20 WEEKS Until LONDON MARATHON 2022 - What ARE MY Training PRIORITIES Right NOW?? - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “20 WEEKS Until LONDON MARATHON 2022 - What ARE MY Training PRIORITIES Right NOW??” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

At 20 weeks out the main priority is speed work to bring down 5‑k, 10‑k and half‑marathon times, a known weakness before the marathon block.
Session‑first approach: prioritize quality speed/threshold sessions over long runs during this speed block.
Use a 7‑day rolling view of intensity—after a period of high intensity, pull back a week to let the body recover, rather than rigidly sticking to a Monday‑Sunday schedule.
Recovery between hard intervals should be a float (easy jog) rather than a full stop; aim for consistent pacing and listen to how you feel.
Keep a flexible weekly structure: Mon – critical velocity workout, Tue – easy, Wed – double‑threshold, Thu – rest, Fri – easy, Sat – long run, Sun – rest – but shift days when needed.

Workout Example (Critical Velocity Workout)

Format: 8 × 2‑minute hard intervals with 1‑minute floating recovery (no full stop jog).
Total time: 24 minutes (16 minutes hard, 8 minutes recovery).
Target pace: start around 5:20 /mi for the first reps, aiming to settle into the low‑5:10 /mi range for later reps.
Recovery (float) pace: aim for 6:50‑7:10 /mi; if you’re too fast, let the float be easy but keep moving.
Cool‑down: 3‑mile easy run after the intervals.

Practical Tips

Lengthen intervals gradually (e.g., from 1‑min to 2‑min) to build tolerance.
Use “float” recoveries to keep the heart rate up without over‑reaching; adjust if you feel you’re “catching up”.
Keep drills and strides in the warm‑up (5‑6 min) to prime your legs.
After a high‑intensity week (e.g., 4 hard sessions in 9 days), schedule a lighter week (remove a session, take extra rest) to let the body absorb the work.
Listen to your body—if you’re feeling good, keep the intensity; if you’re fatigued, pull back a session.

Closing Note Give the critical‑velocity workout a try, tweak the paces to match your own fitness in the Pacing app, and keep the 7‑day rolling view in mind to stay injury‑free. You’ve got this—go crush those intervals and get ready for a strong marathon start! 🚀