All Roads Lead To LONDON MARATHON - Week 2 | FOD Runner - The FOD Runner
Intro: This is a quick summary of All Roads Lead To LONDON MARATHON – Week 2 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’s session introduces a marathon‑pace specific workout: 4 × 12‑minute repeats at the goal MP (≈ 6 min / mile).
- Heart‑rate is used as the primary gauge – aim for an average of 155‑160 bpm during the repeats; race‑day HR will be ~7‑10 bpm higher.
- The training philosophy is to start the repeats easy, let fatigue build toward the last rep, and keep the effort “calm and composed.”
- Throughout the week the coach emphasizes zone‑2, easy‑effort runs and adapting pace to heat and terrain rather than chasing exact minutes.
- Practical tip: monitor HR on each repeat, adjust effort if HR spikes above 160 bpm, and use the Pacing app to set your own target paces.
Workout Example (Monday):
- Warm‑up – 10‑15 min easy jog.
- Main set – 4 repeats of 12 minutes at goal marathon pace (≈ 6 : 00 per mile, roughly 2 mi per repeat).
- Recovery – 2‑3 min easy jog between repeats.
- Cool‑down – 10 min easy. Goal HR: keep each repeat around 155‑160 bpm; if it climbs above 165 bpm, back off a little.
Closing Note: Give these repeats a go, track your heart‑rate, and feel free to customize the paces in the Pacing app to match your own marathon goal. Try the workout today and watch your marathon fitness click into place! 🚀
References
Workout - Heart-Rate Guided Marathon Pace
- 15min @ 8'00''/km
- 4 lots of:
- 12min @ 5'00''/km
- 3min rest
- 10min @ 8'00''/km
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