Marathon Blocks 2 x 6 km from Half Marathon Pace Down
Two 6 km blocks that start at half marathon pace, drop to marathon pace and finish just slower, which trains you to settle after a fast start.
- Duration
- 1 h 35 minestimated
- Distance
- 18.3 kmestimated
- Effort
- 120
- 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-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 ×Repeat these steps | |||
| 2.1 | IntervalSweet spot 2 km, half marathon pace | 2000 m | 95-97% threshold pace85-90% HRmax90-94% FTP |
| 2.2 | IntervalTempo 2 km, marathon pace | 2000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 2.3 | IntervalEndurance 2 km, steady, just slower | 2000 m | 85-88% threshold pace76-82% HRmax79-82% FTP |
| 2.4 | RecoveryRecovery Easy jog, drink | 3 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Each 6 km block in this session gets slower as it goes. You run the first 2 km at half marathon pace, the next 2 km at marathon pace and the last 2 km a little slower than marathon pace. Three minutes of easy jogging separate the two blocks.
The structure reverses a progression run. Starting fast and then holding a steady pace trains you to settle into marathon rhythm after a quick opening, which happens in many races when the crowd and the excitement push the early pace. The last 2 km of each block keep you running steadily while fatigue builds.
It is for experienced marathon runners with a high weekly volume. Use it every two to three weeks in the final ten weeks before the race. Take fluids during the jog and keep the steady sections honest.
Tips
- Do not let the half marathon pace section turn into a race.
- Make the drop to marathon pace clear.
- Run the steady section at a real pace, not a jog.
Good forMarathon
Season phaseBuildPeak