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Cardio & conditioning

Marathon pace run: steady blocks at race effort

The Tuesday session of our marathon training plan from week 9. Marathon effort is steady, not hard: you can still talk, but it has started to take a little effort, about 4 or 5 out of 10, which is our description. For most first-time marathon runners that's only a little faster than easy running. Use the blocks to learn your pace and to practise drinking and taking a gel on the move. The player times two 15-minute blocks; the plan's phases set each week's blocks.

60 minIntermediate5 movesCardio machine · A wallQuads · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoBrisk walkHarder: Treadmill jogging
  2. Treadmill jogging10 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy, full sentencesEasier: Treadmill walkingHarder: Sprint intervals

Marathon pace

2 rounds

  1. Treadmill running15 min
    Intermediate · Quads, Calves, Glutes · 3D demoSteady: talking takes a little effort, 4 or 5 out of 10. Start at your goal pace or a little slower; the second block should match the first. Marathon plan weeks 9 to 17: 2 × 15, 2 × 20, 2 × 10, 3 × 15, 2 × 20, 3 × 10, 2 × 15, 2 × 15, then one 20-minute blockEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill jogging3 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasy jog between blocks: drink, or practise a gelEasier: Treadmill walkingHarder: Sprint intervals

Cool-down

  1. Treadmill jogging5 min
    Intermediate · Quads, Calves, Glutes · 3D demoEasyEasier: Treadmill walkingHarder: Sprint intervals
  2. Treadmill walking3 min
    Beginner · Quads, Calves, Glutes · 3D demoWalkHarder: Treadmill jogging

Stretches (optional)

  1. Wall calf stretch (gastrocnemius)30 s each side
    Beginner · Calves · 3D demoFor comfortEasier: Seated calf stretch with a towelHarder: Toes-tucked kneeling (toe squat)
  2. Standing quad stretch30 s each side
    Beginner · Quads, Hip flexors · 3D demoHold a wallHarder: Couch stretch

Tips

  • Set a goal pace with our running pace calculator from a recent 10K or half marathon and your weekly mileage. If that pace leaves you breathless, it isn't your marathon pace yet: go by effort.
  • Practise race-day fuel in the easy jogs: a gel or a few mouthfuls of sports drink.
  • Not the day before the long run. If your plan has strength today, lift 3 or more hours later.
  • Hot or windy? Run the effort, not the pace.
  • If a racing heart or fast breathing tends to set off panic, build up over several sessions: these feelings are normal with harder effort and settle as you recover.
  • Chest pain, fainting or palpitations that don't settle need urgent help: call 999 in the UK or 911 in the US.
  • With numb feet from diabetes, wear well-fitting shoes and check your feet for redness or blisters afterwards; with an open sore or ulcer, don't run until your foot team says so.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

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Questions people ask

How long does the marathon pace run: steady blocks at race effort take?

About 60 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 3 of its 5 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.