BEST WEEK SO FAR?! | Abingdon Marathon Training WEEK 7 - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of BEST WEEK SO FAR?! | Abingdon Marathon Training 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:

The week centers on two quality sessions: a marathon‑pace long run (≈13 mi total) and a tempo/interval workout.
Marathon‑pace work is built by running three 7‑km repeats with short 3‑min jog recoveries, reducing rest to 6 min (up from 9 min last week) to increase time at target pace.
The tempo day combines a 10‑min easy warm‑up, a 5‑min steady effort (aiming for ~5:30‑5:39 / mile), followed by three 90‑sec faster intervals, all with 60‑sec easy jogs between.
Practical tips: keep fueling (evening meals work for the author), use reflective gear for low‑light runs, and listen to your body—shorten the cool‑down if legs feel heavy.

Workout Example 1 – Marathon‑Pace Long Run:

Warm‑up 15 min easy jog
3 × 7 km @ marathon pace (≈5:57 / mile) with 3 min easy jog recovery
6 min rest between repeats (instead of 9 min)
Total distance ≈13.05 mi (≈21 km)
Finish with a 2‑min cool‑down

Workout Example 2 – Tempo/Interval Session:

10 min easy jog (tempo warm‑up)
5 min at steady tempo (~5:30‑5:39 / mile)
90 sec faster effort (aim for ~5:20 / mile) → 60 sec easy jog
Repeat the 90‑sec/60‑sec block 3 times
Finish with a 6‑min easy jog cool‑down

Closing Note: Try these sessions this week, adjust the paces to match your current fitness using the Pacing app, and feel the progress stack up! Remember, the full video has more context and motivation—give it a watch and keep crushing your marathon training goals. Happy running!