Marathon Pace Progression Run

Workout - Marathon Pace Progression Run

• 12min @ 7'00''/km
• 5.0km @ 6'36''/km
• 5.0km @ 6'03''/km
• 5.0km @ 5'30''/km
• 10min @ 7'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/marathon-pace-progression-run-c150271f

Don’t have the app? Copy the reference above,
to import the workout after you install it.

This breakdown covers The Perfect Marathon Long Run Progression (From Start to Peak!) by Lee Grantham—a valuable resource for runners shaping their peak training blocks. We’ve pulled the essentials so you can start with this workout right away. The full episode has plenty more context worth exploring.

Key Points

• Design your paces around your goal marathon speed (e.g., 3:20 km⁻¹ or 5:12 mi⁻¹). Calculate your training zones by adding percentages: +20 % (≈4:00 km), +10 % (≈3:40 km), and your actual goal pace.
• These progression runs have three equal sections. Each week, you stretch the distance while keeping the pace scheme the same across all three blocks.
• Hold zone 2 (easy) in the early sections and let your heart rate climb steadily—aim for sustainable effort, not sudden spikes that derail the workout.
• This format scales across marathon, half-marathon, and ultra distances. Spending that final block at your actual race pace builds the mental edge you’ll need on race day.

Workout Example (distances in kilometers)

1. Base 15 km progression – three 5 km blocks
   • 5 km @ marathon pace + 20 % (≈4 min / km)
   • 5 km @ marathon pace + 10 % (≈3 min 40 s / km)
   • 5 km @ goal marathon pace (≈3 min 20 s / km)
2. Weekly progression (repeat the pace pattern; increase distance):
   • Week 1: 18 km (6 + 6 + 6 km)
   • Week 2: 21 km (7 + 7 + 7 km)
   • Week 3: 27 km (9 + 9 + 9 km)
   • Week 4: 30 km (10 + 10 + 10 km) – the final block includes a sustained 10 km at true marathon pace.
3. Practical tips
   • Calculate your three paces by adding 20 % and 10 % to your goal marathon speed.
   • Use the slow section as your warm-up; the middle segment transitions you toward your target pace.
   • Monitor your effort carefully, not just your splits—if the +20 % section feels taxing, dial it back to zone 2 (around 5 min / km).
   • Test the same nutrition and fueling plan you’ll use on race day to build trust in your strategy.

Closing Note: Try this progression this week, then adjust your paces to match your goal using the Pacing app. Consistent training builds your fitness, and you’ll show up at race day prepared and confident. Happy running!

This summary is drawn from Lee Grantham’s video—watch the full episode for more depth and visual context.

References

• The Perfect Marathon Long Run Progression (From Start to Peak!) - YouTube (YouTube Video)