Marathon Race Pace Simulation

Workout - Marathon Race Pace Simulation

• 5.0km @ 5'30''/km
• 21.0km @ 4'15''/km
• 10min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/marathon-race-pace-simulation-c5ad3766

Don’t have the app? Copy the reference above,
to import the workout after you install it.

This breaks down Ben Parkes’ RUNNING 2:43 AT THE CHICAGO MARATHON - With a GoPro! — one you really should watch. We’re pulling out the essentials so you can try this marathon-ready workout today. Head to the full video to see the whole thing in action.

Key Points:

• Ben aimed for a 2:55–3:00 hour finish, using the race as an extended training run to test his fitness.
• Once he found his rhythm in the first 5 km, he held a steady, progressive pace across all 26.2 mi (42.2 km).
• Fueling with an energy gel at around the 45-minute mark kept him strong; he also grabbed water at aid stations throughout.
• Positive self-talk (“dig deep”, “keep believing”) carried him through the toughest stretches.

Workout Example:

1. Warm‑up: Start with an easy 5 km to find your comfort level.
2. Lock into your goal marathon pace (about 5:45 min/km for a 2:55 target) and hold it for the remaining 21 km.
3. Fuel: Take an energy gel around the 45-minute mark and sip water at each aid station.
4. Finish strong: Stay composed, rely on what you’ve trained, and sprint the final 2–3 km with purpose.

Closing Note: Test this steady-pace marathon workout during your next long run and adjust the paces in the Pacing app to match your own goals. You’ll gain the confidence of a race-day simulation—best of luck, and keep believing in what you can do!

References

• RUNNING 2:43 AT THE CHICAGO MARATHON - With a GoPro! - YouTube (YouTube Video)