Steady Start Marathon Repeats

Steady Start Marathon Repeats

Workout - Steady Start Marathon Repeats

  • 805m @ 8'30''/mi
  • 16.1km @ 6'53''/mi
  • 5 lots of:
    • 1.6km @ 6'00''/mi
    • 805m @ 6'53''/mi
  • 2.4km @ 8'30''/mi
  • 805m @ 8'30''/mi
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Intro

The FOD Runner’s “BIGGEST LONG RUN For London Marathon - 7 x 1 Mile” is worth a full watch. Here’s what the workout is and how to use it.

Key points

  • Purpose: bridge back to marathon-pace work while keeping your long-run aerobic base (4-8 miles at marathon pace within a 10-mile steady effort).
  • Structure: 10 miles at steady/moderate pace (around 6:53 min/mi), then 1 mile at marathon pace (around 5:58-6:02 min/mi) and 0.5 miles easy at steady pace. As many rounds as possible (aim for 4-8 reps).
  • Fuelling: 160 calories plus a 100-calorie gel each hour, with ketone-IQ shots at 45 min, 1 h 30 min, and 1 h 45 min. Drop a water bottle near the 12-13 mile mark to practise refuelling during the hard sections.
  • Practical tips:
    • Run a loop near an industrial estate so you can grab the water bottle on the way back.
    • Wind pushes effort up. HR may hit 150 bpm instead of 140 bpm.
    • If your stomach is off, reduce water and take smaller sips.

Workout

  1. Warm-up: easy jog for the first 5.75 miles at steady pace.
  2. Build to 10 miles at steady effort.
  3. Marathon-pace mile: 1 mile at around 5:58-6:02 min/mi.
  4. Recovery float: 0.5 miles at steady pace (around 6:53 min/mi).
  5. Repeat steps 3-4 seven times (or to target, around 22 miles total).
  6. Cool-down: easy jog back to start.

Fuelling schedule: 160 calories and a 100-calorie gel per hour. Ketone-IQ shots at 45 min, 1 h 30 min, and 1 h 45 min. Stash a water bottle near mile 12 and grab it on the return.

Closing note

Run this session this week and adjust splits to your marathon pace and steady pace in the Pacing app.

References

Inspired by The FOD Runner

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