LONDON MARATHON TRAINING EMAIL COURSE
When to Include the Pace Change Workout in Your Training
You’ll want to begin course specific training about 12-14 weeks before the race.
Starting early gives you a chance to practice more of the workouts that will help you conquer the course. Plus, you can implement a progression so you’re not jumping into a difficult workout.
You can use it as a supplement for a normal tempo/threshold session or as a shorter long run, depending on how it best fits your plan.
I recommend running this workout 2-3 times and using a progression of volume. Here is the progression…
Your first workout, run 2 easy, 2 steady, 6 alternating, 1 cool down for a total of 11 miles.
Your second workout, 2 easy, 2 steady, 8 alternating, 1 cool down for a total of 13 miles
Your final progression, 3 easy, 3 steady, 8 alternating, 1 cool down for a total of 15 miles.
If you like this workout idea and want to learn more about how to prepare your training specifically to the London course, check out our free 4-part email course below.
Ready for More?
This FREE 4-Part Email Course is the ultimate resource for conquering the London Marathon course.
Lesson 1
Surge Long Runs - The Secret Weapon to Conquering the London Course
Lesson 2
Your Physiological Optimal Long Run Pace
Lesson 3
How to Handle Running a Race in Windy Conditions
Lesson 4
Kilometer-by-Kilometer Race Plan Race Plan for Every Section of the Course
Ready to Train Specifically for the London Marathon Course?
If you’re racing London with the goal of recording a PR or running your best time, knowing how to target your training specifically to the demands of the course is essential. You need to prepare your legs for the flats, develop your patience for the early miles, and prepare for the push to the often windy finish.
This guide will ensure you have everything you need for a PR performance!
Surge Long Runs – The Secret Weapon to Conquering the London Course
In addition to teaching you how to surge to get through rough spots during the race or to get yourself back on pace when you’ve slipped, this workout also increases your ability to burn fat as a primary fuel source when running at marathon pace (a critical element to how fast you can run a marathon)
How to Handle Running a Race in Windy Conditions
The finish at London is deceptively windy and one of the first things most first-time Londoners remark after the arace. We’ll teach you how to factor in how much the wind will slow you down or speed you up so you van adjust your pacing and plan during the race.
Your Optimal Long Run Pace
Most runners aren’t running the correct pace for their long runs, which is preventing you from getting the full physiological benefit of the workout. We’ll give you the science behind the “why” of your optimal long run pace and an easy-to-use calculator to help you easily find yours.
Kilometer-by-Kilometer Race Plan
We’ll break down the course into each section so you know exactly how to pace yourself and mentally prepare yourself for each section of the course.
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