Keep the Ball Rolling CV

Workout - Keep the Ball Rolling CV

• 12min @ 7'50''/mi
• 5 lots of:
  • 1.0km @ 5'30''/mi
  • 2min 30s rest
• 12min @ 7'50''/mi

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Intro

A quick look at “Keeping The BALL ROLLING During Marathon Training” from The FOD Runner. The video has practical points you can apply to your training right away. Watch the full thing for more detail.

Key points

• The mantra is “keeping the ball rolling”: steady progress week after week, no big “session-warrior” spikes that lead to burnout.
• Every workout has a purpose and fits a pace zone, rather than just pushing hard.
• Pace zones (miles):
  • Recovery/easy: 7:45-8:00 min/mile or slower (HR 130 bpm or lower)
  • Moderate: 6:45-6:55 min/mile (the pace used for the opening 7-mile run)
  • Marathon pace: about 6:00 min/mile flat
  • Critical Velocity (CV) / reps: about 5:30 min/mile for 1 km repeats
• Why it matters: steady weekly training keeps you aerobic (about 90% aerobic for a marathon) and prevents excess anaerobic strain.

Workout example

Kick-start run (7 mi)

• Distance: 7 miles
• Pace: 6:45-6:55 min/mile (moderate zone)
• Effort: hold HR around 150 bpm, stay relaxed, keep effort consistent.

Optional CV reps (if prescribed later)

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

Use these paces as a starting point. Dial in what works for your current fitness in the Pacing app.

Closing note

Try the “keeping the ball rolling” approach in your next cycle. Stay consistent, respect the pace zones, and watch your marathon fitness build. The Pacing app lets you adjust the numbers to your own data.

References

• Keeping The BALL ROLLING During Marathon Training | FOD Runner - YouTube (YouTube Video)