Long Run With 3 x 5 km at Marathon Pace
A 25 km long run with three 5 km blocks at marathon pace and 2 km of easy running after each, a manageable entry into marathon pace long runs.
- Duration
- 2 h 09 minestimated
- Distance
- 25 kmestimated
- Effort
- 164
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 3 km | 3000 m | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo 5 km at marathon pace | 5 km | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 2.2 | RecoveryEndurance Easy 2 km, take a drink | 2000 m | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 1000 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Breaking marathon pace into blocks makes the session manageable earlier in a marathon build or for runners new to pace work in long runs. You still collect 15 km at goal pace, but the easy sections let you reset, drink and focus on each block.
Run 3 km easy. Then run 5 km at goal marathon pace, followed by 2 km at an easy aerobic effort. Repeat three times and finish with one more easy kilometer. Treat the easy sections as relaxed running, not as a walk or a stop. Practice your race fueling in them, for example with a gel before the second and third blocks.
This suits intermediate and advanced runners about ten to six weeks before a marathon. Once it goes well, move on to longer blocks or a continuous marathon pace section.
Tips
- Run the first block a few seconds per kilometer slower than goal pace if you are unsure of it.
- Use a flat route so the blocks reflect true race pace.
- Write down your split for each block and compare them afterwards.
Good forMarathon
Season phaseBuild