Andy's Pre-Marathon Trail Fartlek
Workout - Andy's Pre-Marathon Trail Fartlek
- 17min 30s @ 9'00''/mi
- 20 lots of:
- 1min @ 5'10''/mi
- 1min rest
- 12min 30s @ 9'00''/mi
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Intro: Based on I BOUGHT THEM AGAIN?? London Marathon TRAINING SHOE PURCHASE + FARTLEK Workout With LEE from The FOD Runner. The video is worth watching; the workout is distilled below. Watch the full version for context.
Key points
- Sticking with the same training shoe (an unplated, all-purpose option) keeps steady mileage going while reserving plated racing shoes for race day.
- Light-surface trail fartlek is a good pre-block tune-up to wake up the legs before marathon prep.
- Hard 1-minute bursts force you to focus on breathing rhythm and form, building leg cadence and aerobic capacity.
Workout example
- Location: rolling, soft-surface trails (nothing too technical, no sharp gravel).
- Structure: 20 x 1 minute hard, 1 minute easy.
- Target effort: sub-6 min/mile on the fast stretches (most runners settled around 5:00–5:20/mile), relaxed pace on recoveries.
- Total time: ~20 minutes of combined work (about 10 minutes hard).
- Tip: Keep intensity challenging but controlled. You should feel the heart pumping without going past what you can sustain. Use the recovery minutes to reset breathing.
Practical tips
- Soft terrain cushions impact and lets new shoes feel natural.
- Break in the shoe gradually with a few outings (once a week or every couple weeks) ahead of the marathon block.
- Log repeats in the Pacing app and set the 1-minute pace to your own speed.
Closing note: Hit the trail and run this 20 x 1-minute fartlek. Adjust paces in the Pacing app to your fitness.
References
- I BOUGHT THEM AGAIN?? London Marathon TRAINING SHOE PURCHASE + FARTLEK Workout With LEE | FOD Runner - YouTube (YouTube Video)