Marathon Prep Progression Long Run
Workout - Marathon Prep Progression Long Run
- 10min @ 5'52''/km
- 6.0km @ 5'30''/km
- 6.0km @ 5'00''/km
- 6.0km @ 4'45''/km
- 10min @ 5'52''/km
to import the workout after you install it.
Intro
Here’s a breakdown of How My First Month Using the Runna App Marathon Training Plan has gone, a video from RUN SDJ. It’s worth watching in full, but we’ve distilled the highlights so you can get started with one of these workouts right away. The complete video contains additional detail and Steve’s personal commentary on his experience.
Key Points
- Four weekly sessions: an easy run, tempo work, interval repeats, and a long run.
- Easy runs: 8–11 km at conversational intensity, hitting 5:10–5:15 per km (what Steve calls his “Runna easy pace”).
- Preparation matters: map out your route, pick your day, and queue up your audio (podcast or audiobook) before leaving to keep momentum steady.
- Interval repeats shift from week to week (see sample below) with 1–3 minutes of recovery jogging between efforts.
- Tempo sessions feature longer repeats (300 m–4 km) with little to no rest; this one challenged Steve the most but pays dividends for building pace.
- Long runs span 12–21 km and frequently adopt a progression structure (three 6 km blocks that gradually speed up).
- Saturday parkrun: tack a local 5 km parkrun into the quicker back half of a long run for encouragement and group support.
Workout Example
Week 2 Interval Session (from Steve’s program)
- Warm‑up: 1 km easy
- 6 × 1 km repeats @ 4:15 min/km
- Recovery: 1–3 min jog between repeats
- Cool‑down: 1 km easy
Week 3 Tempo Session
- Warm‑up: 1 km easy
- 4 × 800 m @ 4:25 min/km (back-to-back)
- 4 × 1 km @ 5:15 min/km (back-to-back)
- Total tempo distance ≈ 4.8 km
- Cool‑down: 1 km easy
Week 2 Long Run (Progression)
- 18 km total, three 6 km segments:
- Segment 1: easy pace (≈ 5:30 min/km)
- Segment 2: steady pace (≈ 5:00 min/km)
- Segment 3: quicker pace (≈ 4:45 min/km) – good spot to include your Saturday parkrun for group pacing.
Practical Tips
- Plan your week through the Runna app and sync to your watch so you can shuffle days around if life gets in the way.
- Bring audio along on the easy sessions to occupy your mind and keep the run feeling fresh.
- Time your recovery (1–3 min between repeats) to hold your target pace through all intervals.
- Divide long runs into segments (whether progression-style or distinct blocks) to make them feel less daunting.
- Mix in a parkrun or any community event during the faster part of a long run for that extra mental boost.
Closing Note
Start with these sessions and dial in the speeds based on your own recent race performances using the Pacing app. The approach Steve uses resonates with plenty of runners, and the exact distances or repeat lengths can shift depending on your circumstances. Test what works, stick with it, and have fun training for your marathon.
Head to the full video on RUN SDJ for more details and Steve’s own takeaways.