All Roads Lead To LONDON MARATHON - Week 1 | FOD Runner - The FOD Runner

Intro: This is a quick summary of All Roads Lead To LONDON MARATHON – Week 1 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 week starts with a relaxed Tuesday easy run (≈6:07 / mile) to keep mileage low and recovery high.
• Core training method: double‑threshold sessions – two hard workouts in one day, one in the morning and a hill‑repeat session in the evening.
• Heart‑rate‑guided effort: keep HR in the 150s for threshold work; if HR spikes to 160+ the session is scaled back.
• Heat & fueling strategy: run early, hydrate with water + electrolytes, and take a gel on longer efforts.
• Weekly structure: Saturday long run, Monday marathon‑specific session, Wednesday double‑threshold, Thursday/Friday easy/recovery.

Workout Example (Wednesday PM – Hill Repeats):

• 12 × 2‑minute uphill repeats
• 1‑minute easy recovery between each repeat
• Total work: 24 minutes (12 × 2 min) + 12 minutes recovery = 36 minutes total.
• Aim for a 5:40–5:50 / mile effort on the hills (HR ~150–155).
• Keep the effort steady; if legs feel “jelly,” turn around and finish the loop.

Long Run (Saturday):

• 19.25 miles (≈31 km) covering the distance in ~2 h 13 min.
• Average pace around 6:57 / mile (≈4:20 / km).
• Adjust pace based on heat and fatigue – the goal is time on feet, not a specific speed.

Practical Tips:

• Use heart‑rate as a real‑time effort gauge; stay in the 150s for threshold work.
• Hydrate early, carry electrolytes and a gel for runs > 1 hour.
• When hills feel too hard, cut the repeat short and finish the loop to keep volume up.
• Respect the weather – slower paces on hot days protect you from bonking.

Closing Note: Try the hill‑repeat double‑threshold session or the 19‑mile long run today, and feel free to adjust the paces to match your own fitness using the Pacing app. Have fun, stay safe, and keep building toward that London Marathon finish line! 🚀

References

• All Roads Lead To LONDON MARATHON - Week 1 | FOD Runner - YouTube (YouTube Video)

Workout - FOD Runner's Threshold Hill Repeater

• 15min @ 9'30''/mi
• 4 lots of:
  • 20s @ 4'30''/mi
• 12 lots of:
  • 2min @ 5'45''/mi
  • 1min rest
• 12min @ 10'30''/mi

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