ANOTHER UNFINISHED LONG RUN - 6 Weeks Until London Marathon 2024 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of ANOTHER UNFINISHED LONG RUN - 6 Weeks Until London Marathon 2024 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: 75‑minute moderate run followed by 6 × 3‑minute intervals on a flat industrial estate, then a 30‑34‑minute moderate finish aiming for ~2 h 20 min total.
Pacing: Moderate sections around 6:53 / mi (≈10:45 / km). Intervals were run in the 5:30‑5:40 / mi range (≈8:45‑9:00 / km).
Fueling strategy: Aim for ~65 g carbs per hour (one regular gel + one larger gel) plus two Ketone IQ shots for mental sharpness.
Practical tips:
- Simulate race‑day fueling by taking a gel 10 min before start.
- Use a soft flask for Ketone IQ shots at ~45‑50 min and again at 1 h 30 min.
- Manage Achilles tightness with massage gun, foam roller, and balm; keep shoes with less rear‑foot padding.
- If sore, skip the final moderate block to protect the Achilles.

Workout Example:

75 min moderate run (≈6:53 / mi) – out‑and‑back (≈40 min out, 35 min back)
→ 6 × 3‑min intervals on flat industrial estate
   • Target pace: 5:30‑5:40 / mi (8:45‑9:00 / km)
   • Rest: 3 min easy jog between reps
→ Finish with 30‑34 min moderate to reach ~2 h 20 min total

Fuel plan:
- 2 × standard gels + 1 × large gel = ~65 g carbs per hour
- 2 × Ketone IQ shots (45‑50 min & 1 h 30 min)
- Pre‑run gel 10 min before start to simulate race day

Closing Note: Give this moderate‑plus‑interval workout a try this week, tweak the paces to match your own training zones, and log it in the Pacing app so you can track how you feel. Keep listening to your body, stay flexible with your fueling, and enjoy the journey to London—your best marathon is ahead! 🚀