All Roads Lead To LONDON MARATHO​N - Week 9 | FOD Runner - The FOD Runner

Intro

This is a quick summary of All Roads Lead To LONDON MARATHON – Week 9 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

• Training focus: after a race the week ramps up intensity with a moderate run, a marathon‑pace segment, and a special‑block effort. Andy stresses listening to your body, especially your diaphragm, to avoid a “blow‑up.”
• Breathing tip: practice steady diaphragmatic breathing during threshold work; a relaxed diaphragm keeps form intact and reduces stitch risk.
• Heart‑rate cue: his threshold heart‑rate spiked around mile 2 of the race; use feel‑based pacing rather than obsess over HR in long runs.
• Recovery reminder: don’t over‑do the block—too many hard sessions in a short window can force you into “cruise mode” and increase fatigue.

Workout Example (mid‑week Tuesday)

1. 5 mi easy/moderate – comfortable effort, conversational pace.
2. 5 min static rest – stop, reset, and check your breathing.
3. 5 mi marathon‑pace – aim for the pace you can hold for ~1 hour (Andy’s ~5:30–5:45 min/mi). *If you’re using miles, keep the same distance; if you prefer km, convert to ~8 km.
4. Cool‑down – easy jog or walk for 5‑10 min.

Tip: Use a simple stopwatch or the Pacing app to set the 5‑minute break and track the marathon‑pace miles.

Closing Note

Try the 5‑mi → 5‑min → 5‑mi marathon‑pace session today and notice how your breathing feels at threshold. Feel free to adjust the paces to match your own recent marathon‑pace using the Pacing app. Keep the intensity sensible, and you’ll arrive at London feeling strong. Happy running!

Remember to watch the full video on The FOD Runner for the complete week‑9 plan and more behind‑the‑scenes insights.

References

• All Roads Lead To LONDON MARATHON - Week 9 | FOD Runner - YouTube (YouTube Video)

Workout - The 5-5-5 Marathon Pace Builder

• 12min @ 10'00''/km
• 8.0km @ 8'00''/km
• 5min rest
• 8.0km @ 6'00''/km
• 12min @ 10'00''/km

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