IF YOUR MARATHON WENT LIKE THIS..... DO THIS - The FOD Runner
Intro
This is a quick summary of IF YOUR MARATHON WENT LIKE THIS… DO THIS 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
- Weather is uncontrollable; accept it and focus on the controllables (nutrition, pacing, rest).
- Fueling: aim for at least 60 g of carbs per hour (more if you’re larger) and practice your race‑day fuel in training to avoid GI distress.
- Pre‑race prep: adequate carb‑loading, proper rest, and limiting extra activity (e.g., long walks) the day before.
- Long‑run intensity: sprinkle in surges or “K‑reps” (e.g., 1 km on, 1 km off at marathon effort) to build leg strength and mental toughness. This approach helps you practice race-day pacing and discipline, key skills you can learn more about in our guide on [Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance](/blog/mastering-the-10k-proven-training-plans-pace
References
- IF YOUR MARATHON WENT LIKE THIS… DO THIS - YouTube (YouTube Video)
Workout - Marathon Surge Long Run
- 4.0km @ 6'00''/km
- 5 lots of:
- 4min @ 5'00''/km
- 3min @ 6'30''/km
- 45min @ 6'00''/km
- 10min @ 7'00''/km
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