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.
I’m happy if you want to push the pace a little hear and run a little quicker than 2:59 marathon pace. If you can average quicker than 4:16 per km in a session like this, then come Stockholm it will feel easy. That’s my own approach. I plan to do my marathon training miles at 4:50 per km, but then on race day go for 4:59. Train hard, race easy!! Plus there are always other opportunities to run quicker marathons. So anywhere between 4:05 -4:15 for those 4 x 5 km blocks is quality here.
