Strava Segment Smasher

Workout - Strava Segment Smasher

• 10min @ 6'00''/km
• 2 lots of:
  • 100m @ 2'45''/km
  • 1min @ 7'00''/km
• 2 lots of:
  • 1.0km @ 3'45''/km
  • 3min @ 6'30''/km
• 1.0km @ 3'00''/km
• 10min @ 6'45''/km

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This breakdown covers the standout workout from The Running Channel’s video, Setting Strava Records On LONDON MARATHON 2022 Course. It’s worth watching, and we’ve distilled the essentials so you can test this session yourself. For complete details and expert insight, watch the full video.

The Challenge

Three custom Strava segments—each 1 km—are laid out on the famous London Marathon route. Your task: complete each one in under four minutes. The video’s athletes target 3:30–3:40 per kilometer, representing serious speed work. This type of training is core to building pace, and our article on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them goes deeper into how this approach improves performance.

The session calls for an aggressive opening, steady mid-section, and an all-out finish—especially on the hill around mile 16. The video uses the KD-900X, but the workout translates to any pair of shoes.

Your Workout Plan

Structure your run like this:

1. Warm-up: 10-minute easy jog followed by 2x100m strides to prepare your legs.
2. Segment 1 (1 km): Target 3:30–4:00. Start hard for the opening 100m, lock into a pace you can sustain, then kick hard for the final 10 seconds. Building consistency in speed work is what drives improvement. Our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers tactics that work.
3. Recovery: 3-minute easy run to lower your heart rate.
4. Segment 2 (1 km): Same target, but focus on form stability if your course has elevation changes. Holding pace across varied terrain matters for longer racing. Read more in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
5. Recovery: Another 3-minute easy run.
6. Segment 3 (1 km): Go all-out. Push harder and try to beat your earlier splits (aim for 3:25 if segment 1 was 3:30).
7. Cool-down: 5–10 minutes of easy jogging plus light stretching for recovery.

Ready? Take on these 1 km segments, log your times, and dial your pace targets in the Pacing app to match where you are now. Race the leaderboard and see how you measure up. 🚀

References

• Setting Strava Records On LONDON MARATHON 2022 Course - YouTube (YouTube Video)