. You can adjust distances and paces in the Pacing app to match your own goals. Have fun, stay sharp, and see you at the start line! 🚀

References

• LONDON MARATHON 2023.. final BIG SESSION! How fast can we go in two weeks?!! - YouTube (YouTube Video)