2 x 6 km at Marathon Pace
Two 6 km blocks at marathon race pace with a three minute jog, a core specific session for runners in the middle of a marathon build.
- Duration
- 1 h 37 minestimated
- Distance
- 18.6 kmestimated
- Effort
- 121
- 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 | 6 km | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 3 | RecoveryRecovery Easy jog, drink | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalTempo Marathon pace, hold it | 6 km | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 5 | Cool-downRecovery Easy jog | 15 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Twelve kilometers at marathon race pace, split into two blocks of six with a three minute jog, is a solid specific workout for the marathon. With warm-up and cool-down the session covers 17 to 20 kilometers, so it doubles as a medium long run.
Long blocks at goal pace teach the body to run economically at that speed and let you test fueling and drinking under race conditions. The first block should feel easy. In the second block the pace stays the same while the effort rises slowly, which is the feeling of the middle of a marathon.
It suits intermediate marathon runners with 50 km or more per week. Use it every two weeks in the build phase. Progress to 3 x 5 km with a float recovery, or to a continuous run of 12 to 16 km at marathon pace.
Tips
- Take a gel before the second block, as you would in the race.
- Run on a flat course with few interruptions.
- Keep the jog short so the two blocks feel connected.
Good forMarathon
Season phaseBuild