I love these videos showing large chunks of what these efforts look like. Helps me understand what I should be aiming for when I do intervals. Thank you!
This is all relative and comes down to your personal needs and fitness. For my first marathons I used to do lots of 1k repeats and got my time down to 3:22. For my sub 3 attempt I did almost no speedwork and focused on longer tempo sessions at around 15-20 seconds quicker than marathon pace. worked out perfectly for me.
Well done Jess. Looking good as usual. I am currently training for my first marathon in October this year and have been doing 1 mile repeats instead. I am currently at completing 8 X 1mile repeats at marathon pace and building up to a max of 10 X 1 mile repeats to help with getting comfortable at that pace.
Frustrated but motivated! I like that. I missed my sub3 by 5secs in Valencia last December. Felt incredibly proud of the run as it was a 11min pb but gutted for missing the target by such a close margin! Good luck in Berlin! 🙌🏽
Felt the same way about my 5 minute mile time. I got a 5:11 mile time, a massive improvement that I'm happy with (I went from 5:56 to 5:11 in 1 year), but also it's so close that it's just ARGGGG DANG IT XD
I tried this workout on the track this morning and it was seriously tough to hold those paces set by Jess. Can't wait to try again in a couple of weeks : )
To be fair that is extremely fast for an easy run, 6:40 mile pace!? I don't get up in the morning and think, "ahh what a lovely day to go for an easy run, just an easy 6:40 mile pace should do it :D"
@@29s16 he didn’t run for several years and just picked it back up before running the marathon. at the same time people are training years and years trying to run a sub 3
I did this exact thing just a few days ago, but structured differently. I did all my 1km reps at my 10k pace - same as Jess - one after the other, with 60 sec jog recovery. Then moved into my 200m reps at faster than 5k pace, with 60 sec jog recovery. I did 5 x 1km and 10 x 200m. But doing them as essentially 1200m with a sprint finish sounds like a good idea.
My challenge when it comes to marathon training is actually doing the long runs. Give me track and interval sessions, any speedwork and I'll be thrilled. Make me run for over 2h at an easy pace and I'll dread even the idea of that run 😅
@@runningchannel after this video? 3 hours and 10 seconds on the dot! Paris Marathon! Only half joking. Where can I send my thank you note to Jess if I make it?
I've never run a marathon but is it just me I would prefer a 3:44:00 marathon over 3:00:10. Less hurting physically and probably the "I'd rather have a bronze medal than a silver medal" trap. Happy to have made it onto the podium not becoming fourth place instead of neeearly the winner. 3 hour marathon is helluva pace, congrats! I'm yet to run a sub-45 10k, and doing this 4.x times in a row is mindblowing.
Paces are all relative. I like running easy races just to have fun without feeling like I am going to die midway through the race. More like sightseeing jog. It is just my easy pace is top sprinting for some people. So I have lots of people asking how is it possible to run a marathon at a pace they can barely match for couple hundred meters. At the same time, there are people whose marathon pace is crazy fast pace for me that I will probably never be able to achieve even in a 5k. All relative.
I've only run one marathon in 3:04 and wanted it to be over as quickly as possible! give me a 3:00:10 over a longer marathon any day as it's tough whatever time you run. If I ran slower it would play on my mind that maybe I could have done more on the day... so was the training wasted? Just my tuppence
Definitely prefer the 3:00:10 - who cares about 10 seconds, it's just some made up number that doesn't mean anything. Missing 3 hours by just 10 seconds is very impressive.
I do different repeats in different workouts depending where I’m in my training. For sessions like that I do either 800m, 1.2 or 1.6 k with 3-4 400m intervals afterwards. Currently however I do mostly slow runs. Must be the 35 degree celsius @60% rh
Nice! How long did it take you to progress from that 3:44 to 3:00.. months/years? and did you do this workout weekly or every other week? Great content!
This came just in time! Currently 10 weeks out from a marathon where im trying to go from 3:53 to sub 3:30 and feeling nervous about it wondering if Im in over my head
So if I understand it correctly that's 1,2k per rep and then the rest and not 200 at the end of the 1k effort right? Also nice to know that I'm not slower at the sub 1k paces then a 3h marathoner, so will try not to feel too bad about how not actually fast a 34sec 200m rep is when I'm out.
I'll add a tip similar to Andy. If you want to get the most out fo your training, try not to talk during a hard session, it only makes it that much harder XD trust me I know.
we did a great session on Tuesday. WU, 15 min Half Marathon Pace, 5 min Easy then 8 x 1min interval (5km pace)/1 min easy, CD. Looks easy on paper, but it was a hard workout
My best ever marathon time is 3h41 (after years of trying to get a sub 4h). I know full well I’d never be able to achieve anywhere near what you’re suggesting.
Given a 10 week preparation for an event, how often would you recommend doing this workout and when to do it in this time span? It feels like you can achieve peak fitness too early or exhaust yourself too much doing this evey week.
Did u have this workout set up on your watch or did u input 1200m and look at your watch for the last 200m to up pace? I’m gonna try this workout but think I’ll start with 4😂 Great vid
@@runningchannel Funny! And I am sure you realised that they were genuinely asking for advice on how to pass a physical for entry. Which must be in a country where people run fast!
@@matthewmason8982 It´s hard to disagree to a fact, why would you think miles are used outside of the US when there is a logical system in place. There is less then 9% of the worlds countries that use mph on the roads and even less that use min/mile. The US is around 4% of the worlds population, the channel is not from US. It´s also clearly stated that you don't use her speed anyway just go for your 10k and 5k pace. It´s also a KM based repeat workout so you would be much better off using min/km anyway.
I totally agree, videos with this concept are usually misleading to the public as they are just personal experiences and do not apply to the wide masses, Jess is obviously a very casual runner with a lot of experience and has access to more professional advice from the running community. I would love it if you can share a disclaimer that this is not a guaranteed result and progress is varied from person to person
Fast people don't seem to get that intervals for the rest of us are different. Even if I'm doing the correct relative paces, 1k/200m splits are a completely different workout. Better to do them by time than by distance
Oh yeah during my warm up I feel like I'm already kind of using a lot of energy and think to myself "Why should I even warm up if I'm just using my energy already" and then when I get to actually doing the workout suddenly, somehow it doesn't feel that bad even if it is difficult. It's like you're able to do more in a workout than you are in an easy warm up jog or easy run some reason, it's weird XD
Over what time period were the marathon time gains made ? Video makes it look like if you do one speed session you'll be massively faster Also pace should be in miles Only people wanting an ego boost use km
@@craighopkins4954 I like using mile pace instead of kilometer pace, but if I wanted to use kilometer pace instead, why would that mean I want an ego boost? Is it because the time is low or something?
Jess is just absolutely class
Agreed!!
I find Jess’s physical and mental toughness inspiring.
I love these videos showing large chunks of what these efforts look like. Helps me understand what I should be aiming for when I do intervals. Thank you!
It's quite a good perspective as you can see how fast Jess is going as she flies past those other joggers/runners in the park.
For my running goals Jess is the most inspirational presenter. Great content
Agreed. She's an absolute machine.
Damn this is a brutal session, the transition between 10k pace to the 200m yayeeks. And 9 times no less.
Speaking at 3:40min/km is wild. 🤯 you are amazing jess.
Hi Jess! Since I started these speed interval sessions my run improved significantly! Well done and good luck in Berlin 🎉
Waiting for Rick’s “This workout got me 5mins past the hour” video
Hahaha we'll see if we can convince him!
This is all relative and comes down to your personal needs and fitness. For my first marathons I used to do lots of 1k repeats and got my time down to 3:22. For my sub 3 attempt I did almost no speedwork and focused on longer tempo sessions at around 15-20 seconds quicker than marathon pace. worked out perfectly for me.
Well done Jess. Looking good as usual. I am currently training for my first marathon in October this year and have been doing 1 mile repeats instead. I am currently at completing 8 X 1mile repeats at marathon pace and building up to a max of 10 X 1 mile repeats to help with getting comfortable at that pace.
Wish I was able to run like Jess, it’s really excellent 🎉🎊
This looks like an absolutely brutal speed session…….
I’m going to do it 💅🏻
Thank you TRC!
Coach Jess makes everything possible!!
Think you'll try the session out? 👀
@@runningchannel Programmed into my Garmin. Session in 1 hour and 24 minutes.
Frustrated but motivated! I like that. I missed my sub3 by 5secs in Valencia last December. Felt incredibly proud of the run as it was a 11min pb but gutted for missing the target by such a close margin! Good luck in Berlin! 🙌🏽
Felt the same way about my 5 minute mile time. I got a 5:11 mile time, a massive improvement that I'm happy with (I went from 5:56 to 5:11 in 1 year), but also it's so close that it's just ARGGGG DANG IT XD
Great effort Jess. I am confident yo will be sub 3:00 hours for your next marathon!
Did the 10 second sprints at the end of my warmup today and it made such a difference when I had to up the speed in my intervals! Great tip ❤
I tried this workout on the track this morning and it was seriously tough to hold those paces set by Jess. Can't wait to try again in a couple of weeks : )
I'll definitely be incorporating this workout into my marathon training. Beautifully presented too.
Let us know how you get on!!
I'm a simple runner guy. I see a Jess video, I click faster than Kipchoge running a marathon.
And we love you for it 🙌
You do it in under 2 hrs?
Great digging deep! Wishing you smashing that sub3H. I am myself also trying sub3H for the first time at Berlin Marathon. Lets go!
Good luck Nikita! We might see you there!
It's nice to know that even really fast runners like Jess are disgusted by Andy's 'relaxed' and 'recovery' paces 😂
Oh she really is 😂
i'm more disgusted by his couch to sub 3h marathon in 6 months
To be fair that is extremely fast for an easy run, 6:40 mile pace!? I don't get up in the morning and think, "ahh what a lovely day to go for an easy run, just an easy 6:40 mile pace should do it :D"
@@TBasianeyeswhy would you? This man was a 13:20 5K runner at one point in his life, sub3 is an absolute joke compared to that
@@29s16 he didn’t run for several years and just picked it back up before running the marathon. at the same time people are training years and years trying to run a sub 3
I did this exact thing just a few days ago, but structured differently. I did all my 1km reps at my 10k pace - same as Jess - one after the other, with 60 sec jog recovery. Then moved into my 200m reps at faster than 5k pace, with 60 sec jog recovery. I did 5 x 1km and 10 x 200m.
But doing them as essentially 1200m with a sprint finish sounds like a good idea.
My challenge when it comes to marathon training is actually doing the long runs. Give me track and interval sessions, any speedwork and I'll be thrilled. Make me run for over 2h at an easy pace and I'll dread even the idea of that run 😅
I mix in some speedier intervals in the middle of the long run to make it more interesting and it really helps!!
You're a machine. Very inspirational, and making it look so breezy and easy!
Thank you!! Have you got a marathon goal in mind?
@@runningchannel after this video? 3 hours and 10 seconds on the dot! Paris Marathon! Only half joking. Where can I send my thank you note to Jess if I make it?
Amazing Jess will try the workout on Saturday, and Andy of course is a masterclass 😁
Absolutely love the content, would love to see the conversions to imperial calculations. Thanks!
Thanks for this video Jess and team, you’re an inspiration 😍
Thanks for reminding me to resume the interval training...eventually... ( i have been lazy this last months 😓)
This looks so brutal. Going to add it to my watch right away.
I've never run a marathon but is it just me I would prefer a 3:44:00 marathon over 3:00:10. Less hurting physically and probably the "I'd rather have a bronze medal than a silver medal" trap. Happy to have made it onto the podium not becoming fourth place instead of neeearly the winner. 3 hour marathon is helluva pace, congrats! I'm yet to run a sub-45 10k, and doing this 4.x times in a row is mindblowing.
Everyones goals are different, running a marathon full stop is amazing!!
Paces are all relative. I like running easy races just to have fun without feeling like I am going to die midway through the race. More like sightseeing jog.
It is just my easy pace is top sprinting for some people. So I have lots of people asking how is it possible to run a marathon at a pace they can barely match for couple hundred meters.
At the same time, there are people whose marathon pace is crazy fast pace for me that I will probably never be able to achieve even in a 5k.
All relative.
i would be ecstatic with a 3hr marathon. A whole 8 minutes away for me!
I've only run one marathon in 3:04 and wanted it to be over as quickly as possible! give me a 3:00:10 over a longer marathon any day as it's tough whatever time you run. If I ran slower it would play on my mind that maybe I could have done more on the day... so was the training wasted? Just my tuppence
Definitely prefer the 3:00:10 - who cares about 10 seconds, it's just some made up number that doesn't mean anything. Missing 3 hours by just 10 seconds is very impressive.
I do different repeats in different workouts depending where I’m in my training. For sessions like that I do either 800m, 1.2 or 1.6 k with 3-4 400m intervals afterwards. Currently however I do mostly slow runs. Must be the 35 degree celsius @60% rh
Is there a guide for me to outrun my problems 😅
alcohol
Ummmmm not sure about that one Sam but it's a fun workout 😅
@@jurag43 the beer marathon eh haha
Good stuff. Thank you.
A 3 hour marathon is no joke. Damn.
Nice! How long did it take you to progress from that 3:44 to 3:00.. months/years? and did you do this workout weekly or every other week? Great content!
First marathon 3h44, second 3h35, third, 3h33. Struggled to get any faster. Will give this workout a try alongside regular training
Fab video x
Warm down!
Beat me to it.
This came just in time! Currently 10 weeks out from a marathon where im trying to go from 3:53 to sub 3:30 and feeling nervous about it wondering if Im in over my head
Amazing!! Good luck 🎉 which marathon are you running?
@@runningchannelSaint George in Utah because its net downhill but I ran Berlin last year where I got the 3:53 PR
So if I understand it correctly that's 1,2k per rep and then the rest and not 200 at the end of the 1k effort right?
Also nice to know that I'm not slower at the sub 1k paces then a 3h marathoner, so will try not to feel too bad about how not actually fast a 34sec 200m rep is when I'm out.
I'll add a tip similar to Andy. If you want to get the most out fo your training, try not to talk during a hard session, it only makes it that much harder XD trust me I know.
Are they the Hoka cielo’s? Great video
we did a great session on Tuesday. WU, 15 min Half Marathon Pace, 5 min Easy then 8 x 1min interval (5km pace)/1 min easy, CD. Looks easy on paper, but it was a hard workout
Sounds great but TOUGH!
Are those the Cielo X1? I couldn't tell because Jess was running so fast! How do you like them?
This Is a Good Session for a Marathon
Wow! Inspiring. How long did it take to progress from 3 hours 44 To 3 hours 10 seconds?
Oh gosh, I want that pink t-shirt
🎉🎉
Are these based off of goal 5/10k paces, or actually completed PR paces?
My best ever marathon time is 3h41 (after years of trying to get a sub 4h). I know full well I’d never be able to achieve anywhere near what you’re suggesting.
That's incredible! Congratulations 🎉
Excellent training section.
Id like to know how you set this up on your watch!
Brutal workout. So the K's are about 10k pace or slightly faster?
I'm using 800m repeats. First 6x800m, 8x800, then 10x800. Pretty tough. 3 min recover
did you try to run it on the treadmill?
Given a 10 week preparation for an event, how often would you recommend doing this workout and when to do it in this time span? It feels like you can achieve peak fitness too early or exhaust yourself too much doing this evey week.
Very helpful video for me, as I’m doing my first marathon next year (Manchester) and will be trying for a sub 3 hour marathon as well
I loved this video because Jess was clearly stretched. She was not messing around…
Looks a great workout but what would you suggest if only got 45 minutes
Are those short burst "strides' Jess?
Did u have this workout set up on your watch or did u input 1200m and look at your watch for the last 200m to up pace? I’m gonna try this workout but think I’ll start with 4😂 Great vid
Your "slow time" is my goal time lmao. I hope to be in a position to think about your "goal time" someday.
out of curiosity: what heartrate do you typically experience while performing such a training?
Good question we will ask Jess and let you know!
Jess finds Andy's paces sickening
Now jess knows how us mortals find her paces!
Almost like doing the Norwegian 4x4, but 8 reps. Sounds tough.
My marathon just only 4hour 35 minute😅 You are wonder woman👍
that's still a great time!
Hi Guys, is it better to trot between the intervalls or to just walk like she did in the video?
It's very individual and depends on your session
Hello can you please help me " I want to run 5k under 20mins for running police" 15rounds in ground can you please give me any idea 💡
Are you asking for our advice about how to run from the police?
@@runningchannel Funny! And I am sure you realised that they were genuinely asking for advice on how to pass a physical for entry. Which must be in a country where people run fast!
Do the running police give out on-the-spot fines for "sock shoe sock shoe" and saying "warm down"?
My English is not good " any advice to you have"@@runningchannel
Did you say what your rest time was? I think I missed it.
Recovery time is 90 seconds. Here's the timestamp : 0:55
@@MandyCaputo Thank you. I'm a doofus.
Yes, these training blooks improve your speed, but for some of us they increase the chances of injuries..
My problem is that I hate intervals. They don't feel good at all. And they drag on forever.
what's your favourite session?
Does anyone else forget how many reps they've done and run one or two extra by mistake?
with the added 200m at a faster pace with 90sec rest this isn't an easy workout :)
Conversational pace under 4 minutes per kilometres. 😊
I like her accent
for me biggest problem is breathing tehnique.....seems like i don't know how to breathe properly.
Please include pace in min/ mile 🙏
3:45 is about 6:00mins per mile. She’s flying
Most of the world thinks in km`s… But it would be nice to have both.
@@PeterAhlgren I disagree that most use km/ min. But anyway, when you’re putting the graphic up, it really doesn’t take much to put both, does it?
@@matthewmason8982 According to a quick google search km is far more used than miles around the world.
@@matthewmason8982 It´s hard to disagree to a fact, why would you think miles are used outside of the US when there is a logical system in place. There is less then 9% of the worlds countries that use mph on the roads and even less that use min/mile. The US is around 4% of the worlds population, the channel is not from US.
It´s also clearly stated that you don't use her speed anyway just go for your 10k and 5k pace. It´s also a KM based repeat workout so you would be much better off using min/km anyway.
Isn't jess looks like rhaenys?
I hate hate hate intervals. They‘re so hard but I know that they make a faster runner 😢😅
They're tough but so rewarding!
The running channels runners like to take the buss during the marathon 😅
Oh youkno my chill 10k pace of 35 mins…
This is not a good video title
Why do you say that?
is it because of how long it is? in that case I would agree. maybe shorter with sub titles and descriptions after that
I totally agree, videos with this concept are usually misleading to the public as they are just personal experiences and do not apply to the wide masses, Jess is obviously a very casual runner with a lot of experience and has access to more professional advice from the running community. I would love it if you can share a disclaimer that this is not a guaranteed result and progress is varied from person to person
@@runningchannel well, the title states that you gained 34 seconds? i guess its hard to understand the first 44 is minutes and the 2nd 10 is seconds
@@jurag43 I think it's supposed to mean an improvement from 3:44:XX to 3:00:10... but it's definitely not obvious!
Fast people don't seem to get that intervals for the rest of us are different. Even if I'm doing the correct relative paces, 1k/200m splits are a completely different workout. Better to do them by time than by distance
Am I the only one who is already tired after 3km warm up?!?!
Oh yeah during my warm up I feel like I'm already kind of using a lot of energy and think to myself "Why should I even warm up if I'm just using my energy already" and then when I get to actually doing the workout suddenly, somehow it doesn't feel that bad even if it is difficult. It's like you're able to do more in a workout than you are in an easy warm up jog or easy run some reason, it's weird XD
Over what time period were the marathon time gains made ?
Video makes it look like if you do one speed session you'll be massively faster
Also pace should be in miles
Only people wanting an ego boost use km
Haha dude, the whole world apart from the United States of America uses km.
@@radoskanno they don't
@@craighopkins4954 I like using mile pace instead of kilometer pace, but if I wanted to use kilometer pace instead, why would that mean I want an ego boost? Is it because the time is low or something?
Wow, 34 seconds faster on the marathon, nah, sticking with my coaches 5x400m workouts and 30 minute long runs
44 minutes, not 34 seconds
See you in Berlin. Hopefully going for Sub3 also 🫡