Specific Marathon Training: Simon Says 3 x 10km Repeats
Lidia Simon was a Romanian Marathon runner with a 2:22 Personal Best time. She won Bronze at the World Championships on two occasions, won the Osaka Marathon one time and competed at the 2000 Sydney Olympic Games.
One of Simon’s toughest workouts whilst preparing for a Marathon was 3 x 10km time trials on a dirt road, each in roughly 33 minutes which is slightly faster than her goal Marathon pace. Simon would take a 10 minute recovery between each 10km. Her coach-husband would ride a bicycle alongside, giving Simon water and reading off split times. Sometimes other Romanian runners would start off with Simon but she would always finish the workout alone.
“I like this workout because it helps me prepare for a Marathon. I get used to running fast for a long time. Mentally, it helps during the last part.”
Runners wanting to do this workout need to work up to it over a period of years. Those preparing for their first Marathon can modify the workout by doing 2 x 10km or 3 x 5km. Simon notes “It is a hard workout to get ready for, but take your time and it will pay off.”
Workout: 3 x 10km
Recovery: 10minutes between each
Pace: Just faster than goal race pace.
When: Leading up to a Marathon, but not within 2 weeks of the race.
Total Distance: 30km
Reference: Running Tough (Michael Sandrock)
