The 5-4-3-2-1 workout!

Are you training for a Marathon?  Well if you answered yes, then this workout is for you.  Around 6 weeks from your race on a long run (20 + miles) do the following.

  1. 2 warm up miles
  2. 5 miles @ MP
  3. 1 easy mile
  4. 4 miles @ MP
  5. 1 easy mile
  6. 3 miles @ HMP
  7. 1 easy mile
  8. 2 miles @ 10K Pace
  9. 1 easy mile
  10. 1 mile @ 5K Pace
  11. 2 cool down miles

The key is on your 1 mile easy, make sure you recover, if you have to walk then walk, let your HR get back to 65% or less (zone 1).

This workout will simulate the tough miles as you get to the 3-2-1 sections and push you to the limits.  If you don’t hit your pace targets, that is ok, just don’t give up.  Just like in a marathon, the last 6 miles are the hardest.  This workout will help you with them.  Not only physically, but mentally.

I did this workout today for the first time.  Here is what it looked like.  My MP is ~7:25, HMP ~6:45, 10K ~ 6:30 and 5K ~6:10

5-4-3-2-1 long run


About Coach Bill

I am a 48 year old runner. Three years ago I ran my first half marathon and have not looked back since. I am married, have two grown son's. I work at Toyota motor manufacturing Texas building Tundra's and Tacoma's as a skilled team leader in the press department.
This entry was posted in Advanced Runner, Long Run, Marathon Training and tagged , , , , . Bookmark the permalink.

2 Responses to The 5-4-3-2-1 workout!

  1. Kevin says:

    It looks like a good methodology to get your mental side in the game too. Keep pushing the hard miles and ensure you recover in between. Good advice.

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