All Roads Lead To LONDON MARATHON - Week 6 | FOD Runner - The FOD Runner

Aug 13, 2025

Quick Summary

This is a quick summary of All Roads Lead To London Marathon – Week 6 from The FOD Runner. It’s a solid watch — we’ve broken it down so you can try the workouts today. Be sure to check out the full video for all the details.

Key Points

This week is a down‑week on holiday, so the focus is on quality work and heat acclimation.
Run by feel and listen to your body rather than obsess over heart‑rate numbers.
Marathon‑pace runs are kept at about 6:00 min/mi (≈9:38 min/km) for 10 mi total (5 mi out, 5 mi back).
Heat‑acclimation: 4 km repeats (out‑and‑back) repeated 8 times, with slower sections through town traffic.
Long run: 2‑hour moderate‑pace run (≈2 h 10 min max) to keep aerobic fitness without over‑reaching.

Workout Example

Tuesday: 5 mi out, 5 mi back at ~6:03 min/mi (marathon‑pace) – focus on steady effort and breathing.
Thursday: 8 × 4 km (≈2.5 mi) repeats (out‑and‑back) in hot conditions (21‑30 °C).
- Rep 1: easy, traffic‑filled section; treat as recovery.
- Reps 2‑7: steady 4 km out, turn, 4 km back. Aim for ~3:24–3:27 min/km (≈5:15 min/mi) effort.
- Adjust pace on slower traffic sections; keep effort steady.
Saturday: 2‑hour moderate‑pace long run (no more than 2 h 10 min), easy conversational pace, focus on staying cool and maintaining aerobic base.

Practical Tips

Use perceived effort (90‑95 % effort) for marathon day, not just pace.
In heat, stay hydrated, dress for the temperature, and aim for heat acclimation by running in the heat now to make autumn/winter easier.
If you’re not in the UK, convert miles to kilometres (1 mi ≈ 1.6 km) and adjust paces accordingly.

Closing Note Give these workouts a go, tweak the paces to match your own marathon‑pace in the Pacing app, and enjoy the heat‑training boost. You’ve got this – let’s get stronger together! 🚀