Spring marathon season is just around the corner, and the new year means it’s officially time to lay the groundwork for the big day. If you’re unsure how to dive into your training, this distance workout is the perfect starting point. It’s approachable, effective and designed to build your confidence as you ramp up for the 42.2 kilometres ahead.
The workout
Three-to-four sets of 1K, 3x 400m with 75 seconds jog between reps, and two minutes rest between sets.
How to nail it
On the 1K reps, aim for your goal marathon pace, focusing on steady, controlled effort. For the 400m repeats, pick up the pace to around your 10K personal best. The key is maintaining control throughout—this workout is about consistency, not exhaustion.
By the third or fourth set, you should still feel strong and capable. If fatigue sets in too early, adjust the 400m pace to ensure you can finish the workout comfortably. This isn’t meant to crush you but rather to set a solid foundation for the more challenging workouts ahead.
(If you’re more of an interval lover, you can also do a module of this workout by doing three sets of 5 mins, 3x 90 seconds with the same amount of jog and set rest.)
Remember, the last thing you want is to overtrain during the early weeks of your marathon prep. Starting with a workout like this will help ease you into training while building the stamina and speed you’ll need for the months ahead.
