Marathon Pace Practice

Workout - Marathon Pace Practice

• 3.0km @ 6'30''/km
• 10.0km @ 5'40''/km
• 3.0km @ 6'30''/km

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Intro

Here’s a summary of How To Transition From 5K to The MARATHON? (Q+A) from Ben Is Running. It’s an excellent video—we’re breaking it down so you can apply the workout today. Be sure to watch the full video for complete details.

Key Points

• Weekly structure: Include one speed/interval session with 1500 m repeats on Tuesday, a marathon-paced long run on Friday, and an alternating weekend schedule—easy and longer one week, shorter and race-pace focused the next. Target around 30 km weekly.
• Transition tips:
  1. Increase your easy-run mileage step by step.
  2. Extend your long run by roughly 2 km per week.
  3. Replace short intervals with longer repeats (e.g., 2 km repeats instead of 400 m).
  4. Include a couple of half-marathons or 20-km races in your schedule to dial in your pacing.
  5. Approach your first marathon with no time goal – focus on finishing comfortably.
• Recovery & illness prevention: Target 8–9 hours of sleep, and add vitamin D, calcium, and magnesium supplements.

Workout Example

Typical week (mid-block):

• Tuesday – Speed session: Execute 5 repeats of 1500 m at your 5K pace with 2-minute easy jogs between.
• Friday – Marathon-specific run: Cover 18–20 km at your target marathon pace (roughly 10–12% slower than your 10K tempo).
• Saturday (alternating):
  • Week A: Run 22 km at an easy pace where conversation flows naturally.
  • Week B: A 16 km session where the middle 10 km sits at marathon pace, with easier running on both sides. Customize these paces using the Pacing app and adjust distances to match your current fitness level.

Closing Note

Apply these five transition tips and modify the paces to suit your fitness level. Log your sessions in the Pacing app, experiment with the interval lengths, and enjoy your training journey toward that first marathon. Good luck—happy running!

References

• How To Transition From 5K to The MARATHON? (Q+A) - YouTube (YouTube Video)