The session
Total distance
10.68 km
Est. duration
~1:02:16
Structure
3 blocks(4 reps)
Phases
Warm-up jog · 10min
6:30 /km
4 x 1,600m (90s Jog)
5:40 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 4 x 1.6 km at marathon pace with 90s of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Reps at marathon pace lock in race rhythm, so it becomes the pace your legs settle into without checking your watch.
In this programme
Follow a programme to run it on a schedule, paced from your goal.
More intervals
See all- 6 x 1 km at 5K pace~1 h
6 x 1 km at 5K pace, 2 min easy jogging.
In Half marathon: intermediate, Half marathon: advanced and 2 more
- 6 x 1 km at goal pace~1 h
6 x 1 km at goal pace, 2 min easy jogging.
In Sub-20 5K, Sub-18 5K and 1 more
- 8 x 800m at 5K pace~1 h 5 min
8 x 800m at 5K pace, 90s easy jogging.
In Half marathon: advanced and Marathon: advanced