2:24 BOSTON MARATHON After 3 Marathons In 4 Months (CRAZY) - The FOD Runner

Intro: This is a quick summary of 2:24 BOSTON MARATHON After 3 Marathons In 4 Months (CRAZY) 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

• Ben’s training blended easy runs, steady (heart‑rate‑guided) runs, and a few longer, slightly‑intense sessions each week.
• He relied on heart‑rate zones (easy ~130 bpm, steady ~140‑150 bpm) to keep effort in check, especially after altitude training in Kenya.
• Core work, regular rest days, and a clean diet (low saturated fat, no sweets/alcohol) were emphasized as “non‑running” fundamentals.
• As the taper approached, overall mileage dropped while the intensity of the key weekly session nudged up a touch. This focus on a faster key session is a technique used to sharpen up for race day, a principle that also applies to shorter distances. For a deeper look at balancing volume and intensity, check out our guide on Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout Example (adaptable to your paces):

1. Easy run – 5 mi at ~6:40 / mi (HR ≈ 130 bpm).
2. Mid‑week longer session – 15 × 1 mi @ your marathon goal pace (e.g., 5:45 / mi) with 1‑min jog recovery, OR 7 × 3 mi @ ~5:30 / mi (slightly faster than marathon). This is a classic example of a high-volume workout designed to build endurance and confidence at race pace. If you want to learn more about the science behind these kinds of workouts, our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them breaks down how to structure them for maximum benefit.
3. Progression run – 8 mi, start at easy pace, finish the last 2 mi at marathon pace (heart rate climbing into the 150 bpm range).
4. Double day – Morning: 6 mi easy + core; Evening: 6 mi easy (keep HR < 145 bpm).
5. Rest & recovery – at least 2 full rest days per week; include light core/strength work on easy days.

Practical Tips

• Use a heart‑rate monitor to stay in the target zone; if you don’t have one, keep the effort “comfortably hard” (you can still use perceived effort).
• Add a short “mini‑session” (e.g., 12 × 100 m strides) after a group run to

References

• 2:24 BOSTON MARATHON After 3 Marathons In 4 Months (CRAZY) - YouTube (YouTube Video)

Workout - Ben Felton's Marathon Miles

• 10min @ 9'00''/mi
• 15 lots of:
  • 1.6km @ 5'45''/mi
  • 1min rest
• 10min @ 9'00''/mi

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