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What Is Marathon Pace Training
Training performed at or near your target marathon pace, with the goal of improving your lactate threshold and building race-day confidence.
Determining Your Target Pace
Based on recent race results:
- 5 km PB: target marathon pace ≈ 5K pace + 30-45 seconds
- 10 km PB: target marathon pace ≈ 10K pace + 45-60 seconds
Training Structure
| Segment | Duration | Pace |
|---|---|---|
| Warm-up | 10-15 min | Easy |
| Main set | 20-40 min | Marathon pace |
| Cool-down | 10 min | Easy |
Training Progression
- Week 1: 20 minutes @ marathon pace
- Week 2: 25 minutes
- Week 3: 30 minutes
- Week 4 (taper): 15 minutes
Advanced Variations
Split-paced runs: easy start → marathon pace in the middle → faster finish
Progressive-paced runs: increase pace by 15 seconds every 15 minutes
Where Pace Training Fits in Your Training Cycle
- Base phase: not performed
- Build phase: 1-2 times per week
- Pre-race taper: maintain the feel of the pace
Conclusion
Pace training helps your body and mind adapt to your target pace and is key to marathon success.
Related Reading
- Marathon Long Run Training Strategies: A Scientific Approach to Building Distance
- Marathon Pacing Strategies: How to Calculate and Maintain an Even Pace Throughout
- Road Running Pace Training: Designing and Executing Marathon Pace (MP) Workouts
- Calculating Long Run Pace: The Science Behind Running 90 Seconds Slower Than Your Marathon Target Pace