The Marathon Resilience Long Run
Workout - The Marathon Resilience Long Run
- 12min @ 6'00''/km
- 25.0km @ 4'10''/km
- 5.0km @ 3'25''/km
- 10min @ 6'30''/km
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Intro
Here’s a quick overview of How I Improved My Marathon Time By 14 Minutes in Just 9 Weeks… by Ben Is Running — the full video has plenty of detail worth exploring. We’re pulling out the core principles so you can apply them to your training right away.
Key Points
- Build muscular resilience after injury by prioritizing leg strength and endurance alongside aerobic fitness.
- Front-load your volume: 150‑180 km per week for the first 4‑5 weeks rebuilds base fitness quickly.
- Run three marathon-specific long runs (35 km, 40 km, 37 km) with steady-pace segments followed by marathon-pace pickups — this trains your legs to run fast when tired.
- Stack easy days: 20 km easy in the morning, 10 km easy in the evening to add volume without extra strain.
- Balance your intensity:
- Tuesday – marathon-pace repeats (e.g., 2 × 10 km @ 3:25 min/km or 4 × 5 km @ 3:25 min/km).
- Thursday – faster VO₂‑max work at half-marathon/10 k/5 k pace (≈3:00 min/km) to raise your ceiling speed.
- Practice fueling on long runs so you’re ready for race day.
Workout Example (sample week)
- Tuesday: 2 × 10 km at marathon pace (3:25 min/km) with 2 km jog recovery between repeats.
- Thursday: 5 × 1 km at 10 k pace (~3:00 min/km) plus a 6‑km easy run.
- Saturday (double easy): 20 km easy (≈5:15 min/km) in the morning, 10 km easy (≈5:15 min/km) in the evening.
- Sunday (long run): 35 km total – 30 km steady at 4:05‑4:10 min/km, then finish with 5 km at marathon pace 3:25 min/km. Work on your race-day fueling during this run.
(Adjust distances and paces to your current fitness — the Pacing app makes it simple to plug in your marathon pace target.)
Closing Note
Try this 8‑week training block, adjust the paces to your fitness, and watch your marathon time drop. You’ve got the plan — log it in the Pacing app, put in the work, and enjoy a faster race day.