5 KEY WORKOUTS For A STRONG Marathon Build Up | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 5 KEY WORKOUTS For A STRONG Marathon Build Up 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:

Workout #1 – Classic 2‑mile repeats: 4 × 2 mi at marathon‑pace (~6 min/mi) done as 12‑minute effort with 2‑minute jog recovery. Start with 2‑3 repeats and build to 4‑5.
Workout #2 – Moderate long run: Run in the “moderate” zone (≈6:40–6:50 / mi), sitting between easy (7:20–7:30) and marathon (6:00). Aim for 8–12 mi to boost aerobic strength without over‑fatigue.
Workout #3 – 1 k/1 k or 1 mi/1 mi off: Example: 8 × 1 mi at marathon pace followed by 1 mi easy recovery (or 1 k on/1 k off). Great fatigue builder; keep the “off” easy.
Workout #4 – Goal‑pace long run: Chunk 10, 12, 14 mi up to a peak of 16 mi at marathon pace, sandwiched by 20‑min easy jogs before and after. Keeps you in the marathon‑pace groove without excessive fatigue.
Workout #5 – Progressive runs: Either mile‑by‑mile progression (e.g., 8 mi easy → 8 mi half‑marathon pace) or time‑block (30 min easy, 30 min marathon, 30 min half‑marathon, 10 min 10k, 30 min easy). Builds mental and muscular endurance.

Workout Example (you can try today):

Warm‑up: 10 min easy
2‑mile repeat x4 (12 min @ ~6 min/mi, 2 min jog recovery)
Cool‑down: 10 min easy

Adjust repeats, distance, or recovery to match your current fitness and use the Pacing app to set your marathon‑pace target.

Closing Note: Try one of these key sessions this week, tweak the paces to fit your own goal, and track it in the Pacing app. You’ll feel stronger and more prepared for race day – and don’t forget to watch the full FOD Runner video for deeper insights!