Aerobic Engine Builder
Workout - Aerobic Engine Builder
- 10min @ 6'30''/km
- 6min @ 5'05''/km
- 6 lots of:
- 2min @ 4'45''/km
- 1min rest
- 6 lots of:
- 1min @ 4'35''/km
- 1min rest
- 4 lots of:
- 3min @ 4'40''/km
- 45s rest
- 5min @ 6'30''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
Plenty to take from “A FULL WEEK Of Marathon Preparation Training - LONDON MARATHON 2024??” by The FOD Runner. Here’s the approach so you can run one of the sessions. Watch the full video for technique tips.
Key points
- Training focus: build aerobic strength (Zone 1-2) and keep fitness after an Oxford half-marathon, then move into marathon prep.
- Heart-rate zones: easy runs around 120-130 bpm, steady efforts at 144-157 bpm. Threshold sits near 171 bpm, but the workouts here don’t push there.
- Pace philosophy: ditch the watch and run by feel. Tempo runs at half-marathon race pace; recovery is pure easy running.
- Weekly structure:
- Monday: 60-minute steady moderate run (mid-140 bpm).
- Tuesday: tempo plus intervals. 6-min tempo, then 20 min of repeats (6 x 2 min, 6 x 1 min, 4 x 3 min) with 60-second rests on the 2- and 1-minute reps and 45-second rests on the 3-minute reps.
- Wednesday: easy 45-50 min Zone 1 run with HR in the 120-130 bpm window.
- Thursday: 45-minute tempo session, 6 x 4 min at half-marathon effort (about 1 h race pace) with 90-second rests; 10 min warm-up, easy cool-down.
- Friday: 50-minute easy run at around 130 bpm.
- Saturday: long steady run (target around 2 h) on hilly terrain, controlled effort, HR around 148 bpm, building aerobic time.
- Sunday: rest or optional light jog.
- Fuel strategy: light breakfast (water, some maltodextrin) and reduce gels on longer efforts to work on fat burning.
Workout example (Tuesday’s mixed tempo + intervals)
- Warm-up: 10 min easy jog.
- Tempo block: 6 min at a comfortably hard effort (just under threshold, around 155-165 bpm).
- Intervals (20 min total):
- 6 x 2 min at strong aerobic pace (HR around 160-166), 60 sec rest.
- 6 x 1 min at harder effort (still aerobic), 60 sec rest.
- 4 x 3 min at hard effort (near threshold), 45 sec rest.
- Cool-down: 5 min easy jog.
- Pace reference: the 2-minute and 1-minute reps came in around 7:46/mile; the 3-minute repeats closer to 7:40/mile.
Closing note
Run these, scale paces to your own zones, and adjust the repeats in the Pacing app as needed.