Heart-Rate Guided Marathon Pace
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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A breakdown of “All Roads Lead To LONDON MARATHON - Week 2” from The FOD Runner, so you can run this workout today. The full video has the context.
Key points:
- Monday is a marathon-pace block: 4 x 12-minute repeats at goal MP (around 6 min/mile).
- Heart rate is your main guide. Target 155-160 bpm per rep; race-day HR sits about 7-10 bpm higher.
- Start the repeats relaxed, let fatigue build through the last rep, and hold a calm, composed effort.
- The rest of the week is zone-2 and recovery pace. Adjust speed for conditions (heat and terrain) instead of chasing exact splits.
- Practical: use HR per rep, scale back if HR goes above 160 bpm, and set your own paces in the Pacing app.
Monday’s workout:
- Warm-up: 10-15 minutes easy.
- Main set: 4 x 12 minutes at goal marathon pace (around 6:00 per mile, roughly 2 miles per rep).
- Recovery jog: 2-3 minutes easy between reps.
- Cool-down: 10 minutes easy.
HR target: 155-160 bpm per rep. If you spike above 165 bpm, dial back.
Closing thoughts: run these repeats, watch your HR response, and adjust paces in the Pacing app to your marathon goal.