Getting Used To Marathon Pace Early | FOD Runner - The FOD Runner

Aug 13, 2025

This is a quick summary of Getting Used To Marathon Pace Early 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

Early marathon‑pace work is essential to build confidence and efficiency before the long‑run phase.
Run on rolling hills or trails to strengthen form while staying at a steady marathon‑pace effort.
Keep the effort “controlled” – aim for a comfortable breathing rhythm (e.g., three steps in, three steps out).
Use the session as a mix of a short warm‑up, sustained marathon‑pace miles, and a cool‑down.

Workout Example

Warm‑up – 10 min easy jog on flat terrain.
Marathon‑pace segment – 6.5 mi (≈10.5 km) at your target marathon pace (≈6:50 – 7:00 min per mile, or ~4:12 – 4:20 min per km). Keep a steady effort, especially on the rolling hills; focus on maintaining form and a relaxed breathing pattern.
Cool‑down – 5‑10 min easy jog, gradually slowing to a comfortable finish.

Practical Tips

Run on familiar hills to simulate race terrain while staying in control.
Monitor effort by feel rather than heart‑rate; stay “comfortable” and avoid over‑pushing.
Practice the same pace each week to let your body adapt early in the training block.

Closing Note Give this marathon‑pace session a try this week and feel free to adjust the distances or paces in the Pacing app to match your own goals. You’ll notice your confidence at marathon speed grow – happy running!