Marathon Workout Focus - Marathon Pace Running | FOD Runner - The FOD Runner
Intro: This is a quick summary of Marathon Workout Focus - Marathon Pace Running 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:
- Marathon‑pace runs (≈6:30 min/mi) are introduced in the back‑end of a marathon plan to lock in pacing and confidence.
- Sessions consist of multiple 15‑minute marathon‑pace intervals with short recovery (3 min) between.
- Keeping heart rate in the 150‑160 bpm zone helps gauge effort; Andy’s reps averaged 6:20‑6:32 min/mi with HR ~155‑163.
- Mental rehearsal of race‑day pace reduces anxiety and improves pacing on race day.
Workout example: 4 × 15 min at marathon pace (≈6:30 min per mile) → 3 min easy jog/walk recovery. If you prefer metric, run ~9.6 km at ~5:45 min/km (≈6:30 mi) then 0.5 km recovery. Adjust paces to match your goal marathon time.
Closing note: Give it a go this week, tweak the intervals to fit your own marathon‑pace, and track the effort in the Pacing app. You’ll feel more prepared for race day—good luck!
References
Workout - Race Pace Rehearsal
- 10min @ 8'30''/mi
- 4 lots of:
- 15min @ 6'30''/mi
- 3min rest
- 10min @ 8'00''/mi
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