Month before Marathon: What are your go-to workouts?

3x 20 miles at close to marathon pace is pretty tough. Might want to back off a bit and maybe just do 3x 15 miles or 3x 12 miles at marathong pace.

4 weeks out, do 12 mi at MP (only once) midweek with a 3 mi warmup before and a mile or two cooldown after. Whatever your average pace is for that workout will be pretty close to your race pace. Or do a long run of 10 miles easy/10 miles MP.

2-3 weeks out do some faster stuff to get some spring back in your legs. 3-4 mi tempos at 20-30 sec faster than MP or 6x mi repeats at about the same pace with short rest (1-2 min).

[quote]Tigger Knee wrote:

Looking to do 3x 20 miles runs at close to Marathon Race Pace in the last month, but looking for other mid week workouts as well. Maybe do 13 miles at slower pace, then go up to Marathon pace for the final seven, something like that.[quote]

For your mileage, 20 is too short for 3 weeks out and definitely too long for 2 and 1 weeks out. A progression 22-23 run sounds like a good idea. Take it easy for the first 15, then slowly up the pace for 5-6 hitting marathon pace for 2, then back to easy for the last 2.

Agree with the above poster, find a local 5K or do some short (5x1K@5K pace) but intense intervals at 1.5-2 weeks out. Last long run should be an easy 12-14 1 week out.

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My go to workout is a series of 2-6 miles tempo runs thrown in to all of my runs a week before as I freak out about not knowing my pace well enough.

I would pick #2 and either #4 or #5.

The 20 miler would be on a weekend. The other two could be done midweek.