30 Mins @ MP

17 POINTS

Should feel relatively comfortable this, but always good to get some extra miles in at goal pace.

25 Mins (MP)

18 POINTS

10 Mins WU @ Easy Pace (RPE: 3)

25 Minutes @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

Sometimes a short session at marathon pace is good. Possibly at parkrun?

40 Mins (MP)

26 POINTS

10 Mins @ Easy Pace (RPE: 3)

40 Mins @ Marathon Pace (RPE: 5)

10 Mins @ Easy Pace (RPE: 3)

Just an opportunity to get some more miles in at marathon pace and really dial those splits in.

50 Mins (MP)

25 POINTS

10 Mins @ Easy Pace (RPE: 3)

50 Mins @ Marathon Pace (RPE: 5)

10 Mins @ Easy Pace (RPE: 3)

Just an opportunity to get some more miles in at marathon pace and really dial those splits in.

6 Miles Tempo (M)

29 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

6 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)

A chance to add some extra miles at Marathon Pace. The more you practice the pace the more comfortable it will feel on race dace.

5 x 1 Mile On/Off (M)

34 POINTS

1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 4-7)
x 5

A good session to introduce some marathon goal paced miles into your long run. Should feel comfortable and the difference in pace might only be marginal.

60 Mins MP

36 POINTS

10 Mins WU @ Easy Pace (RPE: 2-3)

60 Mins @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

A chance to get some important marathon paced miles in. Should feel relatively comfortable, but also like you are running with good form.

5 x 2km ON/OFF (M)

40 POINTS

2km @ Easy Pace (RPE: 3)
2km @ Marathon Pace (RPE: 5)
Repeat x 5

A really good session to offer variety into your long runs and practice running at marathon pace.

70 Mins Marathon Pace

41 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

70 Mins @ Marathon Pace (RPE: 5)

10 Mins CD @ Easy Pace (RPE: 3)

A decent session in any marathon training block. Unless you’re Kipchoge, this should feel comfortable as you won’t be covering a huge distance.

7 x 1 Mile On/Off

44 POINTS

1 Mile @ Easy Pace (RPE: 3)
1 Mile @ Marathon Pace (RPE: 5-7)
x 7

2 x 30 Mins Marathon Pace

48 POINTS

30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 4)
30 Mins @ Easy Pace (RPE: 3)
30 Mins @ Marathon Pace (RPE: 5)

Another good variation to the 2 hour easy run. Marathon pace should feel fairly comfortable but you’ll need to focus on good form to run at this speed with a low RPE.

3 x 20 Mins (HM)

54 POINTS

20 Mins @ Easy Pace (RPE: 3)
20 Mins @ HM Pace (RPE: 6)
x 3

A good opportunity to practice some half marathon pace on your long run. This is a tough session so you’ll be working hard, embrace that. You got this 💪

3 x 20 Mins (MP)

48 POINTS

20 Mins @ Easy Pace (RPE: 3)
20 Mins @ Marathon Pace (RPE: 5)
x 3

A good opportunity to practice some marathon pace on your long run. Crucial if you have a time in mind. Also sometimes a good option to add some variety to a normal 2 hour long run.

3 x 3 Miles (M)

48 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

A relatively comfortable marathon session. An early opportunity to get comfortable running at your goal marathon pace.

5-4-3-2-1km (M)

50 POINTS

2km WU @ Easy Pace (RPE:3)

5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

4km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

3km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)

2km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

1km @ <Marathon Pace (RPE: 6)

A good session in the middle part of your marathon training plan to get familiar with your goal pace!

3 x 5km (M)

50 POINTS

2km Easy WU @ Easy Pace (RPE: 2)

5km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

A good session early in a marathon plan to practice running at goal pace. Each 5k block will get progressively harder.

8 x 1 Mile On/Off

54 POINTS

1 Mile @ Easy Pace (RPE: 3-5)
1 Mile @ Marathon Pace (RPE: 5-8)
x 8

A tough session and likely to be a key session in your marathon training block. RPE will creep up as the distance increases. Make sure you fuel well and stay hydrated.

4-3-2-1 Miles (M)

54 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

4 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile @ Marathon Pace (RPE: 7)
1 Mile CD @ Easy Pace (RPE: 3)

A comfortable long run session for marathon runners. Most likely performed early in your training plan to get comfortable with goal pace.

4-3-2-1 Miles (HM)

60 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

4 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ HM Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

1 Mile @ HM Pace (RPE: 6)
1 Mile CD @ Easy Pace (RPE: 3)

A really demanding half marathon session. But if you smash this then you know you’re on track to have a great race in a few weeks time. Work hard. This is where the magic happens and you make those fitness gains. You got this 💪

7 x 1 Mile Over/Under

61 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

1 Mile @ 10s < Marathon Pace (RPE: 6)
1 Mile @ 10s > Marathon Pace (RPE: 5)
x 7

1 Mile CD @ Easy Pace (RPE: 3)

4 x 3 Miles

62 POINTS

1 Mile WU @ Easy Pace (RPE: 2)

3 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A really good marathon training session and a chance to practice your goal pace without exerting too much energy.

23K @ Marathon Pace

64 POINTS

2km WU @ Easy Pace (RPE: 2)

23Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Big session!!

4 x 5km

61 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:6)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:7)

2km CD @ Easy Pace (RPE: 3)

A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.

6-5-4-3-2-1 Km Reps

66 POINTS

2km WU @ Easy Pace (RPE: 3)

6km @ Marathon Pace (RPE: 4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE: 5)
1km @ Easy Pace (RPE: 3)

4km @ Marathon Pace (RPE: 6)
1km @ Easy Pace (RPE: 3)

3km @ Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

2km @ Marathon Pace (RPE: 7)
1km @ Easy Pace (RPE: 3)

1km @ Marathon Pace (RPE: 7)

2km CD @ Easy Pace (RPE: 3)

Looks like a beast on paper but 21km at marathon pace at this stage of the plan should be achievable. Keep those float kms super easy. Go smash it!

16 Miles

69 POINTS

1 Mile WU @ Easy Pace (RPE: 3)

16 Miles @ Marathon Pace (RPE: 5)

1 Mile CD @ Easy Pace (RPE: 3)

Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.

3 x 5 Miles

70 POINTS

2 Mile WU @ Easy Pace (RPE: 3)

5 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

5 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

5 Miles @ Marathon Pace (RPE: 7)
1 Mile @ Easy Pace (RPE: 3)

1 Mile CD @ Easy Pace (RPE: 3)

A really big marathon session. Probably the largest goal paced session you will do in the build up to your race. Practicing goal pace in training is key if you are going to hit your targets on race day. Dig deep, this will be tough.

26K @ Marathon Pace

71 POINTS

2km WU @ Easy Pace (RPE: 2)

26Km @ Marathon Pace (RPE: 4-8)

2km CD @ Easy Pace (RPE: 3)

Huge marathon session. But if you can get this done then things are looking good for race day. Marathon training is meant to be hard, so embrace it.

5-4-3-2-1 Miles

74 POINTS

1 Mile WU @ Easy Pace (RPE: 2)

5 Miles @ Marathon Pace (RPE: 4)
1 Mile @ Easy Pace (RPE: 2)

4 Miles @ Marathon Pace (RPE: 5)
1 Mile @ Easy Pace (RPE: 3)

3 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

2 Miles @ Marathon Pace (RPE: 6)
1 Mile @ Easy Pace (RPE: 3)

1 Miles @ Marathon Pace (RPE: 6)

1 Mile CD @ Easy Pace (RPE: 3)

A big marathon session, likely to be done 3-4 weeks about before your race. This will give you a good indication of what is possible on race day. Make sure you hit that goal pace, don’t go quicker.

The Amble

74 POINTS

Up to 40km @ Easy Pace (RPE: 3)

Love this. Around 40km from Ditchling Beacon to Hampden Park on the South Downs Way. Well signposted. Depending on where you’re at with your training this is most likely to be a walk/run, especially up some of the hills. If you do struggle just hop on the bus for a leg.

5 x 5km

75 POINTS

2km WU @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:4)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:5)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:6)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:7)
1km @ Easy Pace (RPE: 3)

5km @ Marathon Pace (RPE:8)

2km CD @ Easy Pace (RPE: 3)

A great marathon sessions to practice goal pace. As the session progresses that RPE will creep up and you’ll have to work hard in the last 5km block.

Goodwood Marathon

105 POINTS

10 Mins WU @ Easy Pace (RPE: 2)

26.2 Miles @ Marathon Pace (RPE: 3-8)

A regular event held at Goodwood Motor circuit. Over 11 laps in total. As with any race of this distance getting your pace right early on is key. Also stick to the inside of the track as you’ll run a shorter distance then.