INJURY SCARE - 15 Weeks Until London Marathon 2024 - The FOD Runner

Intro

This is a quick summary of INJURY SCARE – 15 Weeks Until London Marathon 2024 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

• Back‑injury focus: The runner suffered a mid‑back spasm after lifting a ladder, prompting a shift to gentle strength, glute/hamstring loosening, and light core work to protect the lower back.
• Training philosophy: Keep mileage low, prioritize consistency, and listen to your body—take extra rest days if needed.
• Workout adaptation: The usual Tuesday session was scrapped; the Friday session became a descending‑distance interval on trails with tempo floats, no jog recoveries.
• Practical tips: Hinge at the hips (not the thoracic spine) when lifting, include regular glute/hamstring mobility, and add a brief core activation after each run.

Workout Example

Friday Trail Interval (all distances in meters):

1. Warm‑up ~15 min easy jog.
2. Perform 3–5 sets of the following ladder, looping back to the start after each set:
   • 400 m hard effort (≈ 10K race pace) → 400 m tempo float (just above lactate threshold).
   • 300 m hard effort → 300 m tempo float.
   • 200 m hard effort → 200 m tempo float.
   • 100 m hard effort → 100 m tempo float.
   • Finish with a 100 m effort → 100 m float before returning to the start. Efforts should feel solid, not all‑out sprint; floats are steady, slightly slower than the effort but faster than easy jog.

Closing Note

Give this interval ladder a try—adjust the number of sets and the effort pace to match your current fitness, and log the paces in the Pacing app so you can fine‑tune them for future weeks. Stay strong, keep your hips hinged, and keep running forward!

References

• INJURY SCARE - 15 Weeks Until London Marathon 2024 - YouTube (YouTube Video)

Workout - FOD Runner's Descending Ladder

• 10min @ 6'30''/km
• 4 lots of:
  • 400m @ 4'30''/km
  • 400m @ 5'00''/km
  • 300m @ 4'30''/km
  • 300m @ 5'00''/km
  • 200m @ 4'30''/km
  • 200m @ 5'00''/km
  • 100m @ 4'00''/km
  • 100m @ 5'00''/km
  • 2min 30s rest
• 5min @ 6'30''/km

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