I RAN 120KM In 7 Days | Full Week of Pre-Marathon Training - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of I RAN 120KM In 7 Days | Full Week of Pre-Marathon Training 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

Double‑threshold training is the core: Tuesday and Thursday feature 2 km‑to‑5 km repeats at a “LT1” effort (around 603–606 min/mi pace).
Easy Monday miles replace moderate runs to keep the week sustainable while still building volume.
Fueling strategy: gel ~10 min before each session, plus a gel after the second repeat and every ~25 min during longer blocks.
Hydration & flexibility: stay hydrated, be ready to slow the pace in hot weather (30‑35 °C days).
Hill work on Saturday adds strength – steady, strong efforts rather than all‑out sprints.

Workout Example (Tuesday – Double Threshold Day)

Morning session: 5 × 2 km repeats at LT1 (≈603–606 min/mi).
Evening session: 12 × 800 m repeats with ~45 s recovery, targeting a slightly faster LT2 effort.
Fuel: Take a gel 10 min before the start, another gel after the 2nd repeat, and a gel every 25 min thereafter.

Feel free to adapt the repeats to your own paces using the Pacing app – keep the effort in the “easy‑moderate” zone rather than racing hard.

Closing Note: Give the double‑threshold + easy‑run + hill combo a try this week, and tweak the distances and paces to fit your current fitness. You can easily customize the workout in the Pacing app. Have fun, stay fueled, and keep those miles adding up! 🚀