3 x 3 km at Marathon Pace
Three 3 km repeats at marathon race pace with three minute jogs, an introduction to goal pace for runners preparing for a first marathon.
- Duration
- 1 h 19 minestimated
- Distance
- 14.9 kmestimated
- Effort
- 96
- Level
- Beginner
- 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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo Marathon race pace | 3000 m | 89-93% threshold pace80-87% HRmax83-88% FTP |
| 2.2 | RecoveryRecovery Easy jog | 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
Marathon pace should feel easy at first, and that is what makes it hard to learn. This session gives you three repeats of three kilometers at marathon race pace with three minutes of easy jogging after each one. The total of nine kilometers at goal pace is a gentle start.
The aim is to lock in the rhythm you will hold for hours on race day. Breathing is relaxed and you could talk in short sentences. Many first-time marathoners run this pace too fast in training, so check your watch often in the first repeat and then try to hold the pace by feel.
It suits runners preparing for their first marathon. Use it every one to two weeks in the build phase, then progress to 2 x 6 km or a continuous run at marathon pace.
Tips
- Hold back if the pace feels harder than a steady effort.
- Wear the shoes you plan to race in.
- Practice taking a drink during the jog breaks.
Good forMarathon
Season phaseBuild