RACE PACE

Aim? To simulate the real IM run race experience. It’s likely you’ll walk during the marathon through aid stations so practising in training builds confidence. Location Road/track – try to create a route that replicates your IM race route Kit GPS, nutrition Distance 30-35km Warm-up 500m gradually increasing pace Main set 10-12 x [3km @ IM race pace; 50m walk] Cool-down 500m easy Adapt for beginners Reduce down into blocks of 2km runs/50m walk. Adapt for experienced athletes Increase up to 4km run/50m walk.