True Marathon Pace Test
Workout - True Marathon Pace Test
- 5.0km @ 6'00''/km
- 15.0km @ 4'30''/km
- 5.0km @ 6'00''/km
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Intro: Lee Grantham’s How to Know Your Real Marathon Pace (Not Just Guess It) walks through a method for pinpointing the pace your body can sustain across 42 km. We’ve pulled out the highlights here so you can try a workout right away, though the full video is worth watching for the complete breakdown.
Key points:
- Marathon pace isn’t pulled from thin air; it comes from what your training has shown you can do, not just the clock time you want.
- Long runs, sustained marathon-pace sections, and quick intervals all help you discover the pace your legs can hold for 26 miles.
- Build up from your current fitness level, then chip away at the pace by 5–10 seconds each session (say, dropping from 4:30 min/km to 4:15 min/km).
- Mix in easy recovery runs, mid-week speed work, and a 10-day taper before race day to stay fresh.
Workout example:
- Marathon‑pace block (25 km total): 5 km easy, 15 km at current marathon pace, 5 km easy. Start around 4:30 min/km (≈6:52 min/mi) and subtract 5‑10 seconds each week until you reach 4:15 min/km (≈6:52 min/mi).
- 5×10‑minute intervals: After a warm-up, run 5 rounds of 10 minutes at roughly 5 % faster than marathon pace, with 60 seconds of easy jogging between each. This helps you check whether you can sustain a quicker clip (like 4:00 min/km for a 2:52 marathon).
- Progression run (24 km / 15 mi): Start with 8 km easy, move into 8 km at marathon pace, and finish with 8 km easy. Use your target pace for that middle stretch (4:15 min/km or 6:52 min/mi).
- Half‑marathon marathon‑pace rehearsal: 4 km easy, then 4 km at marathon pace + 20 % (a touch quicker), then the final 12 km at your steady marathon pace. This kind of run builds belief before hitting the 32 km mark in an actual race.
Practical tips you can use now:
- Run a 25 km long run with 15 km at marathon pace in the middle. It’ll show you how that pace actually feels.
- Add a weekly interval session that sits a notch above marathon pace—it sharpens your speed endurance.
- Give yourself a 10-day taper before the race to let your legs rest while keeping them sharp.
Closing note: Give one of these runs a try this week—adjust the paces to match your fitness and see how your confidence builds. The Pacing app makes it simple to tweak distances and paces as needed. Happy training, and may your next marathon be faster than you expected.