20km of 1km On/Off | First Big Boston Marathon Session

9 weeks out from the Boston Marathon and the build is officially underway. This session was about conditioning early in the block and practising running fast on tired legs. 20km alternating: 1km “on” @ ~3.15/km 1km “off” @ ~3.45/km The “on” reps sat somewhere between half marathon pace and marathon pace, while the “off” reps were a controlled float - steady, but with enough recovery to maintain quality across the full 20km. With a 20-minute warm up and 20-minute cool down, this was a key marathon-specific stimulus at the start of the build. After the workout I headed to the gym for 1 hour of strength work, then added an 8km easy double in the evening to finish the day at 37km. I’ve been using Nomio around key sessions in the last few months - I took it about 3 hours before this workout and again in the evening afterwards to support recovery ahead of my next long run two days later. This is the start of the road to Boston. Check out the full workout details on Strava:   / strava   Filmed by Haydn Arnall 🎥🚴‍♂️ Edited by Kha Dinh ✂️ 00:07 Nomio 00:20 Breakfast 01:07 Mobility 01:38 Warm up 03:49 Drills 04:22 Shoe change 05:59 Session start 15:52 Final rep 17:32 Session finish 18:14 Shoe change 19:44 Cool down