Sub 2:25 Marathon Alternator
Workout - Sub 2:25 Marathon Alternator
- 10min @ 6'00''/km
- 10 lots of:
- 1.0km @ 3'13''/km
- 1.0km @ 3'35''/km
- 10min @ 6'00''/km
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Intro
This covers the essentials of MY FAVOURITE MARATHON SESSION: TRAINING FOR A SUB 2:25 MARATHON from The Welsh Runner. It’s a solid watch — we’ve broken down the main ideas so you can run this session. For the complete picture, see the full video.
Key Points
- This alternates between fast and easy kilometers: you push at half‑marathon pace, then recover at something just under marathon pace.
- Your average pace across the entire run should hit your target marathon pace (say, 5:30 mi or 8:52 km).
- Fast segments come in at roughly 5:10 mi (3:13 km); easy segments at about 5:43‑5:50 mi (3:33‑3:35 km).
- The main block spans about 21 km (roughly 13 mi) of alternations. You’ll do a 5 km warm‑up first, then easy running until you reach 18‑20 mi total.
- No need to fuel during the run — the fast surges build up lactate, then the easier stretches wash it out, which simulates what a marathon demands.
Workout Example
- 5 km easy warm‑up
- Repeat the following for ~21 km (roughly 13 mi):
- Fast km @ half‑marathon pace (~5:10 / mi or 3:13 / km)
- Easy km @ ~5:45‑5:50 / mi (≈3:33‑3:35 / km)
- Cool‑down – continue at an easy pace until your total distance reaches 18‑20 mi (29‑32 km). Adjust the repetitions or total mileage based on where you are in training and the paces you’re comfortable with — use the Pacing app to dial this in.
Closing Note
Try this run sometime this week. Use the Pacing app to track your splits, adjust the paces for your own goal, and build both the speed and the mental toughness for race day. You’ll walk away with more confidence and sharper marathon‑specific fitness. Good luck out there.