All Roads Lead To LONDON MARATHON - Week 10 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of All Roads Lead To LONDON MARATHON - Week 10 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:

Monday: 16‑mile marathon‑pace run (goal marathon pace ≈ 5:56 /mi) – the biggest marathon‑pace session of the block.
Tuesday: Easy recovery run, keeping effort light and heart rate in the 120s.
Wednesday (double day): Two back‑to‑back threshold sessions – 3 × 10‑minute intervals at ~5:45–5:44 /mi with 2‑minute jog recoveries.
Friday: Easy run, staying relaxed and focusing on steady, comfortable effort.
Saturday: Long run of ~2 h 30 min covering ~18.6 mi at an easy/moderate pace (≈6:30–6:45 /mi).
Practical fueling tip: avoid under‑fueling after long runs; aim for balanced meals and adequate carbs to refuel before the next hard session.

Workout Example (you can copy and adjust):

Monday – Marathon‑pace run
- Warm‑up 1 mi easy
- 16 mi at goal marathon pace (≈5:56 /mi)
- Cool‑down 1 mi easy

Wednesday – Double threshold (repeat 3×)
- Warm‑up 1 mi
- 10 min at threshold (≈5:45 /mi)
- 2 min jog recovery
- 10 min at threshold (≈5:44 /mi)
- 2 min jog recovery
- 10 min at threshold (≈5:44 /mi)
- Cool‑down 1 mi

Saturday – Long run
- 18.6 mi total, start easy, settle into a comfortable 6:30–6:45 /mi effort, finish with a relaxed finish.

Closing Note: Give these sessions a go, tweak the paces to match your own marathon goal in the Pacing app, and keep listening to your body’s signals. Have fun, stay fueled, and enjoy the miles – you’ve got this! 🚀