Marathon Training | 10 x 5 Mins w/ 90 Sec Recovery | FOD Runner - The FOD Runner

Intro: This is a quick summary of Marathon Training | 10 x 5 Mins w/ 90 Sec Recovery 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:

• The session is a threshold day: 10 repeats of 5‑minute hard runs with 90 seconds easy jog recovery.
• Target pace is roughly 6:10–6:00 / mile on flat terrain and 6:26–6:40 / mile on uphill (adjust based on terrain).
• Keeping the distance per 5‑minute interval consistent (about 0.77–0.81 mi each) helps gauge effort and avoid fading.
• Run on forest trails for varied surface and natural hill work, which also adds mental freshness.

Workout Example:

Warm‑up: 1–1.5 mi easy jog

Repeat 10 times:
  • 5 min at threshold pace (≈6:10 / mi flat, 6:30 / mi hills)
  • 90 sec easy jog or walk for recovery

Cool‑down: 0.5–1 mi easy

Tip: Use your watch’s lap function to record each 5‑minute segment; aim for lap distances staying within the 0.75–0.85 mi window to ensure steady effort.

Closing Note: Give this tough‑but‑rewarding threshold session a go and feel free to tweak the paces in the Pacing app to match your own fitness level. Have fun, stay consistent, and keep building that marathon base! 🚀

References

• Marathon Training | 10 x 5 Mins w/ 90 Sec Recovery | FOD Runner - YouTube (YouTube Video)

Workout - Marathon Strength Threshold

• 2.4km @ 9'30''/mi
• 10 lots of:
  • 5min @ 6'25''/mi
  • 1min 30s rest
• 1.6km @ 10'30''/mi

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