Marathon Pace Repeats

Workout - Marathon Pace Repeats

• 2.0km @ 6'00''/km
• 7 lots of:
  • 2.0km @ 3'20''/km
  • 2min rest
• 2.0km @ 6'00''/km

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Intro: Ben Is Running’s Marathon Training Begins…FINALLY! breaks down a smart training arc worth studying. We’ve pulled out the key takeaways so you can jump into the session right away. Check out the full video for the complete picture.

Key Points:

• Back from a stress fracture, Ben’s tackling a 12-week block with a target of 2:20–2:24 for the marathon (works out to roughly 3:20–3:25 per km).
• The weekly framework hinges on three hard workouts—marathon-pace, speed work, and a moderate-paced long run—sandwiched around four easier days. Strength and cross-training keep injuries at bay.
• Logging 25–30 km at marathon pace builds real fitness without the accumulated fatigue of a full race effort.
• Easy runs move along at around 4:47 per km (hovering near 130 bpm), which keeps the aerobic system ticking over while allowing recovery.

Workout Example:

• Warm-up: 2 km easy jog.
• Main Set: 7 × 2 km repeats at marathon-pace (≈3:20–3:25 min/km) with 2-minute jog recovery between repeats.
• Cool-down: 2 km easy.
• Weekly Schedule: • Monday: Easy run 12 km @ ~4:47 min/km. • Wednesday: Recovery run 6 km @ 4:47 min/km (heart-rate ~133 bpm). • Friday: Speed/track session (e.g., 2 km repeats). • Saturday: Long run 25–30 km at marathon pace (or “bank” 25–30 km at goal pace). • Sunday: Moderate long run 15–20 km at easy pace. • Other days: Easy runs, cross-training (bike, swim), strength work to stay injury-free.

Closing Note: Plug this into the Pacing app and adjust the paces to where you’re actually at. You’re ready for this—Copenhagen awaits. 🚀

References

• Marathon Training Begins…FINALLY! - YouTube (YouTube Video)