Marathon Speed Intervals
Workout - Marathon Speed Intervals
- 10min @ 7'00''/km
- 5 lots of:
- 800m @ 5'00''/km
- 2min rest
- 10min @ 7'00''/km
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Intro: RUN SDJ created a solid walkthrough on setting up Runna for marathon training and shared his initial experience with the app. Here’s what we pulled from it—and how you can put it to work on your own race prep. Watch the full video if you want all the nuances and details.
Key Points:
- A 16‑week marathon plan in Runna aims for the Paris Marathon (April 2024).
- Training is structured around four runs per week, with Sunday reserved for the long run.
- Four run types—Easy, Interval, Tempo, and Long—add up to roughly 900 km over the block.
- Pacing is derived from a recent 5K personal best of 21 min 12 sec.
- Your watch gets the workouts synced via Garmin Connect, so you have on‑screen guidance ready when you start.
- The plan allows for real adjustments: shift weeks around, move days, and slot in strength work during off‑days.
Workout Example (Week 1):
- Easy Run – 6 km at a relaxed, conversational pace (roughly 1 min slower than 5K pace).
- Interval Session – 5 × 800 m at 5K race effort (about 4 min per 800 m), with 2 min of recovery jog between repeats.
- Tempo Run – 8 km total; 5 km run at marathon pace (around 5 % slower than 5K pace, or 5 min per km).
- Long Run (Sunday) – 16 km at easy to moderate effort, prioritizing time on your feet over pace. Distances shown in kilometers, matching the runner’s chosen units.
Closing Note: Give Runna a shot, adjust the target paces to match your own 5K time, and plug it into Garmin Connect for your watch. Feel free to rearrange things to suit your life—shift workouts between days, change distances, whatever helps—then get out there and watch your marathon fitness build.