8 x 1 Mile Slightly Faster Than Marathon Pace
Eight 1 mile repeats a little faster than marathon race pace with 400 m jogs, strength work that makes goal pace feel more comfortable.
- Duration
- 1 h 52 minestimated
- Distance
- 21.4 kmestimated
- Effort
- 140
- 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 |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalTempo Slightly faster than marathon pace | 1609 m | 91-95% threshold pace82-88% HRmax85-91% FTP |
| 2.2 | RecoveryRecovery Easy jog | 400 m | 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
This session runs eight miles a little faster than your marathon race pace, about five to ten seconds per kilometer quicker. Each mile is followed by a 400 m jog. The total of nearly 13 kilometers at this pace is a solid marathon specific workload.
Running slightly faster than goal pace over many repeats builds strength at the speeds that matter for the marathon. On race day, marathon pace then feels more manageable. The short jogs keep the session continuous in feel without turning it into a tempo run. Run the miles evenly and resist the urge to go faster on the later ones.
It suits intermediate marathon runners with 50 km or more per week. Use it every two weeks in the build phase. To make it easier, start with six miles. To progress, cut the jog to 200 m.
Tips
- Keep the pace only a little faster than marathon pace.
- Jog the 400 m easily but without stopping.
- Take a gel halfway through the session.
Good forMarathon
Season phaseBuild