All Roads Lead To LONDON MARATHON - Week 7 | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of All Roads Lead To LONDON MARATHON – Week 7 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:

After a holiday break, the week emphasizes controlled volume (easy runs) before ramping up intensity.
Tuesday: 90‑minute easy run on the cycle track to rebuild mileage.
Wednesday: 18‑minute moderate run, testing new shoes.
Thursday AM: double‑threshold – The first of two key sessions, this workout involved 3 × 10‑minute intervals at a comfortably hard pace with 2‑minute jog recoveries. This is a classic approach to building endurance, and if you’re new to this style of workout, you can learn more about the fundamentals in our guide to Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Thursday PM: speed work – Later that day, the focus shifted to 8 × 3‑minute reps (≈ 5:40 / km) with short 45‑second jog recoveries. This session is designed to boost leg speed and turnover, using similar principles you might find in plans for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Friday: Recovery trail miles at an easy effort (~8:30 / mile or 5:15 / km).
Saturday: Long run targeting ~2.5‑3 hours (≈ 22 mi) at ~6:45 / mi (≈ 4:12 / km) with a relaxed effort.
Practical tip: Keep heart‑rate below 150 bpm on easy days, dial back intensity after high‑volume weeks, and let paces be guided by feel rather than exact numbers.

Workout Example:

Thursday AM (Threshold): 3 × 10 min @ “threshold” effort. This pace is often described as comfortably hard or just below your race pace. Finding that sweet spot is crucial, and our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance can help you dial it in. Follow each interval with a 2-minute easy jog.
Thursday PM (Speed): 8 × 3 min @ faster than threshold (aim for ~5:40 / km) with 45 sec jog recovery.
Saturday Long Run: Aim for 2 ½‑3 hrs, covering ~22 mi at ~6:45 / mi, staying relaxed and focusing on steady effort.

Closing Note:

Try these sessions this week, adjust the paces to match your current fitness, and track the effort in the Pacing app so you can personalize the workout for your own training goals. Happy running