12 km at Marathon Pace
A continuous 12 km at marathon race pace between an easy warm-up and cool-down, a dress rehearsal for rhythm, fueling and race shoes.
- Duration
- 1 h 29 minestimated
- Distance
- 17.3 kmestimated
- Effort
- 114
- 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 jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | IntervalTempo Marathon race pace, relaxed | 12 km | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Twelve kilometers without a break at marathon race pace is a classic specific session in the second half of a marathon build. With 20 minutes of easy running before and 10 minutes after, the whole run takes about 80 to 110 minutes.
Continuous running at goal pace teaches you to stay relaxed at that speed for a long time and lets you test everything you plan for race day. Take a gel and fluids at the times you will use in the race and wear your race shoes. The pace should feel controlled from start to finish.
It suits intermediate marathon runners with 50 km or more per week who have run 2 x 6 km at marathon pace. Use it every two to three weeks in the build and peak phases. Progress to 14 and then 16 kilometers.
Tips
- Check your pace each kilometer for the first three, then run by feel.
- Practice your race fueling at fixed points.
- Choose a flat course with few stops.
Good forMarathon
Season phaseBuildPeak