Marathon Simulation Run

Workout - Marathon Simulation Run

• 0.0mi @ 13'00''/mi
• 0.0mi @ 12'00''/mi
• 0.0mi @ 8'30''/mi
• 0.0mi @ 7'30''/mi
• 0.0mi @ 13'00''/mi

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Matthew Choi’s 21 Mile Marathon Workout | Houston Marathon Prep 2023 is a must-watch. Below you’ll find the essential takeaways so you can attempt this workout yourself. Watch the full video for Matthew’s complete walkthrough.

Key Points

• Replicate race day down to the details—same shoes, identical meal timing, your usual morning routine, and the mental approach you’ll need.
• Eat beforehand (peanut butter & honey on Ezekiel bread, athletic greens, black coffee) and give yourself time to use the bathroom first.
• Every 30 minutes or so—roughly every 4 miles—take a gel, applesauce-style “human gel”, or electrolyte drink. Tailwind works well for the latter.
• Spend 5–10 minutes on soft-tissue work before you go: foam rolling, massage gun, and dedicated hip flexor and hamstring attention.
• Leave the headphones at home. This builds mental toughness. Pay attention to your breathing and body mechanics instead.

Workout Example (all paces are minutes per mile)

1. Warm‑up – 3 miles at an easy tempo, then add in walking drills, striders, and leg swings.
2. Tempo phase – 4 miles at marathon-tempo pace—a bit quicker than your goal race speed, around 6:15 per mile.
3. Main set – Run 14–16 miles continuously at your goal marathon pace, roughly 6:30–6:38 per mile.
4. Cool‑down – Jog or walk easily to complete the full 21 miles.
5. Fuel stops – Every 30 minutes (around 4 miles), take a gel and water or electrolyte drink. Use a 3.5-mile loop route to simulate race-day aid stations.

Practical Tips

• Have carbs and coffee ready before you start. Don’t attempt a long run without eating first.
• Design your route with loops so you can return to a home “station” for refueling. This mimics the aid stations you’ll encounter on race day.
• Develop a mental mantra and monitor your form and hips. Resist slowing down when self-doubt strikes.
• Customize the paces to your personal marathon goal. Plug your target pace into the Pacing app and keep the same overall structure.

Closing Note Try this 21-mile session and adjust the paces for your specific goal. You’ll build better nutrition discipline, stronger mental resilience, and genuine race-day confidence. Track your custom paces in the Pacing app and nail the Houston Marathon!

Make sure you watch the full video for Matthew’s complete breakdown and recovery guidance.

References

• 21 Mile Marathon Workout | Houston Marathon Prep 2023 - YouTube (YouTube Video)