600m reps | Marathon Training | FOD Runner - The FOD Runner

Aug 13, 2025

A Marathoner’s Secret Weapon: The 600-Meter Repeat Workout

We’re breaking down the “600m reps | Marathon Training” session from The FOD Runner. It’s a fantastic workout, and after watching the full video, we’ve pulled out the key details so you can give it a try today.

Key Principles of the Workout

Progressive Overload: The session focuses on 600-meter repeats as part of a larger, progressive marathon training plan. This plan smartly cycles through various distances like 400 m, 600 m, 800 m, 1200 m, and mile repeats. This method of varying intensity and duration is a classic approach, and you can dive deeper into the science behind it by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Pacing for Endurance: The goal is to maintain a consistent pace, aiming for an average lap time around 2:05 – 2:07 per 600 m. Building this kind of speed endurance is not only crucial for the marathon but also translates directly to faster times in shorter events. In fact, these pacing principles are fundamental to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Short Rest for Big Gains: Rest intervals are kept short—about 2 minutes of easy jogging between each 600 m effort. This minimal recovery challenges your body to adapt and clear lactate more efficiently, a critical skill for pushing your limits and Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.

The Workout

Warm‑up: 10–15 min easy jog with a few strides.
Main set: 8 × 600 m at ~2:05–2:07 each, with 2 min easy jog or walk recovery between repeats.
Cool‑down: 1 mi easy run.

Final Thoughts

Give this 600 m repeat session a try to boost your own training. Remember to adjust the paces in your Pacing app to match your current fitness level and goals. Happy training