Keeping The BALL ROLLING During Marathon Training | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Keeping The BALL ROLLING During 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

Mantra: Keeping the ball rolling – stay consistent week‑to‑week; avoid “session‑warrior” spikes that leave you burnt out.
Training philosophy: Every run has a purpose and is done in a specific pace zone rather than just “run hard”.
Pace zones (miles):
- Recovery/Easy: ≤ 7:45‑8:00 min/mile (HR ≤ 130 bpm)
- Moderate: 6:45‑6:55 min/mile (the pace used for the opening 7‑mile run)
- Marathon Pace: ~6:00 min/mile flat
- Critical Velocity (CV) / Reps: ~5:30 min/mile for 1 km repeats
Why it matters: Consistent weeks keep you aerobic (≈90 % aerobic for a marathon) and prevent unnecessary anaerobic fatigue.

Workout Example

Kick‑start Run (7 mi)

Distance: 7 miles
Pace: 6:45‑6:55 min/mile (moderate zone)
Effort: Keep HR around 150 bpm, stay relaxed, focus on steady effort.

Optional CV Reps (if prescribed later)

Repeat: 1 km repeats
Pace: 5:30 min/mile (critical velocity)
Rest: Easy jog/walk until HR drops back into recovery zone.

Use these paces as a template; adjust to your own fitness level using the Pacing app.

Closing Note

Give the “keeping the ball rolling” approach a try on your next training week – stay consistent, run in the right zones, and watch your marathon fitness build steadily. You can easily customize the paces in the Pacing app to fit your own numbers. Happy running!