Marathon Prep: 4x5k Repeats

Workout - Marathon Prep: 4x5k Repeats

• 15min @ 7'30''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 100m @ 5'00''/km
• 4 lots of:
  • 5.0km @ 5'55''/km
  • 2min rest
• 12min @ 7'00''/km

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Stephen Scullion, an Olympic marathoner, breaks down How Long Should Your Marathon Training Plan Be? in a video worth watching. Here’s what you need to know to apply these insights right away—just make sure you watch the full piece for additional context.

Key points

• Most marathoners train for 12–16 weeks, though beginners and anyone rebuilding fitness often benefit from extra time. Athletes who’ve maintained their running form can pull it off in 12–14 weeks.
• Training splits into four distinct stages:
  1. Base/early stage – develop 5–10 k capacity through easy runs and occasional 4–5 k repeats.
  2. Stage 2 – add tempo sessions and extend your long runs (such as 8–10 k repeats).
  3. Stage 3 – polish your preparation, maintain signature workouts (like 3 × 8 k sets) while lowering total volume to prevent burnout.
  4. Taper – 1–2 weeks of reduced distance, with a couple of shorter intense efforts mixed in to maintain your edge.
• The length of your base phase depends on your recent marathon history and where you stand fitness-wise right now.
• Run a race-specific assessment (marathon-pace long tempo, a half-marathon, or 10 k test) as Phase 1 closes to see where you should concentrate your energy during Phase 3.

Sample workout (base-phase structure, in kilometers):

• Monday: Easy 6 k
• Wednesday: 4 × 5 k repeats at a touch faster than your 10 k pace, 2 min easy jog between efforts
• Friday: Easy 8 k
• Sunday: Long run 14–16 k at a manageable marathon-pace intensity (Adapt paces to match your current form; the target is building resilience while staying fresh.)

Final thought: Give this structured method a try and dial in your paces using the Pacing app to match where you are right now. Your marathon will feel the difference.

References

• How Long Should Your Marathon Training Plan Be? - YouTube (YouTube Video)