Building A Running Training Plan The EASY Way - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of Building A Running Training Plan The EASY Way 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:

Start by plotting your goal race and any tune‑up races first; they become the anchor for the whole plan.
Work in time on feet rather than mileage – it lets you track true progress and lets your body respond to intensity, not just distance.
Build weekly blocks around the races, with mini‑blocks of 4‑5 weeks and a light “rest week” after each race week.
Core weekly structure: Monday – marathon‑pace or goal‑pace session (alternating weeks), Wednesday – double‑threshold or special block, Saturday – moderate long run, Tuesday/Friday – easy runs (minimum 60 min), Thursday/Sunday – rest.
Long runs should be 2 h 15 min–2 h 30 min in zone 2 (some zone 3 surges), no pressure to hit a specific distance, focus on time and effort.
Adjust weekly based on how you feel; the plan is a guide, not a rule.

Workout Example:

Monday: Marathon‑pace session (e.g., 3×2 km at goal marathon pace, with 2‑min jog recovery)
Wednesday: Double‑threshold (e.g., 2×20 min at threshold pace) or special block (if 10 weeks out)
Saturday: Moderate long run – aim for 2 h 15‑30 min, zone 2, optionally add surges, mile‑on‑mile‑off or K‑on‑K‑off intervals.
Tuesday & Friday: Easy runs, **minimum 60 min** (extend to 70‑80 min if you have time).
Thursday & Sunday: Rest or light cross‑training.

Feel free to adjust paces to match your own fitness; the Pacing app can help you convert these to your personal time‑based targets.

Closing Note: Give this plan a try, tweak the paces and durations to fit your own schedule, and log everything in the Pacing app. You’ll be on your way to an aerobically fit marathon! 🌟