Marathon Progression 95 min
A 95 minute run with an hour easy, 20 minutes at marathon pace and 10 minutes at half marathon pace, a midweek progression for marathoners.
- Duration
- 1 h 35 min
- Distance
- 17.9 kmestimated
- Effort
- 114
- Level
- Advanced
- Focus zone
- Endurance
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-upRecovery Very easy start | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy aerobic | 50 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | IntervalTempo Goal marathon pace | 20 min | 89-93% threshold pace78-86% HRmax82-89% FTP |
| 4 | IntervalSweet spot Half marathon pace | 10 min | 95-97% threshold pace85-89% HRmax89-95% FTP |
| 5 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Marathon training needs runs that combine volume with goal pace, and not all of them have to happen on the weekend. This progression fits a midweek slot. The first hour builds aerobic volume, the next 20 minutes rehearse marathon pace, and the last ten minutes at half marathon pace add a slightly faster stimulus while you are tired.
Run ten minutes very easy and 50 minutes at an easy aerobic pace. Then run 20 minutes at goal marathon pace and ten minutes at half marathon pace without a break. Jog five minutes to cool down. Take a gel before the marathon pace section if you want to practice fueling.
This suits advanced runners in the specific phase of a marathon plan. Schedule it at least three days away from the long run, and drop the half marathon section if the legs are heavy from the weekend.
Tips
- Run the marathon pace section in your race shoes.
- Keep the easy hour at a pace you could talk at.
- Change to half marathon pace smoothly over the first minute.
Good forMarathon
Season phaseBuildPeak