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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Intro

The FOD Runner offers solid marathon strategy in IF YOUR MARATHON WENT LIKE THIS… DO THIS. We’ve condensed it so you can use it now. Watch the full video for the deeper explanation.

Key points

• Weather is out of your hands. Focus on what you can control: nutrition, pacing, and sleep.
• Fueling: at least 60 g of carbs per hour (more if you’re heavier). Test your race-day nutrition in training to avoid GI trouble.
• Pre-race prep: carb-load properly, prioritize rest, keep the day before relaxed. No unnecessary walking or strenuous activity.
• Long-run intensity: include periodic accelerations or “K-reps” (push hard for 1 km, recover for 1 km, repeat at marathon pace). Builds the legs and mental toughness. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for the same kind of pacing work.

References

• IF YOUR MARATHON WENT LIKE THIS… DO THIS - YouTube (YouTube Video)