How Did He Run A 2:24 MARATHON On 67 Miles A Week?! - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of How Did He Run A 2:24 MARATHON On 67 Miles A Week?! 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:

Matt kept his easy runs truly easy (HR 120‑130 bpm, ~8‑9 min/mile) to protect recovery while still logging high mileage.
He used double‑threshold days (e.g., 5 × 6 min @ ~10‑15 s off marathon pace in the AM, followed by 10 × 3 min @ similar intensity in the PM) to boost lactate threshold without adding extra volume.
Long runs were “Kenova‑style”: large marathon‑pace chunks (3‑5 km) with 1 km faster “push” and 1 km easy “float” to teach the body to hold marathon effort and recover on the fly.
A secret‑marathon experiment (25 km at controlled effort, then a kick) gave a strong race‑day stimulus and helped him nail the sweet‑spot splits (1:16/1:14 min/km).
Calf soreness was logged repeatedly; Matt managed it with extra recovery days, massage work, and reduced mileage in the following week.
Taper week featured short easy runs, a few strides, and a final 5 km marathon‑pace block to sharpen feel.

Workout Example (Typical Week):

Monday: 40‑minute easy run (HR ~120 bpm, ~8:30 min/mile).
Tuesday – Double Threshold:
- AM: 5 × 6 min @ ~10‑15 s off marathon pace, 2‑min jog recoveries.
- PM (treadmill): 10 × 3 min @ same intensity, 1‑min jog recoveries.
Wednesday: Easy 5‑6 mi (HR 124 bpm).
Thursday: 30 km (~18.7 mi) long run at ~5:58 min/mile (marathon‑pace chunks with floats).
Friday: Recovery jog or short 3‑4 mi easy run (HR 122 bpm).
Saturday: Steady 8‑10 mi run (slightly faster than easy, HR 133 bpm).
Sunday: Rest or optional light 2‑3 mi jog. (All distances are in miles.)

Practical Tips to Try Now:

Keep easy days truly easy – aim for HR 120‑130 bpm and a pace at least 90 s slower than marathon pace.
Add a double‑threshold day once a week to raise threshold without extra mileage.
Practice marathon‑pace floating: during a long run, run 3‑5 km at marathon pace, then 1 km fast, 1 km easy, repeat.
Fuel on the long run – experiment with homemade gels or carbs (~150 g total) to avoid stomach issues.
Track calf comfort – if soreness appears, insert a recovery day or light cross‑training.
Taper with strides: 5‑6 mi easy + 6‑8 short strides (20‑30 s) to keep legs snappy.

Closing Note: Give Matt’s blend of high mileage, smart threshold work, and marathon‑pace floating a try – customize the paces to your own numbers in the Pacing app and see how it lifts your marathon performance. Happy training!