Sub-3 Speed Session: 500m Repeats

Workout - Sub-3 Speed Session: 500m Repeats

• 10min @ 6'00''/km
• 12 lots of:
  • 500m @ 4'15''/km
  • 1min rest
• 10min @ 6'00''/km

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Intro Lee Grantham covers a step-by-step approach in How to Run a Sub‑3 Hour Marathon (Step‑by‑Step Training Plan). Below are the key takeaways — everything you need to begin implementing the workouts right away. Watch the full video for the complete breakdown.

Key Points

• Target running pace: 4:15 /km (≈ 6:52 /mi). The idea is to build speed at shorter distances so this pace eventually feels easy.
• Six core workout sessions form the backbone of the plan. Each one starts at marathon pace, then offers two faster progressions: 4:00 /km and 3:45 /km.
• Advancement depends on how your body responds. Move to the next faster pace once you finish all the reps with energy to spare.
• A solid warm‑up matters: easy running, a body check, then gradual buildup to your target intensity before starting the repeats.
• Sticking with the plan week after week grows your speed, power, and marathon-specific conditioning. You’ll also see improvements in 10k and half-marathon times.

Workout Example (Session 1 – “ABC”):

• Total distance: 6 km, split into 12 × 500 m repeats.
• Rest: 60 seconds between each repeat.
• Pace 1 (Marathon pace): 4:15 /km (6:52 /mi).
• Progression 1: Same 12 × 500 m at 4:00 /km (≈ 6:26 /mi).
• Progression 2: Same 12 × 500 m at 3:45 /km (≈ 6:04 /mi).
• When to progress: Complete all 12 repeats feeling strong, with room for 2-3 more, and you’re set to move forward.

The remaining five sessions build on this framework, with longer repeats each round:

• Session 2: 10 × 600 m (same rest) at 4:15 → 4:00 → 3:45 /km.
• Session 3: 8 × 800 m at the same paces.
• Session 4: 6 × 1 km.
• Session 5: 4 × 1.5 km.
• Session 6: 3 × 2 km.

Each workout begins at marathon pace, advancing through both faster progressions as you gain confidence. Tailor your target speeds to fit your actual goal using the Pacing app.

Closing Note Put this interval-based plan into action, adjust the paces for your current fitness level, and watch how much stronger your marathon pace becomes. Build your sessions in the Pacing app and stay committed to that sub‑3 hour goal. Best of luck with your training! 🚀

References

• How to Run a Sub-3 Hour Marathon (Step-by-Step Training Plan) - YouTube (YouTube Video)