7 x 1 Mile Reps For Marathon Training With Lee | FOD Runner - The FOD Runner

Intro: This is a quick summary of 7 x 1 Mile Reps For Marathon Training With Lee 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:

• The session focuses on 7 one‑mile repeats, a classic marathon‑building interval.
• Aim to hold a sub‑6‑minute mile for each repeat, proving the runners’ base is solid.
• An out‑and‑back course is used, with a mental “base” pause between reps to reset.
• Running with a partner (Lee) helps push through fatigue and a head‑wind.
• Recovery is brief – a short jog or walk back to the start before the next mile.

Workout Example:

Warm‑up: 10‑15 min easy run
Repeat 7 times:
  • 1 mile @ <6:00 per mile (adjust to your current fitness)
  • 2‑3 min easy jog or walk back to the start (or a quick walk to the base)
Cool‑down: 10 min easy jog + stretch

Tip: If the course is windy, run the repeats in the direction of the wind on the first half and turn around on the return leg to balance effort.

Closing Note: Give this 7‑mile‑repeat session a go this week, and feel free to tweak the pace or recovery using the Pacing app to match your own training level. Have fun and keep crushing those marathon miles!

References

• 7 x 1 Mile Reps For Marathon Training With Lee | FOD Runner - YouTube (YouTube Video)

Workout - Marathon Mile Repeats

• 12min @ 9'30''/mi
• 7 lots of:
  • 0.0mi @ 5'50''/mi
  • 2min 30s rest
• 10min @ 9'30''/mi

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