LAST CHANCE | Abingdon Marathon Training WEEK 11 - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of LAST CHANCE | Abingdon Marathon Training WEEK 11 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

Week 11 is the penultimate week of the marathon plan: volume drops, but intensity stays to keep the legs fresh.
Two main sessions: a marathon‑specific run (3 km + 2 km + 1 km repeats) and a short, fast interval set (4 min/2 min repeats).
Focus on maintaining effort on varied terrain (trail/undulating) and using the “feel‑good” paces rather than exact splits.
Practical tip: run the 3‑2‑1 repeats on trails to avoid traffic and enjoy downhill sections, then finish with a short interval session to sharpen speed before race week.

Workout Example

Marathon‑Specific Trail Session (≈7.5 mi total)

Warm‑up 5‑10 min easy on mixed surface.
Set 1 – 3 km at a comfortable marathon effort (≈5:45 / mi).
Set 2 – 2 km slightly faster (≈5:30 / mi), taking advantage of downhill.
Set 3 – 1 km a touch quicker (≈5:20 / mi), mostly uphill.
Return the same route for a second round (total 2× 3‑2‑1).
Cool‑down 5‑10 min easy.

Short Interval Session (Thursday)

After a brief warm‑up, complete 4 repeats of:
- 4 min at a hard effort (≈5:10 / mi) followed by 90 s easy jog.
- 2 min at a faster effort (≈4:55 / mi) followed by 90 s easy jog.
Total work ~12 min of hard running, finishing with a cool‑down.

Closing Note

Give these sessions a try this week and feel free to adjust the paces to match your own training zones using the Pacing app. You’ll stay sharp and ready for race day – and don’t forget to watch the full video for the author’s extra insights and motivation!