FOD's Marathon Hill Builder

Workout - FOD's Marathon Hill Builder

• 12min @ 7'30''/km
• 60min @ 6'30''/km
• 18min @ 5'30''/km
• 7min @ 8'00''/km

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Intro

Here’s a breakdown of “MARATHON EFFORT Long Run Workout - Training Update Before London Marathon Training 2024 Starts” from The FOD Runner. The video walks through a solid approach to building marathon fitness. The key takeaways are below so you can run this session. Watch the full video for more detail.

Key points

• Lower mileage, higher intensity: weekly volume stays modest at roughly 40-45 miles, but this session has a challenging marathon-effort segment.
• Sustained uphill at marathon effort: instead of quick repeats, this workout holds an uphill push at marathon-race intensity, typically 6:20-6:40 min/mile.
• 90-105 minutes total, anchored by a continuous 15-20 minute marathon-effort climb.
• Practical: start with dynamic mobility at home, watch heart rate around the low 140s, eat something beforehand, and drop the structured repeats if the effort is already solid.

Workout example

1. Activation and warm-up (mobility drills, easy jog).
2. Head out on flat ground, then transition to the 2.5-mile climb.
3. Marathon-effort push: hold this for 15-20 minutes (match your marathon race intensity, with speeds in the 6:20-6:40 min/mile band).
4. Finish the long run at a conversational pace to reach 90-105 minutes total.
5. Wind down with an easy jog and stretching.

Closing note

Try this workout, dial in the paces in the Pacing app, and lean into the hills.

References

• MARATHON EFFORT Long Run Workout - Training Update Before London Marathon Training 2024 Starts - YouTube (YouTube Video)