Race Pace Rehearsal
Workout - Race Pace Rehearsal
- 10min @ 8'30''/mi
- 4 lots of:
- 15min @ 6'30''/mi
- 3min rest
- 10min @ 8'00''/mi
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Intro: FOD Runner’s Marathon Workout Focus - Marathon Pace Running deserves a spot in your routine. We’ve outlined the main takeaways here so you can start the workout right away. Head to the full video for the complete picture.
Key points:
- Marathon-pace runs (roughly 6:30 per mile) appear later in your training cycle to cement your goal pace and boost confidence heading into race day.
- The structure pairs 15-minute stretches at marathon pace with 3-minute recovery windows of easy jogging or walking.
- Aim for a heart rate around 150-160 bpm to verify you’re in the right zone. Andy’s segments in the video showed 6:20 to 6:32 per mile splits, with corresponding heart rates of roughly 155 to 163 bpm.
- Visualizing your race pace ahead of time reduces anxiety and strengthens your ability to execute that pace when it counts.
Workout example: Run 4 rounds of 15 minutes at marathon pace (targeting 6:30 per mile) with 3 minutes of easy recovery in between. For metric paces: that’s about 9.6 km at around 5:45 per km (matching 6:30 per mile), followed by 0.5 km of recovery. Adjust both paces to align with your goal marathon time.
Closing note: Test this workout sometime next week, tweak the pace to match your fitness, and record it in the Pacing app. You’ll step up to race day feeling composed and ready—crush it!