Marathon Prep: Tempo & Intervals

Workout - Marathon Prep: Tempo & Intervals

• 10min @ 8'00''/mi
• 5min @ 5'35''/mi
• 1min rest
• 3 lots of:
  • 1min 30s @ 5'20''/mi
  • 1min rest
• 6min @ 8'00''/mi

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Intro: a breakdown of “BEST WEEK SO FAR?! | Abingdon Marathon Training WEEK 7” from The FOD Runner. Here are the key takeaways. Watch the full video for extra context.

Key points:

• Two standout workouts: a long run at marathon pace (around 13 miles) and a speed session mixing tempo and intervals.
• Marathon pace via three 7 km repeats at around 5:57 per mile with 3-min recovery jogs between each. Rest between sets drops to 6 minutes (from 9 last week) for more time at race intensity.
• Speed workout: 10 min easy, then 5 min steady tempo (5:30-5:39 per mile), then three rounds of 90-sec harder efforts (around 5:20 per mile) with 60-sec easy jogs between.
• Practical: fuel well before long runs (evening meals helped here), wear reflective gear for early-morning or dusk sessions, and shorten the cool-down if legs are fatigued.

Workout 1, marathon-pace long run:

• 15 min easy warm-up jog.
• 3 x 7 km at marathon pace (around 5:57 per mile) with 3 min easy jog recovery.
• 6 min rest between repeats (shorter than the previous 9 min).
• Total around 13.05 miles (21 km).
• 2-min cool-down.

Workout 2, tempo/interval session:

• 10 min easy jog.
• 5 min steady tempo (around 5:30-5:39 per mile).
• 90 sec harder (around 5:20 per mile), 60 sec easy jog.
• Repeat the 90/60 cycle 3 times.
• 6-min easy jog cool-down.

Closing note: run these this week and tune paces in the Pacing app to where you are.

References

• BEST WEEK SO FAR?! | Abingdon Marathon Training WEEK 7 - YouTube (YouTube Video)