Marathon Workout Focus - 2 Mile Repeats | FOD Runner - The FOD Runner

Aug 13, 2025

Here is a breakdown of the Marathon Workout Focus – 2 Mile Repeats from The FOD Runner. It’s a fantastic session, and we’ve summarized the key details from the full video so you can get started today.

Key Points

The session is a classic speed-endurance workout aimed at helping you hold a faster pace for longer. It’s a powerful form of interval training that delivers significant fitness gains. For a deeper dive into the science behind these types of workouts, check out our guide on Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
The plan calls for 5 × 2‑mile repeats (≈3.2 km each) with short recovery. While these long repeats are fantastic for marathon-specific endurance, the core concept of challenging your pace is universal. Runners training for shorter races can adapt this principle with different structures, like those explored in our guide to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
Your goal is to run the 2‑mile repeats at roughly 6:00–6:15 per mile (about 9:45–10 min per 2 mi) while keeping your heart rate as low as possible—ideally nudging toward Zone 5.
The benefits are twofold: you get a major physical boost by improving lactate tolerance and a significant mental boost from the confidence gained by holding hard paces. This is a key skill for any race, and developing it is a core part of the strategies discussed in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
You can adjust the recovery to fit your fitness level. The creator suggests a 3‑minute jog or a 1‑mile easy run between repeats.

Workout Example

Warm‑up: 1 mi easy + light strides.
Repeat: Run 2 mi at ~6:00 / mi (≈12 min total).
Recovery: 3 min easy jog or 1 mi easy run.
Repeat steps 2-3 five times total.
Cool‑down: 1 mi easy.

Tip: Use a GPS watch or the Pacing app to set the target pace and monitor your heart rate. If you can’t hit Zone 5, aim to keep your HR as low as possible while staying on pace.

Closing Note

Give this 2‑mile repeat session a go and feel the speed-endurance surge for yourself. Tweak the paces or recovery to match your current fitness, and track it in the Pacing app to stay on target. You’ll be stronger and more confident for your next marathon