The Marathon Simulator

Workout - The Marathon Simulator

• 12min @ 12'00''/mi
• 4 lots of:
  • 0.0mi @ 6'00''/mi
  • 0.0mi @ 7'00''/mi
• 12min @ 12'00''/mi

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The Welsh Runner’s I am so PROUD of this run! contains a workout worth trying. We walk through the key points below; the full video provides additional context.

Key points

• Training concept: The workout centers on 13 × K‑on‑K‑off repeats (where K = 1 mile)—alternating between a faster threshold mile and an easier recovery mile. Our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them digs into the science and different variations.
• Session layout: 5 mi easy warm‑up, 13 repeats, then a short cool‑down back to the car.
• Pacing: On‑intervals around 5:30–5:40 / mi, off‑intervals about 5:50–6:00 / mi; overall average ~5:30 / mi, close to target marathon pace.
• Fueling tip: Practice drinking super‑carb drinks through a straw (≈30 g carbs per bottle) and test ketone‑enhanced vs. carb‑heavy options during the run.
• Mental tip: Use this as a race-day dress rehearsal. Run on tired legs, stay calm, and focus on executing the plan, not perfection.

Workout example

5 mi easy warm‑up (steady, relaxed)
13 × [1 mi @ ~5:30 / mi (threshold) → 1 mi @ ~5:55 / mi (easy)]
~2 mi cool‑down (easy, back to the car)
Total ≈ 25 mi of work, avg ~5:30 / mi

Adjust paces to match your current fitness level, and set distances in the Pacing app for miles or kilometers.

Closing note: Take this out for a test run and log it in the Pacing app. While it’s built for marathon training, the structure adapts well to other distances. Runners targeting 5K or 10K will find specific guidance in our pieces on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time and Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance. You’ll get that same sense of accomplishment—keep grinding, stay fueled, and enjoy the work.

References

• I am so PROUD of this run! - YouTube (YouTube Video)