Marathon Pace Mega-Session
Workout - Marathon Pace Mega-Session
- 10min @ 6'00''/km
- 5 lots of:
- 5.0km @ 3'22''/km
- 1.0km @ 3'22''/km
- 1min 45s rest
- 10min @ 6'00''/km
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Intro: The Welsh Runner recently shared LONDON MARATHON 2023…5 weeks out. A HUGE SESSION but can I FINISH it? — and it’s absolutely worth watching. We’ve pulled out the essential takeaways so you can attempt this workout yourself. Check the full video for the complete breakdown and context.
Key Points:
- This is a marathon-specific session featuring 5 × 5 km repeats at your target marathon pace (approximately 5:25 / mi or 3:22 / km, which equals roughly 16:50 / 5 km), with 1 km easy “float” between each effort for recovery.
- The session starts with a short 2 km warm‑up before the repeats, bringing the total volume to around 20 km.
- Conditions presented real challenges: wind made the first half of each 5 km noticeably harder, while the back half benefited from a tailwind. The runner managed this by sticking with the group, using a cyclist as a windbreak, and maintaining a positive attitude throughout.
- Fueling considerations: plain carbs (apple slices) proved more effective than gels during these conditions; adequate hydration matters more when you’re fighting wind, and a caffeine pill can provide that extra edge.
- Mental strategies that worked: stay connected to other runners, resist the urge to overthink each repeat, adopt an optimistic frame of mind, and use drafting or pack running to reduce effort.
Workout Example:
Warm‑up: 2 km easy jog
Repeat 5×:
• 5 km at marathon‑pace target (≈5:25 per mile / 16:50 per 5 km)
• 1 km easy float (recovery jog)
Total: ~20 km (including warm‑up)Scale the paces to your own marathon goal using the Pacing app.
Closing Note: Test this session out (or modify the paces for your own ability) and build your race-day readiness. The Pacing app lets you dial in your target speeds with ease. Give it your best and keep working toward those marathon goals! 🚀