4 repetitions of 5km at marathon pace (100-103%) with 1km 'recovery' at 85-90% of marathon pace between each. Total quality volume: approximately 24km. Develops fatigue resistance at marathon-specific pace with insufficient recovery.
Total 2h14
The specificity principle (SAID - Specific Adaptation to Imposed Demands) dictates that the most effective training reproduces the metabolic, biomechanical, and psychological demands of the target event. Race-pace sessions develop pace automation (pacing), perceived effort calibration, and metabolic adaptations specific to the competition's duration and intensity.
For the marathon, Z3 corresponds to race pace. Long runs with marathon-pace portions develop specific metabolic endurance and in-race nutritional management.