The FOD Runner Marathon Sim

Workout - The FOD Runner Marathon Sim

• 12min @ 7'00''/km
• 75min @ 6'00''/km
• 6 lots of:
  • 3min @ 5'30''/km
  • 3min rest
• 30min @ 6'00''/km
• 12min @ 7'30''/km

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Intro: The FOD Runner’s “ANOTHER UNFINISHED LONG RUN - 6 Weeks Until London Marathon 2024” has good training notes. Here’s what you need to run the session. Watch the full video for the rest.

Key points:

• Training focus: 75-minute moderate run, then 6 x 3-minute intervals on a flat industrial estate, finishing with 30-34 minutes of moderate effort. Around 2 h 20 min total.
• Pacing: moderate sections at 6:53/mi (around 10:45/km). Intervals at 5:30-5:40/mi (around 8:45-9:00/km).
• Fuelling: around 65 g carbs per hour (one regular gel plus one larger gel) and two Ketone IQ shots.
• Practical tips:
  • Take a gel 10 min before the run starts to mimic race day.
  • Carry a soft flask with Ketone IQ shots at around 45-50 min and 1 h 30 min.
  • For Achilles tightness, use a massage gun, foam roller, and balm. Pick shoes with lighter rear-foot padding.
  • If the Achilles is painful, skip the final moderate block.

Workout:

75 min moderate run (around 6:53/mi). Out-and-back (around 40 min out, 35 min back).
6 x 3-min intervals on a flat industrial estate
   - Target: 5:30-5:40/mi (8:45-9:00/km)
   - Rest: 3 min easy jog between reps
Finish with 30-34 min moderate, around 2 h 20 min total.

Fuel plan:
- 2 x standard gels + 1 x large gel, around 65 g carbs per hour
- 2 x Ketone IQ shots (45-50 min and 1 h 30 min)
- Pre-run gel 10 min before start to simulate race day

Closing note: run this session this week, adjust paces to your zones, and log it in the Pacing app.

References

• ANOTHER UNFINISHED LONG RUN - 6 Weeks Until London Marathon 2024 - YouTube (YouTube Video)