Marathon Predictor: 3x5K @ GMP

Workout - Marathon Predictor: 3x5K @ GMP

• 3.0km @ 6'40''/km
• 3 lots of:
  • 5.0km @ 5'25''/km
  • 1.0km @ 6'17''/km
• 4.0km @ 6'40''/km

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Intro: The Welsh Runner’s This session PREDICTED my 2:24 Valencia Marathon Time will it get it right for BERLIN MARATHON? shows how one key workout can reveal your marathon fitness. Here’s the breakdown if you want to put it to the test.

Key Points:

• Run this session 12 days before your marathon—it functions as a pace predictor.
• The workout totals roughly 15 miles (≈24 km): a 3-km easy warm-up, then three 5-kilometre (3-mile) repeats at marathon pace with short recovery jogs (“K floats”) between them.
• Stay near your target marathon pace throughout the repeats; this runner held 5:24–5:27 per mile (≈8:45 min/km), matching his Valencia marathon result.
• Faster repeats don’t necessarily mean a slower race-day time—taper and race confidence often bring the pace down when it matters.
• You’ll gain both mental assurance and a concrete gauge of your readiness.

Workout Example:

1. Warm‑up: 3 km easy jog.
2. Repeat 1: 5 km (3 mi) at target marathon effort (≈5:24 / mile).
3. Recovery: 1 km (0.6 mi) easy (“K float”).
4. Repeat 2: 5 km at the same marathon effort.
5. Recovery: 1 km easy.
6. Repeat 3: 5 km at marathon effort.
7. Cool‑down: Finish the remaining distance to total ~15 mi (≈24 km) at a comfortable pace.

Use the Pacing app to dial in your repeats to your own target pace.

Closing Note: Add this workout to your next marathon buildup, adjusting the paces for your goal. You’ll get both a confidence boost and hard data on your race readiness—use the Pacing app to fine-tune the effort, and carry those insights into race week.

References

• This session PREDICTED my 2:24 Valencia Marathon Time will it get it right for BERLIN MARATHON? - YouTube (YouTube Video)