Leaving No Stone Unturned During Marathon Training | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Leaving No Stone Unturned 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

Recovery: Stretch and foam‑roll after every hard run (legs + back). Use a lacrosse‑ball‑type tool for sore shoulders and sides. Do a full‑body stretch routine on Sundays (hip flexors, back, pecs, shoulders). 
Post‑run Nutrition: Eat clean protein + carbs right after each run, drink plenty of water and an electrolyte drink. As a vegetarian, use quick‑cook options (e.g., boiled corn‑chicken pieces in a wrap) and wait ~1 hour before bedtime. 
Strength & Conditioning: Focus on back and core work in the gym to improve posture and reduce fatigue in the latter miles of a marathon. Add extra back exercises if you sit at a desk all day. 
Race‑Fatigue Simulation: Use long‑run workouts with built‑in hard segments to mimic marathon fatigue. Combine these runs with on‑the‑run fueling practice.

Workout Example

Long‑Run Workout (mid‑plan)

Distance: 18 mi long run (early in the plan) or 3 × 30‑min hard segments toward the end of a long run (later in the plan). 
Structure: After the easy mileage, insert 4 × 12‑minute intervals at a pace slightly faster than marathon pace (e.g., 10‑15 sec per mile faster) with 2‑3 min easy jog recovery. 
Progression: As the plan advances, replace the 4 × 12‑minute blocks with 3 × 30‑minute hard segments, totaling about 1½ hours of “hard” work within a single long run.
Fueling: Practice your race‑day nutrition (e.g., gels, sports drink) during the hard segments.

Closing Note

Give these four pillars a try this week—add a post‑run stretch, a solid protein‑carb snack, a quick back‑strength circuit, and a long‑run with hard intervals. Adjust the paces to fit your own training using the Pacing app, and you’ll be on your way to a stronger, more resilient marathon. Go for it!