MARATHON EFFORT Long Run Workout - Training Update Before London Marathon Training 2024 Starts - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of “MARATHON EFFORT Long Run Workout - Training Update Before London Marathon Training 2024 Starts” 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

Low‑volume, high‑effort week: The runner keeps total mileage low (around 40‑45 miles for the week) but adds intensity with a marathon‑effort segment.
Marathon‑effort uphill: Instead of standard interval repeats, the workout focuses on a sustained uphill effort that feels like marathon effort (pace around 6:20–6:40 min/mile).
Flexible duration: Aim for 90‑105 minutes total, with a 15‑20 minute continuous marathon‑effort uphill segment.
Practical tips: Warm‑up with activations at home, keep heart‑rate in the low‑140s, fuel before the run, and stay flexible with the plan (scrap the 5×3 min plan if needed).

Workout Example

Warm‑up & activations (dynamic stretches, short easy jog).
Run: start on a tarmac stretch, then hit the trail for a 2½‑mile uphill segment.
Marathon‑effort uphill: hold a steady effort for 15‑20 minutes (effort equivalent to marathon pace, actual speed about 6:20‑6:40 min/mile).
Continue the long run to 90‑105 minutes total (including the uphill effort).
Cool‑down easy jog and stretch.

Closing Note

Give this marathon‑effort long run a try, adjust the paces to fit your own training in the Pacing app, and enjoy the strength‑building hills. You’ll feel stronger for the upcoming London Marathon – go for it!