Marathon Pace Repeats
Workout - Marathon Pace Repeats
- 15min @ 6'15''/km
- 8 lots of:
- 1.0km @ 5'00''/km
- 1min 30s rest
- 15min @ 6'15''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Here’s a breakdown of “How We’re Training for Our Dream Race | New York Marathon (Base Phase)” from This Messy Happy. The full video is definitely worth watching. We’ve distilled the key takeaways so you can get started with these workouts right away.
Key Points
- Follow a 4‑week training cycle with three weeks of hard training followed by one recovery week. This rhythm works well for busy professionals and runners in their 40s and beyond.
- The base block covered here involves four runs per week on Tuesday, Thursday, Saturday, and Sunday. Later build phases move up to five or six runs weekly.
- Target approximately 4:00 min/km if you’re shooting for a 2:48 marathon, or 5:00 min/km for a sub‑3:30 goal. Adjust these targets based on heat and other variables.
- Duration-based runs (timed rather than distance-based) shine on hilly courses or when you want flexibility over a strict pace.
- 1-kilometer repeats at marathon pace (ten efforts with 90-second recovery) are straightforward to execute and highly effective.
- Incorporate cross-training sessions like an hour of cycling to add variety and enhance recovery.
- During recovery weeks, stick to easy, shorter runs (such as 6 km, 9 km, 7 km, 10 km) to allow your body to reset before the next cycle.
Workout Example (Base Block Week 2)
- Tuesday: A relaxed 12 km run.
- Thursday: Duration-based run – aim for 60 minutes (roughly 8 km on hilly terrain) – keep effort level steady, no pace target.
- Saturday: A relaxed 10 km run.
- Sunday (Long Run): 30 km total; push the final 10 km at marathon pace (around 4 min/km). Scale back the pace if heat makes it difficult.
- Optional 1K Repeats (after recovery week): Ten 1-km efforts at marathon pace with 90-second rest intervals, on a treadmill if helpful. Include a warm-up beforehand and cool-down after.
Practical Tips
- Use duration-based running when the course is steep or you prefer time-based targets rather than distance goals.
- When temperatures are climbing, avoid running your marathon-pace segment during the heat of the day.
- A treadmill with a fan can replicate real marathon conditions when training indoors.
- Every runner is different—some thrive on high volume, others on lower—so make sure each session is deliberate and focused.
Closing Note Test out this base block framework, tweak the paces to match your training zones in the Pacing app, and keep pushing toward that New York finish line. Have fun with it and enjoy the process!