Easier version
default
Progression RunRPE 6.3Hard★★★★☆
THE MARATHON SPECIFIC (LONG)
3x3 miles at progression: marathon → half marathon → 10K pace
Effort Profile
TRAINING FOCUS
This workout targets multiple training zones for comprehensive development. Focus on maintaining consistent effort levels and proper form throughout each interval.Primary Purpose: Long sustained efforts with progressive pacing, marathon endurance
Workout Overview
Duration
1h 40m
Distance
26km
Intensity
6.3/10
Target Race
Half Marathon
Terrain
road
Difficulty
★★★★☆
Tags
marathonprogressivelong efforts
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WARMUP
Training ZoneEasy
Effort Level
3/10
Duration15m
“Thorough warmup with easy running, dynamic drills, and strides”
Segment 1 of 7
11% of workout
6437m Marathon pace
Training ZoneSteady
Effort Level
5/10
Duration33m 32s
* Estimated at 5:05/km pace for steady effort
“Marathon pace effort”
Segment 2 of 7
26% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 3 of 7
4% of workout
6437m Half marathon pace
Training ZoneSteady
Effort Level
6/10
Duration33m 32s
* Estimated at 5:05/km pace for steady effort
“Half marathon pace effort”
Segment 4 of 7
26% of workout
Recovery
Training ZoneRecovery
Effort Level
2/10
Duration5m
“Easy recovery”
Segment 5 of 7
4% of workout
6437m 10K pace
Training ZoneThreshold
Effort Level
7/10
Duration28m 49s
* Estimated at 4:22/km pace for threshold effort
“10K pace effort”
Segment 6 of 7
22% of workout
COOLDOWN
Training ZoneEasy
Effort Level
2/10
Duration10m
“Easy running to gradually lower heart rate and begin recovery”
Segment 7 of 7
8% of workout
0:00
0:15
0:30
0:45
1:00
1:15
1:30
1:45
2:00
2:10
Training Purpose
Long sustained efforts with progressive pacing, marathon endurance
Duration
15m
Zone
Easy
Notes
- •Start with 10-12 minutes easy running
- •Include dynamic drills (leg swings, high knees, butt kicks)
- •Finish with 4-6x100m strides at gradually increasing pace
- •Take time to feel loose and ready
2
The Marathon Specific
3x3 miles at progression: marathon → half marathon → 10K pace
The Marathon Specific
Repeat 1x: 3x3 miles at progression: marathon → half marathon → 10K pace
Notes
- •Focus on maintaining consistent effort
- •Use recovery periods wisely
- •Stay mentally engaged throughout
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Important Notice
These workouts are for educational purposes only. Always consult with your personal coach or qualified training professional before starting any new training program. They can provide personalized guidance based on your fitness level, goals, and individual needs.