Marathon Pace Sandwich

Workout - Marathon Pace Sandwich

• 2.0km @ 6'30''/km
• 5.0km @ 6'00''/km
• 15.0km @ 5'00''/km
• 5.0km @ 4'40''/km
• 2.0km @ 6'30''/km

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Intro

Lee Grantham’s take on marathon long-run strategy is solid. Below are the key points so you can put these workouts into action right away. The full video has all the detail if you want the complete breakdown.

Key Points

• Your long run builds endurance, aerobic capacity, stamina, and mental toughness. It’s where you dial in comfort at marathon-pace effort.
• Stop adding distance beyond 35 km. Instead, scale back to 25–30 km and weave in race-pace or faster segments to build race-specific fitness.
• Focus on your strengths, but don’t skip weak spots. Quick at shorter distances? That’s valuable—check Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time to sharpen that edge. Also make sure you address the gaps, like marathon-pace running, and turn them into strengths.
• Combine steady-state, threshold, and progressive runs in your training. This keeps you sharp, builds confidence, and positions you to run strong in the back half.

Workout Example

Typical 25 km “medium” long run (≈15‑16 mi)

1. First 5 km – keep it easy, roughly 20% slower than your marathon goal pace (about 4 min/km if you’re aiming for 5 min/km).
2. Middle 15 km – hold marathon pace (5 min/km).
3. Final 5 km – push to a faster tempo (4 min/km, about 20% faster than marathon pace). You’re running hard on tired legs, which mirrors what happens in the final miles. For tactics on running at that level, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Progressive 24 km run (split into three 8 km blocks)

• First 8 km: easy, 20% slower than marathon pace (4 min/km if targeting 5 min/km).
• Middle 8 km: at marathon pace (5 min/km).
• Final 8 km: faster tempo (4 min/km or quicker).

References

• What’s the Optimal Distance for Your Marathon Long Run? - YouTube (YouTube Video)