Ben Felton's Marathon Miles
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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Intro
Ben’s 2:24 Boston Marathon finish after running three marathons in four months sounds wild, and it was. The FOD Runner’s video breakdown covers the entire training arc. Here’s what stood out and how you can apply it.
Key points
- Ben combined easy runs, steady (heart-rate-guided) runs, and a handful of harder sessions each week.
- Heart-rate zones kept his effort honest. Easy floated around 130 bpm, steady work sat in the 140-150 bpm band, especially useful after his Kenya altitude block.
- Strength, sleep, and nutrition (whole foods, limited alcohol) formed the non-running foundation.
- As race day approached, total volume dipped while his key weekly workout intensified, a sharpening tactic that transfers across all distances. For more on this volume-intensity balance, see our Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance guide.
Workout example
Adjust these to your goal paces.
- Easy run: 5 mi at ~6:40/mi (HR ~130 bpm).
- Mid-week longer session: 15 × 1 mi at your marathon goal pace (say 5:45/mi) with 1-min jog recovery, or 7 × 3 mi around 5:30/mi (slightly quicker than marathon). High-volume repeats like these build both endurance and confidence at race effort. Our Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them guide walks through structuring these sessions.
- Progression run: 8 mi, begin at easy pace and cruise the final 2 mi at marathon pace (HR climbing toward 150 bpm).
- Double day: morning, 6 mi easy + strength. Evening, 6 mi easy (HR under 145 bpm).
- Rest and recovery: minimum 2 full rest days each week, light strength on easy days.
Practical tips
- A heart-rate monitor keeps you honest in your zones. Without one, rely on feel (“comfortably hard”).
- Tag short strides (12 × 100 m) after group runs to