The 5-5-5 Marathon Pace Builder

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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Intro

A quick breakdown of “All Roads Lead To LONDON MARATHON - Week 9” from The FOD Runner. Here’s what to run today. The full video has the rest.

Key points

• Training focus: post-race weeks add intensity with a moderate run, a marathon-pace segment, and a special-block effort. Andy stresses staying in tune with your body, especially your diaphragm, to keep from blowing up.
• Breathing: steady diaphragmatic breathing during threshold work. A relaxed diaphragm keeps form and reduces stitches.
• Heart rate: his threshold HR spiked around mile 2 of the race. Use feel for pacing on long runs rather than chasing HR numbers.
• Recovery: don’t stack hard sessions too close. It puts you into cruise mode and piles on fatigue.

Workout (mid-week Tuesday)

1. 5 mi easy/moderate, comfortable conversational pace.
2. 5 min static rest. Stop, breathe, reset.
3. 5 mi marathon pace at the pace you can hold for around 1 hour (Andy’s around 5:30-5:45 min/mi). Miles or km, just keep the same distance (or swap for around 8 km).
4. Cool-down: 5-10 min easy jog or walk.

A timer or the Pacing app works for the 5-minute break and the marathon-pace splits.

Closing note

Run the 5 mi - 5 min - 5 mi marathon-pace session and watch how your breathing handles threshold work. Adjust paces to your own marathon-pace numbers in the Pacing app.

Head to The FOD Runner on YouTube for the full week-9 plan and behind-the-scenes content.

References

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