Valencia Marathon Simulator

Workout - Valencia Marathon Simulator

• 12min @ 10'30''/mi
• 2 lots of:
  • 3.2km @ 8'30''/mi
  • 805m @ 7'00''/mi
  • 805m @ 10'00''/mi
• 12min @ 10'30''/mi

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Intro: this breaks down How Did He Run A 2:24 MARATHON On 67 Miles A Week?! from The FOD Runner. The full video is packed with detail. The essence of what makes his plan work is below so you can put it into practice now.

Key points:

• Matt kept easy runs genuinely easy (HR 120 to 130 bpm, ~8 to 9 min/mile), which let his body recover while still handling the volume.
• Double-threshold days (e.g., 5 × 6 min @ ~10 to 15 s off marathon pace in the AM, then 10 × 3 min @ similar intensity in the PM) built lactate threshold without adding mileage.
• Long runs used a “Kenova-style” format: long marathon-pace segments (3 to 5 km) broken up by 1 km faster bursts and 1 km easy stretches, training the body to sustain marathon effort and recover mid-run.
• A test marathon (25 km at controlled effort capped with a hard kick) delivered race-like stress and helped dial in his actual race splits (1:16/1:14 min/km).
• Calf tightness kept showing up in training. Matt handled it with extra recovery days, soft-tissue work, and a scaled-back week after.
• His taper was clean: short easy miles, a handful of strides, plus a final 5 km marathon-pace block to sharpen his feel for the pace.

Workout example (typical week):

• Monday: 40-minute easy run (HR ~120 bpm, ~8:30 min/mile).
• Tuesday, double threshold:
  • AM: 5 × 6 min @ ~10 to 15 s off marathon pace, 2-min jog recoveries.
  • PM (treadmill): 10 × 3 min @ same intensity, 1-min jog recoveries.
• Wednesday: easy 5 to 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 to 4 mi easy run (HR 122 bpm).
• Saturday: steady 8 to 10 mi run (slightly faster than easy, HR 133 bpm).
• Sunday: rest or optional light 2 to 3 mi jog.

All distances in miles.

Practical tips:

1. Keep easy days truly easy. Target HR 120 to 130 bpm and a pace about 90 s slower than marathon pace.
2. Add a double-threshold session once a week to lift threshold without adding mileage.
3. Work marathon-pace floating: on a long run, alternate 3 to 5 km at marathon pace, 1 km fast, and 1 km easy.
4. Fuel strategically on long runs. Test different carbs or gels (~150 g total) to dial in digestion without stomach issues.
5. Watch calf signals. At the first sign of soreness, take a recovery day or swap in light cross-training.
6. Strides in the taper: 5 to 6 mi easy plus 6 to 8 short strides (20 to 30 s) to keep legs primed.

Closing note: Matt’s formula, high volume with smart threshold work and marathon-pace repeats, is worth trying. Adjust the paces with your own data in the Pacing app and track how it shapes your race.

References

• How Did He Run A 2:24 MARATHON On 67 Miles A Week?! - YouTube (YouTube Video)