6 Weeks to Go – How to run Marathon pace without blowing up

By: Adsy Gordon

You’ve done the first week. Hopefully you’ve found your rhythm. Or at least realised where the gaps are.

Now we start sharpening the pencil and putting the plan into action.

This week is about one thing: getting familiar with marathon pace, not your 5km pace. Not your I ’m-feeling-good-today pace. Your honest, hold-it-for-42km pace.

The Marathon pace workout: Simple, but it’ll punish you if you get it wrong

Try this:

· 3km warm-up (easy)

· 6–10km at marathon pace (whatever you plan to average on race day)

· 2–3km cool-down

Your pace is too aggressive if you finish that 6–10km effort and feel gassed. Adjust your pace now, you still have time to dial in YOUR correct race pace.

This is where most runners fall into the trap. They train too fast because they feel fresh. But marathon pace isn’t about how you feel at 10km. It’s how you feel at 30.

Run your goal pace this week. Not what you hope you can hold. What you can actually hold on race day.

Why Week 3 wrecks people

This is still Week 2. You’ve got energy. The plan feels new, and motivation is high.

But next week, things start to bite as your legs begin to feel heavier. Life might get in the way. And that’s where most runners slip, either by backing off or pushing too hard.

So this week, keep it steady. Nail your marathon pace block, do your long run, stick to your fuelling and sleep as much as you can. You’re building momentum, don’t waste it.

This week’s long run should sit around 24 to 28 kilometres, with the final 5 kilometres run at marathon pace if your legs feel good. If not, just finish strong and relaxed.

Next week: How to keep the wheels on when the motivation fades, and what to do if your body starts pushing back. You’re doing well. Keep showing up.