Valencia Marathon Sub-2:40 Training Block — Looking for Feedback on My Specific Marathon Workouts and Recovery Pacing

Hey everyone, I wanted to share my build-up toward the Valencia Marathon 2025, where I’ll be aiming for sub-2:40. I ran Valencia last year as my first marathon (2:58) and since then I’ve made solid progress — and I’d love to hear your feedback, especially from those who’ve done similar training or raced in that range.

📊 Background

• ⁠Age/Sex: 24M • ⁠Height/Weight: 190 cm / 82 kg (~180 lbs) • ⁠Max HR: 180 bpm • ⁠Current mileage: ~140 km/week (85–90 mi) • ⁠Previous PBs: • HM – 1:17 (May 2025) • 10 K – low-35 (Feb 2025) • 5 K – 16:39 (think I can go faster) • ⁠Goal: Sub-2:40 at Valencia (≈ 3:47/km | 6:05/mi)

🗓 Recent Training (Last 6 Weeks + Current)

I’ve been sitting between 130 – 150 km/week, peaking at ~150 km and averaging ~140 km with doubles 3–4 times a week. The last month also included 3 weeks of double threshold days, which I handled quite well.

Weekly mileage: 128 → 135 → 150 → 135 → 141 → 145 → (106 so far this week)

🔑 Key Workouts & Long Runs

Week of Sep 16 (Week 38)

• ⁠Session: double thresh on Tuesday AM: 3x8' PM 3x6' (smaller version for first one of the block) • ⁠Long run: 30 km @ 4:32/km (HR 145)

Week of Sep 23 (Week 39)

• ⁠Session: Tuesday AM : 15x400 79" r:40" | PM : 4x4' r:90" 6x3' r:1' • ⁠Long run: 30 km @ 4:22/km (HR 139) -> 2x7K 4:01/3'55 avg

Week of Sep 30 (Week 40)

• ⁠Session Tuesday : AM : 18x400 79" | PM : 3x5' 7x3' • ⁠Session Friday : 10 × 1200 m threshold, paces 3:38 → 3:21/km • ⁠Long run: 31.5 km @ 4:40/km (HR 139)

Week of Oct 7 (Week 41)

• ⁠Recovery-focused aerobic volume around 135 km • ⁠First Hyrox double open (that actually broke my legs more than any other long run could)

Week of Oct 14 (Week 42)

• ⁠Long run: 2 × 4 km + 2 × 3 km + 2 km + 1 km @ marathon pace → slightly faster (2 km / 1 km reps a bit quicker) | 32 km @ 4:22/km (HR 137)

Week of Oct 21 (Week 43)

• ⁠Tuesday 5k session: 5x1K r:2'20" avg 3'20-3'11 on a non flat road loop • ⁠Thursday Threshold session: 13 × 1 km on treadmill, paces 3:38 → 3:30/km with lactate ~2.9–2.7 mmol — very controlled • ⁠Race simulation: Half Marathon @ ~3:47/km (goal MP) with strong headwind (HR 154 avg)

🏁 Half-Marathon Recap

Last week’s half-marathon tune-up was meant as a marathon-pace effort, not an all-out race.

• ⁠Conditions: windy throughout, effort steady • ⁠Avg HR 154 (≈ 85% HRmax), for the comparison I averaged 155 bpm on my first marathon last year • ⁠Pace right around 3:47/km, matching goal MP Felt strong and well-aerated aerobically — good confidence boost.

🧩 Next 4 Weeks Plan (Marathon-Specific Phase)

Week |Long Run Plan |Notes This week |4 × 4 km @ MP (1 km rec) |Total ~150 km Next week |4 × 5 km @ MP (1 km rec) |Drop to ~120 km (~80% peak) 3 weeks out |6 K – 5 K – 4 K – 3 K @ MP |~140 km 2 weeks out |10 K @ MP (1 K rec) + 8 K slightly faster |~140 km Taper |2-week taper down to ~70 % → 50 % of peak volume |Goal freshness ❓Discussion Points

1. ⁠During these marathon-specific long runs (e.g., 4 × 4 km MP + 1 km rec), my group tends to jog the recoveries around 4:40–4:45/km. I’m considering keeping them as float recoveries, maybe ~4:15–4:20/km (~85–90% of MP), because it feels more representative of marathon effort. Question: From your experience, would keeping recoveries “floaty” add meaningful aerobic/physiological benefit or just compromise overall session quality?
2. ⁠More generally, what’s your opinion on the way this marathon block is structured? Do you think the progression and volume are aligned with a realistic shot at sub-2:40?

I’d really appreciate your thoughts and experiences — especially if you’ve prepped for similar goals or experimented with “float recoveries” in long MP workouts.

📈 Strava link and account if you’re curious is basically my Name : Naïm Sabaghi

https://www.strava.com/athletes/101075775

Ive corrected the post using ai because english is not my native longue so if there are any mistakes or so, apologies