All Roads Lead To LONDON MARATHON - Week 11 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of All Roads Lead To LONDON MARATHON – Week 11 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 marks the start of a gentle taper: 90‑minute runs are trimmed to 80 minutes while still keeping the “sharpness” of training.
Core concept: keep the heart rate in a comfortable zone (120‑140 bpm) and run at true marathon‑pace effort (≈ 5:56 – 5:59 min / mile).
Use short, structured intervals to maintain fitness without adding extra mileage.

Workout Example

Monday (3 × 7 km) – start early pre‑breakfast, run each 7 km at ~5:56 / mile, with a 1 km “float” (easy jog) between repeats. Total ~21 km, average pace ~5:57 / mile.
Wednesday Double Block (AM & PM):
- AM – 5 mi at 90 % marathon effort (≈5:56 / mile).
- PM – 5 mi at the same pace, followed by a 5‑minute static rest, then 5 × 1 mi at marathon pace with 45 sec recovery between each mile.
Evening Session – replicate the PM block on a dark, uneven route: 5 mi at marathon pace, 5‑minute static rest, then the 5 × 1 mi repeats.
Keep HR around 120 bpm on easy sections; expect spikes up to 140 bpm on hill work.

Practical Tips

Start runs before breakfast to lock in a low‑stress start to the day.
If the route is poorly lit, plan a safe, well‑lit alternative or carry a headlamp.
Adjust the paces to your own marathon goal using the Pacing app – simply replace the 5:56 / mile target with your personal marathon‑pace.

Closing Note: Give these taper‑friendly intervals a go and feel the freshness of a lighter training load. Customize the paces in the Pacing app to match your own goals, and enjoy the satisfaction of staying sharp while the miles drop. Happy tapering – see you on the road!